Today’s episode is a big sweaty middle finger to grind culture. We’re done confusing soreness with progress and gasping for air with being “fit.”

Instead, I’m breaking down what aerobic elasticity actually is, why your system probably is NOT the most flexible as you need it to be, and how to rebuild your endurance from the inside out. This isn’t about surviving HIIT. It’s about becoming so efficient, so durable, that you can outlast the stress, the burnout, and the bullshit.

We get nerdy (heart rate drift test, anyone?), we get ranty (because someone had to say it), and yes, we take a detour into the tragic misuse of a few words again.

So, if you’re tired of pretending exhaustion = results, and you’re ready to build a cardio engine that doesn’t flinch when life gets spicy...this one’s for you. Press play, breathe deep, and let’s get into the science of becoming harder to kill.

Billat, V. L., Slawinski, J., Danel, M., & Koralsztein, J. P. (2001). Effect of free versus constant pace on performance and oxygen kinetics in running. Medicine & Science in Sports & Exercise, 33(12), 2082–2088. 

Borbély, A. A., & Achermann, P. (1999). Sleep homeostasis and models of sleep regulation. Journal of Biological Rhythms, 14(6), 557-568.

Brooks, G. A., Fahey, T. D., & Baldwin, K. M. (2005). Exercise Physiology: Human Bioenergetics and Its Applications (4th ed.). McGraw-Hill.

Coyle, E. F. (1999). Physiological determinants of endurance exercise performance. Journal of Science and Medicine in Sport, 2(3), 181–189.

Burke, L. M., & Cato, L. E. (2015). Caffeine and sports performance. International Journal of Sport Nutrition and Exercise Metabolism, 25(S1), S1–S2.

Fredholm, B. B., Bättig, K., Holmén, J., Nehlig, A., & Zvartau, E. E. (1999). Actions of caffeine in the brain with special reference to factors that contribute to its widespread use. Pharmacological Reviews, 51(1), 83-133.

Goldstein, E. R., Ziegenfuss, T., Kalman, D., Kreider, R., Campbell, B., Wilborn, C., … & Antonio, J. (2010). International Society of Sports Nutrition position stand: caffeine and performance. Journal of the International Society of Sports Nutrition, 7(1), 5. https://doi.org/10.1186/1550-2783-7-5

Grgic, J., Trexler, E. T., Lazinica, B., & Pedisic, Z. (2018). Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis. Journal of the International Society of Sports Nutrition, 15(1), 11. https://doi.org/10.1186/s12970-018-0216-0

James, J. E. (2004). Critical review of dietary caffeine and blood pressure: a relationship that should be taken more seriously. Psychosomatic Medicine, 66(1), 63–71.

Joyner, M. J., & Coyle, E. F. (2008). Endurance exercise performance: the physiology of champions. Journal of Physiology, 586(1), 35–44.

Midgley, A. W., McNaughton, L. R., & Jones, A. M. (2007). Training to enhance the physiological determinants of long-distance running performance. Sports Medicine, 37(10), 857–880. 

Landolt, H. P. (2008). Sleep homeostasis: a role for adenosine in humans? Biochemical Pharmacology, 75(11), 2070-2079. 

Lara, B., Ruiz-Moreno, C., Salinero, J. J., & Del Coso, J. (2019). Time course of tolerance to the performance benefits of caffeine. PLoS One, 14(1), e0210275. https://doi.org/10.1371/journal.pone.0210275

Peeling, P., Binnie, M. J., Goods, P. S., Sim, M., & Burke, L. M. (2018). Evidence-based supplements for the enhancement of athletic performance. International Journal of Sport Nutrition and Exercise Metabolism, 28(2), 178–187. https://doi.org/10.1123/ijsnem.2017-0343

Reichert, C. F., Maire, M., Schmidt, C., & Cajochen, C. (2016). Sleep-wake regulation and its impact on working memory performance: the role of adenosine. Biological Psychology, 114, 49-64.

Spriet, L. L. (2014). Exercise and sport performance with low doses of caffeine. Sports Medicine, 44(S2), 175–184. https://doi.org/10.1007/s40279-014-0257-8

Wickham, K. A., & Spriet, L. L. (2018). Administration of caffeine in alternate forms. Sports Medicine, 48(S1), 79–91. https://doi.org/10.1007/s40279-017-0848-2

In this episode, I discuss the various fat classifications of dairy products—fat-free, non-fat, low-fat (1%, 2%), whole, and full-fat options. We explore the marketing strategies behind these distinctions and how they influence consumer choices.

We also examine the ongoing debate regarding dairy consumption and its impact on blood cholesterol levels. While dairy products contain saturated fats known to raise LDL (“bad”) cholesterol, recent studies suggest that full-fat dairy may not be as detrimental to heart health as previously thought. Some research even indicates that full-fat dairy could offer certain health benefits without significantly affecting cholesterol levels.

Join me as I unpack these complexities to help you make informed decisions about dairy consumption and its role in your health.

Speaking of unpacking, we also unpack unpacking and other triggers of mine in an editorial aside.

CITATIONS:

Dairy MAX (Dairy Council) – Dairy consumption and CVD risk statistics

U.S. Dairy (DASH diet research) – Whole-fat dairy in heart-healthy diets

“Dietary Cholesterol and Blood Cholesterol: A Review of Current Guidelines and the Evidence Supporting Them.” Journal of Clinical Lipidology, 2017. 

“The Truth About Fat-Free Foods.” Harvard T.H. Chan School of Public Health, 2021.

“Saturated Fat and Cholesterol: The Diet-Heart Myth.” American Heart Association, 2020.

“Low-Fat or Low-Carb Diets? A Look at the Research.” Mayo Clinic, 2019. 

“How Food Labels Deceive You.” National Institute on Aging, 2021.

Harvard Heart Letter – Dairy fat and heart disease evidence  

https://www.health.harvard.edu/heart-health/whats-the-deal-with-dairy-and-heart-health#:~:text=The%20researchers%20found%20moderate,person%27s%20odds%20of%20cardiovascular%20problems

https://www.health.harvard.edu/heart-health/whats-the-deal-with-dairy-and-heart-health#:~:text=What%27s%20the%20reason%20behind%20the,in%20turn%2C%20heart%20disease%20risk

Please note that individual responses to dietary fats can vary. It’s advisable to consult with a healthcare professional for personalized dietary guidance.

The episode sheds light on the hidden ways alcohol affects fitness and athletic performance, challenging common beliefs that occasional drinking has minimal impact. Alcohol not only adds empty calories but also disrupts critical recovery processes like muscle protein synthesis. By affecting hormones and hydration, alcohol can leave individuals feeling fatigued and less effective in their workouts, especially when it comes to results. The discussion briefly explores the misconception of beer and red wine's health benefits, revealing the truth behind often-cited studies. Overall, the episode encourages listeners to consider the broader implications of alcohol when it comes to their health and fitness goals.

CITATIONS:

Butts M, Sundaram VL, Murughiyan U, Borthakur A, Singh S. The Influence of Alcohol Consumption on Intestinal Nutrient Absorption: A Comprehensive Review. Nutrients. 2023 Mar 24;15(7):1571. doi: 10.3390/nu15071571. PMID: 37049411; PMCID: PMC10096942

https://www.drinkaware.co.uk/facts/information-about-alcohol/alcohol-and-the-facts/alcohol-calories-and-maintaining-a-healthy-weight CALCULATOR

Lloyd-Richardson EE, Lucero ML, Dibello JR, Jacobson AE, Wing RR. The relationship between alcohol use, eating habits and weight change in college freshmen. Eat Behav. 2008 Dec;9(4):504-8. doi: 10.1016/j.eatbeh.2008.06.005. Epub 2008 Jun 18. PMID: 18928916; PMCID: PMC2588136.

https://www.mcgill.ca/oss/article/am-i-drunk-hungry-or-both-alcohol-appetite-stimulant

https://www.mountsinai.org/health-library/special-topic/weight-loss-and-alcohol

Müller MJ. Alkohol und Körpergewicht [Alcohol and body weight]. Z Gastroenterol. 1999 Jan;37(1):33-43. German. PMID: 10091283.

Parr EB, Camera DM, Areta JL, Burke LM, Phillips SM, Hawley JA, Coffey VG. Alcohol ingestion impairs maximal post-exercise rates of myofibrillar protein synthesis following a single bout of concurrent training. PLoS One. 2014 Feb 12;9(2):e88384. doi: 10.1371/journal.pone.0088384. PMID: 24533082; PMCID: PMC3922864.

https://studenthealth.ucsd.edu/resources/health-topics/alcohol-drugs/nutrition-endurance.html

Welcome to One Size Doesn't Fit All (OSDFA). Why Everything You've Been Told About Fitness Might Be Wrong-For You.

Description:

What if the fitness and nutrition advice you’ve been following isn’t actually meant for you or your body? Welcome to One Size Doesn’t Fit All—the podcast that calls out bad advice, oversimplified fitness trends, and one-size-fits-all nonsense while bringing you science-backed, practical strategies for real results and better health. We will go into a lot more, but the goal is to make you leave you more enlightened and willing to question a little more.

In this first episode, I am discussing :

✅ A little bit about me and where I sit in the world of fitness, health, running, and strength training in my 40s and beyond.

✅ Why the WHO classifies aging as a disease—and why that matters for your training.

✅ A sneak peek into next week’s episode: How alcohol is secretly sabotaging your workouts and recovery.

🎧 Listen now and subscribe so you don’t miss next week’s episode!

Resources & Links:

📌 Connect with me on Instagram: @jessmillerfit

📌 Have a question for the show? Please drop it here: [email protected]

Call to Action:

🔹 If you enjoyed this episode, leave a review! Your support helps get this podcast into more ears.

🔹 Share this episode with a friend who needs a reality check on fitness.

🔹 Tune in next week as we break down how alcohol affects your workouts, recovery, and long-term performance.