In today's episode, I discuss the performance-enhancing effects of caffeine from its effects on muscular endurance, strength, and power, to its benefits on cognition and its drawbacks in relation to sleep.

Is caffeine a ban substance by WADA and the IOC [4:50]

How caffeine works [15:05]

The benefits of caffeine in endurance sports [28:25]

Caffeine's benefits on muscular endurance, strength, and power [31:30]

Why do people respond differently to caffeine [35:22]

Caffein's adverse effects on sleep [38:45]

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].

Want to know what happens on an altitude camp, why professionals train at altitude and what the benefits are then this episode is worth a listen.

The effects of high altitude [7:19]

The acclimatisation process at high altitude [12:05]

How altitude affects VO2max [21:54]

Effects of altitude on muscle mass [29:49]

The negative impact of altitude on sleep [32:00]

Why do Kenyans and other high-altitude natives win soo many races [35:05]

How to train for a high altitude race [40:41]

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].

Hot & Cold Therapy: Exploring Saunas, Ice Plunges, and Their Benefits

Welcome to The VO2 Lounge Podcast! In this episode, we delve into the science and benefits of hot and cold therapy, including saunas and ice plunges. Learn how these therapies can impact your health, fitness, and overall well-being.

Episode Highlights:

⏱ [1:23] Introduction to key benefits

⏱ [3:00] What is hot and cold therapy? Optimal temperatures explained

⏱ [5:48] Physiological effects of heat stress

⏱ [10:22] Heat shock proteins and brown fat activation

⏱ [17:09] Cardiovascular benefits of saunas

⏱ [20:48] Effects on lipid profile and LDL-C

⏱ [22:37] Heart rate variability (HRV) and stress response

⏱ [25:18] Anti-inflammatory effects

⏱ [27:07] Potential impact on neurodegenerative diseases

⏱ [28:47] Growth hormone secretion improvements

⏱ [33:00] Cardiovascular fitness benefits

⏱ [37:34] Concerns and drawbacks of saunas

⏱ [40:36] Alternatives to traditional heat therapy

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For comments, feedback, or topic suggestions, email us at [email protected].

In this episode, I discuss whether intermittent fasting is worth it or not. Intermittent fasting is a popular dietary pattern that is based on timed periods of fasting. There are three subclasses: alternate-day fasting, whole-day fasting, and time-restricted eating (TRE).

The benefits of intermittent fasting [1:38]

Does intermittent fasting help weight loss [6:12]

Intermittent fasting effects on glucose metabolism and insulin sensitivity [19:02]

Intermittent fasting affects on the cardiovascular system [21:43]

Intermittent fasting affects on ageing and cognition [23:47]

Does intermittent fasting improve the gut microbiome [29:00]

Is intermittent fasting right for you [29:53]

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 of The VO2 lounge, I evaluate different dietary strategies for weight loss and whether any of them can be considered the best.

Low-calorie and very low-calorie diets [3:29]

Very low-calorie ketogenic diet [7:22]

Do meal replacement shakes help weight loss [10:01]

Low fat for weight loss [14:25]

The ketogenic diet for weight loss [17:23]

Plant-based and Vegan diets [25:37]

High protein and weight loss [31:44]

The Mediterranean diet [36:46]

The paleo and primal diet for weight loss [40:02]

Intermittent fasting [40:02]

Meal timings effects on weight loss [49:07]

Does exercise improve weight loss [52:09]

Final thoughts and conclusion [57:31]

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.   

Welcome to a VO2 Loung short. In these episodes, I give a summary of the information found in a much longer and more in-depth previous episode. This episode is going to be all about how to run your fastest 5k yet.

Increasing running volume

Running frequency and double days

Interval training

Training periodisation

Tapering for an event

Thank you for listening to today’s short. If you want to learn more then I have a full-length episode dedicated to this topic. Before you go 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.

Welcome to the VO2 Lounge podcast. In this episode, I will be talking all about the vegan diet from the perspective of its effect on human health and athletic performance and not the environmental and ethical implications of the diet.

2:00 - Intro to the Vegan diet 

3:54 - The benefits of the vegan diet

7:39 - The average vegan nutritional intake 

14:31 - Issues with plant-based protein 

17:55 - Vegan diet and exercise performance 

21:41 - Vegan diet for weight loss and improving the gut microbiome

23:44 - Vitamine deficiencies associated with the vegan diet

28:59 - Final thoughts on the vegan diet

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.

Welcome to a VO2 Loung short. In these episodes, I give a summary of the information found in a much longer previous episode. This episode is going to give you 4 new Year's resolution ideas to which I already have a full-length episode dedicated.

Increasing your hours of sleep to improve your health

Increasing VO2 max and why its so important

Improving your strength

Increasing your protein intake

Finding your reason why

Thank you for listening to today’s short. If you want to learn more then I have a full-length episode dedicated to this topic. Before you go 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.

Welcome to this episode of the VO2 lounge podcast where I will talk about improving your running performance.

2:55 What isVO2 max?

5:28 Lactate threshold.

9:48 Substrate utilisation.

17:52 Can you improve running economy?

19:57 How much should I be running (run volume)?

26:10 How often should I be running (run frequency)?

27:23 Interval training (types of intervals).

40:00 Strength training for runners.

42:54 The difference between a 5k , 10k, half marathon, and marathon training plan.

46:20 Whats better than a Nike Zoom Fly or Nike Vaporfly Next%... tapering.

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. 

Welcome to a VO2 Loung short. In these episodes, I give a summary of the information found in a much longer and more in-depth previous episode. This episode is going to be all about how to run your fastest 5k yet.

Increasing volume

Compound lifts vs isolation lifts

Protein timing and amount

Barbell vs dumbbells

Why you shouldn't stretch before your strength workout

Thank you for listening to today’s short. If you want to learn more then I have a full-length episode dedicated to this topic. Before you go 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.