Flex Diet Podcast

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!

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References: McDonald R, Keen CL. Iron, zinc and magnesium nutrition and athletic performance. Sports Med. 1988 Mar;5(3):171-84.https://www.ncbi.nlm.nih.gov/pubmed/3285436Heffernan, S. M., Horner, K., De Vito, G., & Conway, G. E. (2019). The Role of Mineral and Trace Element Supplementation in Exercise and Athletic Performance: A Systematic Review. Nutrients, 11(3), 696. doi:10.3390/nu11030696 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6471179/Micheletti A, Rossi R, Rufini S. Zinc status in athletes: relation to diet and exercise. Sports Med. 2001;31(8):577-82. DOI: 10.2165/00007256-200131080-00002 https://www.ncbi.nlm.nih.gov/pubmed/11475319Heffernan SM, Horner K, De Vito G, Conway GE. The Role of Mineral and Trace Element Supplementation in Exercise and Athletic Performance: A Systematic Review. Nutrients. 2019 Mar 24;11(3). pii: E696. doi: 10.3390/nu11030696. PubMed PMID: 30909645; PubMed Central PMCID: PMC6471179. https://www.ncbi.nlm.nih.gov/pubmed/30909645 Sim M, Garvican-Lewis LA, Cox GR, Govus A, McKay AKA, Stellingwerff T, Peeling P. Iron considerations for the athlete: a narrative review. Eur J Appl Physiol. 2019 Jul;119(7):1463-1478. doi: 10.1007/s00421-019-04157-y. Epub 2019 May 4. Review. PubMed PMID: 31055680. https://www.ncbi.nlm.nih.gov/pubmed/31055680Shoemaker ME, Gillen ZM, Mckay BD, Bohannon NA, Gibson SM, Koehler K, Cramer JT. Sex-specific relationships among iron status biomarkers, athletic performance, maturity, and dietary intakes in pre-adolescent an adolescent athletes. J Int Soc Sports Nutr. 2019 Sep 18;16(1):42. doi: 10.1186/s12970-019-0306-7. PubMed PMID: 31533743; PubMed Central PMCID: PMC6751686. https://www.ncbi.nlm.nih.gov/pubmed/31533743Nabhan D, Bielko S, Sinex JA, Surhoff K, Moreau WJ, Schumacher YO, Bahr R, Chapman RF. Serum ferritin distribution in elite athletes. J Sci Med Sport. 2019 Dec 27. pii: S1440-2440(19)30682-6. doi: 10.1016/j.jsams.2019.12.027. [Epub aheadof print] PubMed PMID: 31901316. https://www.ncbi.nlm.nih.gov/pubmed/31901316

ReferencesThe multiple risk factor intervention trial (MRFIT). A national study of primary prevention of coronary heart disease. (1976) JAMA 235:825-827 Bang HO, Dyerberg J (1975) Fat content of the blood and composition of the diet in a population group in West Greenland. Ugeskr Laeger 137:1641-1646 Barzi F, Woodward M, Marfisi RM et al (2003) Mediterranean diet and all-causes mortality after myocardial infarction: results from the GISSI-Prevenzione trial. Eur J Clin Nutr 57:604-611. doi:10.1038/sj.ejcn.1601575 Bays H (2007) Fish oil composition of Omacor and the GISSI trial. Am J Cardiol 99:1483-1484. doi:10.1016/j.amjcard.2007.01.012Cerra FB, Holman RT, Bankey PE, Mazuski JE, LiCari JJ (1991) Omega 3 polyunsaturated fatty acids as modulators of cellular function in the critically ill. Pharmacotherapy 11:71-76 de Lorgeril M, Salen P (2007) Mediterranean diet and n-3 fatty acids in the prevention and treatment of cardiovascular disease. J Cardiovasc Med (Hagerstown) 8 Suppl 1:S38-41. doi:10.2459/01.JCM.0000289268.90482.7b Dolecek TA, Granditis G (1991) Dietary polyunsaturated fatty acids and mortality in the Multiple Risk Factor Intervention Trial (MRFIT). World Rev Nutr Diet 66:205-216 Dyerberg J, Bang HO, Hjorne N (1975) Fatty acid composition of the plasma lipids in Greenland Eskimos. Am J Clin Nutr 28:958-966 Gorder DD, Dolecek TA, Coleman GG et al (1986) Dietary intake in the Multiple Risk Factor Intervention Trial (MRFIT): nutrient and food group changes over 6 years. J Am Diet Assoc 86:744-751 Holman RT (1998) The slow discovery of the importance of omega 3 essential fatty acids in human health. J Nutr 128:427S-433S Holman RT, Pusch F, Svingen B, Dutton HJ (1991) Unusual isomeric polyunsaturated fatty acids in liver phospholipids of rats fed hydrogenated oil. Proc Natl Acad Sci U S A 88:4830-4834 Holman RT, Johnson SB, Kokmen E (1989) Deficiencies of polyunsaturated fatty acids and replacement by nonessential fatty acids in plasma lipids in multiple sclerosis. Proc Natl Acad Sci U S A 86:4720-4724Holman RT (1986) Control of polyunsaturated acids in tissue lipids. J Am Coll Nutr 5:183-211 Kalmijn S (2000) Fatty acid intake and the risk of dementia and cognitive decline: a review of clinical and epidemiological studies. J Nutr Health Aging 4:202-207 Launer LJ, Kalmijn S (1998) Anti-oxidants and cognitive function: a review of clinical and epidemiologic studies. J Neural Transm Suppl 53:1-8 Leaf A (2008) Historical overview of n-3 fatty acids and coronary heart disease. Am J Clin Nutr 87:1978S-80S Marchioli R, Silletta MG, Levantesi G, Pioggiarella R (2009) Omega-3 fatty acids and heart failure. Curr Atheroscler Rep 11:440-447 Menotti A, Keys A, Aravanis C et al (1989) Seven Countries Study. First 20-year mortality data in 12 cohorts of six countries. Ann Med 21:175-179 Neil HA, Ceglarek U, Thiery J, Paul S, Farmer A, Holman RR (2010) Impact of atorvastatin and omega-3 ethyl esters 90 on plasma plant sterol concentrations and cholesterol synthesis in type 2 diabetes: a randomised placebo controlled factorial trial. Atherosclerosis 213:512-517. doi:10.1016/j.atherosclerosis.2010.09.013 Ong HT, Cheah JS (2008) Statin alternatives or just placebo: an objective review of omega-3, red yeast rice and garlic in cardiovascular therapeutics. Chin Med J (Engl) 121:1588-1594 Phinney SD, Odin RS, Johnson SB, Holman RT (1990) Reduced arachidonate in serum phospholipids and cholesteryl esters associated with vegetarian diets in humans. Am J Clin Nutr 51:385-392 Puddu PE, Menotti A, Tolonen H, Nedeljkovic S, Kafatos AG (2011) Determinants of 40-year all-cause mortality in the European cohorts of the Seven Countries Study. Eur J Epidemiol 26:595-608. doi:10.1007/s10654-011-9600-7; 10.1007/s10654-011-9600-7 Richter WO (2003) Long-chain omega-3 fatty acids from fish reduce sudden cardiac death in patients with coronary heart disease. Eur J Med Res 8:332-336 Rupp H (2009) Omacor (prescription omega-3-acid ethyl esters 90): From severe rhythm disorders to hypertriglyceridemia. Adv Ther 26:675-690. doi:10.1007/s12325-009-0045-2 Streppel MT, Ocke MC, Boshuizen HC, Kok FJ, Kromhout D (2008) Long-term fish consumption and n-3 fatty acid intake in relation to (sudden) coronary heart disease death: the Zutphen study. Eur Heart J 29:2024-2030. doi:10.1093/eurheartj/ehn294 van Gelder BM, Tijhuis M, Kalmijn S, Kromhout D (2007) Fish consumption, n-3 fatty acids, and subsequent 5-y cognitive decline in elderly men: the Zutphen Elderly Study. Am J Clin Nutr 85:1142-1147 Vrablik M, Prusikova M, Snejdrlova M, Zlatohlavek L (2009) Omega-3 fatty acids and cardiovascular disease risk: do we understand the relationship? Physiol Res 58 Suppl 1:S19-26

References:Adriana Sarah Nica, Adela Caramoci, Mirela Vasilescu, Anca Mirela Ionescu, Denis Paduraru, Virgil Mazilu. Magnesium supplementation in top athletes - effects and recommendations. Medicina Sportiva (2015), vol. XI, no 1, 2482-2494 Journal of the Romanian Sports Medicine SocietyAikawa JW. Magnesium: its biological significance. Boca Raton, FL: CRC Press, 1981:21–38.Abbasi B, Kimiagar M, Sadeghnijat K, Shirazi MM, Hedayati M, Rashidkhani B. “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial.” J Res Med Sci. 2012 Dec 17 (12): 1161-9.PubMed PMID: 23853635. Arnaud MJ: Update on the assessment of magnesium status. Br J Nutr 2008;99(suppl 3):S24–S36 Brilla LR, Haley TF. Effect of magnesium supplementation on strength training in humans. J Am Coll Nutr 1992;11:326​​​​​​​Chandrasekaran NC, Weir C, Alfraji S, Grice J, Roberts MS, Barnard RT. Effects of magnesium deficiency--more than skin deep. Exp Biol Med (Maywood). 2014 Oct;239(10):1280-91. doi: 10.1177/1535370214537745. Epub 2014 Jun 13.Ebel H, Gunther T. Magnesium metabolism: a review. J Clin Chem Biochem 1980;18:257–70.Emelyanov A, Fedoseev G, Barnes PJ: Re- duced intracellular magnesium concentra- tions in asthmatic patients. Eur Respir J 1999;13:38–40.Fawcett WJ, Haxby EJ, Male DA: Magnesium: physiology and pharmacology. Br J Anaesth 1999;83:302–320.Institute of Medicine, Food and Nutrition Board. Dietary reference intakes for calcium, phosphorus, magnesium, vitamin D, and fluoride. Washington, DC: National Academy Press, 1997.Guerrero-Romero F, Rodríguez-Morán M. Relationship between serum magnesium levels and C-reactive protein concentration, in non-diabetic, non-hypertensive obese subjects. Int J Obes Relat Metab Disord. 2002;26:469–74.Hosty´nek JJ, Hinz RS, Lorence CR, Price M, Guy RH. Metals and the skin. Crit Rev Toxicol 1993;23:171–235Jahnen-Dechent W, Ketteler M. Magnesium basics. Clin Kidney J 2012;5:i3–i14Kupetsky-Rincon EA1, Uitto J. Magnesium: novel applications in cardiovascular disease--a review of the literature. Ann Nutr Metb. 2012;61(2):102-10.Lansdown AB. Physiological and toxicological changes in the skin resulting from the action and interaction of metal ions. Crit Rev Toxicol1995;25:397–462.Mochizuki M, Akagi K, Inoue K, Shimamura K.[A single dose toxicity study of magnesium sulfate in rats and dogs]. J Toxicol Sci. 1998 May;23 Suppl 1:31-5Navarrete-Cortes A, Ble-Castillo JL, Guerrero-Romero F, Cordova-Uscanga R, Juárez-Rojop IE, Aguilar-Mariscal H, Tovilla-Zarate CA, Lopez-Guevara Mdel R. No effect of magnesium supplementation on metabolic control and insulin sensitivity in type 2 diabetic patients with normomagnesemia. Magnes Res. 2014 Apr-Jun;27(2):48-56. doi: 10.1684/mrh.2014.0361.Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Peney PD. “Insufficient sleep undermines dietary efforts to reduce adiposity.” ANN Intern Med. 2010 Oct 5:153(7):435-41. PubMed PMID: 20921542.Nowacki W, Daveau M, Malpuech-Bruge C. Inflammatory responsefollowing acute magnesium deficiency in the rat. Biochim Biophys Acta 2000;1501:91–8Nielsen FH, Johnson LK, Zeng H. Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep. Magnes Res. 2010 Dec;23(4):158-68. doi: 10.1684/mrh.2010.0220. Epub 2011 Jan 4.Malon A, Brockmann C, Fijalkowska- Morawska J, Rob P, Maj-Zurawska M: Ionized magnesium in erythrocytes – the best magnesium parameter to observe hypo- or hypermagnesemia. Clin Chim Acta 2004; 349:67–73.Martin K, Jackson CF, Levy RG, Cooper PN. Ketogenic diet and other dietary treatments for epilepsy. Cochrane Database Syst Rev. 2016 Feb 9;2:CD001903. doi: 10.1002/14651858.CD001903.pub3.Meolie AL, Rosen C, Kristo D, Kohrman M, Gooneratne N, Aguillard RN, Fayle R, Troell R, Townsend D, Claman D, Hoban T, Mahowald M. Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence; Clinical Practice Review Committee; American Academy of Sleep Medicine.J Clin Sleep Med. 2005 Apr 15;1(2):173-87.Rodríguez-Morán M, Guerrero-Romero F. Serum magnesium and C-reactive protein levels. Arch Dis Child. 2008;93:676–80University of Maryland Medical Center “Magnesium” access May 8. 2016 http://umm.edu/ health/medical/altmed/supplement/magnesiumShils ME. Magnesium. In: Shils ME, Olson JA, Shike M, eds. Modern nutrition in health and disease. 8th ed. Philadelphia: Lea & Febiger, 1993:164–84.Simsek E, Karabay M, Kocabay K: Assess- ment of magnesium status in newly diag- nosed diabetic children: measurement of erythrocyte magnesium level and magne- sium tolerance testing. Turk J Pediatr 2005; 47:132–137.Waring, RH Report on Absorption of magnesium sulfate (Epsom salts) across the skin. School of Biosciences, University of Birmingham. B15 2TT, U.K. [email protected] URL http://www.epsomsaltcouncil.org/wpcontent/uploads/2015/10/report_on_absorption_of_magnesium_sulfate.pdfWinkelma

ReferencesBartoszewska M, Kamboj M, Patel DR (2010) Vitamin D, muscle function, and exercise performance. Pediatr Clin North Am 57:849-861. doi:10.1016/j.pcl.2010.03.008 Brazier M, Grados F, Kamel S et al (2005) Clinical and laboratory safety of one year's use of a combination calcium + vitamin D tablet in ambulatory elderly women with vitamin D insufficiency: results of a multicenter, randomized, double-blind, placebo-controlled study. Clin Ther 27:1885-1893. doi:10.1016/j.clinthera.2005.12.010 Hoang MT, Defina LF, Willis BL, Leonard DS, Weiner MF, Brown ES. (2011) Association between low serum 25-hydroxyvitamin D and depression in a large sample of healthy adults: the Cooper Center longitudinal study. Mayo Clin Proc. 2011 Nov;86(11):1050-5.Hollis BW, Johnson D, Hulsey TC, Ebeling M, Wagner CL (2011) Vitamin D supplementation during pregnancy: double-blind, randomized clinical trial of safety and effectiveness. J Bone Miner Res 26:2341-2357. doi:10.1002/jbmr.463; 10.1002/jbmr.463 Jones G (2008) Pharmacokinetics of vitamin D toxicity. Am J Clin Nutr 88:582S-586S Karaplis AC, Chouha F, Djandji M, Sampalis JS, Hanley DA (2011) Vitamin D status and response to daily 400 IU vitamin D3 and weekly alendronate 70 mg in men and women with osteoporosis. Ann Pharmacother 45:561-568. doi:10.1345/aph.1P439 Kimball SM, Ursell MR, O'Connor P, Vieth R (2007) Safety of vitamin D3 in adults with multiple sclerosis. Am J Clin Nutr 86:645-651 Koutkia P, Chen TC, Holick MF (2001) Vitamin D intoxication associated with an over-the-counter supplement. N Engl J Med 345:66-67. doi:10.1056/NEJM200107053450114 Lips P, Binkley N, Pfeifer M et al (2010) Once-weekly dose of 8400 IU vitamin D(3) compared with placebo: effects on neuromuscular function and tolerability in older adults with vitamin D insufficiency. Am J Clin Nutr 91:985-991. doi:10.3945/ajcn.2009.28113 Maalouf J, Nabulsi M, Vieth R et al (2008) Short- and long-term safety of weekly high-dose vitamin D3 supplementation in school children. J Clin Endocrinol Metab 93:2693-2701. doi:10.1210/jc.2007-2530 Matthews LR, Ahmed Y, Wilson KL, Griggs DD, Danner OK (2012) Worsening severity of vitamin D deficiency is associated with increased length of stay, surgical intensive care unit cost, and mortality rate in surgical intensive care unit patients. Am J Surg . doi:10.1016/j.amjsurg.2011.07.021 Roth DE (2011) Vitamin D supplementation during pregnancy: safety considerations in the design and interpretation of clinical trials. J Perinatol 31:449-459. doi:10.1038/jp.2010.203; 10.1038/jp.2010.203 Vieth R (1999) Vitamin D supplementation, 25-hydroxyvitamin D concentrations, and safety. Am J Clin Nutr 69:842-856 Vieth R (1999) Vitamin D supplementation, 25-hydroxyvitamin D concentrations, and safety. Am J Clin Nutr 69:842-856 Wang Y, DeLuca HF (2011) Is the vitamin d receptor found in muscle? Endocrinology 152:354-363. doi:10.1210/en.2010-1109 Wielders JP, Muskiet FA, van de Wiel A (2010) Shedding new light on vitamin D--reassessment of an essential prohormone. Ned Tijdschr Geneeskd 154:A1810

References :Rucklidge JJ, Kaplan BJ. Broad-spectrum micronutrient formulas for the treatment of psychiatric symptoms: a systematic review. Expert review of neurotherapeutics. 2013;13(1):49-73.Rucklidge J, Johnstone J, Harrison R, Boggis A. Micronutrients reduce stress and anxiety in adults with Attention-Deficit/Hyperactivity Disorder following a 7.1 earthquake. Psychiatry research. 2011;189(2):281-7.Rucklidge JJ, Johnstone J, Kaplan BJ. Nutrient supplementation approaches in the treatment of ADHD. Expert review of neurotherapeutics. 2009;9(4):461-76.Gardner A, Kaplan BJ, Rucklidge JJ, Jonsson BH, Humble MB. The potential of nutritional therapy. Science (New York, NY). 2010;327(5963):268.Rucklidge JJ, Blampied N, Gorman B, Gordon HA, Sole E. Psychological functioning 1 year after a brief intervention using micronutrients to treat stress and anxiety related to the 2011 Christchurch earthquakes: a naturalistic follow-up. Hum Psychopharmacol. 2014;29(3):230-43.Rucklidge JJ, Andridge R, Gorman B, Blampied N, Gordon H, Boggis A. Shaken but unstirred? Effects of micronutrients on stress and trauma after an earthquake: RCT evidence comparing formulas and doses. Hum Psychopharmacol. 2012;27(5):440-54.Rucklidge JJ, Frampton CM, Gorman B, Boggis A. Vitamin-mineral treatment of attention-deficit hyperactivity disorder in adults: double-blind randomised placebo-controlled trial. The British journal of psychiatry : the journal of mental science. 2014;204:306-15.Kathryn A. Darling, Matthew J.F. Eggleston, Hannah Retallick-Brown, and Julia J. Rucklidge. “Mineral-Vitamin Treatment Associated with Remission in Attention-Deficit/Hyperactivity Disorder Symptoms and Related Problems: 1-Year Naturalistic Outcomes of a 10-Week Randomized Placebo-Controlled Trial” Journal of Child and Adolescent Psychopharmacology 25 Jul 2019 doi.org/10.1089/cap.2019.0036Link to even more studies https://www.hardynutritionals.com/studiesDr Traster video https://youtu.be/nYiOG1Re4X4

References:Misunderstood Lactate Dr George Brooks : The Science and Translation of Lactate Shuttle Theory https://www.ncbi.nlm.nih.gov/pubmed/29617642Comprehensive review on lactate metabolism in human health https://www.sciencedirect.com/science/article/abs/pii/S1567724914000816Heart Rate and Lactate During EnduranceTraining Programs in Rowing and its Relation to the Duration of Exercise by Top Elite Rowers http://www.worldrowing.com/uploads/files/3Chapter4.pdfDr Rhonda Patrick and Dr George Brooks discuss lactate https://youtu.be/lThFQM503EUDr Andy Galpin on Lactate https://youtu.be/imEsdKxtVyUCarrick Human Performance Program https://carrickinstitute.com/programs/human-performance-program/Exercise Physiology: Human Bioenergetics and Its Applications 4th Edition https://www.amazon.com/Exercise-Physiology-Human-Bioenergetics-Applications/dp/0072556420Navigating Metabolism 1st Edition https://www.amazon.com/gp/product/1621821293/ref=dbs_a_def_rwt_bibl_vppi_i0

References:Biochemistry, Aerobic Glycolysis https://www.ncbi.nlm.nih.gov/books/NBK470170/In vivo mitochondrial function in aging skeletal muscle: capacity, flux, and patterns of use. https://www.ncbi.nlm.nih.gov/pubmed/27539499Cancer and Exercise: Warburg Hypothesis, Tumour Metabolism and High-Intensity Anaerobic Exercise https://www.ncbi.nlm.nih.gov/pubmed/29910314Sending the Signal: Muscle Glycogen Availability as a Regulator of Training Adaptation https://www.ncbi.nlm.nih.gov/books/NBK543780/

References:Multi-dimensional roles of ketone bodies in fuel metabolism, signaling, and therapeutics https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5313038/Ketone Bodies https://www.sciencedirect.com/science/article/pii/B012227055X006635Respiratory quotients lower than 0.70 in ketogenic diets https://www.researchgate.net/publication/15813523_Respiratory_quotients_lower_than_070_in_ketogenic_dietsDecreased PDH activation and glycogenolysis during exercise following fat adaptation with carbohydrate restoration https://www.ncbi.nlm.nih.gov/pubmed/16188909https://journals.lww.com/nsca-scj/Abstract/2017/02000/A_Case_for_and_Against_Ketogenic_Diets_in_Athletes.7.aspx

References:Volek FASTER tudy https://www.ncbi.nlm.nih.gov/pubmed/26892521Understanding the factors that effect maximal fat oxidation https://www.ncbi.nlm.nih.gov/pubmed/29344008

References:Metabolic Flexibility as an Adaptation to Energy Resources and Requirements in Health and Disease https://www.ncbi.nlm.nih.gov/pubmed/29697773Metabolic Flexibility in Health and Disease https://www.ncbi.nlm.nih.gov/pubmed/28467922Metabolic Flexibility in Cardiac Tissue https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5999753/Loss of Metabolic Flexibility in the Failing Heart https://www.ncbi.nlm.nih.gov/pubmed/29928647

Well, today marks the final episode in our week on this awesome study in Costa Rica. I'll be sharing with you my top finding from the study... and it's a good one. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

Today, we're continuing to discuss the training study that I helped with and was the subject of in Costa Rica. Dr. Ben House, Dr. Tommy Wood, and many other people put their lives on hold for a week to go down to the jungle and lift and sweat in the name of science, which was awesome. Thank you so much to all the participants for doing it. We would not be able to run any type of study without their participation. Today, we're talking about velocity for performance and even hypertrophy. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

References:Does HRV predict acute lifting performance? https://miketnelson.com/hrv-heart-rate-variability-exercise-performance/Endure book https://www.amazon.com/Endure-Curiously-Elastic-Limits-Performance/dp/0062499866/ref=sr_1_1?keywords=Endure&qid=1577129446&s=books&sr=1-1HRV Education Course by Dr Mike T Nelson https://miketnelson.leadpages.co/hrv-solution/

One of the big things that jumped out to me was that almost everyone in the study (again, I'm being vague a little bit on purpose because I haven't seen all the raw data. And, as I said, we're in the process of publishing this. So I can talk more specifically about my own data) But in general, most of the people got better at the accessory lifts during the study. If you remember from the episode yesterday, we did the same study, set up the same lifting routine that took about two hours to complete each day and then repeated that for four days in a row. Now my thought going into this would be that because of fatigue, the performance, especially on the accessory list would have started to go down around day three. And especially on day four. That was kind of my hypothesis going into the study about what we saw was literally the direct opposite of that. Now you're probably wondering like, well what the heck? What is potentially going on with that? Listen in to find out more. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

References:Dr Ben House and Bro Research Center https://broresearch.comDr Tommy Wood - AHS Genetics Talk https://youtu.be/Db-PC_NWLN8Ryan L’Ecuyer https://broresearch.com/staff/

References:Study 1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5366043/Study 2 https://www.ncbi.nlm.nih.gov/pubmed/27116342Study 3 https://www.ncbi.nlm.nih.gov/pubmed/25814634Study 4 https://www.ncbi.nlm.nih.gov/pubmed/27869525

References:Study 1: https://www.ncbi.nlm.nih.gov/pubmed/27459862

References:study 1 https://www.ncbi.nlm.nih.gov/pubmed/25429252study 2 https://www.ncbi.nlm.nih.gov/pubmed/27609363study 3 https://www.ncbi.nlm.nih.gov/pubmed/22248495study 4 https://www.ncbi.nlm.nih.gov/pubmed/23617897

References: Study 1: https://www.ncbi.nlm.nih.gov/pubmed/25763515Study 2: https://www.ncbi.nlm.nih.gov/pubmed/11093921Study 3: https://www.ncbi.nlm.nih.gov/pubmed/10490806

References: https://www.physiology.org/doi/abs/10.1152/jappl.1990.69.5.1849?journalCode=jappl

Once you’ve lost weight, how do you keep it off? How does Metabolic Flexibility fit into energy flux? We cover all of this in today’s episode. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class. References: https://www.ncbi.nlm.nih.gov/pubmed/28467922

If I all of a sudden just take up walking like a madman and walk all day, am I going to cover my exercise requirements? Will I get significantly leaner? The answer is… kind of. We cover the research and findings in today’s episode. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class. References: My video: https://www.showme.com/sh?h=GURSega Study 1 https://www.ncbi.nlm.nih.gov/pubmed/25906426 Study 2 https://www.sciencedirect.com/science/article/pii/S0960982215015778 Study 3 https://www.ncbi.nlm.nih.gov/pubmed/25824106

What is the #1 key to long term weight loss? Our argument is that it’s exercise and even more specifically is looking at the concept of energy flux. Can you pull more energy through the system. And based on the research… is that it’s going to be beneficial. How does this relate to exercise programming and adherence? How can we make it easier for you or the client to win? We cover this in today’s show. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class. References: ref Paris, H.L.; Foright, R.M.; Werth, K.A.; Larson, L.C.; Beals, J.W.; Cox-York, K.; Bell, C.; Melby, C.L. Increasing energy flux to decrease the biological drive toward weight regain after weight loss—A proof-of-concept pilot study. Clin. Nutr. ESPEN 2016, 11, 12–20.

What are one of the misunderstood keys to long term weight loss? If you look at the statistics, most people are good at achieving short term weight loss but they’re horrible at maintaining it. In the fitness world, I see an over focus on calories - and yes while calories do matter - there are different states related to flux and even more different components of that. We’ll cover this in detail on today’s show. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class. References: ref Wang, Z.; Ying, Z.; Bosy-Westphal, A.; Zhang, J.; Heller, M.; Later, W.; Heymsfield, S.B.; Muller, M.J. Evaluation of specific metabolic rates of major organs and tissues: Comparison between men and women. Am. J. Hum. Biol. 2011, 23, 333–338.

This week, we’re talking about a concept called g-flux. The first time I heard about this was from Dr. John Berardi in the early 2000s. G-Flux represents the relationship between the amount of energy you ingest through your diet and the amount of energy you burn through the sum total of your metabolic activity. With G-Flux, physiology can be profoundly changed – regardless of the energy-balance state or that input-output number. We’ll go through all of this on today’s episode. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class. References: https://www.ncbi.nlm.nih.gov/pubmed/13302165 https://www.t-nation.com/diet-fat-loss/g-flux-redux https://www.precisionnutrition.com/all-about-g-flux https://www.ncbi.nlm.nih.gov/pubmed/31640123

Let’s just jump right into the last protein myth of the week. I’m going to cover some very interesting, massive, protein overfeeding studies where they’ve tracked the effects of consuming a high protein diet for body composition. Listen in for all of the details. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

We’re covering another zombie myth of protein that just won’t die today. Now it appears that protein itself is considered a negative thing in some circles. Yikes. I was at the ancestral health society meeting this past August presenting - it was super fun. One of the presenters was doing a talk about how we should be consuming very low amounts of protein which I do not necessarily agree with. A lot of this backlash is theoretical which brings us to today’s myth: Athletes don’t need more than the RDA for Protein. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

One of my favorite shows on TV, other than Seinfeld which most of my students don’t even know existed… which is crazy, was MythBusters. Myth #3 is “as you age, you need less protein. This is false. From studies that we’ve seen, your protein needs actually go up as you age because of anabolic resistance. Listen to this show to learn more and good luck trying to convince mom and dad to change their eating habits. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

Too Much Protein Will Damage Your Kidneys? For the average healthy person listening in, this is not true. You need to understand the difference between “work” and “damage”. It is true that if you have more protein coming in, your kidneys will do more work but that’s not a bad thing. Listen in to learn more about this myth that just won’t die. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

This week I've been talking about that protein or bro-tein, depending upon how you want to pronounce it. What I wanted to do this week is give you a very brief primer on why protein is useful and why people talk about it. In this and the next 4 episodes, we're going to talk about a new protein myth each day. And today, the myth we're going to talk about is you can only use 30 grams of protein per meal. But before that, and we're just going to give you a very short primer on protein. So why do we focus on protein? Listen in and find out.

Wrapping up our week here on exercise and, specifically, exercise adaptations. Hopefully, everyone's not too pissed off about the aerobic thing we did yesterday. But if they are, they will probably not be happy about the one we're doing today then either. But that's okay. So today we're talking about looking at cardiac tissue. Is is there a difference in people who "lift weights" compared to people who are endurance athletes. And why this is interesting is that the literature shows detrimental effects by going too extreme with either of the extremes. Let's examine the research. . . Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

During this episode, I chat about about exercise and mitochondrial madness. So mitochondria appear to be the new sexy topic in exercise physiology. While you'll commonly hear them called the powerhouse of the cell, it's kind of technically true, but they do a lot of other things in addition to creating energy for your cells. And right after discussing the powerhouse question, you usually talk about mitochondria and a development. This poses the physiology/training question, "Well, I don't have to do any aerobic training because I lift weights. Can I just lift weights faster?" IF you want a maximal mitochondrial adaptation, the answer is "No, you can't." Now will you get a higher level of "fitness" by lifting weights faster, doing some type of Metcon or metabolic conditioning? Yeah. Will you be able to do harder and more intense Metcons by doing Metcons? Yes, you will. But let's figure out what happens to the mitochondria . . . Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

On the topic of the effects of exercise, we need to chat about the difference in aerobic exercise versus anaerobic exercise. Now for some of you, those may be a very simple review, but I think these concepts get a little bit mixed up and for good reason. So just like when we're talking about metabolic flexibility where the body is using this mixture of fat and carbohydrates at any one time, we can kind of think of that in terms of aerobic and anaerobic. These things (fuel & exercise) are not so much a hard switches per se, but are more like dimmer switches. We're always turning to a little higher percentage of aerobic capacity or metabolism or returning to a little bit higher portion of anaerobic metabolism. Let's research this further. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

As of this recording, you may hear some different noises in the background. I'm in South Padre Texas doing some kiteboarding. You're probably wondering what kiteboarding has to do with the topic of exercise this week (other than it is a very good exercise). And if you know me, you know I could probably do multiple podcasts and yammer on about why everybody should learn to kiteboard. But the reason for kiteboarding is recreation -- in addition to me getting out to go ride, hang out with friends, be outside. The wonderful wifey took a road trip from Minnesota to Texas. Today's topic is exercise versus recreation. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

Today I have something super cool for you. This is an interview with my good buddy Dr. Andy Galpin from Cal State Fullerton. If you've been listening to some of my stuff for quite a while, or possibly some of Andy's stuff for quite a while, you may notice that this interview was originally aired a couple of years ago on the Eat to Perform podcast. As I was combing through some of the archives here, I found it and I just really loved all the information that Dr. Andy gave. Rerunning it again because I think it is still very valid and fits in with the topic this week as we are discussing more about exercise. So check out the show here. Thank you very much. And if you want more information you can go to www.flexdiet.com

The importance of sleep. Whenever you talk about sleep, especially around a group of lifters, these questions then come up, "Should I be ingesting protein before I go to bed? Does that mess up my metabolism? Does that gonna make me jacked in four weeks? Is this a good thing? Is it a bad thing? Should I get up in the middle of the night and consume protein?" All very good questions. I did a run many, many years ago of where I got up in the middle of the night and consumed some protein. I would put an insulated cup in the bathroom with ice in it and would set my alarm for around three in the morning. I would get up and consume that and then go back to bed cause I wanted to keep the anabolic response going as much as possible again, an n = 1 experiment. But was that necessary? Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

This week, we've been talking a lot about sleep, and today I wanted to discuss with you just a very short thing related to the impact of sleep on metabolism. Now, earlier in the week, we talked about how if your quality of sleep is less, it may impair your body's ability to use fat as a fuel source. And I would say that that may have implications on body composition. And unfortunately, physiology is kind of messy and complex. What is the association of short sleep and different aspects of sleep-related to energy metabolism? Research in this area of sleep shows that as you get less sleep right, your body is going to be under more stress. So what? Let me tell you why that matters. . . Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

AAAAALLL about sleep. Want the # 1 tip for sleep that I found works really well? Now you may be thinking of answers like making your sleep cave, making sure that it's nice than dark, making sure that it's nice and cool or doing different things before bed, having a pre-bed ritual, maybe supplements using melatonin or magnesium or other things to help you relax before bed. Maybe it's some type of super cool bio-hack of sitting in front of your bio modulation photo, blah, blah, blah, red, yellow, purple light, whatever is the latest trend right now. Nope, it's actually not any of those. Listen in to find out. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

Aaaah Sleeep. =) We'll chat about the number one problem that I see when trainers and clients discuss sleep . . . and it's probably not what you think, right? So here's how it typically goes (and I am entirely guilty of doing this in the past and probably still do it time to time.) You have a discussion with the client. Their goal is more performance focus. They want to get a little bit leaner and want to see more fat loss. You start talking to them about some of the lifestyle factors and find out that they only sleep about six hours a night, sometimes even five hours . . . So you begin making recommendations. What happens next? Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

This week we're going to be talking about the effects of sleep. And so sleep is kind of the trendy thing in fitness now. And I would say there are lots of good reasons for that and we're going to explore some different aspects of this. One of the first ones I think is most interesting is related to body composition and especially related to how the body can use fat as a fuel. "What?? My sleep affects my body composition?" you exclaim. Yep. Let's find out why. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

Macros redefined -- The concept of macro nutrient matching or macro matching is a concept that not many people talk about. The silence puzzles me. Be it too much coffee or too much research, it appears to almost make too much sense. It may seem basic but it's not well used. To create a more metabolically flexible person, we must match the macronutrient to the work that is going to be performed. I'll give you some examples cause I know it sounds like way too simplistic. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

In this episode we are talking a little bit about the framework of metabolic flexibility. So as you've heard in the previous episodes here, metabolic flexibility is how well can you use carbohydrates, how well can you use fat and then how well and how fast can you switch back and forth between those two. And the reason why I think this framework is so important and why you hear me yammering on about this all the time, is that there is actual research on this. It's not a made up concept. Let's dive into the research to build that framework. Visit www.flexdiet.com. Finally, understand nutrition on a whole new level. The Flex Diet Certification only opens 4x a year. Get on the waitlist to get notified for the next class.

Today, I wanted to talk to you about the concept of leverage and how we can use this to figure out what interventions may be best for our clients. You've probably heard of the concept of leverage range from physics, and if you have a big enough lever, you can move huge amounts of load with less effort, right? And it's kind of amplifying the work that you're putting in. This concept can also be applied to when you're working with clients as to what kind of intervention should you do on the recovery side for nutrition and different aspects related to that. Learn more on this show.

Today we're talking about what metabolic flexibility and how it relates to flexible dieting. As I mentioned in podcast episode 1, I sort of fell into the concept of metabolic flexibility by getting it assigned as my research project when I went over and switched to do my PhD in exercise physiology at the University of Minnesota. And what I like about the concept of metabolic flexibility is it respects the dynamic nature of physiology. Anatomy and physiology are fascinating, but at rest they're not all that exciting... but exercise physiology... now a lot more things are in motion. Learn more on this 2nd episode of Not Another Fitness Podcast.

Hey, it's Dr. Mike T Nelson here and this is the very first podcast that I've done solo. Obviously, I've been a guest on many other podcasts. You can find me on most weekends on Iron Radio each week... But for this first solo podcast, I wanted to do a bit of an intro for those of you who haven't heard of me before. Enjoy the show!