RISE Optimise

In this episode we sit down with Dr. Charlotte Connell (BSc. Exercise Science Hons., PhD Exercise Sciences, Research Fellow) to discuss caffeine! A lot of Dr Char’s research has focused on caffeine and it’s effects on sporting performance so we cover what caffeine is, its common uses, how much you should take, what form and when, as well as how it works, the possible performance benefits, and other common questions such as “Can you get addicted to caffeine?” So whether you’re a habitual coffee drinker or a regular pre-workout user - this is a great episode to up-skill your knowledge on all things caffeine! You can catch more shows and episodes on health, self-development and lifestyle at www.rise-workout.com or on our YouTube channel RISE: Make Life Work Out Music by: Joakim Karud - Vibe With Me  References 1. Lazarus M, Shen HY, Cherasse Y, Qu WM, Huang ZL, Bass CE, et al. Arousal Effect of Caffeine Depends on Adenosine A2A Receptors in the Shell of the Nucleus Accumbens. J Neurosci [Internet]. 2011 Jul 6 [cited 2022 Feb 9];31(27):10067–75. Available from: https://www.jneurosci.org/content/31/27/100672. Volkow ND, Wang GJ, Logan J, Alexoff D, Fowler JS, Thanos PK, et al. Caffeine increases striatal dopamine D2/D3 receptor availability in the human brain. Transl Psychiatry 2015 54 [Internet]. 2015 Apr 14 [cited 2022 Feb 9];5(4):e549–e549. Available from: https://www.nature.com/articles/tp2015463. Campbell B, Wilborn C, La Bounty P, Taylor L, Nelson MT, Greenwood M, et al. International Society of Sports Nutrition position stand: energy drinks. J Int Soc Sport Nutr 2013 101 [Internet]. 2013 Jan 3 [cited 2022 Feb 9];10(1):1–16. Available from: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-14. Goldstein ER, Ziegenfuss T, Kalman D, Kreider R, Campbell B, Wilborn C, et al. International society of sports nutrition position stand: Caffeine and performance. J Int Soc Sports Nutr [Internet]. 2010 Jan 27 [cited 2022 Feb 9];7(1):1–15. Available from: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-7-55. Guest NS, VanDusseldorp TA, Nelson MT, Grgic J, Schoenfeld BJ, Jenkins NDM, et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sport Nutr 2021 181 [Internet]. 2021 Jan 2 [cited 2022 Feb 9];18(1):1–37. Available from: https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00383-46. Zhang Y, Coca A, Casa DJ, Antonio J, Green JM, Bishop PA. Caffeine and diuresis during rest and exercise: A meta-analysis. J Sci Med Sport [Internet]. 2015 Sep 1 [cited 2022 Feb 8];18(5):569–74. Available from: https://pubmed.ncbi.nlm.nih.gov/25154702/7. Nehlig A. Are we dependent upon coffee and caffeine? A review on human and animal data. Neurosci Biobehav Rev. 1999 Mar 1;23(4):563–76. 8. Nehlig A. Effects of coffee/caffeine on brain health and disease: What should I tell my patients? Pract Neurol [Internet]. 2016 Apr 1 [cited 2022 Feb 9];16(2):89–95. Available from: https://pn.bmj.com/content/16/2/899. McLellan TM, Caldwell JA, Lieberman HR. A review of caffeine’s effects on cognitive, physical and occupational performance. Neurosci Biobehav Rev. 2016 Dec 1;71:294–312.

In this episode we sit down with nutritionist and public health practitioner Amanda Brien to discuss why our New Year’s resolution diets often fail despite our best intentions. So why is that? Where do we go wrong when it comes to dieting? And if we choose not to follow a specific diet, how can we create sustainable positive changes to our eating habits? Well, Amanda answers all these questions and more, enhancing your awareness and understanding around your eating habits, so you can optimise your nutrition! You can catch more shows and episodes on health, self-development and lifestyle at www.rise-workout.com or on our YouTube channel RISE: Make Life Work Out Music by: Joakim Karud - Vibe With Me

In this episode we sit down with physiotherapist and former athlete Emma Komocki to discuss a relatively new term in the athletic world: RED-S or Relative Energy Deficiency in Sports. So what exactly is RED-S? Is it similar to female athlete triad? Does it only apply to elite athletes? And how would I know if I have it? Well, Emma answers all these questions and more to help enhance your awareness and understanding of this condition, so you know exactly what to do if you’re experiencing it, or so you can reduce your chances of experiencing it in the first place! You can catch more shows and episodes on health, self-development and lifestyle at www.rise-workout.com or on our YouTube channel RISE: Make Life Work Out Music by: Joakim Karud - Vibe With Me   Resources:  High Performance Sport New Zealand - Healthy Women in Sport: A Performance Advantage https://hpsnz.org.nz/home/whispa-healthy-women-in-sport-a-performance-advantage/relative-energy-deficiency-in-sport/ I Was the Fastest Girl in America, Until I Joined Nike | NYT Opinion - Interview with Mary Cainhttps://www.youtube.com/watch?v=qBwtCf2X5jw Mountjoy M, et al. (2018). IOC consensus statement on relative energy deficiency in sport (RED-S): 2018 update. Br J Sports Med 2018;52:687-697. doi:10.1136/bjsports-2018-099193 https://bjsm.bmj.com/content/bjsports/52/11/687.full.pdf

In this episode we sit down with Dr. Charlotte Connell (BSc. Exercise Science Hons., PhD Exercise Sciences, Research Fellow) to discuss all things HIIT! What classifies as HIIT training? What are the physiological benefits? Is it really superior to steady state cardio? And what are the ideal parameters to get the most out of it? Dr Char answers all these questions and more so you’re equipped with the knowledge to optimise your training and achieve your fitness goals! You can catch more shows and episodes on health, self-development and lifestyle at www.rise-workout.com or on our YouTube channel RISE: Make Life Work Out Music by: Joakim Karud - Vibe With Me  Sources: https://www.youtube.com/watch?v=68LZreG6API1.  MacInnis MJ, Gibala MJ. Physiological adaptations to interval training and the role of exercise intensity. J Physiol [Internet]. 2017 May 1 [cited 2021 Oct 26];595(9):2915–30. Available from: https://onlinelibrary.wiley.com/doi/full/10.1113/JP2731962.  Calverley TA, Ogoh S, Marley CJ, Steggall M, Marchi N, Brassard P, et al. HIITing the brain with exercise: mechanisms, consequences and practical recommendations. J Physiol [Internet]. 2020 Jul 1 [cited 2021 Oct 26];598(13):2513–30. Available from: https://onlinelibrary.wiley.com/doi/full/10.1113/JP2750213.  Gibala MJ, Little JP, MacDonald MJ, Hawley JA. Physiological adaptations to low-volume, high-intensity interval training in health and disease. J Physiol [Internet]. 2012 Mar 1 [cited 2021 Oct 26];590(5):1077–84. Available from: https://onlinelibrary.wiley.com/doi/full/10.1113/jphysiol.2011.2247254.  Atakan MM, Li Y, Koşar ŞN, Turnagöl HH, Yan X. Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. Int J Environ Res Public Heal 2021, Vol 18, Page 7201 [Internet]. 2021 Jul 5 [cited 2021 Oct 26];18(13):7201. Available from: https://www.mdpi.com/1660-4601/18/13/7201/htm5.  Wen D, Utesch T, Wu J. Effects of different protocols of high intensity interval training for VO 2 max improvements in adults: A meta-analysis of randomised controlled trials. J Sci Med Sport [Internet]. 2019 [cited 2021 Oct 26];22:941–7. Available from: https://doi.org/10.1016/j.jsams.2019.01.013

In this episode we sit down with Dr. Charlotte Connell (BSc. Exercise Science Hons., PhD Exercise Sciences, Research Fellow) to discuss training to the menstrual cycle. Dr Char gives a brief overview of the menstrual cycle then we dive deep into the different hormonal changes seen throughout each phase and how we can use this knowledge to get the most out of our training. So whether you’re a female looking to understand your cycle more or a male working within the fitness space and seeking to better understand your female clients - this episode is for you! You can catch more shows and episodes on health, self-development and lifestyle at www.rise-workout.com or on our YouTube channel RISE: Make Life Work Out Music by: Joakim Karud - Vibe With Me  Resources/References  RNZ interview with Lydia O’Donnell. https://www.rnz.co.nz/national/programmes/ninetonoon/audio/2018814131/lydia-o-donnell-nike-s-pacific-head-running-coach Dr Stacy Sims on Chris Lieto podcast https://www.youtube.com/watch?v=pgWIf5HoJII  1.  Romero-Parra N, Cupeiro R, Alfaro-Magallanes VM, Rael B, Rubio-Arias J, Peinado AB, et al. Exercise-Induced Muscle Damage During the Menstrual Cycle: A Systematic Review and Meta-Analysis. J strength Cond Res [Internet]. 2021 Feb 1 [cited 2021 Oct 17];35(2):549–61. Available from: https://journals.lww.com/nsca-jscr/Fulltext/2021/02000/Exercise_Induced_Muscle_Damage_During_the.35.aspx2.  DL E, PM T. The influence of estrogen on skeletal muscle: sex matters. Sports Med [Internet]. 2010 [cited 2021 Oct 17];40(1):41–58. Available from: https://pubmed.ncbi.nlm.nih.gov/20020786/3.  Rocha-Rodrigues S, Sousa M, Reis PL, Leão C, Cardoso-Marinho B, Massada M, et al. Bidirectional Interactions between the Menstrual Cycle, Exercise Training, and Macronutrient Intake in Women: A Review. Nutr 2021, Vol 13, Page 438 [Internet]. 2021 Jan 29 [cited 2021 Oct 17];13(2):438. Available from: https://www.mdpi.com/2072-6643/13/2/438/htm4.  Sung E, Han A, Hinrichs T, Vorgerd M, Manchado C, Platen P. Effects of follicular versus luteal phase-based strength training in young women. SpringerPlus 2014 31 [Internet]. 2014 Nov 11 [cited 2021 Oct 17];3(1):1–10. Available from: https://springerplus.springeropen.com/articles/10.1186/2193-1801-3-6685.  Oosthuyse T, Bosch AN. The Effect of the Menstrual Cycle on Exercise Metabolism. Sport Med 2010 403 [Internet]. 2012 Oct 7 [cited 2021 Oct 17];40(3):207–27. Available from: https://link.springer.com/article/10.2165/11317090-000000000-000006.  Bruinvels G, Burden RJ, McGregor AJ, Ackerman KE, Dooley M, Richards T, et al. Sport, exercise and the menstrual cycle: where is the research? Br J Sports Med [Internet]. 2017 Mar 1 [cited 2021 Oct 17];51(6):487–8. Available from: https://bjsm.bmj.com/content/51/6/4877.  McNulty KL, Elliott-Sale KJ, Dolan E, Swinton PA, Ansdell P, Goodall S, et al. The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis. Sport Med 2020 5010 [Internet]. 2020 Jul 13 [cited 2021 Oct 18];50(10):1813–27. Available from: https://link.springer.com/article/10.1007/s40279-020-01319-38.  The Menstrual Cycle and Contraceptives: A Complete Guide for Athletes • Stronger by Science [Internet]. [cited 2021 Oct 18]. Available from: https://www.strongerbyscience.com/menstrual-cycle-contraceptives-complete-guide-athletes/9.  Strength Training for Women: Setting the Record Straight [Internet]. [cited 2021 Oct 18]. Available from: https://www.strongerbyscience.com/strength-training-women/

In this episode we sit down with Dr. Charlotte Connell (BSc. Exercise Science Hons., PhD Exercise Sciences, Research Fellow) to discuss fitness and activity trackers! Whether it’s a wrist watch or chest strap - you’ve likely got one or used one before. So what actually classifies as a fitness tracker? How do they get their measurements? And how accurate are they at measuring our HR, energy expenditure and sleep? Well we cover all this and more with Dr Char - equipping you with the knowledge to interpret the data to get the most out of it! You can catch more shows and episodes on health, self-development and lifestyle at www.rise-workout.com or on our YouTube channel RISE: Make Life Work Out Music by: Joakim Karud - Vibe With Me

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In this episode we sit down with Dr. Charlotte Connell (BSc. Exercise Science Hons., PhD Exercise Sciences, Research Fellow) talking about PROTEIN! Protein has been a hot topic for a while, it really kicked off when the bodybuilding and aesthetic-based goals were in trend. Dr. Char breaks down what protein is, what is the optimal amount we need to consume to help with resistance training and what the difference is between the abundance of protein supplements there are on the market! You can catch more shows and episodes on health, self-development and lifestyle at www.rise-workout.com or on our YouTube channel RISE: Make Life Work Out Music by Joakim Karud - Vibe With Me

In this episode we sit down with Dr. Charlotte Connell (BSc. Exercise Science Hons., PhD Exercise Sciences, Research Fellow) talking about supplementation! Dr. Char provides expert insights on what supplements are, knowing if and when you need them, as well as the recommended thought processes before you buy! The supplement world can market an abundance of claims and after years of research, Dr. Char provides clarity AND TOOLS for you to block out the noise and make educated decisions on your next purchase. You can catch more shows and episodes on health, self-development and lifestyle at www.rise-workout.com or on our YouTube channel RISE: Make Life Work Out Music by Joakim Karud - Vibe With Me

References

1.  Maughan RJ, Burke LM, Dvorak J, Larson-Meyer DE, Peeling P, Phillips SM, et al. IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med [Internet]. 2018 Apr 1;52(7):439 LP – 455. Available from: http://bjsm.bmj.com/content/52/7/439.abstract

2.  Bailey RL, Gahche JJ, Lentino C V., Dwyer JT, Engel JS, Thomas PR, et al. Dietary supplement use in the United States, 2003-2006. J Nutr [Internet]. 2011 Feb 1 [cited 2021 Jul 5];141(2):261–6. Available from: https://academic.oup.com/jn/article/141/2/261/4743341

3.  Goston JL, Toulson Davisson Correia MI. Intake of nutritional supplements among people exercising in gyms and influencing factors. Nutrition. 2010 Jun 1;26(6):604–11.

4.  Morrison LJ, Gizis F, Shorter B. Prevalent use of dietary supplements among people who exercise at a commercial gym. Int J Sport Nutr Exerc Metab [Internet]. 2004 [cited 2021 Jul 4];14(4):481–92. Available from: https://www.researchgate.net/publication/8248759

5.  American College of Sports Medicine, American Dietetic Association, Dietians of Canada. Nutrition and athletic performance. Med Sci Sports Exerc [Internet]. 2000 [cited 2021 Jul 4];(32):2130–45. Available from: https://ci.nii.ac.jp/naid/10020563405/

In this episode we sit down with Dr. Charlotte Connell (BSc. Exercise Science Hons., PhD Exercise Sciences, Research Fellow) talking about pre-workout products! Pre-workouts are extremely popular in the health and fitness industry and often we take these supplements off the back of our favourite influencers recommendation, the marketing we're exposed to and a friends word for it. But what happens when we actually ask an expert on them, someone who has ran studies on their efficacy on performance? You may be surprised by this episode! You can catch more shows and episodes on health, self-development and lifestyle at www.rise-workout.com or on our YouTube channel RISE: Make Life Work Out Music by Joakim Karud - Vibe With Me