Flex Diet Podcast

• Kristina and I chat kiteboarding
• Learning when to bail
• Training to know your limits
• Learning how to get through high-stress situations
• Kristina's experience in the Navy
• Resiliency-based mindset
• Transitioning to purpose-driven stress
• Strategies for bringing the body into a parasympathetic. state
• Kristina's experience with RPR in Costa Rica
• Dealing with chronic pain
• Find Kristina  on Instagram: @kristinahoyercollective
• Or online: Kristina Hoyer Collective

This 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.

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• Why I designed the Flex Diet Cert
• How to increase your ability to burn fat as fuel
• Who shouldn't use this intervention?
• How the Cert covers action items related to the intervention

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 open for enrollment June 6 - June 13, 2022. If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.

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• Dr. Baar's background
• Testosterone research on muscle building
  • muscle quality
  • men vs. women
• Sex differences in effects of cortisol
• Are there strategies around cortisol for building muscle faster?
• Nutrition strategies?
• Would Dr. Baar suggest doing less frequent but more intense bouts of exercise?
• How Dr. Baar got interested in collagen research
• Discussion of upcoming collagen study
• Collagen synthesis
• Soft tissue injury prevention
• Find Dr. Baar: https://health.ucdavis.edu/physiology/faculty/baar.html

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 open for enrollment June 6 - June 13, 2022. If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.

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 

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• Overview of the 8 interventions discussed in the Flex Diet Certification
• Expert interviews
• Action items
• Ranking system
• What is my #1 tip for better performance and body composition?

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 open for enrollment June 6 - June 13, 2022. If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.

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

• Question 1: Why are carbohydrates more oxygen-efficient than fats?
  • Crossover effect
  • low-intensity vs. high intensity
• Question 2: Explain the Krebs cycle—especially with the metabolism of fat
  • aerobic vs. anaerobic
• Question 3: What is Dr. Mike’s perspective on where the aerobic zone resides?
  • lactate threshold
  • classic aerobic zone
  • my method for capping intensity
• Question 4: The brain prefers ketones over glucose?
  • questions to ask yourself
• Question 5: Does Dr. Mike dive into “gamma-aminobutyric acid”…or GABA?

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 open for enrollment June 6 - June 13, 2022. If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.

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

• Overview of the REC Conference (Speakers are named in the audio)
• Long-term effects of strength training: research and findings
• Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery by Christine Aschwanden
  • Recovery as a business
  • Does more recovery work = the ability to train more?
  • Top recovery methods
• How to use social media
• Your brand as a business
• Time-efficient strategies for training
• Multi-joint vs. single-joint exercises of hypertrophy
• The minimum effective dose for increases in strength
• Protein around a workout and how beneficial is supplementing protein
• Training to failure and hypertrophy gains
• Hormone hypothesis
• The role of effort with supervision in resistance training: failure vs. non-failure
• Review on variations of exercise
• Mentioned article: Does Lifting Boost Testosterone – at T-Nation

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 will open again in June 2022.

Speaker Information

Dr James Fisher

Dr Brad Broenfeld (Schoenfeld)

Dr Stu Phillips

Dr James Steele

Andrew Coates

Kristin Rowell 

Luke Carlson

Discover Strength 

Dr Pak

Christie Aschwanden

Selected References

Androulakis-Korakakis, P., Michalopoulos, N., Fisher, J. P., Keogh, J., Loenneke, J. P., Helms, E., . . . Steele, J. (2021). The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters. Front Sports Act Living, 3, 713655. doi:10.3389/fspor.2021.713655

Angleri, V., Damas, F., Phillips, S. M., Selistre-de-Araujo, H. S., Cornachione, A. S., Stotzer, U. S., . . . Libardi, C. A. (2022). Resistance training variable manipulations are less relevant than intrinsic biology in affecting muscle fiber hypertrophy. Scand J Med Sci Sports, 32(5), 821-832. doi:10.1111/sms.14134

Barbalho, M., Coswig, V. S., Steele, J., Fisher, J. P., Giessing, J., & Gentil, P. (2020). Evidence of a Ceiling Effect for Training Volume in Muscle Hypertrophy and Strength in Trained Men - Less is More? Int J Sports Physiol Perform, 15(2), 268-277. doi:10.1123/ijspp.2018-0914

Behm, D. G., Alizadeh, S., Hadjizedah Anvar, S., Hanlon, C., Ramsay, E., Mahmoud, M. M. I., . . . Steele, J. (2021). Non-local Muscle Fatigue Effects on Muscle Strength, Power, and Endurance in Healthy Individuals: A Systematic Review with Meta-analysis. Sports Med, 51(9), 1893-1907. doi:10.1007/s40279-021-01456-3

Burd, N. A., Mitchell, C. J., Churchward-Venne, T. A., & Phillips, S. M. (2012). Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise. Appl Physiol Nutr Metab, 37(3), 551-554. doi:10.1139/h2012-022

Burd, N. A., Moore, D. R., Mitchell, C. J., & Phillips, S. M. (2013). Big claims for big weights but with little evidence. Eur J Appl Physiol, 113(1), 267-268. doi:10.1007/s00421-012-2527-1

Burd, N. A., West, D. W., Staples, A. W., Atherton, P. J., Baker, J. M., Moore, D. R., . . . Phillips, S. M. (2010). Low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load low volume resistance exercise in young men. PLoS One, 5(8), e12033. doi:10.1371/journal.pone.0012033

Carlson, L., Gschneidner, D., Steele, J., & Fisher, J. P. (2022). Short-term supervised virtual training maintains intensity of effort and represents an efficacious alternative to traditional studio-based, supervised strength training. Physiol Behav, 249, 113748. doi:10.1016/j.physbeh.2022.113748

Farrow, J., Steele, J., Behm, D. G., Skivington, M., & Fisher, J. P. (2021). Lighter-Load Exercise Produces Greater Acute- and Prolonged-Fatigue in Exercised and Non-Exercised Limbs. Res Q Exerc Sport, 92(3), 369-379. doi:10.1080/02701367.2020.1734521

Gomes, G. K., Franco, C. M., Nunes, P. R. P., & Orsatti, F. L. (2019). High-Frequency Resistance Training Is Not More Effective Than Low-Frequency Resistance Training in Increasing Muscle Mass and Strength in Well-Trained Men. J Strength Cond Res, 33 Suppl 1, S130-S139. doi:10.1519/JSC.0000000000002559

Grgic, J., Lazinica, B., Mikulic, P., Krieger, J. W., & Schoenfeld, B. J. (2017). The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review. Eur J Sport Sci, 17(8), 983-993. doi:10.1080/17461391.2017.1340524

Grgic, J., Schoenfeld, B. J., Davies, T. B., Lazinica, B., Krieger, J. W., & Pedisic, Z. (2018). Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis. Sports Med, 48(5), 1207-1220. doi:10.1007/s40279-018-0872-x

Henselmans, M., & Schoenfeld, B. J. (2014). The effect of inter-set rest intervals on resistance exercise-induced muscle hypertrophy. Sports Med, 44(12), 1635-1643. doi:10.1007/s40279-014-0228-0

Iversen, V. M., Norum, M., Schoenfeld, B. J., & Fimland, M. S. (2021). No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med, 51(10), 2079-2095. doi:10.1007/s40279-021-01490-1

Lim, C., Nunes, E. A., Currier, B. S., McLeod, J. C., Thomas, A. C. Q., & Phillips, S. M. (2022). An Evidence-based Narrative Review of Mechanisms of Resistance Exercise-induced Human Skeletal Muscle Hypertrophy. Med Sci Sports Exerc. doi:10.1249/MSS.0000000000002929

McKendry, J., Stokes, T., McLeod, J. C., & Phillips, S. M. (2021). Resistance Exercise, Aging, Disuse, and Muscle Protein Metabolism. Compr Physiol, 11(3), 2249-2278. doi:10.1002/cphy.c200029

Mitchell, C. J., Churchward-Venne, T. A., West, D. W., Burd, N. A., Breen, L., Baker, S. K., & Phillips, S. M. (2012). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. J Appl Physiol (1985), 113(1), 71-77. doi:10.1152/japplphysiol.00307.2012

Morton, R. W., Oikawa, S. Y., Wavell, C. G., Mazara, N., McGlory, C., Quadrilatero, J., . . . Phillips, S. M. (2016). Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men. J Appl Physiol (1985), 121(1), 129-138. doi:10.1152/japplphysiol.00154.2016

Morton, R. W., Sonne, M. W., Farias Zuniga, A., Mohammad, I. Y. Z., Jones, A., McGlory, C., . . . Phillips, S. M. (2019). Muscle fibre activation is unaffected by load and repetition duration when resistance exercise is performed to task failure. J Physiol, 597(17), 4601-4613. doi:10.1113/JP278056

Nunes, E. A., Colenso-Semple, L., McKellar, S. R., Yau, T., Ali, M. U., Fitzpatrick-Lewis, D., . . . Phillips, S. M. (2022). Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle, 13(2), 795-810. doi:10.1002/jcsm.12922

Nunes, J. P., Schoenfeld, B. J., Nakamura, M., Ribeiro, A. S., Cunha, P. M., & Cyrino, E. S. (2020). Does stretch training induce muscle hypertrophy in humans? A review of the literature. Clin Physiol Funct Imaging, 40(3), 148-156. doi:10.1111/cpf.12622

Phillips, S. M. (2014). A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Med, 44 Suppl 1, S71-77. doi:10.1007/s40279-014-0152-3

Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci, 29 Suppl 1, S29-38. doi:10.1080/02640414.2011.619204

Santos, W., Vieira, C. A., Bottaro, M., Nunes, V. A., Ramirez-Campillo, R., Steele, J., . . . Gentil, P. (2021). Resistance Training Performed to Failure or Not to Failure Results in Similar Total Volume, but With Different Fatigue and Discomfort Levels. J Strength Cond Res, 35(5), 1372-1379. doi:10.1519/JSC.0000000000002915

Saric, J., Lisica, D., Orlic, I., Grgic, J., Krieger, J. W., Vuk, S., & Schoenfeld, B. J. (2019). Resistance Training Frequencies of 3 and 6 Times Per Week Produce Similar Muscular Adaptations in Resistance-Trained Men. J Strength Cond Res, 33 Suppl 1, S122-S129. doi:10.1519/JSC.0000000000002909

Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res, 24(10), 2857-2872. doi:10.1519/JSC.0b013e3181e840f3

Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc, 51(1), 94-103. doi:10.1249/MSS.0000000000001764

Schoenfeld, B. J., Grgic, J., Contreras, B., Delcastillo, K., Alto, A., Haun, C., . . . Vigotsky, A. D. (2019). To Flex or Rest: Does Adding No-Load Isometric Actions to the Inter-Set Rest Period in Resistance Training Enhance Muscular Adaptations? A Randomized-Controlled Trial. Front Physiol, 10, 1571. doi:10.3389/fphys.2019.01571

Schoenfeld, B. J., Grgic, J., & Krieger, J. (2019). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. J Sports Sci, 37(11), 1286-1295. doi:10.1080/02640414.2018.1555906

Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017a). The dose-response relationship between resistance training volume and muscle hypertrophy: are there really still any doubts? J Sports Sci, 35(20), 1985-1987. doi:10.1080/02640414.2016.1243800

Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017b). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci, 35(11), 1073-1082. doi:10.1080/02640414.2016.1210197

Schoenfeld, B. J., Ogborn, D. I., & Krieger, J. W. (2015). Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Sports Med, 45(4), 577-585. doi:10.1007/s40279-015-0304-0

Schoenfeld, B. J., Pope, Z. K., Benik, F. M., Hester, G. M., Sellers, J., Nooner, J. L., . . . Krieger, J. W. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. J Strength Cond Res, 30(7), 1805-1812. doi:10.1519/JSC.0000000000001272

Steele, J., Androulakis-Korakakis, P., Carlson, L., Williams, D., Phillips, S., Smith, D., . . . Fisher, J. P. (2021). The Impact of Coronavirus (COVID-19) Related Public-Health Measures on Training Behaviours of Individuals Previously Participating in Resistance Training: A Cross-Sectional Survey Study. Sports Med, 51(7), 1561-1580. doi:10.1007/s40279-021-01438-5

West, D. W., Burd, N. A., Staples, A. W., & Phillips, S. M. (2010). Human exercise-mediated skeletal muscle hypertrophy is an intrinsic process. Int J Biochem Cell Biol, 42(9), 1371-1375. doi:10.1016/j.biocel.2010.05.012

West, D. W., Burd, N. A., Tang, J. E., Moore, D. R., Staples, A. W., Holwerda, A. M., . . . Phillips, S. M. (2010). Elevations in ostensibly anabolic hormones with resistance exercise enhance neither training-induced muscle hypertrophy nor strength of the elbow flexors. J Appl Physiol (1985), 108(1), 60-67. doi:10.1152/japplphysiol.01147.2009

West, D. W., Cotie, L. M., Mitchell, C. J., Churchward-Venne, T. A., MacDonald, M. J., & Phillips, S. M. (2013). Resistance exercise order does not determine postexercise delivery of testosterone, growth hormone, and IGF-1 to skeletal muscle. Appl Physiol Nutr Metab, 38(2), 220-226. doi:10.1139/apnm-2012-0397

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• Introduction to Angus
• Importance of nature and having fun outdoors
• Disconnecting to tap into creativity
• Sleep/wake times
• 3-question quiz to determine morning lark or night owl
• Wake up time and peak performance
• Brain dump
• Thoughts on Oura data
• Find Angus: sleepprocoach.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 will open again in June 2022.

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

• A plug for recreational activity
• What's your priority?
• What is your mood?
• What do you want to train?
• What type of stress do you need?
• What is a load spike?
• Article: S4 Model for Returning to the Gym

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 will open again in January 2020.

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

• Welcome to Iron Radio
• Post-traumatic growth
• My experience with the SFE 
• How can the experience translate to tough workouts?
• How do you determine the length of time for a project like this?
• Training for mental competence
• What does further growth look like?
• Knowing your limits
• How fast you can recover

Today's episode is sponsored by the Iron Radio Podcast. I am one of three hosts on the podcast recorded each week. The podcast is also brought to you by the Special Forces Experience. Check out their courses and find out more about "The Process." You can also find the Special Forces Experience on Instagram.

Referenced podcast:

Flex Diet Podcast Episode 111: My Plant Medicine Experience w Ayahuasca and Kambo in Costa Rica 

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• Why Dr. Heisz chose to write a book for the general public
• Stigma around mental health
• "Prescribing" exercise for mental health conditions
• Technology for tracking stress
• Stress overload in athletes
• Real threats vs perceived threats
• Exposure therapy
• Pushing beyond your comfort zone
• Violent consistency
• Benefits of exercise to the brain
• ADHD and exercise
• Find Dr. Heiz: research website; jenniferheisz.com, Twitter @jenniferheisz; Instagram @drjenniferheisz
• Move the Body, Heal the Mind: Overcome Anxiety, Depression, and Dementia and Improve Focus, Creativity, and Sleep

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