Flex Diet Podcast

Go to www.Physiologicflexibility.com to sign up.40 + different explicit action items4 areas of homeostatic regulators  temppHfuels: blood glucose/keto oxygen /CO2Technical videos in each area 2-3.5 hoursThe big picture over 8 videos40 explicit action items in total400+ studies referencedBased on over a decade of reading research, working with clients, and good ole fashion self trial and errorDirect access to me during the entire course via my private email address

The importance of having something you can do for exercise at homeHandling an "off" dayThe more you train, the more variability you can experience from day-to-dayThe importance of showing upThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery. Join the waitlist, which puts you on the daily newsletter, and you’ll be the first to be notified when the certification opens again.

Dr Doug Bibus introduction and backgroundA brief primer of essential fatsMortality and fish oilRecommended amounts for health benefitsSport supplementationCOVID, clinical trials, inflammation, and fish oilDHA and arachidonic acid in membranes and athletes (and sled dogs)Cold exposure can help convert more DHAHibernating animalsCan you get too much EPA and DHA?Farm-raised salmon EPA and DHA quite low?2-3g DHA and EPA science-backed recommendationOmega 3 blood testing (omega3test.com)Find Dr. Bilbus at lipidlab.com and omega3test.comGo to omega3test.com for a special offer - limited time only. Type code FLEXDIET.The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery. Join the waitlist, which puts you on the daily newsletter, and you’ll be the first to be notified when the certification opens again.  

Background to how I starting using nasal breathing with clientsThe rate limiter for nasal breathing during exerciseReview of the literature (references below)Myths related to slow breathingShould we nasal breathe 100% of the timeWhere is nasal breathing most usefulReferences:Alex Hutchinson, EndureVeli, N. (1983). Oronasal airway choice during running. Respiration Physiology, 53(1): 129–133. PMID: 6622862Saibene F, Mognoni P, Lafortuna CL and Mostardi R. (1978). Oronasal breathing during exercise. Pflügers Archives, 378(1): 65-69. https://doi.org/10.1007/BF00581959LaComb, CO, Tandy, RD, Lee, SP, Young, JC and Navalta, JW. (2017). Oral versus Nasal Breathing during Moderate to High-Intensity Submaximal Aerobic Exercise. International Journal of Kinesiology and Sports Science, 5(1), 8-16. DOI: http://dx.doi.org/10.7575//aiac. ijkss.v.5n.1p.8Recinto, C, Efthemeou, T., Bofelli, PT, and Navalta, JW. (2017). Effects of Nasal or Oral Breathing on Anaerobic Power Output and Metabolic Responses. International Journal of Exercise Science, 10(4): 506-514. PMCID: PMC5466403Morton AR, King K, Papalia S, Goodman C, Turley KR, Wilmore JH. Comparison of maximal oxygen consumption with oral and nasal breathing. Aust J Sci Med Sport. 1995 Sep;27(3):51-5. PMID: 8599744.Dallam, George & McClaran, Steve & Cox, Daniel & Foust, Carol. (2018). Effect of Nasal Versus Oral Breathing on Vo2max and Physiological Economy in Recreational Runners Following an Extended Period Spent Using Nasally Restricted Breathing. International Journal of Kinesiology and Sports Science. 6. 22. 10.7575/aiac.ijkss.v.6n.2p.22.Other helpful links:5 top breathing hacks to improve your HRV, health & performanceAlternate Nostril Breathing: The Benefits & How To Do ItWhy you should use nasal breathing when you exercise - The Washington PostResearchGateResponse of nasal airway and heart rate variability to controlled nasal breathing - PubMedThe impact of deep breathing and alternate nostril breathing on heart rate variability: a human physiology laboratory | Advances in Physiology EducationDynamic Changes in Heart Rate Variability and Nasal Airflow Resistance during Nasal Allergen Provocation Test

Listen in  as the docs discussLies, Dam Lies, and StatisticsHow to read a study beyond just the abstractWho should even post about scienceThe new study on lifers doing a ketogenic dietDid the subject really add lean body mass in the form of muscle?How much protein do you need to change your body composition?And much moreCheck out The Bro Research Center at https://broresearch.com/Dr Ben House at https://broresearch.com/staff/ and on IG at  https://www.instagram.com/drbenhouse/?hl=enDr Tommy Wood at https://www.instagram.com/drtommywood/

I cover my basic assumptions regarding who this is forLifting component: what I would do and how oftenCardio componentNutritionFastingHydrationSupplementsSleepOtherThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery. Join the waitlist, which puts you on the daily newsletter, and you’ll be the first to be notified when the certification opens again.

Intro to Ashleigh's quarantine lifeHow the book, It Takes Guts, went from idea to realityWhy bother with organ meatsNose-to-tail-eatingWhy organ meat fell out of favorHealth wars and trying to be the voice of reasonImage issues in fitnessCompetence and confidenceDr. Mike's thoughts on certain exercises and hypertrophyVegetables are goodTips on eating liverFind her book at any online bookstore or at ashleighvanhouten.com. IG @themusclemaven The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery. Join the waitlist, which puts you on the daily newsletter, and you’ll be the first to be notified when the certification opens again.

N1 Education mission: They take what you'd learn in a university setting and apply it to the individual level.Narrowing research down to an applicable levelIssues with hypertrophy researchTargeted programmingActivation of specific musclesBalancing hypertrophy training with moving well as a humanInternal vs. external cuesDynamic stabilityCoaching exercises to a clientFind Kassem Hanson on IG: @N1.education, @N1.training, and coach_kassemWebsites: n1.education and n1.trainingThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery. Enroll now (Jan. 18, 2021) or join the waitlist, which puts you on the daily newsletter, and you’ll be the first to be notified when the certification opens again.

Hear about Brent's backgroundResearch on fish oil- where it's been and where it's goingOmega 3 to Omega 6 ratiosOmega 3 index: what it is and what it tells youThe form of supplementation mattersWhat to look for on a supplement labelCan you hyper dose fish oil to catch up on a deficiency?Algae-based fish oilNew study outline and detailsArachidonic acidBrent's recommendationsFind Brent at brent@omega3study.com or on LinkedIn.The Flex Diet Podcast is brought to you by the Flex Diet Certification. Enrollment opens Jan. 11, 2021 for the next seven days. Go to flexdiet.com to enroll and get access to interventions on nutrition and recovery. If you're listening after enrollment closes, join the waitlist, which puts you on the daily newsletter, and you’ll be the first to be notified when the certification opens again.

Intentions with a rough timeframe are better than goals with a strict timeframe.Figure out the gap - what's missing. SAID principle.  Figure out the cost. HRV, joint pain, time spent exercising...Basic boring is best (3 Bs)Today's podcast is brought to you by Dr. Mike himself. Check out the new and improved website and make sure to sign up for my daily newsletter to receive all my free content.