Flex Diet Podcast

Dr Chris' backgroundThe top health preventive itemsWhy most docs don't talk about longevity markers, such as muscle mass, aerobic exercise and grip strengthHow med school is really set up (newsflash - minimal work on nutrition)How docs can get more training on exercise and nutritionCPAP, sleep, teeth,  and cranial structureWho should you seek out for true preventive health?Best decisions, but on limited data- all the timeVariation between you vs the next person (similar but different)Visceral hands-on workColonoscopyhow often is it recommended?risks?when to get tested (could be as early as 30 years old)what the prep is like now (PEG vs mag citrate)Gallbladderwhat it ispotential causespain is not localwhat is commonly donegallstonesgallbladder removalother medical proceduresshould you avoid higher fat dietsGastric Ulcerswhat are theywho is at risk?H pylori  (see below)drop in blood flow with longer endurance exercisewhat is a PPI (proton pump inhibitor)long term ideas for PPIsLifestyle vs drugs/pharmacologyWhen should you get bloodwork?  How often?What is the PRAL score?The minimal dose of exercise/movementFind Dr Chris Morrissey:Podcast: "The Morrissey Movement"Email:  themorrisseymovement@gmail.comH pylori follow up (Source)"They discovered that peptic ulcers were due to Helicobacter pylori, not stress as previously thought. In 1984 Marshall did the ultimate test by infecting himself with the bacteria, developing the symptoms of the disease and then successfully treating himself with antibiotics."This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. The course will open the first week of April 2022.

Travis' background and how he became a weightlifting coachWhat it's like going back to school at 48Why or why not consider an advanced degreeImplementing research on athletesNutrition and supplementationOnboarding and tracking athletesHow Travis uses the reactive strength index (RSI)Managing recovery and different techniquesColdwater immersion and saunaNSAID researchWhat Travis uses for athlete monitoringHRVParasympathetic/SympatheticK valueMeasuring resultsFlywheel trainingFind Travis Mash at Mash Elite Performance.  On Instagram: @masheliteperformance.com or Twitter: @MashElite.This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. Sign up for the waitlist, and you'll be notified as soon as the course opens.

metabolism and aerobic systemtest at muscle level with a Moxy sensoraerobic use is a dial, not an on/off switchtesting VO2maxCooper Run or 2K on Rowercompare to the populationTemplate  MWF = lifting: Cardio T, Th, maybe SatModality, start with a bike if you have the option, less depletion of O2 overallIn the Phys Flex Course, I go over pH and O2 / CO2 mechanics and how to program for itThis podcast is brought to you by the Physiologic Flexibility Certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. Sign up for the waitlist, and you'll be notified as soon as the course opens.Articles:3 Metabolic Tests by Dr Mike T Nelsonhttps://miketnelson.com/3-metabolic-tests-from-rmr-to-vo2-max/How To Test Your VO2 Max with the Concept 2 Rowerhttps://miketnelson.com/forgotten-factor-in-training/Podcastshttps://flex-diet-podcast.simplecast.com/episodes/s2-ep-23-cranial-face-structures-nasal-breathing-orthodontics-tongue-position-and-more-unlikely-performance-limiters-interview-with-zac-cupples-nUobdSwo/transcripthttps://miketnelson.com/interview-with-james-nestor-author-of-breath-the-new-science-of-a-lost-art-2/ReferencesBrooks GA. The Science and Translation of Lactate Shuttle Theory. Cell Metab. 2018 Apr 3;27(4):757-785. doi: 10.1016/j.cmet.2018.03.008. PMID: 29617642. https://pubmed.ncbi.nlm.nih.gov/29617642/Brooks GA. Lactate as a fulcrum of metabolism. Redox Biol. 2020 Aug;35:101454. doi: 10.1016/j.redox.2020.101454. Epub 2020 Feb 9. PMID: 32113910; PMCID: PMC7284908. https://pubmed.ncbi.nlm.nih.gov/32113910/Lacour JR. Activité musculaire et dépense d'énergie [Muscle activity and energy expenditure]. Rev Mal Respir. 2011 Dec;28(10):1278-92. French. doi: 10.1016/j.rmr.2011.06.014. Epub 2011 Nov 6. PMID: 22152936. https://pubmed.ncbi.nlm.nih.gov/22152936/Ortenblad N, Macdonald WA, Sahlin K. Glycolysis in contracting rat skeletal muscle is controlled by factors related to energy state. Biochem J. 2009 May 13;420(2):161-8. doi: 10.1042/BJ20082135. PMID: 19250062.  https://pubmed.ncbi.nlm.nih.gov/19250062/Rothman DL, Shulman RG. Two transition states of the glycogen shunt and two steady states of gene expression support metabolic flexibility and the Warburg effect in cancer. Neoplasia. 2021 Sep;23(9):879-886. doi: 10.1016/j.neo.2021.06.004. Epub 2021 Jul 21. PMID: 34303218; PMCID: PMC8322124. https://pubmed.ncbi.nlm.nih.gov/34303218/Shulman RG, Rothman DL. The "glycogen shunt" in exercising muscle: A role for glycogen in muscle energetics and fatigue. Proc Natl Acad Sci U S A. 2001 Jan 16;98(2):457-61. doi: 10.1073/pnas.98.2.457. PMID: 11209049; PMCID: PMC14608. https://pubmed.ncbi.nlm.nih.gov/11209049/Shulman RG, Hyder F, Rothman DL. Cerebral energetics and the glycogen shunt: neurochemical basis of functional imaging. Proc Natl Acad Sci U S A. 2001 May 22;98(11):6417-22. doi: 10.1073/pnas.101129298. Epub 2001 May 8. PMID: 11344262; PMCID: PMC33483. https://pubmed.ncbi.nlm.nih.gov/11344262/Shulman, Robert & Rothman, Douglas. (2015). Homeostasis and the glycogen shunt explains aerobic ethanol production in yeast. Proceedings of the National Academy of Sciences of the United States of America. 112. 10.1073/pnas.1510730112. https://www.pnas.org/content/112/35/10902.figures-onlyShulman RG. Glycogen turnover forms lactate during exercise. Exerc Sport Sci Rev. 2005 Oct;33(4):157-62. doi: 10.1097/00003677-200510000-00002. PMID: 16239831. https://pubmed.ncbi.nlm.nih.gov/16239831/Shulman RG, Rothman DL. The Glycogen Shunt Maintains Glycolytic Homeostasis and the Warburg Effect in Cancer. Trends Cancer. 2017 Nov;3(11):761-767. doi: 10.1016/j.trecan.2017.09.007. Epub 2017 Nov 6. PMID: 29120752. https://pubmed.ncbi.nlm.nih.gov/29120752/

Catching up on current events and weatherOur quarantine nightmaresBryan's dogBryan's programming and communicating with clientsProblem-solving when clients are stuckMetrics - useful or notMarkers of stress - using HRVProgram designThoughts on alcoholRisk, reward, and injuryOur favorite exercises and training methodsTraining an aerobic baseFind Bryan on IG: @bryankrahn or his website: https://bryankrahn.com/The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course is currently closed, but you can sign up to be notified when the course opens again.

My education and backgroundHow I got into personal training and transitioned to online training onlyMy unique Ph.D. processHow I started my online businessFine-scale variability and the principles that govern physiologyHow I narrow down studies and choose the research I share with clientsCreating easy-to-implement action itemsMy thought process on building my business upWhy I set up my certification the way I didTraining the lizard brainLeverage points and setting clients up to winThe benefits of becoming more physiologically flexibleGo here for more information on the Compound Performance Nutrition MentorshipThis podcast is brought to you by the Physiologic Flexibility Certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. Sign up for the waitlist, and you'll be notified as soon as the course opens.

Discussion of the Ph.D. processResearch limitations and strugglesReflexive Performance Reset (RPR)The imperfect role of science in answering questionsSport and exercise psychology (Dr. Feit’s dissertation)The role of the coach in directing their client's mindsetOne surprise from Dr. Feit’s researchFind Dr. Feit on Facebook: Adam Feit, IG: @aefeit, Twitter: a_feit, and email: aefeit@gmail.comThis podcast is brought to you by the Physiologic Flexibility Certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. Sign up for the waitlist, and you'll be notified as soon as the course opens. 

Dr. Lewis' background and current projectsHer work with genetic testing, at-risk behavior, and lifestyle changesShould genetic testing influence training?Meeting your client where they're atAll coaches engage in psychologyBurnoutCoach/client relationshipLearning to charge clients based on valueFind Dr. Lewis at drlewisconsulting.com and IG: @drlewisconsultingYou can find Dr. Lewis' course below.>>Pysch Skill for Fitness Pros<<Note: the above is an affiliate link, but I wish I had this product when I started coaching as it would have literally saved me years!The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course is currently closed, but you can sign up to be notified when the course opens again.

Programming for clientsTraining program rationaleGetting results for clientsUnrealistic coaching expectationsWhen numbers don't add upSigns of a plateauManaging hunger during prepThe fasted cardio debateMeanderings from training in Costa RicaFiguring out your goalsFind Ryan at Rebel Performance or follow Ryan on IG @lacurefitRyan's top two tips for doing a lat poseThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course is currently closed, but you can sign up to be notified when the course opens again.

Brief history of creatine and how Dr. Rawson became interested in studying the supplementCreatine research and early studiesDifficulty determining levels of creatine in the brainResponders and non-respondersAnimal data?Brain injury and creatineAthletes and creatineStigma around supplements that enhance performancePre-loading dosage to protect the brain in case of injury?Safety profileWhat is the next big creatine-like supplement?Find Dr. Rawson on Twitter @EricRawsonPhD or email him at erawson@messiah.eduThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course is currently closed, but you can sign up to be notified when the course opens again.

You can't scare people to get healthyHealth subjectivity and riskShift to health goals vs. physique goalsMovement and step countsDeprioritization of unstructured activityEmerging awareness of how stress manifests in the bodyThe psychology of habit changeApplied knowledgeOver-riding the lizard brainThe importance of relationships and communityNew certification from PN around a multi-dimensional construct of recoveryGo to precisionnutrition.com for more information.Find Dr. Krista Scott-Nixon on IG:  @stumptuous, FB: Dr. Krista Scott-NixonThis podcast is brought to you by the physiologic flexibility certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. Sign up for the waitlist, and you'll be notified as soon as the course opens.