Podcasts about Applied physiology

Boyle is frequently described at the first modern chemist, but his work encompassed much more than that. Among other things, he was a founding member of the Royal Society. Research: Boyle, Robert. “An account of Philaretus during his Minority.” Accessed online: https://celt.ucc.ie/published/E650001-100.html Boyle, Robert. “New experiments physico-mechanicall.” Oxford. 1660. https://archive.org/details/chepfl-lipr-AXA74/mode/1up?q=proportional Boyle, Robert. “New experiments physico-mechanical, touching the air.” London. Richard Davis. 1682. https://quod.lib.umich.edu/e/eebo/A29007.0001.001?rgn=main;view=fulltext Boyle, Robert. “The Sceptical Chymist.” London. J. Crooke. 1661. Accessed online: https://www.gutenberg.org/cache/epub/22914/pg22914.txt “Copy of Sir Robert Boyle's Will.” Brief History of Blue. https://omekas.prattsi.org/s/HistoryofBlue/item/109 “December 31, 1691: Death of Robert Boyle.” This Month in Physics History. APS News. Dec. 1, 2016. https://www.aps.org/apsnews/2016/12/this-month-in-physics-history Henderson, Felicity. “What Scientists Want: Robert Boyle’s To-do List.” The Royal Society. August 26, 2010. https://royalsociety.org/blog/2010/08/what-scientists-want-boyle-list/ Highmore, Nathaniel. “The history of generation. Examining the several opinions of divers authors, especially that of Sir Kenelm Digby, in his Discourse of bodies ...” 1651. Accessed online: https://wellcomecollection.org/works/kv5tr2uz/items Martin, Christy. “Full Boyle.” Distillations Magazine. Science History Institute Museum and Library. May 13, 2012. https://www.sciencehistory.org/stories/magazine/full-boyle/ Masson, Flora. “Robert Boyle: A Biography.” London: Constable & Company Ltd. 1914. Accessed online: https://www.gutenberg.org/cache/epub/73234/pg73234.txt Principe, Lawrence M.. "Robert Boyle". Encyclopedia Britannica, 24 Apr. 2026, https://www.britannica.com/biography/Robert-Boyle “Robert Boyle (1627-1691): Sherborne School library benefactor.” The Old Shirburnian Society. https://oldshirburnian.org.uk/robert-boyle-1627-1691/ “Robert Boyle: wishlist of a Restoration visionary.” The Guardian. June 3, 2010. https://www.theguardian.com/science/2010/jun/03/robert-boyle-royal-society-wishlist “The Royal Society of London.” National Museum Australia. https://www.nma.gov.au/exhibitions/exploration-and-endeavour/royal-society-london Sweeney, Patricia E. “Robert Boyle.” Ebsco. 2022. https://www.ebsco.com/research-starters/history/robert-boyle West, John B. “The Original Presentation of Boyle’s Law.” Journal of Applied Physiology 1999 87:4, 1543-1545. https://journals.physiology.org/doi/full/10.1152/jappl.1999.87.4.1543 See omnystudio.com/listener for privacy information.

In dieser Folge geht es um Mealtiming für optimale Verdauung im Sport und Alltag. Wir besprechen, wie Mahlzeitengröße, Essenszeiten, Frühstück, spätes Essen, Stress, Kaffee, Flüssigkeit und Training die Verdauung beeinflussen. Außerdem klären wir, was vor, während und nach dem Sport sinnvoll ist, wie man typische Magen-Darm-Probleme beim Training reduziert und warum individuelle Verträglichkeit oft wichtiger ist als perfekte Ernährungsregeln. ------------------------------------------------------------------------ Dominiks Buch zur pflanzenbasierten Sporternährung im UTB-Verlag: https://www.utb.de/doi/book/10.36198/9783838560328 Dominiks Gesundheitscommunity: www.gsundes-hannover.de Dominiks Online-Knie-Kurs: https://gsundes-hannover.de/knieschmerzen/ Dominiks Online-Rücken-Kurs: https://copecart.com/products/34bd5abb/checkout Marcs veganes Online-Fitness-Coaching: https://vegainer-academy.com/ Marcs Online-Kurs: https://www.copecart.com/products/a50f88f2/checkout ------------------------------------------------------------------------ Dieser Podcast wird unterstützt von der Firma Watson Nutrition. Die Firma bietet als einzige umfassend laborgeprüfte Nahrungsergänzungsmittel für eine optimierte Nährstoffversorgung. Zum Angebot zählen Multi-Supplemente, Mono-Supplemente, Sportsupplemente wie Kreatin oder auch Proteinriegel, Shakes und essenzielle Aminosäuren Mit dem Code veganperformance erhältst du 5 % Rabatt auf deine Bestellung.  Zur Firmenwebseite: Watson Nutrition ------------------------------------------------------------------------ Quellen: Burke, L. M., Jeukendrup, A. E., Jones, A. M., & Mooses, M. (2019). Contemporary nutrition strategies to optimize performance in distance runners and race walkers. International Journal of Sport Nutrition and Exercise Metabolism, 29(2), 117–129. Deutsche Gesellschaft für Ernährung. (2019). Kohlenhydrate in der Sporternährung: Position der Arbeitsgruppe Sporternährung der Deutschen Gesellschaft für Ernährung e. V. Deutsche Gesellschaft für Ernährung. (2019). Flüssigkeitsmanagement im Sport: Position der Arbeitsgruppe Sporternährung der Deutschen Gesellschaft für Ernährung e. V. Deutsche Gesellschaft für Ernährung. (2020). Proteinzufuhr im Sport: Position der Arbeitsgruppe Sporternährung der Deutschen Gesellschaft für Ernährung e. V. de Oliveira, E. P., Burini, R. C., & Jeukendrup, A. (2014). Gastrointestinal complaints during exercise: Prevalence, etiology, and nutritional recommendations. Sports Medicine, 44(Suppl. 1), 79–85. Jeukendrup, A. E. (2014). A step towards personalized sports nutrition: Carbohydrate intake during exercise. Sports Medicine, 44(Suppl. 1), 25–33. Katz, P. O., Dunbar, K. B., Schnoll-Sussman, F. H., Greer, K. B., Yadlapati, R., & Spechler, S. J. (2022). ACG clinical guideline for the diagnosis and management of gastroesophageal reflux disease. The American Journal of Gastroenterology, 117(1), 27–56. Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., Taylor, L., Kalman, D., Smith-Ryan, A. E., Kreider, R. B., Willoughby, D. S., Arciero, P. J., VanDusseldorp, T. A., Ormsbee, M. J., Wildman, R., Greenwood, M., Ziegenfuss, T. N., Aragon, A. A., & Antonio, J. (2017). International Society of Sports Nutrition position stand: Nutrient timing. Journal of the International Society of Sports Nutrition, 14, Article 33. König, D., Braun, H., Carlsohn, A., Großhauser, M., Lampen, A., Mosler, S. C., Nieß, A., Oberritter, H., Schäbethal, K., Schek, A., Stehle, P., Virmani, K., Ziegenhagen, R., & Heseker, H. (2019). Carbohydrates in sports nutrition: Position of the working group sports nutrition of the German Nutrition Society. Ernährungs Umschau, 66(11), M660–M667. Mosler, S., Braun, H., Carlsohn, A., Großhauser, M., König, D., Lampen, A., Nieß, A., Oberritter, H., Schäbethal, K., Schek, A., Stehle, P., Virmani, K., Ziegenhagen, R., & Heseker, H. (2019). Fluid replacement in sports: Position of the working group sports nutrition of the German Nutrition Society. Ernährungs Umschau, 66(3), 52–59. Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences, 29(Suppl. 1), S29–S38. Stellingwerff, T., & Cox, G. R. (2014). Systematic review: Carbohydrate supplementation on exercise performance or capacity of varying durations. Applied Physiology, Nutrition, and Metabolism, 39(9), 998–1011. Stratton, M. T., Holden, S. L., Davis, R., & Massengale, A. T. (2025). The impact of breakfast consumption or omission on exercise performance and adaptations: A narrative review. Nutrients, 17(2), Article 300. Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Nutrition and athletic performance. Medicine & Science in Sports & Exercise, 48(3), 543–568. Tuck, C. J., Muir, J. G., & Barrett, J. S. (2014). Fermentable oligosaccharides, disaccharides, monosaccharides and polyols: Role in irritable bowel syndrome. Expert Review of Gastroenterology & Hepatology, 8(7), 819–834. Wirth, R., Dziewas, R., Beck, A. M., Clavé, P., Hamdy, S., Heppner, H. J., Langmore, S., Leischker, A. H., Martino, R., Pluschinski, P., Rösler, A., Shaker, R., Warnecke, T., Sieber, C. C., & Volkert, D. (2016). Oropharyngeal dysphagia in older persons: From pathophysiology to adequate intervention. Clinical Interventions in Aging, 11, 189–208.  

Senkt vegane Ernährung den Testosteronspiegel – oder ist das nur ein Fitness-Mythos? In dieser Folge sprechen wir über Testosteron, Soja, Cholesterin, Muskelaufbau, Krafttraining, Energiedefizite, Blutwerte und den wachsenden Trend rund um TRT. Wissenschaftlich eingeordnet, praxisnah erklärt und mit Blick darauf, was für vegane Sportlerinnen und Sportler wirklich relevant ist. ------------------------------------------------------------------------ Dominiks Buch zur pflanzenbasierten Sporternährung im UTB-Verlag: https://www.utb.de/doi/book/10.36198/9783838560328 Dominiks Gesundheitscommunity: www.gsundes-hannover.de Dominiks Online-Knie-Kurs: https://gsundes-hannover.de/knieschmerzen/ Dominiks Online-Rücken-Kurs: https://copecart.com/products/34bd5abb/checkout Marcs veganes Online-Fitness-Coaching: https://vegainer-academy.com/ Marcs Online-Kurs: https://www.copecart.com/products/a50f88f2/checkout ------------------------------------------------------------------------ Dieser Podcast wird unterstützt von der Firma Watson Nutrition. Die Firma bietet als einzige umfassend laborgeprüfte Nahrungsergänzungsmittel für eine optimierte Nährstoffversorgung. Zum Angebot zählen Multi-Supplemente, Mono-Supplemente, Sportsupplemente wie Kreatin oder auch Proteinriegel, Shakes und essenzielle Aminosäuren Mit dem Code veganperformance erhältst du 5 % Rabatt auf deine Bestellung.  Zur Firmenwebseite: Watson Nutrition ------------------------------------------------------------------------ Quellen: Wissenschaftliche Studien, Reviews und Leitlinien Allen, N. E., Appleby, P. N., Davey, G. K., & Key, T. J. (2000). Hormones and diet: Low insulin-like growth factor-I but normal bioavailable androgens in vegan men. British Journal of Cancer, 83(1), 95–97. Baillargeon, J., Kuo, Y. F., Westra, J. R., Urban, R. J., & Goodwin, J. S. (2018). Testosterone prescribing in the United States, 2002–2016. JAMA, 320(2), 200–202. Bhasin, S., Storer, T. W., Berman, N., Callegari, C., Clevenger, B., Phillips, J., Bunnell, T. J., Tricker, R., Shirazi, A., & Casaburi, R. (1996). The effects of supraphysiologic doses of testosterone on muscle size and strength in normal men. The New England Journal of Medicine, 335(1), 1–7. Bhasin, S., Brito, J. P., Cunningham, G. R., Hayes, F. J., Hodis, H. N., Matsumoto, A. M., Snyder, P. J., Swerdloff, R. S., Wu, F. C., & Yialamas, M. A. (2018). Testosterone therapy in men with hypogonadism: An Endocrine Society clinical practice guideline. The Journal of Clinical Endocrinology & Metabolism, 103(5), 1715–1744. Christou, M. A., Christou, P. A., Markozannes, G., Tsatsoulis, A., Mastorakos, G., & Tigas, S. (2017). Effects of anabolic androgenic steroids on the reproductive system of athletes and recreational users: A systematic review and meta-analysis. Sports Medicine, 47(9), 1869–1883. Cinar, V., Polat, Y., Baltaci, A. K., & Mogulkoc, R. (2011). Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biological Trace Element Research, 140(1), 18–23. Corona, G., Rastrelli, G., Monami, M., Saad, F., Luconi, M., Lucchese, M., Facchiano, E., Sforza, A., Forti, G., Mannucci, E., & Maggi, M. (2013). Body weight loss reverts obesity-associated hypogonadotropic hypogonadism: A systematic review and meta-analysis. European Journal of Endocrinology, 168(6), 829–843. Demay, M. B., Pittas, A. G., Bikle, D. D., Diab, D. L., Kiely, M. E., Lazaretti-Castro, M., Lips, P., Mitchell, D. M., Murad, M. H., Powers, S., Rao, S. D., Scragg, R., Tayek, J. A., Valent, A. M., Walsh, J. M. E., & McCartney, C. R. (2024). Vitamin D for the prevention of disease: An Endocrine Society clinical practice guideline. The Journal of Clinical Endocrinology & Metabolism, 109(8), 1907–1947. Dubin, J. M., Jesse, E., Fantus, R. J., Bennett, N. E., Brannigan, R. E., Thirumavalavan, N., & Halpern, J. A. (2022). Guideline-discordant care among direct-to-consumer testosterone therapy platforms. JAMA Internal Medicine, 182(12), 1321–1323. European Association of Urology. (2026). Male hypogonadism. In EAU guidelines on sexual and reproductive health. Guisado-Cuadrado, I., Recacha-Ponce, P., Peinado, A. B., & Romero-Parra, N. (2026). Biochemical responses to experimentally induced short-term low energy availability in athletes: A systematic review. Scandinavian Journal of Medicine & Science in Sports, 36(3), Article e70249. Key, T. J. A., Roe, L., Thorogood, M., Moore, J. W., Clark, G. M. G., & Wang, D. Y. (1990). Testosterone, sex hormone-binding globulin, calculated free testosterone, and oestradiol in male vegans and omnivores. British Journal of Nutrition, 64(1), 111–119. Leproult, R., & Van Cauter, E. (2011). Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA, 305(21), 2173–2174. Lincoff, A. M., Bhasin, S., Flevaris, P., Mitchell, L. M., Basaria, S., Boden, W. E., Cunningham, G. R., Granger, C. B., Khera, M., Thompson, I. M., Wang, Q., Wolski, K., Davey, D., Kalahasti, V., Khan, N., Miller, M. G., Snabes, M. C., Chan, A., Dubcenco, E., Li, X., et al. (2023). Cardiovascular safety of testosterone-replacement therapy. The New England Journal of Medicine, 389(2), 107–117. Messina, M. (2010). Soybean isoflavone exposure does not have feminizing effects on men: A critical examination of the clinical evidence. Fertility and Sterility, 93(7), 2095–2104. Morden, N. E., Woloshin, S., Brooks, C. G., & Schwartz, L. M. (2019). Trends in testosterone prescribing for age-related hypogonadism in men with and without heart disease. JAMA Internal Medicine, 179(3), 446–448. Morton, R. W., Sato, K., Gallaugher, M. P. B., Oikawa, S. Y., McNicholas, P. D., Fujita, S., & Phillips, S. M. (2018). Muscle androgen receptor content but not systemic hormones is associated with resistance training-induced skeletal muscle hypertrophy in healthy, young men. Frontiers in Physiology, 9, Article 1373. Mountjoy, M., Ackerman, K. E., Bailey, D. M., Burke, L. M., Constantini, N., Hackney, A. C., Heikura, I. A., Melin, A., Pensgaard, A. M., Stellingwerff, T., Sundgot-Borgen, J. K., Torstveit, M. K., Jacobsen, A. U., Verhagen, E., Budgett, R., Engebretsen, L., & Erdener, U. (2023). 2023 International Olympic Committee's consensus statement on Relative Energy Deficiency in Sport. British Journal of Sports Medicine, 57(17), 1073–1097. Mulhall, J. P., Trost, L. W., Brannigan, R. E., Kurtz, E. G., Redmon, J. B., Chiles, K. A., Lightner, D. J., Miner, M. M., Murad, M. H., Nelson, C. J., Platz, E. A., Ramanathan, L. V., & Lewis, R. W. (2018). Evaluation and management of testosterone deficiency: AUA guideline. The Journal of Urology, 200(2), 423–432. Prasad, A. S., Mantzoros, C. S., Beck, F. W. J., Hess, J. W., & Brewer, G. J. (1996). Zinc status and serum testosterone levels of healthy adults. Nutrition, 12(5), 344–348. Rao, P. K., Boulet, S. L., Mehta, A., Hotaling, J., Eisenberg, M. L., Honig, S. C., Warner, L., Kissin, D. M., Nangia, A. K., & Ross, L. S. (2017). Trends in testosterone replacement therapy use from 2003 to 2013 among reproductive-age men in the United States. The Journal of Urology, 197(4), 1121–1126. Reed, K. E., Camargo, J., Hamilton-Reeves, J., Kurzer, M., & Messina, M. (2021). Neither soy nor isoflavone intake affects male reproductive hormones: An expanded and updated meta-analysis of clinical studies. Reproductive Toxicology, 100, 60–67. Sagoe, D., Molde, H., Andreassen, C. S., Torsheim, T., & Pallesen, S. (2014). The global epidemiology of anabolic-androgenic steroid use: A meta-analysis and meta-regression analysis. Annals of Epidemiology, 24(5), 383–398. Travison, T. G., Araujo, A. B., O'Donnell, A. B., Kupelian, V., & McKinlay, J. B. (2007). A population-level decline in serum testosterone levels in American men. The Journal of Clinical Endocrinology & Metabolism, 92(1), 196–202. Travison, T. G., Vesper, H. W., Orwoll, E., Wu, F., Kaufman, J. M., Wang, Y., Lapauw, B., Fiers, T., Matsumoto, A. M., & Bhasin, S. (2017). Harmonized reference ranges for circulating testosterone levels in men of four cohort studies in the United States and Europe. The Journal of Clinical Endocrinology & Metabolism, 102(4), 1161–1173. Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: A randomized controlled trial. Journal of the International Society of Sports Nutrition, 12, Article 43. West, D. W. D., & Phillips, S. M. (2012). Associations of exercise-induced hormone profiles and gains in strength and hypertrophy in a large cohort after weight training. European Journal of Applied Physiology, 112(7), 2693–2702. Whittaker, J., & Wu, K. (2021). Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies. The Journal of Steroid Biochemistry and Molecular Biology, 210, Article 105878. Positionspapiere, Behörden und Informationsquellen Deutsche Gesellschaft für Ernährung. (2024). DGE veröffentlicht neues Positionspapier zu veganer Ernährung. Deutsche Gesellschaft für Ernährung. National Institutes of Health, Office of Dietary Supplements. (n.d.). Vitamin B12: Fact sheet for health professionals. Abgerufen am 21. Mai 2026. National Institutes of Health, Office of Dietary Supplements. (n.d.). Vitamin D: Fact sheet for health professionals. Abgerufen am 21. Mai 2026. U.S. Food and Drug Administration. (2025, 28. Februar). FDA issues class-wide labeling changes for testosterone products. U.S. Food and Drug Administration. World Anti-Doping Agency. (2026). The 2026 prohibited list. World Anti-Doping Agency. ‘They've invented a spurious pseudo-disease': Why are so many men being told they have low testosterone? (2026, 10. Mai). The Guardian.  

This week's episode builds directly off Wednesday's conversation with former NFL first-round draft pick Adam Archuleta, where we discussed intent-based training, speed development, and the training methods that helped shape his rise to becoming one of the most explosive athletes in football.That conversation sparked an interesting follow-up discussion around long-term speed development, efficiency of training, and what actually separates good combine preparation from truly elite results. While Adam discussed the years of work that helped improve his speed profile, this episode shifts toward the modern world of combine preparation and the coaches who have consistently produced high-level testing performances in a shorter time frame.Enter Tony Villani.Tony is one of the most respected names in elite athlete development and NFL Combine preparation. As the founder of XPE Sports he has trained multiple first-round draft picks across the NFL, MLB, and NBA, helping athletes maximize their testing numbers and dramatically improve their draft stock. His work has helped shape the modern combine preparation landscape, particularly in speed development and explosive performance.Tony earned his Master's Degree in Exercise Physiology from George Washington University, where his graduate research on exhaustive interval training was published in the European Journal of Applied Physiology. His career path included stops with the Washington Capitals, Orlando Magic, and Cris Carter's FAST Program before launching XPE in 2002.This episode dives into the realities of speed development, combine prep, and what actually moves the needle when athletes are trying to separate themselves at the highest level.XPE: https://tonyvillani.com/SHREDmill: https://tonyvillani.com/shredmill/

The number one barrier to exercise is time. And this research is just another piece of evidence showing how club may be able to solve that. Episode 17 of The Research Debrief examines a paper published in Applied Physiology, Nutrition and Metabolism on Reduced Exertion High Intensity Interval Training (REHIT) — a protocol designed to deliver meaningful cardiovascular and metabolic adaptation in as little as 10 minutes per session. This Episode Covers: - What the "minimal effective dose" framework means when applied to aerobic exercise — and why the fitness industry has been slow to ask the question - The REHIT protocol: two all-out 20-to-30-second sprints within a 10-minute session, two to three times per week, and the metabolic and cardiovascular adaptations the research shows it produces - Why intensity — not duration — is the operative variable in this approach, and what "all-out effort" actually means in practice - Which cardio modalities work best for this protocol and why the stationary bike is the most practical and accessible starting point for most members - How clubs can apply this research to programming, member education, and conversations around the number one barrier to exercise: perceived lack of time

How reliable is Artificial Intelligence (AI) when it comes to health, wellness and training advice? Writer, educator and Fellow of the Committee for Skeptical Inquiry, Dr Nick Tiller, recently led a research study entitled "Generative artificial intelligence-driven chatbots and medical misinformation: an accuracy, referencing and readability audit." which focused on the feedback and information given by AI in this vital space. Tiller and his team looked at the technology behind AI, how information is delivered and then tracked the validity of the information based on sound, scientific evidence. The results were disturbing, but Tiller still has some advice on how best to use AI when it comes to our own health.Tiller is a research associate at the Lundquist Institute, Harbor-UCLA Medical Centre and is the author of two books: The Skeptic's Guide to Sports Science (Taylor & Francis), which was named one of Book Authority's "Best Sports Science Books of All Time," and The Health and Wellness Lie (Bloomsbury), described as "the systematic dismantling of a trillion-dollar con."​​​​With a master's in kinesiology, Tiller worked as a performance physiologist on the UK's Olympic programme before earning his doctorate in Applied Physiology from Brunel University London. He has since held academic posts in the UK and Los Angeles, where his research at the prestigious Lundquist Institute focuses on exercise physiology, respiratory medicine, and the science of extreme exercise - a field he knows firsthand as an accomplished ultramarathon runner. His recent work examines health misinformation and questionable research practices.​​​​A prominent voice in science communication, Tiller writes for Skeptical Inquirer and Ultra-Running Magazine and serves as associate editor for the International Journal of Sport Nutrition and Exercise Metabolism. He's authored more than 150 general-audience articles and is a frequent guest on television, radio, and podcasts. In 2023, he was named a Fellow of the Committee for Skeptical Inquiry for his commitment to promoting science literacy and critical thinking.SHOW NOTESNick Tiller and his colleagues' paper on the performance of AI in response to health and exercise questionsThe BBC story based on Tiller and Co's PaperDr Nick Tiller's Website Hosted on Acast. See acast.com/privacy for more information.

Woran merkst du eigentlich, dass du zu wenig isst? In dieser Folge sprechen wir darüber, warum eine zu geringe Energiezufuhr oft lange unbemerkt bleibt und sich nicht nur über Hunger oder Gewichtsverlust zeigt. Es geht um typische körperliche und mentale Warnsignale, Veränderungen im Training, hormonelle und metabolische Folgen sowie die Frage, warum „gesund essen“ nicht automatisch bedeutet, dass der Körper auch wirklich ausreichend versorgt ist. Außerdem besprechen wir, welche Gruppen besonders gefährdet sind, wie du Unterversorgung im Alltag erkennen und was du konkret tun kannst, wenn du den Verdacht hast, dauerhaft zu wenig zu essen. ------------------------------------------------------------------------ Dominiks Buch zur pflanzenbasierten Sporternährung im UTB-Verlag: https://www.utb.de/doi/book/10.36198/9783838560328 Dominiks Gesundheitscommunity: www.gsundes-hannover.de Dominiks Online-Knie-Kurs: https://gsundes-hannover.de/knieschmerzen/ Dominiks Online-Rücken-Kurs: https://copecart.com/products/34bd5abb/checkout Marcs veganes Online-Fitness-Coaching: https://vegainer-academy.com/ Marcs Online-Kurs: https://www.copecart.com/products/a50f88f2/checkout ------------------------------------------------------------------------ Dieser Podcast wird unterstützt von der Firma Watson Nutrition. Die Firma bietet als einzige umfassend laborgeprüfte Nahrungsergänzungsmittel für eine optimierte Nährstoffversorgung. Zum Angebot zählen Multi-Supplemente, Mono-Supplemente, Sportsupplemente wie Kreatin oder auch Proteinriegel, Shakes und essenzielle Aminosäuren Mit dem Code veganperformance erhältst du 5 % Rabatt auf deine Bestellung.  Zur Firmenwebseite: Watson Nutrition ------------------------------------------------------------------------ Quellen: Fahrenholtz, I. L., Sjödin, A., Benardot, D., Tornberg, Å. B., Skouby, S. O., Faber, J., Sundgot-Borgen, J. K., & Melin, A. K. (2018). Within-day energy deficiency and reproductive function in female endurance athletes. Scandinavian Journal of Medicine & Science in Sports, 28(3), 1139–1146. Ihle, R., & Loucks, A. B. (2004). Dose-response relationships between energy availability and bone turnover in young exercising women. Journal of Bone and Mineral Research, 19(8), 1231–1240. Lieberman, H. R., Bukhari, A. S., Caldwell, J. A., Wilson, M. A., Mahoney, C. R., Pasiakos, S. M., McClung, J. P., & Smith, T. J. (2017). Two days of calorie deprivation induced by underfeeding and aerobic exercise degrades mood and lowers interstitial glucose but does not impair cognitive function in young adults. The Journal of Nutrition, 147(1), 110–116. Longland, T. M., Oikawa, S. Y., Mitchell, C. J., Devries, M. C., & Phillips, S. M. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: A randomized trial. The American Journal of Clinical Nutrition, 103(3), 738–746. Loucks, A. B., & Thuma, J. R. (2003). Luteinizing hormone pulsatility is disrupted at a threshold of energy availability in regularly menstruating women. The Journal of Clinical Endocrinology & Metabolism, 88(1), 297–311. Loucks, A. B., Verdun, M., & Heath, E. M. (1998). Low energy availability, not stress of exercise, alters LH pulsatility in exercising women. Journal of Applied Physiology, 84(1), 37–46. Melin, A. K., Tornberg, Å. B., Skouby, S. O., Møller, S. S., Sundgot-Borgen, J., Faber, J., Sidelmann, J. J., Aziz, M., & Sjödin, A. M. (2015). Energy availability and the female athlete triad in elite endurance athletes. Scandinavian Journal of Medicine & Science in Sports, 25(5), 610–622. Mettler, S., Mitchell, N., & Tipton, K. D. (2010). Increased protein intake reduces lean body mass loss during weight loss in athletes. Medicine & Science in Sports & Exercise, 42(2), 326–337. Murphy, C., Bilek, L. D., & Koehler, K. (2021). Low energy availability with and without a high-protein diet suppresses bone formation and increases bone resorption in men: A randomized controlled pilot study. Nutrients, 13(3), 802. Murphy, C., & Koehler, K. (2020). Caloric restriction induces anabolic resistance to resistance exercise. European Journal of Applied Physiology, 120(5), 1155–1164. Staal, S., Sjödin, A. M., Fahrenholtz, I. L., Bonnesen, K., & Melin, A. K. (2018). Low RMR ratio as a surrogate marker for energy deficiency, the choice of predictive equation vital for correctly identifying male and female ballet dancers at risk. International Journal of Sport Nutrition and Exercise Metabolism, 28(4), 412–418. Torstveit, M. K., Fahrenholtz, I., Stenqvist, T. B., Sylta, Ø., & Melin, A. (2018). Within-day energy deficiency and metabolic perturbation in male endurance athletes. International Journal of Sport Nutrition and Exercise Metabolism, 28(4), 419–427.    

In dieser Folge geht es nicht um maximalen Muskelaufbau, sondern um maximalen Kraftaufbau. Wir klären, warum stärker werden und muskulöser werden nicht dasselbe sind, welche neuronalen und strukturellen Faktoren unsere Kraft bestimmen und wie effektives Krafttraining in der Praxis aussieht. Mit Blick auf Last, Wiederholungen, Frequenz, Satzpausen, ROM und Technik ordnen wir die aktuelle Evidenz so ein, dass du direkt etwas für dein eigenes Training mitnehmen kannst. ------------------------------------------------------------------------ Dominiks Buch zur pflanzenbasierten Sporternährung im UTB-Verlag: https://www.utb.de/doi/book/10.36198/9783838560328 Dominiks Gesundheitscommunity: www.gsundes-hannover.de Dominiks Online-Knie-Kurs: https://gsundes-hannover.de/knieschmerzen/ Dominiks Online-Rücken-Kurs: https://copecart.com/products/34bd5abb/checkout Marcs veganes Online-Fitness-Coaching: https://vegainer-academy.com/ Marcs Online-Kurs: https://www.copecart.com/products/a50f88f2/checkout ------------------------------------------------------------------------ Dieser Podcast wird unterstützt von der Firma Watson Nutrition. Die Firma bietet als einzige umfassend laborgeprüfte Nahrungsergänzungsmittel für eine optimierte Nährstoffversorgung. Zum Angebot zählen Multi-Supplemente, Mono-Supplemente, Sportsupplemente wie Kreatin oder auch Proteinriegel, Shakes und essenzielle Aminosäuren Mit dem Code veganperformance erhältst du 5 % Rabatt auf deine Bestellung.  Zur Firmenwebseite: Watson Nutrition ------------------------------------------------------------------------ Quellen: Aagaard, P., Simonsen, E. B., Andersen, J. L., Magnusson, P., & Dyhre-Poulsen, P. (2002). Increased rate of force development and neural drive of human skeletal muscle following resistance training. Journal of Applied Physiology, 93(4), 1318–1326. doi:10.1152/japplphysiol.00283.2002. Bazyler, C. D., Sato, K., Wassinger, C. A., Lamont, H. S., Stone, M. H., & others. (2014). The efficacy of incorporating partial squats in maximal strength training. Journal of Strength and Conditioning Research, 28(11), 3024–3032. doi:10.1519/JSC.0000000000000465. Bloomquist, K., Langberg, H., Karlsen, S., Madsgaard, S., Boesen, M., & Raastad, T. (2013). Effect of range of motion in heavy load squatting on muscle and tendon adaptations. European Journal of Applied Physiology, 113(8), 2133–2142. doi:10.1007/s00421-013-2642-7. Brigatto, F. A., Braz, T. V., Zanini, T. C. da C., Germano, M. D., Aoki, M. S., Schoenfeld, B. J., Marchetti, P. H., & Lopes, C. R. (2019). Effect of resistance training frequency on neuromuscular performance and muscle morphology after 8 weeks in trained men. Journal of Strength and Conditioning Research, 33(8), 2104–2116. doi:10.1519/JSC.0000000000002563. Campos, G. E. R., Luecke, T. J., Wendeln, H. K., Toma, K., Hagerman, F. C., Murray, T. F., Ragg, K. E., Ratamess, N. A., Kraemer, W. J., & Staron, R. S. (2002). Muscular adaptations in response to three different resistance-training regimens: Specificity of repetition maximum training zones. European Journal of Applied Physiology, 88(1–2), 50–60. doi:10.1007/s00421-002-0681-6. Carvalho, L., Moriggi Junior, R., Truffi, G., Serra, A., Sander, R., de Souza, E. O., & Barroso, R. (2021). Is stronger better? Influence of a strength phase followed by a hypertrophy phase on muscular adaptations in resistance-trained men. Research in Sports Medicine, 29(6), 536–546. doi:10.1080/15438627.2020.1853546. Deiwert, D. D., Ma, S., Carey, C., Greenwell, D., Gordish-Dressman, H., Thompson, P. D., Price, T., Angelopoulos, T. J., Clarkson, P. M., Gordon, P. M., Moyna, N. M., Pescatello, L. S., Visich, P. S., Zoeller, R. F., Seip, R. L., Hoffman, E. P., & Hubal, M. J. (2025). Muscle strength and size relationships with unilateral progressive resistance training. bioRxiv. doi:10.1101/2025.01.13.632853. de Salles, B. F., Simao, R., Miranda, H., da Silva Novaes, J., Lemos, A., & Willardson, J. M. (2010). Strength increases in upper and lower body are larger with longer inter-set rest intervals in trained men. Journal of Science and Medicine in Sport, 13(4), 429–433. Hamarsland, H., Moen, H., Skaar, O. J., Jorang, P. W., Rødahl, H. S., & Rønnestad, B. R. (2022). Equal-volume strength training with different training frequencies induces similar muscle hypertrophy and strength improvement in trained participants. Frontiers in Physiology, 12, 789403. doi:10.3389/fphys.2021.789403. Johnsen, E., & van den Tillaar, R. (2021). Effects of training frequency on muscular strength for trained men under volume matched conditions. PeerJ, 9, e10781. doi:10.7717/peerj.10781. Martorelli, S., Cadore, E. L., Izquierdo, M., Celes, R., Martorelli, A., Cleto, V. A., Alvarenga, J. G., & Bottaro, M. (2017). Strength training with repetitions to failure does not provide additional strength and muscle hypertrophy gains in young women. European Journal of Translational Myology, 27(2), 6339. doi:10.4081/ejtm.2017.6339. Moritani, T., & deVries, H. A. (1979). Neural factors versus hypertrophy in the time course of muscle strength gain. American Journal of Physical Medicine, 58(3), 115–130. Ochi, E., Maruo, M., Tsuchiya, Y., Ishii, N., Miura, K., & Sasaki, K. (2018). Higher training frequency is important for gaining muscular strength under volume-matched training. Frontiers in Physiology, 9, 744. doi:10.3389/fphys.2018.00744. Rhea, M. R., Ball, S. D., Phillips, W. T., & Burkett, L. N. (2002). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. Journal of Strength and Conditioning Research, 16(2), 250–255. Ruple, B. A., Plotkin, D. L., Smith, M. A., Godwin, J. S., Sexton, C. L., McIntosh, M. C., Kontos, N. J., Beausejour, J. P., Pagan, J. I., Rodriguez, J. P., Sheldon, D., Knowles, K. S., Libardi, C. A., Young, K. C., Stock, M. S., & Roberts, M. D. (2023). The effects of resistance training to near failure on strength, hypertrophy, and motor unit adaptations in previously trained adults. Physiological Reports, 11(9), e15679. doi:10.14814/phy2.15679. Santanielo, N., Nóbrega, S. R., Scarpelli, M. C., Alvarez, I. F., Otoboni, G. B., Pintanel, L., & Libardi, C. A. (2020). Effect of resistance training to muscle failure vs non-failure on strength, hypertrophy and muscle architecture in trained individuals. Biology of Sport, 37(4), 333–341. doi:10.5114/biolsport.2020.96317. Schoenfeld, B. J., Contreras, B., Vigotsky, A. D., & Peterson, M. (2016). Differential effects of heavy versus moderate loads on measures of strength and hypertrophy in resistance-trained men. Journal of Sports Science & Medicine, 15(4), 715–722. Schoenfeld, B. J., Pope, Z. K., Benik, F. M., Hester, G. M., Sellers, J., Nooner, J. L., Schnaiter, J. A., Bond-Williams, K. E., Carter, A. S., Ross, C. L., & others. (2016). Longer inter-set rest periods enhance muscle strength and hypertrophy in resistance-trained men. Journal of Strength and Conditioning Research, 30(7), 1805–1812. doi:10.1519/JSC.0000000000001272. Wilk, M., Golas, A., Zmijewski, P., Krzysztofik, M., Filip, A., Del Coso, J., & Tufano, J. J. (2020). The effects of the movement tempo on the one-repetition maximum bench press results. Journal of Human Kinetics, 72, 151–159. doi:10.2478/hukin-2020-0001.

Benvenuto/a in questa puntata di BodyMind Training Podcast!Oggi parliamo di longevità e anti-aging: come vivere più a lungo e in salute, sfruttando le ultime evidenze scientifiche su stile di vita, attività fisica e gestione dello stress.

Dr Deb Muth 00:03Well, welcome back to Let’s Talk Wellness Now. I am your host, Dr. Deb. And what is the most talked-about peptides in functional medicine? aren’t actually FDA approved. Not because they don’t work, but because no one’s funded the research to prove it yet. The truth is, some of the compounds that dominate wellness forums, BPC-157, TB-500, thymosin beta-4, epitalin, occupy a fascinating space between breakthrough science and unregulated experimentation. In today’s episode, we’re stepping into that grey zone, the world of investigational peptides, to separate mechanism from marketing. I’m going to walk you through the science that actually shows and where it stops, how to evaluate claims when human data don’t yet exist, and the quality, purity, and safety red flags that you need to recognise. Dr Deb Muth 01:06I created it in a previous episode, so go check that one out. And why honesty is the most important prescription in peptide medicine. If you’ve ever wondered whether these research-only peptides are the frontier of healing or the next functional medicine fad, this episode is for you. So grab your cup of tea or coffee, get comfortable, and let’s talk about what it really means to use peptides that are promising but still under investigation. So we’re going to break just for a second here and have a word from our sponsor. It is because of them that we stay on the air. So thank you for this. And we will be right back. Did you know sweating can literally heal your cells? Infrared saunas don’t just relax you. They detox your body, balance hormones, and boost mitochondrial energy. I’m obsessed with my Health Tech sauna. And right now, you can save $500 with my code at healthtechhealth.com slash dr-muth-req-25. Dr. Deb Muth 02:15All right, guys, welcome back. Let’s dive into investigational peptides, the evidence gap. So the following peptides we’re about ready to discuss are extensively in integrative, functional, and regenerative medicine circles. They may have intriguing mechanisms and promising preclinical data. However, they lack FDA approval, and the evidence quality varies dramatically. from interesting preliminary research to essentially no human data at all. And this distinction is really critical for maintaining scientific integrity. So let’s talk about immune-modulating peptides. There’s thymus and alpha-1, and this is an international story on the thymic peptides. Thymusin alpha-1, known as TA1, is marketed internationally as zidaxin. Dr. Deb Muth 03:16It’s a 28-amino acid polypeptide originally isolated from thymusin fraction 5, which was extracted from bovine thymus tissue. Modern production uses synthetic peptide synthesis. The thymus gland is located behind the sternum and is the primary site for T cell maturation, and thymic peptides like TA1 play roles in human system development and regulation. Now, I love thymus peptides. I love thymus glandular products. I’ve used thymus glandular products for decades. Ground-up animal thymus gland is basically what it is. There are a couple of different supplement companies that I’ve used over the years that are amazing with this. And they do a fantastic job, and they really do help to support the immune system. So when thymus peptides came out, it was really exciting because it took the whole idea of thymus support to a new level. Dr. Deb Muth 04:17The mechanism actually behind the thymus in alpha-1 is complex and involves multiple aspects of immune function. At the cellular level, TA1 enhances T cell maturation and differentiation, particularly the development of helper T cells and cytotoxic T cells. It modulates T cell receptor expression and can influence the balance between Th1 cell-mediated immunity and Th2 humoral immunity responses. And it also enhances the natural killer cell activity and modulates dendritic cell function, which are critical for antigen presentation. and initiation of adaptive immune responses. And on the cytokine level, TA1 influences production of interleukin-2, IL-2, interferon gamma, IFN-γ, and interleukin-10, IL-10. Dr. Deb Muth 05:19These create immune modulatory rather than simple immune stimulatory effects. This is a very important distinction because TA1 appears to help balance the immune system rather than simply ramping this up, which theoretically makes it safer in conditions where immune overstimulation would be a problem, such as an autoimmune disease. Hashimoto’s, autoimmune, lupus, Sjogren’s, any of those autoimmune diseases, we don’t want to overstimulate their immune system. So you want to use a product like this that’s non-stimulating. Now, the regulatory status on TA1 is geographically variable and represents one of the challenges in discussing this peptide with patients. It is not FDA-approved in the United States. However, it is approved in several other countries for specific conditions. Dr. Deb Muth 06:19In Italy, it’s approved for the treatment of chronic hepatitis B and hepatitis C. In China, it’s approved for chronic hepatitis B and adjunct immune compromised patients receiving vaccinations or suffering from certain infections. It has an orphan drug designation in the United States for certain cancer indications, but its designation does not constitute approval. It simply provides regulatory incentives for further development. So the evidence base for thymosin alpha-1 is substantial in some areas but comes primarily from non-US populations and research groups, which creates challenges in evaluating quality and generalizable information. So in hepatitis B and C, multiple clinical trials, many conducted in China and Italy, have examined TA1 as an adjunct to antiviral therapy. Dr. Deb Muth 07:21A meta-analysis by Wu and colleagues published in the Journal of Viral Hepatitis in 2013 examined 23 randomized controlled trials, including over 2,000 patients with chronic hepatitis B. The analysis found that combining TA1 with nucleoside analogs like LAMVDUDE or an and TCAVAR improved the hepatitis antigen seroconversion rates by HBV DNA clearance compared to its nucleoside analogs alone. And the effect sizes were modest but statistically significant, with the HBE-AG seroconversion rates improving from about 24% with antivirals alone to 38% in combined therapy. Now in hepatitis C, early trials before the development of direct-acting antivirals showed that TA1 combined with interferon alpha improved sustained virological responses, and compared to interferon alpha, Dr. Deb Muth 08:30Furon alone, particularly in difficult-to-treat populations like those with a genotype one or a high viral load. However, the advent of highly effective direct acting antivirals that achieve SRV rates, sorry, SVR rates exceeding 95%, the role of TA1 in hepatitis C has become less clear. Now in sepsis and critical illness, more recent interest has focused on TA1 in severe cases of sepsis and septic shock. Ren and colleagues published a systematic review and meta-analysis in the Frontiers of Immunology in 2022, analyzing 18 randomized controlled trials, including 1787 patients with severe sepsis or septic shock the pooled analysis showed that ta1 administration was associated with reduced 28-day mortality relative risk at 0.70 meaning a 30 reduction in mortality compared to the standard care alone and the effect appeared Dr. Deb Muth 09:39most pronounced in patients with sepsis-induced immunosuppression measured by HLA-DR expression in monocytes. Now, this is amazing because going forward, we’re going to talk about something that’s commonly known as cytokine storm. Now, cytokine storm really became apparent since 2020 with the viral infection that we’re dealing with in the world today. But they were already looking at this kind of cytokine storm produced by sepsis or sepsis-induced immunosuppression. And it triggered this hyperinflammatory response called the cytokine storm. And many patients who survived the initial phase of the immune suppressed stata, characterized by a T cell exhaustion, reduced antigen presentation, and increased susceptibility to secondary infections. Thymusin alpha-1, TA1, may help restore this immune competence in this phase. However, it’s important to note that patient selection and timing are critical. Dr. Deb Muth 10:43Giving this immune stimulant during a hyperinflammatory phase could theoretically worsen outcomes. So you don’t want to give it to them while they’re in the flare up or the sepsis or the infection, but given to them during the immunosuppression phase afterwards might be beneficial. Now there is also some cancer immunotherapy that we see with TA1 and has been studied as an adjunct in cancer treatment with the hypothesis that it could enhance immune surveillance and response to tumors. And a comprehensive review of Garci and colleagues published in Expert Opinion on Biological Therapy in 2007 examined multiple trials in melanoma, lung cancer, hepatocellular carcinoma, and other malignancies. And the results were mixed. Some trials showed improvement in the immune parameters, increased CD4 in T-cells. improved lymphocyte proliferation responses and some actually showed trends toward improved progression free survival but overall survival benefits were inconsistent and the heterogeneity of the cancer types treatment protocols and outcome measures makes a definitive conclusion difficult as a vaccine adjunct several studies particularly from china have examined ta1 as an adjunct to enhance vaccine responses Dr. Deb Muth 12:11in immune-compromised populations, including the elderly, dialysis patients, and transplant recipients. The rationale is sound. These populations often mount suboptimal antibody responses to vaccines, and TA1’s immune-enhancing effects might improve protection. There are small trials. They have shown improvement in seroconversion rates of hepatitis B vaccines and influenza vaccine in these populations. And though large-scale confirmatory studies are limited, there is a possibility here. Now, on their safety profile, one of the appealing aspects of thymusin alpha-A TA1 is that it’s apparently favorable safety profile in clinical trials. There are some injection site reactions with a little redness, a mild discomfort, and most commonly reported adverse effects. is that their severe adverse events attributable to TA1 have been rare in published trials. However, comprehensive long-term safety data are limited Dr. Deb Muth 13:13And theoretically, concern exists that immune modulation could potentially trigger or exasperate autoimmune conditions in susceptible individuals. Though this hasn’t been clearly demonstrated in clinical trials, integrative medicine considerations for integrative practitioners concerning the thymus and alpha-1, several factors require careful thought. First, sourcing and quality control are critical concerns. Since it’s not FDA approved, TA1 available in the United States typically will come from a compounding pharmacy or an international supplier with variable quality assurance. And pharmaceutical grade product with certificates of analysis showing purity, sterility, and endotoxin testing is essential, but it is readily available from many of these companies. Second, patient selection matters immensely. TA1 should be considered in complex cases where conventional approaches have been insufficient, such as chronic viral infections not responding adequately Dr. Deb Muth 14:21to standard antivirals, post-viral syndromes with evidence of immune dysfunction, cancer patients with immune suppression in consultation with oncology, and it should generally be avoided in active autoimmune disease unless there’s a compelling rationale and close monitoring. Now, TA1 is not a standalone therapy. In cases of chronic viral infection, Comprehensive immune support includes addressing nutritional deficiencies, optimizing vitamin D levels to be between 50 and 80, adequate zinc, selenium, and vitamin A, optimizing gut health since 80% of our immune function is in the gut, you need to optimize gut function. Managing stress from the HPA access dysfunction, chronic cortisol elevation, suppression, and immunity, ensuring adequate sleep, immune memory consolidations during sleep, addressing any metabolic dysfunction, insulin resistance, repairs in the immune function, and the bottom line on thymus and alpha-1 is Dr. Deb Muth 15:26is that it represents legitimate medicine in other countries with a substantial evidence base in specific contexts, but it remains experimental in the U.S., and practitioners using it should provide comprehensive, informed consent about its regulatory status, evidence quality, and source verification. while ensuring it’s part of comprehensive protocols. It is not a magic bullet. And again, what you’re gonna hear me say quite often here is that many of these peptides should be used in conjunction with something else. They should not be used alone. And can peptides be stacked? The answer is yes, they can. So if somebody has an insulin resistance, or a metabolic dysfunction, they can tier TA1 with a GLP-1 like terzepatide or semiglutide. That is not a problem to do that. You need to just work with a practitioner that understands how to do that effectively. So let’s look at BPC-157. Dr. Deb Muth 16:26This is a phenomenon I love BPC-157. Let’s separate it from marketing to actual mechanism of actions here. So BPC-157 stands for Body Protection Compound 157. It is a chain of 15 amino acids that are described as a partial sequence of body protection compound, a protein found in human gastric juice. It has become one of the most hyped peptides in regenerative medicine inside the athletic performance and biohacking communities with claims ranging from healing tendons and ligaments to repairing gut lining or reversing organ damage. The challenge is separating the legitimate mechanisms of science from the marketing hype. The proposed mechanism of BPC-157 are biologically plausible and intriguing. The research suggests that it may influence several growth factor pathways, including vascular endothelial growth factor, VEGF, which promotes new blood vessel formation and has improved better supply of blood flow to injured tissues, theoretically accelerating healing. Dr. Deb Muth 17:40It may also affect fibrous blast growth factor, FGF, and transforming growth factor beta, TGF beta pathways. both involved in tissue repair and remodeling. And some studies actually suggest that BPC-157 modulates inflammatory cascades, potentially reducing excessive inflammation while promoting the resolution phase that allows tissue rebuilding. Now I want to talk just a few moments here about these different tests that we’re talking about tgf beta veg f for those of you who are in our mold world you are very familiar with these uh lab tests we do this to see if you have a mold exposure what’s happening to your body and it’s been very challenging to try to heal this part of the mold illness and manipulate these VEGFs and TGF betas. And so with the fact that BPC helps us modulate this inflammatory cascade, BPC can be very helpful in the world of mold or mycotoxin illness in repairing those parts of the body that have been damaged by the mycotoxins. Dr. Deb Muth 18:48Now there is animal research on BPC-157. It is extensive and primarily from a research group led by pre-drag, oh, I can never say these names, Cyrek at the University of Zagreb in Croatia. Published studies in animal models have shown accelerated healing in a remarkable variety of injury types. A 2011 paper by Chang and colleagues in the Journal of Applied Physiology demonstrated that BPC-157 improved therapy tendon healing in rats with Achilles tendon injuries, and the treated rats showed increased tendon outgrowth, better cell survival in the injured area, enhanced cell migration to the injury site, and improved biochemical strength of the healed tendon compared to controls. Multiple other animal studies have shown similar promising effects. Ligament tears, healing faster in rabbits, muscle damage recovering more quickly in rodent models, gastric ulcers healing in rats given experimental induced ulcerations, inflammatory bowel lesions improving in mouse models of colitis, and even bone to tendon healing showing enhancement in animal studies. Dr. Deb Muth 20:02The breadth of injury types showing benefit in preclinical models explains the enthusiasm of this peptide. However, this is critical. These animal studies, primarily in rodents and rabbits, animal models of injury healing don’t reliably translate to human clinical outcomes. And the doses used in these animal studies when converted to human equivalent doses vary widely. And optimal human dosing is completely unknown at this point. it is all considered experimental and perhaps most importantly there are essentially no peer-reviewed controlled clinical trials in human published in humans published in major medical journals in a 2001 review of arthroscopy and the journal of arthroscopic and related surgery specifically examined in the evidence of bpc 157 and other peptides in musculoskeletal medicine The authors concluded bluntly that BPC-157 lacks evidence from randomized controlled trials and has an unknown safety profile in humans. Dr. Deb Muth 21:09 They emphasized that the jump from animal data to recommending peptides for humans use bypasses the fundamental requirement for Phase I safety studies, Phase II dose-finding studies, and Phase III efficacy trials that would establish whether BPC-157 actually works in humans and whether or not it’s safe. The absence of human safety data is particularly concerning given BPC-157’s proposed mechanisms. Peptides that influence growth factor signaling and angiogenesis could theoretically have off-target effects. Uncontrolled angiogenesis, for instance, is a hallmark of cancer progression. Tumors require blood vessel formation to grow beyond a certain size. And while there’s no evidence that BPC 157 promotes cancer, The complete absence of long term human safety studies means we simply don’t know. This isn’t fear mongering. It’s acknowledging uncertainty and uncertainty exists and understanding that if you’re choosing to use peptides like BPC 157, you are doing it in an experimental model. Dr. Deb Muth 22:17We’re experimenting with the doses that are being used. And there is potential for it to cause cancer cells in your body to grow. And you need to be aware of this and understand the risks that you’re taking when you’re using an investigational or off label use peptide. Now, quality control issues with BPC also exist. It’s not FDA approved for any indication in the US. It’s not approved in any major regulatory jurisdiction worldwide. It’s marketed as a research chemical explicitly to bypass FDA oversight. And commercial sources selling BPC-157 range from compounding pharmacies, which have some quality standards but are not FDA inspected. You can take that for what you want to believe on that one. to overseas suppliers operating with absolutely no quality assurance whatsoever. If you are choosing to use BPC-157, you have to understand who’s manufacturing it for you, where you are getting it from, how pure it is. Dr. Deb Muth 23:26You want to make sure that you have the certificate of analysis and that it does not contain bacterial endotoxins that can contaminate the peptide or degrade the peptide and cause other issues for you. So when you talk about peptides with patients regarding BPC-157 or if you’re listening to this and you’re already using BPC-157 or other peptides, that are quote-unquote not for human consumption, an evidence-based response acknowledges both the appeal and the limitations. And you want to talk about the animal data that’s definitely showing some progress and some potential, but we don’t know what we don’t know in humans. If people are willing to take that risk, that is up to them to do that. But using BPC right now is experimental and people need to be aware of that. Are there evidence-based alternatives for patients with tendon or ligament injuries? Dr. Deb Muth 24:26And there are. There’s PRP, which has been studied in multiple randomized controlled trials. for conditions like lateral epicondylitis, tennis elbow, Achilles issues, patellar issues, knee issues. However, I want to caution you on this too. So the study that was done by Cox and colleagues in muscles, ligaments, and tendons in the Journal of 2014 showed modest benefits in pain and function compared to controls. And though the effects vary by injury type, PRP preparations can be helpful. You have to understand that a lot of times when people are doing PRP injections in their office, they are not doing it exactly the same way it was done in the study. And not to mention, if you’re using your own PRP to heal a ligament or a tendon or help your arthritis and you’re 60 or 70 years old, That is not good quality protein rich plasma. It is old protein rich plasma. And you’re not going to see necessarily the same benefits that you would see if you were using placental tissue or umbilical tissue. Dr. Deb Muth 25:33You also want to address the nutritional deficiencies or support that’s needed for connective tissue healing. And these are collagen peptides dosed at 15 grams a day. And this has been shown in a study by Shaw and colleagues in the American Journal of Clinical Nutrition in 2017 to augment collagen synthesis when combined with intermittent loading. Vitamin C is also an essential cofactor for collagen production and stabilization of collagen structure at a dose of around 500 to 1000 milligrams a day to support this process. You also need to have good adequate intake of copper and zinc. These are cofactors in collagen. Silica is also important. This comes from horsetail extract. This provides additional support as well. So more importantly, I think remembering that rehabilitation matters as well. Doing these protocols without doing some rehab is not going to get you where you want to go. Dr. Deb Muth 26:33There’s a research study by Alfredson and others for Achilles tendinopathy using the control lengthening of muscle tendon units under load to promote tendon remodeling and healing. These protocols have solid evidence and cost nothing beyond professional guidance from a physical therapist. They are important for patients seeking cutting edge regenerative approaches. Stem cell therapies, growth factors, concentrates derived from patients’ own tissues like PRP. These have a lot of good endogenous materials and they have good safety profiles. BPC-157 represents the perfect example of how promising Preclinical science gets marketed far beyond the evidence and it may eventually prove to be valuable. I think it will. But right now that determination does require some human studies and hopefully with the administration that we have right now and Bobby Kennedy, we will actually start to see some of that occur. Now the next peptide I want to talk about is TB4, thymus and beta-4. Dr. Deb Muth 27:36This is a wound healing peptide. It is a 43 amino acid peptide that’s naturally present in virtually all human cells except red blood cells. It’s actually one of the most abundant peptides in the human body, particularly concentrated in blood platelets, wound fluid, and many tissues. It’s naturally ubiquity makes it mechanistically interesting. The body wouldn’t produce it in such abundance if it didn’t serve a function. So the primary role of TB4 involves building G-actin. It’s a form of monomeric actin. And it’s structural protein that forms the microfilaments within the cells, providing cellular structure and enabling cell movement. TB4 prevents from F-actin filaments. I’m not going to talk too much about this. It’s really critical for wound healing as cells need to migrate into the injury sites. Dr. Deb Muth 28:37so the cell shape changes and the cellular response to the injury. So think of this as though you tore your meniscus and the body created all this TB4 to come to that injury to try to heal that site. That’s exactly what the TB4 is doing inside the body when there’s an injury. It’s been shown in research to help produce new blood vessel formation, promote endothelial cells, It helps modulate inflammatory cytokines, potentially reducing TNF-alpha, IL-1, and possibly protecting in programmed cell death, which we call apoptosis. And some studies suggest that it is cardioprotective in its effects in animal models of myocardial infarction, so heart attack, and neuroprotective in other models for brain injury. Now, these remain to be preliminary, but they are being seen. So the regulatory status on TB4 can create some confusion. Dr. Deb Muth 29:40The natural TB4 molecule itself is not FDA approved as a drug. However, TB4 based drug candidates called RGN259, formerly TB4, has been in the development by regen tree for corneal injuries of the dry eye disease. And as of recent updates, this drug is completed phase three trials for its neurotrophic keratopathy, severe corneal condition. But the FDA approval is still pending. So that means that the most advanced TB4-based pharmaceuticals hasn’t yet crossed the finish line for approval. The commercial peptide market further muddies the picture with TB500, which is often described as the synthetic fragment of TB4. However, this extract’s relationship between TB500 and TB4 varies depending on the source. Dr. Deb Muth 30:41So some claim that TB500 is identical to TB4, but positions 1 through 4 suggest it’s a different fragment. and the quality control across suppliers is not existent. So this confusion is part of why recommending TB500 becomes problematic for practitioners and patients, often because they aren’t certain what molecule they’re actually getting. The evidence base for TB4 in humans is limited, primarily to eye research, and the studies from Sohn’s and colleagues published in journals like Vitamins and Hormones in 2016 have examined topical TB4 for corneal injuries and neurotrophic keratopathy, dry eye, and other surface diseases. Now, these studies showed some promise in promoting this, and there is, however, a topical application to the cornea that is vastly different from a systemic injection. So for systemic use in wound healing, musculoskeletal issues, Dr. Deb Muth 31:42cardiac protection, neuroprotection, human clinical trials. There is scarce to non-existent evidence in humans. Most of the evidence remains in animal models or cell culture studies. And a review by Flip and colleagues in the Journal of Investigational Dermatology in 2006 detailed TB4’s effects on the matrix remodeling during wound repair in animal models, showing effects on collagen disposition, granulation, tissue reformation, and wound contraction. Another review by Ho and colleagues in expert opinion on biological therapy in 2007 discussed TB4’s potential in tissue regeneration and regenerative medicine, but noted the field remained largely blank. preclinical. So this is really important again to understand that there is just not enough human data. So there is a concern with cell division and migration. This theoretically exists Dr. Deb Muth 32:45for the potential effects on cancer cells, which would also rely on migration and division and other intended consequences of disrupting normal cellular architecture. These aren’t proven risks, but they are unexplored questions that we need to be aware of when we’re using peptides. This can cause cancerous tissue to grow. Very similar to what we talked about with BPC-157. These are also sold as research chemicals. There is no FDA oversight. So purity, potency, contaminations all still exist for these peptides. Now from an integrative perspective, the natural presence of TB4 in wound fluid and its biological roles in healing are legitimate science. in presence does not equal therapeutic utility. The body tightly regulates where and when and how much TB4 is present through natural production and bypassing that regulation with external dosing may or may not cause us to have beneficial or introduce risk. Dr. Deb Muth 33:49So we need to know that this is experimental use. Those people who are seeking wound healing and tissue repair the evidence-based approach of the body’s own capacity to heal is huge definitely want to be increasing your protein intake optimizing your zinc copper vitamin c and vitamin a and then managing glucose is really important during this time as well so let’s talk about a fun topic now and that’s growth hormone secretagogues this is the anti-aging hype machine these peptides in this category are things like semoralin ipameralin cjc 1220 1295 and others and among the most aggressively marketed in anti-aging and longevity medicine they all share a common goal stimulating the pituitary gland to release more growth hormone and the appeal is understandable. GH levels decline with age, and this decline is associated with increased fat mass, decreased lean muscle, reduced bone density, and other aspects of aging. Dr. Deb Muth 34:55The other times we’ll see growth hormone levels decline significantly is with chronic illness, and the logic is to restore youthful GH levels and youthful physiology. Now, semirelin from an FDA approved diagnostic to compound anti-aging product. Semirelin is a 29 amino acid peptide representing the first 29 amino acids of the full 44 amino acid human growth releasing hormone, GHRH. We talked about this on another episode of the podcast. And you can go back and listen to that one a little bit if you want. This fragment contains the complete biological activity of the full GHRH molecule and it binds to GHRH receptors in the anterior pituitary and stimulates growth releasing peptides, growth hormone releasing peptides. Semirelin was previously FDA approved as diagnostic testing of growth hormone secretion, essentially, to determine if the pituitary could still respond to GHRH stimulation in patients being evaluated for growth hormone deficiency. Dr. Deb Muth 36:06However, the manufacturer was discontinued and there was no longer an FDA approved semirelin product on the market in the United States. What exists now is semirelin available from compounding pharmacies used off label for anti-aging, body composition, and general growth hormone optimization purposes. This represents a significant gray area. Again, compounding medications serve a very important role, but they need to meet certain recommendations and regulations, as we’ve talked about in the past. You want to make sure that your compounding pharmacy that you’re obtaining semirelin from is qualified to do that, that they are doing best practices, and that you’re getting a good product. The theoretical advantage to semirelin over direct growth hormone administration is that it preserves more of the physiological growth hormone secretion patterns. Natural GH is released in pulses, primarily during sleep, not as a continuous elevation. Dr. Deb Muth 37:07So semirelin stimulates the pulses rather than providing a constant super physiological growth hormone level. And that pulsatile pattern is thought to reduce some of the side effects and metabolic concerns that we have with continuous growth hormone exposure. However, the evidence supporting semirelin for anti-aging and body composition in healthy adults is minimal. Most of the data comes from studies conducted in the 1990s when the FDA approved product existed. Not that that means it’s bad. We have drugs that have been in the market for over a hundred years that are still there, that still have the research and are still being used successfully and safely today. So we don’t want to let that really make us think that this product isn’t safe. So a 2006 review from Walker in Clinical Interventions of Aging suggested that semirelin might be a better approach than direct GH for adult onset growth hormone insufficiency, but they do acknowledge that the evidence was limited. Dr. Deb Muth 38:12And although we don’t have any large scale trials that we can examine for semirelin’s efficacy, it is now commonly prescribed. And the optimal dosing for anti-aging purposes is still unknown. It is considered experimental and it does vary from person to person, but it is still unstudied. The effects on cancer risk, cardiovascular disease, metabolic dysfunction over long time periods are also still unknown. I would argue that the side effects or the risk factors of not having growth hormone are equally as bad as the unknowns that we have here. We’re not looking to try to get super physiological doses. We’re trying to restore youthful GH levels. Typically, we’re not trying to restore back to a 20-year-old. We’re trying to restore back maybe 10 years. That is a better way of doing this. And I think that’s important for people to understand. Now, ipamirelin is the ghrelin mimicker. Dr. Deb Muth 39:12Ipamirelin is a pent-up peptide, five amino acid, that acts as a growth hormone secretagogue receptor, a GHS-R agonist. It mimics the action of ghrelin, the hunger hormone, that also stimulates growth hormone release. The proposed advantage over earlier secretagogues is that ipamirelin stimulates growth hormone release without significantly affecting cortisol, prolactin, or other glucose things, which can be increased by growth hormone secretagogues. The regulatory status is clear. Ipamirelin is not FDA approved for any indication. It’s sold as a research chemical. Human evidence is thin. It’s limited to single dose studies examining how quickly it’s absorbed and metabolized with minimal data on dosing and clinical outcomes. Now there are marketing claims for ipamirelin and they are extensive. Dr. Deb Muth 40:13It increases lean muscle mass, it decreases body fat, it improves sleep quality, faster recovery from workouts, enhanced injury healing, better skin quality. The evidence supporting these claims in humans is not available we don’t have it these are claims that are made by the effects that we know from growth hormone so it’s not necessarily a bad thing we know what growth hormone does we know growth hormone does all of these things if ipamorelin is a precursor to that it will obviously help improve those things making that correlation of what growth hormone does So there are safety concerns that mirror the same as any other growth hormone elevating therapy. It can cause fluid retention, joint pain, carpal tunnel syndrome, insulin resistance, glucose intolerance, and theoretically, can it increase calcium? cancer risks? It can because IGF-1 promotes cell proliferation and can inhibit apoptosis in cancer cells. Now remember, your body makes IGF-1. Dr. Deb Muth 41:15If it’s not making enough of it, that’s a problem. If it’s making too much of it, That’s a problem. So just understand that if you are adding these things, and especially in elevated doses, you are taking a potential risk. So there is also now CJC 1295 is a modified GHRH analog of 30 amino acid peptide based on GHRH structure, but with modifications. So it includes the addition of drug affinity complex, DACC, DAC, which involves conjugation with a small albumin binding molecule, dramatically extends the peptide’s half-life from minutes to as much as potentially a week or more. And this creates sustained growth hormone elevation rather than that pulsatile release. There are actually two versions of this. There’s CJC 1295 with DAC, longer acting version, and CJC 1295 without DAC, which is essentially a shorter duration of semirelin. Dr. Deb Muth 42:19And so when we’re comparing products, it is… only the difference between long acting and short acting. The human evidence for CJC 1295 is limited to a single published phase one study by Techman and colleagues in the Journal of Clinical Nutrition and Metabolism in 2006. And the study involves 18 healthy young adults showed that CJC 1295 with DAC produced a sustained elevation of GH and IGF-1 lasting several days after the injection. That’s essentially the entire published human evidence of this peptide. There are no phase two studies examining optimal dose. So that is all considered experimental. And there is no phase three studies examining clinical efficacy. So the sustained GH levels created by CJC 1295 with DAC raises specific concerns because the natural GH secretion It goes up and down, up and down, up and down. Dr. Deb Muth 43:19And that constant elevation may have a different metabolic and cellular effect. And we just really don’t know what that’s going to be yet. So we can understand that elevated IGF-1 levels can theoretically increase cancer concerns and metabolic risks. So rather than always injecting peptides, which are very expensive… You can do other things. And there was a study by Hartman and colleagues in the Journal of Clinical Endocrinology and Metabolism in 1992 that demonstrated the 48-hour fast increased integrated growth hormone secretion five-fold through increased GH levels. Now, the problem with this is fasting for 48 hours is a challenge. And how long is it going to increase the growth hormone secretion without causing issues? Or in general, how long is it going to go up? Dr. Deb Muth 44:19So we have to be cautious about that as well. Sleep optimization is non-negotiable. The majority of growth hormone secretion occurs during sleep, slow wave sleep, typically the first sleep cycle, and poor sleep quality or insufficient sleep typically. can dramatically affect your growth hormone levels. And then high intensity interval training, HIIT resistance training can stimulate growth hormone as well. This was seen in a study by Godfrey and colleagues in sports medicine in 2003 and was examined in exercise-induced growth hormone responses to athletes. So we definitely see these kinds of things. So let’s talk about some longevity peptides now. These expand the telomere. So there’s epitalin and epithalamin and when these are used in anti-aging they can produce some amazing results. Dr. Deb Muth 45:22So epitalin is a synthetic terapeptide, just four amino acids. It was originally synthesized as a simplified version of epithalamine. a pineal gland extract containing multiple peptides. The synthetic four amino acid version was created to isolate what researchers believed might be the active anti-aging component. The mechanism produced for epitalin centers on telomere and telomerase, Telomeres are protective caps at the end of the chromosomes consisting of repetitive DNA sequencing. And every time a cell divides, telomeres shorten slightly because DNA polymers cannot fully replicate the ends of the linear chromosomes. So this progressive shortening acts as a molecular clock. After 50 or 70 divisions, the telomeres become critically short, triggering a cellular senescence. Dr. Deb Muth 46:22This telomere shortening is one mechanism of cellular aging and telomeres in the enzyme that can rebuild telomeres by adding these caps back onto the end of the chromosome. It’s active in stem cells, germ cells, and unfortunately in about 85 to 90% of the cancer cells. In most adult somatic cells, telomerase is inactive or present at very low levels, allowing the telomeres to shorten with division. The research on epitalin suggests it might activate this telomeres act telomeres process primarily from a research group led by Vladimir in Russia. Vladimir Kavasan in Russia. He is a huge peptide researcher or was he passed away with publications dating back to the early 2000s and a study published in bio gerontology in 2000 by Kavasan Dr. Deb Muth 47:25and colleagues examined the effect of epitalin on the lifespan of fruit flies, and they treated fruit flies that showed a modest increase in mean and maximum lifespan compared to its controls by approximately 10 to 15% lifespan extension in some experimental groups. And there were other studies in 2003 that examined epitalamine in a female Swiss-derived mouse. This was done by Ann Simove and colleagues. And the researchers reported that epitalin treatment was associated with increased lifespan as well. And the most cited mechanistic work comes from cell culture studies. And that is also Cavason’s group that published this research in 2003, showing increased telomeres activity in cultured somatic cells again. More recently, between 20 and 25, the series of publications have continued to explore epithelial effects on telomere dynamics in cell cultures. Dr. Deb Muth 48:32So there is a lot of research that’s been done. The mass majority has been done on epithelin. And most of it has been done by a single research group in Russia. There is some restrictions on some of the cell culture data that we’re seeing. And it does show that epithelin sometimes can be described as a regulating hormone. Carcadian rhythm for melatonin production, which is derived by the penile extracts. And however the evidence for this affects minimally and mechanistically unclear, the pineal gland primarily functions as melatonin secretion in that light-dark cycles. So Epithalin or epitalin is not FDA approved. It is not approved for any major regulatory jurisdiction. It is sold as a research chemical only. Dr. Deb Muth 49:33So you need to follow the same safety profiles that we’ve talked about in other episodes and in today’s episodes. And when we’re talking about epithalin, and we’re excited about it being an anti-aging science, we should balance this with the honesty and the evidence of the quality of that evidence. We don’t know its safety effect. We don’t know if it’s going to increase the risk of cancer. We can’t verify that. And we need to be using it in an experimental use of unknown risks only. Of course, diet, physical activity, stress management, sleep quality, all of those things are important for us to be looking at when we’re looking at these peptides. Now, I want to get into some of the brain peptides. This is the nootrophic frontier. C-Max and C-Lank, there is Russian pharmacology that’s done. C-Max and C-Lank represent an interesting case study in how different regulatory environments and research traditions Dr. Deb Muth 50:36create challenges in evaluating this evidence. Both peptides were developed in Russia, are approved for their specific indications and have substantial Russian language and literature supporting their use. However, the FDA approval in the United States is still not there. C-Max is a seven amino acid. It’s a synthetic analog. It is a fragment, particularly ACTH 4 through 10. It’s sometimes called the melanocortin effects because it involves the melanocortin receptors of the central nervous system. CMAX was developed by the Institute of Molecular Genetics of Russia Academy of Sciences and is approved in Russia for several indications, including acute stroke, transient ischemic attacks, cognitive disorders. It has Russian approval and is based on clinical trials primarily in Russia. Dr. Deb Muth 51:39It does help to increase brain-derived neurotrophic factor, BDNF, a protein critical for neuroplasticity, the brain’s ability to form new connections and adapt to the challenges. BDNF supports neuronal survival and promotes growth of these new neurons. C-Max also influences neurotransmitter systems, particularly dopamine and serotonin, and there is some research that suggests it affects on metabolism as well, and endogenous opioid peptides that involve pain reception and mood regulation. So it has some good potentials there. There is also C-Link, which is a hepatopeptide structurally similar to Tufts’ and an immune modulatory peptide. It was also developed in Russia and was approved for anxiety disorders as a neurotropic. Its effects involve anxiolytic effects, possibly through the GABAnergic system or the GABA system of the brain, and immune modulation. Dr. Deb Muth 52:44The Russian research is examined by C-Link for anxiety disorders. and finding reductions in anxiety without sedation. There is a dependency potential or cognitive impairment does not exist like it does with benzodiazepines with C-Link. So that is really good. And they do report attention and memory improvement using C-Link. There is a study that was done in neuroscience and behavioral psychology in 2018 that examined C-Linx effects and proposed that it exerts cytoprotective effects through BDNF pathways similar to C-Max. So both of these are Russian research-based They’re not wrong or fraudulent. It’s just that they are from Russia and we all have our concerns with Russia. However, that does not necessarily mean their research doesn’t hold quality. Dr. Deb Muth 53:49Neither peptide is approved by the FDA, and so you are using this off-label. The same rules apply for all of the other peptides that we’ve talked about that are produced off label. You want to do the same things that you would do with anything else. Good protein, omegas, B vitamins, acetylcarnitine, exercise, sleep, all of that still applies when we’re using these peptides. So I want to talk briefly about clinical decision and framework when we’re looking at this. First and foremost, we always want to go to FDA-approved peptides. Secondly, we would look at international approval with peptides that are established in other countries but lack FDA approval. And then preclinical evidence only or experimental peptides. These can be used, but they are not ethically recommended in the traditional medicine world. Dr. Deb Muth 54:50 If patients use them, we need to have appropriate counseling about the evidence surrounding them, the safety, and where to find them. how to find them and how to ask for these certificates of analysis. So I think it’s really good that we were exploring all these peptides and understanding what they are. There’s a lot of controversy out there. There’s a lot of concern out there. And what we can say with confidence is that peptides are powerful biological signaling molecules. Some peptide based medications, semi-glutide, triseptide, PT 141, Lupron that are all FDA approved. can dramatically improve outcomes in patients that are obviously selected for the correct ones. There are many other peptides that we address that are integrative and longevity space in the regenerative medicine. These peptides are all experimental. That does not automatically make them wrong. Dr. Deb Muth 55:50It just means that we need to be honest about what we’re doing with them and we need to be cautious with the patients so that they can make a decision to be part of an experimental study. in looking at how to use these peptides. So peptides are tools like any other tools. They work best in the hands of skilled people, and they are applied to appropriate situations, integrating into comprehensive approaches that address root causes. The most powerful peptide administered to a patient with untreated inflammation, hormonal chaos, nutritional deficiencies, and disorders of sleep will disappoint. The simplest evidence-based interventions apply. to a patient whose foundational physiology has been optimized. And this is the art of the science of peptide, right? If done right, respecting both the power of these molecules and the complexity of human beings that we are privileged to serve can make a difference in their lives. So thank you for listening to this episode. Dr. Deb Muth 56:52I hope this was helpful. If you can know of somebody that might benefit from this, please like, share, and subscribe. It means a lot to us. And I hope you join us for our next episode of Let’s Talk Wellness Now. Welcome to Let’s Talk Wellness Now, where we bring expert insights directly to you. Please note that the views and information shared by our guests are their own and do not necessarily reflect those of Let’s Talk Wellness Now, its management, or our partners. Each affiliate, sponsor, and partner is an independent entity with its own perspectives. Today’s content is provided for informational and educational purposes only and should not be considered specific advice, whether financial, medical, or legal. While we strive to present accurate and useful information, we cannot guarantee its completeness or relevance to your unique circumstances. We encourage you to consult with a qualified professional to address your individual needs. Dr. Deb Muth 57:54Your use of information from this broadcast is entirely at your own risk. By continuing to listen, you agree to indemnify and hold Let’s Talk Wellness Now and its associates harmless from any claims or damages arising from the use of this content. We may update this disclaimer at any time and changes will take effect immediately upon posting or broadcast. Thank you for tuning in. We hope you find this episode both insightful and thought-provoking. Listener discretion is advised.The post Episode 258 – Investigational Peptides: What's Promising, What's Hype & What You Must Know first appeared on Let's Talk Wellness Now.

Welcome to Episode 5 of our transformative "Fairy Tale Fitness" series on Random Fit! This week, hosts Wendy Batts and Ken Miller take you on a journey inspired by "Sleeping Beauty" to reveal the magic of rest and recovery in your fitness journey.

Camminare, salire le scale, alzarsi da una sedia: sono gesti quotidiani che raccontano la reale qualità della vita di chi convive con l'artrosi. Uno studio pubblicato sull'European Journal of Applied Physiology, condotto su oltre 38mila adulti in 28 Paesi europei, evidenzia come la capacità funzionale sia un indicatore chiave dell'impatto della malattia. Qual è oggi il peso dell'artrosi sull'autonomia? E cosa possiamo fare per preservare movimento e indipendenza? Ne parliamo a Obiettivo Salute con il professor Carlo Selmi, responsabile dell'Unità operativa di reumatologia e immunologia clinica dell'Humanitas e docente dell'Humanitas University.

Send a textIn this mini podcast episode, we sit down with Denise Cambiotti, founder of Muscle Tuners International and one of Canada's top BioEnergetic Wellness Professionals. Denise shares her journey in holistic health, her approach to simplifying complex body mechanics, and how she empowers clients and practitioners to restore balance, release pain, and optimize physical performance.Discover how her Dynamic Tissue Reset™ technique and Inner Radiance Codebreaker methods are transforming self-care and facilitation for individuals and professionals alike. Whether you're a health-seeker, practitioner, or curious learner, Denise's insights will inspire you to connect with your body's innate intelligence and create lasting change.

Is fasted running sabotaging your performance? Are you accidentally under-eating on your hardest training days? This week, we break down the seven most common nutrition mistakes runners make, from calorie restriction at the wrong time to blindly copying elite protocols, and explain why the science says you probably need to eat more, not less.We cover why your gut issues might actually be a training problem, not a food problem. We talk about why "clean eating" is often just restriction in disguise. And we explain why doing what Kipchoge does probably isn't what you should be doing.Plus, we answer listener questions on accountability and whether high-carb fueling causes diabetes (spoiler: it doesn't). And Coach James Nance joins to talk about coaching multi-sport athletes, helping runners recover from overtraining, and his TrainingPeaks hot take that might surprise you.In this episode:Why restricting calories on training days backfiresThe truth about fasted running and morning workoutsHow to actually fix gut issues during exerciseWhy "clean eating" can become problematicWhat 90-120g of carbs per hour actually means for recreational runnersHow to evaluate nutrition advice and follow the moneyStudies and resources mentioned are linked below.Get involved: Join our Foothills coaching community—one-on-one coach access, twice-monthly roundtables, and a supportive crew of runners. $10/month with code FOOTHILLS10 at microcosm-coaching.com.Questions? microcosmcoaching@gmail.comREFERENCES:Burke, L. M., Ross, M. L., Garvican-Lewis, L. A., Welvaert, M., Heikura, I. A., Forbes, S. G., Mirtschin, J. G., Cato, L. E., Strobel, N., Sharma, A. P., & Hawley, J. A. (2017). Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers. Journal of Physiology, 595(9), 2785–2807.Costa, R. J. S., Hoffman, M. D., & Stellingwerff, T. (2019). Considerations for ultra-endurance activities: Part 1 – Nutrition. Research in Sports Medicine, 27(2), 166–181.Cox, G. R., Clark, S. A., Cox, A. J., Halson, S. L., Hargreaves, M., Hawley, J. A., Jeacocke, N., Snow, R. J., Yeo, W. K., & Burke, L. M. (2010). Daily training with high carbohydrate availability increases exogenous carbohydrate oxidation during endurance cycling. Journal of Applied Physiology, 109(1), 126–134.Loucks, A. B., & Thuma, J. R. (2003). Luteinizing hormone pulsatility is disrupted at a threshold of energy availability in regularly menstruating women. Journal of Clinical Endocrinology & Metabolism, 88(1), 297–311.Melin, A. K., Heikura, I. A., Tenforde, A., & Mountjoy, M. (2019). Energy availability in athletics: Health, performance, and physique. International Journal of Sport Nutrition and Exercise Metabolism, 29(2), 152–164.Mountjoy, M., Ackerman, K. E., Bailey, D. M., Burke, L. M., Constantini, N., Hackney, A. C., Heikura, I. A., Melin, A., Pensgaard, A. M., Stellingwerff, T., Sundgot-Borgen, J. K., Torstveit, M. K., Jacobsen, A. U., Verhagen, E., Budgett, R., Engebretsen, L., & Erdener, U. (2023). 2023 International Olympic Committee's (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). British Journal of Sports Medicine, 57(17), 1073–1098.

What does the story of the Three Little Pigs have to do with your fitness journey? EVERYTHING! In this episode of the award-winning “Random Fit” podcast, hosts Wendy Batts and Ken Miller break down how to build a lasting, STRONG foundation for your workouts and healthy habits—so nothing (not even the Big Bad Wolf of setbacks) can blow your progress down.

Cold plunges are everywhere, and the way people talk about them, you'd think they're a miracle cure for your brain, body, and soul. But in an age of algorithm-fueled evangelism, when a ritual becomes this ubiquitous and loud, we have to ask: how much of the buzz is backed by science… and how much is just marketing? In this episode, we explore the neuroscience of cold exposure: what's real, what's overstated, and why this "discomfort" has become a billion-dollar industry. We discuss: Why cold plunges went viral, and how wellness movements often devolve into identity-driven cultures The difference between cold exposure itself and the monetized "cold plunge movement" What constitutes a "cult" (and how pseudoscience forms around partial truths) The real physiological cold shock response Why the mental "high" after a plunge doesn't automatically equal long-term brain benefit The cardiovascular risks that rarely get discussed, especially for people with underlying heart disease What the research suggests about soreness, pain reduction, and muscle growth (including why cold immersion can blunt hypertrophy) The real story behind brown fat Who should avoid cold plunges altogether (asthma, arrhythmias, coronary disease, vascular conditions) Joining us for this conversation is investigative journalist and bestselling author Scott Carney (What Doesn't Kill Us, The Wedge), who has spent years inside the cold exposure world, first as a skeptic, then as a believer, and eventually as a critic of the culture that formed around it. His work reveals what happens when discomfort becomes identity, and when unfounded "social media science" outruns real science. Your Brain On... is hosted by neurologists, scientists, and public health advocates Drs. Ayesha and Dean Sherzai. SUPPORTED BY: the 2026 NEURO World Retreat. A 5-day journey through science, nature, and community, on the California coastline: neuroworldretreat.com Your Brain On... Cold Plunges • SEASON 6 • EPISODE 7 REFERENCES Cold Water Immersion, Muscle Adaptation, and Recovery Roberts, L. A., Raastad, T., Markworth, J. F., Figueiredo, V. C., Egner, I. M., Shield, A., Cameron-Smith, D., Coombes, J. S., & Peake, J. M. (2015). Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. Journal of Physiology, 593(18), 4285–4301. https://doi.org/10.1113/JP270570 Bleakley, C. M., McDonough, S. M., & MacAuley, D. C. (2004). The use of ice in the treatment of acute soft-tissue injury: A systematic review of randomized controlled trials. American Journal of Sports Medicine, 32(1), 251–261. https://doi.org/10.1177/0363546503260757 Leeder, J., Gissane, C., van Someren, K., Gregson, W., & Howatson, G. (2012). Cold water immersion and recovery from strenuous exercise: A meta-analysis. British Journal of Sports Medicine, 46(4), 233–240. https://doi.org/10.1136/bjsports-2011-090061 White, G. E., & Wells, G. D. (2013). Cold-water immersion and other forms of cryotherapy: Physiological changes potentially affecting recovery from high-intensity exercise. Sports Medicine, 43(8), 695–706. https://doi.org/10.1007/s40279-013-0055-8 Kellmann, M., Bertollo, M., Bosquet, L., Brink, M., Coutts, A. J., Duffield, R., Erlacher, D., Halson, S. L., Hecksteden, A., Heidari, J., Kölling, S., Meyer, T., Mujika, I., Robazza, C., Skorski, S., Venter, R., & Beckmann, J. (2018). Recovery and performance in sport: Consensus statement. International Journal of Sports Physiology and Performance, 13(2), 240–245. https://doi.org/10.1123/ijspp.2017-0759 Inflammation, Pain, and Perceived Recovery Hohenauer, E., Taeymans, J., Baeyens, J. P., Clarys, P., & Clijsen, R. (2015). The effect of post-exercise cryotherapy on recovery characteristics: A systematic review and meta-analysis. PLoS ONE, 10(9), e0139028. https://doi.org/10.1371/journal.pone.0139028 Costello, J. T., Culligan, K., Selfe, J., & Donnelly, A. E. (2012). Muscle, skin and core temperature after –110°C cold air and 8°C water treatment. PLoS ONE, 7(11), e48190. https://doi.org/10.1371/journal.pone.0048190 Brown Adipose Tissue (BAT) – Human Imaging & Metabolism van Marken Lichtenbelt, W. D., Vanhommerig, J. W., Smulders, N. M., Drossaerts, J. M., Kemerink, G. J., Bouvy, N. D., Schrauwen, P., & Teule, G. J. (2009). Cold-activated brown adipose tissue in healthy men. New England Journal of Medicine, 360(15), 1500–1508. https://doi.org/10.1056/NEJMoa0808718 Virtanen, K. A., Lidell, M. E., Orava, J., Heglind, M., Westergren, R., Niemi, T., Taittonen, M., Laine, J., Savisto, N. J., Enerbäck, S., & Nuutila, P. (2009). Functional brown adipose tissue in healthy adults. New England Journal of Medicine, 360(15), 1518–1525. https://doi.org/10.1056/NEJMoa0808949 Betz, M. J., & Enerbäck, S. (2015). Human brown adipose tissue: What we have learned so far. Diabetes, 64(7), 2352–2360. https://doi.org/10.2337/db15-0146 Autonomic Nervous System, HRV, and Cold Exposure Mourot, L., Bouhaddi, M., Regnard, J., Tordi, N., & Rouillon, J. D. (2008). Cardiac autonomic control during short-term exposure to cold water in humans. European Journal of Applied Physiology, 104(3), 541–547. https://doi.org/10.1007/s00421-008-0810-3 Janský, L., Pospíšilová, D., Honzová, S., Uličný, B., Šrámek, P., Zeman, V., & Kamínková, J. (1996). Immune system of cold-exposed and cold-adapted humans. European Journal of Applied Physiology, 72(5–6), 445–450. https://doi.org/10.1007/BF00242276 Cardiovascular Stress and Cold Shock Tipton, M. J., Collier, N., Massey, H., Corbett, J., & Harper, M. (2017). Cold water immersion: Kill or cure? Experimental Physiology, 102(11), 1335–1355. https://doi.org/10.1113/EP086283 Tipton, M. J., & Bradford, C. (2014). Cold water immersion and cold shock response. Extreme Physiology & Medicine, 3(1), 1–10. https://doi.org/10.1186/2046-7648-3-7 Whole-Body Cryotherapy (Distinct From Cold Plunges) Costello, J. T., Baker, P. R., Minett, G. M., Bieuzen, F., Stewart, I. B., & Bleakley, C. (2015). Whole-body cryotherapy (extreme cold air exposure) for preventing and treating muscle soreness after exercise in adults. Cochrane Database of Systematic Reviews, 2015(9), CD010789. https://doi.org/10.1002/14651858.CD010789.pub2 LINKS Scott Carney's website: https://www.scottcarney.com/ FOLLOW US Join NEURO World: https://neuro.world/ Instagram: https://www.instagram.com/thebraindocs YouTube: https://www.youtube.com/thebraindocs More info and episodes: TheBrainDocs.com/Podcast

「1日10分だけのジョギング」でも、続ければ体に良い変化が出てきます。6〜7分はだいたい1kmほど。脂肪燃焼、筋力アップ、メンタルの安定、そして睡眠の質アップまで効果が期待できるといいます。スポーツドクター・スポーツ整形外科医の樋口 直彦 先生監修のもと、「15分ジョギング」で起こる変化と、無理なく続けるコツをまとめました。「10分だけ走る」でも効果はある！ 期待できる3つのメリット気分が整い、頭がすっきりする短時間でも心拍が上がり、脳への血流が増えます。朝に軽く走るだけで、眠気が取れて集中しやすくなるのを感じる人は少なくありません。有酸素運動は、気分の安定に関わる神経系の働きを助けることが報告されています。「気持ちが前向きになる」「イライラしにくい」と感じやすいのが、1kmジョグの大きなメリットです。幸せホルモン「セロトニン」を増やす運動は？なぜ体を動かすとメンタルにいいのか体が温まり、代謝が動き出す長く走らなくても、体温が上がり血流が良くなるだけで、体は「動きやすい状態」に切り替わります。有酸素運動を継続することで、脂質をエネルギーとして使いやすくなる適応が起こることも示されています。毎日積み重ねることで、「何もしない日が続く」状態を防ぎ、代謝が落ちにくい生活リズムを作れます。※Journal of Applied Physiology（2015）続けやすく、習慣になりやすいジョギングの効果を左右する最大の要素は、距離よりも「継続」です。時間や距離を決めておくと、疲れている日でも心理的なハードルが下がります。実際には「数分だけのつもりが、調子が良くてもう少し走った」という日も増えやすく、結果的に運動習慣が定着しやすくなります。　押さえるポイント 起床直後は避け、20〜30分ほど経ってから走る コップ1杯の水を飲み、軽く体を動かしてからスタート 会話できるくらいのペースでOK（1km6〜7分目安）呼吸が弾む日は、無理にペースを上げず、ゆっくり走るか途中で歩いても問題ありません。

We have to be more careful with our language and ask more clearly - are we aiming for weight loss or fat loss? As they say, it starts at home, so I am going to be using fat loss more often. Because that is actually the main objective, to lose fat, especially toxic, inflammatory visceral fat. But how do we do it? Is it lifestyle medicine or the new GLP-1 agonists or a combination? To explore that and more, I talk to metabolic health expert Dr Saremi.Dr. Adonis Saremi, MD is a triple board-certified expert in Obesity Medicine, Internal Medicine, and Clinical Informatics, with a Master's in Applied Physiology and medical licensure in California. He completed his residency at UC San Diego and has served as an Assistant Clinical Professor at UC Irvine, as well as a consultant for the Medical Board of California. Combining deep clinical expertise with digital innovation, Dr. Saremi specializes in personalized metabolic care and weight management. He serves on the Clinician Council of the American Telemedicine Association and offers concierge-level telemedicine and in-home consultations in San Diego, including tailored strategies for healthy aging and prescription weight loss support. Contact:Website - https://adonissaremimd.comJoin us as we explore:Defining metabolic health, cardio-metabolic health, metabolic lifestyle philosophy and the most important metabolic health data points.GLP-1 agonists like Ozempic, is it “cheating”, fat loss vs weight loss, safety profile, positive side effects, oral vs injections, effect on bone mineral density and if they are for everyone.The significant risk of visceral fat, VO2 max, steps, sarcopenia and excess cardio on bone health.Defining your why, using data to motivate you, SMART goals and the main obstacles preventing people from hitting their fat loss goals as well as the best supplements to fire up fat loss metabolism.Support the showFollow Steve's socials: Instagram | LinkedIn | YouTube | Facebook | Twitter | TikTokSupport the show on Patreon:As much as we love doing it, there are costs involved and any contribution will allow us to keep going and keep finding the best guests in the world to share their health expertise with you. I'd be grateful and feel so blessed by your support: https://www.patreon.com/MadeToThriveShowSend me a WhatsApp to +27 64 871 0308. Disclaimer: Please see the link for our disclaimer policy for all of our content: https://madetothrive.co.za/terms-and-conditions-and-privacy-policy/

Sappiamo che l'idratazione è fondamentale per il corpo, ma uno studio recente condotto dai ricercatori della Liverpool John Moores University ci mostra che può avere un ruolo cruciale anche nella gestione dello stress e nella prevenzione di problemi di salute a lungo termine. Lo studio, pubblicato sul Journal of Applied Physiology, ha osservato che chi beve meno di un litro e mezzo di liquidi al giorno presenta una risposta allo stress molto più elevata rispetto a chi invece rispetta le raccomandazioni di idratazione quotidiana, cioè circa 2 litri per le donne e 2,5 litri per gli uomini. La differenza non è piccola: parliamo di un aumento della risposta dell'ormone dello stress, il cortisolo, superiore al 50%. Il cortisolo è l'ormone principale dello stress. È utile, persino vitale, quando serve mobilitare energia in situazioni di emergenza. Ma quando la sua produzione è eccessiva o troppo frequente, i rischi aumentano:maggiore vulnerabilità a malattie cardiovascolari,incremento del rischio di diabete,e anche predisposizione a disturbi dell'umore come la depressione.In altre parole, non si tratta solo di sentirsi più tesi o agitati. Una reattività esagerata del cortisolo può minare la salute nel lungo periodo.  

This time on Question of the Week, James Tytko is being given a mental work-out thanks to this listener question on muscle fatigue. We learn about the biological reactions which govern intense exercise from Andy Jones, Professor of Applied Physiology at the University of Exeter... Like this podcast? Please help us by supporting the Naked Scientists

Are your hormones hijacking your training? If you've ever felt off during certain weeks of your cycle and wondered if your nutrition needs to change, you're not alone. This week, we're tackling one of the most common questions from female triathletes: should you be fuelling differently during your period? With new research emerging, it's time to bust some myths and cut through the confusion. You'll learn: What the science actually says about performance across the menstrual cycle Why your luteal and follicular phases might affect more than just your mood Practical tips to help you tweak your nutrition when (and if) you need to This episode will help you feel more confident and in control of your body, your training and your nutrition, no matter where you are in your cycle. Links & Resources McNulty, K. L., Elliott-Sale, K. J., Dolan, E., Swinton, P. A., Ansdell, P., Goodall, S., Thomas, K., & Hicks, K. M. (2020). The effects of menstrual cycle phase on exercise performance in eumenorrheic women: A systematic review and meta-analysis. Sports Medicine, 50(10), 1813–1827. https://doi.org/10.1007/s40279-020-01319-3 Schlie, J., Krassowski, V., & Schmidt, A. (2025). Effects of menstrual cycle phases on athletic performance and related physiological outcomes: A systematic review of studies using high methodological standards. Journal of Applied Physiology. https://doi.org/10.1152/japplphysiol.00223.2025

In this uplifting episode, we dive deep into one of our all-time favorite daily practices, rebounding.Both at home and at Core Balance, rebounding has become a cornerstone of our movement routine, boosting energy, improving lymph flow, and simply bringing joy. We are jjoined by the radiant Rachel, the creator of Radical Rebounding, who has turned this playful, powerful exercise into a holistic wellness practice. Together, we explore the science, emotional impact, and biohacking benefits of bouncing your way to better health. If you've ever wondered why this mini trampoline trend has taken off, or how something so simple can have such profound effects on detoxification, mood, and immunity, this is your episode.What You'll Learn:Rachel's journey: How rebounding helped her manage stress and anxiety, and why she created Radical Rebounding (how and why). how she grew up in nature, barefoot.The lymphatic connection: Why your lymph system depends on movement and how rebounding boosts circulation up to 3x more than walking. Your lymphatic system has no pump , you are the pump! Rebounding helps it flow.Just 10–15 minutes of daily bouncing can transform your energy, mood, and metabolism.Consistency over intensity — even gentle movement matters.It's one of the most time-efficient and joyful forms of exercise. why this is perfect for women, strength without force, bone density is common for women and this helps.Pair it with deep breathing, hydration, and grounding for amplified results. Tapping benefits?The NASA connection: The science behind why astronauts use rebounding for bone and cardiovascular healthMental and emotional uplift: How the joy of bouncing can be a daily antidote to stress and stagnationRebounding as a detox tool: How it supports immune function, recovery, and vitality. Why nose breathing is so good when you jump?Getting started: How to begin with 5–10 minutes a day and what to look for when choosing a rebounder (hello, bungee cords!)Why we go shoes off on the trampoline? will you pee in your pants? will you fall?How to combine biohacks: Why rebounding pairs perfectly with fasting, red light therapy, and cold exposure NASA Study on Rebounding Efficiency – Carter et al., Journal of Applied Physiology, 1980 Guy Avraham (2021) – Research on lymphatic flow and mechanical stimulation David Brownstein, MD – Studies and clinical observations on detoxification and immune resilienceConnect with Rachel: www.radicalrebounding.com Instagram: @radicalreboundingJumpsport: https://www.jumpsport.com/collections/shop-allTakk til vår samarbeidspartner:Oslo skinlab: Osloskinlab.no: rabattkode: bio60 @osloskinlabBoken vår BIOHACKING, - 21 uker på BESTSELGERLISTEN den finner du her:https://www.ark.no/produkt/boker/hobbyboker-og-fritid/biohacking-9788205611474Nysgjerrig på neste Biohacking Weekend 21 og 22 mars 2026? Mail: christin@kongresspartner.no

Are ultrarunners at higher risk of colon cancer? Can scrolling before a workout actually make you slower? And is muscle damage( not gut issues) the biggest reason athletes DNF ultras? This episode dives deep into three new studies that every endurance athlete should know about.Zoë and TJ break down the recent New York Times article on colon cancer risk in marathoners and ultrarunners, explaining why the headlines caused panic, what the data really says, and how to think critically about risk. They then discuss surprising new evidence that social media use before training may blunt your skill development and endurance. Finally, they dig into a groundbreaking study on muscle damage in ultras, why durability may matter more than VO₂max, and practical training strategies to keep your legs from blowing up on race day.Scroll to the bottom to see our citations for this episode!⏱️ TIMESTAMPS00:00 – Intro + Run Rabbit taper talk09:42 – Colon cancer study explained28:50 – Social media and mental fatigue in athletes42:00 – Muscle damage vs. GI distress in ultras01:20:15 – Practical training takeaways

A new study in the Journal of Applied Physiology links hydration to stress response. Researchers found adults who drank fewer fluids had higher cortisol levels when tested under stressful conditions. The findings suggest that staying hydrated may help blunt stress reactions. Carrying a water bottle could be a simple step toward better stress management. Subscribe to our newsletter to stay informed with the latest news from a leading Black-owned & controlled media company: https://aurn.com/newsletter Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

A new study in the Journal of Applied Physiology links hydration to stress response. Researchers found adults who drank fewer fluids had higher cortisol levels when tested under stressful conditions. The findings suggest that staying hydrated may help blunt stress reactions. Carrying a water bottle could be a simple step toward better stress management. Subscribe to our newsletter to stay informed with the latest news from a leading Black-owned & controlled media company: https://aurn.com/newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

This week on The Marathon Running Podcast, we tackle the most misunderstood phase of marathon training: the taper. Host [Insert Host Name Here] compares this final stage to the difference between cramming and consolidating for a major exam, sharing a personal story about how his own failed taper taught him the hard way that less is truly more. For solo runners like Letty, mastering the taper is especially crucial, as it's the final step to ensure your body is primed for an independent race. We dive into the science of supercompensation, explaining how resting unlocks your full physiological potential by rebuilding muscle, replenishing glycogen, and boosting your immune system.Whether you're battling the "taper crazies" or feeling anxious about the reduced mileage, this episode is a deep dive into the practical blueprint and mental strategies you need to arrive at the starting line feeling strong, confident, and ready for your best race. Trust the process, because the taper isn't about losing fitness—it's about unlocking it for that final, glorious solo effort.Here are our research citations:

As a heatwave grips the UK, we ask whether soaring temperatures impact women differently to men and what should be done about it. Professor Mike Tipton, Professor of Human and Applied Physiology at the University of Portsmouth, joins Nuala McGovern to explain. The author Paula Sutton has written her second novel, The Body in the Kitchen Garden. The interiors stylist and TV and social media personality talks to Nuala about creating plots to challenge her fictional detective Daphne Brewster, and her real-life passion for cottagecore and swapping city living for a cosy rural lifestyle. Several newspapers this morning are talking about the decision by Surrey Police to send undercover female officers out jogging to catch catcallers. They went running during rush hour to expose the frequency that women are harassed while exercising in public. A 2021 survey by Runner's World revealed that 84% of women had been harassed while jogging. Inspector Jon Vale, Borough Commander of Reigate and Banstead and Surrey's violence against women and girls safer spaces lead, joins Nuala. A woman in Wales who felt forced to terminate her pregnancy after being unable to access the anti-sickness medication she needed is calling for the drug to be made more widely available. Sarah Spooner was suffering from hyperemesis gravidarum which left her vomiting more than 20 times per day and unable to eat or drink. But she found it virtually impossible to access Xonvea, a medication which is recommended as a first-line treatment in England but not in Wales. Nuala hears Sarah's story, and speaks to Dr Caitlin Dean from Pregnancy Sickness Support about why there is a postcode lottery across the UK for women needing Xonvea. Sydnie Christmas captivated television audiences when she won Britain's Got Talent in 2024, becoming the first female singer to win the contest. With a background in musical theatre, the singer and actress impressed the judges with her powerhouse vocals. Since her win, she has released a debut album, topping the iTunes charts in the UK and US, and now she's starring as villain, Cruella De Vil in 101 Dalmatians, the musical at Eventim Apollo, London. Presenter: Nuala Mcgovern Producer: Emma Pearce

If traditional walking hasn't helped you shed pounds or boost energy like it used to, you're not alone—and you're not doing it wrong.In this episode, we explore Japanese Interval Walking (IWT), a powerful yet simple walking method that's revolutionized health and weight loss for people over 50. No gym. No gadgets. Just smarter walking, backed by real science. Tune in to learn exactly how to do it, why it works, and how to start today.Important PointsJapanese Interval Walking (IWT) alternates 3 minutes of gentle walking with 3 minutes of brisk walking—no running, no gasping, just a pace that makes conversation a bit tougher. It supercharges fat burn by triggering a metabolic switch in your body—especially effective for people over 50. Studies show IWT improves cardiovascular health, lowers blood pressure, increases energy, and boosts fitness without overtraining or injury risk. Consistency beats intensity. You don't need to walk faster—just stick with the pattern and show up regularly. Enjoyment keeps you going. Make walking something you look forward to with music, nature, or walking partners. This isn't just about weight loss—it's about reclaiming vitality at any age.Resources MentionedTanaka K. et al. (2004). A new approach to aerobic training: Interval walking in older adults. Journal of Applied Physiology. Japanese Ministry of Health Programs on safe interval training for aging adults Timer Apps: Interval Timer, Seconds, Tabata Timer (for easy 3-min switching) Playlist & Podcast Suggestions: Try Active Mindfulness episodes during your recovery intervals for bonus motivation!Actionable Steps for ListenersStart Today with This Simple Plan: • 3 min easy → 3 min brisk → repeat for 30 minutes • Use a phone timer or walking app to alternate intervals • Begin with 3 days/week; build up to 4–5 days/week over timeMake It Enjoyable and Stick With It: • Walk in places you love • Listen to uplifting music or podcasts • Invite a walking buddy for added accountability • Track your progress weekly—distance, time, or how you feelFirst Week Plan: • M/W/F: Full 30-minute interval walks • T/Th/Sat: Gentle stroll or active recovery • Sunday: Full rest dayBuild Consistency First—Speed Later: • Your “brisk” pace will improve naturally • It's more important to keep showing up than to push harderRelevant Links and CitationsTanaka K, et al. Effects of Interval Walking on Fat Oxidation and Fitness in Older Adults. Journal of Applied Physiology, 2004 Timer App: Interval Timer for Android, Seconds for iOS WHO Guidelines on Physical Activity for Adults 50+: WHO PA Guidelines

In this episode, we were in conversation with Brady Holmer who has majored in Applied Physiology and Kinesiology from the University of Florida and is a long distance runner himself. This conversation dives into understanding the significance of VO2Max for athletes as well as the general population. How to find out your VO2Max score, how to improve it, whether VO2Max is the key indicator of fitness or are there other factors are a few other topics that also formed part of this conversation. We also dived into Brady's running journey to becoming a 2:26 marathoner at Boston.Know more about Brady Homer : https://www.bradyholmer.com/About Vikas Singh:Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:Instagram: @vikas_singhhLinkedIn: Vikas SinghTwitter: @vikashsingh101Subscribe To Our Newsletter For Weekly Nuggets of Knowledge!

Credits: 0.25 AMA PRA Category 1 Credit™   CME/CE Information and Claim Credit: https://www.pri-med.com/online-education/podcast/frankly-speaking-cme-435 Overview: In this episode, we discuss how screen time—from adolescence through adulthood—can disrupt sleep more than we might realize. Hear what the latest research says about topics like blue light and sleep duration, discover practical strategies to sleep smarter in this digital world, and learn how sleep deprivation can impact the health of your patients. Episode resource links: Zhong, C., Masters, M., Donzella, S. M., Diver, W. R., & Patel, A. V. (2025). Electronic Screen Use and Sleep Duration and Timing in Adults. JAMA Network Open, 8(3), e252493-e252493. Liu, Y. (2016). Prevalence of healthy sleep duration among adults—United States, 2014. MMWR. Morbidity and mortality weekly report, 65. Centers for Disease Control and Prevention (CDC). (2017). Announcement: sleep awareness week, April 23–29, 2017. Morb Mortal Wkly Rep (MMWR), 66(15), 411. Chaput, J. P., Dutil, C., Featherstone, R., Ross, R., Giangregorio, L., Saunders, T. J., ... & Carrier, J. (2020). Sleep duration and health in adults: an overview of systematic reviews. Applied Physiology, Nutrition, and Metabolism, 45(10), S218-S231. Hartley, S., Royant-Parola, S., Zayoud, A., Gremy, I., & Matulonga, B. (2022). Do both timing and duration of screen use affect sleep patterns in adolescents?. Plos one, 17(10), e0276226. Salfi, F., Amicucci, G., Corigliano, D., D'Atri, A., Viselli, L., Tempesta, D., & Ferrara, M. (2021). Changes of evening exposure to electronic devices during the COVID-19 lockdown affect the time course of sleep disturbances. Sleep, 44(9), zsab080. He, J. W., Tu, Z. H., Xiao, L., Su, T., & Tang, Y. X. (2020). Effect of restricting bedtime mobile phone use on sleep, arousal, mood, and working memory: a randomized pilot trial. PloS one, 15(2), e0228756. Guest: Mariyan L. Montaque, DNP, FNP-BC   Music Credit: Matthew Bugos Thoughts? Suggestions? Email us at FranklySpeaking@pri-med.com   

Credits: 0.25 AMA PRA Category 1 Credit™   CME/CE Information and Claim Credit: https://www.pri-med.com/online-education/podcast/frankly-speaking-cme-435 Overview: In this episode, we discuss how screen time—from adolescence through adulthood—can disrupt sleep more than we might realize. Hear what the latest research says about topics like blue light and sleep duration, discover practical strategies to sleep smarter in this digital world, and learn how sleep deprivation can impact the health of your patients. Episode resource links: Zhong, C., Masters, M., Donzella, S. M., Diver, W. R., & Patel, A. V. (2025). Electronic Screen Use and Sleep Duration and Timing in Adults. JAMA Network Open, 8(3), e252493-e252493. Liu, Y. (2016). Prevalence of healthy sleep duration among adults—United States, 2014. MMWR. Morbidity and mortality weekly report, 65. Centers for Disease Control and Prevention (CDC). (2017). Announcement: sleep awareness week, April 23–29, 2017. Morb Mortal Wkly Rep (MMWR), 66(15), 411. Chaput, J. P., Dutil, C., Featherstone, R., Ross, R., Giangregorio, L., Saunders, T. J., ... & Carrier, J. (2020). Sleep duration and health in adults: an overview of systematic reviews. Applied Physiology, Nutrition, and Metabolism, 45(10), S218-S231. Hartley, S., Royant-Parola, S., Zayoud, A., Gremy, I., & Matulonga, B. (2022). Do both timing and duration of screen use affect sleep patterns in adolescents?. Plos one, 17(10), e0276226. Salfi, F., Amicucci, G., Corigliano, D., D'Atri, A., Viselli, L., Tempesta, D., & Ferrara, M. (2021). Changes of evening exposure to electronic devices during the COVID-19 lockdown affect the time course of sleep disturbances. Sleep, 44(9), zsab080. He, J. W., Tu, Z. H., Xiao, L., Su, T., & Tang, Y. X. (2020). Effect of restricting bedtime mobile phone use on sleep, arousal, mood, and working memory: a randomized pilot trial. PloS one, 15(2), e0228756. Guest: Mariyan L. Montaque, DNP, FNP-BC   Music Credit: Matthew Bugos Thoughts? Suggestions? Email us at FranklySpeaking@pri-med.com   

OVERVIEWPower, heart rate, or RPE (rate of perceived exertion or how you feel)? Which data point is best for gauging intensity during training or a race, and which is best for monitoring training progress? Coach Adam Pulford tackles these frequently asked questions in Episode 249 of "The Time-Crunched Cyclist Podcast". Although ALL THREE metrics have their place, Coach Adam reveals the hierarchy for what matters most and what metrics are used for context. TOPICS COVEREDPower vs Heart Rate vs RPE HierarchyHow to keep HR from drifting up during intervalsWhy HR might drop during intervalsWhy prioritize Power first, then RPE, and HR lastTraining at the top vs bottom of power zonesAll about Rate of Perceived Effort (RPE)Why three data points are better than oneASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCESEston, R., & Connolly, D. (1996).Use of Ratings of Perceived Exertion for Exercise Prescription in the Elderly.Validates RPE as a tool even without heart rate monitoring.Shows strong correlation between RPE and physiological markers like VO2 max and lactate threshold.Faulkner, J., et al. (2008).Rating of perceived exertion during isometric and dynamic exercise is influenced by the duration of exercise.Indicates how fatigue alters perceived effort.Garcin, M., Fleury, A., & Billat, V. (2002).The correlation between RPE and physiological variables (heart rate, lactate) in cycling.Found strong correlation between RPE and lactate threshold, especially in trained cyclists.Source: International Journal of Sports Medicine.Seiler, S., & Kjerland, G.Ø. (2006).Quantifying training intensity distribution in elite endurance athletes: is there evidence for an "optimal" distribution?RPE used as a monitoring tool for training load in elite cyclists and runners.Source: Scandinavian Journal of Medicine & Science in Sports.González-Alonso J, et al. (1999). Influence of body temperature on the cardiovascular response to exercise. Journal of Applied Physiology, 86(2), 599–605.https://doi.org/10.1152/jappl.1999.86.2.599Berntson GG, et al. (1997). Heart rate variability: Origins, methods, and interpretive caveats. Psychophysiology, 34(6), 623–648.https://doi.org/10.1111/j.1469-8986.1997.tb02140.xHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Want to train smarter—not just harder?This episode breaks down five of the most important peer-reviewed running studies from the past year, with real-life takeaways that every endurance athlete can use—whether you're racing 5Ks, 200-milers, or anything in between.From injury prevention to fueling, strength training, and how slow runs can actually make you faster—we've got you covered.

Mándanos un mensaje¿Alguna vez has sentido que sigues todas las reglas pero tu cuerpo no responde como esperabas? La respuesta podría estar en tus biomarcadores, esas pequeñas señales químicas que revelan la verdad sobre tu salud mucho antes que cualquier síntoma visible.Organizaciones de saludAmerican Diabetes Association (ADA): https://diabetes.org/American Heart Association (AHA): https://www.heart.org/World Health Organization (WHO): https://www.who.int/National Institutes of Health (NIH): https://www.nih.gov/Centers for Disease Control and Prevention (CDC): https://www.cdc.gov/Endocrine Society: https://www.endocrine.org/American College of Rheumatology: https://www.rheumatology.org/American Association for the Study of Liver Diseases: https://www.aasld.org/Estudios científicos específicosHemoglobina A1C: American Diabetes Association. (2021). Glycemic Targets: Standards of Medical Care in Diabetes. Diabetes Care, 44(Supplement 1): S73-S84.Ferritina y rendimiento: Sim, M., et al. (2019). Iron considerations for the athlete: a narrative review. European Journal of Applied Physiology, 119(7): 1463-1478.Miocinas: Pedersen, B. K. (2019). Physical activity and muscle-brain crosstalk. Nature Reviews Endocrinology, 15(7): 383-392.Perfil lipídico y riesgo cardiovascular: Grundy, S. M., et al. (2019). 2018 AHA/ACC/AACVPR/AAPA/ABC/ACPM/ADA/AGS/APhA/ASPC/NLA/PCNA Guideline on the Management of Blood Cholesterol. Journal of the American College of Cardiology, 73(24): e285-e350.Vitamina D: Holick, M. F., et al. (2011). Evaluation, treatment, and prevention of vitamin D deficiency: an Endocrine Society clinical practice guideline. The Journal of Clinical Endocrinology & Metabolism, 96(7): 1911-1930.Enzimas hepáticas: Kwo, P. Y., et al. (2017). ACG Clinical Guideline: Evaluation of Abnormal Liver Chemistries. The American Journal of Gastroenterology, 112(1): 18-35.Ácido úrico y enfermedad cardiovascular: Borghi, C., et al. (2020). Expert consensus for the diagnosis and treatment of patient with hyperuricemia and high cardiovascular risk. Cardiology, 145(1): 1-10.Variabilidad de frecuencia cardíaca: Shaffer, F., & Ginsberg, J. P. (2017). An Overview of Heart Rate Variability Metrics and Norms. Frontiers in Public Health, 5: 258.Support the showInstagram: andieillanesPágina web: andieillanes.com.mx

¿El entrenamiento polarizado es realmente para ti? Aunque suena como la estrategia definitiva para mejorar el rendimiento, la realidad es que no todos los deportistas pueden beneficiarse de la misma manera. ¿Cuánto volumen de entrenamiento necesitas para que funcione? ¿Qué pasa si no logras mantener la baja intensidad correctamente? En este episodio desglosamos sus ventajas, sus limitaciones y te damos las claves para saber si es la mejor opción para ti. No te quedes con la duda, ¡escúchalo ahora y descúbrelo! ————————- 10% en toda la web de FANTE con el código PODCASTHDLR https://bit.ly/WebFant%C3%A9 Todo lo de FANTÉ explicado AQUÍ: www.hijosdelaresistencia.com/fante ————————- ️ Apúntate a nuestra Newsletter aquí: https://hijosdelaresistencia.com/un-email-semanal ‍♂️ Entrena con nosotros: https://hijosdelaresistencia.com/formulario/ Accede a La Academia https://academia.hijosdelaresistencia.com/ ------------------------------------------ Para crear este episodio me he basado en: 1. Hydren, J. R., & Cohen, B. S. (2015). Current scientific evidence for a polarized cardiovascular endurance training model. Journal of Strength and Conditioning Research, 29(12), 3523-3530. https://doi.org/10.1519/JSC.0000000000001197 2. Stöggl, T., & Sperlich, B. (2014). Polarized training has greater impact on key endurance variables than threshold, high-intensity, or high-volume training. Frontiers in Physiology, 5, 33. https://doi.org/10.3389/fphys.2014.00033 3. Rosenblat, M. A., Perrotta, A. S., & Vicenzino, B. (2019). Polarized vs. threshold training intensity distribution on endurance sport performance: A systematic review and meta-analysis of randomized controlled trials. Journal of Strength and Conditioning Research, 33(12), 3491-3500. https://doi.org/10.1519/JSC.0000000000002618 4. Neal, C. M., Hunter, A. M., Brennan, L., O'Sullivan, A., Hamilton, D. L., De Vito, G., & Galloway, S. D. (2013). Six weeks of a polarized training-intensity distribution leads to greater physiological and performance adaptations than a threshold model in trained cyclists. Journal of Applied Physiology, 114(4), 461-471. https://doi.org/10.1152/japplphysiol.00652.2012 5. Muñoz, I., Seiler, S., Bautista, J., España, J., Larumbe, E., & Esteve-Lanao, J. (2014). Does polarized training improve performance in recreational runners? International Journal of Sports Physiology and Performance, 9(2), 265-272. https://doi.org/10.1123/ijspp.2012-0350

In this episode of the Braun Performance & Rehab Podcast, Dan is joined by Patrick "Pat" Lewis to discuss his framework for applying eccentrics and isometrics in sports performance programming, in particular in relation to basketball.Patrick Lewis joined the Charlotte staff as the Director of Men's Basketball Sports Performance in August 2023 and the 2024-25 season will be Lewis' second as a 49er. Lewis arrived in the Queen City after serving as the Director of Basketball Performance at Jacksonville University since May 2021. Lewis' coaching career began in May 2018 as an Intern Strength and Conditioning Coach for the University of Florida, where he worked alongside the basketball, golf, and tennis programs. In November 2019, Lewis was promoted and given the dual titles of Men's Golf Strength Coach and Assistant Strength and Conditioning Coach of Men's Basketball for the Gators. Lewis held those two titles until joining Jacksonville. Lewis earned both his Bachelor's of Science and Master's of Science in Applied Physiology and Kinesiology from Florida. His bachelor's had a concentration in exercise physiology and his master's was concentrated in human performance. Lewis was a member of the 2017 National Champion Florida Baseball program. Lewis is a member of the National Strength & Conditioning Association and he is a Certified Strength & Conditioning Specialist and Licensed Massage Therapist. He is also a certified sports nutrition coach according to the National Academy of Sports Medicine, in addition to being certified for his fascia abrasion technique.For more on Pat Lewis, be sure to check out https://rentsduetraining.com/ and check out @coachpatlewis on Instagram! *SEASON 6 of the Braun Performance & Rehab Podcast is brought to you by Isophit. For more on Isophit, please check out isophit.com and @isophit -BE SURE to use coupon code BraunPR25% to save 25% on your Isophit order!**Season 6 of the Braun Performance & Rehab Podcast is also brought to you by Oro Muscles. For more on Oro, please check out www.oromuscles.com***Season 6 of the Braun Performance & Rehab Podcast is also brought to you by Firefly Recovery, the official recovery provider for Braun Performance & Rehab. For more on Firefly, please check out https://www.recoveryfirefly.com/ or email jake@recoveryfirefly.comEpisode Affiliates:Kinetic Arm: Use code " BraunPR " at checkout!MoboBoard: BRAWNBODY10 saves 10% at checkout!AliRx: DBraunRx = 20% off at checkout! https://alirx.health/MedBridge: https://www.medbridgeeducation.com/brawn-body-training or Coupon Code "BRAWN" for 40% off your annual subscription!CTM Band: https://ctm.band/collections/ctm-band coupon code "BRAWN10" = 10% off!Ice shaker affiliate link: https://www.iceshaker.com?sca_ref=1520881.zOJLysQzKeMake sure you SHARE this episode with a friend who could benefit from the information we shared!Check out everything Dan is up to by clicking here: https://linktr.ee/braun_prLiked this episode? Leave a 5-star review on your favorite podcast platform

Dr. Jeremy Loenneke received his Ph.D. in Exercise Physiology from the University of Oklahoma, where he was mentored by Dr. Michael Bemben. Dr. Loenneke previously received his Master's degree in Nutrition and Exercise Science from Southeast Missouri State University, where he was mentored by Dr. Joe Pujol. Dr. Loenneke is a member of the American Physiological Society and the American College of Sports Medicine. He also serves on the editorial boards of many publications, including Sports Medicine, AGE, Medicine and Science in Sports and Exercise, and the Journal of Applied Physiology. Dr. Loenneke's study focuses on the adaptations of skeletal muscles to exercise in the presence of blood flow limitations. His latest study has provided answers to numerous critical methodological and safety problems about the use of blood flow restriction. Loenneke is the director of the Laboratory of Applied Physiology Kevser Ermin and his research group focuses on skeletal muscle adaptations to exercise with and without blood flow restriction. He is a member of the American Physiological Society and a Fellow of the American College of Sports Medicine. Work with RAPID Health Optimization Links: Jeremy P Loenneke on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Send us a textIn this illuminating solo episode, I dive deep into the interconnected realms of applied physiology and neuroscience to explore how honoring our evolutionary design can transform the way we live, perform, and thrive. With a focus on bridging the gap between the world within us and the rapidly evolving modern world around us, I break down the fundamental principles of how our bodies and brains are designed to function under "normal conditions"—a concept that feels increasingly distant in today's fast-paced, convenience-driven lifestyle.From the role of intermittent fasting in tapping into evolutionarily conserved mechanisms to the power of hormetic stressors like exercise, cold exposure, and mindful breathing, this episode unpacks how intentional, evidence-based lifestyle choices can support neuroplasticity, resilience, and overall well-being. I emphasize the importance of understanding key biomarkers like heart rate variability (HRV) to track and optimize our nervous system's adaptability and share actionable insights to help you integrate progressive, sustainable practices that elevate both mental clarity and physical performance.Whether you're navigating a health plateau, looking to build healthier habits, or simply aiming to deepen your connection with your body and mind, this episode offers a practical roadmap to reclaiming control over your physiology and psychology. Join me as I reflect on my own journey from dependency on external solutions to achieving self-mastery through a deeper understanding of how our bodies are designed to thrive in an ever-changing world.Looking to discover your science and optimize your life?APPLY FOR HEALTH OPTIMIZATION COACHINGhttps://coaching.knowyourphysio.org/Key Points From This Episode:Gap between modernity and physiology [00:01:06] Intermittent fasting and longevity [00:04:50] Heart rate variability and stress [00:09:21] Neuroplasticity and mental health [00:14:12]  Visit KYP Blog:https://knowyourphysio.org/learnSupport the show

Want to add a healthy habit to your daily routine that is absolutely free and incredibly effective? Looking to reduce insulin resistance and lose visceral fat? Want to boost mental health and improve cognitive function? Look no further than walking! Tune in to hear us unpack the myriad of research-supported benefits.   In this episode, we discuss the incredible benefits of walking, from lowering blood pressure to improving heart rate variability to reducing stress and so much more. Learn about the magic number when it comes to step count, our thoughts on walking in nature vs. on a treadmill, and get practical tips for getting those steps!    Also in this episode:  Naturally Nourished Teas are buy 3 get 1 FREE, use code FREETEA Gift cards at Naturally Nourished Detox Masterclass 1/8 Keto Masterclass 1/15 Walking Pad C2 use code ALIMILLERRD for savings Health Benefits of Walking Lowers Blood Pressure Hypertension: Brisk walking for 30 minutes, five days a week reduces blood pressure (Hypertension, 2020). Improves Cholesterol Levels Cholesterol: Effects on LDL and HDL cholesterol (Journal of the American Heart Association, 2021). Lipid Profiles: Walking improves triglycerides and HDL (Atherosclerosis, 2021). Reduces the Risk of Coronary Artery Disease Coronary Artery Disease Risk: 150 minutes of walking weekly (Circulation, 2022). Enhances Cardiorespiratory Fitness Reduces Systemic Inflammation Systemic Inflammation: Walking lowers CRP and IL-6 (Arteriosclerosis, Thrombosis, and Vascular Biology, 2020). Systemic Inflammation: Walking reduces inflammatory cytokines (The Journal of Endocrinology, 2022). Helps Maintain Healthy Weight and Prevent Obesity Improves Heart Rate Variability Heart Rate Variability: HRV improvement with regular walking (Heart, 2022). Prevents Peripheral Artery Disease Peripheral Artery Disease: Walking improves circulation and function in PAD patients (Journal of Vascular Surgery, 2021). Reduces Resting Heart Rate Enhances Endothelial Function Supports Recovery After Cardiac Events Improves Insulin Sensitivity Insulin Sensitivity: Improvements with post-meal walks (Diabetes Care, 2021). Enhances Glucose Regulation Boosts Fat Oxidation Fat Oxidation: Brisk walking boosts fat metabolism (Journal of Applied Physiology, 2022). Reduces Visceral Fat Reduction of visceral fat after 10,000 steps/day (Obesity, 2021). Promotes Energy Balance Energy Balance: 12,000 steps/day for maintaining weight (Medicine & Science in Sports & Exercise, 2020). Regulates Hormones Related to Metabolism Increases Mitochondrial Efficiency Improves Metabolic Flexibility Prevents Metabolic Syndrome Helps Manage Type 2 Diabetes Mental health Stress Reduction: Nature walks lower cortisol more than treadmill (Environmental Research, 2022). Stimulates Neurogenesis and Brain Plasticity Brain Connectivity: Walking improves default mode network activity (Journal of Aging Research, 2021). Enhances Neurotransmitter Balance Supports Autonomic Nervous System Regulation Improves Sensory Integration Vestibular Function: Enhancing balance and stability with walking (Frontiers in Neuroscience, 2021). Strengthens Cognitive Function Neurogenesis and Cognitive Function: Exercise-induced brain growth (Nature Neuroscience, 2021). Promotes Myelination and Nerve Health Enhances Emotional Regulation via the Vagus Nerve Reduces Neurological Disease Risk Synchronizes the Nervous System Through Rhythmic Movement Improves Sleep and Circadian Rhythm Bone and Joint Health Immune System Support Longevity and Reduced Mortality Gut Health Gut Health: Positive effects on microbiota diversity (Gut Microbes, 2020). The Science of Step Counts Thoughts on Nature vs. Treadmill Walking Cognitive Benefits: Nature walking improves attention restoration (Nature Neuroscience, 2021). Proprioception: Benefits of uneven terrain in natural settings (Journal of Sports Medicine, 2023). Motivation: Outdoor walkers maintain habits better than treadmill users (Behavioral Medicine, 2022). Immune Boosting: Increased NK cell activity in forest walkers (International Journal of Environmental Health Research, 2021).   Sponsors for this episode:  According to extensive research by the Environmental Working Group, virtually every home in America has harmful contaminants in its tap water. That's why you've got to check out AquaTru. AquaTru purifiers use a 4-stage reverse osmosis purification process, and their countertop purifiers work with NO installation or plumbing. It removes 15x more contaminants than ordinary pitcher filters and are specifically designed to combat chemicals like PFAS in your water supply. Naturally Nourished Podcast listeners can use code ALIMILLERRD at AquaTru.com to save 20% off. 

Episode 70 - On this episode of the ORS Podcast we welcome Yujiro Yamada. Yuji is a Ph.D. candidate in the Department of Health, Exercise Science, and Recreation Management at the University of Mississippi. He is a member of the Kevser Ermin Applied Physiology Lab, working under the supervision of Dr. Jeremy P. Loenneke. Yujiro earned his bachelor's degree in exercise science from Ohio Dominican University (Columbus, OH) and his master's in exercise science from the University of Mississippi (Oxford, MS). His research focuses on the physiological responses to resistance exercise, with and without blood flow restriction, and its impact on muscle and cognitive adaptations. Alex Smith piece on ESPN: https://www.espn.com/video/clip/_/id/42306520 Shaw Strength Podcast: https://www.youtube.com/watch?v=5wrgQA8VU0c Chief paper discussed: Yamada, Yujiro; Hammert, William; Kataoka, Ryo; Song, Jun Seob; Kang, Anna; Kassiano, Witalo; Loenneke, Jeremy; The role of the muscle metaboreflex on cardiovascular responses to submaximal resistance exercise with different pressures and modes of blood flow restriction. Applied Physiology, Nutrition, and Metal. 2024.

In today's episode I'm talking Recovery Techniques in the form of Recovery Rituals. These rituals will help you be more energetic, lower your risk of injury, and you'll enjoy better climbing sessions. Find out the role of energy in your body, and how it effects your recovery. Also learn how to reevaluate your training intensity and volume, as well as create better habits around nutrition, sleep, your recovery techniques, and mental well being. All of this can affect how you recover. Whether you're preparing for an indoor project or simply wanting to feel less tired during your climbing sessions, stick around for some great info! 00:01:33 What recovery actually is: energy 00:06:26 Are you thriving or just surviving your climbing sessions 00:07:29 What is happening in the body during a workout session & how recovery works to rectify those things 00:10:52 How to jumpstart your recovery 00:13:43 Track everything; highlighting the role of intensity and volume 00:14:55 Guidelines on how to increase load 00:18:17 Leave a session feeling snappy 00:18:52 Nutrition: Macro nutrients, minerals, and micro nutrients 00:22:28 Sleep 00:24:06 Active and passive recovery strategies 00:31:15 Mental and emotional side of recovery 00:34:04 Common mistakes and beliefs that climbers have 00:37:55 Implementing these recovery strategies 00:42:00 Challenge! Here's my free Flexibility Foundations Course: https://www.modusathletica.com/flexibility-foundations-opt-in Ready to join us? Sign up for our training membership: https://www.modusathletica.com/stronger-together I ntro To Training Masterclass is another free way to work with us: https://www.modusathletica.com/masterclass References: Gabbett, T. J. (2016).** The training-injury prevention paradox: should athletes be training smarter and harder? **British Journal of Sports Medicine, 50(5), 273-280. https://bjsm.bmj.com/content/50/5/273 Kellmann, M., & Kallus, K. W. (2001). Recovery-Stress Questionnaire for Athletes: User Manual. Philippe, M., Wegst, D., Müller, T., Raschner, C., & Burtscher, M. (2012). Climbing-specific finger flexor performance and forearm muscle oxygenation in elite male and female sport climbers. European Journal of Applied Physiology, 112(8), 2839-2847. Haff, G. G., & Periodization Research Team. (2014).Periodization strategies for strength power athletes. Strength & Conditioning Journal, 36(4), 14-24.

La survie lorsqu'une personne est enterrée vivante dépend de plusieurs facteurs cruciaux : la quantité d'oxygène disponible, l'espace dans lequel elle est enfermée, le niveau de stress, ainsi que l'état physique de la personne. Les études scientifiques sur ce sujet sont limitées pour des raisons éthiques, mais certains principes de physiologie humaine permettent d'estimer le temps de survie. Facteurs Affectant la Survie 1. Quantité d'Oxygène Disponible : Le facteur le plus déterminant est la quantité d'air disponible. Un adulte moyen consomme environ 0,5 litre d'oxygène par minute au repos. Un espace confiné tel qu'un cercueil ou une cavité d'environ 0,5 m³ contiendrait environ 150 litres d'air. Étant donné qu'environ 21 % de l'air est composé d'oxygène, cela représente 31,5 litres d'oxygène disponible. À un rythme de respiration normal (repos), la personne consommerait cette quantité en environ 2 à 3 heures. Cependant, l'augmentation du dioxyde de carbone (CO2) dans un espace confiné entraînerait une suffocation rapide. 2. Augmentation du CO2 et Asphyxie : À mesure que la personne consomme de l'oxygène, la concentration en CO2 augmente, créant une situation d'hypercapnie. Une étude sur les effets de l'hypercapnie montre que la concentration de CO2 entre 5 et 10 % provoque des symptômes graves comme l'hyperventilation, la panique et, finalement, la perte de conscience . En espace clos, cela peut survenir en moins d'une heure après l'épuisement partiel de l'oxygène disponible. 3. Impact Psychologique et Physique : Le niveau de panique influence également le taux de consommation d'oxygène. Une personne calme pourrait ralentir sa respiration, prolongeant ainsi sa survie. Mais en réalité, la plupart des gens éprouveraient de la panique, ce qui augmente la consommation d'oxygène. Un article publié dans *Resuscitation* montre que l'hyperventilation due à la panique peut doubler ou tripler la consommation d'oxygène . Études et Expérimentations Les études empiriques directes sur la survie en étant enterré vivant sont rares, mais il existe des récits historiques et des reconstitutions contrôlées. En 2011, un illusionniste américain, Anthony Britton, a tenté de survivre à un enterrement volontaire en étant enfermé sous terre. Cependant, il a dû être sauvé après moins de 30 minutes, soulignant les dangers liés au manque d'oxygène et à la panique . Une autre étude sur la survie en espace confiné, publiée dans *Applied Physiology*, révèle que l'hypoxie (manque d'oxygène) associée à l'accumulation de CO2 peut entraîner une perte de conscience en moins de 15 à 20 minutes, suivie de la mort dans l'heure si aucune ventilation n'est disponible . Conclusion En résumé, une personne enterrée vivante pourrait survivre quelques heures au maximum, mais en réalité, les niveaux de panique et la disponibilité limitée d'oxygène réduiraient ce temps de manière significative. La mort survient généralement par asphyxie, provoquée par l'épuisement de l'oxygène et l'accumulation de dioxyde de carbone. Bien que des récits et des expériences existent, les cas réels de survie en étant enterré vivant sont extrêmement rares, et la science ne soutient pas l'idée d'une survie prolongée sans ventilation adéquate. Hébergé par Acast. Visitez acast.com/privacy pour plus d'informations.

This is the third episode of our special podcast series exploring the Sept/Oct themed issue of the American College of Sports Medicine's Health & Fitness Journal on professionalization and advocacy. In this episode, we'll explore registration of exercise professionals, with Dr. Brian Biagioli, the lead author for the article in the themed issue entitled "Harmonizing Health and Fitness with Healthcare Through the U.S. Registry of Exercise Professionals." In this episode you'll gain crucial insights into the harmonization of health, fitness, and healthcare, all through the innovative framework of the Coalition for the Registry of Exercise Professionals. Brian explores the necessity of establishing minimal competencies for exercise professionals to maintain high standards and ensure ongoing education.This episode tackles regulatory oversight in the exercise profession, the pressing need for qualified exercise professionals, and an alternative approach to state licensure through a national registry.Witness the transformative potential of a national registry for exercise professionals. Discover how this system benefits employers by enabling real-time verification of professional qualifications and maintaining ongoing educational standards. Brian emphasizes the importance of collaboration among leading organizations like ACE, NSCA, and ACSM to enhance the industry's credibility and efficiency. Engage with us as we explore the necessity of a unified framework, drawing lessons from international examples, and highlight the collective effort needed for industry advancement. Join the conversation and contribute to the evolution of the fitness profession.Show Notes Page: https://wellnessparadoxpod.com/episodeacsm3Our Guest: Dr. Brian Biagioli, EdD.Dr. Biagioli currently serves as a Graduate Program Director for Applied Physiology in the Department of Kinesiology and Sport Science at the University of Miami. He holds positions on several boards related to standard setting, education accreditation and population engagement in physical activity, including the Committee on Accreditation for Exercise Science, Coalition for Registration of Exercise Professionals (Vice-President), the International Confederation of Registers for Exercise Professionals (Past-Chair), and Board for Certification for the National Council on Strength and Fitness.Dr. Biagioli has authored four college textbooks related to physical activity, health, nutrition and performance. Additionally, he presents and collaborates both nationally and internationally with thought-leaders on common themes affecting public health and physical activity engagement.Follow us on social at the links below: https://www.facebook.com/wellnessparadox https://www.instagram.com/wellnessparadox/ https://www.linkedin.com/company/wellness-paradox-podcast https://twitter.com/WellnessParadox

Send us a text Coach Villani is the owner Of XPE Sports along with being the inventor of the Shred Mill. Villani interned with NHL's Washington Capitals and was set to help the Washington Wizards prior the NBA lockout. From Washington, D.C. Coach Villani moved to Orlando, where he assisted the Head Strength Coach of the Orlando Magic for a basketball season. Coach Villani was the Director of Human Performance at Cris Carter's FAST Program. While at FAST he focused on sport specific speed, agility, and strength training. He helped prepare numerous NFL Combine athletes and professional athletes from all sports. Villani started his education at Clemson University in South Carolina and attended graduate school at The George Washington University in Washington, D.C. he received a master's degree in Exercise Physiology and graduated in the top of his class. His thesis was published by The European Journal of Applied Physiology and dealt with the benefits of exhaustive interval training. Coach Villani has one of the most impressive clientele lists in the world along with some of the fastest 40-yard times in combine historyhttps://www.instagram.com/xpesports?igsh=NjA1cnVoeGdqeHpvhttps://x.com/tony_villani_?s=21https://xpesports.thinkific.com/https://youtube.com/@platesandpancakes4593https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y=https://voodoo4ranch.com/To possibly be a guest or support the show email Voodoo4ranch@gmail.comhttps://www.paypal.com/paypalme/voodoo4ranch

This is the second part of our Wim Hof series; A comprehensive exploration of the Wim Hof Method. We unpack the transformative effects of this powerful technique on mental, physical, and spiritual health. Join us as we continue to explore controlled breathing, cold exposure, and their profound impacts, with expert interviews and actionable insights.Deepening Mental Clarity - Further examine how advanced breathing techniques can enhance cognitive functions.Advanced Physical Health Techniques - Dive into more sophisticated practices that amplify endurance and recovery.Elevating Emotional Resilience - Explore deeper emotional management strategies for a more balanced life.Integrating Spiritual and Interpersonal Growth - Learn how the Wim Hof Method fosters deeper connections with oneself and others.We reference ongoing research from prestigious journals such as the Journal of Neurophysiology, Journal of Clinical Investigation, and European Journal of Applied Physiology to enrich our discussions with scientifically backed insights.Breath - Wim Hof Documentary https://www.youtube.com/watch?v=C0RBMwirwC4With Gratitude xxx Hosted on Acast. See acast.com/privacy for more information.

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2672: Christian Finn of MuscleEvo.net debunks the common claim that squats and other compound exercises significantly increase testosterone levels and accelerate muscle growth. Despite temporary hormonal spikes post-exercise, the research indicates these effects are too fleeting to impact muscle hypertrophy or strength gains meaningfully. Finn recommends focusing on overall lifestyle changes for lasting hormonal balance. Read along with the original article(s) here: https://muscleevo.net/squats-testosterone/ Quotes to ponder: "Heavy resistance training involving large muscle groups does have the potential to increase post-training testosterone levels." "Any temporary surge in post-training hormone levels is too small to have any impact on muscle protein synthesis, muscle fiber hypertrophy or strength gains." "In one study, the increase in free testosterone levels immediately after squats ranged from roughly 40 to 55 percent above baseline." Episode references: European Journal of Endocrinology: https://eje.bioscientifica.com European Journal of Applied Physiology: https://link.springer.com/journal/421 Learn more about your ad choices. Visit megaphone.fm/adchoices

En el capítulo de hoy, exploramos los 5 mejores ejercicios para vencer la resistencia a la insulina y mejorar tu salud metabólica. La resistencia a la insulina puede llevar a problemas graves como la diabetes tipo 2, pero afortunadamente, ciertos tipos de ejercicio pueden ayudarte a manejar y revertir esta condición. Si te gusta el contenido y deseas más consejos sobre salud y fitness, asegúrate de darle like, comentar y suscribirte a nuestro canal. ¡Activa la campanita de notificaciones para no perderte nuestros próximos videos! Suscríbete a mi boletín informativo en: www.drmauriciogonzalez.com Sígueme en: YouTube: www.youtube.com/@DoctorMauInforma Instagram: www.instagram.com/dr.mauriciogonzalez/ TikTok: www.tiktok.com/@drmauriciogonzalez Twitter: www.twitter.com/DrMauricioGon CONTACTO ► booking@drmauriciogonzalez.com Fuentes: Jelleyman, C., Jelleyman, C., Yates, T., Yates, T., O'Donovan, G., Gray, L., King, J., Khunti, K., Davies, M., & Davies, M. (2015). The effects of high‐intensity interval training on glucose regulation and insulin resistance: a meta‐analysis. Obesity Reviews, 16. https://doi.org/10.1111/obr.12317. Gallo-Villegas, J., Castro-Valencia, L., Pérez, L., Restrepo, D., Guerrero, O., Cardona, S., Sánchez, Y., Yepes-Calderón, M., Valbuena, L., Peña, M., Milán, A., Trillos-Almanza, M., Granados, S., Aristizábal, J., Estrada-Castrillón, M., Narvaez-Sanchez, R., Osorio, J., Aguirre-Acevedo, D., & Calderón, J. (2021). Efficacy of high-intensity interval- or continuous aerobic-training on insulin resistance and muscle function in adults with metabolic syndrome: a clinical trial. European Journal of Applied Physiology, 122, 331 - 344. https://doi.org/10.1007/s00421-021-04835-w. Dunstan, D., Daly, R., Owen, N., Jolley, D., Courten, M., Shaw, J., & Zimmet, P. (2002). High-intensity resistance training improves glycemic control in older patients with type 2 diabetes.. Diabetes care, 25 10, 1729-36 . https://doi.org/10.2337/DIACARE.25.10.1729. Gordon, B., Benson, A., Bird, S., & Fraser, S. (2009). Resistance training improves metabolic health in type 2 diabetes: a systematic review.. Diabetes research and clinical practice, 83 2, 157-75 . https://doi.org/10.1016/j.diabres.2008.11.024. Castaneda, C., Layne, J., Munoz-Orians, L., Gordon, P., Walsmith, J., Foldvari, M., Roubenoff, R., Tucker, K., & Nelson, M. (2002). A randomized controlled trial of resistance exercise training to improve glycemic control in older adults with type 2 diabetes.. Diabetes care, 25 12, 2335-41 . https://doi.org/10.2337/DIACARE.25.12.2335. Thind, H., Lantini, R., Balletto, B., Donahue, M., Salmoirago‐Blotcher, E., Bock, B., & Scott-Sheldon, L. (2017). The effects of yoga among adults with type 2 diabetes: A systematic review and meta-analysis.. Preventive medicine, 105, 116-126 . https://doi.org/10.1016/j.ypmed.2017.08.017. Atashak, S. (2018). The Effect of Eight Weeks of Pilates Training on C-Reactive Protein, Insulin Resistance, and Body Composition in Middle-Aged Obese Women. Journal of Rafsanjan University of Medical Sciences, 17, 421-434. Learn more about your ad choices. Visit megaphone.fm/adchoices

Space travel goes against a million years of human evolution. So how does it affect our brains? In just six decades of manned space flights, we've discovered a remarkable amount about the neurological effects of venturing to the stars. In this episode of ‘YOUR BRAIN ON...' we discuss: • How low gravity changes your brain structure, impacts your balance, and... actually might improve your sleep • The cognitive dangers of space travel, from the mania of isolation to the destructive forces of cosmic radiation • Why we're evolutionary drawn to explore other worlds and believe in aliens • What spaceflight can teach us about neuroplasticity and cogntive decline This episode, we're joined by: DR. JAY BUCKEY, astronaut and space physiologist, who, in 1998, was part of the Neurolab mission, going to space for 16 days to study the effects of spaceflight on the brain and nervous system. DR. SHEYNA GIFFORD, aerospace medic, who famously spent a year in a simulation of Mars on a volcano in Hawaii, to study the psychological impacts of long-term space travel. DR. RACHAEL SEIDLER, Professor in the Department of Applied Physiology and Kinesiology at the University of Florida, and an expert on spaceflight's affects on neuroplasticity. EMILY CALANDRELLI, renowned science educator and engineer, who highlights how what we learn while exploring space greatly benefits our lives down here on Earth. ‘Your Brain On' is hosted by neuroscientists and public health advocates Ayesha and Dean Sherzai. ‘Your Brain On... SPACE TRAVEL' • SEASON 2 • EPISODE 1  

It's the time of year when many folks find themselves looking to create healthier routines to improve body composition and overall well-being. Instead of attempting fad diets or funneling your money into the weight loss industry, consider implementing simple, free, and science-backed habits into your day-to-day life. Adding in basic, tried-and-true behaviors can yield life-changing, sustainable results.  On this episode of The Model Health Show, you're going to learn five behaviors you can begin utilizing today for better health this year. These habits are simple and attainable lifestyle changes like spending more time outdoors, building strong connections with others, and eating more meals at home. You're going to learn about the incredible benefits of adding muscle to your frame, how walking more can increase your longevity, and so much more. No matter your intention for the year ahead, these five habits can help you improve your immune function, reduce risk for disease, and improve your metabolic health. I hope this episode will support you in your goals and allow you to model health and vibrancy to your loved ones. Enjoy! In this episode you'll discover: Why spending time in nature can act as a preventative medicine. What biophilia is. The link between environmental exposures and gene regulation. How air quality and sun exposure impact your health. Why spending time in nature can reduce inflammation. How our relationships influence our brain health. Why social engagement is critical for the health of elderly populations. How oxytocin affects immune function. The minimum number of steps you should get in a day. How walking can reduce risk of multiple diseases. The connection between testosterone and steps per day. How to reduce your intake of one of the most toxic substances in our food supply. The details of how vegetable oil is processed. Four main benefits of building muscle. The link between resistance training and brain plasticity. How often you should weight train to improve your long-term memory. Why muscle is the key to improving metabolic health. Items mentioned in this episode include: Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Organifi.com/smarterkit -- Get a free copy of my cookbook when you buy the kit! Eat Smarter Family Cookbook Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud   Thanks to our Sponsors! This episode is Brought to you by Four Sigmatic. Give yourself permission this year, proactively spend more time with the people that you care about, and again, this could be a date night, this could be, family get togethers, this could be, getting together with a friend to exercise or go for a walk, this could be scheduling lunch or dinners together, this could be making time for a cup of coffee, whatever the case might be. Whatever the case might be. And a little funny story, and I've never shared this before, I've never gotten a cup of coffee with someone, like out there in the streets, there are all these cool coffee shops. I've never done it. I've never done it. Alright, I just haven't. I didn't even drink coffee most of my adulthood, and this was until a few years ago when my wife, I was utilizing these dual extracted medicinal mushrooms from Four Sigmatic in making teas, but they were sending coffee as well, and my wife was just like... It was... She loved it. It was just her highlight of her morning, and I was just like, what is it? Because the last time I had tasted coffee, I was a kid, and I was with my grandmother and I'm wondering, why is this lady always drinking this? Whatever this is, and I drank it, I took a sip and I was like, I literally... The thought that crossed my mind when I sipped that coffee when I was probably seven years old, is that something is wrong with my grandmother. There's something wrong with her. How in the world can she drink this stuff? And that was that, and I even actually bought her for Christmas a little container of her favorite coffee, which was Folgers, is what she was using. The best part of waking up. And she actually, and this was... Again, I was like seven or eight, and when I was maybe in my late 20s, I went to my grandmother's house. And that Folgers gift that I had bought her that had a bow on top was in her cabinet still, she had kept it all those years. And so there was this beautiful affinity with this, but I was just like, I'm never drinking this stuff again. And so once I tried the coffee and had it the way that I was preparing it for my wife, like blending some high quality fats into it and things like that. It was like, oh, I get it. This is pretty awesome. But for me, I haven't gone and gotten coffee with anyone, I have gotten some tea, I have had some tea, like back in the day if somebody would wanna get coffee, I'd get some tea. But now it's because I'm kind of spoiled. I have the most incredible coffee in the world that I get from these people that I truly trust, because the coffee industry is crazy right now. All these different microplastics and toxic molds and pesticides and all the stuff that people are just consuming every single day. And many of these chemicals are in a category known as obesogens, these are obesity-causing agents that alter our metabolic health and also carcinogens, these are cancer-causing agents, and so Four Sigmatic is all organic, the most incredible coffee, all organic, but also it's blended with dual extracted medicinal mushrooms like lion's mane, and scientists at the University of Malaya discovered that compounds in lion's mane are able to significantly improve the activity of nerve growth factor in the brain. Nerve growth factor is essential in the regulation of growth, maintenance, proliferation and the survival of various brain cells, it's pretty powerful stuff to say the least, and also there's several studies indicating its role in helping to reduce issues related to mental health, things like anxiety and excessive stress, the lion's mane is really remarkable. And that's what I actually had today, the Four Sigmatic ground coffee lion's mane blend with Chaga as well, and Chaga is a powerful, powerful antioxidant and mountains of studies affirming its benefits with the immune system. So this is what I make for myself and my wife every morning, and I highly encourage you to check them out, go to foursigmatic.com/model. That's foursigmatic.com/model, and you're going to get 10% off all of their incredible coffee blends, if you're not into coffee like I used to be, they also have incredible elixirs or tea they're in a tea version basically, with these incredible science-backed long storied medicinal mushrooms as well, and they also have a great hot cocoa, a reishi hot cocoa that my son loves, my youngest son, Braden really loves, that reishi hot cocoa. So many great things, you get 10% off store wide, also you get access to some free shipping opportunities and stuff like that, so they're amazing. Really, really amazing. Been a big part of my family's lives for many years foursigmatic.com/model This episode is brought to you by Organifi. I'm imploring us to make it a mandate this year. This is the year to have some more home-cooked meals focus on a system for some food prep, making some delicious meals, spending a little bit of time in the kitchen, or having your family find a strategy for that so that you can have healthier ingredients and also ingredients that are not riddled with these toxic oils. And I'm a big fan of helping to create a fun kitchen culture and family culture around food and around the dinner table. And that was really the inspiration behind my latest book, The Eat Smarter Family Cookbook, which I am incredibly honored to say is a USA Today national bestseller. And it was a number one cookbook in the United States, number one new release cookbook in the United States when it came out. That is crazy pants, all right? But a book like that could not do what it did without being focused on deliciousness. Yes, we've got all the science there. As a matter of fact, the science that we just shared on those vegetable oils is in the Eat Smarter Family Cookbook. There's over 250 peer-reviewed scientific references embedded into the book in a fun and beautiful way. But also when it boils down to it, it's really about the delicious recipes. There's a hundred incredible recipes and something for everyone, absolutely. But listen, from what I'm seeing, this book is making its way into people's kitchens and it's just staying there, all right. So we're seeing pictures all over the place of people getting the Eat Smarter Family Cookbook and it just becomes a staple in their kitchen. There's so many delicious things to make from that book. And right now, you can actually get your hands on the Eat Smarter Family Cookbook as a free gift with the New Year, New You Superfood Bundle from Organifi. The Superfood Bundle has three components. One focuses on energy, the other focuses on recovery, and the other focuses on a radiant appearance, which includes healthy skin. For energy, you get the Organic Red Juice Superfood Blend. In addition to this berry blend, which includes blueberries that have been found to directly target fat cells, and this is according to researchers at the University of Michigan, one of their other ingredients used in the Red Juice Blend is beets. And a study published in the journal Applied Physiology showed that beet juice boosts stamina up to 16% during exercise and training. So the Red Juice Blend is all about energy and kids love it as well. It's one of my family favorites for sure, and it's been a huge upgrade to the Kool-Aid paradigm that I grew up in, and I know that you probably grew up in as well. Kool-Aid and their Flavor-Aid. Kool-Aid is already cheap, but if you didn't even have Kool-Aid money, we got Flavor-Aid. And now, in addition to that, so we've got the Red Juice Blend in this incredible bundle for this new year, but we've also got the Gold Blend. And the Gold Blend is centered around the power of turmeric, and it's an incredible turmeric latte. And in particular, a study that was published in the European Journal of Nutrition uncovered that compounds in turmeric can down-regulate inflammatory cytokines and up-regulate the activity of adiponectin and other satiety-related hormones. And turmeric has been well-established to improve insulin sensitivity, reduce blood fats, and directly act upon fat cells. And in addition to this organic turmeric blend, there's also things like Reishi Medicinal Mushroom and cinnamon and other incredible ingredients that have been documented through peer-reviewed studies to improve our sleep quality and improve cognitive function and recovery. And finally, in this amazing bundle, for a radiant appearance, in particular for healthy skin, and it's derived from the very best and most bioavailable sources there really isn't any collagen better in the world than Organifi's Collagen. Now, a study published in the journal Dermatology Practical and Conceptual titled Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Fields of Dermatology and Cosmetics. This was just published in 2022, affirming collagen does in fact work at preventing and reducing the signs of aging of our skin. Improving the elasticity, reducing the appearance of wrinkles, and there's this huge component that often isn't given a name, but we talk about the glow of the skin and this kind of radiant appearance of the skin. Collagen is critical in that. And so you get all three of these incredible superfood blends, Organifi's Red Juice blend, their Gold blend, and their Collagen blend, you get all of these together for 15% off, plus they're going to give you a free physical copy they're gonna send to you of the Eat Smarter Family Cookbook, the USA Today National Best-Selling Book for free. It's absolutely amazing. Head over there right now and take advantage of this. While supplies last, go to organifi.com/smarterkit. That's organifi.com/smarterkit, all together as one word, smarterkit. And take advantage of this. Again, this incredible bundle that they put together just for this, for us to kick off this new year right, to provide some incredible resources and incredible nutrition as well. Organifi really does go above and beyond. I love those guys. So again, take advantage of those resources and take advantage of the Eat Smarter Family Cookbook and make more home-cooked meals for yourself and your family this year.

The most effective way to reach your goals is by transforming your mindset. In order to achieve your goals in the new year, it's critical that you understand the role your mind plays in solidifying your habits. When you're able to change the way you think, by default you begin to change your behaviors. On this episode of The Model Health Show, you're going to hear four inspirational messages to remind you of your ability to affect change and create the life that you want. You're going to hear powerful insights about how your identity influences your actions, the best methods for overcoming negativity, and how setting an intention can spark transformation. You'll also hear groundbreaking truths about how to utilize strategies like forgiveness and reframing your challenges can change your outcomes. This compilation features four incredible thought leaders in their respective fields, including Michael Beckwith, Ed Mylett, and more. I hope this episode reminds you of your power and inspires you to reach your goals. So click play, listen in, and enjoy this episode of The Model Health Show! In this episode you'll discover: The truth about how far you are from reaching their goals. How your life's challenges can qualify you to make a difference. Why identity is the most powerful force for humans. The three key ingredients to upgrading your identity. What it means to be the one. How your reticular activating system works. Why being teachable can help you reach your goals. The transformative power of forgiveness. How to use self-assessment to improve yourself. What your state of mind is, and how it influences your reactions. The 5 Ds to overcome negative thoughts. How to block out negativity. Why you should start a success journal. What mind fasting is. The power of practicing introspection. How depression relates to expression. The difference between real thinking and mentation. How having a strong intention can change your life. Items mentioned in this episode include: Onnit.com/model -- Save an exclusive 10% on performance supplements & tools! Piquelife.com/model -- Get exclusive savings on bundles & subscriptions! Organifi.com/Model -- Use the coupon code MODEL for 20% off + free shipping! Instantly Transform Your Mindset with Ed Mylett – Episode 587 How to Build Your Mental Fitness with Greg Harden – Episode 713 Solve Any Problem & Overcome Obstacles Faster with Jon Gordon – Episode 707 Mind Fasting & Dealing with Conflict with Dr. Michael Beckwith – Episode 687 The Power of One More by Ed Mylett Think and Grow Rich by Napoleon Hill The Power of Intention by Wayne Dyer Stay Sane in an Insane World by Greg Harden The One Truth by Jon Gordon Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud   Thanks to our sponsors. This episode is brought to you by Onnit. One of the ways that Ed and I connect is our love of fitness, our love of training our bodies so we can show up stronger and more resilient in our day to day lives. And for me, it's all about practicality and understanding things that are going to happen in our lives that are going to be obstacles in our goals to getting to the level of fitness that we want to get to. So we can have aspirations of going to the gym every day or going on a hike or going for a walk every day. But stuff happens. Life happens. Things come up. And so over the years, I've been collecting different pieces of fitness equipment, different tools, low-cost tools that I always have on hand when plans change and I can't get to where I want to get to. So I always have something at home and also for my family to utilize as well. And so this is why I'm such a huge fan of unconventional training, not just the typical push-pull methods of training, but being able to focus on all of these remarkable stabilizer muscles and having a level of tone and definition that you typically don't see with people in my age bracket, for example, but also the functionality and being able to express myself in all these remarkable, creative, fun ways. Because we want to be able to continue playing and having fun as we age as well. And a big part of that, for me, has been utilizing unconventional training with the fitness tools from Onnit. They are the company that brought steel clubs and steel maces and their incredible primal kettlebells to the market. Things that have become popularized with other companies. Onnit is the originator. They've had partnerships with Marvel, with Star Wars, like you just can't partner up with companies like that, but it's because they are the real deal. They are the industry leader when it comes to utilizing these tools. And also they have top tier science backed. Literally, they run some of their supplements through double-blind placebo-controlled clinical trials, and they're based on earth-grown nutrients. So their Shroom Tech pre-workout has been run through a placebo-controlled clinical trial, and it is proven to increase your stamina, to increase your bench press and squat reps. It is truly remarkable. And the same thing holds true with their nootropic alpha brain. And so not only do they have steel clubs, steel maces, and their primal kettlebells, and so many other pieces of incredible fitness equipment that again, I highly recommend you pop over there and grab yourself at least one of these fitness tools to utilize this year. Add something to your repertoire, but also they have the very best human performance supplements that you're going to find. And you get everything that I just mentioned for 10% off store wide when you go to on onnit.com/model, that's onnit.com/model, upgrade your dedication to fitness, get yourself one of these pieces of equipment to have on hand at your home. And also they're fun. And they're amazing to be able to utilize. You could do sometimes dozens or even over 100 different exercises with some of these pieces of equipment. It's truly remarkable. And also again, incredible nutrition as well. So check them out onnit.com/model. This episode is brought to you by Pique Tea. Whenever a special guest comes into the Model Health Show studio, everyone is offered some of the most health-affirming and nourishing teas for them to sip on. Now, whether that's matcha green tea or one of my favorite teas, which is the fermented tea called pu'er. It's all about creating an environment for health and wellness within the body. In particular, when it comes to pu'er, it's about creating an environment of having a healthy microbiome. A study published in the Journal of Agriculture and Food Chemistry found that pu'er is able to potentially reverse gut dysbiosis by dramatically reducing the ratios of potentially harmful bacteria and increasing ratios of beneficial bacteria. One of the major ways that pu'er is able to do this is its high concentration of polyphenols that are remarkably beneficial for our gut flora. Now, the only pu'er that I drink and that I offer to my special guests is the fermented pu'er that utilizes a cold extraction technology making this pu'er at cold to low temperatures for up to eight hours. And this patented process gently extracts the natural antioxidants and polyphenols specifically and provides them in a way for maximum efficacy. And it's wild harvested. So this is beyond organic, making it even more rich in polyphenols. Plus it's triple toxin screened for one of the highest levels of purity. These are the teas from Pique Life. Go to piquelife.com/model. That's P-I-Q-U-E-L-I-F-E.com/model. And you're going to get up to 15% off their incredible fermented pu'er plus free shipping and other bonuses like free tea samples with some of their pu'er tea bundles. And their tea samples actually come with a 12 pack of different tea varieties for you to try out some of their different and they have over 20 award winning teas at Pique life. Again, go to piquelife.com/model for up to 15% off free shipping plus a free sample pack of their incredible teas. Go there right now. piquelife.com/model and check them out.   This episode is brought to you by Organifi. one thing I know about Michael Beckwith because I've been at his house, I see all the nutrition he is about that life when it comes to nourishing, as he calls it, the body temple. He knows that his ability to express, his ability to serve, his ability to reach his highest potential and to stay at a high vibration has a lot to do with how he's taking care of his body. And one of the things that him and I are both big fans of is utilizing superfood concentrates. And one of my favorite superfood concentrates is a blend of the most powerful super-fruits. In particular, red, blue, that hue. That is an indication of certain antioxidants that have remarkable benefits. For example, Acai has the highest orac value meaning its concentration of antioxidants of any of the popular fruits that you see in the produce aisle at any conventional grocery stores. Now, Acai has an orac value of over 100,000. That's about 10 times more antioxidants than common fruits. And how does that show up? Does it actually translate over for our bodies? Well, a study published in the Journal of Agriculture and Food Chemistry found that Acai does in fact raise participants' antioxidant levels, demonstrating how effectively it is absorbed by our microbes, by the human gut. Our bodies really do vibe well with Acai. That's why it's popping out here on the streets right now. But we want to make sure, again, that it's organic. And these superfood concentrates. What if you blend Acai with, for example, blueberry, which researchers at the University of Michigan published data affirming that blueberries can actually affect genes that are controlling our ability to burn fat. Plus, combine that with the power of something that's well documented to increase our endurance. A study published in the Journal of Applied Physiology found that beet juice is able to increase stamina of study participants 16% during exercise. These are just some of the ingredients, the superfood ingredients in the Organifi red juice formula. It is free of conventional sugars. It's all organic. This is great for the kids. Kids really like Organifi red juice as well. It's a huge upgrade from the conventional Kool-Aid and Flavor Aid that many of us grew up with. This is a way to get all of these incredible nutrients infused into our bodies, into our cells by enjoying something like organifi red juice. Head over to Organifi.com/model and they're going to give you 20% off their incredible red juice blend. Go to organifi.com/model. That's Organifi.com/model for 20% off store wide, including their incredible all organic red juice blend. And now for our final segment, in this inspiration compilation, to give us some rocket fuel as we head into the new year.