Flex Diet Podcast

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 [email protected] 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.

Dr. Potter's background and current roleSleep's effects on the brainREM sleep for motor learningLucid dreamingPTSD, trauma, TBI, and sleepCreatine supplementation, sleep, and healthOther supplement science and recommendationsBe careful when choosing your supplementsWhere to find Dr. Greg Potter:Resilient Nutrition Co-founder and Chief Science Officer, Resilient NutritionInstagram | Twitter | LinkedinGreg Potter PhDThe 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.

Deb, Jean, and Dr. Mike talk about the state of the industry in light of the pandemicThe high flux modelLearning how to get out of the low-calorie mindsetThe importance of steps and energy expenditurePeople react to food differentlyStudy in AmishThe role of recreation apart from trainingManaging prioritiesThe power of knowing your motivatorThere's no getting around hard workFind Dean on IG: geudo.power or The Pump Podcast on YoutubeFind Jeb on foodonthemind.comThe 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.

Discussion of the Ph.D. processResearch limitations and strugglesReflexive Performance Reset (RPR)The imperfect role of science in answering questionsSport and exercise psychology (Dr. Feit’s dissertation)The role of the coach in directing their client's mindsetOne surprise from Dr. Feit’s researchFind Dr. Feit on Facebook: Adam Feit, IG: @aefeit, Twitter: a_feit, and email: [email protected] 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.

Managing training through COVID restrictionsEncouraging client independenceThe role the personal trainer can playFitness culture and the hardcore or die aspectTradeoffs in fitnessTips for changing up training to correct for bad formUsing video for analysisFind Lee on FB, IG, and Twitter @coachleeboyce or leeboyce.com.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.

How not to gain weight between November and January.Two letters: H and H - hedonic and homeostaticAwarenessCombine the best of hedonic and homeostatic

Beginnings of metabolic flexibility researchWhere the idea of physiologic flexibility came fromCan we transfer the idea of metabolic flexibility to our physiology?Apply stress to the system, does the system get better?What systems in the body have to be regulated or you'll be in a world of hurt?Body temperaturepHBlood glucoseOxygen and CO2How improvements in each contributes to being a more robust humanGo to flexdiet.com to get on the newsletter. If you're listening after Nov. 16, 2020, you can join the waitlist.

How Jodie avoided denturesZac’s background and how he got into this fieldWhat proper mouth structure should beThe connection between sleep and mouth structureThe connection between ADHD and other behavior issues and airwayWhat to ask for with a sleep studyAt home sleep apnea testing: Watch-PATAddressing oral posture sooner rather than laterHow much can you changeIt takes a team to be fully optimizedRecommendations on what to do and where to goIsleephst.com (hst10 - 10% discount code): get the Watch-PAT 1.zaccupples.comThis podcast is brought to you by The Flex Diet Cert. Get ono the daily newsletter to also secure your post for the next round at flexdiet.com.

Introduction to Dr. FriesenHow he uses neurofeedback to help people learn to regulate their brains (examples with ADHD and anxiety)How personality traits matter for arousal, motivation and performance5 personality dimensionsThe importance fo physiological, psychological and neurological flexibilityTraining to enhance your capacity to be a more robust humanHow we are losing heartinessDr. Friesen’s top three recommendationsPain vs. sufferingHow action creates changeCheck out Dr. Friesen’s book, “Achieve: Find out who you are, what you really want and how to make it happen”friesenperformance.comniagraneuropsychology.comFacebook: @FriesenPerformanceThis podcast is brought to you by The Flex Diet Cert. Get ono the daily newsletter to also secure your post for the next round at flexdiet.com.

How the deal with Walmart startedAnders’ John Cena connection and experience with Fit OpsHow they spent all of Quarantine coming up with a training program for the masses and learning the Walmart systemThey hit the shelves in 12 Walmart stores Nov. 6 - right next to the supplements.Six weeks of programming for less than $10.Ability to adapt the e-bookHopes for the programsProviding solid info for those who otherwise wouldn’t know where to goWill be on walmart.com

Fasted cardioLow insulinLow effortIncrease blood flow for recoveryEye movementOptic FlowSunlightThis podcast is brought to you by The Flex Diet Cert. Get on the daily newsletter to also secure your spot for the next round at www.flexdiet.com

What does the end-user (fitness consumer) need to know to make an informed decision about where to work out.Tapout fitness venture Mario is working onThe science behind marketing claims for places like CrossFit, Orange Theory, and othersHow these cultures enforce fatigue-based workDiscussion of other chains 9 Round, F45Exercises for the sake of noveltyThere’s no magic workout programLearn to ask for the rationale behind what your exercise program is asking of youWhere you can find Mario: @Mariomavrides on Instagram or Tapoutfitness.comThis podcast is brought to you by The Flex Diet Cert. Get on the daily newsletter to also secure your spot for the next round at www.flexdiet.com

Being “happy” with current performance while also being realistic as to how that compares on a national or world scaleComparison to others’ highlight reels de-incentivizes your brain toward getting betterLook up standards for your particular lift to get an idea of the direction you need to goWork on holding the paradox of “This is where I’m at now” and “Can I do better than before"This podcast is brought to you by The Flex Diet Cert. Get on the daily newsletter to also secure your spot for the next round at www.flexdiet.com

in this podcastMy top 3 principles for programmingA couple of fun training storiesHow to implement these principles into your program ASAPThis podcast is brought to you by The Flex Diet Cert. Get on the daily newsletter to also secure your spot for the next round at www.flexdiet.com

Episode Notes:Eric’s background and how he got into protein metabolismWhat are main things you look at from a mechanistic standpoint and why should we careBackground on nitrogen balance - pros and consEssential vs. nonessential amino acidsAcute vs. chronic studiesThe importance of resistance training and nutrition, especially as we ageAnabolic resistanceDeuterated water tracer techniqueOptimal protein amount at one timeProtein and fastingAutophagyProtein recommendation for older adultsEnhanced MPS through continual movement during the dayhttps://www.unlockedfitnessandnutrition.com"I realized that I misspoke on the podcast when talking about the deuterated water tracer technique. There is one point where I said "it has an extra hydrogen". It doesn't, the hydrogens already on the water are isotopes. Everything I say after that is correct about the hydrogen of D2O being the tracer which finds its way onto amino acids through metabolic processes." - Eric If you like what you just heard, sign up for my email newsletter to make sure you see all of my health and wellness tips!

Jeb explains his background, including a stint as a celebrity hairstylistDean talks about his experience teaching and how that led to coaching and nutritionBalancing nutrition coaching without doing the training componentEncouraging clients to do moreTalking about what works without getting neuroticTransformations and timingDealing with emotions and dataAvoiding codependencyFind Jeb at www.foodonthemind.com where he has a daily blog and podcast. Instagram: @jebstuartjohnstonFind Dean on Instagram: @guedo.powerFlex Diet Certification is open Sept. 15 - Sept. 20Go to www.flexdiet.com to enroll.If you're listening after Sept. 20, 2020, you can sign up to join the waitlist.

The Flex Diet Certification enrollment is open now until midnight (CDT) Sept. 20Go to www.flexdiet.com to enroll or for more informationMy secret goalOutline of the courseSend questions to [email protected] you are listening outside of that time period, you can still get on the waitlist for the next round at www.flexdiet.com

Show Notes:What James’ wife thinks of his experimentsWhat happened when he plugged his nose for 10 days and how the experiment came aboutDisorders correlated with mouth-breathingThings to look out for: how long you can hold your breath after a complete exhale as a marker of health.How this science got lostWhat the perfect breath looks likeCO2 therapyHolotropic Breathing practiceHow the airway can impact facial structure and ADHDKey TakeawaysFind James at mrjamesnestor.com.If you like what you just read, sign up for my email newsletter to make sure you see all of my health and wellness tips!Download the full transcript here.

Dr. Mike’s early medical historyBeer golfSchoolingGraduate workHow Dr. Mike started with metabolic flexibilityWhat people are getting right and wrong with HRV and Metabolic FlexibilityWhat he wishes he had known early onWhat does the next frontier look likeFind Stephen at Ihealthsciences.com or IG @ihealthsciencesGet all the exclusive information and first crack a the next round of the Flex Diet Cert via my daily Insider newsletter at https://www.flexdiet.com/

Breathing from an evolutionary and survival aspectSelf-regulation vs. self-optimization- why you should still work to improve your breathingBreathing’s connection to pH, temperature and metabolic processesThe concept of physiologic flexibilityBreath practice for anti-fragilityPsychologically commit to the skillWorking hard in the right wayBenefits of developing CO2 toleranceBest ways to start a breathing practiceFree series on shiftadapt.com/breathworkIf you like what you just heard, sign up for my email newsletter to make sure you see all of my health and wellness tips!

Jake's experience with patellar tendon pain and how he fixed it with isometricsWhy do some people seem to suffer more tendon injuries as opposed to muscle injuriesThe role of collagen in healingThe importance of consistencyDiscussion of RPRWhat are some different interventionsOverview of isometric exercises to help with patellar tendon painWho Jake likes to followFind Jake at jackedathlete.com or Jake Tuura on Instagram

Bugs change in response to exercise and exercise can change gut bugs.Reduction in microbiota can cause exercise to suffer in mice - discussion of recent studiesHow can humans test themselves based on the mouse studyHow microbes adapt to training stimulusHow long does it take microbiota to change and keep that change from reverting to baselineGut bugs and inulin in type 2 diabetics. Classification of microbesWhere more research is needed in regards to resistance training and HIITTop two things people should be doing and one thing most people are probably not doing that they shouldHow you go about data collection in a labReferenced studies and articles: Impact of Protein Intake in Older Adults with Sarcopenia and Obesity: A Gut Microbiota PerspectiveFitBiomics CEO: ‘First athlete-derived probiotics to hit the market within a year, if not sooner’Food for thought about manipulating gut bacteriaHost genotype and exercise exhibit species-level selection for members of the gut bacterial communities in the mouse digestive systemGut bacteria selectively promoted by dietary fibers alleviate type 2 diabetes

The most commonly asked questions regarding re-openingWho will return and why or why notDisinfection policiesWearing masks during exerciseSpecial hours for high-risk clients

Prevalence of female (and male) athletes who under-eatWhere the notion that females don’t burn calories at the elite level in the same way as males beganPrinciple of low energy availability and relative energy deficiency in sport (REDS)Coaching an athlete to eat moreRed flags to look for as a coach/trainerWhen to refer the client to a specialistStudy Link: https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00353-wDr. Kleiner's Website:https://www.drskleiner.com/

Dom’s 72-hour fast. Measurements he’s using and what markers he’s interested in.Red light and near infrared (photobiomodulation)helping recovery? Subjective research.Evidence from research and personal experience that it does help wound healingBenefits around timing of red light therapyMotivation behind doing a 72-hour fast? Testing metabolic flexibilityWhat does Dr. D'Agostino think is low carbDr. Mike’s Masters research on Zapping MonkeysLactate as a potential supplementThis is where his research on a ketone supplement beganPrevention of TBIWhat else Dr. Dom is working on…

All about blue light and how it can regulate and dis-regulate sleep cycles.How much sunlight is needed? Does the time of day matter?Benefits of UVA and UVB light.Right light panels and photobiomodulation.

Dr. Wood talks about his upcoming experiment with the Carnivore Diet.What is the accepted theory of Insulin and what might be wrong with that.How insulin actually acts in a normally functioning body.How more muscle tissue acts as a bigger buffer.What Dr. Wood thinks about fasting and fasted cardio.Insulin and normal insulin signaling are very useful to the body.Insulin resistance doesn't just happen. The cause is much more interesting and important. The answer isn't always eat less carbs.Tests for insulin resistance.

Load Spike information based on research from Tim GabbettHow to set programming when you've been away for a period of timeKeep quality of work high while avoiding injuryJoin newsletter and check out flex diet certification - www.flexdiet.comStudy reference: https://bjsm.bmj.com/content/50/5/273.full

Challenges getting home from Costa Rica once COVID 19 concerns started shutting down borders and airports.Getting creative with at-home work and program writing.How limitations can spur creativityRemove complexity from programming - keep it simpleWhere periodization makes the most sensePrinciples for programming design

How to use aerobic trainingWhat is aerobic training?How do CO2 levels affect your breathing pattern?Nasal vs mouth breathingMy AM Aerobic experiment during COVID19 lockdownHow to set up your aerobic / cardio trainingAM row, bike, cold, groundhog day trainingTo learn more about a complete system for nutrition and recovery to enhance performance body composition, check out the Flex Diet Cert www.flexdiet.com

What lessons can we learn from Laird Hamilton, Dr. Andy Galpin, Brian MacKenzie, and Kelly Starrett? Listen in as writer and journalist Phil White and I discuss that plus much more! Learn more about Phil at www.philwhitebooks.com

I wanted to drop you a short note about my trip to Australia for a wedding, to hang out and I was also teaching Level 1 and Level 2 of Reflexive Performance Reset. Tune in to hear my thoughts about the trip along with a few fitness tips.

This episode was prerecorded from an airport right out of LAX as Jodie and I were about to hop on a long flight to Brisbane, Australia. The tip for today is the answer to: what do you do with a training session in the gym when you're operating with less sleep than you probably need? Enjoy!

In this interview, I chat with my man James Cerbie about how to get you stronger, more agile, mo' muscle, a bigger aerobic engine and much more... ... all without pain.

MacFarquhar JK, Broussard DL, Melstrom P, Hutchinson R, Wolkin A, Martin C, et al. Acute selenium toxicity associated with a dietary supplement. Archives of internal medicine. 2010;170(3):256-61.

References:Matthews E. Acute Kidney Injury and Iodinated Contrast Media. Radiol Technol. 2018;89(5):467CT-77CT.Leung AM, Braverman LE. Consequences of excess iodine. Nat Rev Endocrinol. 2014;10(3):136-42.Koukkou EG, Roupas ND, Markou KB. Effect of excess iodine intake on thyroid on human health. Minerva Med. 2017;108(2):136-46.Patrick L. Iodine: deficiency and therapeutic considerations. Altern Med Rev. 2008;13(2):116-27.Guastamacchia E, Giagulli VA, Licchelli B, Triggiani V. Selenium and Iodine in Autoimmune Thyroiditis. Endocr Metab Immune Disord Drug Targets. 2015;15(4):288-92.Markou K, Georgopoulos N, Kyriazopoulou V, Vagenakis AG. Iodine-Induced hypothyroidism. Thyroid. 2001;11(5):501-10. Zbigniew S. Role of Iodine in Metabolism. Recent Pat Endocr Metab Immune Drug Discov. 2017;10(2):123-6.

References:Ramanathan G, Olynyk JK, Ferrari P. Diagnosing and preventing iron overload. Hemodial Int. 2017;21 Suppl 1:S58-S67.Datz C, Müller E, Aigner E. Iron overload and non-alcoholic fatty liver disease. Minerva Endocrinol. 2017;42(2):173-83.

References:1. Penniston KL, Tanumihardjo SA. The acute and chronic toxic effects of vitamin A. Am J Clin Nutr. 2006;83(2):191-201.2. Hathcock JN, Hattan DG, Jenkins MY, McDonald JT, Sundaresan PR, Wilkening VL. Evaluation of vitamin A toxicity. The American journal of clinical nutrition. 1990;52(2):183-202.3. Bhattacharya S, Singh A. Phasing out of the Universal Mega Dose of Vitamin-A Prophylaxis to Avoid Toxicity. AIMS public health. 2017;4(1):38-46.4. Blaner WS, Li Y, Brun PJ, Yuen JJ, Lee SA, Clugston RD. Vitamin A Absorption, Storage and Mobilization. Sub-cellular biochemistry. 2016;81:95-125.5. de Oliveira MR. Vitamin A and Retinoids as Mitochondrial Toxicants. Oxid Med Cell Longev. 2015;2015:140267.6. Russell RM. The vitamin A spectrum: from deficiency to toxicity. The American journal of clinical nutrition. 2000;71(4):878-84.7. Senoo H, Imai K, Mezaki Y, Miura M, Morii M, Fujiwara M, et al. Accumulation of vitamin A in the hepatic stellate cell of arctic top predators. Anat Rec (Hoboken). 2012;295(10):1660-8.8. Ball MD, Furr HC, Olson JA. Acyl coenzyme A:retinol acyltransferase activity and the vitamin A content of polar bear (Ursus maritimus) liver. Comp Biochem Physiol B. 1986;84(4):513-7.9. O'Donnell J. Polar hysteria: an expression of hypervitaminosis A. Am J Ther. 2004;11(6):507-16.

This week, we're talking about micronutrients that you may want to re-consider, not necessarily avoid, but to keep an eye on. There are micronutrients that could potentially be toxic. Now I know the word toxic gets thrown around a lot and it gets really messy fast - and that's what we'll review on today's show. Enjoy!

Visit edu.flexdiet.com/enroll for more info.

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