Flex Diet Podcast

Welcome to Iron RadioPost-traumatic growthMy experience with the SFE How can the experience translate to tough workouts?How do you determine the length of time for a project like this?Training for mental competenceWhat does further growth look like?Knowing your limitsHow fast you can recoverToday's episode is sponsored by the Iron Radio Podcast. I am one of three hosts on the podcast recorded each week. The podcast is also brought to you by the Special Forces Experience. Check out their courses and find out more about "The Process." You can also find the Special Forces Experience on Instagram.Referenced podcast:Flex Diet Podcast Episode 111: My Plant Medicine Experience w Ayahuasca and Kambo in Costa Rica 

Why Dr. Heisz chose to write a book for the general publicStigma around mental health"Prescribing" exercise for mental health conditionsTechnology for tracking stressStress overload in athletesReal threats vs perceived threatsExposure therapyPushing beyond your comfort zoneViolent consistencyBenefits of exercise to the brainADHD and exerciseFind Dr. Heiz: research website; jenniferheisz.com, Twitter @jenniferheisz; Instagram @drjenniferheiszMove the Body, Heal the Mind: Overcome Anxiety, Depression, and Dementia and Improve Focus, Creativity, and SleepThe 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.

Dr. Greene's background and creation of Monarch ClubDr. Galpin's background and interest in human performanceBarbell Shrugged episode for reference.What are peptides and how are they different from HGH and Testosterone?Why haven't we heard much about peptides?What are the problems with self-medicating?Can professional athletes use peptides?Peptides for recreational athletes?What Dr. Greene usesCostSuggestions for general populationUsing before surgeryMore peptides for peak performanceAny other uses or contraindications?Use of niagen?Dr. Green on InstagramDr. Galpin on Instagram on YoutubeDr. Greene is D.O. (an osteopathic physician) specializing in human performance, sports medicine, nutrition, and cutting-edge recovery methods. Dr. Greene’s principal belief is that integrating a constantly collaborative, holistic, evidence-based practice amongst health and wellness practitioners is crucial for an individual’s sustained success.Dr. Greene is the principal medical advisor at Monarch Athletic Club in West Hollywood, the first private, sustainable health and wellness facility delivering traditional training services combined with physician-directed, evidence-based integrative medical intervention. Check them out at https://www.instagram.com/monarchclubs.Dr. Andy Galpin is a Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in muscle physiology- how do you increase strength, hypertrophy, and endurance performance. He has published numerous studies and works with several elite-level athletes across many sports, from UFC fighters to Olympic weight lifters. Check out all of his info below. http://www.andygalpin.com/Optimizing sleep for athletes and high performers | Absolute Resthttps://www.absoluterest.com/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 is open for enrollment until midnight April 11, 2022.

How does CWI increase metabolism?Review of Google articles on CWIHow much does metabolic rate increase?Where did the number 350% come from?What is the realistic rate of calories being burned?When is CWI useful?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 is open for enrollment now through April 11, 2022.ReferencesGreenwood, A., & Gillette, C. (2017). Effect of Cold Water Immersion on Metabolic Rate in Humans. International Journal of Kinesiology and Sports Science, 5(2), 1-6. doi:https://doi.org/10.7575/aiac.ijkss.v.5n.2p.1Brisebois, Matthew Francis, thesis "Caloric expenditure during one exercise session following ACSM and CrossFit guidelines" 2014 URL https://twu-ir.tdl.org/handle/11274/4897Brychta RJ, Chen KY. Cold-induced thermogenesis in humans. Eur J Clin Nutr. 2017 Mar;71(3):345-352. doi: 10.1038/ejcn.2016.223. Epub 2016 Nov 23. PMID: 27876809; PMCID: PMC6449850.Eyolfson, D. A., Tikuisis, P., Xu, X., Weseen, G., & Giesbrecht, G. G. (2001). Measurement and prediction of peak shivering intensity in humans. Eur J Appl Physiol, 84(1-2), 100-106. doi:10.1007/s004210000329Sramek, P., Simeckova, M., Jansky, L., Savlikova, J., & Vybiral, S. (2000). Human physiological responses to immersion into water of different temperatures. Eur J Appl Physiol, 81(5), 436-442. doi:10.1007/s004210050065

Our mutual love for musicChip's backgroundBody Tribe on YoutubeChip's movement  philosophyTraining for a life outside the gymHow will your training make you a better version of yourself?The physiological cost of training for certain goalsChallenge doesn't have to be sufferingMental stateTransformation recipeMeasuring riskWhat's next for ChipFind Chip at bodytribe.com, Youtube, and Instagram. 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.

Dr. Tommy's upcoming strongman competition - Viking FestHow to make science sexy without violating the principles of science itselfUnderstanding subjectivity in scientific researchWhat the best content creators doRed flags on social mediaThe problem with protocolsHealth markers - expectation vs. realityConsistency in message for educators and finding new ways to say the same thingUncertainty and nuanceBe willing to admit when you're wrong or follow people who do the sameFind Dr. Tommy on Instagram: @drtommywoodAdvanced Blood Chemistry for Athletes at Bro ResearchThis 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.Note from Dr. Tommy:"A study done by Mandsager K, et al in 2018 compared different levels of fitness to other comorbidities. To be "elite" in my age range you only need a VO2Max of 50ish, so it's not elite in the athlete sense. This is more applicable to real people."Previous Flex Diet Podcast episodes with Dr. Tommy Wood:Episode 109: My First Strongman Competition, Programming, Exercise Selection, Grip Strength, and Conditioning with Dr. Tommy WoodFlex Diet Podcast S2 Ep 4: Insulin and Glucose Myths & more with Guest, Dr. Tommy WoodReferencesMandsager K, Harb S, Cremer P, Phelan D, Nissen SE, Jaber W. Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing. JAMA Netw Open.2018;1(6):e183605. doi:10.1001/jamanetworkopen.2018.3605  https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2707428Jayedi A, Gohari A, Shab-Bidar S. Daily Step Count and All-Cause Mortality: A Dose-Response Meta-analysis of Prospective Cohort Studies. Sports Med. 2022 Jan;52(1):89-99. doi: 10.1007/s40279-021-01536-4. Epub 2021 Aug 21. PMID: 34417979

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.