Podcasts about vo2

Learn more about increasing longevity by increasing VO2 max. DATA: https://bit.ly/3oa4F7A Take the Dr. Berg 30-Day Fasting Challenge: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://bit.ly/drberg30daychallenge⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Dr. Berg's Keto and IF Lab: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/groups/drbergslab/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ADD YOUR SUCCESS STORY HERE: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://bit.ly/3zZgZKm⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Find Your Body Type: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.drberg.com/body-type-quiz⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Talk to a Product Advisor to find the best product for you! Call 1-540-299-1557 with your questions about Dr. Berg's products. Product Advisors are available Monday through Friday 8 am - 6 pm and Saturday 9 am - 5 pm EST. At this time, we no longer offer Keto Consulting and our Product Advisors will only be advising on which product is best for you and advise on how to take them. Dr. Eric Berg DC Bio: Dr. Berg, 51 years of age is a chiropractor who specializes in weight loss through nutritional & natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government & the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The 7 Principles of Fat Burning. Dr. Berg's Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://bit.ly/37AV0fk⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Dr. Berg's Recipe Ideas: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://bit.ly/37FF6QR⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Dr. Berg's Reviews: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://bit.ly/3hkIvbb⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Dr. Berg's Shop: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://bit.ly/3mJcLxg⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Dr. Berg's Bio: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://bit.ly/3as2cfE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Dr. Berg's Health Coach Training: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://bit.ly/3as2p2q⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/drericberg⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Messenger: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.messenger.com/t/drericberg⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/drericberg/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://bit.ly/37DXt8C⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

In this episode, Dr. Jeff Graham and Dr. Mike Stone will be discussing the basics of physical fitness and the benefits of seeking physical fitness at all ages on metabolic health, brain health, and longevity.   Dr. Graham and Dr. Stone will offer practical advice on how to get started with zone 2 training as a baseline to performance, then explore the addition of strength training and VO2 maximizing techniques such as HIIT and Tabata.   Mental blocks and boredom can often be barriers to consistent exercise, but the doctors provide helpful tips for powering through high intensity workouts and beating boredom on cardio days.   Finally, Dr. Graham and Dr. Stone will discuss their top supplement and nutrition advice to support listeners' fitness goals.

On this week's episode, WHOOP VP of Performance Science, Principal Scientist, Kristen Holmes is joined by author and endurance coach Paul Laursen. Paul is the Co-Founder and CEO of HIIT Science, the Co-Founder and Head of Product for Athletica, and co-host of the Training Science Podcast. Not only has he published over 150 scientific manuscripts and had his work cited more than 15,00 times, but he's also competed in 17 Ironman triathlons. Kristen and Paul will discuss how Paul got started training and teaching (3:05), the relationship between the cardiovascular system and the nervous system (6:15), defining the different training zones (10:50), creating a weekly program with cardio zones (25:40), staying balanced with your training (29:10), autonomic recovery and Zone 2 as an active recovery tool (31:25), how Zone 2 can be linked to hormone levels (37:33), Paul's paper on metabolism and burning fat (41:30), the best medium for Zone 2 training (47:15), training for longevity and VO2 max (50:15), and how Paul thinks about sleep with his athletes (52:05).Resources:Paul's WebsitePaul's TwitterHIIT ScienceAutonomic Recovery after Exercise in Trained AthletesAthletes: Fit but UnhealthyFat Oxidation during HIITSupport the show

It's getting hot in here, so we took off most of our clothes for PODCAST TUESDAY! The main training topic was on a new review study looking at all of the research on long-term training approaches. What works? What doesn't? On a scale of 0 to infinity, how much ice cream should you be eating? We have 3 takeaways for all levels of athletes about training volume, deemphasizing VO2 max, and cross training. Ice cream is implied! We use that study as a jumping-off point to discuss how our training methodology has changed over time, focusing on how we have evolved on workout structure, speed, hill strides v. flat strides, and aerobic blocks. And that was just an appetizer for our favorite new segment: HOT TAKES. Listeners sent in 12 of their hottest takes about running and life, which we reacted to. You'll laugh. You'll learn something. You'll be mortified at how wrong some people are (including us). Be ready for wisdom and whimsy! Other topics: shoes we recommend, a discussion about protein intake, protein powder reviews, race photos, and body image as an athlete. This one was so much fun! For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! WOOHOO! Support the podcast: patreon.com/swap Try Athletic Greens: athleticgreens.com/swap

Have what we've been told about exercise and the way it changes the look of your body been skewed? Today Heather looks at some relatively new data that shows how not every person responds to exercise in the exact same way. While it is certain that exercise has mental and physical health benefits for most of us, there is a certain group that does not respond in an expected way. They are termed "exercise non-responders," and these are people who can follow the same 6-week or 12-week plan as the rest of the group and yet not see the same physical changes or physical benefits as the rest. The numbers of who this applies to are much larger than you would expect in one particular outcome called VO2 max, which is a way to quantify physical fitness. We rarely hear about this as an actual possibility. Most of the time we're told that if you do the exercises, put in the work, you will get the same results. We believe the ads that say, "If you want a body like this, work out like this." But, what if that's just not true. What if it's not physically possible for some people to re-shape their bodies in the same way as others. Today Heather wants to free you from the cultural belief that if you do this type of exercise, you will get a body that looks a certain way. Exercise has lots of great benefits, but it's time to lose the shame and frustration around working out hard to get your body to look different. She challenges the paradigm of what we've been taught around exercise and what it will do for us. Action step: Think about what you've believed and how you've assessed yourself or judged others in the realm of fitness and exercise because their bodies don't (or your body doesn't) look like you believed they should look if they were doing the "right types" of exercises. Learn more about exercise non-responders and the article Heather looks at here: https://www.acefitness.org/continuing-education/certified/february-2023/8234/could-your-client-be-a-non-responder/ Here's the pubmed study that Heather cites: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6349783/ Don't forget to leave a review if Compared to Who? has blessed you! Learn more at www.comparedtowho.me/podcast Interested in Christian body image coaching? Find out more at: www.improvebodyimage.comSee omnystudio.com/listener for privacy information.

Get ready to dive deep into the world of biohacking data!! Whether you're passionate about optimizing your health or just curious about the power of data, this is the episode for you.Join us as we explore the pros and cons of biohacking data and share our top tips and favorite biohacking tech. We'll also discuss how biohacking has revolutionized our approach to health and wellness and what you can learn from it.We'll discuss the tools we use daily, as well as any exciting breakthroughs or new findings in the field of biohacking. Tune in for a wealth of information on leveraging data to improve your well-being.GUEST BIODr. Jay Wiles @drjaywiles, Clinical Health Psychologist, HRV Subject Matter Expert, Co-Founder and Chief Scientific Officer at Hanu Health. Dr. Jay is currently working as the Health Behavior Coordinator at WJB Dorn VA Medical Center in Columbia, SC and the Greenville Outpatient VA Clinic. He has specialized training in health behavior coaching, health assessment, nutritional interventions for mental and physical health, Motivational Interviewing, applied psychophysiology, and consultation. Dr. Wiles works as a consultant for companies/organizations, practitioners, and individual patients on nutritional psychology, health behavior change, applied psychophysiology, and health promotion/disease prevention via complementary and integrative practices. He is also Board Certified in Tai Chi for Rehabilitation.Biohacker babes, @biohacker_babes Lauren Sambararo and Renee Belz.Lauren and Renee grew up in a health-driven family that prioritized the fundamentals of wellness and self-care. Their father, Gene Sambataro, The Original Biohacker and pioneer of Holistic Dentistry, taught them the importance of individualization and experimentation from a very young age. Renee, a Certified Nutritional Consultant and Holistic Lifestyle Coach with a Master's degree in Nutrition, and Lauren, a Broadway performer, Corrective Exercise Specialist and Functional Health Coach, feel a strong passion and drive to not only share each of their journeys toward wellness, but their strategy and motivation to discover our unique bodies through the world of biohacking. Their podcast, the Biohacker Babes, aims to create insight into the body's natural healing abilities, strengthen your intuition, and empower you with techniques and modalities to optimize your health and wellness. SHOW NOTES: 

The legend Sonia O'Sullivan breaks down the most confusing items of running terminology as submitted by our listeners. From tempos to fartleks, floats to bandits, it's all here in this jargon busting episode with the GOAT of Irish running. The extended episode (available on Patreon) also includes Sonia revealing her VO2 max, even more jargon busting and a visit to Poppintree Park in Dublin to take in the sights & sounds of one listener's 250th Parkrun. Sonia even finds time to breakdown some Ozzie and Cork slang. You'll be “away for slates” after this episode.  As mentioned, you can find double size episodes each week and gain access to hundreds of superb ad free episodes and training tips from Sonia over on www.patreon.com/irishmanabroad - Patrons are the life blood of the show. Jarlath is on tour right now. He will be doing his latest standup show in Tralee, Liverpool, Newcastle, Edinburgh, Glasgow, Armagh, Galway, Cork, Kilkenny, Naas, Birmingham, London and Carlow.  Grab a ticket while you can. All the other dates have sold out! https://linktr.ee/IrishmanAbroad — If you'd like to contact me, that is easy too. You know what to do! 1. Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330. 2. Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com. For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here. Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.

In this episode of the XLR8 Performance Lab Podcast, we're joined by world renown performance coach, Sebastian Weber to explore how data-driven training can help runners optimize their performance beyond traditional metrics like VO2 max. Ben and Sebastian share insights on how to collect and analyze running data, using tools, to gain a deeper understanding of your training and progress. We'll dive into the benefits and potential drawbacks of relying on data. Whether you're a seasoned runner or just starting out, this episode will provide valuable insights into how to use data to elevate your training and reach your full potential.

Key topics in this episode:Focus on fitness and power side of the equation firstTrain for increasing Functional Threshold Power (FTP) and increased Time to Exhaustion (TTE)Extensive (training to extend efforts) vs. Intensive (training to increase power at an intensity) trainingExample WorkoutsClimbingRepeats: 3x8min with 4 minutes spinning between them. ClimbingRepeats are top end of threshold range, bordering on VO2 max intensity, RPE of 9/10.HillAccelerations: 3 x 8min. Efforts start at SteadyState intensity (RPE of 7/10) for 7 minutes and then accelerate to  RPE 10/10 for final minute.SteadyState Intervals: 2 x 20min at 91-105% of FTP. For these longer ones, aim for the lower end of the range (91% of FTP)When you focus on fitness and good habits (sleep, recovery, reducing stress), body weight and body composition often take care of themselves.If you need proactive weight loss, aim to reduce caloric intake by about 500 calories per day through portion control. ASK A QUESTION FOR A FUTURE PODCASTHostAdam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Discussing CGMs with The Frame and Freight Train Other testing (Antigen Food, vO2 and health markers

I needed a change, a big new stimulus to the system after years of the same FTP.  So for 3 weeks, I did a big Vo2 max block to see if it would move the needle...and it did! Hope you enjoy! www.insidethebigring.org

In today's episode, Kate and Emma talk about the importance of aerobic training! We guide the seamossgirlies through things like aerobic vs. anaerobic, HRV, VO2 max, and what things impact your heart rate. We finish off the episode by discussing why you should care about incorporating aerobic training into your lifestyle for health and longevity. Kate Glavan — instagram.com/kateglavan/ Emma Roepke — instagram.com/emma.roepke/ Sea Moss Girlies — instagram.com/seamossgirlies/ SUPPL. — instagram.com/thesuppl/ Sea Moss Girlies TikTok — tiktok.com/@seamossgirlies Sea Moss Girlies App on Geneva —https://bit.ly/3N2rPUu Head to athleticgreens.com/SEAMOSS to get a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs with your first purchase. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Key topics in this episode:Question #1: What training metrics should change for 65+ year old Grand Masters cyclists?Should aging athletes calculate training intensities differently?How to change training density and work:rest ratios for aging athleteHow athlete phenotype changes training prescriptionTime-crunched vs. time-rich athletes after retirementMaintaining VO2 max for experienced athletes, building VO2 max for novicesQuestion #2: I need a recovery plan. What do I do?Start with sleepSeparate hard from easyListen to Episode #131 and Episode #3ASK A QUESTION FOR A FUTURE PODCASTLinksTraining Zones/Advice for Aging Athlete:Joe Friel: https://joefrieltraining.com/fast-after-60-70-part-8/Joe's 5-2: https://joefrieltraining.com/fast-after60-70-part-6/The Aging Neuromuscular System and Motor Performance:https://pubmed.ncbi.nlm.nih.gov/27516536/HostAdam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Retired Major Donny Bigham served 27 years of service to our Nation in the Marine Corps and the US Army with deployments to Bosnia, Afghanistan, Kuwait, and Yemen. He was the First ever Strength and Conditioning Coach for the US Army (Conventional Forces) for the past six years while in uniform. Instrumental in being part of the team that changed the US Army Physical Fitness test after almost 40 years and co-authoring the Occupational Performance Assessment Test for initial screening of future Soldiers. Donny designed the Tactical Athlete Performance Center (TAP-C) at Fort Jackson and Fort Benning, emphasizing true strength, mobility, and speed to increase lethality and survivability across six pillars for the Warrior! Lastly, the TAP-C is the first-ever center that trains over 600 Soldiers daily within a Combat Battalion designed under his tenure. Donny was recognized as the 2017 TSAC-Facilitator of the Year (Strength Coach) and also awarded the 2016 Army Male Athlete of the Year. He is a 2x IPF World Champion in Raw Powerlifting and the current drug tested IPF World Record Holder in the Squat. He is currently a Ph.D. student at Rocky Mountain University pursuing a terminal degree in Human Sport and Performance.IG: @onetimepowerliftingMilitary Awards and Schools: Bronze Star, Meritorious Service Medal, Ranger, Airborne, Air Assault, Combat Infantry Badge, and Expert infantryman Badge.Strength Coaching Credentials: NSCA RSCC, CSCS, *D, TSAC-F, *D, RPR, USAW 1, FMS 1 & 2, TRX 1 & 2, Kfit 1 & 2He is also the Owner of OneTimePowerlifting L.L.C. and programs alongside Sorinex on the TrainHeroic Platform, and Educates in partnership with Kabuki Strength.Mentions on PodcastBreath Belt: Code: EDGES20thebreathbelt.comSorinex Tactical App: STATP https://www.sorinex.com/pages/statpMTN TOUGH + APPhttps://mtntough.comKabuki Strength Educationhttps://www.kabukieducation.com(Time stamps + 1:45)1:34 Lean forward in the foxhole3:10 If you don't understand the brain, you'll miss the mark8:00 Effecting Human Performance in the Army, Changing Army PT test9:00 Energy Systems for Military, Barriers to Implement Systems17:40 Military Opportunities in Military22:30 Military Guys Different, Athletes Given too much potential, Having guys that are coachable25:55 Powerlifting, 2x World Champion & World Record27:30 Donny's Philosophy. Faith, Use what you have, because God will take them away29:20 Pursue God, Bible lesson, Following the Cloud, Pushing us towards the promiseland31:30 God and Proximity (33:18)33:30 Helping or hurting, gifts, your responsibility to pursue36:30 Why listen to God? What was your purpose to be deployed40:10 Sorinex Tactical app, Go Wheel & Mountain Tough41:20 What seperates the app from others?41:40 Assessment built in, specificity, demo42:00 Rower 2k in 8 min, elite VO2 63043:12 The importance of getting assessed before the program44:30 Learned by working with thousands, need to be efficient45:50 Baseline Strength47:30 Best advice to recovery and train optimally, programmed recovery and specificity48:15 Hot and Cold therapy50:00 Doesn't set anything before 9am, 10 hours of sleep non-negotiable50:30 Massage therapist, yoga51:20 Breath Belt56:57 Cold arm exposure experiment on soldiers

Brought to you by Wealthfront high-yield savings account, Helix Sleep premium mattresses, and Shopify global commerce platform providing tools to start, grow, market, and manage a retail business. Peter Attia, MD (@PeterAttiaMD), is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan. He is the host of The Drive, one of the most popular podcasts covering the topics of health and medicine. Dr. Attia received his medical degree from the Stanford University School of Medicine and trained for five years at the Johns Hopkins Hospital in general surgery, where he was the recipient of several prestigious awards, including Resident of the Year. He spent two years at the National Institutes of Health as a surgical oncology fellow at the National Cancer Institute, where his research focused on immune-based therapies for melanoma.His new book is Outlive: The Science and Art of Longevity (3/28).Please enjoy!This episode is brought to you by Shopify! Shopify is one of my favorite platforms and one of my favorite companies. Shopify is designed for anyone to sell anywhere, giving entrepreneurs the resources once reserved for big business. In no time flat, you can have a great-looking online store that brings your ideas to life, and you can have the tools to manage your day-to-day and drive sales. No coding or design experience required.Go to shopify.com/Tim to sign up for a one-dollar-per-month trial period. It's a great deal for a great service, so I encourage you to check it out. Take your business to the next level today by visiting shopify.com/Tim.*This episode is also brought to you by Helix Sleep! Helix was selected as the #1 overall mattress of 2020 by GQ magazine, Wired, Apartment Therapy, and many others. With Helix, there's a specific mattress to meet each and every body's unique comfort needs. Just take their quiz—only two minutes to complete—that matches your body type and sleep preferences to the perfect mattress for you. They have a 10-year warranty, and you get to try it out for a hundred nights, risk-free. They'll even pick it up from you if you don't love it. And now, Helix is offering 20% off all mattress orders plus two free pillows at HelixSleep.com/Tim.*This episode is also brought to you by Wealthfront! Wealthfront is an app that helps you save and invest your money. Right now, you can earn 4.05% APY—that's the Annual Percentage Yield—with the Wealthfront Cash Account. That's more than twelve times more interest than if you left your money in a savings account at the average bank, according to FDIC.gov. It takes just a few minutes to sign up, and then you'll immediately start earning 3.8% interest on your savings. And when you open an account today, you'll get an extra fifty-dollar bonus with a deposit of five hundred dollars or more. Visit Wealthfront.com/Tim to get started.*[07:00] How and why Peter's muscle mass has increased significantly.[18:48] Why the long wait for Outlive: The Science and Art of Longevity?[23:19] Objective, strategy, and tactics.[28:50] From Medicine 1.0 to Medicine 3.0.[39:04] Randomized control trial results: guidelines, not gospel.[43:21] Revisiting why and how one should increase their medical literacy.[52:44] Avoiding scientific method misconceptions.[55:43] Austin Bradford Hill.[56:22] Observational study versus randomized control trial.[1:00:09] Are sleep trackers downgrading the quality of our sleep?[1:02:53] Under what conditions does Peter feel alcohol might be worth its downsides?[1:06:47] Continuous glucose monitors (CGMs).[1:18:24] Underutilized metrics and tools for expanding health and lifespan.[1:25:01] Strength.[1:33:11] Rucking around and finding out about VO2 max.[1:38:32] Finding the zone two sweet spot.[1:41:10] How skinning and rucking have upped my endurance.[1:42:24] Rucking vs. weighted vests.[1:46:39] Are neurodegenerative diseases preventable?[1:51:47] Helping your doctor understand and embrace Medicine 3.0.[1:53:47] How much is an ounce of prevention worth to you?[1:58:23] Early cancer screening.[2:06:33] Outlive chapters.[2:08:46] The chapter on emotional health that almost didn't make the book.[2:10:16] Peter's 47 affirmations.[2:14:18] Parting thoughts.*For show notes and past guests on The Tim Ferriss Show, please visit tim.blog/podcast.For deals from sponsors of The Tim Ferriss Show, please visit tim.blog/podcast-sponsorsSign up for Tim's email newsletter (5-Bullet Friday) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Discover Tim's books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissYouTube: youtube.com/timferrissFacebook: facebook.com/timferriss LinkedIn: linkedin.com/in/timferrissPast guests on The Tim Ferriss Show include Jerry Seinfeld, Hugh Jackman, Dr. Jane Goodall, LeBron James, Kevin Hart, Doris Kearns Goodwin, Jamie Foxx, Matthew McConaughey, Esther Perel, Elizabeth Gilbert, Terry Crews, Sia, Yuval Noah Harari, Malcolm Gladwell, Madeleine Albright, Cheryl Strayed, Jim Collins, Mary Karr, Maria Popova, Sam Harris, Michael Phelps, Bob Iger, Edward Norton, Arnold Schwarzenegger, Neil Strauss, Ken Burns, Maria Sharapova, Marc Andreessen, Neil Gaiman, Neil de Grasse Tyson, Jocko Willink, Daniel Ek, Kelly Slater, Dr. Peter Attia, Seth Godin, Howard Marks, Dr. Brené Brown, Eric Schmidt, Michael Lewis, Joe Gebbia, Michael Pollan, Dr. Jordan Peterson, Vince Vaughn, Brian Koppelman, Ramit Sethi, Dax Shepard, Tony Robbins, Jim Dethmer, Dan Harris, Ray Dalio, Naval Ravikant, Vitalik Buterin, Elizabeth Lesser, Amanda Palmer, Katie Haun, Sir Richard Branson, Chuck Palahniuk, Arianna Huffington, Reid Hoffman, Bill Burr, Whitney Cummings, Rick Rubin, Dr. Vivek Murthy, Darren Aronofsky, Margaret Atwood, Mark Zuckerberg, Peter Thiel, Dr. Gabor Maté, Anne Lamott, Sarah Silverman, Dr. Andrew Huberman, and many more.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

On this episode of the podcast, Nathan and Matt are joined by a very special guest: Elisabeth Scott of Running Explained! Elisabeth lends us her coaching expertise to answer all of your (and our) training and racing questions: favorite workouts, how to understand heart rate data, burnout, Strava drama, and more! Tune in for a enlightening and fascinating discussion that's sure to improve your running journey! Elisabeth started Running Explained with the mission to help runners of all experiences and abilities become students of the sport and understand the how, what, and why of running! Although active in sports growing up (including swimming, cross-country, and downhill skiing), running just to run was never on her mind! After a long stretch of inactivity through college and her late twenties, Elisabeth picked up running at the age of 29 and set the goal of running a local 5k... just to "get in shape!" Within 6 months, she had run a 5k, 10k, half marathon, and full marathon, finishing her first half in 1:56 and her first full in 4:05 (which at the time was devasting... and in retrospect is something she is eminently proud of). This "crash course" in running (including learning a lot about what not to do) fueled the inspiration for the work she does today. You can find her online everywhere @runningexplained. The Subjective: what's the best running advice you've received? Chapters 0:00 - Introduction 2:26 - Elisabeth's journey to become a run coach 8:59 - A day in the life of a running coach 15:31 - What are your favorite workouts for specific distances? 23:52 - How slow should my easy miles be? 30:58 - How much stock do you put in to heart rate data & training? 38:40 - Why you should ignore your heart rate during a race 41:44 - What to make of VO2 and race predictors on our smartwatches 46:53 - How much do you need to run before tackling your first marathon? 51:24 - What should you do when you feel burnout? 54:47 - Should you use Strava? 59:59 - What kind of splits should you try for during a race? 1:03:07 - Are post-race blues a real thing? 1:06:04 - Wrap-up This episode is sponsored by InsideTracker. InsideTracker gives you a personalized approach to health and longevity by providing highly specific, performance focused bloodwork analysis. Created by experts in aging, genetics, and biometric data from Harvard, Tufts and MIT – Insider Tracker provides personalized health analysis and clear recommendations plus an action plan on how to live healthier, longer. For a limited time you can get 20% off the entire InsideTracker store when you sign up by using insidetracker.com/doctorsofrunning. --- Support this podcast: https://anchor.fm/doctors-of-running/support

Have you ever focused on training your breath? No, I don't mean cardio, I mean literally how you breathe.  This week, I sat down with Luke Way, CEO of The Breathe Way Isocapnic Respiratory Training System, and Dr. Andrew Sellars, Chief Science Officer and an anesthesiologist, to talk about the respiratory system and its importance for sport.  Luke is an endurance coach, specializing in elite level triathlon, but also working with mountain bikers and CrossFitters. After training for 20 years, he noticed that most athletes were limiting their performance because of the way they breathe, so he started to figure out how to better train the respiratory system. He partnered with his mentor, Dr. Sellars, and another close friend to invent the Isocapnic Breathe Way Better Training System, a three pillared system that consists of the hardware, the software, and the curation of knowledge.  Dr. Sellars is one of the most respected authorities on athletic respiratory performance. His expertise informs the Isocapnic Breathe Way Better Training System. In addition to his work as CSO and anesthesiologist, he has a masters in athletic coaching. He co-founded Balance Point Racing and was a previous guest on this show. Key Takeaways: Is the respiratory system a limiting factor in sport? How we use the respiratory system in sport The potential for gains by training your respiratory system What does a good breath look like? Do you need to nasal breathe? How to know if it's working How does respiratory training help at altitude? How does this impact VO2 max? Links: Learn more about the science behind Isocapnic Check out the Isocapnic Starter Kit Related podcast: Why Training with Wattage and Heart Rate Isn't Enough with Dr. Andrew Sellars Related podcast: How to Heat Train for Endurance Events with Balance Point Coaching Sign up for my weekly newsletter! 

What's up FasCat listeners? Chances are, if you listen to our podcast you enjoy the coaching wisdom we share, and maybe you like the idea of working personally with a coach - but that might not be financially feasible. We have a solution for you! Today we are going to describe how an Optimized subscription is like working with a professional coach but at a fraction of the cost.  Our Optimized subscription is an affordable coaching solution at less 80% less than the cost of hiring a 1x1 Coach.  For $35 a month you get access to all our training plans AND personalized coaching advice for which plans to select to achieve your goals. Here's how it works: Step 1. Download the Optimized App and subscribe. Step 2. Click the ⍰ icon inside Optimize to access our team of professional coaches. Tell us what you are training for, and we'll respond with personalized coaching advice and tell you which training plans to follow. Step 3. Sync your ride data and wearable data* (FREE Whoop band w/ Optimized Subscription**) . Step 4. Keep asking coaching questions about which training phase to do next. Here's an example of how it works: Athlete Jane has an event with lots of climbing that's 12 weeks away. She lets us know her goal in Optimize, and we suggest that she follows our Sweet Spot Part 3 plan for six weeks and then our Climbing Intervals plan for the next six weeks. This will build her base, increase her threshold power, and set her up for success in 12 weeks. Here's another example: Athlete Joe has started to race and wants to do group rides to balance out the hard days with the easy days. We will recommend that he follows in our In-Season Road Intervals Plan, or that he does our Sweet Spot Part 4 plan to increase FTP with mid-week VO2 intervals balanced with long, fun rides on Saturdays.  Wondering what to do? Which plans to choose? Just ask a FasCat Coach.  In the App hit the ⍰ in the upper right corner or email help@fascatcoaching.com Subscribe HERE and start training for your goals today! *Optimize will tell you to train more or less and help you track your recovery. Don't have a wearable? No problem, you don't need one to follow a plan. In fact - all you need to follow a plan and improve is a stopwatch timer!  Simple, effective, and fun.  **But if you want a wearable we'll give you a Whoop for FREE once subscribed! Good luck with your training and we hope to help you from within Optimize soon. 

This episode got down and dirty with the most fun topics! The main training topic was on a new narrative review study describing the evolution of training theory, and why different approaches have converged on the benefits of lower-intensity training with relatively high doses of moderate threshold running, plus VO2-style speed in small doses. Figure 3 from that study is our love language, and we can't wait to tell you about it! We next discuss the implications of that approach for athletes who run uphills in training, which could change intensity distributions and present a MASSIVE opportunity for fitness improvements. Hills pay the bills. That's a STONE COLD SCIENCE FACT, and we explain how to use the principles in less structured training. And we were just getting started! Other topics, in loose chronological order: follow-ups on relationships and jealousy, reviewing our microbiome testing experience, a wrist-based heart rate discussion, the hydration/fueling option that is BLOWING OUR MINDS, Megan's trip to a sports performance conference, studies on supershoes, a cool analysis of how perception of "talent" changes outcomes independent of actual genetics, and a new study on artificial sweetners. That last topic is Megan's opportunity to roast the heck out of David and his love of gum. Plus lots more! The vibes are strong in this one. We love you all! For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. WOOHOO! Support the podcast: patreon.com/swap Try Athletic Greens: athleticgreens.com/swap

Today we sit down to talk about the aging athlete, Vo2 max, HRV, and how training changes as we age. Jeremy Claypool - https://www.facebook.com/jeremy.claypoole Angela Ross - https://www.facebook.com/GorillaHouseGym Scott Farabaugh - https://www.facebook.com/profile.php?id=100014374907689 Josh Lightner - https://www.instagram.com/that_eljosho_guy/ The Chimp and The Champ Podcast - https://www.instagram.com/the_chimp_and_the_champ/ --- Send in a voice message: https://anchor.fm/scott-farabaugh/message Support this podcast: https://anchor.fm/scott-farabaugh/support

Are you 16 weeks out from a 70.3? Bek Keat, owner and founder of TSTC, 6x Ironman Champion, dives into strategic training and key sessions you should be doing at this point. Make sure you've got your race goals identified and what your strategic sessions will be, whether that is races or key workouts. If you're racing in April or May or June...you should be starting that 16 week plan. At TSTC we reverse engineer all our training plans based on RPE where your fitness is now...16 week out brick, 12 week out brick, 8 week out brick and a 4 week out brick. Always starting with shorter efforts, and build out to longer efforts. These key sessions will be about 3 hours, maximum of 4 hours with the run off the bike being an hour max. FTP Testing: Time and a place. Go absolutely flat out for 20 minutes. Make sure you warm up for 15-30 minutes beforehand.Best way to increase your FTP...The best ways is to do VO2 max sets, or 1 min max power efforts, time trials, strength efforts..etc.  *Lighter and leaner you are the higher your FTP will be. If you'd like to join these live chats in real time, join Team Sirius Tri Club for just $37/month, by visiting: www.teamsiriustriclub.com #teamsiriustriclub #rebekahkeat #sirilindley #swimbikerun

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!  Dave Asprey: “If you're deficient in minerals, it doesn't matter how hard you try—your body can't make the electricity it's supposed to.”  Dave, a professional biohacker and the founder and chairman of Bulletproof, joins us to discuss all of the nutrition and exercise tricks that will give you ultimate gains (and the ones you are better off without), plus: - The “why” behind Dave's newest book (~02:08) - The diet fundamentals for a healthier life (~06:23) - The most common “anti-nutrient” foods (~09:47) - The biggest phytic acid offenders (~18:46) - The healthiest nut milk to consume (~21:11) - Why so many of us lack important minerals (~25:34) - How to balance your omega fats ratio (~30:27) - The healthiest alternative flours (~35:14) - Dave's healthy pancake recipe (~36:52) - The healthiest & most tolerable dairy products (~38:22) - Which exercises are a waste of time? (~44:32) - Why you only need 5 minutes of exercise 3 times a week (~50:54) - How to increase your VO2 max (~58:15) - How to strength train more efficiently (~59:12) - The health benefits of forgiveness (~01:07:25) - How Dave deals with conflicting opinions in the nutrition space (~01:12:15) - The future of biohacking technology (~01:17:25) Referenced in the episode: - Dave's new book, Smarter Not Harder. - Check out Dave's biohacking conference. - Check out Danger Coffee. - Shop our nootropic and collagen supplements. - Bulletproof Diet Roadmap. - A study on REHIIT. - mbg Podcast episodes #271 and #75, with Dave. - mbg Podcast episode #470, with Molly Maloof, M.D. - Sign up for The Long Game.  We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Www.Run4prs.com for a free week or personalized workouts! Many people show off their monthly mileage totals on social media. It is a great way to track your progress in some respects, but in other respects, it is easy to get ‘caught up in the numbers game' of running. Two runners of the same abilities might run vastly different peak mileages in marathon training yet run the same finishing time. It is less about what your weekly mileage is and more about finding the sweet spot of mileage for you during this season of your training. 1. Progressive overload: more usually is better until it's not 1. Aerobic base: science Legendary coach Arthur Lydiard's philosophy was that it all starts with mileage. That's because endurance training stimulates many physiological, biochemical and molecular adaptations. All his training programs would consist of an 8-10 week base building phase. 1. stimulates more fuel (glycogen) to be stored in your muscles 2. increases the use of intramuscular fat at the same speed to spare glycogen  3. improves your blood vessels' oxygen-carrying capability by increasing the number of red blood cells and hemoglobin  4. creates a greater capillary network for a more rapid diffusion of oxygen into the muscles  5. increases mitochondrial density and the number of aerobic enzymes through the complex activation of gene expression. This increases your aerobic metabolic capacity. 2. Time of feet: science Time on Feet follows the principles of Lydiard training to reach peak performance. This is achieved by using a systematic approach to training. The emphasis is on conditioning in the early stages of a programme, in order to give the individual a feeling of a 'tireless state.' This is looked at as a crucial phase if achievements are to be made later. 2. There becomes a point where running more is not productive 1. Overtraining signs Constant niggles Feeling run down Mentally feeling down in the dumps Train smarter not harder:  How much running can you physically and psychologically handle? For example, the mitochondrial enzyme content of rats has been shown to reach its maximum adaptation with running 60 minutes per day, five days per week.  A study published in European Journal of Physiology in 1998 on horses training for 34 weeks found that increases in muscle fiber, # of capillaries number of capillaries per fiber plateaued after 16 weeks of training. After the first 16 weeks, the horses were divided into two groups: a control group and an overload training group, which trained with higher mileage. Both groups increased mitochondrial volume and VO2 max with the increased mileage over the next 18 weeks, but there was no difference in those variables or in muscle fiber area and capillarization after 34 weeks despite the two-fold difference in training volume between groups over the final 18 weeks. Clearly, there is a limit to muscles' adaptive response to training. If you look at the training data of elite athletes, you find that the optimum training volume for the world's best athletes lies somewhere between 75 and 110 miles per week What is REDS syndrome? Relative Energy Deficiency in Sports (RED-S) syndrome, or what's more commonly known as the Female Athlete Triad. Not eating appropriately for the amount of energy an athlete expends

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google    TOPICS COVERED IN THIS EPISODE:   (0:20) I'm not unfit in the winter, the air is just heavier.  (04:34) Negative racing is just as sound of a strategy as attacking all the time.  (11:43) Long indoor Z2 is like therapy. (17:46) Is the move by Ironman to ‘split the IMWC' a money grab, or is it a legitimate good move for the athletes? (29:00) Technical trails should not be ‘made safe' even if they are dangerous.  (34:06) After watching Call of a Lifetime, gravel racers need to care less about tradition and maintaining a pleasant emotional balance and more about winning. (40:32) The whole “scrape mud” thing with your pedal stroke is unnecessary. Pedal how you pedal. (42:28) Your bike fit shouldn't look like the pros.  (48:53) It's ok for your saddle to not be aligned center if it's for an imbalance.  (51:13) Gravel is not more inclusive because of the barriers to entry.   (57:56) Elevation training on the weekends improves aerobic capacity.   (1:00:26) Why do I get DOMS from endurance workouts, but not threshold and VO2? (1:02:23) 100 push ups a day is sufficient strength training for cyclists. (1:03:39) Fueling with carbs for an early morning 1hr workout is overrated. (1:10:14) Synthetic foods are better than natural foods for riding/racing (ie gels) (1:14:55) America will be THE dominant cycling nation in 10 years. (1:18:20) Athletes with executive function difficulties (adhd) need more sugar and caffeine during workouts because the dopamine hit helps them stay engaged during workouts.  (1:24:21) Aero road frames make no difference in real world group riding (1:24:35) We are paying too much for chamois cream.   (1:27:25) Naps should get more hype than ice baths for recovery. (1:33:41) Bikes are too heavy now (1:39:39) Training your 10min power is more important than training your sprint for crit racing. (1:46:09) Hard training weakens my immune system. (more of a theory really) (1:52:18) Cyclocross is the most exciting version of cycling at the moment, change my mind.    RESOURCES MENTIONED IN THIS EPISODE: trainerroad.cc/3XxFVln    Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo    Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf  iTunes: https://trainerroad.cc/itunessogf    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.   Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea    ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week  USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.   Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi   MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP   STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

What's are some ways we can train VO2Max coming out of base, when 5x5's might just be way too much at first? There is no single best way to train the VO2 max system – as long as you are going at the right intensity for a prolonged period of time, you're doing it right! For those new to the channel, welcome! Here are some other EVOQ resources that might be helpful to you. Good luck with the training! Full Blog With Training Tips: www.evoq.bike/blog Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC --- Support this podcast: https://anchor.fm/evoqbike/support

Please join Circulation Senior Associate Editor Sana Al-Khatib and Associate Editor Mercedes Carnethon as they discuss the seventh Go Red for Women issue of the journal. Dr. Sana Al-Khatib: Hello and welcome to the Special Circulation on the Run podcast focused on the seventh Go Red for Women issue of the journal. I am Dr. Sana Al-Khatib. I'm an electrophysiologist at Duke University Medical Center and a senior associate editor for Circulation. I had the pleasure of co-leading this issue with a colleague and friend, Dr. Dr. Mercedes Carnethon: Well, I am so pleased to be with you today, Sana. My name is Mercedes Carnethon from the Northwestern University Feinberg School of Medicine. I'm an associate editor at the journal Circulation and extremely excited to join you this year on the seventh issue, as a guest editor for our Go Red for Women Issue. And we've got so many great pieces today, so let's get going. Dr. Sana Al-Khatib: Wonderful. So we're very excited to provide you with some highlights of the issue that covers a broad range of topics related to cardiovascular disease in women. In this particular issue, the content is presented as five original research articles, three research letters, five online articles, and one in-depth review article. And like prior podcasts, this year's podcast will only focus on the original research articles, so let's get to it. The first original research article is titled Exercise for the Prevention of Anthracycline Induced Functional Disability and Cardiac Dysfunction. This was the breast cancer randomized exercise intervention Brexit study. In this trial, the investigators enrolled 104 women who were between 40 and 75 years old and had stage one to three breast cancer. And these women were scheduled for anthracycline based chemotherapy and they randomized them to three to four days per week of aerobic and resistance exercise training for 12 months and they were randomized in one-to-one ratio to either do the exercise or really usual care. Very interesting study Merci, don't you think? Dr. Mercedes Carnethon: Absolutely. This is such an important issue, particularly for survivors of breast cancer. Dr. Sana Al-Khatib: Exactly. And in this trial, they focused on looking at the following measures, cardiopulmonary exercise testing to quantify the peak VO2 and functional disability, cardiac reserve, quantified using exercise cardiac magnetic resonance measures to determine changes in left and right ventricular ejection fraction, cardiac output stock volume, standard-of-care echocardiography-derived resting LVEF and global longitudinal strain. And exercise training was found to attenuate functional disability at four months, which was really interesting, but not at 12 months. But when they looked at it, Merci, in a per protocol analysis, functional disability was found to be entirely prevented at 12 months among participants who adhered to exercise training. Dr. Mercedes Carnethon: That is so exciting to hear, especially with the potential to intervene for better outcomes. Dr. Sana Al-Khatib: Exactly. And then listen to this, as compared with usual care at 12 months, exercise training was associated with a net plus 3.5 milliliter per kilogram per minute improvement in the peak VO2 that coincided with improvements in cardiac output, stroke volume, LVEF and RVEF reserve, all of them improved, Merci. Dr. Mercedes Carnethon: That is such great news. What did the authors have to say about these findings? Dr. Sana Al-Khatib: Well, of course they were really excited about these findings because hopefully this will help a lot of patients. Now, when they looked at the exercise training in relation to resting measures of LV function, there didn't seem to be an effect. So they concluded that in women with early stage breast cancer undergoing anthracycline based chemotherapy, 12 months of exercise training did not attenuate functional disability, but it certainly provided clinically meaningful benefits in relation to the peak VO2 and cardiac reserve. So really interesting findings. Obviously I personally would like to see these findings replicated by other studies, but I think these results are promising. Dr. Mercedes Carnethon: I'm so excited to be able to feature that important piece in here, especially as more women are living and being treated for breast cancer. Dr. Sana Al-Khatib: Indeed. So Merci, I'll turn it over to you to tell us about a couple of your articles. Dr. Mercedes Carnethon: Well, I'd love to do two of mine back to back if that's okay with you because they address similar issues. So in one of the first from Dr. Yuan, Liu, and colleagues, they studied the influence of maternal exposure to particulate matter, small, fine, particular matter, and how that influenced the risk of congenital heart defects. We certainly know that congenital heart disease is a significant problem. And what's even more interesting is that the author's site that more than 80% of congenital heart disease has no known cause. However, prior research does suggest that particulate matter is a plausible environmental exposure that could damage follicular development, disrupt hormone homeostasis, cause inflammation and glucose intolerance. All of those processes could lead to abnormal placentation and fetal development. And so I thought it was really exciting that they would pull together this very large study. And in fact, this isn't the first study to ask this question, but it is one of the largest. It was carried out in China, which is an area with relatively higher levels of pollution. And the authors did some really cool things. I can't wait to tell you Sana, because I feel as though I rarely get to say NASA was involved in a study that we're featuring here in Circulation. So let me tell you about it. Not just cardiologists, not just obstetricians and gynecologists, but environmental scientists were involved here and the mean monthly measures of PM 2.5, which is small fine particulate matter, were made via satellite, NASA satellites, and imputation procedures were used that combined a number of meteorologic variables, land use types, road network information, elevations and emissions to train models using machine learning to make estimates of the burden of PM 2.5. Isn't this cool? Dr. Sana Al-Khatib: Wow. How interesting. Absolutely. Dr. Mercedes Carnethon: Yes. It's probably not something you do every day in your cardiology practice, but it's particularly important for us to be able to get these precise measures of PM 2.5 exposure and what the authors were doing were matching up these units of exposure with the preconception period three months before pregnancy, the first trimester three months after pregnancy, and the entire window to determine how exposures to PM 2.5 during those critical periods for fetal development influenced congenital heart disease and they studied the major causes of congenital heart disease, the major classes using ICD 10 codes. Dr. Sana Al-Khatib: Wow. Well, I can't wait to hear the results. Dr. Mercedes Carnethon: So the results suggested that in general, the risk of delivering a baby with a congenital heart defect increased by 2% for each 10 nanogram per meter cubed in maternal exposure to PM 2.5 during the preconception period. And this relationship was even stronger preconception than it was during the first trimester. And when they studied different types of congenital heart diseases, the strongest associations were with septal defects. And this was regardless of the exposure window, this was preconception, the first trimester and the entire peri-conception window. I think another really compelling thing about a study of this size, and did I mention that it was 1.4 million births that were studied here during a period of time between 2014 and 2017? 1.4 million births. Dr. Sana Al-Khatib: That's a very large study. Dr. Mercedes Carnethon: Yes, and one of the benefits of having a study of that size is that you have the opportunity to look at subgroup effects to determine whether there are other characteristics that modify the relationship of the exposure and the outcome in this case PM 2.5 exposure. And what they found was that the relationship of PM 2.5 exposure with congenital heart disease was even stronger for births that took place in northern China or births that happened in areas with a low per capita disposable income. And even more surprising, and I'm not sure if this surprised you, but the relationships were even stronger in births to mothers who were younger than age 35. And that's particularly telling given that many births are obviously happening when women are below age 35. So I think these findings are just so compelling. I think they are important certainly for our cardiology community, but I think they're also important for policy makers as they consider the implications of air quality and how that affects our long-term health. Dr. Sana Al-Khatib: Yeah, no, absolutely. Very important implications here, Merci. I agree. Dr. Mercedes Carnethon: Yes. Well, so I was really pleased to feature that article and then in the same issue, if I can continue to hold the microphone here. Dr. Sana Al-Khatib: Yes, please. Dr. Mercedes Carnethon: In the same issue, we have another paper led by authors from China, Zhang and colleagues, who carried out a study of what happens when women grow up with congenital heart disease and they have their own pregnancies? And so the goal of this particular paper was to look at the influence of pulmonary hypertension, which is a common complication of women with congenital heart disease when they become pregnant, to see how the severity of pulmonary hypertension influences pregnancy outcomes in these women. Dr. Sana Al-Khatib: A very important topic. Yeah, I agree, Merci. Dr. Mercedes Carnethon: Yes. And so this was carried out in over 2000 pregnant women with congenital heart disease who had completed pregnancies. This was a retrospective analysis. And of those a significant portions, 729 women, had pulmonary hypertension. And these range from mild to moderate to severe. And unfortunately, maternal mortality was an outcome in this study along with birth outcomes among the babies. And what the authors found, I guess, consistent with what one might hypothesize, is that the severity of pulmonary hypertension was associated with adverse outcomes. Those women who had more severe pulmonary hypertension were more likely to experience maternal mortality. They were more likely to experience heart failure and other cardiac complications. And unfortunately, those risks were as well passed along to the babies where there were more obstetric complications and other adverse events. So it's an unfortunate finding, but I would say that there were a number of bright spots and a few bright spots to this particular study. And their findings were that those women who had follow-up care with a multidisciplinary team, strict antenatal supervision, tended to have a lower likelihood of these adverse events. Dr. Sana Al-Khatib: That is so good to know. Of course, I mean, we have thought of that to be the case, but now to have a study showing that is really impactful. Dr. Mercedes Carnethon: It certainly is. And especially such a well done study. These aren't common. And so this team managed to find a relatively large sample size so that they could produce robust estimates that we can use and consider when we consider helping women with congenital heart disease manage their developing families. So I really thank you for letting me talk about two of these studies back to back, but I can't hog the microphone. We have so much good work in this episode. Dr. Sana Al-Khatib: Yeah, no problem. But it's so good to see more work being done on the adult congenital heart disease, by the way, because this is a growing patient population, and it's great that we were able to feature it in two articles, Merci. So let me present the second paper that I had the pleasure of handling in many ways, this particular paper. First of all, it is a topic that's near and dear to my heart as I am an electrophysiologist and the paper provides data on the comparative effectiveness of left atrial appendage occlusion versus oral anticoagulation bisects in patients with atrial fibrillation. And not only am I interested in the topic, but I actually was the senior author on this paper, and so I really need to acknowledge that and would like to share some highlights of the paper with you. So in this particular paper, Merci, we analyzed Medicare claims data from 2015 through 2019, and we really focused on patients who were deemed to be eligible for left atrial appendage occlusion. And we divided them into sex subgroups. And of course, we had to apply robust statistical methodology first in terms of making sure that patients with left atrial appendage occlusion were well-matched in one-to-one ratio to those receiving anticoagulant therapy. Obviously, a lot of selection bias goes into those assignments in clinical practice, and so we needed to make sure to match those groups, and we did that for women and we did that for men. And we were really interested in looking at the risks of mortality stroke or systemic embolism as well as bleeding between these matched groups, so we wanted to compare those risks. And so among females, we had 4,085 left atrial appendage occlusion recipients, and those were again matched in one-to-one ratio to women who were receiving anticoagulant therapy. And if you look at the subgroup of males, 5,378 were left atrial appendage occlusion recipients. And again, those were similarly matched to men who received oral anticoagulation. And so of course, after doing the matching, we applied the further adjustment to take care of remaining differences between the groups. So what did we find? We found that left atrial appendage occlusion was indeed associated with a significant reduction in the risk of mortality as well as stroke or systemic embolism and this was true for females and males. And when we looked at the bleeding risk, we found that that risk was significantly greater in left atrial appendage occlusion recipients early after implantation, because as you know, Merci, those people for the first six weeks have to be treated either with anticoagulation or a combination of aspirin and Plavix, and so it's not surprising that bleeding was actually high early on, but really lower after the six week per procedural period for both females and males. And so what we concluded in this study, which was a real world study, and that's the significance of this because several trials had been conducted, but many of us always raised the questions of, well do the results of the clinical trials apply to the average patient that we see in clinical practice? So many of us would like to see comparative effectiveness analysis being conducted in real world populations, and here we were able to show that left atrial appendage occlusion was associated with a reduction in the risk of death, stroke, or systemic embolism as well as long-term bleeding both in females and males. So really very interesting results that I think should help inform shared decision making discussions with patients. Dr. Mercedes Carnethon: Oh, absolutely. I have to say I'm not biased. It's not because you are the senior author, it's because this is just truly excellent work, really a creative design. And I agree with your assessment that doing this sort of real world work is critically important because sometimes we don't have the representation in clinical trials of a distribution of people who would ordinarily be the targets of these types of therapies. And so I really applaud you and your team for really leading an excellent study that I hope people will find extremely useful. Dr. Sana Al-Khatib: Well, thank you very much, and I really want to give a lot of credit to the first author, Dr. Zeitler, who has been mentee of mine for many years and has done a great job and really a lot of credit to the rest of the co-authors. Dr. Mercedes Carnethon: Well, that's fantastic. I'm glad that I chose the ordering that I did because the final study that I'd like to talk about is in fact a randomized trial. And I think similar to the one that you just described, this is another study that's comparing sex differences. So this particular study led by Coughlan and colleagues describes sex differences in 10-year outcomes after percutaneous coronary intervention with drug-eluting stents. And given the positive impact that drug-eluting stents have had on improving coronary artery disease, I think it's critically important for us to find out whether or not there are any disparities by sex and the types of outcomes that occur following percutaneous coronary intervention. And so in order to address this question, what the authors did was to carry out a pooled analysis of five individual patient data from trials of drug-eluting stints that had at least 10 years of follow up. And the objective here was to really address the controversy in the field about whether the outcomes were worse for women, which was observed in some studies versus in other studies where there was no difference. And the benefit of using this pool design, again, this sample size, I'm an epidemiologist, I love big samples for what can be done. And in the 9,700 patients that were included in this trial, 24% of them were women. So really it required this type of a meta analytic design in order to have enough women to answer these questions. So the outcomes of interest here included death from all causes, death from cardiovascular disease, MI, stent thrombosis, and revascularization of the target lesion, the target vessel, and the non-target vessel. So one of the challenges in interpreting findings from prior studies of this question are the concerns that the clinical characteristics of men versus women who underwent PCI were different. And in fact, in this particular pooled analysis, men were more likely than women to have three vessel disease, and they had a lower, lower mean ejection fraction coming in the characteristics following angiogram and the procedure also showed some differences by sex groups, namely that women had smaller vessel reference diameters before PCI and a smaller minimal luminal diameter after PCI. But men had a longer total stinted length as compared with women. So I'm sure you want to know what ended up happening. Dr. Sana Al-Khatib: Please. Dr. Mercedes Carnethon: Yes. So when the authors tested their primary hypothesis of sex differences in tenure outcomes, they found that some of the very minor differences in the proportion of women versus men who experience the outcomes of interest were eliminated following adjustment for relevant characteristics, or in fact that women were slightly less likely to experience the outcomes of interest. Specifically women were less likely to experience death from any cause over 10 years, but there was no difference in cardiovascular death as compared with men. Women though were significantly less likely than men to require repeat revascularization of the target legion, the target vessel, and the non-target vessels over 10 years. But unfortunately, the findings weren't all good. A notable exception was that when the offers examined the one-year event rates, women had a significantly increased likelihood of MI in the first 30 days after PCI. And I'm not sure why this is, but the authors did advance numerous hypotheses to explain their findings. One was that baseline and procedural characteristics varied markedly between men and women, and that the age was a primary confounder of these findings. And this was because they carried out a series of sensitivity analyses where they didn't account for age and when they didn't account for age, women had an increased risk of cardiovascular death through the entire 10 years of follow up. And it's curious why this would happen. And the observation was thought to be attributable either to women developing CAD later than men in life, or because they're diagnosed later because of decreased physician awareness among women. And that's shocking to hear since we all know that cardiovascular disease is the leading cause of death among women. So I really think that the observations in this large pooled analysis do warrant further study and investigation. And a point that I think we discussed earlier is that the representation of women in clinical trials, we have to have more women in these trials and this was an argument that the authors advanced because then without more women in these trials, we don't have adequate power to investigate these sex differences and to explore reasons behind these sex differences. And so I hope that investigators will really heed these calls so that we can generate the best possible science to inform treatment options for women so that we can maximize our health outcomes. Dr. Sana Al-Khatib: No, absolutely. Those are excellent points, Merci, that you make. And we certainly need to make sure that we have more women participating in clinical trials and that to the extent that we can, that patients enrolled in clinical trials are representative of patients that we see in clinical practice. You bring up excellent points. Thank you for that great summary. Dr. Mercedes Carnethon: Thank you so much, and thank you really for letting me join you in this special issue. I'm so excited about all of our pieces, not just these original research pieces, but as well our research letters and the rest of our content. I think there's just a lot for our readers to dig into here. Dr. Sana Al-Khatib: Yeah, no, absolutely. Merci, it's been a pleasure for me to co-lead this issue with you and I agree while we focus this podcast on the original research articles, the other articles are equally interesting and impactful. So a lot for our readers to enjoy here. So in closing, we want to wholeheartedly thank Dr. Joe Hill, the editor-in-chief for Circulation, Dr. James De Lemos, the executive editor of the Journal and all authors who submitted the research for this issue. We also want to thank the Circulation associate editors and staff who worked so hard to deliver what you are about to experience. We're very excited about this issue and know you will find it very informative and interesting. This concludes our Go Red for Women issue Circulation on the Run podcast. Thank you so much for listening. Dr. Mercedes Carnethon: Thank you. Dr. Greg Hundley: This program is copyright of the American Heart Association 2023. The opinions expressed by speakers in this podcast are their own, and not necessarily those of the editors or of the American Heart Association. For more, please visit ahajournals.org.

Sprints and Olympics are where people get into the sport and how it grows.  Today we look at the intensity of your training and racing. We ask about your background then examine how that applies to training We talk about beginner, seasoned short course racers, and Ironman to Olympic racing strategy. We talk about impatience and how that can lead to injury. We talk pacing for Sprints and Olys (hint… mostly all-out) and taking shorter races seriously. Track work, skipping progressions, raising the Vo2 and strides. We also detail how to ramp up training and intervals to keep you happy and healthy in the journey.  Topics: It's where the sport grows Del Boca Vista story Niacin  Sprints/Olympics are NOT “lesser than” Layering intensity What's your background? Ramping up in a safe and responsible way Three different tiers of athletes 1st Timers Fast and Hard is their jam Long distance athletes going to short course Strides  Ramping up/Warm ups Track work Pacing and control Do 30 seconds before 2 minutes Impatience  Skipping progressions Coming in from another sport Be careful of a big engine without a strong chassis There' no point in worrying how fast you can go if you can't finish strong At risk for injury? Pacing for Seasoned Athletes Sprint/Olympic Easy days easy - hard days appropriately hard Going from Ironman back to sprints and olympics Raising your Vo2 Take it seriously… treat it like an A-Race Look at it like your best workout of the week Wrap your mind around the distance Great way to test - Do an Olympic all out Coaching Inquiries: Mike Tarrolly - CrushingIron@gmail.com Robbie Bruce - C26Coach@gmail.com www.c26triathlon.com

Please join Guest Host Maryjane Farr, authors Sarah Franklin and Stavros G. Drakos, as well as Associate Editor Hesham Sadek as they discuss the article "Distinct Transcriptomic and Proteomic Profile Specifies Heart Failure Patients With Potential of Myocardial Recovery on Mechanical Unloading and Circulatory Support." Dr. Carolyn Lam: Welcome to Circulation on the Run, your weekly podcast summary and backstage pass to the journal and its editors. We're your cohosts. I'm Dr. Carolyn Lam, associate editor from the National Heart Center in Duke National University of Singapore. Dr. Peder Myhre: And I'm Dr. Peder Myhre, social media editor from Akershus University Hospital and University of Oslo. Dr. Carolyn Lam: Peder, today's featured paper is very, very important in the heart failure world. It is such a deep dive into the transcriptomic and proteomic profile that specifies heart failure and the potential of myocardial recovery with mechanical unloading and circulatory support. Dr. Peder Myhre: Can't wait for that feature discussion today, Carolyn. Dr. Carolyn Lam: But you have to wait because I insist on telling you about yet another really important paper, of course in my favorite subject, heart failure with preserved ejection fraction or HFpEF. Now you know that exercise intolerance is a defining characteristic of HFpEF and a marked rise in pulmonary capillary wedge pressure during exertion is pethepneumonic for HFpEF and it's thought to be a key cause of the exercise intolerance. Now if that is true, acutely lowering the wedge pressure should improve exercise capacity, right? Well, don't assume this because to test this hypothesis, authors led by corresponding author Dr. Ben Levine from UT Southwestern evaluated peak exercise capacity with and without nitroglycerin, which was used to acutely lower pulmonary capillary wedge pressure during exercise in patients with HFpEF. Dr. Peder Myhre: Oh, that's so cool. What an amazing research question and Carolyn, you're the best to summarize this. Please tell us what did they find? Dr. Carolyn Lam: Well, they studied 30 patients with HFpEF and get this. They underwent two bouts of upright seated cycle exercise dosed with sublingual nitroglycerin or a placebo every 15 minutes in a single blind randomized crossover design. So really well done. Wedge pressure, VO2 and cardiac output were assessed at rest with 20 watts exercise and at peak exercise during both the placebo and nitroglycerin conditions and the principle finding of the study (singing) acutely lowering pulmonary capillary wedge pressure during upright exercise with nitroglycerin in HFpEF did not improve peak exercise performance. So peak VO2 was practically identical with a 1% difference despite a 17% drop in peak wedge pressure. Peak cardiac output and peak peripheral oxygen extraction were unchanged, again, despite the drop in peak wedge pressure suggesting that oxygen delivery and utilization were unaffected. Exercise performance variables including peak wattage, peak ventilation and peak RER were unchanged, suggesting that again, reductions in peak wedge were insufficient to improve exercise tolerance. All these results suggest acute reductions in wedge pressure are insufficient to improve exercise capacity and provide convincing evidence that a high wedge during exercise by itself is an epiphenomenon perhaps rather than a primary limiting factor for exercise performance in patients with HFpEF. Now of course this is incredibly interesting contrary to hypothesis and so please read the paper. The discussion is very rich. Dr. Peder Myhre: Oh wow, Carolyn. That is such a great paper. I can't wait to pick it up and read it from start to finish and now Carolyn, we're going to look into research within cardiovascular disease from COVID-19 and we have learned so much and so quickly about COVID-19 and its effects on the heart and we have really come a long way from the first case reports reported in the beginning of the pandemic and this paper, which comes to us from corresponding author Professor JP Greenwood, really adds important knowledge to this field. The COVID heart study was a prospective longitudinal multi-center observational cohort study of patients hospitalized with COVID-19 and at elevated serum troponin levels across 25 hospitals in the UK and these investigators aim to characterize myocardial injury, its association and sequela in convalescent patients following hospitalization with COVID-19 utilizing appropriately matched contemporary controls. Dr. Carolyn Lam: Ooh, important stuff. So what did they find? Dr. Peder Myhre: So these authors included in total 519 patients comprising 342 patients with COVID-19 and an elevated troponin, 64 patients with COVID-19 and a normal troponin and 113 age and comorbidity matched controls without COVID-19 and the frequency of any heart abnormality defined as left or right ventricular impairment, scar or pericardial disease was two full greater in patients with COVID positive and troponin positive, so 61% compared to the control groups and that is 36% for COVID positive and troponin negative and 31% for COVID negative and comorbidity positive and the myocardial injury pattern was different for these patients with COVID and an elevated troponin more likely than controls to have infarction and micro infarction. But there was no difference in non-ischemic scar and using the late MRI criteria, the prevalence of probable recent myocarditis was almost 7% for those with COVID and elevated troponin compared to only 2% for the controls without COVID-19 and myocardial scar is but not prior COVID-19 infection or troponin was an independent predictor of MACE. So Carolyn, these authors discussed their findings in light of previously reported studies and these authors identified a lower prevalence of probable recent myocarditis than previously described and a higher proportion of myocardial infarction and this newly described pattern of micro infarction following COVID-19 and Carolyn, there is a brilliant editorial really summarizing this by Dr. Stuber and Baggish entitled "Acute Myocardial Injury in the COVID Heart Study Emphasizing Scars While Reassuring Scarce." I really recommend everyone to pick this up and read the editorial as well. Dr. Carolyn Lam: Very clever title. Thank you. For the last original paper in today's issue, it focuses on the crosstalk between sterile metabolism and inflammatory pathways, which have been demonstrated to significantly impact the development of atherosclerosis. Authors today are featuring and focusing on 25 hydroxy cholesterol, which is produced as an oxidation product of cholesterol and belongs to a family of bioactive cholesterol derivatives produced by cells in response to fluctuating cholesterol levels and immune activation. So these authors with co-corresponding authors, Dr. Suárez and Fernández-Hernando from Yale University School of Medicine, they showed beautifully that first, 25 hydroxy cholesterol accumulates in human coronary atherosclerosis. Next, that 25 hydroxy cholesterol produced by macrophages accelerated atherosclerosis progression and promoted plaque instability by promoting the inflammatory response in macrophages and also via paracrine actions on smooth muscle cell migratory responses. Dr. Peder Myhre: Wow, that is so interesting, Carolyn. What are the therapeutic implications of these findings? Dr. Carolyn Lam: Yes, I'm glad you asked because it was summarizing a lot of work in those findings with the very important implications that inhibition of 25 hydroxy cholesterol production might therefore delay atherosclerosis progression and promote plaque stability. So this study actually opens a door to explore the role of 25 hydroxy cholesterol as a target to control inflammation and plaque stability in human atherosclerosis. Dr. Peder Myhre: Oh, that is so important. Thank you so much and there is more in this issue as well, Carolyn. We have another issue of Circulation Global Rounds and this time we're going to France in a paper written by Dr. Danchin and Bouleti. We also have an exchange of letters by Dr. Yang and Dr. Schultze regarding the article, "Deep Lipidomics in Human Plasma: Cardiometabolic Disease Risk and Effect of Dietary Fat Modulation" and an ECG Challenge by Drs. Manickavasagam, Dar and Jacob entitled "Syncope After Transcatheter Aortic Valve Implantation: Pace or Not." Dr. Carolyn Lam: Interesting. There's a Frontiers paper also by Dr. Dimopoulos on “Cardiovascular Complications of Down Syndrome: Scoping Review and Expert Consensus,” a Research Letter by Dr. Kimenai on the impact of patient selection on performance of an early rule out pathway for myocardial infarction from research to the real world. Nice. Well let's carry on to that feature discussion on heart failure, transcriptomics and proteomic, shall we? Dr. Peder Myhre: Can't wait. Dr. Maryjane Farr: Welcome everybody to Circulation on the Run. We are so pleased to be talking with Dr. Stavros Drakos and Dr. Sarah Franklin from the University of Utah. My name is Maryjane Farr and I am the heart failure section chief at UT Southwestern and Digital Strategies editor for circulation. Myself and Hesham Sadek will be talking with them about their new paper and circulation called "Distinct Transcriptomic and Proteomic Profile Specifies Heart Failure Patients with Potential of Myocardial Recovery Upon Mechanical Unloading and Circulatory Support." Just briefly, Dr. Stavros Drakos is the director of cardiovascular research for the division of cardiology at Utah and co-director of the Heart Failure Mechanical Circulatory Support and Heart Transplant Program. Dr. Sarah Franklin is associate professor of medicine at the University of Utah whose lab has a specific expertise in the applications of proteomics to heart disease. Welcome, Stavros and Sarah. Dr. Sarah Franklin: Thank you. Dr. Stavros Drakos: Thank you. Thank you for having us. Dr. Maryjane Farr: This paper is exciting for clinicians. It's exciting for translational scientists. Hesham, why don't you start digging into this paper and tell us one or then the other of you tell us what this paper is about, what's the background and let's get into the science. Let's go there and then we'll pull back and look at some of the big picture stuff. Hesham. Hesham Sadek: Well, thank you. So I've been fascinated by the field of cardiac recovery for some time now and obviously Stavros is as an expert and one of the leaders of that field and what struck me about this is that we are starting to see some distinct molecular signature of patients that can experience recovery as opposed to patients undergoing the same procedures with the same profile that do not manifest evidence of myocardial recovery and specifically, the study was conducted very rigorously and the signature was very clear in that they saw primarily interest for someone like me who's interested in cardiac regeneration, a signature of cell cycle in the patients that experience recovery as well as ECM signature which could suggest reverse remodeling and also there's some evidence that ECM might impact cardiomyocyte and myocardial regeneration. So my interest in this for selfish reasons is primarily that this supports the hypothesis that perhaps there is a molecular signature of regeneration that occurs in patients that experience myocardial recovery with LVAD. Dr. Maryjane Farr: So Stavros, let's start with you. Give us the reason why to do this study. You mentioned some of the background. It'd be great to sort of talk for a moment about re-stage heart failure and then how it brought you to this study. Dr. Stavros Drakos: Thank you, Jane. So again, thank you for the opportunity to talk about the findings and the implications of this study. I like the way you are asking us to look a little bit at what led to this study and as you mentioned, the re-stage is a multi-center study that was performed in six US sites which showed in a reproducible fashion now given that we had single center studies from all over the world suggesting that, advanced heart failure is not an irreversible process that has to lead to end stage, an irreversible disease and what a re-stage demonstrated was that there is a subset of patients which if you select them based on clinical characteristics that we derived from other studies that were performed previously, you can achieve reverse remodeling, essentially a bad heart looking much better by every clinical, functional, structural characteristic in up to 50% of the selected patients. That's what re-stage showed. So having this finding now in a multicenter study, what made this study very timely was to be able to understand what drives this remarkable response. What are some of the mechanisms, as Hesham said, that we can if uncover take advantage of and expand this paradigm and enhance it and achieve reverse remodeling and recovery of even more patients and even go earlier in the disease process. So that's kind of how I would link the clinical findings that preceded this study with the motivation to perform the study and the implications of these findings for the ongoing translational and basic science research. Hesham Sadek: I'd like to ask a question here. So Stavros, do you think it's too early to sort of redefine the term reverse remodeling in this context to include perhaps some evidence of regeneration? Is there evidence of regeneration in this field or that's too premature to say? Dr. Stavros Drakos: I think the data are directing us towards the direction you just mentioned. I think that we can begin talking about it and planting the seed. We do have other evidence from work that you and others have performed indicating that this indeed is one of the mechanisms that drives this phenomenon and I think that the findings, especially in the cell cycle that we identified add to and contribute even more to that body of work that you and others have done. At this point, I will turn it to Sarah who can talk a little bit more about the findings related to the cell cycle that we identified in our study and I think that these may complete the answer to you, Hesham. Dr. Sarah Franklin: Yeah, I would love to comment. I think it's a really interesting phenomenon and really in these patient samples we were trying to understand molecularly what the difference is between individuals that respond positively to therapy and individuals that receive the same exact therapy and do not respond positively. So these are termed responders and non-responders and in our analysis we combined two platforms where we could molecularly interrogate what's different in these two tissues and try to see what is differentiating these populations. So what's consistent and reproducible different in responders and non-responders on a molecular level and in both the transcriptomic data and the phospho proteomic data, we saw clear patterns with cell cycle regulation and extracellular matrix or focal adhesion molecules and the interesting thing about cell cycle is cardiomyocytes have typically been thought to exit the cell cycle not long after birth and we see some interesting phenomenon either in humans or mice where we can have nuclei that have either multiple sets of chromosomes or multiple nuclei and there's some differences that have been observed in the nucleus with regards to disease, so hypertrophy, heart failure. So the molecules that we've identified, we saw a large difference in proteins involved in cell cycle regulation. Now the interesting thing is not all of those molecules are increasing or decreasing. We see a combination of molecules that are increasing or decreasing. But I think the other thing that's interesting is that these molecules, even though we are seeing changes in expression or changes in phosphorylation, exactly how that contributes to either cell cycle or cell cycle reentry or just nuclear function and transcription of proteins or genes or DNA regions is still what we need to continue to study. So exactly how these changes in proteins or transcripts related to the cell cycle, how they are exactly contributing to the physiological improvements that we're seeing is something that still needs to be investigated but is really important that that is a highlight of this study and as Stavros mentioned of previous work. Dr. Maryjane Farr: Stavros, tell us the design of the study. Dr. Stavros Drakos: Okay. So this study was performed in 93 patients that were prospectively enrolled in the Utah transplant affiliated hospitals here in Salt Lake City between the University of Utah, Intermountain Medical Center and the VA and these people came from all over the mountain west, the surrounding states of Utah and through our VA, through the state, from all over the west and south, from Alaska and Hawaii to Texas and we think it's a very representative population of our country's patient population and then we followed prospectively these people with serial echocardiograms so we can tell who will respond as Sarah said before, which essentially means which hearts are going to get better by echocardiographic criteria functionally and structurally, the dimensions of the heart shrinking and the ejection fraction improving to more than 40% and the dimension shrinking to normal range and then we compare these people, the subset of patients that have responded to the majority of patients actually that they have not responded. As we know these are advanced end stage patients and there is only a subset of those that they will favor respondents. As we said earlier, these subset can increase if you go selectively and pick these patients based on baseline characteristics. So then we analyze the tissue we got from these people when the LVAD went in, which is the core of the apex of the heart and compare that to the tissue we receive when the patients got transplanted and we got the whole heart. So in the meantime, as we just discussed, we phenotyped these people so we knew who were responders and non-responders and then we went back in the lab and tried to marry two basic processes, analyzing the transcriptome and the proteome and by doing that we were able to see some overlapping changes between the transcriptome and the proteome and we felt that by doing this overlapping analysis, we will increase the likelihood that what we are seeing, exponential mechanistic drivers will be the real mechanism and not just associations that you can frequently find when you do studies in humans and that's kind of a rough, brief summary of the design. Sarah, would you add something to that? Dr. Sarah Franklin: No, I think that's a great overview of it. I think what excites me about it is that this was first clinically observed that these patients were recovering and so I think the exciting part is the hypothesis was that there was some molecular underpinnings that could molecularly define these patients that were responding or not responding and so with that hypothesis we then carried out these analyses hoping that we would see a difference and we're very excited. It's very successful in that we found very clear, molecular differences that are reproducible between these patient populations. Dr. Maryjane Farr: So obviously there's lots of implications. Let me start with one very simple clinical one and that is, so based on some of the differences in the signatures and pathways that you saw for the next patient who needs LVAD therapy and you're trying to predict in some way whether they may be a responder or a non-responder, could you look at a biopsy sample and try to make some sort of prediction based on some of your findings so that they can choose a VAD over a transplant? That's a very clinical question and then I guess the second question is would it have to be a left ventricular myocardial sample? So are the differences? What do you think about that question? Or it's just too much too, far beyond? This is obviously a mechanistic study. But I'm just asking. Dr. Stavros Drakos: No, that's a great question and I'll start and Sarah can add later. So obviously it will be great if we can have a practical way to predict before the intervention who are the people that they will respond and that's one of the motivations for this study. It was not just to find the mechanism so we can make this phenomenon better and enhance it and find the mechanism, create new therapies. It was also the practical approach that you suggested, Jane, and I think that yes, this adds to the clinical predictors that we have already identified from other studies and yes, we could theoretically take the tissue and do this analysis. Is this the most practical thing we can say to the patient to biopsy the heart, right? It would've been better to be able to identify a biomarker in the plaque and we've done that. We started in other studies, identifying what's going on in the tissue and then going targeted in the blood and that's how we identified two cytokines and a two cytokines model, interferon gamma and TNF alpha being predictive as circulating biome. In this study we identify changes that can also inform future studies of biomarkers in the blood. But if we had a way to easily get the tissue and analyze the genes, yes, we could have done that as a predictor as well. The practical issue is that asking a patient for a biopsy just to predict the response to therapy may be something that most patients and most clinicians will consider way too advanced and complicated, right?that's why more work should and could be done to identify circulating biomarkers or other modalities that can help us interrogate what's going on in the heart related with these findings. But not that we cannot also do what you said. It's just more complicated. I don't know if Sarah would like to add to this. Dr. Sarah Franklin: I'd love to. I think that's a great overview. I think the only thing that I would add is that there are a number of conditions whether in the heart or otherwise in the body that you can use a single biomarker and it can be very predictive of conditions. Heart failure is so complex that often individual biomarkers are not sufficient enough to cover an entire population and all the nuances that can go into heart failure symptoms or syndromes and I think the exciting part about this study is it is one of the largest cohorts of patients that have been examined in this manner, which is exciting, but also that we have a multi-factor panel that is made up of multiple biomarkers that with the number of individuals that we examined is completely predictive of all of these patients. So these biomarkers are consistent and reproducible across all of these patients between responders and non-responders regardless of some of the nuances in the heart failure that they have and so it's very exciting because it's possible that a multifactorial panel could be much more applicable and last the test of time more so than an individual biomarker. I think the one other thing that is exciting like Stavros mentioned is that we did initially identify these in the left ventricle and it will be really exciting to see how far these biomarkers can be used if they can be used in potentially other aspects of the heart or blood, which obviously is less invasive and so that's not something that we've applied this panel to yet, but I think is a really wonderful extension of now saying, can we also identify some of these biomarkers in the blood which would be less invasive even if it's a fraction of them. That would still be wonderful. Dr. Maryjane Farr: I have so many clinical questions. But Hesham, what questions do you have? Hesham Sadek: Yeah, so the elephant in the room here obviously is that the variable is that these patients have an unloaded heart and there is evidence that unloading can reverse some of the changes that occur after birth with increasing ventricular load and initiate cascade of molecular events that may allow myocytes to proliferate. So this begs the question, is there a difference in how these ventricles of patients that recover versus those that do not recover see load? Are we able to measure load appropriately and is there a difference in load between these patients and if so, can this be improved or detection or measuring unloading or the degree of unloading clinically, can this be improved? Dr. Stavros Drakos: No, that's a great question and it provides the opportunity to talk about some of the things we can do on the clinical arena to further enhance this phenomenon. Yes, there are ways that we can use to tailor the mechanical unloading that we can provide in order to enhance this phenomenon. One way, and that's a study that we are proposing, is to use sensors, pressure sensors that can guide the way you function the machines, the devices, right? The way you remove part of the load and these sensors, some of them are clinically approved like cardioments and then without doing invasive procedures you can follow chronically how these patients are being unloaded and how the heart is responding to this unloading. We know that a lot of LVAD patients, despite doing clinically well, we know this from snapshot evaluations in right-heart cath studies, they are not optimally unloaded. They are feeling pressures left and right are not always optimized and so by doing this kind of prospective assessment of the mechanical unloading, you can tailor what you offer and the hypothesis generated is that by doing that you may be able to recover even more people. You can do this as we said, with approved sensors like cardioments or with other sensors that they are under investigation. You can also do more invasive stuff like PV loops. Of course these will require cathing these patients, which is a little bit more complicated. But it will provide more accurate assessment and it will also interrogate how the heart is improving and provide to you in-depth investigation and in-depth insights on also how the recovery process and the reverse remodeling process is being, I would say, digested by the heart and translated to functional response instead of just looking at it with an echocardiogram or the findings of a right-heart cath and these are studies that others have performed and have published and we know that they can give you a real good look into the systolic and diastolic function of the heart and how this is changing and improving down the road. So yes, that's the short answer. We can do that and we can tailor the unloading and potentially that's the hypothesis, maximize the effect that we saw here. Hesham Sadek: So this begs the question, maybe two questions here. One, is there evidence that patients who recover not from this study only but from other studies, is there evidence that patients who recover are more unloaded than patients that do not recover and the second question is: is it time to standardize assessment of mechanical load in patients with LVAD, especially those that will undergo or would be considered for recovery? Dr. Stavros Drakos: Yes. So that's a great opportunity to share with our audience what we know and what we don't know in this field in relation to your question about whether we know what is the optimum degree of unloading and the answer I think is that we need to know and understand more. What do I mean by that? There's this idea that the heart as every other organ after being unloaded and not working for some time may it lazy, may get atrophic and may need some rehab like the skeletal muscle when we put it in the cast and get atrophic and we need to rehab it when we remove the cast. So you can imagine that the LVAD and the unloading that provides, which in many cases may take over a significant part of the function of the heart may need gradual reloading as a second phase after the first phase of unloading and that's something that we've done. We have an ongoing study on this and also others have published that it may be beneficial. Of course, it needs to be validated and investigated further and to discuss about the degree of unloading in the first phase and what is the optimum degree of unloading, I would say even there, there is room for us to understand better what's going on and I think that we can investigate with ongoing studies right now whether full unloading versus partial unloading and measure the pressures using these sensors can translate to better changes functionally and structurally. I think that's something that is very doable and it would be very beneficial. What was the second part of your question, Hesham? Hesham Sadek: I was asking whether it's time to start standardizing some measure of unloading if these patients are planned for recovery? Dr. Stavros Drakos: Yes, and that's what we are doing. In all of these people, we report from the get-go what is their recovery score based on the intermixed ICARS derived score and when we have patients that they have high likelihood of recovery, we monitor them very closely and clinically what we do is just looking at the echo and whenever we do a right heart cath for clinical reasons. But in a prospective research study we could do more than just looking at the echo and occasional right heart cath and using the sensors we just discussed previously, you can tailor the unloading and begin prospectively unloading them in a more I would say well monitored wave. Yes. Hesham Sadek: So this is unloading or device specific parameters. Now are there patient specific parameters with regards to type of heart failure? So we talked initially about whether there's an element of regeneration specifically when it comes to cell cycle. But many patients with non-ischemic cardiomyopathy for example, don't have large scars and don't have lot of myocytes as the underlying cause of cardiomyopathy. Would you foresee that there is different mechanisms, for example, in these patients that don't have myocyte loss, that perhaps maybe it's not cardio myocyte proliferation and not regeneration? Dr. Stavros Drakos: Yes. So I think that the differential responses we get based on the heart failure theology warrant further investigation. Sarah and I have discussed that and actually we are following on our findings with larger number of patients so we can tease out these and I'll let Sarah talk a little bit more about it in a minute. But to answer the clinical part of this question, we don't know yet whether different parts of heart failure should be prescribed different modes of unloading. But the way you described it of course invites the hypothesis that of course different substrates, different injuries of the heart, as you said, it's a completely different failing heart if you have a big scar there versus a patient who has a mode of heart failure, another type of injury and would this be treated better and more effectively in terms of reverse remodeling by applying a different mode of unloading? That's things that we need to investigate further. But Sarah, would you like to comment on the potential on the effect of the different heart failure theologies on some of the findings we saw? Dr. Sarah Franklin: Yeah, definitely. So I think it's a really interesting question and in this analysis we included ischemic and non-ischemic samples in the patient populations and really we're just stratifying them based on responders and non-responders. When we start layering additional levels onto that, then we're effectively kind of reducing the potential numbers. So if we have 25 responders and we start breaking that down into ischemic and non-ischemic to see if there's another layer of biomarkers there, we actually did that we did not include it in this study. It's something that we're working on to add that. But we do reduce the number overall of patients in those two populations. So it would be fine to share that we were seeing stratification between ischemic and non-ischemic. But we did not feel like the numbers might be high enough within the responder and non-responder categories that warrant including that in this manuscript. So it's very intriguing that just responders and non-responders alone stratify as well as they do. They separate based on these biomarkers and it looks like it will also be possible in the future for us to even separate these samples further based on similar or additional biomarkers based on more specific factors in the etiology. So I think that will be another really exciting next step for future research. Hesham Sadek: My final question would be maybe a little bit broader than LVAD population, but definitely informed by this study. The term non-ischemic cardiomyopathy, do you think it's too broad and too vague for us to use in this setting because this encompasses many different types of cardiomyopathy that really are not nuanced enough by this definition. Dr. Stavros Drakos: Well, Jane was smiling while you were asking this question because we all as heart failure clinicians need to accept that it was not a good idea to name all of these different diseases non-ischemic cardiomyopathy when we did it or when this happened many moons ago. As you said, Hesham, and I couldn't agree more, these are completely different diseases. We need to understand them better and I think that the way we treat nowadays, chronic heart failure, many years down the road when people will look back, they will consider it a little bit, I would say, surprising that we were treating all of these the same way. We need more studies like the one we just did, that they will have enough numbers and that's when the issue becomes that you need enough numbers to be able to tell the differences between all of these non-ischemic cardiomyopathy types, theologies and if you go upstream, motivated and inspired by findings like this, we hope that we will be able to identify how to go and do a root cause analysis and treat these diseases, not down, down, downstream the same way, but going upstream, finding what really went wrong and treating them earlier in the molecular or other pathophysiological mechanism pathway that led to the heart failure and so yes, it was a bad idea to do that. But of course sometimes we do things because we don't understand it better, right? As one of our keynote speakers here in the recovery symposium said a few years ago, Jay Khan, the founder of Heart Failure Strata of America, some things look complicated until you understand them. Then when you understand them, they look simple. So here we don't really understand non-ischemic cardiomyopathy and how all these theologies lead there and I think studies like these can help us really inform the field better. But we will need, as Sarah said, more numbers. Dr. Maryjane Farr: So that was a great conversation. I wanted to just raise one last thing and that is what's so interesting about this cohort relative to re-stage heart failure is these were older patients and for re-stage heart failure, I think the average age was 35. So you would imagine there might have been one etiology for cardiomyopathy, uncontrolled hypertension or peripartum. But for cohorts in their fifties, there's probably an accumulation of different insults over many years time and so I thought that was particularly interesting from the point of view of that you were probably dealing with, again, a mixed bag of pressure overload, volume overload, maybe a genetic underpinning, whatever the life trajectory of some of these patients were and then lastly, the decision to try to go to recovery rather than to transplant, which would be the real world experience of why this wet pathway than the other. These are people truly in their fifties where they may have one or two surgeries in their lifetime left and so it's the relevant population that you're studying and so I'll leave it at that. That's a comment rather than a question, I think. But I think for heart failure clinicians, this is why the bench to bedside piece is so relevant to understanding this because it actually does change clinical practice, even if the mechanistic pathways may take still many more years to truly understand. It helps understand what's possible from an accrued clinical decision-making level. Dr. Sarah Franklin: Jane, if I might just comment on that, I actually think that's one of the most exciting parts about this dataset is that, as you mentioned, these patients have complex diseases. They are older. But yet we are still able to see consistent and reproducible differences between the patient populations that respond and don't respond and to me that suggests that at the end of the day there are consistent differences or reproducible or consistent molecular changes in cardiac tissue and in response to stress and I think that that gives us hope that we could potentially not only predict who would respond or not respond, but that as we get better at understanding the differences, that there could be potential therapeutic targets or therapies that would still be beneficial regardless of the complexity of the heart failure. Dr. Maryjane Farr: Okay. So Sarah, Stavros, thank you so much for spending time with Hesham and myself and look forward to EUCORS--I'm allowed to say that. Dr. Stavros Drakos: Of course. Dr. Maryjane Farr: Thanks so much. Bye. Dr. Greg Hundley: This program is copyright of the American Heart Association 2023. The opinions expressed by speakers in this podcast are their own and not necessarily those of the editors or of the American Heart Association. For more, please visit ahajournals.org.

This week's episode was a total joy ride! The main training topic involved how underperformance is linked with reduced adaptation rates, with possible connections to endocrine system responses. That has major implications for how we approach training and life stress, plus eating before and after runs! We also talked about how to approximate heart rate zones with a small amount of data. You'll never have to guess again! Other topics: hamstring strengthening, uncertainty and fear (through the lens of being new parents), the benefits of percussive massage (get that vibrator game going), the wonderful Recover Athletics app, a follow-up on the microbiome and probiotics, the reality show "The Climb," holistic training approaches, and using few-week training micro-cycles. We also talk about why VO2 max approximation is unhelpful. Imagine your VO2 max is world-class, and BELIEVE accordingly. Coach Vanessa Carlton would want it that way! For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! WOOHOO! Support the podcast: patreon.com/swap Try Athletic Greens: athleticgreens.com/swap

The OCR Underground Show is a podcast built to help you crush your next obstacle course race.  Each episode is jammed packed with tips, strategies, and interview to help you train smarter.   In Episode 97 I share my experience at the latest Epic Series event and how I did in the Average Joe & Jane category.  In my research review I talk all about VO2 max.  Learn what VO2 max is and why it is so important for endurance athletes.  Plus I share a few studies that should what intensities seem to work best for improving your VO2 max. In the inside Mike's Mind segment I talk about breathwork.  While this is a very trendy topic, not everyone understands how to incorporate breathwork into your routine.  I share 4 simple ways you can include focused breathwork into your training without adding much time to your overall training routine.   Finally, I have a great chat with Crystal MacConnell who shares her experience in the Death Race, plus give some insight into prepping for a Death Race.  She also shares how she plans on completing the next Winter Death Race.   Today's episode is sponsored by The Amino Co. Shop My Favorite 100% Science-Backed Amino Acid Supplements at www.aminoco.com/OCR.  Enter code OCR at check to Save 30% + get a FREE amino eBook! Amino Co's science is unmatched with over 30 years of experience.  Amino Co was created by former Harvard professor and world-renowned clinical researcher Dr. Robert Wolfe.  Their precise blends of amino acids help you become stronger, heal faster, reduce ag-related declines and improve your overall metabolic health. Enjoy the episode!   Full Show Notes at www.ocrunderground.com/episode-97  

Welcome! and Thank you for listening.  The health buzz word is often centered around getting enough of... Enough protein, sleep, calcium, or even sleep.  In our material worlds we  often have so much of that there has been the development of an industry for storage units.  We have so much that we need off site storage.  Like being plant based, the minimalist movement sounds attractive but few pull it off.  So we justify why we need or like more of.... One thing that has not been demonstrated to be too plentiful is the little organelle inside our cells, called the mitochondria.  One of its most important jobs is to generate energy from the food that we take in.  As we age and loose muscle mass we also loose mitochondria.  As we accumulate more metabolic waste, the mitochondria we do have start to malfunction.  These processes lead to  most of the lifestyle diseases we have .   VO2 max is one function that is related to our mitochondrial density.  When our cells do not get oxygen they ultimately die.  Life long exercisers tend to retain their VO2 max or the maximum amount of oxygen their body can utilize better than age matched sedentary individuals.   Enjoy the discussion on how we might retain and even gain in our VO2 max and how it might help us to be more healthy.  website: doctordulaney.com.  Email: jami@doctordulaney.com Thanks for listening.   

Confira mais um episódio do PFC Debate. Enio, Gigi, Marcos, Camila, Duda e Ana falam de todos os assuntos possíveis, sobre corrida ou não, de um jeito que você não vai acreditar. Recesso, férias, presentes, banheiro químico, VO2, frequência cardíaca, futuro e muito mais. Escute, informe-se e divirta-se. SEJA MEMBRO DO CANAL NO YOUTUBE Siga quem faz o PFC Debate: Enio, Gigi, Marcos, Camila, Duda e Ana.

How much fun would it be to become a stakeholder in your favorite athlete? Sports lovers can now interact with chosen players and get rewarded. Join UPenn scholars Arham Habib and Arpan Bagui talking about their journey creating an NFT Marketplace for athletes and their fans; VO2. This blockchain start-up that advanced through the Cypher Accelerator, builds community engagement with an engage to earn model that gives pro athletes a way to directly participate with their fan community. This is one more way we are seeing blockchain become mainstream, generating interactive communities.  

This episode of the One for the Money podcast airs on January 1st when many Americans make resolutions to improve their lives. These resolutions often focus on eating better and getting more exercise, perhaps because of everything eaten during the holidays. In this episode, I share why, financially, it's better not just to be wealthy and wise but healthy too. Listen to the tips, tricks, and strategies portion, where I share a few ideas that have helped make exercise easier for me.In this episode...Exercising and long-term financial goals [01:33]Greater quality of life [04:17]Benefits of HSAs [08:28]Tips to help you exercise more [11:22]Returns in exerciseJanuary is a time of resolutions that often focus on physical health. Unfortunately, most of these resolutions have faded away by mid-February. Investing in your health is in your long-term financial interest, and health brings a freedom that few realize until it's gone. Not only does exercise extend our lives, but it extends the years we have good health. Good health allows us to spend less on healthcare and more on things we want. Longevity is most impacted by major modifiable behaviors such as exercise, sleep, nutrition, and emotional health. Exercise itself is in a league of its own because of its ability to extend one's life and reduce all-cause mortality. This observation was made by the famous Dr. Attia, whose practice consequently focuses on exercise. Dr. Attia also noted that this is the most challenging aspect of behavior for people to change because of the significant time commitment. Greater quality of lifeExercise doesn't just buy you more time; it buys you more quality time. Quality of life isn't the only benefit. Good health is essential because healthy people can have lower healthcare expenses. Healthcare is expensive now, but even more so in retirement. The average retired couple will spend $285,000 in today's dollars just for medical expenses, not including long-term care expenses. Early retirees will especially want to consider exercise, as they must pay most of their healthcare expenses before Medicare does. Just because someone turns 65 does not mean Medicare covers everything. Deductibles, premiums, and prescription costs add up quickly, and all must be considered. Stay healthy, and you may be able to avoid many of these costs.Health Savings AccountsOne of my favorite planning tools is a Health Savings Account. HSAs are the only investment vehicles that are triple tax-free. If used for qualifying medical expenses, growth and distributions are tax-free. The money in an HSA is not susceptible to taxes and isn't impacted by the amount of the individual's income. While anyone can get this deduction, not everyone is eligible to invest in an HSA. You must have a qualifying, high-deductible medical plan. Additionally, the contributions are limited per individual and family. What if you don't need all the money in an HSA for health care expenses? Essentially the account becomes like a traditional IRA, and distributions are taxed at ordinary income tax rates. Remember, the earlier you invest your money, the longer it grows. That growth can be significant. With just $2,000 invested annually for thirty years, earning a 7% rate of return could grow that account to over $200,000. That money would go a long way to help offset healthcare expenses in early retirement. Resources & People MentionedExercise, VO2 max, and longevity | Mike Joyner, M.DJerry Morris: Pathfinder for Health Through an Active and Fit Way of Life

Lovisa är väldigt sugen på att höra vad Jessica har att säga om sin sprillans nya Apple Watch, som kommer med en drös nya funktioner. Det har nämligen visat sig att Lovisas Apple Watch har farit med osanningar när det handlat om hennes VO2 max, som faktiskt är mycket högre än vad klockan har sagt. Hur mycket kan vi egentligen lita på alla smarta gadgets som konstant loggar vår data? Det bjuds också på nya testberättelser från GIH: Den här gången har Lovisa testat olika löparskor och hon har tack vare detta också insett vilka skor som är absolut skönast för henne att springa i. Detta leder till att Jessica och Lovisa djupdyker ner i den nördiga löparskodjungeln, och de snörar in sig riktigt ordentligt! Hosted on Acast. See acast.com/privacy for more information.

Hoy hablo con el Dr. Ángel Durántez, doctor en Medicina y Cirugía por la Universidad Autónoma de Madrid, titulado en Age Management Medicine en Estados Unidos y pionero en España de esta rama de la medicina que busca un envejecimiento saludable. Algunos de los temas que tocamos: - Historia de la medicina "anti-envejecimiento" y cómo se entiende actualmente. - ¿Es el envejecimiento una enfermedad? - Edad biológica y cómo estimarla: telómeros, relojes epigenéticos, biomarcadores (ApoB, índice omega 3, fuerza de agarre, VO2 max...). - Suplementos para ralentizar el envejecimiento: precursores de NAD, espermidina, quercetina... - Genes vs. hábitos para el envejecimiento saludable. - Terapias de optimización hormonal. - Cómo impacta la actitud en el envejecimiento. - Y mucho más. Puedes conocer más sobre el trabajo del Dr. Durántez en su web, Instagram y libro Joven a los 100. Como siempre, puedes escuchar también el episodio en iVoox, Spotify  y Apple Podcast.

The World Champion Olympic distance triathlete of 2022 Leo Bergere joins us to talk about his training, racing and life. Leo tells us exactly what he does in training Monday -> Sunday. Every single session, every detail, in the lead up to winning the World Champs. You can literally copy Leos training after this podcast. We talk about his change from short, fast VO2 max style training to a more volume based aerobic program and how that took his racing to the next level. Everyone expected Alex Yee or Hayden Wilde to win the World Championships & Grand Final this year, but Leo shocked the world and won both. Does this make him the favourite for the next Olympics? Sign up to Patreon to support the show (for only $2 per week it keeps the show alive) -https://www.patreon.com/howtheytrain

What if there was an easy way to speed up fat loss, burn 500 more calories a day (which is 1 extra pound a week), increase your potential lifespan, reduce your chance of disease, all without excessive cardio or dieting?This is not the next big fitness industry secret but instead one of the easiest, natural, and most effective forms of movement for humans . . . and that is WALKING!Whether you already “get your steps” or you sit around most of the day behind a desk, we are going to dissect the many benefits of walking, from its ability to burn way more calories than you think, increase your metabolism, improve your overall function in life, preferentially burn fat to improve body composition, reduce mortality, and improve associated markers like blood pressure, resting heart rate, cholesterol, depression, and VO2 max.Walking is perhaps the most underrated but effective forms of exercise we can incorporate.Finally, as always on this show, we will discuss easy, actionable strategies for walking effectively that you can start using right away!RELATED LINKSJoin our Facebook community if you'd rather watch the video and to access the nutrition blueprint PDF for this episode

Share the podcast with your friends, and rate it 5-stars!iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google    Hannah's Whole Enchilada FKT: https://youtu.be/oErEWLGdPlI    TOPICS COVERED IN THIS EPISODE   - FKTs without a film crew are just KOMs - Hannah's Whole Enchilada FKT - Stop spending money on your bike and just train more - There's nothing wrong with attacking in the feed zone - If you stop at a gas station during an endurance ride, do you destroy all the benefits? - Socks go under your leg warmers - Fatter can be faster - Training on the rollers is more effective than a static trainer - Everyone would be a better athlete if they went to therapy - We need a better metric for measuring fitness than w/kg or FTP - There's nothing wrong with wearing your bibs 6-8 times before washing them. Fine for me.  - Gravel tires with big lugs make no sense unless you're riding very muddy roads - Commuting in jeans to work on my ebike does not make me less of a person - 1 hour in the weight room is worth more than 2 hours in base/Z1/Z2 riding.  - VO2 max workouts are better without a power meter.  - Aero bars don't belong on bikes with knobby tires - A good result in a crit is 90% luck.  - Body weight exercises are an acceptable substitution for traditional weight training.  - Watts per CdA is more important for most riders than w/kg - Oversized pulley wheels are a waste of money - Pidcock podiums the /23 TdF - MTBrs are sad they aren't the cool kids anymore. That's why they low key hate on gravel - Black mold in your bottle is where all the flavor is at Watch our latest Cycling Science Explained video now! https://youtu.be/_RIl4s2q-rs Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf  iTunes: https://trainerroad.cc/itunessogf    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.   Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea    ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week  USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.   Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi   MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP   STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

Want to improve your FTP? Then you better start focusing on your MAP (Maximal Aerobic Power). After exploring the science of MAP, including why you ought to choose your parents well, Neal and Mac explain why this aspect of your 4DP delivers such fantastic rewards when you work on developing it. To help you get started on that, they also share some of their favorite SYSTM workouts for building MAP. Nine Hammers or Rue the Day, anyone?**Learn more:**https://www.wahoofitness.com/blog/why_focusing_on_ftp-is_making_you_slower/**Try the SYSTM Training App free for 14 days.**https://www.wahoofitness.com/systm/getting-startedHave questions? Please ask us here! https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-understanding-4dp-pt-3-maximal-aerobic-power/20294

Listen in for more on:[2:07] My #1 forgotten method to increase strength[4:12} How VO2 max can limit your lifting capacity[8:10] How to test your VO2 max without fancy equipment[12:09] How to improve VO2 max[18:48] My #2 forgotten method to increase strength[21:07] Basic tasks to increase grip strength[29:10] Longevity and grip strengthVO2 max test calculatorsConcept 2 RowerCooper Run Test

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: One of the BEST muscle-building hacks for fitness fanatics is to take time OFF! (2:20) Pesticides and glyphosates are everything these days! (12:23) In the belly of the best with the current state of the economy. (19:43) Money and power. (24:40) Why do we glorify serial killers? (29:37) When you get a weird compliment from a guy. (39:05) Busting the myth that it is more expensive for you today than your parents. (40:56) Caffeine is a hell of a drug. (44:58) Nesting is a real thing. (50:34) #ListenerLive question #1 - Is it okay to do more than the programming in MAPS Powerlift?  (59:03) #ListenerLive question #2 - Would you agree that rowing is a superior form of cardio exercise (compared to running, cycling, Stairmaster, etc.) if the goal is to improve VO2 max while maintaining or building strength? How would you compare the benefits of the rower to the benefits of the sled? (1:12:40) #ListenerLive question #3 - Any advice on how to improve upon an upper-to-lower body imbalance? (1:23:59) #ListenerLive question #4 - Any advice on helping my client lose body fat when cutting and reserve dieting isn't working? (1:33:20) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com MIND PUMP LIVE Q&A W/ MAX LUGAVERE Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! Visit Kreatures of Habit the PrOATagonist for an exclusive offer for Mind Pump listeners! **Code MP25 at checkout** October Promotion: MAPS Symmetry or MAPS Strong HALF OFF! **Promo code OCTOBER50 at checkout** How Much Training is Necessary to Maintain Strength and Muscle? MAPS 15 Minutes Pesticide linked to chronic kidney disease High exposure to glyphosate in pregnancy could cause lower birth weights in babies Mind Pump #680: Dr. Zach Bush On How To Restore Gut Health New Study of Protein Powders from Clean Label Project Finds Elevated Levels of Heavy Metals and BPA in 53 Leading Brands TikTok Parent ByteDance Planned To Use TikTok To Monitor The Physical Location Of Specific American Citizens The Macabre Story Of Ed Gein, The Serial Killer Who Used Human Body Parts To Make Furniture Experts Call for Mass Killers' Names to Be Kept Quiet The Millionaire Next Door: The Surprising Secrets of America's Wealthy Man dies from caffeine overdose after drinking equivalent of 200 cups of coffee Watch The Playlist | Netflix Official Site Visit LivON Labs for an exclusive offer for Mind Pump listeners! MAPS Powerlift   MAPS Fitness Prime Pro MAPS Cardio MAPS Aesthetic Mind Pump #1745: How To Pack On Muscle To Your Lagging/Stubborn Body Parts MP Holistic Health Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Zach Bush, MD (@zachbushmd) Instagram Christopher M. Naghibi (@chrisnaghibi) Instagram Ben Pollack, Ph.D. (@phdeadlift) Instagram Dr. Stephen Cabral (@stephencabral) Instagram Jason Phillips (@jasonphillipsisnutrition) Instagram Eric Trexler (@trexlerfitness) Instagram

It's one of the Top 5 health staples that we've covered often on this podcast, but Dr. Peter Attia[i], Canadian-American physician, known for his medical practice that focuses on the science of longevity, says that “exercise might be the most potent “drug” we have for extending the quality and perhaps quantity of our years of life.” Welcome back to The Neuroscience Meets Social and Emotional Learning Podcast where we bridge the gap between theory and practice, with strategies, tools and ideas we can all use immediately, applied to the most current brain research to heighten productivity in our schools, sports environments and modern workplaces. I'm Andrea Samadi and launched this podcast to share how important an understanding of our brain is for our everyday life and results. Like you, I'm interested in learning and applying the research, to our everyday life. On today's episode, I want to share the research I saw recently to improve fitness, longevity and overall health, with Dr. Peter Attia's work who was recently featured on Dr. Andrew Huberman's podcast. Dr. Attia, has a fascinating origin story, as he started his career as a cardiac surgeon, and then found he had a heart condition, so he began to dive into the research to see how he could improve the quality of his own life. On today's episode #252, and this week's Brain Fact Friday, we will take Dr. Attia's advice, look at what he does himself, and what he recommends for others he trains, compare it to how others, like Dr. Huberman are training, and then how I've been training. I'm hoping we will find areas to tweak or improve, with Dr. Attia's research in mind, that focuses on longevity and overall improvements in health and fitness. The overall goal with this episode is to have all of us use the research to inform our current exercise program, uncover our gaps, and see if there are any ways that we can improve what we are doing, with longevity research in mind. I wanted to cover this topic, as I'm always looking to improve what I'm doing, but find that when there's so much to do, or so many different exercise or nutrition plans to follow, I notice I don't do anything new at all, and just do the same thing, which changes nothing.  The point of this episode is to look at moving our needle even just a little bit, and see if there is something we can all do, even if it's a small tweak, to build a better 2.0 version of ourselves, to make this year our best year ever, or at least give us a running start at 2023. Biohack Tip Advice For this episode, I plan on following Attia's Rule[ii] which Dr. Huberman coined that basically addresses the ton of exercise and nutrition advice flying around out in the world. This rule says “don't quibble about nutrition or supplementation until you've dialed in your own exercise/strength protocol,” and I wouldn't even consider writing this episode, if I wasn't putting my own health first, using Attia's Rule as a guide. Dr. Attia says that nutrition and health arguments are a waste of your time until you've completed a certain set of criteria. He says don't bother unless you can: Dead hang for a minute Wall sit for two minutes Have a VO2 max of at least 75th percentile for your age group. Before writing this episode, I wanted to be sure that I qualified for Attia's Rule.  Here's how I fared with his criteria.    Dead Hang[iii]: I had to find a park down the street from my house to try a dead hang, as I've never done one before. In Canada, I remember doing fitness testing for running in school, but I don't remember ever having to hang from a bar to see how long we could do this. When I got to park I scared away some kids who were on the bars to do this activity.  I set my timer for one minute, closed my eyes, and had to pretend if I let go, I'd fall from a skyscraper or something (maybe why they are called dead hangs) so that I could keep going, and hit that one minute mark. Dead hangs are as difficult as they sound, and I can see how practicing this skill would increase overall body strength. I felt every muscle in my body shake as I got closer to the end. I did complete this task, but after raving about how I could do this one minute challenge that night at dinner, my kids who both train every night in competitive gymnastics started listing all the kids at their gym who can dead hang for more than 7 minutes!  I'm just going to stick to improving my one minute hang one second at a time. Wall Sit[iv]: This one was easy for me, even with one injured quad. Was able to sit against a wall at a 90-degree angle for 2 minutes, and switch weight away from the injured leg when needed and completed this criteria. V02 Max[v]: I've been watching this number using my IPhone in the Activity App. If you are exercising, doing cardio, this number should show up under Trends. If you are not doing enough cardio to grab this data point, you will see “needs more data” next to this item, so you just need to keep training and watching this number. My VO2 Max currently sits at 37, which is considered Superior for my age (51) and in the top percentile. This is a very important bio marker to track for health and longevity, and we'll cover why a bit later in this episode. So, I completed the criteria for Attia's Rule, and continued the research for this episode. What About YOU? If you are measuring your workouts—have you ever wondered How your workouts fare compared to what the longevity research says? Have you wondered if your workouts are as effective as they could be? Are you reaching the goals you've set for yourself? What/how can you improve?  While by no means do I consider myself an expert in this area, I'm just someone who puts a high value on health and have been measuring the data with my workouts for the past 2 years.  While tracking my results, I see the same thing every month, so I know it's time to look at what I'm doing to see where I can improve what I'm seeing. Every week I see “Strain was overreaching, sleep fell short.” Before we analyze my data, I wanted to look at Dr. Attia's exercise regimen that he's built specifically for optimizing health and longevity. You can learn more about his programs on his website, but here's a quick overview of how he trains.   What does Dr. Peter Attia do?  What's the optimal dose of exercise for longevity? Dr. Attia lists a framework on his website that is “built upon four pillars: stability (the foundation) that he notices this is often lacking, strength and muscle mass, aerobic / zone 2 training, & anaerobic / zone 5 (high intensity) training.”[vi] His workouts are simple and straightforward (it's the research that's intense and a bit more complex). His workouts consist of: 4 sessions/week cardio (45 min sessions) low intensity zone 2 (I've put a heart rate chart in the show notes that shows Zone 2 is 60-70% of your max heart rate) or exercising where you can carry on a conversation with someone else. He defines zone 2 more in depth by saying “it's the highest metabolic output or work that you can sustain (like running fast) while keeping lactate”[vii] below a certain level. This is where he says the most time should be spent. (3 hours) one session of vo2 max training a week higher intensity (40-60 min) high intensity Zone 5 training. 4 strength sessions/week (60 x4) 4 hours  8 hours total (7-9 hours is advised for endurance training). This is simple and easy to understand. I also thought I would list Dr. Andrew Huberman's suggestion for what he does for his workouts, using science to optimize his physical health to compare. Dr. Huberman's fitness protocols are similar, just laid out more specifically: Sunday: Long endurance workout Monday: Leg resistance/strength training Tuesday: Heat/Cold exposure for recovery Wednesday: Torso/neck resistance training Thursday: Moderate intensity cardio Friday: High intensity cardio (max heart rate) Like Attia's Zone 5 High Intensity Saturday: Arms, calves, neck training You can listen to Dr. Andrew Huberman's entire episode[viii] where he breaks this down his fitness protocols to the most clear and granular level to optimize health and longevity, referencing Dr. Attia's research[ix], but for this episode today, I wanted to give a snapshot of what longevity workouts look like (connecting the research) so we can all see if there's anything we can do to tweak or improve what we are doing. What does the research say?  This is where it gets interesting. I'm sure we've all heard of different workout routines, and know that if we've seen a trainer that we've got to combine cardio with strength training. Then we can add in some of the recent discoveries about heat and cold exposure for recovery, but what exactly does the research say we should know to improve our longevity? Brain Fact Friday Which brings us to this week's Brain Fact Friday. We opened this episode with a quote from Dr. Attia that we've all heard before, that said “exercise might be the most potent “drug” we have for extending the quality and perhaps quantity of our years of life” but did you know that “exercise reduces the risk for all-cause mortality? (or death from all causes)” (Dr. Peter Attia). Research from the National Institute of Health found that, compared with taking 4,000 steps per day, a number considered to be low for adults, taking 8,000 steps per day was associated with a 51% lower risk for all-cause mortality (or death from all causes)[x]. Taking 12,000 steps per day was associated with a 65% lower risk compared with taking 4,000 steps. What caught my attention was when Dr. Attia put all of the research into perspective. We know: Exercise has a huge impact on disease and death from all causes (all-cause mortality). We know it does something to reduce aging, and improve longevity right down to the ends of our telomeres. We know exercise is like a drug, and hormones are released that provide neurogenesis, or create new brain cells. (BDNF). But Did You Know: “Smoking is approximately a 40% increase in the risk of ACM (which means at a given time, there's a 40% chance that you will die compared to a non-smoker).”[xi] (Dr. Attia) High Blood Pressure has a 20-25% increase in all-cause mortality? Type 2 diabetes has a 25% increase in all-cause mortality? These numbers are shocking, especially if you or someone you love, suffers from chronic disease. It caught my attention especially when high blood pressure was not far off from ACM of a smoker, and made me stop in my tracks to think “what can we do to improve these numbers?” What Can We Do? Dr. Attia suggested the answer lies with comparing low to high achievers and the findings are significant. Did you know that “low muscle mass people compared to high mass people have a 200% increase in all-cause mortality (or dying of any cause) as they age?” (Dr. Attia) who adds that “it's less about the muscle mass but the high association with strength.” “It's a 250% greater risk if you have low strength to high strength.” (Dr. Attia) So the answer, (from the research) is to prioritize strength training, and get stronger, while keeping an eye on the 4 pillars of exercise that Dr. Attia mentions (stability, strength, aerobic and anaerobic training). Dr. Attia goes on to say that “if you look at cardiorespiratory fitness, it's even more profound.” “For the bottom 25% in terms of V02 Max (for your age and sex) compared to people at the top (elite) for a given age, there's a 400% difference in all-cause mortality.” (Dr. Attia) which he says “is the single most strongest association” he's ever seen for any modifiable behavior. With this research in mind, I know I want to keep doing cardiovascular exercises to keep my VO2 Max in the elite/superior group for my age.   What do I do? You can see my September workout results broken down into the framework Dr. Attia suggests for longevity. AEROBIC: Most time spent on aerobic exercise: 1.5 hour hikes daily, mostly zone 3. (STRAIN 15-17) 7.5 hours ANAEROBIC: High Intensity Training usually Tuesday/Fridays where you see strain is highest (18-20). 2 hours/twice/week= 4 hours STABILITY: Have been using Joshua Gillis's NeuroFuctional Training Program from EPISODE #238[xii] that Centers the Mind-Body Connection to Release Our Highest Potential. I've also found this program difficult to sustain. The exercises help strengthen parts of my body I don't use often, and I notice it's very challenging. 12 minutes a couple times/week. STRENGTH: Weight training 4x week 30 min using a system created by Vince Sant, called Vshred.[xiii] I'm not an affiliate of this program, but have used this system since 2019. ****STRENGTH IS THE AREA I WILL LEAVE OUT WHEN BUSY.  According to the research, this is a huge mistake. ****Looking at the research, can you find your gaps, or areas that you would like to improve? REVIEW AND CONCLUSION This Week's Brain Fact Friday: Did you know that “low muscle mass people to high mass people have a 200% increase in all-cause mortality as they age?” (Dr. Attia) who adds that “it's less about the muscle mass but the high association with strength.” “It's a 250% greater risk (of all-cause mortality) if you have low strength to high strength” so cutting out my strength training is not something I will do moving forward.  I've been following Monica[xiv], whose a phenomenal trainer on physical and mental fitness for new ideas for strength and peak performance training.   Don't forget to follow Dr. Attia's work https://twitter.com/PeterAttiaMD Sign up for Dr. Andrew Huberman's Newsletter to receive all his workout tips through his website https://hubermanlab.com/neural-network/   IMPROVING WORKOUTS WITH LONGEVITY RESEARCH IN MIND? While I do want to keep my VO2 max in the elite or superior range for my age, I can definitely lower the intensity of my daily hikes that are pushing me to see the daily message “strain too high, not enough sleep” as sleep is required to repair the body from high strain days. Using the research, I plan to spend more time on easier, low intensity cardio, strength training and with a bit of high intensity training added in, and I'll keep the 4 pillar framework that Dr. Attia created in mind for longevity training to include Aerobic, Anaerobic, Strength and Stability Training. I'd love to know if there was anything in this episode that helped you to tweak your weekly exercise routine, with health and longevity in mind. Please do visit the resources and references in the show notes if you would like to go deeper into the research we've covered today. I'll see you next week with a returning guest, who amazes me with his ability to complete the books he is writing. Have a good weekend.   RESOURCES: How to Dead Hang  June 27, 2019 https://www.fundamentalsportsandfitness.co.uk/blog/how-long-can-you-deadhang-for STRENGTH TRAINING (Mental and Physical Fitness) Follow Monica @Fit_Pump on Instagram https://www.instagram.com/fit_pump_/?hl=en Don't forget to follow Dr. Attia's work https://twitter.com/PeterAttiaMD Sign up for Dr. Andrew Huberman's Newsletter to receive all his workout tips through his website https://hubermanlab.com/neural-network/ REFERENCES: [i] Peter Attia https://peterattiamd.com/ [ii] Attia's Rule Published August 29, 2022 by  Logan Gelbrich https://www.deucegym.com/community/2022-08-29/the-attia-rule-weve-all-been-waiting-for/ [iii] Dead Hang Exercise https://theworkoutdigest.com/dead-hang-exercise/ [iv] 90 Degree Wall Sit https://www.verywellfit.com/the-wall-sit-quad-exercise-3120741 [v] V02 Max Testing August 29, 2022 by Elizabeth Quinn https://www.verywellfit.com/what-is-vo2-max-3120097 [vi] The framework for exercise https://peterattiamd.com/category/exercise/ [vii] he framework for exercise https://peterattiamd.com/category/exercise/ [viii] Dr. Huberman breaks down the research with his top fitness tools to optimize health https://hubermanlab.com/fitness-toolkit-protocol-and-tools-to-optimize-physical-health/ [ix] Best Exercises for Overall Health and Longevity Dr. Andrew Huberman with Dr. Peter Attia Published on YouTube August 18, 2022 https://www.youtube.com/watch?v=jN0pRAqiUJU [x] Higher Daily Step count linked with lower all-cause mortality March 24, 2020 https://www.nih.gov/news-events/news-releases/higher-daily-step-count-linked-lower-all-cause-mortality [xi] Best Exercises for Overall Health and Longevity Dr. Peter Attia and Dr. Andrew Huberman Published Aug. 18, 2022  on YouTube https://www.youtube.com/watch?v=jN0pRAqiUJU [xii] Neuroscience Meets SEL Podcast EPISODE #238 with Joshua Gillis on his “Neuro Functional Training: Centering the Mind-Body Connection to Release Our Highest Potential”  https://andreasamadi.podbean.com/e/joshua-gillis-on-neuro-func-tional-training-centering-the-mind-body-connection-to-release-our-highest-potential/ [xiii] World Class Training Programs to Build Strength https://vshred.com/ [xiv] Follow Monica on Instagram https://www.instagram.com/fit_pump_/?hl=en

Jem Arnold is a physiotherapist, coach and PhD student. Currently, his main research focus is investigating FLIA: blood flow limitation of the iliac artery, a condition that affects certain athletes even at the very elite level, sometimes with surgery as the end outcome. Jem is also very involved and knowledgeable in using NIRS (near-infrared spectroscopy) to measure muscle oxygen saturation (SmO2). We dive deep into how using NIRS and SmO2 can inform workout execution as well as training interventions and athlete profiling.     IN THIS EPISODE YOU'LL LEARN ABOUT: -What is NIRS and what is muscle oxygen saturation?  -The balance of oxygen delivery (to the capillaries surrounding muscle tissue - supply) and extraction (by the muscles from the capillaries - demand) -NIRS testing protocols, and how it relates (and does not relate) to oxygen uptake (VO2) and lactate measurments -Using NIRS to profile athletes  -Using NIRS in high-intensity workouts to optimise interval execution  -Blood flow limitation of the iliac artery (FLIA) - what is it, and what is its prevalence among athletes -Risk factors for FLIA -Current detection and diagnosis methods of FLIA, as well as treatment options -How Jem's research aims to find methods by which FLIA detection can be improved SHOWNOTES: https://scientifictriathlon.com/tts358/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order. ZEN8 - The ZEN8 Indoor Swim Trainer is a unique swim bench that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and your core activation, and it makes it easier to stay consistent even when you can't go to the pool. Get the special Zen8 x TTS bundle including the swim bench and a number of Zen8 training plans and on-demand workouts on zen8swimtrainer.com/tts. LINKS AND RESOURCES: Jem's Twitter, email, and his blog Sparecycles Muscle Oxygen Saturation (SmO2) with Roger Schmitz | EP#85 What types of intervals are most effective? A scientific analysis with Michael Rosenblat | EP#243 Applied triathlon science with Olav Aleksander Bu (Norwegian Triathlon Olympic team) | EP#264 Moxy - well-established NIRS device Train.Red - another NIRS device also used and recommended by Jem Comparing the Respiratory Compensation Point With Muscle Oxygen Saturation in Locomotor and Non-locomotor Muscles Using Wearable NIRS Spectroscopy During Whole-Body Exercise - Yogev et al. 2022 A longitudinal study on the interchangeable use of whole-body and local exercise thresholds in cycling - Caen et al. 2022 Thresholds, Constructs, and Confidence Intervals - blog post by Jem Why is there Two Different Moxy Monitor SmO2 Profiles? w/ Jem Arnold - UTH1 - Upside Strength Podcast Maxima MC self-check questionnaire for FLIA (flow limitation of the iliac artery) Short- and long-term results of operative iliac artery release in endurance athletes - van Hooff et al. 2022 Rejuvenated and recharged: Tayler Wiles eyeing return to the pro peloton after surgery - Velonews article Feature: Arterial disease and cycling - Velonews article Cyclists' Iliac Syndrome - Interest group - Facebook group Cyclist Alliance - List of international vascular specialists with experience in FLIA RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page. Mind Pump Fit Tip: Lifting to failure CAN produce accelerated muscle growth. However, there are some interesting caveats. (2:32) Carnival Sal. (22:33) Adam's potty-training mistakes to avoid. (25:53) The apple doesn't fall far from the Andrews tree. (35:05) Highlighting the weakness in human reason. (39:52) Caffeine is a powerful drug. (43:48) The guys address the prices of their sponsors. (49:48) Mind Pump Recommends, Skandal! Bringing Down Wirecard on Netflix. (54:42) #Quah question #1 - How can I feel more activation on my chest rather than shoulders when bench pressing? (57:18) #Quah question #2 - What are good mobility practices for tight hamstrings for someone who drives for a living? (1:01:15) #Quah question #3 - Is there a difference in training cardio for cardiovascular health vs. training to increase VO2 max? What's the best way to train for overall cardiovascular health? (1:06:09) #Quah question #4 - When did you all know it was time to go all in with Mind Pump? (1:11:00) Related Links/Products Mentioned Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** Visit Magic Spoon for an exclusive offer for Mind Pump listeners! September Promotion: Skinny Guy Bundle (MAPS ANABOLIC // MAPS AESTHETIC // NO B.S. 6-PACK FORMULA // INTUITIVE NUTRITION GUIDE // OCCLUSION TRAINING GUIDE.) HALF OFF!! Also, the Fit Mom Bundle (MAPS ANYWHERE // MAPS ANABOLIC // MAPS HIIT // and INTUITIVE NUTRITION GUIDE.) HALF OFF!! **Code SEPT50 at checkout** Effect of Training Leading to Repetition Failure on Muscular Strength: A Systematic Review and Meta-Analysis Busty Teacher who is a Man Visit Kreatures of Habit the PrOATagonist for an exclusive offer for Mind Pump listeners! **Code MP25 at checkout** Visit NED for an exclusive offer for Mind Pump listeners! Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! Visit Legion Athletics for the exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout** Watch Skandal! Bringing Down Wirecard | Netflix Official Site Sal's Super Shoulder Movement for more Shoulder Mobility & Connectivity Prime Your Shoulders with Handcuffs with Rotation on a Bench Learn to Fire Your Glutes & Hamstrings with a Waiter's Bow Mobility Session – Mind Pump TV What is NEAT and Why Should You Care About it? - Mind Pump Blog Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Bret Contreras PhD (@bretcontreras1) Instagram Ben Pollack, Ph.D. (@phdeadlift) Instagram Paul Carter (@liftrunbang) Instagram Michael Chernow (@michaelchernow) Instagram