The N.E.S.T. Podcast

Week 21 of nesting! In this episode I, Alex Amorginos, look into the claim that muscle can be not just sustained but built while in a caloric deficit.

Discussion Topics:

• What is a Deficit?
• How Does a Deficit Work?
• Literature Surrounding the Claim.

Key Book(s) Referred to:

• Increased protein intake reduces lean body mass loss during weight loss in athletes
• Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: A randomized trial
• Evidence-based recommendations for natural bodybuilding contest preparation: Nutrition and supplementation

Check out other podcast episodes and our social media here.

Week 20 of nesting! In this episode I (Alex Amorginos) we go have a look at the energy systems of the body. We touch upon the ATP-PCr system, the Glycolytic System and the Oxidative System

Discussion Topics:

• What are calories and ATP?
• Functions of ATP.
• ATP-PCr system.
• Glycolysis.
• Benefits of Glycolysis
• Oxidative phosphorylation.

Key Book(s) Referred to:

• Principles of Exercise Biochemistry

Check out other podcast episodes and our social media here.

Welcome to the 2nd episode of the new series of The Nest Podcast, Back to Basics! In this episode I (Alex Amorginos) we go have a look at the fundamentals of muscle gain and how to go about putting on muscle mass the right way!

Discussion Topics:

• The concept of muscle hypertrophy.
• How many times should you train a week?
• How many sets should you do?
• What weights should you use?
• Exercise selection.

Key Paper(s) Referred to:

• Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis
• Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men
• The effectiveness of frequency-based resistance training protocols on muscular performance and hypertrophy in trained males: A critically appraised topic
• Maximizing muscle hypertrophy: A systematic review of advanced resistance training techniques and methods
• Total Number of Sets as a Training Volume Quantification Method for Muscle Hypertrophy: A Systematic Review

Check out other podcast episodes and our social media here.

Week 19 of nesting! In this episode I (Alex Amorginos) we go have a look at the uses of BCAAs. Are they a good investment or a waste of money?

Discussion Topics:

• Background info.
• What are they?
• Types of amino acids.
• BCAAs and strength.
• BCAAs and fatigue.
• BCAAs and performance.

Key Paper(s) Referred to:

• Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness.
• A role for branched-chain amino acids in reducing central fatigue.
• Effects of Oral Branched-Chain Amino Acids (BCAAs) Intake on Muscular and Central Fatigue during an Incremental Exercise.
• Branched-Chain Amino Acids (BCAAs) and Athletic Performance.

Check out other podcast episodes and our social media here.

Welcome to the new series of The Nest Podcast, Back to Basics! In this episode I (Alex Amorginos) we go have a look at the fundamentals of weight loss and how to go about weight loss correctly.

Discussion Topics:

• The concept of weight loss.
• How to calculate your calories.
• How to calculate macronutrients.
• What NOT to do.

Key Paper(s) Referred to:

• Contemporary Issues in Protein Requirements and Consumption for Resistance Trained Athletes
• Should competitive bodybuilders ingest more protein than current evidence-based recommendations?
• Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation.
• RNI for protein in UK.

Check out other podcast episodes and our social media here.

With the lockdown in the UK having eased, gyms are now back open. Here are a few things you should do and a few things you should not do!

Discussion Topics:

• Types of training (hypertrophy, endurance, flexibility, strength and power).
• DOs and DONTs of endurance.
• DOs and DONTs of hypertrophy.
• DOs and DONTs of strength and power.
• How to structure workouts based on your training.

Check out other podcast episodes and our social media here.

Your usual Wednesday of Nesting! In this episode I (Alex Amorginos) look at reverse dieting. This very new, not very researched idea has been thrown around a lot. So let's talk about it!

Discussion Topics:

• What is reverse dieting?
• The benefits of reverse dieting.
• The flaws of reverse dieting.
• How long should you do it for?

Check out other podcast episodes and our social media here.

Your usual Wednesday hour of Nesting! In this episode I (Alex Amorginos) roll onto the idea of foam rollers. Are they good? Do they deliver what they promise? Or can they harm you?

Discussion Topics:

• History of Foam Rollers
• Perceived Benefits 
• Foam Rollers and Recovery
• Foam Rollers and R.O.M.
• Foam Rollers and Performance 
• Consequences of Improper Use

Key Paper(s) and Site(s) Referred to:

• The History of the Foam Roller
• The Effects of Myofascial Release With Foam Rolling on Performance.
• Does the type of foam roller influence the recovery rate, thermal response and DOMS prevention?
• A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery.
• THE EFFECTS OF SELF-MYOFASCIAL RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF MOTION, MUSCLE RECOVERY, AND PERFORMANCE: A SYSTEMATIC REVIEW.
• Foam Rolling as a Recovery Tool Following an Intense Bout of Physical Activity 

Check out other podcast episodes and our social media here.

Your usual Wednesday hour of Nesting! In this episode I (Alex Amorginos) dive into the effects exercise has on our immune system. Is it the hero we think it is?

Discussion Topics:

• The Innate and Adaptive Immune System
• Exercise and Illness Susceptibility 
• Open Window Theory
• J Curve Theory
• Cellular Responses to Exercise
• Neuroendocrinological Regulation 
• Glutamine
• Nutrition and the Immune System

Key Paper(s) Referred to:

• The innate and adaptive immune systems
• Immune system explained
• Can exercise affect immune function to increase susceptibility to infection?
• Exercise, Immunity and the COVID-19 Pandemic
• Exercise, nutrition and immune function
• Exercise and Immune Function. Recent Developments
• Recovery of the immune system after exercise

Check out other podcast episodes and our social media here.

This weeks is a good one, episode 15 of The Nest Podcast! In this episode I (Alex Amorginos) explain what glycogen is, its uses, the way it's metabolised and how it's used in different forms of exercise.

Discussion Topics:

• Glycogen Background Information.
• Metabolism of Glycogen & Glucose.
• What is Muscle Glycogen?
• Glycogen and its Relationship to Exercise
• Glycogen Usage
• Glycogen Depletion
• Food & Glycogen Resynthesis.

Key Paper(s) Referred to:

• Glycogen and resistance training
• Muscle glycogen stores and fatigue
• Fundamentals of glycogen metabolism for coaches and athletes
• Muscle Glycogen Utilization During Work of Different Intensities
• Muscle glycogen: where did you come from, where did you go?
• Glycogen Metabolism
• 14 Low Blood Sugar Symptoms, Signs, Treatment, Dangers
• The role of skeletal muscle glycogen breakdown for regulation of insulin sensitivity by exercise

Check out other podcast episodes and our social media here.