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 athletesHigher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: A randomized trialEvidence-based recommendations for natural bodybuilding contest preparation: Nutrition and supplementationCheck 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 SystemDiscussion Topics:What are calories and ATP?Functions of ATP.ATP-PCr system.Glycolysis.Benefits of GlycolysisOxidative phosphorylation.Key Book(s) Referred to:Principles of Exercise BiochemistryCheck 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-AnalysisInfluence of Resistance Training Frequency on Muscular Adaptations in Well-Trained MenThe effectiveness of frequency-based resistance training protocols on muscular performance and hypertrophy in trained males: A critically appraised topicMaximizing muscle hypertrophy: A systematic review of advanced resistance training techniques and methodsTotal Number of Sets as a Training Volume Quantification Method for Muscle Hypertrophy: A Systematic ReviewCheck 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 AthletesShould 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 RollersPerceived Benefits Foam Rollers and RecoveryFoam Rollers and R.O.M.Foam Rollers and Performance Consequences of Improper UseKey Paper(s) and Site(s) Referred to:The History of the Foam RollerThe 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 SystemExercise and Illness Susceptibility Open Window TheoryJ Curve TheoryCellular Responses to ExerciseNeuroendocrinological Regulation GlutamineNutrition and the Immune SystemKey Paper(s) Referred to:The innate and adaptive immune systemsImmune system explainedCan exercise affect immune function to increase susceptibility to infection?Exercise, Immunity and the COVID-19 PandemicExercise, nutrition and immune functionExercise and Immune Function. Recent DevelopmentsRecovery of the immune system after exerciseCheck 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 ExerciseGlycogen UsageGlycogen DepletionFood & Glycogen Resynthesis.Key Paper(s) Referred to:Glycogen and resistance trainingMuscle glycogen stores and fatigueFundamentals of glycogen metabolism for coaches and athletesMuscle Glycogen Utilization During Work of Different IntensitiesMuscle glycogen: where did you come from, where did you go?Glycogen Metabolism14 Low Blood Sugar Symptoms, Signs, Treatment, DangersThe role of skeletal muscle glycogen breakdown for regulation of insulin sensitivity by exerciseCheck out other podcast episodes and our social media here.

Episode 14 of The Nest Podcast! In this episode I (Alex Amorginos) dive into (excuse the pun) cold water immersion (CWI) and ice baths. Looking at the benefits, risks and potential drawbacks.Discussion Topics:Background Information CWI and RecoveryCWI and PerformanceCWI and HypertrophyMeta analyses & conclusion Key Paper(s) Referred to:How To Cut Your Recovery in Half With The Benefits of Ice Baths.Alternating hot and cold water immersion for athlete recovery: A reviewPost exercise ice water immersion: Is it a form of active recovery.Cold water immersion: kill or cure?Cold water immersion attenuates anabolic signaling and skeletal muscle fiber hypertrophy, but not strength gain, following whole-body resistance training.Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training.Water immersion recovery for athletes: Effect on exercise performance and practical recommendations.Evaluation of passive recovery, cold water immersion, and contrast baths for recovery, as measured by game performances markers, between two simulated games of rugby union.Functional Performance Following an Ice Immersion to the Lower Extremity.Review of Physiological Effects of Cryotherapy.A Random Control Trial of Contrast Baths and Ice Baths for Recovery during Competition in U/20 Rugby Union.Check out other podcast episodes and our social media here.

Episode 13 of The Nest Podcast! In this episode I (Alex Amorginos) look into Nutrient Timing and the infamous anabolic window. Is it worth losing your mind over?Discussion Topics:Sports Vs Performance Nutrition?Key factors of nutrition.The concept of the anabolic window.Nutrition in athletes.Is timing actually important?Nutrient timing Vs timing of nutrients.What to consume before training or competition.What to consume after training or competition.Research findings on pre and post exercise nutrition.Key Paper(s) Referred to:International Society of Sports Nutrition position stand: Nutrient timingSugar rush or sugar crash? A meta-analysis of carbohydrate effects on moodNutrient Timing: A Garage Door of Opportunity?Metabolic fundamentals in exerciseCheck out other podcast episodes and our social media here.

Episode 12 of The Nest Podcast! In this episode I (Alex Amorginos) talk about the benefits of gym and physical activity on physical and mental health. I also give you some tips on starting out going to the gym, and I also talk about a lot of the things that you should NEVER do.Discussion Topics:What is exercise?How does exercise improve mental health?The physiological benefits of exercise and physical activity.Best thing I've seen in gyms.Worst thing I've seen in gyms.Things to NEVER do in a gym.Key Paper(s) Referred to:Benefits of exerciseThe mental health benefits of exercise Facts about depressionCheck out other podcast episodes and our social media here.

Episode 11 of The Nest Podcast! In this episode Alex briefly discusses the performance of the first two games of the Six Nations and goes into detail on the performance of Kansas and Tampa Bay in Super Bowl LV.Discussion Topics:Italy vs FranceEngland vs Scotland Touchdowns in SBLVPenalties in SBLVWhy SBLV was such an important gameCheck out other podcast episodes and our social media here.

Episode 10 of The Nest Podcast! In this episode Alex and Meg discuss some well known ideas and products and debate whether they think they are fad or fab!Discussion Topics:JuicingAb Toners Resistance BandsIntermittent FastingCheck out other podcast episodes and our social media here.

Episode 9 of The Nest Podcast! In this episode Alex looks into Hypoxia and altitude masks. How do they work? Are they effective? Most importantly, are they safe?Discussion Topics:What is Hypoxia and Hypoxemia?Effects of chronic hypoxia?Altitude Training.Blood DopingIntermittent hypoxiaAltitude masksPhysiology of hypoxiaDo the masks work?Potential risks?Key Paper(s) Referred to:Effect of wearing the elevation training mask on aerobic capacity, lung function, and hematological variablesDo training masks really work?Acute effects of the elevation training mask on strength performance in recreational weigh liftersCheck out other podcast episodes and our social media here.

Episode 8 of The Nest Podcast! In this episode Alex looks into Blood Flow Restriction Training also known as BFR.Discussion Topics:What is it?How does it work?The physiology of hypertrophy.The physiology of BFR.Safety concerns.How should it be used?Key Paper(s) Referred to: The 3 mechanisms of hypertrophyHistory of BFRThe role of metabolic stress (Conrado de freitas et al, 2017)The safety of BFR (Loenneke, 2011)Safety of BFR (Vanwye, 2017)Papers comparing BFR to High intensity exerciseLowery, 2013Takarada, 2000Loenneke, 2012Check out other podcast episodes and our social media here.

DISCLAIMER!Alex is not a medical doctor, he and the N.E.S.T. Podcast do not, in any way, condone the use of performance enhancing drugs (PEDs). This video is for education purposes only and contain personal opinions.Episode 7 of The Nest Podcast! In this episode Alex looks into steroids. They might not be what you think they are...Discussion Topics:What types of steroids there areHow synthetic androgenic steroids workOther types of PEDsRisks associated with steroidsThe typical stack of an amateur bodybuilderPersonal thoughts on steroidsKey Resources(s):Brandon Harding's video on steroidsPhD students video on steroidsCheck out other podcast episodes and our social media here.

Episode 6 of The Nest Podcast! In this episode Alex looks into different fad diets such as; the Low Carb Diet; Weight Watchers; Veganism and the Keto diet.Discussion Topics:How do fad diets work?The Low Carb DietHigh Carb-Low Fat DietWeight Watchers and Jenny Craig DietVegetarianism and VeganismCaveman, OMAD, Sea Food and FastingKeto DietKey Paper(s) Referred to: Quick weight loss: sorting fad from fact Obesity: Prevalence, Theories, Medical Consequences, Management, and Research DirectionsCombining behavioural weight loss treatment and a commercial program: A randomized clinical trialLow-carbohydrate diets: nutritional and physiological aspectsCheck out other podcast episodes and our social media here.

HAPPY NEW YEAR! I hope you had an amazing New Years Eve and here is to 2021 being x20 better than 2020. In this episode I give some tips as a Personal Trainer on how you can dominate your 2021 resolution and not be like the rest of the people who give up half way through.

In this episode we look at different supplements, which ones are useful and which ones are rubbish? Which do you need and which should you avoid? Fat burners, protein, BCAAs... Are they worth it? 

In this episode we look at what the links are between muscle activation and hypertrophy. Should you be doing exercises to "activate" your muscles or is it just a waste of your time?

In this episode we look at how many times a week you should train for muscle growth and strength as well as a few other bits that you don't want to miss out on.

In this episode we look at the science behind the myth "weight lifting stunts growth". Using scientific studies and research, we debunk and disprove the above question. 

Introducing the new segment of the podcast called the N.E.S.T. . This is the series where all things Nutrition, Exercise, Sport and Training will be discussed including supplementation, diet, sport performance and many more.