Flex Diet Podcast

When to consider alternatives to the three main power liftsBack Squat Alternativesthe main limiter is external rotation in the shouldersfront squatgoblet squatZercher squatYoke barBench Press Alternativesneutral grip bar (football bar or neutral grip  bench)dumbbellsreverse hand position from Anthony Clarkplay with hand position from wide to narrowlimit the range of motionfloor presspower rack optionuse Fat GripzStraight Bar Deadlift AlternativesTrap barFarmer's barJefferson or straddle deadliftHack squat or behind-the-back deadliftShovel deadliftExciting interviews coming soonThe 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 will open again in January 2020.

Why data is importantMy bias is a training notebook vs. an appWhat to includeTraining planDate, time, durationHRV, RHR, and sleep dataExercise, sets, reps, time to complete sets, duration /densityIntensity - the percentage of 1RM, RPE or RIROther: pre-workout or electrolytes, how I felt, diet changesKeep PRs in the back of the notebookOther general notesTurn off your phoneBluetooth headphonesDeath metal shirt and headband = less talking to meReview every 4-6 weeksNew micro-lecture available about eye position, breathing, etc between sets (pay what you want)Today's Flex Diet Podcast is brought to you by the Flex Diet online business mentorship. The mentorship has four parts. The first focuses on program design, exercise, and assessment. The second part covers marketing and business, and how to do an online content-based model. Third, we go through mindset, and  the fourth part covers personal development. If you're interested, the mentorship starts at the beginning of January 2022. Contact me and fill out an application.

Weight gain during the holidaysIs it real?Discussion of the researchEat more protein4x40 or 4x30 approachRelax on the big dayHedonic and homeostatic reasons to eatGo moveWalk or exerciseDaily body weight measurementsResearchMore water and electrolytesRelationship between hunger and thirstGetting salt is mainly done via eatingCraving salty foodsResearchAffiliate link: Drink LMNT | Paleo-Keto Friendly Hydration | Zero Sugar Electrolytes – Drink 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. If you're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens!ReferencesHoliday Weight Gain?Díaz-Zavala, R. G., Castro-Cantú, M. F., Valencia, M. E., Álvarez-Hernández, G., Haby, M. M., & Esparza-Romero, J. (2017). Effect of the Holiday Season on Weight Gain: A Narrative Review. Journal of obesity, 2017, 2085136. https://doi.org/10.1155/2017/2085136https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514330/Roberts SB, Mayer J. Holiday weight gain: fact or fiction? Nutr Rev. 2000 Dec;58(12):378-9. doi: 10.1111/j.1753-4887.2000.tb01839.x. PMID: 11206847.https://pubmed.ncbi.nlm.nih.gov/11206847/Kaviani S, vanDellen M, Cooper JA. Daily Self-Weighing to Prevent Holiday-Associated Weight Gain in Adults. Obesity (Silver Spring). 2019 Jun;27(6):908-916. doi: 10.1002/oby.22454. PMID: 31119881.https://pubmed.ncbi.nlm.nih.gov/31119881/Protein EffectsWesterterp-Plantenga MS, Lemmens SG, Westerterp KR. Dietary protein - its role in satiety, energetics, weight loss and health. Br J Nutr. 2012 Aug;108 Suppl 2:S105-12. doi: 10.1017/S0007114512002589. PMID: 23107521.https://pubmed.ncbi.nlm.nih.gov/23107521/Cuenca-Sánchez M, Navas-Carrillo D, Orenes-Piñero E. Controversies surrounding high-protein diet intake: satiating effect and kidney and bone health. Adv Nutr. 2015 May 15;6(3):260-6. doi: 10.3945/an.114.007716. PMID: 25979491; PMCID: PMC4424780.https://pubmed.ncbi.nlm.nih.gov/25979491/Phillips SM, Chevalier S, Leidy HJ. Protein "requirements" beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016 May;41(5):565-72. doi: 10.1139/apnm-2015-0550. Epub 2016 Feb 9. PMID: 26960445.https://pubmed.ncbi.nlm.nih.gov/26960445/Non-exercise activity thermogenesisLevine JA. Non-exercise activity thermogenesis (NEAT). Best Pract Res Clin Endocrinol Metab. 2002 Dec;16(4):679-702. doi: 10.1053/beem.2002.0227. PMID: 12468415.https://pubmed.ncbi.nlm.nih.gov/30370831/Malaeb S, Perez-Leighton CE, Noble EE, Billington C. A "NEAT" Approach to Obesity Prevention in the Modern Work Environment. Workplace Health Saf. 2019 Mar;67(3):102-110. doi: 10.1177/2165079918790980. Epub 2018 Oct 29. PMID: 30370831.https://pubmed.ncbi.nlm.nih.gov/12468415/Hunger and ThirstAugustine V, Lee S, Oka Y. Neural Control and Modulation of Thirst, Sodium Appetite, and Hunger. Cell. 2020 Jan 9;180(1):25-32. doi: 10.1016/j.cell.2019.11.040. PMID: 31923398; PMCID: PMC7406138.https://pubmed.ncbi.nlm.nih.gov/31923398/Bray N. A taste for hunger and thirst. Nat Rev Neurosci. 2020 Nov;21(11):592-593. doi: 10.1038/s41583-020-00380-1. PMID: 32913320.https://pubmed.ncbi.nlm.nih.gov/32913320/Mattes RD. Hunger and thirst: issues in measurement and prediction of eating and drinking. Physiol Behav. 2010 Apr 26;100(1):22-32. doi: 10.1016/j.physbeh.2009.12.026. Epub 2010 Jan 11. PMID: 20060847; PMCID: PMC2849909.https://pubmed.ncbi.nlm.nih.gov/20060847/McKiernan F, Houchins JA, Mattes RD. Relationships between human thirst, hunger, drinking, and feeding. Physiol Behav. 2008 Aug 6;94(5):700-8. doi: 10.1016/j.physbeh.2008.04.007. Epub 2008 Apr 13. PMID: 18499200; PMCID: PMC2467458.https://pubmed.ncbi.nlm.nih.gov/18499200/McKiernan F, Hollis JH, McCabe GP, Mattes RD. Thirst-drinking, hunger-eating; tight coupling? J Am Diet Assoc. 2009 Mar;109(3):486-90. doi: 10.1016/j.jada.2008.11.027. PMID: 19248867; PMCID: PMC2671201.https://pubmed.ncbi.nlm.nih.gov/19248867/ 

Lactate's  potential  benefitsLactate as a fuel sourceWhy lactate gets a bad rapReview of a new study published in Current Research Physiology, September 2021: The Effect of Lactate Administration on Mouse Skeletal Muscle Under Caloric RestrictionMethodologyTestingResultsMy thoughts on the  studyWhere more data is neededThis 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.Selected ReferencesMorris, D. (2012). Effects of oral lactate consumption on metabolism and exercise performance. Curr Sports Med Rep, 11(4), 185-188. doi:10.1249/JSR.0b013e31825da992. https://pubmed.ncbi.nlm.nih.gov/22777328/Morris, D. M., Shafer, R. S., Fairbrother, K. R., & Woodall, M. W. (2011). Effects of lactate consumption on blood bicarbonate levels and performance during high-intensity exercise. Int J Sport Nutr Exerc Metab, 21(4), 311-317. doi:10.1123/ijsnem.21.4.311. https://pubmed.ncbi.nlm.nih.gov/21813914/Nalbandian, M., & Takeda, M. (2016). Lactate as a Signaling Molecule That Regulates Exercise-Induced Adaptations. Biology (Basel), 5(4). doi:10.3390/biology5040038. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5192418/Northgraves, M. J., Peart, D. J., Jordan, C. A., & Vince, R. V. (2014). Effect of lactate supplementation and sodium bicarbonate on 40-km cycling time trial performance. J Strength Cond Res, 28(1), 273-280. doi:10.1519/JSC.0b013e3182986a4c. https://pubmed.ncbi.nlm.nih.gov/23660571/Oliveira, L. F., de Salles Painelli, V., Nemezio, K., Gonçalves, L. S., Yamaguchi, G., Saunders, B., . . . Artioli, G. G. (2017). Chronic lactate supplementation does not improve blood buffering capacity and repeated high-intensity exercise. Scand J Med Sci Sports, 27(11), 1231-1239. doi:10.1111/sms.12792. https://pubmed.ncbi.nlm.nih.gov/27882611/Painelli Vde, S., da Silva, R. P., de Oliveira, O. M., Jr., de Oliveira, L. F., Benatti, F. B., Rabelo, T., . . . Artioli, G. G. (2014). The effects of two different doses of calcium lactate on blood pH, bicarbonate, and repeated high-intensity exercise performance. Int J Sport Nutr Exerc Metab, 24(3), 286-295. doi:10.1123/ijsnem.2013-0191  https://pubmed.ncbi.nlm.nih.gov/24296517/

Water quality and safetybottledfilteredadding electrolytes and mineralsLMNT  (note, I make a few clams off this link, but I love the product)Hormone replacement therapy for men and the use of peptideswhat to watch out forwhen it could be usefulcheck out Iron Culture Episode  136: All About Testosterone and TRTfind a knowledgeable doctor  who works with peptidesquality is widely variableHow to improve HRVwhy measurethe importance of quality sleepaerobic base: measurement and trainingtotal caloriesbreathing mechanicsscars and tattoosHow I measure: myithlete.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!

Shiloah's background and interestsHer work with the military, including Traumatic Brain Injury (TBI) and concussion researchThoughts on protective effects of ketones and other supplements on brain injuryPotential benefits of psychedelics and talk therapy on the brainCollagen is the most abundant protein in our bodyResults of study on collagen dosing (placebo, 10g and 20g per day) over 6 and 9 months in males and females 40-65 who are recreationally active.Dosing discussionRole of glycineType of collagen used in the studyCollagen timing and exerciseWhere more research is neededThe connection between collagen and Vitamin CThe recommended amount for general health purposesWhat's next for ShiloahFind Shiloah on Instagram: https://www.instagram.com/shiloahkviatkovsky/ .  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. If you're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens! 

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!