• The importance of having something you can do for exercise at home
• Handling an "off" day
• The more you train, the more variability you can experience from day-to-day
• The importance of showing up

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.

• Dr Doug Bibus introduction and background
• A brief primer of essential fats
• Mortality and fish oil
• Recommended amounts for health benefits
• Sport supplementation
• COVID, clinical trials, inflammation, and fish oil
• DHA and arachidonic acid in membranes and athletes (and sled dogs)
• Cold exposure can help convert more DHA
• Hibernating animals
• Can you get too much EPA and DHA?
• Farm-raised salmon EPA and DHA quite low?
• 2-3g DHA and EPA science-backed recommendation
• Omega 3 blood testing (omega3test.com)
• Find Dr. Bilbus at lipidlab.com and omega3test.com

Go 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 clients
• The rate limiter for nasal breathing during exercise
• Review of the literature (references below)
• Myths related to slow breathing
• Should we nasal breathe 100% of the time
• Where is nasal breathing most useful

References:

Alex Hutchinson, Endure

Veli, N. (1983). Oronasal airway choice during running. Respiration Physiology, 53(1): 129–133. PMID: 6622862

Saibene F, Mognoni P, Lafortuna CL and Mostardi R. (1978). Oronasal breathing during exercise. Pflügers Archives, 378(1): 65-69. https://doi.org/10.1007/BF00581959

LaComb, 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.8

Recinto, 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: PMC5466403

Morton 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 & performance

Alternate Nostril Breathing: The Benefits & How To Do It

Why you should use nasal breathing when you exercise - The Washington Post

ResearchGate

Response of nasal airway and heart rate variability to controlled nasal breathing - PubMed

The impact of deep breathing and alternate nostril breathing on heart rate variability: a human physiology laboratory | Advances in Physiology Education

Dynamic Changes in Heart Rate Variability and Nasal Airflow Resistance during Nasal Allergen Provocation Test

Listen in  as the docs discuss

• Lies, Dam Lies, and Statistics
• How to read a study beyond just the abstract
• Who should even post about science
• The new study on lifers doing a ketogenic diet
• Did 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 more

Check 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=en

Dr Tommy Wood at https://www.instagram.com/drtommywood/

• I cover my basic assumptions regarding who this is for
• Lifting component: what I would do and how often
• Cardio component
• Nutrition
• Fasting
• Hydration
• Supplements
• Sleep
• Other

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.

• Intro to Ashleigh's quarantine life
• How the book, It Takes Guts, went from idea to reality
• Why bother with organ meats
• Nose-to-tail-eating
• Why organ meat fell out of favor
• Health wars and trying to be the voice of reason
• Image issues in fitness
• Competence and confidence
• Dr. Mike's thoughts on certain exercises and hypertrophy
• Vegetables are good
• Tips on eating liver

Find 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 level
• Issues with hypertrophy research
• Targeted programming
• Activation of specific muscles
• Balancing hypertrophy training with moving well as a human
• Internal vs. external cues
• Dynamic stability
• Coaching exercises to a client

Find Kassem Hanson on IG: @N1.education, @N1.training, and coach_kassem

Websites: n1.education and n1.training

The 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 background
• Research on fish oil- where it's been and where it's going
• Omega 3 to Omega 6 ratios
• Omega 3 index: what it is and what it tells you
• The form of supplementation matters
• What to look for on a supplement label
• Can you hyper dose fish oil to catch up on a deficiency?
• Algae-based fish oil
• New study outline and details
• Arachidonic acid
• Brent's recommendations

Find 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 role

Sleep's effects on the brain

REM sleep for motor learning

Lucid dreaming

PTSD, trauma, TBI, and sleep

Creatine supplementation, sleep, and health

Other supplement science and recommendations

Be careful when choosing your supplements

Where to find Dr. Greg Potter:

Resilient Nutrition 

Co-founder and Chief Science Officer, Resilient Nutrition

Instagram | Twitter | Linkedin

Greg Potter PhD

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.