Flex Diet Podcast

Training the general population to elite athletesElite athletes and lack of nutrition knowledgeHow the course scalesThe Flex Diet Cert closes for the year today at midnight (October 25th, 2021). Go to flexdiet.com for the information you need to enroll. We have CEU approval for the following organizations: ACE, NSCA, and NASM. The course is 100 percent online and entirely self-paced and includes more than 20 hours of material. You'll get a complete system of how to use nutrition and recovery to enhance body composition and performance without destroying your health.

Breaking down the specifics of the courseWhat you'll take away at the endUsing physiology and psychology to develop coaching leverageYou can get CEUs approved from ACE, NSCA, and NASMSelf-paced and entirely onlineAccess to me by email 24/7Expert interviews not published anywhere elseGo to flexdiet.com for all the information you need to enroll. If you're listening after October 25, 2021, get on the waitlist to be notified when it opens early in 2022.

Intro to Kyle Dobbs and Compound PerformanceProgramming for strength and aerobicsUsing intensity and duration to drive output through the weekDr. Mike's weekly breakdownSquatting mechanics and recoveryTweak programming to your goals and ignore what other people sayThink about training that transfers to other goals in life like recreational sports or activitiesLooking at task demands and your abilities in relation to exercise selectionFind Kyle on IG: @compound_performance or www.compoundperformance.com.This podcast is brought to you by the Flex Diet Certification. It's opening again for the last time this year on Monday, October 18th until October 25th, 2021. For more information or to enroll, go to flexdiet.com. Look for a fast-action bonus if you register within the first few days. If you missed the window, sign up for the waitlist to be notified when it opens in 2022.

Creatine  and why it's usefulFormDoseDelayed response until fully saturatedResponders and non-respondersCaffeineInternational society of sports nutrition position  stand: caffeine and exercise performanceDose and when to consume itTiming and formVariability in caffeine amounts in coffeeToday's podcast is brought to you by miketnelson.com. I recently released more than 140 video micro-lectures. They are anywhere from a couple of minutes to twenty minutes for the longest, and they are available to you at whatever cost you want to pay.  Go to https://miketnelson.com/microlectures/. I add more lectures each month!

Far off gaze parasympatheticClose up gaze sympatheticParasympathetic for rest and recoverySympathetic for  performanceBreathing techniques to regulate heart rateProtocol in Phys Flex CertOverview of Phys Flex Cert courseThis 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 deadline to enroll is midnight PST Sept 20, 2021. If you're outside the window, sign up for the waitlist, and you'll be notified as soon as the course opens.

#1  - Lack of contextKeto exampleConstraints#2 No details provided or peer-reviewed research as a referenceResearch and me-searchOpen discussionNo simple answers#3 No details on what to do or hyper-details with no basisWhy are you providing information?Why I developed the certification and how I address my pet peeves aboveHow I deal with context and constraintsThe plethora of research I searched and studiedcontext - people who want to be healthy and improve body comp and performancemainly human researchAll research information citedSpecific details on what to do and how to apply it with caveats based on contextAction items with leverage and how to prioritize 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.

A brief overview of homeostatic regulatorsThe biggest mistake when using temperature interventionsTradeoffs in trainingInterference effectTraining hot or cold firstHow to get startedWhen to consider contrast therapyThis 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.

Intro to Dave's book Massive Muscular Arms3 examples of personalization and finding what's best for youExamples of using different gripsHypertrophy and building strengthBlood flow restriction (BFR)Fundamental misunderstanding of strength trainingHow to get the intended benefit of eccentric overload3 different types of spatially accommodating resistanceIsokinetic movementNordic leg curl and flywheel trainingMetabolic stress driversHow much we don't knowInternal focus of muscle contractionPurchase Massive Muscular Arms .David Barr on YoutubeWebsite: armbarr.comThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. If you're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens!Thank you Dr Mike 

Lesson 1: Exercise sequencingAdd a stimulation/activation type exercise first.Examples are hamstring curls before squats.Seated cable press before DB Bench press.Comes down to how it feels, your goals, and your performance.After the main  movement for strength, add a more pump-focused exercise and go closer to failure.I typically program that way in terms of volume accumulation/strength and then accessory work.Lesson 2: Bracket nutrition around training or during your sessionResearch is split at best and while I don’t think it is a make or break, I have consistently better HRV the next day consuming some carbs just before training or during the session. I’ve done that experiment on myself off and on more than a dozen times and with clients.John was a fan of getting calories before, during, and after.Get more critical when overall calories are lower.Lesson 3: Experiment and try thingsResearch can guide you but test things on yourself.Have some way to measure it.John would say  “I may not be the most up to date on the science, but in my 30 years of doing this, I have found that X works well”Research points the direction. Me-search provides the answers (n=1)  -Sean CaseyThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. If you're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens!Thank you, John, God Bless and Rest In Peace.  You are missed.

Introduction to Marcos and his journeyWhat to considerLessons learnedHow my journey beganWhere I wentWhat I tookHow I feltMy takeawayWarningsThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. If you're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens!Marcos https://www.linkedin.com/in/strongerfitnessMike Bledsoe on IG https://www.instagram.com/mike_bledsoe/?hl=enAn Urgent Plea to Users of Psychedelics: Let’s Consider a More Ethical Menu of Plants and Compounds by Tim Ferrisshttps://tim.blog/2021/02/21/urgent-plea-users-of-psychedelics-ethical-plants-compounds/Amazon Conservation Team via Dr Mark Plotkinhttps://www.amazonteam.org/Kambo Casita, Nosoro Costa Rica  https://www.kambocasita.com/Multidisciplinary Association for Psychedelic Studies (MAPS) is a 501(c)(3) non-profit research and educational organization that develops medical, legal, and cultural contexts for people to benefit from the careful uses of psychedelics and marijuana.https://maps.org/Dr Rick Doblin of MAPS podcastsRick Doblin: Psychedelics | Lex Fridman Podcast #202Joe Rogan Experience: Dr Rick Doblinhttps://open.spotify.com/episode/1Z8lzhvHCMv0c8qZWXbzzKMitchell, J.M., Bogenschutz, M., Lilienstein, A. et al.MDMA-assisted therapy for severe PTSD: a randomized, double-blind, placebo-controlled phase 3 study. Nat Med27, 1025–1033 (2021). https://doi.org/10.1038/s41591-021-01336-3Selected ReferencesAyahuasca(1-9)Kambo (10-18)1.         Dos Santos RG, Valle M, Bouso JC, Nomdedéu JF, Rodríguez-Espinosa J, McIlhenny EH, et al. Autonomic, neuroendocrine, and immunological effects of ayahuasca: a comparative study with d-amphetamine. Journal of clinical psychopharmacology. 2011;31(6):717-26.2.         Hamill J, Hallak J, Dursun SM, Baker G. Ayahuasca: Psychological and Physiologic Effects, Pharmacology and Potential Uses in Addiction and Mental Illness. Curr Neuropharmacol. 2019;17(2):108-28.3.         Estrella-Parra EA, Almanza-Pérez JC, Alarcón-Aguilar FJ. Ayahuasca: Uses, Phytochemical and Biological Activities. Nat Prod Bioprospect. 2019;9(4):251-65.4.         Orsolini L, Chiappini S, Papanti D, Latini R, Volpe U, Fornaro M, et al. How does ayahuasca work from a psychiatric perspective? Pros and cons of the entheogenic therapy. Hum Psychopharmacol. 2020;35(3):e2728.5.         dos Santos RG. Immunological effects of ayahuasca in humans. J Psychoactive Drugs. 2014;46(5):383-8.6.         Zeifman RJ, Palhano-Fontes F, Hallak J, Arcoverde E, Maia-Oliveira JP, Araujo DB. The Impact of Ayahuasca on Suicidality: Results From a Randomized Controlled Trial. Front Pharmacol. 2019;10:1325.7.         Dos Santos RG, Grasa E, Valle M, Ballester MR, Bouso JC, Nomdedéu JF, et al. Pharmacology of ayahuasca administered in two repeated doses. Psychopharmacology. 2012;219(4):1039-53.8.         Winkelman M. Psychedelics as medicines for substance abuse rehabilitation: evaluating treatments with LSD, Peyote, Ibogaine and Ayahuasca. Curr Drug Abuse Rev. 2014;7(2):101-16.9.         Palhano-Fontes F, Barreto D, Onias H, Andrade KC, Novaes MM, Pessoa JA, et al. Rapid antidepressant effects of the psychedelic ayahuasca in treatment-resistant depression: a randomized placebo-controlled trial. Psychol Med. 2019;49(4):655-63.10.      Schmidt TT, Reiche S, Hage CLC, Bermpohl F, Majic T. Acute and subacute psychoactive effects of Kambo, the secretion of the Amazonian Giant Maki Frog (Phyllomedusa bicolor): retrospective reports. Sci Rep. 2020;10(1):21544.11.      Roy R, Baranwal A, Espiridion ED. Can Overuse of Kambo Cause Psychosis? Cureus. 2018;10(6):e2770.12.      Majic T, Sauter M, Bermpohl F, Schmidt TT. Connected to the spirit of the frog: An Internet-based survey on Kambo, the secretion of the Amazonian Giant Maki Frog (Phyllomedusa bicolor): Motivations for use, settings and subjective experiences. J Psychopharmacol. 2021;35(4):421-36.13.      Rali P, O'Corragain O, Oresanya L, Yu D, Sheriff O, Weiss R, et al. Incidence of venous thromboembolism in coronavirus disease 2019: An experience from a single large academic center. J Vasc Surg Venous Lymphat Disord. 2021;9(3):585-91 e2.14.      Byard RW. Is voluntary envenomation from the kambo ritual therapeutic or toxic? Forensic Sci Med Pathol. 2020;16(2):205-6.15.      Peleg Hasson S, Shachar E, Kessner R, Shpigel S, Wolf I. Kambo-Induced Systemic Inflammatory Response: A Case Report of Acute Disease Progression of Cholangiocarcinoma. Integr Cancer Ther. 2021;20:1534735421999106.16.      Junior VH, Martins IA. KAMBO: an Amazonian enigma. J Venom Res. 2020;10:13-7.17.      Silva F, Monteiro WM, Bernarde PS. "Kambo" frog (Phyllomedusa bicolor): use in folk medicine and potential health risks. Rev Soc Bras Med Trop. 2019;52:e20180467.18.      den Brave PS, Bruins E, Bronkhorst MW. Phyllomedusa bicolor skin secretion and the Kambo ritual. J Venom Anim Toxins Incl Trop Dis. 2014;20:40.