Flex Diet Podcast

Narrative review in Frontiers in Sports and Active Living What is CWI?How does CWI affect muscle hypertrophy?What are the caveats?Muscle fiber examinationMetabolic effectsChange in inflammation?Performance changes?Iron RadioThis 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 currently closed, but you can sign up for my newsletter to be the first to know when it reopens.  

Jeff's background as a dietician working with a wide range of athletes and his current role at Auckland University of Technology - Sports Performance Research Institute of New Zealand (SPRINZ)Research began with a survey looking at what endurance athletes eat before exercise - if anythingResults of research testing performance elements with cyclists not eating or eating either a carbohydrate or protein mealHunger post-exerciseIntra-exercise calories or electrolytesThe type of fat you're burning when you're exercisingDiscussion of Mark Fell study: "Carbohydrate improves exercise capacity but does not affect subcellular lipid droplet morphology, AMPK and p53 signaling in human skeletal muscle"How do you burn more fat?When to avoid fasted trainingFind Jeff at eatsleep.fit or Twitter: @eatsleepfitThe 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. 

Description of the eight interventions discussed in the certificationExpert interviewsConcepts of macro matching and macro mismatchingGo to flexdiet.com to enrollIf you're listening after the Flex Diet Certification has closed, go to flexdiet.com and sign up for my newsletter to be notified when it opens again.

Barbell Back SquatWhy is this so popular?What are two or three alternatives?Why could each of these variations become a new beloved lift?Conventional Barbell DeadliftWhy is this so popular?What are two or three alternatives?Why could each of these variations become a new beloved lift?Bench PressWhy is this so popular?What are two or three alternatives?Why could each of these variations become a new beloved lift?Overhead PressWhy is this so popular?What are two or three alternatives?Why could each of these variations become a new beloved lift?Pull-UpWhy is this so popular?What are two or three alternatives?Why could each of these variations become a new beloved lift?Biceps CurlWhy is this so popular?What are two or three alternatives?Why could each of these variations become a new beloved lift?The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery. Enrollment opens Monday, April 19 through Monday, April 26. If you're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens again!

The effect of aerobic exercise on cognition - having a "better brain"Dr. Wendy Suzuki- cognition and moodDr. Joe Clark - visual systems post-concussion and how to cut concussion rates through visual work before an athletic eventDr. Matt Antonucci  who runs Plasticity Centers in Orlando gave an overview looking at concussions and brain traumaDr. Justin Rhodes did an interesting experiment with rats and muscle contractionsDr. Christine Wren found that older women who do aerobic exercise and then  have an MRI see an increase in hippocampal volumeDave Barr's great talk on CNS and recoveryOther sleep researchDr. Katy Dombrowsky talked about how breathing is important and the role of the exhale vs. inhaleDr. Wong follow up talk on breathing and the correlation between breathing and low back painApplied neuroscience: the making of a corporate athleteDr. Gibson talked about NFL concussionsDr. Banks looked at sleep and moodDr. Jose Antonio led an afternoon of talks on sports supplementsMind and body approach to exerciseLinksSociety of NeuroSportsBook: The Molecule of More: How a Single Chemical in Your Brain Drives Love, Sex, and Creativity - And Will Determine the Fate of the Human RaceCarrick Human Performance Program  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.

Definition of exercise vs. recreationFIght human tendency to not want to do things you suck atThe benefits of recreation for the brain and bodyVisual feedback for learningHealthy aging requires using the brainMaking errors drives neuroplasticityMake the process funThe 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.

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