In this episode, I cover:

Muscle Structure and Types [1:15]

Muscle Contraction and Neuromuscular Junction [2:55]

Energy Metabolism in Muscles [4:30]

Muscle Fiber Types and Performance [8:10]

Muscle Hypertrophy and Adaptation [14:05]

Neural Adaptations and Skill Acquisition [16:08]

Fatigue and Recovery [19:40]

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The origins and requirements of hot and cold therapy [2:05]

High-level benefits of hot and cold exposure [4:30]

The physiological response to heat stress [5:31]

Heat shock proteins [7:53]

Brown fat [10:22]

Other benefits and effects of hot and cold exposure [12:40]

The concerns and drawbacks [16:40]

Other heat stress modalities [19:18]

Benefits of heat acclimation introduction [1:00]

Examples of heat acclimation benefits in studies [2:24]

Heat acclimation training plan, what are the adaptions and how long they last [9:57]

Blood plasma volume [17:28]

Effects on thirst and fluid balance [18:54]

Cardiovascular adaptions [22:01]

Effects on sports and endurance performance [27:37]

Outro 

Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?

For any comments, feedback or if you would like to suggest a topic for a future episode I can be contacted at [email protected]. And with that, I’ll see you at the next one.

Should transgender athletes be able to compete with biological females? Thats the question fo today's episode.

Background on transgender athletes in sport [2:00]

What is testosterone and how does it affect female sports performance [12:16]

Does testosterone suppression eliminate male advantage? Can it "save us" [26:29]

Is it fair to ban transgender women from female sports a philosophical question [33:58]

Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?

For any comments, feedback or if you would like to suggest a topic for a future episode I can be contacted at [email protected]. And with that, I’ll see you at the next one.

Performance-enhancing supplements [3:16]

Caffeine effects [4:21]

creatine benefits [10:15]

Nitrate benefits [15:09]

Beta-alanine [22:31]

Sodium bicarbonate [27:40]

Supliment oncotion [32:34]

Ketones [33:16]

Sources used

https://journals.humankinetics.com/view/journals/ijsnem/29/2/article-p198.xml

https://journals.humankinetics.com/view/journals/ijsnem/28/2/article-p178.xml

https://www.cell.com/cell-metabolism/fulltext/S1550-4131(16)30355-2?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413116303552%3Fshowall%3Dtrue

Introduction to cold therapy, Ice baths, cryotherapy and cold showers and their performance benefits.

Effects of a 5-minute head ice bath on recovery [6:16]

Cold water immersion effects on multi-day and single-day events [11:12]

Health benefits of cold water immersion [20:27]

Cold therapy modalities [27:00]

Cold water saftey [29:34]

Sources

https://www.hindawi.com/journals/bmri/2015/706141/

https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP273796

https://pubmed.ncbi.nlm.nih.gov/33134431/

https://pubmed.ncbi.nlm.nih.gov/29351426/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9518606/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7134350/

Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend? 

For any comments, or feedback or if you would like to suggest a topic for a future episode I can be contacted at [email protected]. And with that, I’ll see you at the next one.

Losing VO2Max [2:57]

Blood volume change [6:30]

Heart rate effects [9:34]

Stoke volume & cardiac output [10:47]

Cardiac dimensions [12:11]

Substrate utilisation [14:37]

Blood lactate kinetics [18:23]

Muscle glycogen storage [23:41]

Impacts on endurance performance [26:06]

How to maintain fitness on low volume and time [30:31]

Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?

For any comments, feedback or if you would like to suggest a topic for a future episode I can be contacted at [email protected]. And with that, I’ll see you at the next one.

This episode is dedicated to zone 2 training where I am mainly going to be in relation to athletic performance but I will also include takeaways from key points on how they can be applied to longevity.

Heart rate training zones explained [3:45]

What is zone 2 [9:40]

Why is zone 2 so important [16:00]

How to tell if you are in zone 2 [29:00]

Maffatone method [42:15]

DFA-Alpha 1 [46:00]

How much zone 2 training do I need [49:15]

A message to all the Zwift and Trainer Road riders [51:00]

Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?

For any comments, feedback or if you would like to suggest a topic for a future episode I can be contacted at [email protected]. And with that, I’ll see you at the next one.

In this episode, I will be exploring if coffee is in fact good or bad for you.

How much caffeine is in coffee, tea, and other drinks [4:55]

How coffee works [7:20]

Effects on all-cause mortality [14:00]

Cardiovascular disease [16:00]

Metabolic disease [18:50]

Effects on cancer [20:50]

neurological outcomes [22:15]

Improved cognition [23:25]

Coffee and pregnancy [26:25]

Coffee's effects on sleep [28:15]

For any comments, or feedback or if you would like to suggest a topic for a future episode I can be contacted at [email protected].

In this episode, I will be continuing to discuss the performance-enhancing effects of caffeine.

Improved cognition [3:00]

Caffeine timing [6:00]

Does training status affects the response to caffeine [12:00]

Caffeine chewing gum [18:00]

Caffeine mouth rinse [20:00]

Caffeine nasal spray [23:15]

Caffeine gels [25:30]

For any comments, or feedback or if you would like to suggest a topic for a future episode I can be contacted at [email protected].