Flex Diet Podcast

Also, the Flex Diet Cert is closing tonight, Monday Jan 9, 2023 at midnight PST

Go to http://www.flexdiet.com to still enroll if you are listening today; or you can still get on the wait list there on Jan 10 or after. 

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For the Flex Diet Cert, go to 

http://www.flexdiet.com for all the details 

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• [7:49 How Jodie avoided dentures
• [10:57] Zac’s background and how he got into this field
• [19:43] What proper mouth structure should be
• [20:36] The connection between sleep and mouth structure
• [23:41] The connection between ADHD and other behavior issues and airway
• [34:22] What to ask for with a sleep study
• [51;39] Addressing oral posture sooner rather than later
• [55:20] How much can you change
• [1:04:35] Recommendations on what to do and where to go

Find Zac:

• Isleephst.com (hst10 - 10% discount code): get the Watch-PAT 1.
• zaccupples.com

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. The course is currently closed, but you can sign up to be notified when the course opens again.

Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

• [7:25] Dr. Baar's background
• [11:36] Testosterone and performance
• [15:31] Females, stress and muscle mass
• [24:11] Volume for size and strength
• [31:38} Frequency and intensity exercise research
• [37:43] How Dr. Baar got interested in collagen
• [44:45] Downstream effects of collagen
• [48:58] Collagen dosing
• [56:27} Collagen for gen pop gym-goers

Find Dr. Baar:

 https://health.ucdavis.edu/physiology/faculty/baar.html

References:

Baar K. (2014). Using molecular biology to maximize concurrent training. Sports medicine (Auckland, N.Z.), 44 Suppl 2(Suppl 2), S117–S125. https://doi.org/10.1007/s40279-014-0252-0

Baar K. Stress Relaxation and Targeted Nutrition to Treat Patellar Tendinopathy. Int J Sport Nutr Exerc Metab. 2019 Jul 1;29(4):453–457. doi: 10.1123/ijsnem.2018-0231. PMID: 30299199.

Davidyan A, Pathak S, Baar K, Bodine SC. Maintenance of muscle mass in adult male mice is independent of testosterone. PLoS One. 2021 Mar 25;16(3):e0240278. doi: 10.1371/journal.pone.0240278. PMID: 33764986; PMCID: PMC7993603.

Halson, S. L., Shaw, G., Versey, N., Miller, D. J., Sargent, C., Roach, G. D., . . . Baar, K. (2020). Optimisation and Validation of a Nutritional Intervention to Enhance Sleep Quality and Quantity. Nutrients, 12(9). doi:10.3390/nu12092579  

Jerger, S., Centner, C., Lauber, B., Seynnes, O., Sohnius, T., Jendricke, P., . . . König, D. (2022). Effects of specific collagen peptide supplementation combined with resistance training on Achilles tendon properties. Scand J Med Sci Sports. doi:10.1111/sms.14164  

Lis DM, Baar K. Effects of Different Vitamin C-Enriched Collagen Derivatives on Collagen Synthesis. Int J Sport Nutr Exerc Metab. 2019 Sep 1;29(5):526-531. doi: 10.1123/ijsnem.2018-0385. PMID: 30859848.

Lis DM, Jordan M, Lipuma T, Smith T, Schaal K, Baar K. Collagen and Vitamin C Supplementation Increases Lower Limb Rate of Force Development. Int J Sport Nutr Exerc Metab. 2022 Mar 1;32(2):65-73. doi: 10.1123/ijsnem.2020-0313. Epub 2021 Nov 22. PMID: 34808597.

Langer, H. T., West, D., Senden, J., Spuler, S., van Loon, L. J. C., & Baar, K. (2022). Myofibrillar protein synthesis rates are increased in chronically exercised skeletal muscle despite decreased anabolic signaling. Sci Rep, 12(1), 7553. doi:10.1038/s41598-022-11621-x  

Paxton JZ, Grover LM, Baar K. Engineering an in vitro model of a functional ligament from bone to bone. Tissue Eng Part A. 2010 Nov;16(11):3515-25. doi: 10.1089/ten.TEA.2010.0039. Epub 2010 Aug 28. PMID: 20593972.

Pechanec, M. Y., Boyd, T. N., Baar, K., & Mienaltowski, M. J. (2020). Adding exogenous biglycan or decorin improves tendon formation for equine peritenon and tendon proper cells in vitro. BMC Musculoskelet Disord, 21(1), 627. doi:10.1186/s12891-020-03650-2  

Steffen, D., Mienaltowski, M. J., & Baar, K. (2022). Scleraxis and collagen I expression increase following pilot isometric loading experiments in a rodent model of patellar tendinopathy. Matrix Biol, 109, 34-48. doi:10.1016/j.matbio.2022.03.006  

Shaw, G., Lee-Barthel, A., Ross, M. L., Wang, B., & Baar, K. (2017). Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. The American journal of clinical nutrition, 105(1), 136–143. https://doi.org/10.3945/ajcn.116.138594 

Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

Listen in to hear:

• [20:29] Do you conduct weekly check-ins?
• [37:34] Constrained energy hypothesis
• [1:10:04] Learn not to work through pain
• [1:13:14] One-arm dumbbell row from split stance
• [1:16:01] Landmine row on the floor
• [1:17:35] Favorite lifts
• [1:18:33] How do you define cluster training?
• [1:37:20] Where can people find more about you?

Find Bryan:

• Instagram: @bryankrahn
•  website.

About Bryan:

From Bryan's website: I’m a personal trainer, fitness writer, blogger, and online physique coach.

I specialize in helping make ordinary bodies look incredible.

I’m also a “semi-serious physique athlete,” meaning that I enjoy building a lean, muscular, aesthetic body but stop short of competing. I build my body for me — because I love it, it’s healthy, and because I can. It’s an incredible privilege. It also helps make me a better coach.

Flex Diet Podcast Sponsor

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. The course is currently closed, but you can sign up to be notified when the course opens again.

Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

Listen to hear:

• [2:02] About Andrew and the Feldenkrais Method
• [11:15] The value of super low intensity
• [18:42] Tabata study and zone two cardio
• [30:06] What happens when you work the body at a high-level for a long time
• [36:57] Working for efortlessness
• [42:32} The body's desire for efficiency
• [53:23] Outtakes

Connect with Andrew:

• Instagram
• Email: [email protected]

About Andrew

Andrew Heffernan, CSCS is a Los-Angeles based fitness trainer, author, and athlete. Since 2003, he has trained everyone from actors and high-level athletes to business professionals and Hollywood luminaries. His balanced approach prioritizes helping people feel their best as they pursue higher levels of strength, performance, and body composition. 

In 2013, Andrew certified in The Feldenkrais Method, a powerful tool for improving recovery, relieving stress and pain, and improving performance. He has written or co-authored five books on fitness, including THE EXERCISE CURE, 7-MINUTE WORKOUTS, and FAT LOSS OVER 40 (forthcoming), as well as hundreds of articles on fitness for outlets like MEN’S HEALTH, EXPERIENCE LIFE, ONNIT.COM, and OPENFIT.COM, three of which have won major awards. 

A lifelong athlete, Andrew has competed as a triathlete and obstacle course racer, and recently was a top-five finisher in his age bracket at the 2022 DEKA World Championships. 
 

Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

Listen in to hear:

• [6:21] Dr Wood's carnivore diet experiment
• [9:38] The commonly accepted theory of glucose and insulin
• [12:02] Insulin and the liver
• [15:28] Blood sugar
• [18:43] Healthy fat tissue as a metabolic buffer
• [20:56] Fasted cardio, carbs, and the insulin switch
• [29:01} Helpful blood tests

Find Dr. Wood

• Instagram
• Website

About Dr. Wood

Dr. Tommy Wood is a UK-trained MD with a PhD in physiology and neuroscience. He received an undergraduate degree in biochemistry from the University of Cambridge before attending medical school at the University of Oxford. 

After working as a junior doctor in central London, he moved to Norway for his PhD work and then to the University of Washington as a postdoc, where he’s now an Assistant Professor of Pediatrics. 

Tommy’s work and research interests include the physiological and metabolic responses to brain injury and how that impacts brain health across the lifespan, as well as developing easily-accessible methods with which to track health, performance, and longevity in both elite athletes and the general population. 

Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

Listen in to hear:

• [2:20] Why grip training is important
• [7:41] Defining your goals and writing them down
• [10:18] Determining the roadmap
• [12:11] What happens when training to failure
• [16:06] Adam defines a key marker for performance

Find Adam

• Instagram
• www.gonzogripstrength.com

Flex Diet Podcast Sponsor

This podcast is brought to you by the new product Adam and I developed for grip strength. Go to www.gonzogripstrength.com to find out more.

Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

Listen in to hear:

• [1:50] Adam discusses why trainers need to go through fat loss to better serve their clients
• [7:32] Why losing weight doesn't solve all your problems
• [10:12} What is a healthy amount of body fat?
• [16:33] What comes after you hit your goal?
• [23:29] The art of goal setting
• [28:25} Violent consistency

Find Adam

• Instagram
• Bettergripstrength.com

Flex Diet Podcast Sponsor

This conversation is brought to you by my Daily Fitness Insider newsletter. Sign up at www.miketnelson.com for daily insights on health, nutrition, training, and much more. For more on my new grip product with Adam Glass, go to www.bettergripstrength.com to find out more.

Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

Listen in to hear:

• [5:15] Narrowing down your priorities
• [9:30] How Adam warms up
• [14:55] Why knowing exactly what you want leads to better training
• [18:56] Adam's experience with arm wrestling
• [25:23] Mike and Adam's experience at a grip competition in Finland
• [34:32] Why training wrist and hand strength makes everything stronger
• [40:12] Why spring grippers won't strengthen your grip
• [52:25] Tactics for training grip
• [56:21] Adam and Mike discuss their new product

Find Adam

• Instagram
• Bettergripstrength.com

Flex Diet Podcast Sponsor

This podcast is brought to you by the new product Adam and I developed for grip strength. Go to www.bettergripstrength.com to find out more.

Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter