Thyroid Strong

Knowing about your muscle fiber types is incredibly crucial when it comes to physical conditioning. But just how can you find out what your specific fiber type is so you can use that knowledge to train effectively? The science behind this important topic is still pretty new, but Kara Kilian joins us today to break down this fascinating topic!

Kara is on the cutting edge of fiber type science. Her understanding of muscular health goes all the way to the molecular level. She is a Muscle Research Coordinator in graduate school at California State Fullerton. Her current research involves muscle fiber type specific protein signaling in athletes during high-intensity interval exercise.

Kara has spent her life dealing with physical challenges and injuries which has sent her on a path of learning about the medical side of athleticism. Whether in the lab or the gym she wants to help athletes reach their top level of fitness. In this episode, she shares her extensive knowledge and enthusiasm for her research and helping athletes train.

Have you wondered what your fiber type has to do with your physical conditioning and how you can change it with training? Leave a comment on the episode page!

In This Episode

• The role of AMPK and how it acts as the master energy regulator in your body and how you can activate it in a healthy way
• How hormonal changes throughout the month play a significant role in training programs for both men and women
• The way you can take an active role in changing your muscle fiber types and why it’s different for every individual
• What the muscles of the ideal athlete look like and how you could achieve that through diet and physical conditioning
• The research behind how resistance training will help you build strength and maintain health for the long-term
• The common mistakes and pitfalls people make during training and how you can avoid them
• Why stress is a good thing in training and, in fact, is an essential part in of physical and mental improvement

Quotes

“Every factor in your life really determines your fiber type, even your sleep.” [7:16]

“Everyone is trying to get rid of stress nowadays, but we got to remember that we need stress to be able to adapt and perform better.”  [31:55]

“You probably don’t want stress when you're at the dinner table with family, but in training, you need some form of stress, or you don’t adapt.” [49:41]

“It’s funny how even just ten minutes a day of something high intensity can change your fiber type, your muscle structure, and your gains.” [53:06]

Links

Find Kara online

Follow Kara on Instagram | Facebook

Check out the full show notes for this episode here

Urban Wellness Clinic

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There is certainly a lot of confusion out there about just what the benefits of a ketogenic diet are. We are still discovering how this complex diet can help with a wide range of conditions, but just how to apply it is not always clear. Today, Robb Wolf is here to explain the Keto ins and outs.

Robb is a former biochemist and author of The Paleo Solution and Wired To Eat. After struggling with his own health issues for much of his life, Robb has made it his mission to understand the role that diet plays in managing and preventing a whole range of illnesses. His focus is on how a diet makes you healthier and helps prevent disease, rather than just making you look better.

On today’s podcast, we dive deep into many issues and schools of thought surrounding ketogenic diets. We discuss how dietary needs vary from person to person based on a wide range of factors and what that means for you. We certainly are glad that Robb was able to answer our many questions and increase our understanding of this important and complicated topic.

What have you wanted to know about a ketogenic diet’s role in managing illness? Let us know in the comments on the episode page!

In This Episode

• How the ketogenic diet has vast health benefits that extend far beyond mere weight management
• The consequences of TBI and how a better diet can help with healing to address the root causes of symptoms
• The role that different fats have in an individual’s diet and how it varies person to person
• What cholesterol really tells us and can’t tell us about cardiovascular health
• How an individual's genetic history is crucial to finding the right diet
• What “keto flu” really is and what is happening in your body during it
• The biological reasons why women can adapt to a ketogenic diet better than most people understand

Quotes

“If there’s one place that a ketogenic diet shines, it’s in neurological issues.” [15:56]

“Even if a ketogenic diet isn’t a perfect fit for you, maybe just a moderate carb, paleo diet, whole food diet is going to be a good fit.” [31:57]

“Overly relying on the scale is the primary pitfall. People get that easy weight loss right in the beginning...but if we just go by the scale...people will just get all freaked out and frustrated.” [41:13]

“The ketogenic state is a nice anabolic state, certainly more so than an insulin resistant state.” [55:02]

Links

Take 1 minute to subscribe for free & review Muscle Medicine on iTunes!

Find Robb Online

Follow Robb on Instagram | Twitter | Facebook

DNA Fit

Ketogains

The Paleo Solution 

Wired To Eat

Check out the full show notes for this episode here

Urban Wellness Clinic

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You probably already know there are a lot of variables when it comes to fat loss, and probably as many different nutritional strategies to match. Since no two people have the exact same needs, how do you weigh all the variables to find the ideal diet? What you need is a knowledgeable expert, and on this episode, Holly Baxter is going to break down exactly how to think about individualized weight loss.

Holly Baxter is a practicing dietitian who specializes in flexible dieting. She is the Director of Nutrition for BioLayne LLC and owns her own nutrition consulting company. As if that weren’t enough, she is also a competitive bodybuilder with two world championship wins. We are so excited that Holly is here today to share her knowledge of healthy dieting with you!

On today’s episode, we talk about Holly’s approach to flexible dieting and the science behind eating right for your metabolism and goals. It’s not easy to achieve the perfect dietary balance, but after our talk, we feel more confident that anyone can find their ideal and healthy diet.

Have you tried flexible dieting? How has it helped or what challenges have you encountered? Let us know in the comments!

In This Episode

• The complexities of dieting and how you can do it in a healthy and effective way
• Common misconceptions about the best way to diet and why you should literally follow your gut
• Calculating a your daily energy needs and how they vary from person to person
• How to strike a balance between finding your proper diet and still being able to eat your favorite foods.
• The importance of having an open mind when starting a flexible diet, so you can eat the foods you had thought were taboo in a healthy way
• The single most important nutrition variable and what it means for your health

Quotes

“There are so many different dieting strategies out there that can achieve fat loss, but each of these are basically doing the same thing, which is some form of calorie restriction.” [4:29]

“Flexible dieting is something that enables you to eat everything. It’s just about knowing what your daily body energy needs are while hitting a certain ratio of proteins, carbohydrates, and fats. It gives people a much better relationship with food.” [5:52]

“I think that people have to track at some point in their lives to have an understanding of what’s in their food.” [26:49]

Links

Take 1 minute to subscribe for free & review Muscle Medicine on iTunes!

Find Holly Online

Follow Holly on Instagram | Youtube

BioLayne LLC

Check out the full show notes for this episode here

Urban Wellness Clinic

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Any physical trainer will tell you that making progress towards your performance goals is empowering and liberating. But just how do you integrate all the many aspects of reaching these goals? You need to have not only the right training program but also the right mindset. Artemis Scantalides joins us to share her journey down this road and how she helps others achieve their fitness goals.

Artemis Scantalides started out as a ballet dancer but has since earned her black belt in Kung Fu and has completed the Iron Maiden Challenge. Her passion for strength training inspired her to open her own hardstyle kettlebell and training gym. She now lives in Las Vegas and works part-time for Cirque du Soleil as a Performance Conditioning Specialist, and trains clients in person and online through her company, Iron Body Training Systems. Artemis created her own strength training workshop series for women, I Am Not Afraid To Lift. With all this experience she knows a few things about training and fitness and shares some nuggets of wisdom with us.

In this episode, we talk about her accomplishments and challenges while participating in weightlifting events. Artemis shares how she strives to empower women through strength as she continues and show them that they shouldn’t be afraid to lift weights

If you’ve ever thought about weight training and setting performance goals, we discuss why it’s an empowering experience. We’re certainly inspired after speaking with Artemis and are certain you will be too!

Are you interested in weight training but something is holding you back? Leave a comment!

In This Episode

• Specific challenges and rewards of participating in weightlifting events
• How to transition from one field of physical conditioning to another
• How making progress in performance goals can be empowering and liberating
• Addressing nutrition issues so that you get the proper fuel you need without letting it rule your life
• How you can take the first steps in your physical conditioning journey

Quotes

“This was a really great performance goal for me to work on. Can someone my size get strong enough to complete the Iron Maiden challenge? Well, let’s see.” [13:13]

“I like to lift and I like to develop muscle and I want to help other women learn to love their muscles and learn to love to lift.” [33:17]

“If they (women) want to see ascetic changes in their body then they need to lift and build lean muscle so they can burn more calories at rest.” [42:16]

Links

Take 1 minute to subscribe for free & review Muscle Medicine on iTunes!

Iron Body By Artemis

Follow Artemis on Instagram

Perform Better

Fitness Revolution Nation

Cirque du Soleil, Las Vegas

Strong First

Check out the full show notes for this episode here

Urban Wellness Clinic

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We often hear a lot about the connection between protein intake and healthy muscles. With all the different and often conflicting sources of information out there, it can be hard to grasp just exactly what the good science is. In this episode, we talk with my friend and mentor Dr. Donald Layman. He helps us make sense of the information out there related to protein and building healthy muscles.

Dr. Layman is professor emeritus at the University of Illinois where he researches the effects of protein on the metabolism. He has a firm grasp of the history of protein research and the source of many common myths that surround protein and diet.

Today we sit down to talk about why the production of dietary protein has been demonized throughout recent history and why animal protein is an important source of nutrition. We also discuss why studying the negative outcomes of diseases is less helpful than studying how to build healthy muscle to begin with.

If you’ve been wondering which diets are best for building muscle mass and which are mere fads based on incomplete research, Dr. Layman shares a ton of insight and expert knowledge on today’s podcast.

Have you been wondering which diets are bunk and which are grounded on sound research? Let us know in the comments!

In This Episode

• The history of protein science, its roots in the agricultural sector, and how this affects our understanding of protein today
• How to make protein turnover more effective in muscle and what diet best helps this
• The limits of relying totally on animal testing
• The relationship between protein intake and mTOR production and why it is critical to understand this
• Why it matters when and how often we consume protein and just how it relates to exercise
• Why protein matters for more than just building muscles and how it is crucial for immunity, vasodilation, blood pressure, and so much more

Quotes

“100 years ago when people were more active you could get along on relatively little protein... Now that  we’re in more stressful modern societies, you have to work at getting exercise, and we’re living longer too, so protein becomes a lot more important.” [1:43]

“We know that having large healthy muscle mass makes you more able to handle the stresses we encounter. In an accident or surgery or heaven forbid something like cancer your survivability is directly related to muscle mass.” [19:21]

“One of the cool things that is important for people to understand is that the protein in our muscle turns over, we replace all of them, about every 30 days. So in the course of a year, you're going to replace your entire body protein at least six times. That's a pretty crazy idea.” [27:00]

Links

Take 1 minute to subscribe for free & review Muscle Medicine on iTunes!

Email Dr. Donald Layman at: [email protected]

Follow Dr. Layman on Twitter

Check out the full show notes for this episode here

Urban Wellness Clinic

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You know that feeling you get when you’re studying up on human anatomy? Well, if you’re like many people, it’s probably not excitement. If only anatomy was as exciting as it is important. Well, our guest today, Dr. Kathy Dooley, is about to kick anatomy up a notch.

Dr. Dooley is a chiropractor, but not like any you’ve probably heard of before. Think of her more as a fusion of chiropractor, anatomist and movement specialist. Or as she puts it, she’s a chiropractic rehabilitation specialist. Dr. Dooley wears many hats. She’s an instructor at Albert Einstein College of Medicine and Weill Cornell Medical College. She co-owns a gym in Manhattan as well as her own anatomy education program Immaculate Dissection. A true evangelist for anatomy, Dr. Dooley is here to share just an ounce of her vast wisdom with us.

On today’s podcast, we discuss her holistic approach to helping her patients. From the simple (or maybe not so simple) act of breathing, Dr. Dooley shows us how every aspect of anatomy is interconnected. One of the main goals in her practice is translating seemingly complex topics to her patients in ways that they can understand. That way that can take the lead in managing their own health.

We certainly have more enthusiasm for the wonders of the human body after our chat, and think you will too!

What’s your experience with studying human anatomy? Do you take a holistic approach in your practice? How do you explain complicated concepts to your patients? Let us know in the comments!

In This Episode

• Why taking a holistic approach to well-being is vitally important
• How mobility, stability, and strength is the essential trifecta to well-being
• The importance of breath and why the act of breathing should be a regular and mindful practice
• How to help your patients take control of their own health by being their humble guide
• How teaching makes you a better practitioner and keeps you constantly curious

Quotes

“Putting restrictions on oneself when it actually puts you at risk of getting hurt can actually be a very good thing for your longevity.” [9:32]

“With every breath you take, you have an option of connecting mind and body” [14:19]

“The body hates to fail. It only learns from failure but it hates to do it.” [30:39]

“The better you know anatomy, the more common ground you have with every profession. Whether it’s nutrition, acupuncture, dental, medical. If everyone has a common vernacular and a common ground then there is a place for us to start a discussion. [33:36]

Resources

Take 1 minute to subscribe for free & review Muscle Medicine on iTunes!

Find Dr. Kathy Dooley Online

Catalyst S.P.O.R.T.

Immaculate Dissection

Gray Cook

Neurokinetic Therapy

Thieme Atlas of Anatomy

Essential Anatomy App

Gray’s Anatomy, British Edition

Journal of Orthopaedic & Sports Physical Therapy (JOSPT)

Clinical Anatomy

The Spine Journal

Check out the full show notes for this episode here

Urban Wellness Clinic

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There are so many options out there when it comes to keeping athletes at peak-performance that it’s hard to know where to start. Balancing exercise and nutrition with all the other factors of an athlete's life is complicated. Luckily, we’ve brought in Shawn Arent, the expert on this topic to share some of his extensive knowledge and experience with us. 

Dr. Shawn Arent is a professor of kinesiology at Rutgers University, where he is the Director of the Rutgers Center for Health and Human Performance. He’s also the president of the International Society of Sports Nutrition. He’s been training young athletes for years and joins us today to tell us all about it. 

On this episode, we talk about how to measure an athlete’s performance and prescribe exercise and nutrition regimens that keep them healthy and at the top of their game. We discuss several topics that are often misrepresented to the point of confusion and dive deep into the cutting edge of sports fitness.

How do you keep track of athletic fitness? What trends in fitness do you subscribe to? Let us know in the comments!

In This Episode

• What are the best foundational strategies for athletic exercise and nutrition
• Methods for monitoring an athlete’s exercise, nutrition, and stress and how to use that data effectively
• How to specifically help college athletes with their unique and complex requirements
• Why focussing on optimal levels isn’t useful and why it's better to look at an individual’s particular circumstances
• How to use biomarkers and performance markers to keep athletes at their peak and prescribe the best training and nutrition regimen possible
• Which supplements are best for athletes and how the research supports the data

Quotes

“When you fix an athlete’s diet and their recovery strategies, they quickly realize that they have been existing in a world where they were tired but they just thought that was a natural product of their training. All of a sudden they feel good. It’s a completely different revelation.” [6:02] 

“We don’t necessarily look at what’s the ideal level but what’s the relative change for that athlete as well.” [18:55]

“There is certainly an aesthetic concern [to training] and I find that the sooner you acknowledge that, help educate on it, don’t dismiss it, but take it into account with everything else you're doing it's easier to get the athletes to follow along” [39:00]

Resources

Take 1 minute to subscribe for free & review Muscle Medicine on iTunes!

Find Dr. Shawn Arent on Facebook | Twitter | Instagram

Rutgers Center for Health and Human Performance

International Society of Sports Nutrition

Blueprint for Athletes

Quest Diagnostics

Check out the full show notes for this episode here

Urban Wellness Clinic

Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube

Let me guess, you're sick of the endless wellness fads that blow up on the internet, but don't actually work for you. Yeah, us too.

Muscle Medicine shines a light into today's health and wellness trends and debunks the myths surrounding nutrition and exercise with sound science to deliver actionable tips for you to use every day. Follow your host, Dr. Emily Kiberd, Chiropractor and movement expert as she interviews industry leaders on their simple and effective strategies to live a healthy, empowered life.

Resources:

Take 1 minute to subscribe for free & review Muscle Medicine on iTunes!

Urban Wellness Clinic

Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube