Podcasts about central governor theory

Why do so many runners hit a wall in the second half of a race? Is it fueling? Pacing? Mental fatigue? In this episode, we break down the most common reasons runners struggle in the back half of their events—whether it's an ultramarathon, marathon, or even a half marathon—and provide science-backed solutions to help you finish strong.

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This week we tackle the Central Governor theory (aka mind over matter).

In today's Lattice Podcast highlight, host and coach Josh Hadley sits down with coach Cameron Hartley to explore two interesting theories. The ‘Central Governor Theory', which suggests that a system in our brain signals when it's time to stop exercising to prevent potential harm, and the ‘Psycho-Biological Theory', which integrates psychological constructs into our understanding of endurance performance.Highlights from this discussion include:Understanding exercise cessation: The role of the brain in regulating physical limits according to the Central Governor Theory.Integrating psychology in endurance: How the Psycho-Biological Theory emphasises the perception of effort and motivation.This episode is just a highlight from a more in-depth conversation that covers additional insights on endurance performance and how these theories can be applied in training. For the full discussion, tune in to the complete episode available on all major podcast platforms.Tune in for this captivating episode highlight on Spotify, Apple Podcasts, Google Podcasts, Stitcher, and more! The Lattice jingle is brought to you by Devin Dabney, music producer of the outdoor industry who also hosts the American Climbing Project.

Welcome to a fast-moving and interesting conversation with Alex Hutchinson, author of the book Endure. Alex is a popular columnist for Outside Magazine, covering topics related to sweat science, and is an expert on the scientific aspects of peak performance and human limitations, especially relating to endurance. He recounts his extraordinary story at the start of the show, sharing the amazing breakthroughs he's made in his career as a middle distance runner in college, and you won't believe some of the memorable insights he presents, many of which I'm still thinking about today. In this episode, we get into all kinds of topics like the popular Central Governor Theory, promoted by Dr. Timothy Noakes, who proposed that the brain is the true limiter of peak performance, not fatigue, talk about the ultimate limits of human performance, and much more!   TIMESTAMPS: The brain is the true limiter of peak performance, not fatigue. [00:46] Alex has an amazing story of how he became a 4-minute distance runner. [03:59] His progress was at an unheard-of pace. [15:56] It is hard for endurance athletes to buy into the idea that our mindset is holding us back. [20:06] What is the ideal competitive disposition? The cocky “I can win” and the “I don't belong here” are at both ends of the spectrum. [24:38] Alex thinks genetics had very little to do with his ability as a runner. [35:45] Is there such a thing as fear of success in these athletes? What you say to yourself makes a big impact. [40:55] It is difficult to distinguish between the discomfort or pain of effort and the discomfort of an injury. [48:14] Do the coaches need to do something different when an athlete gets injured? [51:58] No one is going to break records by large amounts. [58:43] Alex is moderately optimistic on doping. [01:02:34]   LINKS: Brad Kearns.com Brad's Shopping page Endure SweatScience   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @brad.kearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn't occupy this revered space. Seriously, Brad won't promote anything he doesn't absolutely love and use in daily life. Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Email me for special B.rad 10% discount and 60-day free trial! NutriSense: Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount! Marek Health: Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount! LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Brad's Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Online educational courses: Numerous great offerings for an immersive home-study educational experience Check out the my Favorites page for discounts on other great products!See omnystudio.com/listener for privacy information.

Alex Hutchinson is back to discuss some of his most recent articles he published at Outsideonline: The Salt in Sports Drinks May Not be as Crucial as You Think How Pregnancy Affects Your Marathon Time Alex Hutchinson is an avid runner and author.  We did a series of podcasts on his book, Endure: Mind, Body and the Curiously Elastic Limits of Human Performance. Previous Podcasts where we discuss the specific chapters of Endure: Podcast #1:   The Unforgiving Minute, The Conscience Quitter, Heat, Belief Podcast #2: The Central Governor Theory, Pain and Training the Brain Podcast #3 : Oxygen, Fuel, and Zapping the Brain Check out Alex's other books: Which Comes First, Cardio or Weights?: Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise Big Ideas: 100 Modern Inventions That Have Transformed Our World What Defines our Limits - with Alex Hutchinson Follow Alex on Twitter Check out Sweat Science

A week ago I ran the Ocean State Marathon and experienced something that I had only read about - the Central Governor theory. It was a wild experience and something I'll never forget. After cruising through the first 21 hilly miles, miles 22-24 were really tough. It took a great effort to keep running and not walk. Then, at mile 25, I experienced something entirely new to me. I'm well aware of the Central Governor model of performance but I had never put myself in the position test it out. At mile 25 my central governor let go and I felt like a new man. I finished the race with the fastest 10 minute segment I had put together all day All of that came after I was struggling to run at 11:00 pace. What and how did this happen?! I know experienced marathoners and ultra runners have gone through this but it was so new and just so amazing. In today's episode I talk all about this experience so that you may benefit from this in the future. Learn more about your ad choices. Visit megaphone.fm/adchoices

Alex Hutchinson is back to discuss some of his most recent articles he published at Outsideonline: Why Cyclists Can Handle Heat Better than Runners New Data on How Your Arm Swing Affects Running Do Endurance Athletes Get More Cavities? Alex Hutchinson is an avid runner and author.  We did a series of podcasts on his book, Endure: Mind, Body and the Curiously Elastic Limits of Human Performance. Previous Podcasts where we discuss the specific chapters of Endure: Podcast #1:   The Unforgiving Minute, The Conscience Quitter, Heat, Belief Podcast #2: The Central Governor Theory, Pain and Training the Brain Podcast #3 : Oxygen, Fuel, and Zapping the Brain Check out Alex's other books: Which Comes First, Cardio or Weights?: Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise Big Ideas: 100 Modern Inventions That Have Transformed Our World What Defines our Limits - with Alex Hutchinson Follow Alex on Twitter Check out Sweat Science

The central governor theory is based around the premise that the brain will override your physical ability to run and “shut the body down” before you're able to do serious or permanent damage to yourself. Dr. Joe Uhan, founder of Uhan Performance in Eugene (Physical Therapy, Coaching, Running Analysis) and is studying manual therapy fellow-in-training at Johnson & Johnson Physical Therapy in Steamboat Springs, CO. Topics we cover in part 2: The central governor has a purpose and we have to listen to it. Learned pain patterns You become more sensitive to common pain points. Your governor becomes hyper sensitive, and more threatened. Can you "synthetically mask" the central governor?  Does the governor actually know whats going on?  Can your central governor fail you? Can that work to your advantage? Can you train your central governor with Psychology? PMA goes a long way. What's happening to the governor when we have peaks and valleys in our run? Maybe it's a committee of governors... What is the something that all the top runners have in common that amazes you? We referenced the article Joe wrote in irunfar

The central governor theory is based around the premise that the brain will override your physical ability to run and “shut the body down” before you're able to do serious or permanent damage to yourself. Dr. Joe Uhan, founder of Uhan Performance in Eugene (Physical Therapy, Coaching, Running Analysis) and is studying manual therapy fellow-in-training at Johnson & Johnson Physical Therapy in Steamboat Springs, CO. Topics we cover in part 1: What is the central governor What the central governor does. Tries to determine how much output can the body give without catastrophe. The central governor depends on all systems of the body. There's the role of the different peripheral systems and then the central brain. Everyone's Different. How close to catastrophe does the central governor shut down the body? How can we have a better relationship with our governor. Which is easier to train; the peripheral systems or the brain? Does the central governor fall out of shape? We referenced the article Joe wrote in irunfar

Episode SummaryDr. Tim Noakes, legendary scientist, on overhydration, central governor theory, “low carb, high fat” diet, diabetes and heart diseaseShow Notes02:00 – Dr. Noakes introduces himself and talks about his early influences10:55 – “Hyponatremia”: What is it, and why is it important?18:20 – “Central Governor” theory28:25 – Low Carb High Fat Diet (LCHF)34:05 – Broad guidelines on LCHF36:45 – Views on lipid hypothesis and linkage between diabetes and heart disease45:40 – Thoughts on ‘Comrades' marathon48:20 – The Noakes Foundation and current workFollow Dr. NoakesWebsite: https://thenoakesfoundation.org/Website: https://nutrition-network.org/YouTube: https://www.youtube.com/channel/UC1ncpHCujYWS3yzB1C_tSbgTwitter: @ProfTimNoakesDonate to the Noakes Foundationhttps://thenoakesfoundation.org/donateBooks by Dr. NoakesLore of Running - Amazon LinkThe Real Meal Revolution - Amazon LinkLore of Nutrition - Amazon LinkWaterlogged: The Serious Problem of Overhydration in Endurance Sports - Amazon LinkContact Details for Running and Fitness with RajWebsite: runfitraj.comemail:runningandfitnesswithraj@gmail.comFacebook Group:Running and Fitness with RajInstagram:@runningandfitnesswithrajTwitter: @RunningRaj

Att göra en DNF (Did Not Finish) och välja att bryta en tävling är något som för många ultralöpare är väldigt laddat. Men hur vet man att man tagit rätt beslut? Vi berättar om de gånger vi själva brutit och de gånger vi lyckats fortsätta. Länkar Vårt coachingprogram 10 månader mot 10 mil The Central Governor Theory (från fellrnr.com) Johnnys race report från UTMB 2017 Ellen och Emmys race report från HUB 200 miles 2020 http://www.paceonearth.se/podcast/  

Professor Timothy Noakes has gone against the grain all his life. 1st his groundbreaking book The Lore of Running... then coming out against the idea that dehydration was the most significant risk to marathoners (turns out he was right),  then the Central Governor Theory... then... well, it goes on and on. In this once in a lifetime interview opportunity, Dr. Cooper takes a deeper dive into each aspect of Professor Noakes' controversial career, what drives him and what's next!For more information about the Catalyst Community, earning your health & wellness coaching certification, the annual Rocky Mountain Coaching Retreat & Symposium and much more, please see https://www.catalystcoachinginstitute.com/ or reach out to us Results@CatalystCoachingInstitute.com If you'd like to share the Be A Catalyst! message in your world with a cool hoodie, t-shirt, water bottle stickers and more (100% of ALL profits go to charity), please visit https://teespring.com/stores/be-a-catalyst If you are a current or future health & wellness coach, please check out our Health & Wellness Coaching Forum Group on Facebook: https://www.facebook.com/groups/278207545599218.  This is an awesome group if you are looking for encouragement, ideas, resources and more!Finally, if you enjoy the Catalyst Podcast, you might also enjoy the YouTube Coaching Channel, which provides a full library of freely available videos covering health, wellness & performance: https://www.youtube.com/c/CoachingChannel

There is a very real connection between your mind and body, and this connection is never more apparent than it is when you exercise. When it comes to pushing yourself to new limits while exercising, your mind can often have the last word in your performance. In this episode, Tom gives you a crash course in the central governor theory, and how you can train yourself to override it. Learn more about your ad-choices at https://news.iheart.com/podcast-advertisers

From breaking the four-minute-mile, to the Central Governor Theory, to Ross's philosophy of Stoic Sports Science, this is an episode for those of us who enjoy getting into the deep trenches of what's possible of our minds and bodies.  ... More with The Spaniard: Link to FREE Fear Course here. Coupon code: fear. (limited time) Website Spaniard's books on Amazon  Speaking Info. Reading List Instagram Facebook Twitter

Professor Timothy David Noakes is a South African scientist, and an emeritus professor in the Division of Exercise Science and Sports Medicine at the University of Cape Town. He is a co-founder of the now prestigiousSports Science Institute of South Africa (SSISA). He has been rated an A1 scientist by the National Research Foundation of SA for a third 5-year term. In 2008 he received the Order of Mapungubwe, Silver, from the President of South Africa for his “excellent contribution in the field of sports and the science of physical exercise”. Prof Noakes has published more than 750 scientific books and articles. He is now the co-founder and Chief Medical Director of the Nutrition Network and devotes a majority of his time to promoting the low carbohydrate high fat diet and on raising funds for Eat Better South Africa! and research through The Noakes Foundation. In addition to this he has run more than 70 marathons and ultramarathons. Questions:1. You are trained as a medical doctor, but in South Africa you are mostly known as a sport scientist and professor. Would you share with us when your interest in studying the science behind sport and nutrition originated? 2. You have a hypothesis of how the brain may play a more important role in race potential than runners have typically considered. Tell us more about what you call the Central Governor Theory of Fatigue. 3. You have written the book “Waterlogged” about the dangers of hyponatremia. Would you elaborate on what causes this condition, why it is so dangerous and give us some hydration guidelines for training and competition?4. Some athletes say that the LCHF diet has a negative effect on their training as it causes them to feel as if they have a lack of energy when they exercise. Are they doing something wrong or is this diet just not for everyone?5. You have written and talked extensively about the effect that diet has on our health. Through the Covid-19 pandemic we have seen that most of the patients who have been hospitalized or died has had underlying comorbidities like diabetes, hypertension, and obesity. Can you please elaborate as to why these underlying conditions are such a risk when contracting this virus? 6. We know that nutrition plays a crucial role in our health and weight management. Is exercise as crucial specifically in weight loss or is the role of exercise from a health and well-being perspective more beneficial?7. As ladies we are always aware of the number on the scale and what we can do to reduce that number. In your opinion, is there a form of exercise that is better than others to lose weight most efficiently.8. At the Tim Noakes Foundation you have an initiative called “Eat Better South Africa”, can you please tell us more about that? 9. After a lifetime of research and studies, if you look back at your career, is there something that you would do differently? 10. If there is one piece of advice that our listeners can take from you, what is the most important thing that will have the biggest impact on their health and performance?If you would like to find out more about Dr. Noakes, check out the Noakes foundation at https://thenoakesfoundation.org/Books that Dr. Noakes referred to:Superfoods for super kidsThe real meal revolutionFollow this link to the banting diet green list:https://realmealrevolution.com/banting-green-list/

murf and Smurfette are endurance athletes, juggling their professional careers as an Educational Leader and a Doctor with endurance training. This week, Smurf & Smurfette go solo to talk about breaking through the pain barrier. Inspired by a chat during a long run, the question was how do I get through the final few k's of a half marathon. Nutrition, training and pacing all play a role here...but so does mental strength and having a suite of mental strategies to draw upon during these low moments. We cover > Central Governor Theory and the role it plays in mentally pushing in those final moments of a tough race or training session> Have a system and strategies that have been practiced and rehearsed ready to implement in the tough moments> Being ready to respond rather than react> Overcoming the negative internal-dialogue and using mantra's to push through the pain> Strategies to relax the body, hold good form and get through those painful times> Using focus to hold good form and get through the difficult moments - Using a whole body check-in process to focus on breathing, arm swing, glute engagement and cadence> Remembering your WHY, remembering the process, remembering those finish line feels and remembering your mantra> Breaking it down in to small chunksShowlinks- www.smurfandsmurfette.com.au- joshua@smurfandsmurfette.com.au- salome@smurfandsmurfette.com.au- www.facebook.com/smurfandsmurfettetri- Instagram @smurfandsmurfettetriSupported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com and runlikeagirl.ca

Alex Hutchinson is a Canadian journalist, Cambridge University trained physicist and ex-national level runner. He is also the author of a fantastic book called Endure – Mind, Body, and the Curiously Elastic Limits of Human Performance. The book is the product of a decade-long quest to explore the limits of human endurance, collating the experience and data of hundreds of athletes, explorers, scientists and experts in the field. In our conversation Alex shares some of the findings from his work exploring the factors that determine the limits of endurance, as well as how we can do our upmost to push beyond the barriers that our minds and our mounting sense of effort can begin to erect when we are approaching our limits. “The essence of pushing your limits in Endurance sports is learning to override that instinct so that you can hold your finger a little closer to the flame – and keep it there, not for seconds, but for minutes or even hours.” Some of the topics we cover in Part 1 of our conversation include: * The Central Governor Theory and why our brain stops us from going over the edge. * The trainability of pain tolerance and why embracing discomfort is integral to endurance performance. * Fallacies around hydration and what the science says. * Nutrition – why low-carb high-fat diets have been promoted so heavily in the world of ultra-endurance, why glucose is still the fuel of choice for the top marathon runners, why making binary categories like I've just done is completely wrong when discussing fuelling a run with carbs/fat. In Part 2 (coming next week), some of the topics discussed include: * Ways to diminish your perception of effort and therefore enhance your performance. * Why self-belief and positive self-talk can be so significant when trying to push to your limits. * Alex's involvement with Nike's Breaking2 Project. * Where does technology fit into all of this? Where does Alex see marathoning in the future?

Alex Hutchinson is a Canadian journalist, Cambridge University trained physicist and ex-national level runner. He is also the author of a fantastic book called Endure – Mind, Body, and the Curiously Elastic Limits of Human Performance. The book is the product of a decade-long quest to explore the limits of human endurance, collating the experience and data of hundreds of athletes, explorers, scientists and experts in the field. In our conversation Alex shares some of the findings from his work exploring the factors that determine the limits of endurance, as well as how we can do our upmost to push beyond the barriers that our minds and our mounting sense of effort can begin to erect when we are approaching our limits. “The essence of pushing your limits in Endurance sports is learning to override that instinct so that you can hold your finger a little closer to the flame – and keep it there, not for seconds, but for minutes or even hours.” Some of the topics we cover in Part 1 of our conversation include: * The Central Governor Theory and why our brain stops us from going over the edge.* The trainability of pain tolerance and why embracing discomfort is integral to endurance performance.* Fallacies around hydration and what the science says.* Nutrition – why low-carb high-fat diets have been promoted so heavily in the world of ultra-endurance, why glucose is still the fuel of choice for the top marathon runners, why making binary categories like I’ve just done is completely wrong when discussing fuelling a run with carbs/fat. In Part 2 (coming next week), some of the topics discussed include: * Ways to diminish your perception of effort and therefore enhance your performance.* Why self-belief and positive self-talk can be so significant when trying to push to your limits.* Alex’s involvement with Nike’s Breaking2 Project.* Where does technology fit into all of this? Where does Alex see marathoning in the future? SUBSCRIBE to Sweat Elite to gain access to all content: www.sweatelite.co/subscribe-now

As we enter the so-called third phase of isolation, what can we learn from Dr Tim Noake's Central Governor Theory to help us cope better and go the distance?

In this episode, we discuss peripheral versus central fatigue and how it relates to the Central Governor theory. Is your limit all in your head or at you limited by your physical capacity? Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Did you know up until the age of five, the interaction between our movement and gravity is subconscious? After the age of five, we begin to "learn" how to use our muscles, which is an incredible disruption to our relationship with nature.  In this episode of the Align podcast, I chat with well-known movement expert, Dr. Nicholas Romanov, on the biomechanics of movement and why it's essential we realign with gravity to prevent injury and move optimally. We go further than just movement, and also dive into how our emotions, perception, and vibrations all correlate to the way we move.  Dr. Nicholas Romanov is a two-time Olympic coach and creator of the Pose Method, an essential guide for all runners seeking to go faster and farther without injury. What we discuss: The General Movement Theory (00:00) How we disrupt our natural movement (4:00) How to unlearn how we have been taught to move (8:00) Actionable steps to come into relationship with gravity (9:00) The POSE method (12:15) The benefits of learning to run on ice (13:00) Heal striking (15:45) Why cushioning your heals when running increases injury (18:00) What natural actually means (19:00) How to align with gravity (20:00) The definition of emotion (25:00) How postural patterns affect how a person thinks and feels (29:00) Dr. Romanov upbringing in the Soviet Union (32:00) How Dr. Romanov became an elite athlete (36:00) The evolution of fitness (38:30) The dangers of micromanaging your nutrition and health (40:00) The Central Governor Theory (46:30) Perception in relation to your body (50:00) Our emotional vibrations (55:00)   Find more from Dr. Nicholas Romanov: posemethod.com

This is an episode of Crush It Mondays.  Each week, I'll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start.  I originally had a different topic queued up for today's Crush It Monday, but in the middle of my race over the weekend, I realized that the way I think about pain during a race or during an interval workout might be helpful.  It's something I've had to work on. You've probably heard the quote "Get comfortable with being uncomfortable."  Of course, that quote extends far past just the discomfort of exercise. So this weekend I did a 2 day mountain bike race in Squamish, BC.  I've been trying to stay more local and go to races I can drive to in order to prevent burnout from too much time on airplanes (and save money). That means that I've been doing races that are shorter than my normal 50-100 mile mountain bike races.  The races I've been doing have been under 3 hours.  I still prefer longer races and my true talent is in the longer races, but I'm proud of how I've been performing at shorter events.  The other caveat with shorter events is that you have to ride harder than you would at say a 5-8 hour race. The pacing is just different and it's a different type of fitness. That brings me to my point- talking about pain.  I mentioned this during my Cape Epic podcast because endurance racing is also painful, but just in a different way.  So you're racing. You're breathing hard, your legs are on fire, maybe your back hurts, your heart rate is pinned.  You just want to slow down.  But most of the time, our brain tells us to slow down before our body actually needs to.  If you want to learn more about this, check out my podcast episode with Walter Staiano and look up Samuel Marcora's work who both talk about perception of effort and mental fatigue. Tim Noakes also has a slightly parallel theory called the Central Governor Theory. So it hurts.  The climb is relentless and you want to just slow down.  It happens to everyone.  We all feel this way.  So how do you convince yourself to keep pushing? First, doing intervals in your training where you are going the same pace or harder helps.  The alarm bells that go off when there's bright red pain may be less after some practice actually being in pain.  Next, I think it's important to have a mantra that works for you. My husband likes to think about how when he is hurting, he is making other people around him hurt. I like to think of it as if I'm at my limit, so is everyone around me. I'm not alone.  A mantra I use in hard intervals is "I'm okay. You're okay. Keep pushing. You got this."  In the race over the weekend, I told myself, "It's good that it hurts. I'm lucky I can push this hard.  I can push like this forever, I welcome the pain."  Or a shorter version, "This is good pain."  This brings me to another point- not all pain is created equal. If you are sick or injured, that is NOT good pain to push through.  Try to come up with a mantra that works for you and practice it. My favorite mantra that not only applies to pain, but also to anything that is hard is, "Don't Wish It Away."  It's easy to wish " would this climb just end?  I wish the finish line was closer!"  Trust me, I especially start thinking this in really long races.  Being in the moment is hard sometimes, especially when it hurts, but trying to find gratitude in that moment can help.  "I signed up for this. I trained for this. I'm lucky to be here.  This is where I get to know myself best.  The views are beautiful.  Look at all these people who are pushing themselves too." Anything you can tell yourself to stop the negative rumination of wishing it away is helpful...and again, it's a practice. It won't always work.  But just being aware when you are doing it can help you enjoy your event or your workout so much more and also help you embrace the pain.  I'm actually recording this on Saturday.  Tomorrow is going to hurt. I'm excited for the pain. I'm excited for the opportunity to push myself again.  Do I really mean that?  Just typing it helped.  Try it next time!

What are the limits to human performance? This episode is all about that. It's not an easy question to answer. As you'll hear, those limits are elastic – and they are about the body and the mind.  My guest is Alex Hutchinson. Alex is an award-winning journalist and author. He has a regular column in Outside magazine. His most recent book Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance is amazing. This is a book that among other things, explores the relationship between the mind and body in athletic performance. In reading it, I came away with not only a greater understanding of the research into athletic endurance, but with a far greater appreciation for the interaction between mind and body than I ever had before. And, when we think about uncertainty, one of the biggest uncertainties we have is in knowing the limits to our physical performance as humans – and how these limits may have been set by our own minds. This is an amazing conversation. In it, we cover: The background to Endure which includes a great story by Alex; The role of perceived effort; The “Central Governor Theory”; Pacing and risk; Belief; Oxygen and breath; Mental fatigue Tons more!  Show notes: Alex's website Alex on Twitter Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance Alex's column in Outside Online Tim Noakes Jens Voigt Samuele Marcora Nike's Breaking 2 project Loss aversion Erick Wainaina Freediving Alex's New Yorker article on Brandon Hendrickson and extreme breath holding Wim Hof Good to Go by Christie Aschwanden Roger Bannister _ _ _ _ _ _ _ _ _ _ _ Like what you heard? Subscribe and/or leave a rating and review on iTunes: http://apple.co/1PjLmK Subscribe on Stitcher: http://www.stitcher.com/podcast/all-things-risk/the-all-things-risk-podcast Subscribe on Soundcloud: https://soundcloud.com/ben-cattaneo Follow the podcast on Twitter: https://twitter.com/RiskThings Drop us a note: allthingsrisk@gmail.com  _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ Get your free audio book and 30 day free trial at Audible: US listeners: get your free trial and audio book at Audible UK listeners: get your free trial and audio book at Audible

Endure: Mind, Body and the Curiously Elastic Limits of Human Performance author, Alex Hutchinson, joins The Nation to discuss endurance: what it is, what defines our limits and the science that helps us understand it. Previous Podcasts where we discuss the specific chapters of Endure: Podcast #1:   The Unforgiving Minute, The Conscience Quitter, Heat, Belief Podcast #2: The Central Governor Theory, Pain and Training the Brain Podcast #3 : Oxygen, Fuel, and Zapping the Brain Check out Alex's other books: Which Comes First, Cardio or Weights?: Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise Big Ideas: 100 Modern Inventions That Have Transformed Our World

Gudiol och Valkeaoja går på djupet kring de olika förklaringsmodeller som finns kring vad det är som begränsar vår fysiska prestation. I det här avsnittet får du bland annat en djupare presentation av den arge italienaren som du så ofta fått höra om i avsnittet. Du kommer också att få höra om en rad väldigt coola och intressanta studier där man har visat att du kan påverka människors prestation bara genom att påverka deras uppfattning över hur jobbigt någonting är. På Tyngre Träningssnacks instagram kan du hitta bilder relaterat till detta (och tidigare) avsnitt. Hålltider 00:00:00 Försnack 00:02:13 Vad är det som får oss att sluta arbeta när vi blir trötta? 00:04:11 Saker som påstås försämra prestationen men som troligen inte är så betydelsefulla 00:05:32 Traditionellt har man lagt stort fokus på saker i kroppen som man kunnat mäta 00:06:20 Nya modeller och diskussioner från 90-talet och framåt 00:10:16 Central Governor Theory kommer till 00:13:32 Vi väljer i förväg hur mycket vi tar i redan från början för att orka hela vägen 00:14:49 En påstådd omedveten processa som höll kroppen i homeostas 00:17:45 Brister med Central Governor Theory 00:19:29 Den arge italienaren, Samuele Marcora, gör entré 00:23:13 Ytterligare en modell för trötthet Integrative Governor theory 00:26:13 Hur nära kan du komma din teoretiska maxprestation? 00:27:19 Kan modellerna verkligen förutsäga någonting? 00:28:19 Är det två homeostatiska system som arbetar mot varandra? 00:29:48 Varför fungerar det att skölja munnen med sportdryck? 00:35:15 Hur kan man motbevisa en av de här modellerna? 00:37:45 Upplevd värme men inte faktiskt värme försämrar prestationen 00:40:42 Lurad att prestera bättre för att du tror att du kan prestera bättre 00:42:48 Bilder som bara ditt omedvetna kan se kan påverka din prestation 00:44:06 Marcoras tankar om att man borde ge koffein till folk som ska börja träna för att göra träning roligare 00:44:32 Mental trötthet påverkar din fysiska ork och prestationsförmåga 00:46:08 Människor justerar konstant farten lite uppåt och nedåt 00:48:40 Typ 1 diabetiker kan inte efterlikna normal blodsockerkontroll 00:51:31 Försöka förutsäga prestation utan att ha någon större bakomliggande modell 00:53:19 Musik verkar också få oss att arbeta hårdare 00:54:07 Varför är det ganska vanligt med personbästa dagen efter man druckit alkohol? 00:56:34 Vad finns det för vinst med att känna till de här modellerna? 01:00:16 Den något ociviliserade debatten kring det här twitter

It’s just me again :) Jaim will join me in upcoming episodes ;) This is  part two of the limiting factors of performance as per the Central Governor Theory (the brain overrides performance) which I started in episode 3 - about the mindset, motivation, and pain tolerance factor - and continue in this episode with the physical adaptation and biological systems. the state of your body as trained for your specific task, coupled with the health of your cells, is the second part of performance limiting factors as set by the Central Governor Theory i.e. what the brain and body are capable of allowing you to do before it's too much stress and your brain/nervous system slows you down. I get off tangent a little bit, but as “everything is connected”, it’s not really off topic ;) Eating less sugar burns less sugar and more fat. Training aerobically with healthy fat in diet helps adaptation of fat burning muscles. MAF – maximum aerobic function How to do a MAF Test. How to train for Hawaii Ironman, or any triathlon or endurance sport for that matter. How to train aerobically, by sticking to MAF, eating less sugars/carbs. Why ego can be a problem. Athletes could do better when training solo. MY theory about fuelling in training, and racing. MY theory about strength training for endurance athletes. Activation better than destruction when doing gym work. Less reps. How Ketones help an endurance athlete, triathlete, or non athlete. Aerobically conditioned athletes muscles have better metabolic function, better blood flow, and much less injuries. How you train your body during exercising is how it continues to function for the rest of the day. Train very intensely and burn mostly sugars and eat a lot of carbs/sugars during exercise then your body will want to continue doing the same all day – making you crave carbs constantly (constant hunger, never feeling full), and metabolicly your body is burning sugars purely and not any fat – an invaluable second source of fuel that makes you think, feel, and perfrom better. And tonnes more. Please leave a review on whichever podcast app you listen on. I've been using Overcast app lately for my podcasts, it's a lot easier to see which episodes you've downloaded so you can listen while on the go - or so you can turn your phone on to airplane mode while it's in your pocket while you listen (yes, I believe the Electro magnetic radiation is a problem and I try to avoid it whenever I can). Please send comments and questions any which way you like, or you can email them straight to me pj@petejacobs.com    

This episode is just me, Pete, talking about my mindset that helped me win the Ironman Triathlon World Championships in 2012. Full results from that race here We start where it ended, with my finish line interview with the voice of Ironman, and good friend, Mike Reilly. I had a unique mindset, using the word LOVE, as a bit of a mantra to keep me free of doubts and fear, and therefore making me stronger and calmer. I go into detail of how this had a positive effect on my Nervous System, the positive recruitment of muscles, hormones, and overall performance for me under the pressures of a world championship race. I had been mentored by Allan Pitman for the years leading up to this event, and he’d introduced me and sat in on my session with kinesiologist Ian Maitland. We worked through my fears and doubts and was given the word LOVE as a positive mindset change. It was to help deal with trolls, pressure, competitors, pain, heat etc.  I visualised all the time in training. I was training my mind as much as my body in every session. I created a playlist around the theme of LOVE. Here it is.... I didn't listen to all these songs equally, and got sick of a few of them and had favourites I would replay a lot!       Spotify has a cool search option using the barcode on the playlist picture. Open Spotify app on your phone, go to "search", and see there's a picture of a camera at the top, hit that, and then take a photo of the barcode here to instantly be connected :)           https://open.spotify.com/user/petejjacobs/playlist/4dRxmflvRtajDOdx6NLj7X?si=g-OJz6BPRiCiApZT0mEeFg I made changes in my approach from runner up in 2011 to winning in 2012. A piece of audio from a friend cheering for me on course captures the sentiment I had on race day  perfectly. I’d let my supporters know to remind me I was out there because I LOVED it. Recap of the race, how I was able to remain calm and make the correct decisions thanks to having visualised the race in training so often, and my relatively calm nervous system aiding in my mental clarity. Phil Maffetone pointing out primary vs secondary symptoms. Physical reactions, abilities and emotions come from the nervous system, controlled partly by the Central Governor (basically the brain, mostly..sort of) and how it reacts to what you are letting it know and perceive. Tim Noakes is an authority on the Central Governor Theory, a short description of this theory from wikipedia.  The central governor is a proposed process in the brain that regulates exercise in regard to a neurally calculated safe exertion by the body. In particular, physical activity is controlled so that its intensity cannot threaten the body’s homeostasis by causing anoxic damage to the heart muscle. The central governor limits exercise by reducing the neural recruitment of muscle fibers. This reduced recruitment causes the sensation of fatigue. The existence of a central governor was suggested to explain fatigue after prolonged strenuous exercise in long-distance running and other endurance sports, but its ideas could also apply to other causes of exertion-induced fatigue. and more information below from from https://runnersconnect.net/central-governor-theory/  The central governor theory posits that racing is a balance between: (1) physical preparation and biological systems;  (2) emotional components, such as motivation and pain tolerance; (3) and self-preservation. The exact combination of these factors is what leads to how hard you’re able to push during a race.   A rough description of how the energy systems work, and how they are controlled internally and externally.   Sympathetic Nervous System response to running from the lion. This example from this amazing TED talk below. An excellent TED talk that explains a lot about how to be healthy, and perform better. It is a must watch to gain a greater idea of what HEALTH me...

Mark Sisson departs from the usual Primal Blueprint lifestyle topics for an interesting discussion with Brad Kearns about human fitness. For starters, Mark discussed the recent Outside Magazine article "How Far Fitness Has Fallen". Researchers claim that our hunter-gatherer ancestors, and even early farming ancestors, were far fitter than modern humans.While it's granted that the average citizen today is soft compared to primal humans, Mark takes exception to the scientist's conjecture that, “Even our most highly trained athletes pale in comparison to these ancestors of ours." While hunter-gathers were likely excellent general physical specimens well-adapted to challenging primal life, it's ludicrous to imagine any of them competing in the specialized endeavors of today's Olympic sprinters, or marathon runners, NFL athletes. "It's hard to imagine Grok dunking over Kevin Durant". Mark then comments on the work of Tim Noakes, PhD, a South African considered by many to be the world's leading exercise physiologist and author of the acclaimed Lore of Running. Noakes is a recent devotee of the Primal Blueprint, a lifestyle transformation that has caused him to rethink his life's work in the carb-paradigm of mainstream exercise physiology (and take a ton of heat in the process from colleagues wedded to status quo thinking). Mark also comments extensively on Noakes's mind-blowing Central Governor Theory, which suggests that our brains are the true regulators of peak performance, in contrast to the long-held belief that performance is limited peripherally – that is by the fatiguing of the arm muscles on your final rep or your legs getting tired at the end of the marathon. Mark's takeaway message is that while we can respect our "mind over matter" powers, we must take care to balance stress and rest in a modern world that is devoid to life or death peak performance challenges.

In this episode, I talk with exercise scientist and physician Tim Noakes, MD about the Paleo diet, his latest book Challenging Beliefs, and the Central Governor Theory of fatigue. Follow Tim on Twitter @ProfTimNoakes. --- Send in a voice message: https://anchor.fm/aaronolson/message Support this podcast: https://anchor.fm/aaronolson/support

In this episode, I talk with exercise scientist and physician Tim Noakes, MD about the Paleo diet, his latest book Challenging Beliefs, and the Central Governor Theory of fatigue. Follow Tim on Twitter @ProfTimNoakes.

Most people in the UK will remember 2012 for the impact that the London Olympics made upon the nation. However, in the eyes of many it was the nationwide journey of the Olympic Torch prior to the start of the Games that stimulated the incredible interest in the Olympics themselves. Each torchbearer had their own inspirational story and one such individual was 28 year old resident of Worthing, Kevin Betts who was nominated by his community for his incredible fund raising efforts for charity and also the dedication he has shown in helping others less fortunate than himself. Here is Kevin to share his very personal and moving story with us.   Key messages from Kevin: You are the Architect of your own future - no one else! Central Governor Theory - your body is capable of going much further than you realise I'm an ordinary bloke - anyone can achieve what I achieve If you're not failing on a regular basis, then your not setting yourself goals that are challenging enough If you find happiness in yourself, you'll find that others become happier around you Connect with Kevin: WEBSITE: http://www.arc2arch.co.uk/ TWITTER: @52marathonman FACEBOOK: 52 marathon man fanpage Charity details: re-Think mental health charity: http://www.rethink.org/ Rate the Maximise Potential Podcast on iTunes: http://bit.ly/itunes-maxpotential Interview Transcription: Transcript: Kevin Betts - 52 Marathon Man (Max#44) Sponsors: Jenrick Recruitment - specialists in Engineering, IT and Commercial recruitment services Xerxes Music

*Get ready for a hard hitting, straight shooting, fearless free-thinking fitness leader that will blow your mind and challenge you to rethink many of the basic notions of fitness, diet, and healthy living.* Dr. John is a longtime innovator and thought leader in the biomedical fitness scene, having invented the globally popular OsteoStrong ( https://osteostrong.me/ ) training device to fight osteoporosis. His more recent fitness sensation is the X3Bar ( https://www.jaquishbiomedical.com/x3-bar/ ) , which is revolutionizing the way people think about and perform strength training. His heavy resistance band with attached bar system allows you to work the range of motion with the highest power output (the end of the movement) with the highest resistance. This is the exact opposite of lifting a heavy bar, where you are constrained by the hardest part (e.g., lifting the bar off the floor) of the lift. You’ll hear Dr. John’s full explanation in the show, but essentially, you get a more challenging and complete workout in a much shorter time period. We also talk about Dr. John’s astonishing dietary strategy of *eating just once every 48 hours* , when he enjoys a full-bore carnivore feast. That’s right, Dr. John is maintaining his muscular, single digit body fat physique (6’0” and 240lbs) with a zero carb diet and *a workout protocol of 10 minutes per day, 6 days a week!* Yes indeed, this guy is off the beaten track by many miles and it’s incredibly refreshing to open your mind to greater possibilities, challenge bullshit conventional stupidity that’s been proven wrong over and over but we still blindly follow it, and listen to someone who is not afraid to speak his mind at every corner, and *back up his seemingly crazy proclamations with extensive scientific research and knowledge base.* *“We are not meant to exert ourselves with that much intensity for very long,”* Dr. John says, pointing out that while most people assume that a lack of motivation is the reason why people can’t go hard with a workout for more than ten minutes, it’s really a lack of glycogen! Meaning, it’s biological, not mental: if your body is screaming at you to stop, listen, and stop. Dr. John shares a story about how, during the last few sets of an hour-long workout he did, his ears started ringing. *“I felt awful, so I thought: what is going on here?”* Now, Dr. John is certain that this was his body sounding the alarm on what wasn’t working:  “This was my body’s way of saying: no, we are not doing this anymore!”  Finally, we wrap up with some great advice from his dad, a former NASA engineer: *“Don’t think people are going down the right path. Look at the problem, and think of anything else that might address that problem than the way people are doing it, because there might be a better answer.”* Enjoy this informative and surprising episode with Dr. John, and check out his new book, Weight Training Is A Waste Of Time ( https://www.amazon.com/Weight-Lifting-Waste-Time-Cardio-ebook/dp/B08DP84V2X/ref=sr_1_2?dchild=1&keywords=Weight+Training+Is+A+Waste+Of+Time&qid=1601328363&sr=8-2 ). *TIMESTAMPS:* Brad’s guest today has made many innovations to the fitness culture. He calls out the BS in the fitness industry. [01:39] John makes some pretty strong statements regarding the information we have been given. Are calories important? He eats only one meal every 48 hours. [05:06] It has a lot to do with looking at what happens during fasting. [08:51] Some people, in an attempt to find a diet, try to find a solution that doesn’t require a change. [11:02] John compares the idea of the bears creating diabetes so they can hibernate with what the humans have dealt with. [14:10] Hydrating is another purpose of carbs. [18:59] You only need antioxidants if you are oxidizing. [21:28] What are oxalates? [22:31] John explains his 48-hour fasting theory. [25:22] The larger muscle becomes, the more blood it needs to function correctly. [28:21] The X Three Bar delivers results with weight changing as we move it. [33:00] What do we really want when we exercise? We want to change our bodies. [37:59] Why is this going to have less risk of muscle soreness and damage than doing sets with a heavy bar? [43:31] If you can fatigue the muscle without damaging the muscle, then all of the protein synthesis is appropriated for growth. [46:14] Sometimes the information that is published in exercise science is not accurate. [47:06] After the X Three, you need at least 36 hours to recover. [53:26] The Central Governor Theory defines the point in the middle of the race when your brain tells your body, “That’s enough.”[55:15] Using the X three, the injury risk is low. [59:49] The Osteostrong devices give the benefit of high impact without the risks. {01:00:03] *LINKS:* * X Three Bar ( https://www.jaquishbiomedical.com/x3-bar/ ) * Osteostrong ( https://osteostrong.me/ ) * Dr. John Jaquish ( https://www.johnjaquish.com/ ) * Weight Lifting is a Waste of Time ( https://www.amazon.com/Weight-Lifting-Waste-Time-Cardio/dp/154450893X ) * Central Governor Theory ( https://runnersconnect.net/central-governor-theory/#:~:text=In%20short,%20the%20central%20governor,or%20permanent%20damage%20to%20yourself. ) *QUOTES:* “So many things are a gross misinterpretation of research.” *Follow me on social media for more great content!* Instagram: @bradkearns1 ( https://www.instagram.com/bradkearns1/ ) Facebook: @bradkearnsjumphigh ( https://www.facebook.com/bradkearnsjumphigh ) Twitter: @bradleykearns ( https://twitter.com/bradleykearns ) *Sponsors* Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone. * Almost Heaven Sauna ( http://almostheaven.com/ ) : Affordable at-home sauna kits for the ultimate relaxation and hormonal boost on demand * Brad’s Macadamia Masterpiece: ( http://bradventures.com/ ) Mind-blowing, life-changing nut butter blend * CAR.O.L bike: ( http://carolfitai.com/ ) Cardiovascular optimized logic stationary bike for a highly effective eight-minute workout * Male Optimization Formula with Organs (MOFO): ( http://bradkearns.com/mofo ) Optimize testosterone naturally with 100% grassfed animal organ supplement * Perfect Keto: ( http://perfectketo.com/ ) The cleanest, purest, most potent ketone supplements and snacks * LetsGetChecked ( http://lgc.com/brad ) : At-home medical testing with great prices, quick results, and no hassles * Vuori Activewear: ( http://vuori.com/ ) The most comfortable, functional, and fashionable gear, evoking the chill SoCal coastal lifestyle *Donations* ! ( https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations ) This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to *double dip* by both soliciting a donation ( https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations ) and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece ( http://bradventures.com/ ) as a thank you! Email ( getoveryourselfpodcast@gmail.com ) to alert us! Choose to donate now ( https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations ) , later ( https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations ) , or never. 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