Podcasts about delayed onset muscle soreness doms

Struggling with post-workout soreness? This episode breaks down the science behind muscle soreness and how to prevent it. From reducing lactic acid buildup with a keto diet to optimizing testosterone levels, hydration, and oxygen intake, key strategies are shared to speed up recovery. The discussion also covers the impact of sleep apnea, electrolytes, and anti-inflammatory supplements like turmeric and B vitamins in reducing soreness and improving overall muscle function.The episode also dives into the dangers of seed oils, the benefits of foam rolling, Theragun therapy, and deep breathing exercises, and how CBD and low-grade cannabis can help with pain relief. Plus, it explains why improving liver function and making small lifestyle changes can significantly enhance workout recovery. Tune in to learn how to keep soreness at bay and stay on track with your fitness goals!Highlights of the Podcast00:04 - Understanding Soreness & Lactic Acid02:07 - The Role of Testosterone in Recovery03:09 - Oxygen & Sleep Apnea Impact03:40 - Hydration & Electrolytes04:47 - Supplements & Anti-Inflammatory Support04:47 - The Problem with Seed Oils & Omega-606:04 - Recovery Techniques: Stretching & Foam Rolling06:50 - Liver Function & Detox Methods07:31 - Delayed Onset Muscle Soreness (DOMS) & Breathing Exercises08:34 - Light Workouts Aid Recovery09:23 - CBD & Cannabis for Pain Relief09:50 - The Benefits of a Soreness-Free Workout Routine

Matthew Cornish, a seasoned personal trainer, dives deep into the world of Delayed Onset Muscle Soreness (DOMS), explaining the causes, symptoms, and best recovery practicesSee omnystudio.com/listener for privacy information.

In this episode of The OWN IT Podcast, you'll learn the best ways to recover from Delayed Onset Muscle Soreness (DOMS) after a workout. Nicole explains the science behind DOMS, why your muscles feel sore 24-48 hours after exercising, and how it helps build strength. She shares practical tips like progressing slowly with weights, staying hydrated, getting enough sleep, and using tools like foam rollers, yoga balls, and ice baths to aid in recovery. If you're looking for effective ways to manage post-workout soreness and boost muscle growth, this episode is for you. Find out more about Nicole and her coaching programs at NicoleHollar.com, and follow her on social media @NicoleHollarCoaching. -- Connect with Nicole: Nicole's Free 4-Step Plan to More Joy This Year (downloadable to print or fill in online) Watch the episodes on YouTube Follow Nicole on Instagram Find Nicole Hollar | Focus Studio on Facebook Nicole's TikTok Sign up for Nicole's newsletter Disclaimer: The Own It Podcast and content posted by Nicole Hollar is presented solely for general informational, educational, and entertainment purposes. The use of information on this podcast or materials linked from this podcast or website is at the user's own risk. It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

The team also addresses the misconceptions about Delayed Onset Muscle Soreness (DOMS) and offers insights into effective recovery strategies, nutrition, and training adjustments. The episode wraps up with a fascinating discussion on the emerging trend of luxury gyms and the potential benefits and drawbacks of high-end fitness services.01:53 Strength and Muscle Sport News02:00 Impact of Daylight Savings on Health06:40 Seasonal Training and Eating Habits14:33 Luxury Gyms and Executive Fitness Trends29:47 The Value of Fitness and Health31:09 Exploring Addiction Psychology in Fitness32:05 Introduction to Muscle Soreness and DOMS33:09 Debunking Myths About Muscle Soreness34:57 Training Strategies for Strength and Size44:27 The Role of Soft Tissue in Muscle Soreness49:35 Nutritional Strategies for Recovery01:01:41 Final Thoughts on DOMS and Recovery Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Learn about Delayed Onset Muscle Soreness (DOMS), differentiate normal soreness from potential issues, and discover practical tips for a balanced fitness routine. Uncover the thin line between what is over-exercising for one person and what may be a regular day for another, and get expert advice on maximizing your fitness routine.    Read more: Navigating the Journey: Understanding DOMS and Over-Exercising for a Sustainable Fitness Routine Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals. Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

No pain, no gain — right?Well, if you're looking to build muscle, not necessarily. Chasing discomfort might even slow you down. Norman and Tegan discuss delayed-onset muscle soreness, and why it's not always indicative of a good workout. Got a health question? Shoot us a line @ABCHealth on Instagram, or send a voice memo to thatrash@abc.net.au. We'd love to hear from you!Looking for COVID-19 updates? Don't panic, they've moved over to The Health ReportReferences:Delayed Onset Muscle Soreness and Critical Neural Microdamage-Derived NeuroinflammationPost Orgasmic Illness Syndrome (POIS) and Delayed Onset Muscle Soreness (DOMS): Do They Have Anything in Common?Effects of Descending Stair Walking on Health and Fitness of Elderly Obese Women“The Glorious Pain”: Attaining Pleasure and Gratification in Times of Delayed Onset Muscle Soreness (DOMS) among Gym Goers 

How do you stay motivated when every step reminds you of yesterday's workout? It's a common hurdle, especially as we age. Our bodies don't recover as quickly in our 40s, 50s, and 60s, and the discomfort of Delayed Onset Muscle Soreness (DOMS) can be a real challenge. But it's also a sign of progress! Your muscles are growing and adapting! BOOK A CALL WITH PERRY: http://talktoperry.com or TEXT PERRY at (208) 400-5095 JOIN MY FREE COMMUNITY: http://upsidedownfit.com RESOURCES: Daily Success Habits - Grab Your Free Copy! My Favorite Pre-Workout for Energy Best Home Workouts WOW! You made it all the way down here! Now I am impressed! I don't know many who do! You absolutely rock my friend!  

Do you always feel sore after BJJ? Suffering big body aches from rolling? The Jiu-Jitsu grind on the body is real. Here in lies the physical cost of Porrada- physical pain on many levels. JT & Joey discuss their own experiences of post rolling soreness and how to properly deal with it. They clear up one of the biggest misunderstandings in BJJ- The fact that it is resistance training from all angles. This result is very intense Delayed Onset Muscle Soreness (DOMS) combine this with the impact trauma of submissions, getting stacked, coping a Knee Ride or a mean crossface! To deal with this accumulation of damage it's important not to ignore the causes and rely on pain killers or anti-inflammatories. It starts with a disciplined approached to not roll to the death and if the intensity of the exchange is outside of your control implement strategies to have lighter rolls to alternate your intensity on the mat.Parry Athletic The best training gear in the game and Get 20% OFF Discount Code: BULLETPROOF20https://parryathletics.com/collections/new-arrivals

Delayed Onset Muscle Soreness (DOMS)

Shaun discusses how to approach the new year if you are an inactive person who wants to change things for the better in 2023. For this video you will need to familiarize yourself with Delayed Onset Muscle Soreness (DOMS).

V dnešním díle se ponoříme do zajímavého tématu tématu: Delayed Onset Muscle Soreness, neboli bolestivosti svalů po tréninku. Delayed Onset Muscle Soreness (DOMS) je stav svalové bolesti, ztuhlosti a citlivosti, který se obvykle objevuje několik hodin až dnů po intenzivním nebo nezvyklém fyzickém cvičení. Tento jev je běžný u sportovců a lidí, kteří se věnují fyzické aktivitě, a obvykle se projevuje 24 až 72 hodin po cvičení. Řekneme si, jaké jsou příčiny, jak jí předcházet nebo jak řešit již vzniklou bolestivost svalů. Přejeme příjemný poslech! Naši tvorbu můžeš podpořit nákupem suplementů Za Hranicí Fitness, využitím slevového kódu při nákupu u našich partnerů, nebo také sdílením, či recenzí na Apple Podcastech. Děkujeme za jakoukoliv formu podpory! Suplementy Za Hranicí Fitness najdeš na: ⁠⁠ZAHRANICIFITNESS.cz/ESHOP⁠⁠ Na celém e-shopu můžeš využít 5% slevový kód - ZAHRANICI5 Partneři podcastu ⁠⁠MITOLIGHT.cz⁠⁠ - 10% slevový kód - ZAHRANICI10 ⁠⁠Brainmarket.cz⁠⁠ - 10% slevový kód - ZAHRANICI10 Instagram - ⁠⁠@zahranicifitness⁠⁠ Facebook - ⁠⁠Za Hranicí Fitness⁠⁠ YouTube - ⁠⁠Za Hranicí Fitness⁠⁠ Web Podcastu - ⁠⁠zahranicifitness.cz

Delayed Onset Muscle Soreness (DOMS) and recovery techniques.

Today, we will be discussing some tips, trick and strategies to aid in the healing process. We will discuss prevention strategies, proven to work strategies, throw in a little science as to why they are said to work and we will definitely touch on strategies that were once believed to be detrimental towards the healing process but may actually in fact be the most impactful thing you could do toward helping subside your soreness. References: WATCH THIS: (Deep Science, Muscle Soreness 2.5mins)https://www.youtube.com/watch?v=7aRG1AqY0oA Eatdirtfood.comDiscount code (10% off entire order): DirtyDamien  Mobility YouTube Videos: A few on my personal YouTube: https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg Lots of preworkout mobility flows on Eat the Frog Scripps YouTube:https://www.youtube.com/channel/UCyXlSuAq3ycKBnq_0jpRzqQ Livin' The Dream Sleep Epsidoes:#6: Four Pillars of Fat Loss: https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000507196550#9: The Importance of SLEEP on your fat loss goals:https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000510072762 Books on Sleep: Sleep Smarter by Shawn StevensonWhy we sleep by Matt WalkerCircadian Code by Satchen PandaAndrew Huberman Lab Podcast: Master your sleep & be more alert when awake: https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000504980563 Sleep Late night LIGHT study: https://www.nature.com/articles/s41598-019-52352-w Brain.FM app (sleep, meditation, focus, relaxation) How to use Massage guns: https://www.youtube.com/watch?v=yD2zTbXeu0wTo Compare the Effect of Vibration Therapy and Massage in Prevention of Delayed Onset Muscle Soreness (DOMS) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3939523/Other studies referenced about vibration tools: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6982037/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6428647/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5300822/Butcher Box: Bucherbox.com (Discount Code: butcherbox.com/mindpump )Barukas Nuts (@eatbarukas and @darinolien on IG): Barukas.comActive recovery: https://www.ncbi.nlm.nih.gov/pubmed/1...Links:IG:  @coachdamien_sd @damienrayevansYouTube: https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB: https://www.facebook.com/coachdamienSD/​

Does Delayed Onset Muscle Soreness Mean a More Effective Workout?, with Raphael Bender and Cloe Bunter In this episode, we're talking about the question of ‘no pain no gain' and whether the old saying is true. Is it really important to get sore during and after your workout to have an effective workout? And if you don't suffer from Delayed Onset Muscle Soreness (DOMS) was your exercise even worth doing? We discuss strength training and muscle damage, and why DOMS isn't muscle damage but is related to that damage. I (Raph) also look at the evidence into why it's essential to ensure that you have enough protein in your diet to repair your muscles after exercise.  What You Will Learn: Why feeling Delayed Onset Muscle Soreness isn't an indicator of how effective your workout was How Delayed Onset Muscle Soreness slows the speed of muscle repair because of energy expended repairing the damage that you caused by working out. Why it's such a common misconception that muscle growth equals damage The importance for building strength of having sufficient protein in your diet Why Cloe's thinking has done a dramatic shift and how she plans to change going forward No Pain No GainOn the show, we dive into why this myth is still at the forefront of people's minds when they are evaluating how effective their workout is. We discuss what exactly Delayed Onset Muscle Soreness is, how long they last, and why there is no correlation between muscle soreness and post-exercise cell damage. Raph also explains the anatomy of our muscles and how their make-up affects efficient strength training.  Strength and Diet We want to debunk the common misconception that muscle growth equals damage. Which is why you need to counteract that by eating protein after your workout. The relationship between strength and conditioning training and eating the correct diet is also vital to understand. If you work out effectively there is muscle protein synthesis, the building of proteins within the muscle increases. The more actinomycin you pack inside your muscles, the wider the cells get, and the more contractile force you can generate because you've got more units. Muscle Repair It's pretty clear that it's better to exercise and get muscle soreness, than not to exercise at all. When you work out it stimulates your muscles to get stronger, so when you get sore after exercise it's a good indicator that there was muscle damage. In getting stronger, you have to build more proteins within those fibers but current scientific thinking is that the process of repair is actually slowed down by Delayed Onset Muscle Soreness. Pilates instructor linksExercise-induced muscle damage, when it is only moderate, may contribute to hypertrophy, or then again maybe it doesn't https://journals.lww.com/nsca-jscr/Fulltext/2012/05000/Does_Exercise_Induced_Muscle_Damage_Play_a_Role_in.37.aspx (here) Mechanical tension is the main stimulus for muscle strengthening, not activation https://onlinelibrary.wiley.com/doi/abs/10.1111/apha.13336 (here) Training to failure does not enhance strength more than stopping before failure https://www.sciencedirect.com/science/article/pii/S2095254621000077 (here) Stopping as soon as you start to slow down gives the same strength gains as pushing closer to failure https://www.researchgate.net/profile/Javier-Hidalgo-De-Mora/publication/338399419_Low-Velocity_Loss_Induces_Similar_Strength_Gains_to_Moderate-Velocity_Loss_During_Resistance_Training/links/5e14cfc6a6fdcc283761462e/Low-Velocity-Loss-Induces-Similar-Strength-Gains-to-Moderate-Velocity-Loss-During-Resistance-Training.pdf (here) Fatigue is not a necessary stimulus for strength gains https://bjsm.bmj.com/content/36/5/370.short (here) In fact stopping before you hit failure leads to greater strength gains https://www.sciencedirect.com/science/article/pii/S2095254621000077 (here) The duration of soreness after a workout is not an indicator of whether you're recovered or not,...

*In this episode of the Stay Sore Podcast:* Personal Trainer and Gym owner Bo Skitsko talks about Muscle Soreness and everything you need to know about it. What causes it? What means Delayed Onset *Muscle Soreness (* DOMS)? How to treat it. Over the counter anti inflammatory medication. Supplements like Turmeric, Magnesium, Fish Oil. Anti inflammatory foods. Why you need protein for sore muscles? Why you need good quality sleep for proper recovery. Supercompensation. Stress hormone Cortisol. And many more reason to tune in to this episode! *Video Version of this Episode:* https://youtu.be/84-fRW8n0m4 #StaySore *More from host Bo Skitsko:* https://linktr.ee/bo_skitsko

Q&A #64 - Base training/Winter training; Strength training and DOMS; Goal-setting for races What type of training, progression, load, and periodisation should you do during the winter months (base training)? How can you minimise and manage Delayed Onset Muscle Soreness (DOMS) from strength training and lifting weights? What types of goals should you set for your races when completing the distance isn't a challenge but you're also not competing for wins or podiums?    LINKS AND RESOURCES: That Triathlon Show website  Coaching Training Plans Base training: off-season do’s and dont’s with James Teagle and Lachlan Kerin | EP#201 Triathlon Strength Training in 2018 - The Definitive Guide All Strength Training related episodes on That Triathlon Show Process vs. outcome goals with Fran Bungay | EP#171     SPONSORS: ROKA - The finest triathlon wetsuits, apparel, equipment, and performance eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.   Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free.   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing.    CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Movement Debrief Episode 104 is in the books. Here is a copy of the video for your viewing pleasure. Here is the set list: What are pelvic diaphragm mechanics during breathing? How do these mechanics relate to two different types of kegel (holding in urine vs gas)? Is there a reason to encourage a kegel? What could be the negative implications of a kegel? What breathing mechanics does reaching overhead encourage? What type of reaching would each infrasternal angle presentation benefit from? What are some signs to differentiate an overuse injury vs tissue deconditioning? How do you encourage someone with an overuse injury to proceed? How do you encourage someone with tissue deconditioning to proceed? If you want to watch these live, add me on Instagram. They air every Wednesday at 7:30pm CST. Enjoy! t Below are the links mentioned in the show notes Check out Human Matrix promo video here Here are some testimonials for the class Want to sign up? Click on the following locations below: November 23rd-24th, New York City, NY January 25th-26th, Scotts Valley, CA (early bird ends December 24th) April 4th-5th, 2020, Atlanta, GA (early bird ends March 6th at 11:55pm) The Uprising with myself, Pat Davidson, and Seth Oberst, February 8th-9th (early bird ends January 3rd) May 23rd-24th, 2020, Dickinson College in Carlisle PA  (Early bird ends April 26th at 11:55pm!) June 6th-7th, 2020, Minneapolis, MN (Early bird ends May 3rd at 11:55pm!) August 1st-2nd, Boston, MA (Early bird ends July 5th at 11:55pm!) September 12th-13th,  Montreal, Canada (Early bird ends August 16th at 11:55pm!) October 3rd-4th, Ann Arbor, MI (Early bird ends September 6th at 11:55pm!) Or check out this little teaser for Human Matrix home study. Best part is if you attend the live course you'll get this bad boy for free!  Here's a signup for my newsletter to get nearly 3 hours and 50 pages of content, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies: Motion of the shoulder complex during multiplanar humeral elevation. Central Projection of Pain Arising from Delayed Onset Muscle Soreness (DOMS) in Human Subjects The pain threshold of high-threshold mechanosensitive receptors subsequent to maximal eccentric exercise is a potential marker in the prediction of DOMS associated impairment What are the four cardinal signs of the inflammatory response? Kegels Can you also relate pelvic diaphragm mechanics to the cue "pretend like you are holding in gas" and when to use that cue? If you cue " hold in gas on the inhale does it activate pelvic floor? Shouldn't you want pelvic floor to activate on the exhale...moving up like a piston with the thoracic diaphragm? Overhead Reaching Also, doesn't incline or overhead encourage pump handle activity. If I have a wide isa with an inhaled pump handle, wouldn't I want to avoid too much of that? Overuse vs Deconditioned When is it overuse (someone did too much and needs recovery) and when do you encourage a person to do more (they are deconditioned)?   Photo credit: Annie Spratt 

How many times have you aimlessly rolled up and down a foam roller before? How about blasted your quads with a theragun? Find out if these techniques are actually effective for myofascial release or just another fad in the fitness industry in our latest episode... Research Cited in this Episode: • Effects of warm-up on hamstring muscles stiffness: Cycling vs foam rolling - https://www.ncbi.nlm.nih.gov/pubmed/28124382 • EFFECT OF DIFFERENT FOAM ROLLING VOLUMES ON KNEE EXTENSION FATIGUE - https://www.ncbi.nlm.nih.gov/pubmed/27999722 • Short-Term Effects of Rolling Massage on Energy Cost of Running and Power of the Lower Limbs - https://www.ncbi.nlm.nih.gov/pubmed/29745784 • THE EFFECTS OF SELF-MYOFASCIAL RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF MOTION, MUSCLE RECOVERY, AND PERFORMANCE: A SYSTEMATIC REVIEW - https://www.ncbi.nlm.nih.gov/pubmed/26618062 • To Compare the Effect of Vibration Therapy and Massage in Prevention of Delayed Onset Muscle Soreness (DOMS)- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3939523/ • The acute effects of a warm-up including static or dynamic stretching on countermovement jump height, reaction time, and flexibility - https://www.ncbi.nlm.nih.gov/pubmed/21701282 • Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review - https://www.ncbi.nlm.nih.gov/pubmed/26642915 Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

Jillian and the crew look at how having meaning and purpose in our lives can help to get us through the rough patches. Plus, ways to combat Delayed Onset Muscle Soreness (DOMS), and Dr. Axe is back to explain what is actually going on with an under-active thyroid, and the ways to treat it.Start your FREE 7 day trial for Jillian’s My Fitness App at https://go.jillianmichaels.com/WNt1rL7uyZThis week’s sponsors:TALKSPACE.com, promo code JILLIAN to get your first week freeSKILLSHARE.com/JILLIAN for 2 free months of unlimited accessRITUAL.com/JILLIAN for 10% off during your first 3 months

Q&A Episode 397 Have a podcast question for Ben? Click the button at the bottom of the page (or go to ), or use the Contact button in the free . Click for some tips on how to have the best chance of having your question featured on the show! News Flashes...9:00   -The four laws of muscle:   -New research and another negative for ibuprofen and Advil   - NSAID’s increase your heart attack risk:   -The effects of earthing/grounding on Delayed Onset Muscle Soreness (DOMS):   -Cool jet lag/exercise trick: Probably the best article on chewing I’ve ever read:  Special Announcements...25:10 -, and get ready for some epic stories about his morning, day and evening routine!  Here's where I'm speaking and traveling around the world coming soon. – May 29, 2019: Community Talk on Stem Cell Procedure, Charleston, South Carolina.  for an exclusive, semi-private event featuring myself and  of  The lively discussion will take place at Tradd’s downtown over dinner in a private room for 80 guests. Sign up  – June 6, 2019: An Afternoon of Transformation with Ben Greenfield, Denver, Colorado. A special event hosted by MaxLiving, which exists to transform lives through chiropractic. – June 15, 2019: Ultimate Fitness Run, Mt. Spokane, Washington. Join me and my family for a fun, as-competitive-as-you-make-it day outside for an OCR-style challenge. Register here while you still can. This event sells out quickly each year. Save with code: BEN10UFR and  – June 23 – July 7, 2019: European Detox Retreat, Paracelsus al Ronc, Switzerland. At this 2019 liver detox and R&R retreat at the beautiful Swiss Mountain Clinic in the Italian quarter of Switzerland, you’ll stay on-site and receive diagnostics and treatments from the best doctors of biological medicine to detox your liver and your soul.  to more info. – August 3, 2019: Spartan Sprint at the LA Stadium, Los Angeles, California. It’s Rally Time, Los Angeles. The Big A. Angel Stadium. Whatever you call it, this place is legendary. Now, Spartan is headed to this historic ballpark for an epic Stadion course. Get ready to take on 3 miles and 20 obstacles through nearly every part of the stadium.  – September 27 – 29, 2019: Spartan World Championships, Squaw Valley, California. Right beside Lake Tahoe, this epic venue was once host to the 1960 Olympic Winter Games. Join me there for the greatest obstacle course race in North Tahoe Lake, Olympic Village, CA. Sign up here.  This podcast is brought to you by: -: My personal playground for new supplement formulations. Ben Greenfield Fitness listeners receive a 10% discount off your entire order when you use discount code: BGF10. -: Enjoy all the benefits of the 11 superfoods and their micronutrients that help increase resting metabolism, support cardiovascular health, and remove toxins to turn back the hands of time! Receive a 20% discount on your entire order when you use discount code: "BENG20" -: Activewear and athletic clothing for ultimate performance. 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What supplements or vitamins would you recommend that will help promote healing in addition to healthy eating and physical therapy I'll be doing? In my response, I recommend: - - - -/ (including ) - - - (use code BEN for 10% off) - Light (use code BEN for a free gift at checkout) - - - - Which Artificial Sweeteners Are OK To Consume?... Q: I'll be starting the Gaps diet shortly, specifically for the first 2-week intensive "intro diet." Just wondering if things like NutriSweet can have a negative effect. I eat sugar-free gum a lot, and drink Diet Coke from time to time. Just curious if these things will undermine the process. In my response, I recommend: - - - - -   How To Get Carbs On A Carnivore Diet... Q: I just listened to the , and it made my jaw drop. I was wondering how someone training for an Ironman triathlon who's just learned about this new information, and who consumes a lot of vegetables, can implement a Carnivore diet and still take in carbs while training for the event. In my response, I recommend: -My with Paul Saladino -, Why Ketosis Isn’t For Everyone, & How To Do Ketosis & Carnivore “The Right Way”     Giveaways & Goodies [1:20:15] -This week's top iTunes review - gets some BG Fitness swag straight from Ben - ! ------------------------------------------ Prior to , do a search in the upper right-hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness! Click for some tips on how to have the best chance of having your question featured on the show! -----------------------------------------------------

There are a lot of different theories and beliefs around what causes our muscles to become sore and what helps or doesn’t help the pain go away. Muscle recovery and soreness has been a topic in the OSF Facebook group. On this week’s episode of Open Sky Fitness, Rob and Devon explain what Delayed Onset Muscle Soreness (DOMS) actually is, what might be the cause of it, and how to help your muscles recover Click here for the original show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Early sign up for our next 7 Day Paleo Reset!

This episode is dedicated to reviewing the Netflix documentary “What the Health.” This documentary is a “gotcha” piece about connections between the meat and dairy industry, heart disease, and diabetes. You needn’t have seen the documentary to enjoy this show. But be warned - we offer a frank discussion of how science is conducted and how it can be manipulated. You may find some of the critiques in this show offensive. In addition to a discussion about research and evidence, we answer a listener question about extreme Delayed Onset Muscle Soreness (DOMS). Please send us your opinions on the documentary to Facebook, share with a friend, and take a minute to leave a review. Thanks for listening!

Scanny opens the show with a story about busting his eye wide open and being a sound guy on Full House. We move on to chat about Delayed Onset Muscle Soreness (DOMS) - both the cause and what to do when you experience DOMS. Broadly, we explore the idea of soreness and whether or not it actually means your muscles “worked” or a workout was “good”. Thanks for listening, leaving a review, and sharing with a friend!

Join The Open Sky Fitness Podcast Facebook Page! That's right! We have an Open Sky Fitness Podcast group where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!   Upcoming Open Sky Fitness Podcast Guests: Zach Bitter and Lou Schuler This Thursday, December 22nd, Rob will be interviewing two upcoming OSF Podcast guests: ultra runner, Zach Bitter, and award-winning fitness journalist and author, Lou Schuler. If you have any questions you would like to ask them, email us at rob@openskyfitness.com or devon@openskyfitness.com. You can even record you own question on the Open Sky Fitness website. Just click on the "Send Voicemail" button on the homepage. It's as easy as that! Zach Bitter Lou Schuler                       Healing from DOMS: Road to a Healthy Recovery There are a lot of different theories and beliefs around what causes our muscles to become sore and what helps or doesn't help the pain go away. Muscle recovery and soreness has been a topic in the OSF Facebook group. On this week's episode of Open Sky Fitness, Rob and Devon explain what Delayed Onset Muscle Soreness (DOMS) actually is, what might be the cause of it, and how to help your muscles recover.   Healthy Snacks: Dark Chocolate Not only has DOMS been a topic of conversation on the OSF Facebook group, but healthy snacks have been a hot topic as well. One of the best healthy snacks you can eat is dark chocolate. Yes, you read that right. Dark chocolate has amazing benefits for our bodies. Tune in as Rob and Devon share what ingredients to look for in a dark chocolate, what ingredients to avoid, and how dark chocolate can boost your overall health.   Why Dark Chocolate? Dark chocolate is a really great source of micro nutrients, vitamins, and minerals such as: Iron (good for those who are anemic) Copper Magnesium Fiber Potassium Phosphorus Zinc Selenium It also bioflavonoides which help protect you against the sun.   Best Dark Chocolate Ingredients When looking for a great, healthy dark chocolate, the ingredients should include: 85% and above amounts of cacao whether it's a butter, liquor, mask, or pastel Natural vanilla extract Low amounts of sugar Coconut butter or cream (sometimes included to make it creamier) Avoid any dark chocolate products that include: High fructose corn syrup (common in popular brands like Ghirardelli) Artificial flavorings Vanillin (the artificial version of vanilla extract) TBQ preservative Partially hydrogenated oils (aka trans fats) Soy lexatin (common in chocolate and it's a thick gummy part from soy to keep the chocolate together) If the dark chocolate includes this ingredient, make sure it says non-GMO   How much dark chocolate can you eat? Just have a square or two squares with something else like fruit (blueberries and cranberries) or yogurt or nuts for a delicious snack.  There is caffeine in chocolate so try to avoid it at night. If you eat dark chocolate with blueberries, the chemicals in the chocolate can actually help increase the fruit's antioxidant level by a large amount.   What is DOMS? Delayed Onset Muscle Soreness or DOMS is the feeling of intense soreness that you feel within 24-48 hours of working out. It peaks during the first two days and can last for about 4-5 days afterwards as the pain slowly decreases. It usually occurs after you lift heavy weights or have completed an eccentric exercise.   What Causes DOMS?   "Muscle tears are necessary to build stronger muscles, but the pain that goes with it in the training process is a trauma that your body is not used it and it has to adapt." - Rob Dionne   There are many theories behind what cause DOMS, but scientists do not have an exact answer for us. In fact, no one truly knows what causes DOMS or how to speed up the healing process. One common belief is that DOMS happens because of a build up of lactic acid in the muscle after a workout. The lactic acid blocks circulation and creates soreness. However, what most likely causes DOMS is probably the tears in the micro muscle fibers that have to be repaired. Muscle soreness really isn't a bad thing. In fact, the muscle tears  that cause us to be sore are necessary to build stronger muscles. If our muscles are not broken down from a workout, then the repair process cannot happen to build our muscles. Common causes of DOMS includes: Lifting weights Jogging Plyometrics or jump training Eccentric exercises Physical stress Metabolic stress Other forms of stress on the body   What Can Make DOMS Worse? The following can make DOMS worse and difficult for your body to heal: Dehydration Vitamin D deficiency Sleep deprivation Mental stress Emotional stress Poor nutrition Caffeine It's very common for people to have a Vitamin D deficiency. If you believe you may have this, you can take a supplement. Poor nutrition and caffeine is linked to sleep deprivation. If you drink a lot of coffee or other caffeinated beverages throughout the day, you probably won't be able to sleep and therefore your body will not be able to recover.   The Differences Between Eccentric, Concentric, and Isometric Exercises Eccentric exercises focus on lengthening the muscle in a controlled motion. As you lower the weight down from a bicep curl, you lengthen your muscle. A strong lowering motion can easily be too hard on the body. This action can over stress your muscle to the point that it can potentially tear it and cause DOMS. Concentric exercises focus on pulling and shortening the muscle. One example is a bicep curl. With each bicep curl, you are putting stress on the muscle by pulling it up and shortening it. Isometric exercises are caused by holding a position for a couple of seconds. Isometric exercises include doing a plank exercise or freezing your position during a bicep curl to keep a muscle active.   Side Effects of DOMS Side effects of DOMS includes: Pain Swelling Stiffness Soreness Muscle tenderness Strength loss Inflammation Weakness Nausea   Recovering from DOMS   "Having DOMS is like having a cold. You can't get rid of it; you just have to let it run its course. The only thing you can do is to take care of yourself during the process and make sure you're not over doing anything to prolong the recovery stage." - Rob Dionne   How long do you need to recover? It's really up to your body. If you bench press 100 lbs and go back to the gym 2 days later and you can only bench press 85, then you didn't give your body enough time to recover. You should give your body enough time to recover so that the next time you're still able to bench press 100 lbs or a bit more.   Preventing DOMS To best thing that you can do to heal DOMS is to simply prevent it from happening in the first place. To prevent DOMS, you can do two things: 1) Ease into a workout program. 2) Warm up with specific movements. Easing into a workout program Take your time easing into your workout program. It may take weeks or months for you to finally get to a point where you're comfortable with pushing your body with a cardio or weight lifting workout. Even if it's just beeen a couple of weeks or months since you've been to the gym, take your time to ease yourself rather than going at it full force. A lot of former athletes make the mistake of thinking that they can take a break from training and continue right where the left off before.  You'll still feel sore after an easy workout, but no to the point that the pain is unbearable for 4-5 days like with DOMS. Warm up with specific movements Some studies have shown that by taking the time to warm up specific muscle groups before your workout can help prevent some of the pain caused by DOMS. When you warm up, you create an elasticity in the motions. Before you get into your full workout, do a jog and do a couple of sets of super light weights (squats, bench press). Tumeric has also been shown to help with DOMS by adding it to your beverages or including it in recipes. It's been said that the body can better absorb it if pepper is mixed in. What About Stretching and Massages? Stretching is essentially doing the same thing as a massage. It can help with temporary relief and has a beneficial impact overall for your body, but it will not impact your DOMS. When you have muscle tears, tendinitis, or inflammation, stretching is not really the best thing and it can create more pain. Instead, a trigger point release is better by massaging the muscle and pining the muscle and moving it through a range of motion and releasing the pressure. Release the tension by lengthening the muscle and help improve your range of motion. Sometimes recovery just takes time and you have to be patient. DOMS is just your body adapting to your muscles recovering and growing.    Temporary Relief from DOMS There is no exact cure for DOMS, but there are several steps you can take to help give your body temporary relief from the pain. Besides massages and stretching, Ibuprofen, other NSAIDs, and icing can help take the pain away for a moment, but they cannot heal the body. In fact, ibuprofen and icing make the situation worse by stopping the healing process that happens when inflammation is trying to help heal and rebuild muscle tissue. Epsom salt baths, compression garments, and water will not help cure DOMS either. Compression garments will actually block the flow of circulation in your muscles and don't have an impact on DOMS. Water is very important to help you stay well hydrated, but will not have an affect on DOMS either. The best thing to do is try to prevent DOMS from even happening in the first place.  What if the Muscle Pain Lasts for Weeks? If your DOMS lasts for weeks, then you may have torn a muscle or have another sickness in the body such as a Vitamin D deficiency. If you've torn a muscle, it may take much longer for your body to recover. It's common to have a Vitamin D deficiency and it's recommended to take a year round Vitamin D supplement.   Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now!   Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:40  Healthy snacks: What to look for and what to stay away from with dark chocolate 16:10  DOMS: Delayed Onset Muscle Soreness 18:00  Side effects of DOMS 21:50  What causes DOMS? 24:00  Actual causes of DOMS 32:00  What doesn't help DOMS- NSAIDS, icing, and water and more 46:15  What makes DOMS worse? 51:30  What can you do to help prevent DOMS? 58:00  Closing comments with Rob and Devon 1:03:55  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW:   The Open Sky Fitness Podcast Group on Facebook Check out our upcoming guests: Ultrarunner, Coach, and 100 Mile American Record Holder, Zach Bitter and award winning author and journalist, Lou Schuler Listen to Episode no. 87 with Dr. Kelly Starrett: How to Prevent Injuries and Improve Performance Listen to Episode no. 97 with Dr. Loren Cordain: The Origin of the Paleo Diet Listen to Episode no. 112 with Dr. Jonny Bowden: Breaking Down Cholesterol and Nutrition Myths Learn more about Dr. David Nieman's research on ibuprofen  Learn more about Tim Ferriss To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 127-  DOMS: Delayed Onset Muscle Soreness? We hope you have gained more knowledge on how to be a healthier you!

The questions YOU want answered by Dr. Mike Israetel. - 1:32 Delayed Onset Muscle Soreness (DOMS) as a indicator for progress. - 16:20 How to approach training whilst sick. - 24:30 The transition period between cutting & bulking (in-depth). - 34:07 Preventing low test during dieting. - 40:00 How to programme as a beginner. ~ We're on itunes: https://itunes.apple.com/gb/podcast/macros-bodybuilding-powerlifting/id1145138636?mt=2 We're on soundcloud: https://soundcloud.com/macrosbodybuildingpowerlifting ~ • Mike's Facebook: https://www.facebook.com/michael.israetel • RP Understanding Healthy Eating Book: http://renaissanceperiodization.com/shop/understanding-healthy-eating/ ~ COACHING: www.revivestronger.com/online-person-training/ WEBSITE: www.revivestronger.com SNAPCHAT: www.snapchat.com/add/revivestronger FACEBOOK: www.facebook.com/revivestephenhall TWITTER: www.twitter.com/revivestronger INSTAGRAM: www.instagram.com/revivestronger MYFITNESSPAL: www.myfitnesspal.com/food/diary/snhall1990

NASCAR great, Bobby Allison, tells stories of family and friends from the circuit and I share recent research on Delayed Onset Muscle Soreness (DOMS).

Delayed Onset Muscle Soreness (DOMS) is something that nearly every person in fitness will experience. There are many myths out there--don't be fooled about what it really means! Contact for Custom Coaching: kristyjo@body-buddies.com www.body-buddies.com The Power Foods Lifestyle and Recipe Book on Amazon