Dr. Blaine Lints shares his extraordinary journey from teenage ultra-endurance athlete to Navy SEAL to exercise science PhD, offering unique insights on human performance optimization and resilience. His remarkable background includes completing 100 miles in 18 hours at age 16, surviving the grueling SEAL Hell Week, breaking the SEAL deadlift record, and conducting groundbreaking research on ketone supplementation for cognitive performance.

• Started endurance sports at age 12-13, completing his first half Ironman at 14
• Ran 100 miles in 18.5 hours during a 24-hour run at age 16
• Enlisted in the Navy at 18 and became one of only 11 original members to complete SEAL training in his class
• Describes Hell Week as a 125-hour ordeal with minimal sleep and constant physical activity
• Broke the SEAL deadlift record during his service
• Earned his PhD researching ketone monoesters for mitigating cognitive impairment during hyperthermia
• Suggests Zone 2 training is most valuable for athletes training 15+ hours weekly
• Plans to continue researching interventions for brain injuries in tactical populations

Listen to our podcast for more fascinating discussions with experts in sports science and human performance optimization.

Alyssa Parten, PhD, CSCS, is a Clinical Assistant Professor of Kinesiology at The University of Alabama. Her research centers on resistance training and female physiology, with a focus on strategies to enhance female exercise performance and how resistance training may impact female long-term health. Dr. Alyssa Parten shares her expertise on female physiology and resistance training, challenging conventional wisdom about menstrual cycle-based training while advocating for personalized, auto-regulated approaches instead.

• Clinical assistant professor of kinesiology researching resistance training in female physiology
• Competitive powerlifter with a 292.5 lb squat, 187.5 lb bench press, and 375 lb deadlift at 138 lbs bodyweight
• Research found no significant metabolic differences between follicular and luteal phases
• Auto-regulation through RPE is more effective than strict cycle-based training programs
• Normal menstrual cycle length ranges from 24-39 days, with significant individual variation
• Traditional powerlifting and bodybuilding training are both effective for female physiology
• Leading FEMPOWER research team studying women-specific training adaptations
• Current projects examine post-activation performance enhancement protocols for women
• Future research will explore resistance training benefits during perimenopause and menopause

BIO: Andy Sparks, PhD, was an academic in the UK for ~25 years and is now the Research Innovations Manager for Maurten AB, Sweden, and an Honorary Visiting Research Fellow at Liverpool John Moores University, UK. His research focuses on nutritional interventions to enhance sports performance, particularly the use of sodium bicarbonate. He has published extensively on a range of topics in exercise physiology and sports nutrition, with a particular interest in endurance cycling and running performance.

Dr. Andy Sparks shares his expertise on sodium bicarbonate as an overlooked yet highly effective ergogenic aid for sports performance, with a particular focus on recent advances in delivery methods that minimize gastrointestinal distress. He explains the science behind bicarbonate supplementation and reveals why this supplement deserves more attention from athletes across multiple sports.

Key Points!

• Sodium bicarbonate is recognized as an A-list evidence-based supplement by the Australian Institute of Sport
• Traditional delivery methods caused GI distress, giving the supplement a negative reputation despite its effectiveness
• Works as an extracellular buffer that helps manage hydrogen ions during high-intensity exercise
• May also reduce pain perception during exercise, explaining benefits in longer-duration events
• Effective for high-intensity activities (400m-3000m races), intermittent sports, and even endurance events
• Dosing varies widely (0.1-0.3g/kg bodyweight) with significant inter-individual response variability
• Peak blood bicarbonate levels occur between 15-90 minutes post-ingestion, depending on delivery method
• The Maurten bicarb system combines mini-tablets with a carbohydrate hydrogel to maximize effectiveness while minimizing GI issues
• Safety concerns relate primarily to sodium load rather than bicarbonate itself
• Particularly beneficial for race strategies with high-intensity starts followed by sustained efforts

The Maurten bicarb system is available online at maurten.com, with region-specific sites including a US option.

Kristy Storschuk, PhD candidate in muscle physiology at Queen's University, discusses the science behind Zone 2 training and fasting, challenging popular myths about their benefits for mitochondrial health and metabolic flexibility.

• Zone 2 training may not provide the unique benefits often attributed to it on social media
• Research suggests exercise intensity is a more powerful driver of mitochondrial adaptations than staying in specific heart rate zones
• Achieving higher volume at intensities above Zone 2 appears more beneficial for metabolic health
• Elite athletes do significant Zone 2 training, but their adaptations may primarily come from their high-intensity work
• VO2 max is a stronger predictor of all-cause mortality than other metrics
• Fasting activates mitochondrial pathways in rodents but shows no similar effect in humans
• Humans don't deplete muscle glycogen during fasting the way mice do
• Metabolic flexibility refers to the body's ability to switch between fuel sources in different contexts
• Many approaches can improve health and fitness – prioritize intensity you can recover from

If you're interested in learning more about exercise physiology or following Kristy's research, you can find her online discussing the science of exercise metabolism and muscle adaptations.

Dr. Arny Ferrando shares groundbreaking research on essential amino acids, muscle protein synthesis, and emerging cognitive benefits of targeted amino acid supplementation.

• Essential amino acids (EAAs) produce greater anabolic response than whole proteins due to requiring no digestion and producing higher blood concentrations
• Free-form EAAs need only 15 grams for maximal response compared to 40 grams of whey protein
• Taking EAAs one hour before exercise provides optimal muscle protein synthesis due to increased blood flow during workouts
• Physiological aging matters more than chronological age when determining nutritional interventions
• New research shows EAAs may enhance cognitive function by modulating dopamine/serotonin balance
• EAA supplementation helps mitigate muscle loss during bed rest or recovery from injury
• The mTOR pathway's connection to cancer is often misinterpreted and shouldn't discourage proper protein intake
• Testosterone replacement therapy should be based on symptoms rather than numbers alone
• Higher protein turnover is energetically expensive, potentially helping with weight management

Try combining essential amino acids, protein, and creatine supplementation for optimal results, especially when recovering from injury or dealing with age-related muscle loss.

Dr. Dean St Mark, a pharmacologist and product formulator for UK-based brand called Supplement Needs, brings his expertise on testosterone, PEDs, and their health implications to the podcast.

• TRT usage has shifted from older men to being prescribed for men in their mid-20s with hypogonadism
• Many users push beyond replacement therapy (800 ng/dL) into enhancement territory (1200+ ng/dL) 
• Androgens impact brain chemistry, creating psychological dependency through altered dopamine thresholds
• Female athletes face unique risks including potentially irreversible virilization effects like voice deepening
• Polypharmacy and arbitrary dosing based on gym advice rather than science increases health risks
• "FemTest" protocols inappropriately extrapolate safety data from PCOS patients to healthy female athletes
• Excessive size and muscle mass may contribute to early mortality in bodybuilders (40-60 years old)
• EPO can benefit endurance athletes but requires careful monitoring due to blood viscosity concerns

Find Dr. Dean St Mark on Instagram @DeanSTM.

Dr. Matt Frakes shares his experience as Director of Performance Nutrition for the New York Giants, focusing on optimizing player performance through individualized nutrition strategies and building trusting relationships with athletes.

• Breaking into sports nutrition careers requires networking, professionalism, and willingness to do grunt work before showcasing talent
• College and pro settings differ dramatically—pros have more autonomy and often work with their own nutrition and training specialists
• Athletes can build too much lean muscle mass relative to their skeletal structure, increasing injury risk
• Performance nutrition requires an individualized approach considering body composition, position demands, and training phase
• Nutritional strategies for brain health include omega-3 fatty acids, anti-inflammatory foods, and creatine supplementation
• Recovery modalities like sauna, cryotherapy, red light therapy and compression are widely used at the professional level
• Successful teams require strong interdisciplinary communication between performance staff, medical team and coaches

Dr. Frakes will be delivering the President's Lecture at the 22nd International Society of Sports Nutrition Conference, June 23-25 in Delray Beach, Florida.

Dr. Katie Vasenina shares her journey from standout tennis player to sports scientist, offering unique insights on sport-specific training methodologies and nutritional interventions for athletes. Her research challenges conventional wisdom about asymmetrical training, collagen supplementation effectiveness, and dietary approaches for optimal recovery and performance.

• Former Division I tennis player who specialized in sport-specific training
• Completed her PhD studying various topics including collagen supplementation and muscle damage recovery
• Found early sport specialization (before age 9) correlates with increased injury rates
• Discovered traditional strength coaches often apply inappropriate training methods to tennis players
• Researched collagen supplementation, finding it ineffective for muscle recovery but potentially beneficial for tendons
• Conducted innovative study comparing vegan vs omnivore diets for muscle damage recovery
• Found no performance differences between diet groups when protein intake was equated (1.4-1.5g/kg)
• Currently training for a 50km ultra obstacle race (not sure she should do it!)
• Starting a new position at the University of Tampa in August 2024
• Planning future research on collagen supplementation with vitamin C for tendon health

Catch Dr. Vasenina's presentation "Collagen Doesn't Do Sh*t, Except When It Does" at the ISSN conference in Delray Beach, June 23-25.

Lauren Colenso-Semple is a muscle physiology researcher, science communicator, and co-owner of the MASS Research Review. Her research primarily focuses on female physiology and endocrinology and the response to resistance exercise. Lauren has a PhD in Integrative Physiology, MS in Exercise Science, and BA in Psychology. She is also an expert fitness professional with years of practical experience and certifications in strength and conditioning, sports nutrition, group fitness, and personal training.

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio, PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 150 peer-reviewed publications and 16 books. He is a Professor at Nova Southeastern University, Davie, Florida in the Department of Health and Human Performance.

Twitter: @JoseAntonioPhD

Instagram: the_issn and supphd

Melanie Sulaver (MS, RD, CDN, CISSN) is the founder and small (but mighty) business owner of Nutrition by Mel. She is a registered dietitian working to bridge the gap between women’s health and performance nutrition. As speaker, counselor, and coach, Mel works with women in sport, educating on disordered eating, low energy availability, relative energy deficiency in sport, menstrual health, fertility, and menopause. Her goal is to change the narrative surrounding what it means to navigate life as a woman, an athlete, and a mother. 

About the Show

We cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.

Hosted by Jose Antonio, PhD

Dr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 150 peer-reviewed publications and 16 books. He is a Professor at Nova Southeastern University, Davie, Florida in the Department of Health and Human Performance.

Twitter: @JoseAntonioPhD

Instagram: the_issn and supphd