Flex Diet Podcast

• Weight gain during the holidays
  • Is it real?
  • Discussion of the research
• Eat more protein
  • 4x40 or 4x30 approach
• Relax on the big day
  • Hedonic and homeostatic reasons to eat
• Go move
  • Walk or exercise
• Daily body weight measurements
  • Research
• More water and electrolytes
  • Relationship between hunger and thirst
  • Getting salt is mainly done via eating
  • Craving salty foods
  • Research
  • Affiliate link: Drink LMNT | Paleo-Keto Friendly Hydration | Zero Sugar Electrolytes – Drink 

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. If you're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens!

References

Holiday Weight Gain?

Díaz-Zavala, R. G., Castro-Cantú, M. F., Valencia, M. E., Álvarez-Hernández, G., Haby, M. M., & Esparza-Romero, J. (2017). Effect of the Holiday Season on Weight Gain: A Narrative Review. Journal of obesity, 2017, 2085136. https://doi.org/10.1155/2017/2085136

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514330/

Roberts SB, Mayer J. Holiday weight gain: fact or fiction? Nutr Rev. 2000 Dec;58(12):378-9. doi: 10.1111/j.1753-4887.2000.tb01839.x. PMID: 11206847.

https://pubmed.ncbi.nlm.nih.gov/11206847/

Kaviani S, vanDellen M, Cooper JA. Daily Self-Weighing to Prevent Holiday-Associated Weight Gain in Adults. Obesity (Silver Spring). 2019 Jun;27(6):908-916. doi: 10.1002/oby.22454. PMID: 31119881.

https://pubmed.ncbi.nlm.nih.gov/31119881/

Protein Effects

Westerterp-Plantenga MS, Lemmens SG, Westerterp KR. Dietary protein - its role in satiety, energetics, weight loss and health. Br J Nutr. 2012 Aug;108 Suppl 2:S105-12. doi: 10.1017/S0007114512002589. PMID: 23107521.

https://pubmed.ncbi.nlm.nih.gov/23107521/

Cuenca-Sánchez M, Navas-Carrillo D, Orenes-Piñero E. Controversies surrounding high-protein diet intake: satiating effect and kidney and bone health. Adv Nutr. 2015 May 15;6(3):260-6. doi: 10.3945/an.114.007716. PMID: 25979491; PMCID: PMC4424780.

https://pubmed.ncbi.nlm.nih.gov/25979491/

Phillips SM, Chevalier S, Leidy HJ. Protein "requirements" beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016 May;41(5):565-72. doi: 10.1139/apnm-2015-0550. Epub 2016 Feb 9. PMID: 26960445.

https://pubmed.ncbi.nlm.nih.gov/26960445/

Non-exercise activity thermogenesis

Levine JA. Non-exercise activity thermogenesis (NEAT). Best Pract Res Clin Endocrinol Metab. 2002 Dec;16(4):679-702. doi: 10.1053/beem.2002.0227. PMID: 12468415.

https://pubmed.ncbi.nlm.nih.gov/30370831/

Malaeb S, Perez-Leighton CE, Noble EE, Billington C. A "NEAT" Approach to Obesity Prevention in the Modern Work Environment. Workplace Health Saf. 2019 Mar;67(3):102-110. doi: 10.1177/2165079918790980. Epub 2018 Oct 29. PMID: 30370831.

https://pubmed.ncbi.nlm.nih.gov/12468415/

Hunger and Thirst

Augustine V, Lee S, Oka Y. Neural Control and Modulation of Thirst, Sodium Appetite, and Hunger. Cell. 2020 Jan 9;180(1):25-32. doi: 10.1016/j.cell.2019.11.040. PMID: 31923398; PMCID: PMC7406138.

https://pubmed.ncbi.nlm.nih.gov/31923398/

Bray N. A taste for hunger and thirst. Nat Rev Neurosci. 2020 Nov;21(11):592-593. doi: 10.1038/s41583-020-00380-1. PMID: 32913320.

https://pubmed.ncbi.nlm.nih.gov/32913320/

Mattes RD. Hunger and thirst: issues in measurement and prediction of eating and drinking. Physiol Behav. 2010 Apr 26;100(1):22-32. doi: 10.1016/j.physbeh.2009.12.026. Epub 2010 Jan 11. PMID: 20060847; PMCID: PMC2849909.

https://pubmed.ncbi.nlm.nih.gov/20060847/

McKiernan F, Houchins JA, Mattes RD. Relationships between human thirst, hunger, drinking, and feeding. Physiol Behav. 2008 Aug 6;94(5):700-8. doi: 10.1016/j.physbeh.2008.04.007. Epub 2008 Apr 13. PMID: 18499200; PMCID: PMC2467458.

https://pubmed.ncbi.nlm.nih.gov/18499200/

McKiernan F, Hollis JH, McCabe GP, Mattes RD. Thirst-drinking, hunger-eating; tight coupling? J Am Diet Assoc. 2009 Mar;109(3):486-90. doi: 10.1016/j.jada.2008.11.027. PMID: 19248867; PMCID: PMC2671201.

https://pubmed.ncbi.nlm.nih.gov/19248867/

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• Lactate's  potential  benefits
• Lactate as a fuel source
• Why lactate gets a bad rap
• Review of a new study published in Current Research Physiology, September 2021: The Effect of Lactate Administration on Mouse Skeletal Muscle Under Caloric Restriction
  • Methodology
  • Testing
  • Results
• My thoughts on the  study
• Where more data is needed

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. Sign up for the waitlist, and you'll be notified as soon as the course opens.

Selected References

Morris, D. (2012). Effects of oral lactate consumption on metabolism and exercise performance. Curr Sports Med Rep, 11(4), 185-188. doi:10.1249/JSR.0b013e31825da992. https://pubmed.ncbi.nlm.nih.gov/22777328/

Morris, D. M., Shafer, R. S., Fairbrother, K. R., & Woodall, M. W. (2011). Effects of lactate consumption on blood bicarbonate levels and performance during high-intensity exercise. Int J Sport Nutr Exerc Metab, 21(4), 311-317. doi:10.1123/ijsnem.21.4.311. https://pubmed.ncbi.nlm.nih.gov/21813914/

Nalbandian, M., & Takeda, M. (2016). Lactate as a Signaling Molecule That Regulates Exercise-Induced Adaptations. Biology (Basel), 5(4). doi:10.3390/biology5040038. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5192418/

Northgraves, M. J., Peart, D. J., Jordan, C. A., & Vince, R. V. (2014). Effect of lactate supplementation and sodium bicarbonate on 40-km cycling time trial performance. J Strength Cond Res, 28(1), 273-280. doi:10.1519/JSC.0b013e3182986a4c. https://pubmed.ncbi.nlm.nih.gov/23660571/

Oliveira, L. F., de Salles Painelli, V., Nemezio, K., Gonçalves, L. S., Yamaguchi, G., Saunders, B., . . . Artioli, G. G. (2017). Chronic lactate supplementation does not improve blood buffering capacity and repeated high-intensity exercise. Scand J Med Sci Sports, 27(11), 1231-1239. doi:10.1111/sms.12792. https://pubmed.ncbi.nlm.nih.gov/27882611/

Painelli Vde, S., da Silva, R. P., de Oliveira, O. M., Jr., de Oliveira, L. F., Benatti, F. B., Rabelo, T., . . . Artioli, G. G. (2014). The effects of two different doses of calcium lactate on blood pH, bicarbonate, and repeated high-intensity exercise performance. Int J Sport Nutr Exerc Metab, 24(3), 286-295. doi:10.1123/ijsnem.2013-0191  https://pubmed.ncbi.nlm.nih.gov/24296517/

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• Water quality and safety
  • bottled
  • filtered
  • adding electrolytes and minerals
  • LMNT  (note, I make a few clams off this link, but I love the product)
• Hormone replacement therapy for men and the use of peptides
  • what to watch out for
  • when it could be useful
  • check out Iron Culture Episode  136: All About Testosterone and TRT
  • find a knowledgeable doctor  who works with peptides
  • quality is widely variable
• How to improve HRV
  • why measure
  • the importance of quality sleep
  • aerobic base: measurement and training
  • total calories
  • breathing mechanics
  • scars and tattoos
  • How I measure: myithlete.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. If you're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens!

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

• Shiloah's background and interests
• Her work with the military, including Traumatic Brain Injury (TBI) and concussion research
• Thoughts on protective effects of ketones and other supplements on brain injury
• Potential benefits of psychedelics and talk therapy on the brain
• Collagen is the most abundant protein in our body
• Results of study on collagen dosing (placebo, 10g and 20g per day) over 6 and 9 months in males and females 40-65 who are recreationally active.
• Dosing discussion
• Role of glycine
• Type of collagen used in the study
• Collagen timing and exercise
• Where more research is needed
• The connection between collagen and Vitamin C
• The recommended amount for general health purposes
• What's next for Shiloah

Find Shiloah on Instagram: https://www.instagram.com/shiloahkviatkovsky/ .  

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. If you're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens!

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

• Training the general population to elite athletes
• Elite athletes and lack of nutrition knowledge
• How the course scales

The Flex Diet Cert closes for the year today at midnight (October 25th, 2021). Go to flexdiet.com for the information you need to enroll. We have CEU approval for the following organizations: ACE, NSCA, and NASM. The course is 100 percent online and entirely self-paced and includes more than 20 hours of material. You'll get a complete system of how to use nutrition and recovery to enhance body composition and performance without destroying your health.

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

• Breaking down the specifics of the course
• What you'll take away at the end
• Using physiology and psychology to develop coaching leverage
• You can get CEUs approved from ACE, NSCA, and NASM
• Self-paced and entirely online
• Access to me by email 24/7
• Expert interviews not published anywhere else

Go to flexdiet.com for all the information you need to enroll. If you're listening after October 25, 2021, get on the waitlist to be notified when it opens early in 2022.

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• Intro to Kyle Dobbs and Compound Performance
• Programming for strength and aerobics
• Using intensity and duration to drive output through the week
• Dr. Mike's weekly breakdown
• Squatting mechanics and recovery
• Tweak programming to your goals and ignore what other people say
• Think about training that transfers to other goals in life like recreational sports or activities
• Looking at task demands and your abilities in relation to exercise selection

Find Kyle on IG: @compound_performance or www.compoundperformance.com.

This podcast is brought to you by the Flex Diet Certification. It's opening again for the last time this year on Monday, October 18th until October 25th, 2021. For more information or to enroll, go to flexdiet.com. Look for a fast-action bonus if you register within the first few days. If you missed the window, sign up for the waitlist to be notified when it opens in 2022.

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• Creatine  and why it's useful
  • Form
  • Dose
  • Delayed response until fully saturated
  • Responders and non-responders
• Caffeine
  • International society of sports nutrition position  stand: caffeine and exercise performance
  • Dose and when to consume it
  • Timing and form
  • Variability in caffeine amounts in coffee

Today's podcast is brought to you by miketnelson.com. I recently released more than 140 video micro-lectures. They are anywhere from a couple of minutes to twenty minutes for the longest, and they are available to you at whatever cost you want to pay.  Go to https://miketnelson.com/microlectures/. I add more lectures each month!

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• Far off gaze parasympathetic
• Close up gaze sympathetic
• Parasympathetic for rest and recovery
• Sympathetic for  performance
• Breathing techniques to regulate heart rate
• Protocol in Phys Flex Cert
• Overview of Phys Flex Cert course

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. The deadline to enroll is midnight PST Sept 20, 2021. If you're outside the window, sign up for the waitlist, and you'll be notified as soon as the course opens.

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

• #1  - Lack of context
  • Keto example
  • Constraints
• #2 No details provided or peer-reviewed research as a reference
  • Research and me-search
  • Open discussion
  • No simple answers
• #3 No details on what to do or hyper-details with no basis
  • Why are you providing information?
• Why I developed the certification and how I address my pet peeves above
  • How I deal with context and constraints
  • The plethora of research I searched and studied
    • context - people who want to be healthy and improve body comp and performance
    • mainly human research
    • All research information cited
  • Specific details on what to do and how to apply it with caveats based on context
  • Action items with leverage and how to prioritize

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. Sign up for the waitlist, and you'll be notified as soon as the course opens.

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