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The VALidity Podcast
By Valentina RodriguezHealth & Fitness
The VALidity Podcast episodes
- The molecular response to resistance training
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What is ACTUALLY happening at the molecular level in muscles when we lift weights? In today's episode we cover the molecular signaling pathway that is activated in response to resistance training that eventually results in an increase in muscle protein synthesis. We get INTO it so get out your notes and get ready to lock in–this one is technical but so so valuable!
NEW 1:1 COACHING APPLICATION:
- https://rvqfi1u3k06.typeform.com/to/VLXmxybS
CONTACT ME:
- [email protected]
- IG: @TheValidityPodcast
TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL:
TRAINING PROGRAMS:
- https://vallfitt.squarespace.com/programs-guides
MY SOCIALS:
- IG:@Vallfitt_ifbbpro
- Tiktok: @Vallfitt
- youtube: VallFitt
STUDIES:
- BFR study: PMID 30543499
- Volume & Ribosomal Biogenesis study: PMID: 31813190
- MPS & S6K BFR study: PMID: 17569770
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43 min - Navigating weight gain & 2nd year of grad school
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Season 2 is here as I start my second year of grad school!!! In today's episode, we talk through some of the science we can expect to get into this semester/season, as well as chit-chat about navigating weight gain!! SO excited to be back!
NEW 1:1 COACHING APPLICATION:
- https://rvqfi1u3k06.typeform.com/to/VLXmxybS
CONTACT ME:
- [email protected]
- IG: @TheValidityPodcast
TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL:
TRAINING PROGRAMS:
- https://vallfitt.squarespace.com/programs-guides
MY SOCIALS:
- IG:@Vallfitt_ifbbpro
- Tiktok: @Vallfitt
- youtube: VallFitt
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30 min - HUGE update + How to Determine Your Maintenance Calories
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THE BIGGEST UPDATE OF MY LIFE + everything you need to know to start your fitness goals. EVERYTHING you do is relative to your starting point, and in this episode, we discuss different methods of determining your maintenance!
CONTACT ME:
- [email protected]
- IG: @TheValidityPodcast
TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL:
1:1 COACHING:
- email: [email protected]
TRAINING PROGRAMS:
- https://vallfitt.squarespace.com/programs-guides
NIH BODY WEIGHT PLANNER MAINTENANCE CALCULATOR:
- https://www.niddk.nih.gov/bwp
MY SOCIALS:
- IG: @Vallfitt_ifbbpro
- Tiktok: @Vallfitt
- youtube: VallFitt
362424313936313936242431393624313936313936
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25 min - Cardio for Fat Loss & Other Updates
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LETS CATCH UP. Today's mini episode is all about updates, what's happened the past few weeks, and what the best cardio for fat loss is!
CONTACT ME:
- [email protected]
- IG: @TheValidityPodcast
TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL:
1:1 COACHING APPLICATION:
- https://rvqfi1u3k06.typeform.com/to/rkPquOkd?typeform-source=vallfitt.squarespace.com
TRAINING PROGRAMS:
- https://vallfitt.squarespace.com/programs-guides
MY SOCIALS:
- IG: @Vallfitt
- Tiktok: @Vallfitt
- youtube: VallFitt
Support the show
14 min - Do you need to train to failure?
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In this episode, we dissect the latest study on training to failure to determine just how close to failure we REALLY need to be training to maximize hypertrophy.
CONTACT ME:
- [email protected]
- IG: @TheValidityPodcast
TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL:
1:1 COACHING APPLICATION:
- https://rvqfi1u3k06.typeform.com/to/rkPquOkd?typeform-source=vallfitt.squarespace.com
TRAINING PROGRAMS:
- https://vallfitt.squarespace.com/programs-guides
MY SOCIALS:
- IG: @Vallfitt
- Tiktok: @Vallfitt
- youtube: VallFitt
REFERENCES:
- PMID: 38393985
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18 min - Protein Intake Recommendation for Optimizing Body Comp!! Protein Pt. 3
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Welcome to the final part 3 of our 3-part protein intake recommendation series! In this episode, we consolidate all the relevant protein literature covered in parts 1 and 2 to arrive at the most optimal daily protein intake recommendation for maximizing muscle mass gain and optimizing body composition. We cover recommendations for daily protein intake, how to spread your intake out during the day, protein timing, and post-workout protein feeding to gain muscle and improve body composition!
CONTACT ME:
- [email protected]
- IG: @TheValidityPodcast
TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL:
1:1 COACHING APPLICATION:
- https://rvqfi1u3k06.typeform.com/to/rkPquOkd?typeform-source=vallfitt.squarespace.com
TRAINING PROGRAMS:
- https://vallfitt.squarespace.com/programs-guides
MY SOCIALS:
- IG: @Vallfitt
- Tiktok: @Vallfitt
- youtube: VallFitt
REFERENCES:
- PMID: 11306673
- PMID: 32321161
- PMID: 19225360
- PMID: 29405780
- PMID: 19927027
- PMID: 26500462
- PMID: 9268425
- DOI:10.1249/00005768-200505001-01753
- PMID: 8960647
- PMID: 23459753
- PMID: 27511985
- PMID: 19056590
- PMID: 24257722
362424313936313936242431393624313936313936
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32 min - How much protein should you eat in a day? Protein Pt. 2
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Welcome to part 2 of our 3-part protein intake recommendation series! Throughout the next 3 episodes, we will go deep dive into all the relevant (and current) protein literature to eventually arrive at the most optimal daily protein intake recommendation for maximizing muscle mass gain and optimizing body composition. In this episode, we look at daily protein intake studies and focus on how different protein intakes affect the ability to gain muscle and improve body composition,
CONTACT ME:
- [email protected]
- IG: @TheValidityPodcast
TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL:
1:1 COACHING APPLICATION:
- https://rvqfi1u3k06.typeform.com/to/rkPquOkd?typeform-source=vallfitt.squarespace.com
TRAINING PROGRAMS:
- https://vallfitt.squarespace.com/programs-guides
MY SOCIALS:
- IG: @Vallfitt
- Tiktok: @Vallfitt
- youtube: VallFitt
REFERENCES:
- PMID: 29405780
- PMID: 26500462
- PMID: 24834017
- PMID: 30255023
362424313936313936242431393624313936313936
Support the show
23 min - The Most Optimal Post-Workout Protein Intake - Protein Pt 1
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Welcome to part 1 of our 3-part protein intake recommendation series! Throughout the next 3 episodes, we will go deep dive into all the relevant (and current) protein literature to eventually arrive at the most optimal daily protein intake recommendation for maximizing muscle mass gain and optimizing body composition. In this episode, we look at protein titration studies and focus on the muscle protein synthetic research to determine the most optimal post-training protein feeding.
CONTACT ME:
- [email protected]
- IG: @TheValidityPodcast
TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL:
1:1 COACHING APPLICATION:
- https://rvqfi1u3k06.typeform.com/to/rkPquOkd?typeform-source=vallfitt.squarespace.com
TRAINING PROGRAMS:
- https://vallfitt.squarespace.com/programs-guides
MY SOCIALS:
- IG: @Vallfitt
- Tiktok: @Vallfitt
- youtube: VallFitt
REFERENCES:
- PMID: 38118410
- PMID: 19056590
- PMID: 24257722
- PMID: 27511985
Support the show
33 min - Is Vitamin D Anabolic?
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This episode is straight out of one of Dr. Campbell's favorite lectures, and it's all about Vitamin D: What it does, what optimal ranges are, its effects on strength and hypertrophy, supplementation and dosing, and more. We consolidate the findings from 18 studies to determine whether vitamin D should be a crucial staple in your supplement protocol for strength and hypertrophy!
CONTACT ME:
- [email protected]
- IG: @TheValidityPodcast
TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL:
1:1 COACHING APPLICATION:
- https://rvqfi1u3k06.typeform.com/to/rkPquOkd?typeform-source=vallfitt.squarespace.com
TRAINING PROGRAMS:
- https://vallfitt.squarespace.com/programs-guides
MY SOCIALS:
- IG: @Vallfitt
- Tiktok: @Vallfitt
- youtube: VallFitt
REFERENCES:
- PMID: 27097322
- PMID: 25277808
- PMID: 30005732
- PMID: 23623203
- PMID: 28149343
- PMID: 30455548
- PMID: 30513927
- PMID: 29275983
- PMID: 23475128
- PMID: 23619160
- PMID: 27192696
- PMID: 22552031
- PMID: 27379960
- PMID: 24313936
- PMID: 23083379
- PMID: 23410885
- PMID: 25308199
- PMID: 27460266
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30 min - Do deloads kill your gains? & Injury prevention
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This is a 2-topic episode: first where we cover the only study ever done on deloads and dive deep into the study design & its outcomes, and then we cover studies looking at training for injury prevention!
CONTACT ME:
- [email protected]
- IG: @TheValidityPodcast
TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL:
1:1 COACHING APPLICATION:
- https://rvqfi1u3k06.typeform.com/to/rkPquOkd?typeform-source=vallfitt.squarespace.com
TRAINING PROGRAMS:
- https://vallfitt.squarespace.com/programs-guides
MY SOCIALS:
- IG: @Vallfitt
- Tiktok: @Vallfitt
- youtube: VallFitt
DELOAD STUDY REFERENCE:
- PMID: 38274324
INJURY PREVENTION REFERENCES:
- PMID: 21212307
- PMID: 12859607
- PMID: 21825112
- https://doi.org/10.1016/j.ptsp.2006.11.005
- PMID: 22666648
Support the show
35 min
About The VALidity Podcast
From the publisher's feed
The VALidity podcast discusses and educates on scientific topics relevant to your health and fitness. Valentina Rodriguez earned her Master's degree in Exercise Science with a concentration in…
Physique Enhancement from USF while working under Dr. Bill Campbell as his research coordinator. This podcast brings you everything she learned–basically a free master's education!!
Every week, she'll cover new topics in training, nutrition, fat loss, muscle gain... really anything that could be pertinent to your fitness goals.
We get into the concepts, the research, the nitty gritty science so come ready to learn.
Every week, she'll cover new topics in training, nutrition, fat loss, muscle gain... really anything that could be pertinent to your fitness goals.
We get into the concepts, the research, the nitty gritty science so come ready to learn.