Know Your Physio

Today’s guest is Alan Aragon and he joins us to talk about the protein requirements for maximizing muscle and longevity. Alan is a nutrition researcher and educator with over 20 years of success in the field. He is known as one of the most influential figures in the fitness industry’s movement towards evidence-based information. Our conversation explores whether protein sources other than those used in trials offer the same results for muscle growth, the protein requirements for maximizing MPS response and whether protein intake is a threat to longevity. Alan makes some great points about the higher importance of total protein intake over post workout protein intake, the caloric surplus required to optimize muscle gain in relation to fat gain, and the role of the musculoskeletal system in longevity. We also get into Alan’s transition from personal training and nutritional counseling to evidence-based content creation, how to have healthy debates online without creating enemies, and how to weigh up personal experience against evidence-based research. For an insightful conversation that covers a lot of ground on how to apply science to improve quality of life in the context of nutrition and fitness, tune in today. Key Points From This Episode: • The move Aragon made into evidence-based content creation and why. • What it takes to have a debate online without creating enemies. • Weighing up individual experience against the weight of evidence-based research. • Whether other protein sources would give the same results for muscle growth as the cheap protein powders used in trials. • The protein requirements for maximizing the MPS response. • Why the total protein intake is more important than what we get post-workout. • Maximizing the musculoskeletal system, and whether protein intake is a threat to longevity. • Finding the happy medium between VO2 max and type 2 muscle fiber. • Whether young people should focus on maximizing hypertrophy or finding a balance to maintain in later years. • The caloric surplus required to optimize muscle gain in relation to fat gain. • Whether to consider dirty bulking and if it influences the satiety effect. • Why protein powders can be considered an exception to the rule that highly processed food is low-quality. • Whether there would be a difference in gains if two twins ate different things after a workout. • Alan’s thoughts on BCAAs versus essential amino acids. Links Mentioned in Today’s Episode:Alan AragonAlan Aragon on TwitterKnow Your Physio PodcastSupport the show

The COVID-19 pandemic has shifted our perceptions around mental health, with many people feeling chronically exhausted. There is a global movement of mindfulness and improving our quality of life, and who better to guide us through this than our guest today, biohacker and peak performance coach, Alexandra Laws? Tune in to hear why Alexandra is so passionate about what she does, and why her goal is to get athletes to retire on their terms. We hear the overlap between being a professional athlete and being a leader, and why both can benefit from tracking their performance. Find out about the wearable that Alexandra is using (Biostrap) to revolutionize her client’s training and wellness, and how it marries the science behind meditation and mindfulness. When working with a sports team, it’s key to start at the individual level and work your way up, and business leadership is no different! Discover how a wearable highlights your uniqueness, which in turn eliminates comparisons between people, and ultimately allows people to be vulnerable. We hear an anecdote about how Danny Way prepared to skate over the Great Wall of China, and how his preparation included building his neural reserves. Uncover what your neural reserves are, what you can do to pad them, and the unique tips and techniques Alexandra teaches to help people live their best lives. We learn what Alexandra’s POOP acronym stands for, and why it’s key to your interactions. So, to hear all this and so much more, press “Play” now. Key Points From This Episode:Welcome to Alexandra Laws, world-class peak performance coach, exercise kinesiologist, and strength conditioning specialist.Why Alexandra does what she does: her experience as an athlete, and wanting to help athletes end their careers on their terms. The difference between the frame that physical therapists and physiologists present to patients.Translating the science to athletes using wearables. Preparing your neural reserves: the example of Danny Way.Clearing the POOP (projections, objections, opinions, and perceptions).How the pandemic has helped the average person understand their neural reserves. The similarities between high-performance athletes and leaders: how wearables can help both. Marrying the science behind meditation and mindfulness to shift people’s perceptions. How having a passion project and doing what you love plays a role in performance. The three aspects of the POOP factor: how are you POOPing on yourself and on others, and how are you being POOPed on?Giving ourselves incentives to look within: being personally accountable.How we can prepare ourselves for failure in the pursuit of high performance: reframe what failure is and prepare for all outcomes. The resources that people can use to build their neural reserves.Links Mentioned in Today’s Episode:Alexandra Laws on LinkedInPerformance LawsAlexandra LawsAlexandra Laws on InstagramBiostrap WearablesPaul ChekThe Energy FormulaAndrés PreschelKnow Your Physio PodcastSupport the show

Many people associate ketones with weight loss, however, not many people know about their performance-boosting effects and their anti-inflammatory properties. Today we talk to Frank Llosa, CEO and founder of KetoneAid Inc., and self-educated expert on all-things ketone. We dive into the discussion with a history of how Frank ended up an innovator and field leader in a biological product when his career and formal education were in startups and finance. Tune in to hear about the products on offer from KetoneAid (KE4, K1,3, and KE1) and the science behind each of them. From breaking down the pioneering research on ketones by Dr. Richard Veech to discovering an alternative to ethanol-based alcohol, Frank walks us through the history of ketone research and the biochemistry involved. We hear why certain ketogenic products on the market are not actually ketogenic, and the ingredients you should avoid when choosing a supplement. Andrés provides some background physiology and his own inspiring experience of using KetoneAid's products. If this all sounds too good to be true, think again: Frank not only gives simple breakdowns of the science involved, he also advises on the limitations of his products, where you can read the literature, how to read the literature on ketones, and where you can find feedback from customers (both positive and negative!). We learn the importance of managing your expectations around KetoneAid products, and why ketones are better used for enhancing performance than simple weight loss.Key Points From This Episode:An introduction to Frank Llosa, and the topic of ketones and performance!Why Frank does what he does, and how he discovered ketones. Making the ketone ester KE4 affordable and tasty, and what this involved. Translating science to everyday use, and how Frank started selling Dr. Veech’s product. The benefits and biochemistry of hard ketones (R1,3) compared to ethanol: a buzz with benefits. What endogenous and exogenous ketosis means, and how you can biohack your way to a fat-burning state. How ketone esters differ from ketone salts and the categories on the market within each one. The ingredients to avoid: S- or L-forms, salts, and caffeinated products.What keto-flu is, and how to prevent it!Debunking the common misconception of the ketogenic diet: Andrés’ breakdown of your physio. Why Frank doesn’t think anyone should use any products for weight loss. Why lowering sugar is half of the benefit, while raising the ketones is the other half of the benefit. The brain-energy gap: why a larger gap might mean the benefits of ketones is more noticeable. Using ketones to replace caffeine.Links Mentioned in Today’s Episode:Frank Llosa on LinkedInKetoneAidKetones, The Fourth Fuel: Warburg to Krebs to Veech, the 250 Year Journey to Find the Fountain of YouthDr. Veech on the Ben Greenfield PodcastDr. Veech on the Dave Asprey PodcastA Ketone Ester Drink Lowers Human Ghrelin and AppetiteBiosenseDiscount Code for Free Shipping for the Ketone Ester: AdresketonesDiscount Code for 15% off R1,3: R13Andrés PreschelSupport the show

The way to obtain true, optimal health is through aligning our mind, body, and movement. At least, that is what today’s guest believes! If we want to change the quality of our lives, Aaron Alexander maintains that we must first change the way that we move through our lives. Aaron is a pioneering manual therapist and movement coach, founder and creator of the Align Method, author of The Align Method: 5 Movement Principles for a Stronger Body, Sharper Mind, and Stress-Proof Life, and host of the Align Podcast. His mission is to inspire millions of driven individuals to confidently re-inhabit their bodies and be strong, flexible, and pain-free by moving functionally during every daily task. In today’s episode, he shares the value of trusting in the innate intelligence of your body and how to leverage the evolutionarily preserved mechanisms you naturally have access to through functional movement. We also touch on social media, cold water immersion, and ‘folded fin’ syndrome, as well as the benefits of just going the heck outside and simply getting up and down off the ground, plus so much more! On a global scale, Aaron hopes to reverse the effects of chair-slumping and screen-staring by helping you build your own momentary physical practice, so make sure not to miss today’s insightful episode to find out how!Key Points From This Episode:Find out why Aaron does what he does and how it helps him “scratch his own itches.”How to know which itch to scratch; the importance of staying actively engaged.Why Aaron believes we have fallen out of touch with mindfulness practices.Aaron shares his opinions on marketing, virtue signaling, and social media.Finding balance within before reaching for exogenous solutions and trusting in the innate intelligence of your body.The importance of being honest about your desires when it comes to your physical health.Why Aaron believes that there is a time and place for all movement techniques.Leveraging evolutionarily preserved mechanisms through functional movement.Learn why social media is like ‘eating the menu’ without actually having a meal.Moving through various autonomic expressions with agility by being present.How to become more present in your everyday environment using cold water immersion.Aaron emphasizes the benefits of being in nature; why you should go the heck outside! What the Align Method is; the user manual for retuning your environment so that just existing makes you happier and healthier.The ways that we continually attune to our environment and respond to social hierarchies.How your body compensates to find balance; the local impact of the position of your eyes.What Aaron means when he says humans suffer from a type of ‘folded fin’ syndrome.Ask yourself: what is it that you actually want and desire? What is fulfilling to you?Links Mentioned in Today’s Episode:Align MethodAlign PodcastThe Align MethodAaron AlexanderAaron Alexander on TwitterAaron Alexander on InstagramZach Bush MDAndrew HubermanAndrés PreschelKnow Your Physio PodcastSupport the show

Welcome to another episode of Know Your Physio! Joining us in conversation today is Kayla Osterhoff, who teaches us that it's never too late or too early for women to learn about their biorhythm, and live a healthier, more empowered life because of it. Tune in to hear about Kayla's academic and professional background and the personal experiences that motivated her to focus on women's health. She describes the female biorhythm as the pace that the female body is set to, and tells us why, even as a health scientist, she didn't know how to be healthy; all the research was based on male biology! Kayla tells us why she has chosen to work independently with private partners, rather than pursuing a career with the government, and tells us the difference between the female hormonal cycle and the female biorhythm, before teaching us about the four phases of the biorhythm cycle, all with one shared key: to go with the flow of your body. She considers the female biorhythm to be a huge biohack that sets women apart for success and gives listeners some interesting tips on how to optimize each cycle and see results. We touch on the benefits and dangers of a ketogenic diet and talk about the technology Kayla has patented in the past year to go live in 2022. Kayla also tells us why biohacking is so much more important for women than it is for men. Thanks for listening! We hope you gained insight into your physiology today. Key Points From This Episode:We welcome today’s guest, Kayla Osterhoff.Kayla's background in health sciences, leading up to pursuing her Ph.D. in neuro psychophysiology with a focus on women's neuropsychology and physiology specifically.How Kayla’s own experience with healthcare feeds into the work that she does today.Kayla’s definition of the female biorhythm: the pace that the female body is set to.Why even as a health scientist, she didn’t know how to be healthy: all the research was based on male biology.How she ended up with adrenal fatigue and total burnout. Why it is impossible to push the envelope in the sciences while working for government organizations. The difference between the female hormonal cycle and the female biorhythm.What the four phases of the biorhythm cycle are: the Shed Phase, the Plants Phase, the Bloom Phase, and the Grow Phase.The key: to go with the flow of your body.A biohack for the first phase: cold thermogenesis and mindfulness practice.Why the female biorhythm is a huge biohack that sets women apart for success.How the ketogenic diet can be beneficial in certain phases and harmful in others.The technology that Kayla has patented in the past year to go live in 2022.Why biohacking is more important for women than men.How it is never too late or too early for women to learn about their biorhythm.An even more underserved people group: the trans community.Why you have to develop a system that aligns with your specific biorhythm.Your special discount code: APKayla.Links Mentioned in Today’s Episode:Her BiorhythmKayla OsterhoffKayla Osterhoff on LinkedInKayla Osterhoff on InstagramKayla Osterhoff on TwitterAndrés PreschelKnow Your Physio PodcastSupport the show

Today’s guest on the Know Your Physio Podcast is Dr. Peter McCullough, the renowned cardiologist and epidemiologist whose confrontation of the US government’s COVID-19 policies drew more than 40 million views on Joe Rogan‘s podcast. Dr. McCullough is board certified in internal medicine, cardiovascular disease, and clinical lipidology. He’s one of the most published medical researchers of all time, with over 1000 publications and 600 citations, 30+ on COVID treatment alone.He cares for advanced patients with common medical problems, including heart and kidney disease, lipid disorders, and diabetes, and he is considered a leader in the C19 disaster. What makes today’s conversation unique is that we had a chance to unravel some of the backlash and counterarguments he received as a result of those viral interviews from other leading health experts who hold opposing views, including why the term “misinformation” is so closely tied to his name.THIS IS A HIGHLY CONTROVERSIAL TOPIC, all my guests on the show have their opinion, and hosting them doesn’t mean I necessarily agree or disagree with everything they say or share.Tune in today to hear more from Dr. McCullough in an episode that we’re calling ‘COVID Research Unravelled.'Key Points From This Episode:Addressing the COVID-19 misinformation flags that accompany Peter’s name online.His experience of the fame and controversy that followed his interview with Joe Rogan.How Peter divides his time between patient care and research.The discrepancy between his public criticism of the CDC and the CDC research he cites.What he and other scientists discovered about the best early treatment for COVID.More on his home treatment protocols and how they may reduce hospitalization and death.How to receive vitamin D from the sun and why Peter recommends magnesium.Learn more about monoclonal antibody infusion treatment, which comes from mice.Peter dispels misinformation about home treatments, which he says is caused by the incompetency of our federal agencies.Vitamins, fitness, nutrition protocols, and sleep and stress management for COVID-19.Why Peter believes that the asymptomatic spread of COVID-19 is a far-fetched theory.Peter shares his views on false positives, forced testing, and “unnecessary” quarantines.What you need to know about Omicron and what Peter recommends to treat it at home.Links Mentioned in Today’s Episode:Dr. Peter McCullough on TwitterDr. Peter McCullough on InstagramDr. Peter McCullough on the Ben Greenfield Fitness Podcast‘Survival of the fittest: Evidence for high-risk and cardioprotective fitness levels’Andrés PreschelKnow Your Physio PodcastSupport the show

Three months after having COVID-19, our host Andrés struggled to regain his sense of smell and taste, and his lack of mental acuity almost forced him to stop creating this podcast altogether. He was then introduced to photobiomodulation and Dr. Joe DiDuro. In this episode, he chats to Dr. Joe DiDuro, about the ProNeuroLIGHT and the benefits he derived from it. Dr. Joe DiDuro is the President at ProNeuroLIGHT LLC, the CEO of Concentro Laboratories LLC, and a diplomat of the American Board of Chiropractic Neurologists, specializing in neurology. He also holds a Master of Science in Clinical Research from the Palmer College of Chiropractics and, of course, is a biohacker. While we encourage listeners to remain skeptical, in this episode, we discuss the ProNeuroLIGHT, a device consisting of infrared probes that go up your nose and activate the olfactory bulb to get more blood flowing to your brain. Tuning in, you’ll find out what transcranial photobiomodulation is and the mechanisms through which it can combat an inflammatory response causing cognitive impairment and the inability to smell and taste. We also talk about how it can improve your sleep and overall health beyond that. If you’re looking for something to help you get past the long-haul symptoms of COVID-19, this may be the solution you have been looking for, so tune in today!Key Points From This Episode:An introduction to Dr. Joe DiDuro, his credentials, and the device he sent Andrés.Disclosure: Having seen the benefits, Andrés is now an affiliate of the ProNeuroLIGHT. The after-effects of COVID that Andrés experienced and some of the things he tried to combat them.Some of the improvements he saw when he started using the ProNeuroLIGHT.Shocking statistics about the number of people who experience neurological symptoms after having COVID. How Dr. Joe DiDuro first started experimenting with transcranial photobiomodulation.  The definition of transcranial photobiomodulation. The benefits of using the nose for this treatment.The benefits that Andrés started to experience apart from just relief from his symptoms.Dr. DiDuro explains how the ProNeuroLIGHT was able to relieve Andrés’ specific symptoms.Why Dr. DiDuro uses a multi-modal approach of the brain, the blood, and the body.Thoughts on whether or not photobiomodulation is well-established or cutting edge. Advice to anyone on the fence about trying this.Thoughts on the placebo effect of this kind of treatment. Links Mentioned in Today’s Episode:Dr. Joe DiDuroProNeuroLIGHT American Board of Chiropractic Neurologists“Therapeutic potential of intranasal photobiomodulation therapy for neurological and neuropsychiatric disorders: a narrative review”“Attributes and predictors of long COVID”The Oxygen Advantage Atomic FocusAndrew Huberman on Instagram Whoop Andrés PreschelKnow Your Physio PodcastSupport the show

We have a really unique and special episode for you today: we're sitting down with entrepreneur, health coach, mental health advocate, and athlete, Luis Palomeras! Not your average triathlete, he has a weightlifting and bodybuilding background and is now an endurance athlete, and he joins us today to detail the fascinating journey that led him to not only physical optimization but spiritual and mental mastery too. In this powerful conversation, we highlight how his recovery process was something he originally approached to improve his athleticism and sleep cycle and turned out to be the ultimate way to support his mental health, after a divorce and several difficult mental health episodes left him yearning for answers. We cover some epiphanies he had through plant medicine ceremonies, how mastering recovery needs to come first in order to maximize performance (and not the other way around), and ways to engage curiosity and non-judgment to support the synergy of the 4 pillars of mind, body, spirit, and energy. Jam-packed with tools and hard-won insights into the ways that we navigate our inner and outer landscape when it comes to performance, Luis answers all our questions with frankness, expertise, and a healthy dose of joy. This is one conversation you don't want to miss, so whether you're looking for physical optimization or mental development, we hope you join us to hear from today’s truly inspiring guest! Key Points From This Episode: Luis kicks us off with a video introduction of himself and his pursuit of authenticity.Mental health; his most important lesson in training and recovery building up to Ironman.How his nervous system used to be sitting in fight or flight at any moment of the day. That you can become too attached to biometric analysis tools.How his pursuit of a good night's sleep became an obsession with finding internal peace. Hear about some epiphanies he had through plant medicine ceremonies.How his Ayahuasca experience created a deep understanding of inter-generational violence. Addressing the reactive and stressed parts of ourselves to function optimally in all areas. How the integration of his insights affected his understanding of anaerobic and aerobic activity.The importance of a neurotransmitter perspective on the exercise that you choose.Using breathwork and nasal breathing to regulate and understand your body. That your mental health and performance can work together during a race or competition.Luis talks us through his healing journey timeline, from fasting to journaling.How Luis' skepticism changed following a ceremony of burning his old journals. Defining an open heart, accepting how you feel, and embracing your nerves and doubts.Chatting about stoicism and how the pursuit of morality is the pathway to hell.Hear about the supplements, tools, and nutrition that he uses.Luis's next steps, and some motivational closing advice. Links Mentioned in Today’s Episode:Andrés PreschelKnow Your Physio PodcastAyahuascaThe Oxygen AdvantagePer BristowBiostrapWhoopSupersapiensSupport the show

“Mindfulness” has become a buzzword over the last few years, and one of the many aspects of it is breathing. While there is a multitude of techniques to choose from, not many of them are backed by science. Tackling this issue is world-renowned breathing coach and best-selling author, Patrick McKeown. We start by discussing how Patrick fell into the world of breathing, from his challenges as a teenager, to how the idea of the Oxygen Advantage was birthed. Join us today to find out what the science says about breathing and the areas that we need more data. Discover the link between mouth breathing and sleep, and how this affects your mental wellness and physical performance. Learn about the underlying physiology of nasal breathing compared to mouth breathing, and how the BOLT score works. Andrés describes the breathing techniques he uses to help improve his free-diving and cycling, while Patrick breaks down the physiology behind breath holds. We touch on what VO2 Max means, and how it is linked to your breathing and EPO. Find out why Patrick trusts those with grey hairs (experience), the lessons he’s had to learn along the way, and how his perspective has changed over time. For all this and more, tune in today!Key Points From This Episode:An introduction to today’s guest: Patrick McKeown, world-renowned author and breathing expert. How Patrick fell into teaching breathing. The birth of The Oxygen Advantage: targeting athletes’ breathing. How sleep quality is impacted by breathing, and how to identify if you’re not breathing properly. The impact of dysfunctional breathing patterns on mental health, and physical performance. How nasal breathing can improve athletic performance. Andrés's experience of how nasal breathing impacts his training. The physiology behind nasal breathing: activating the upper chest, increasing carbon dioxide tolerance, and optimizing alveolar ventilation. How exercise-induced bronchoconstriction can be caused by mouth breathing. Unpacking what the BOLT score is. The impact of mouth breathing in the formative years on facial structure and school performance. The different types of breathing exercises available, and why breathing science needs to be better disseminated. How breath holds, hematocrit, and VO2 max impact EPO: the underlying physiology and the techniques you should use. Why Andrés's breath holds when diving, how it affects his overall wellness, and why he advises against Wim Hof breathing. The impact of undiagnosed sleep apnea on cardiac recovery.Bringing the science underlying heart rate variability and Vagus nerve stimulation into the limelight. What VO2 Max means, what it is, and how it paints a picture of your overall wellbeing. Why the link between VO2 Max and breathing needs more research and a summary of the research to date. Links Mentioned in Today’s Episode:Patrick McKeownThe Oxygen Advantage The Breathing CureDr. George Dallam on LinkedInInvincible Athletics program: aerobic exercise and performance without strainBreathing Re-Education and Phenotypes of Sleep Apnea: A ReviewAndrés PreschelKnow Your Physio PodcastSupport the show

There are countless quotes from inspirational people demonstrating that becoming an overnight success seldom happens overnight. This was no different for today's guest, high-performance coach, and biohacking expert, Augusto (Tuto) Marolla. Tuto embarked on a radical lifestyle change that to the outside eye, took just three months to implement. However, this shift was eight years in the making as he consistently experienced an engagement crisis over his 16-year corporate career. Join us today to find out about the catalyst for this life-changing shift, and the coaches he used to reach his potential. We dive into Tuto’s corporate experience and how he identified the misalignment between his values and what he was being asked to do in his professional life. We discuss how you can adjust your thinking around goals and success to benefit from the hedonic adaptation, and how you can escape the conditioning we are all subject to in today’s society. We hear personal anecdotes from Andrés about his latest dream and what he learned from it, and how both Andrés and Tuto worked in the dark to achieve success in the light. From Pavlov’s dog, to what Quantum entanglement is and how it affects your view of the outside world, you don’t want to miss this enlightening episode!Key Points From This Episode:Welcome to Tuto Marolla, high-performance coach and biohacking expert, and what he’s been doing for the last 10 years.Making a radical lifestyle shift: spending your time doing something you love, or with the ones you love. The three coaches Tuto used to work on himself to reach his potential: a spiritual-mindset coach, an executive coach, and a health coach. Why you need to work with someone to learn to become an entrepreneur: making the change due to excitement and not fear. The frustration of misalignment: being limited by your context and your colleagues. Andrés’ dream about looking where no one else is looking; within.Why "and", not "but" is important to our fulfillment, and how to adjust your goals to benefit from the hedonic adaptation. Where you get your energy from in a corporate job versus where you get it from when doing something you love. Three elements that impact flow state: focus, autonomy, and mastery (and how they are limited in a corporate environment).How sharing your passion is inevitable, and why you need to be selective of who you share it with. Why we have to be more grounded in our expectations and realize that the path to success is not linear. The skills and values that Tuto brought from his previous career into his current work environment: multicultural interpersonal skills and knowing his deepest values.Two examples of when Tuto’s corporate experiences challenged his values: his integrity in firing an employee and limiting his risk-taking to accommodate his boss. The importance of positive reframing in personal growth. Why it’s difficult to learn to reflect and connect to your inner or higher self. How we are conditioned to simply accept, rather than to internalize and question. Final thoughts from Tuto: trusting yourself and the universe when in a space of high uncertainty. Links Mentioned in Today’s Episode:Augusto (Tuto) Marolla on LinkedInAugusto (Tuto) Marolla on InstagramAndrés PreschelKnow Your Physio PodcastSupport the show