Podcasts about ZMA

W tym odcinku zapraszam Cię do wysłuchania rozmowy z Małgorzatą Roman, która dawno, dawno temu była naszą klientką. Potem stała się zaprzyjaźnioną klientką, a teraz mogę powiedzieć, że prywatnie przyjaźnimy się już od dobrych kilku lat. Małgorzata jest też moją mentorką w takich momentach, kiedy potrzebuję szybkiej konsultacji i jej matematycznego podejścia Pitty. Dzięki ścieżce rozwoju z Ajurwedą i nie tylko Małgorzata jest Pittą w Sattwie. To znaczy, że może służyć wskazówkami dotyczącymi biznesu prowadzonego w zgodzie ze sobą, dbaniem o siebie i swój dobrostan na poziomie ciała, emocji, aspektów mentalnych i duchowych. Te uzupełniające się płaszczyzny sprawiają, że serce Twojego biznesu, którym jesteś Ty sama, jak mówi Małgosia, bije miarowo i dobrze, tym samym zasilając i odżywiając całą strukturę, która zaczyna się od Twojego dobrostanu. Jak zwykle możesz posłuchać nas w formie podcastu lub pooglądać na YouTube. Jeśli podobało Ci się to, co usłyszałaś, rozpuść wici w sieci swoich znajomych, subskrybuj i zostaw swoją rekomendację, dzięki czemu inne osoby łatwiej dotrą do mnie i do Ajurwedy.  Dziękuję Ci bardzo serdecznie i do usłyszenia w kolejnym odcinku podcastu.  Notatki do podcastu znajdziesz na stronie:https://agni-ajurweda.pl/289 Do poniedziałku 10 marca trwają zapisy do kursu Księga Życia dla Vaty – półrocznego programu online z pełny wsparciem dla osób z zaburzeniami Vaty. Serdecznie zapraszam do niego wszystkie dosze, także te biznesowe Pitty, które zapomniały o swojej delikatnej Vacie. Wszystkie szczegóły znajdziesz tutaj: https://kurs.agni-ajurweda.pl/ksiega-zycia-dla-vatyJeśli jesteś osobą, która prowadzi holistyczny biznes, albo przymierzasz się do stworzenia takiego biznesu, to zapraszam Cię do programów Ajurweda Biznes Coaching (https://kurs.agni-ajurweda.pl/abc_lo) i Szkoły Ajurwedy (https://agni-ajurweda.pl/sa-lo/). Dzielę się w nich tym, co Ajurweda może zaproponować Tobie i Twojemu biznesowi.Z Małgorzatą możesz skontaktować się tutaj: https://www.facebook.com/profile.php?id=683569787 

Mam wrażenie, że połowa naszego codziennego życia składa się z wytrzymywania. To jest jakieś udawanie, że to nic nam nie robi – mówi Małgorzata Halber o hałasie. Na „ciągły szum w głowie” składają się m.in. media społecznościowe, brak ciemności i zła architektura, ale też presja efektywności czy przymus dokonywania ciągłych wyborów między nowymi produktami. Ten hałas zabiera uwagę, czas, energię – wolność. Ale czy możemy się od niego wyizolować? Z Małgorzatą Halber rozmawiamy o jej nowej książce „Hałas”.Podcastu „Temat rzeka” możesz posłuchać na platformach Spotify, Apple Podcasts oraz YouTube.

Z Małgorzatą Tomczyk (socjolożka, kulturoznawczyni i dziennikarka, zajmująca się migracją w Europie) porozmawialiśmy między innymi o tym: - Na jakich danych opierał się Tusk, gdy mówił o dziesiątkach milionów migrantów, którzy mogą dotrzeć do Europy. - Czy migranci faktycznie przybywają do UE "po socjal". - Jak w ostatnich latach zmieniała się polityka migracyjna. - Czy zawieszanie prawa do azylu jest zgodne z prawem międzynarodowym. - Na czym polega problem z deportacją osób, którym nie przysługuje azyl. Zachęcamy do wspierania nas na Patronite https://patronite.pl/Podkast_Dezinformacyjny⁠ ⁠

W dzisiejszym odcinku podcastu Radio Proza gościmy Jakuba Małeckiego, którego najnowsza książka „Korowód” bardzo długo była owiana nimbem tajemnicy. Autor tym razem opowiada nam o granicach prawdy i fikcji, o strachu i wielkich, często szalonych marzeniach. To odważna, zaskakująca historia, która pędzi, wiodąc czytelnika przez wieki. Z Małeckim podczas Bruno Schulz. Festiwalu spotkała się i poroamawiała Anna Fluder. Udanego słuchania!

Öğr. Üyesi Cengiz Riva ve Halit Emre Özdemir ile birlikte ordumuzda kullandığımız yerli ve milli kara araçlarımızdan zırhlı muharebe araçlarını ele alıyoruz. Askeri personelimizi güvenli bir şekilde taşıyan ve bir saldırı aracı olan ZMA'ların modernizasyonunu değerlendiriyoruz. Yeni nesil ZMA'ların özelliklerini hep birlikte ele alıyoruz. Keyifli seyirler! #savunmasanayii #Türkiye #defenceindustry #defence #savunma #yerli #milli #military #füze #altay #tank #savunmasanayi #tank #füze #modernizasyon #yeninesil #zma

In today's episode of the podcast, I wanted to give you my 5 biggest tips when it comes to improving your sleep.Here's a quick recap1. Stick to a routine! You need to be strict on a bed time and awakening time. This will improve our bodies Circadian rhythm which is essentially our body clock leading to improved sleep cycles2. Aim for 6-8 hours, this gives our bodies enough time to go through 4-5 sleep cycles, which is seen as an ideal nights sleep!3. Ease up on the caffeine! Caffeine has a 5-6 hour half life meaning it's still active for a long time after you've taken it. You should aim to stop the consumption no later than 2pm4. Avoid screen time before bed! If you can stop using your phone an hour before bed this will massively help, or if you have to, wear blue light blocking glasses to stop UV light.5. Consider using a supplement such as ZMA, 5-HTP OR L-Theanine, this have all been shown to help improve sleep, and help you get into deeper cycles.6. Don't eat to close to bed! This is increasing your heart rate, and body temperature, which isn't what the body wants to close to bed time, and will disrupt sleep.I hope these tips help guys! Start by implementing one at a time, and watch your sleep improve massively!Sleep is one of the most underrated tools when it comes to getting in shape, so make sure you nail it!Enjoy!Download your free beach body training plan - https://www.join.fitlabcoaching.co.uk/optin-4-day-beach-bodySubscribe to the YouTube here - https://www.youtube.com/channel/UCSJkuQCeTTtd0udX_FkMW5QWork with me to get in the shape of your life - https://fitlabcoaching.co.uk/lean365-programme/Instagram - https://www.instagram.com/chris_fitlab/LinkedIn - https://www.linkedin.com/in/chris-wright-fitlab/

Zmařený atentát na prezidenta Ukrajiny. Jak k němu mělo dojít a kdo ho měl spáchat? Jak moc leží Zelenskyj Rusům v žaludku a co kdyby ho Ukrajinci neměli? O náladě na Ukrajině po dalším odhaleném pokusu o atentát na hlavu státu mluví ukrajinistka Lenka Víchová. Ptá se Matěj Skalický.

Zmařený atentát na prezidenta Ukrajiny. Jak k němu mělo dojít a kdo ho měl spáchat? Jak moc leží Zelenskyj Rusům v žaludku a co kdyby ho Ukrajinci neměli? O náladě na Ukrajině po dalším odhaleném pokusu o atentát na hlavu státu mluví ukrajinistka Lenka Víchová. Ptá se Matěj Skalický.Všechny díly podcastu Vinohradská 12 můžete pohodlně poslouchat v mobilní aplikaci mujRozhlas pro Android a iOS nebo na webu mujRozhlas.cz.

Zmaľované auto. Ťavy v Spišskej Belej. NEXT? HIŠA FRANKO, GRIČ A CRNO ZRNO  /slovinský bedeker  https://open.spotify.com/episode/1nij2IxxC0qoz5t1n1XSFm?si=luNGIwEZSKa4HlZVNSquCg  Sponzorom ZAPO na tento týždeň je  https://vejonabytok.sk  nábytok z kvalitných materiálov na mieru. Vražedné Psyché v BRNE! Po prvýkrát v ČESKEJ REPUBLIKE! 14. apríla o 18:30 / KD Rubín, Brno. A hneď o 2 dni, 16. apríla Trenčín, Piano Club. V Trenčíne sa vám predstaví aj podcast Zveromachri, hrať bude kapela Silky Džon a pán doktor Droba otvorí večer hrou na klavíri. Vstupenky na  www.zapotour.sk  Podcasty by ZAPO môžeš počúvať už aj na Youtube a nezabudni nám dať odber  https://www.youtube.com/@ZAPOTV   Produkcia by ZAPO @zapoofficial 

Database marketing for listing referrals is a hard pill to swallow for many agents. They get caught up in the instant gratification of new leads and stuck in the idea that they can't get another listing from a seller they just worked with.   It's true that marketing for listing referrals takes a bit of time and finesse, but your database is proven to be the best bet for getting your next listing.    In this episode of This Week in Marketing, Jason Pantana is talking with Jimmy Mackin and RealScout Co-Founder & CEO Andrew Flachner about the best strategies for database marketing for listing referrals working today.     In this episode, they discuss…  0:00 – The greatest opportunity for listings  2:51 – Quit the gratification addiction  7:30 – Prepare the value-ad  9:00 – Nurturing   12:20 – Being the knowledge broker  14:30 – Have an opinion  16:20 – ZMA vs. HVA   23:12 – All roads lead to the agent  26:30 – Takeaways  

Z Małgorzatą porozmawiamy o jej 32-letniej karierze w szkolnictwie, inspiracjach czerpanych od takich postaci jak Marzena Żylińska, Anna Szulc czy Wiesława Mitulska. Dowiemy się, jak kształtowała się jej ścieżka zawodowa, od studiów w Krakowie, aż po specjalizację z zakresu edukacji osób z zaburzeniami ze spektrum autyzmu. Omówimy, jak Małgorzata wdraża nowoczesne metody nauczania w swojej pracy, korzystając z technik notowania, sketchnote'ingu oraz mnemotechnik, a także jak dba o relacje i atmosferę w klasie. Usłyszymy również o wyzwaniach i trudnościach, z jakimi się spotkała, w tym o konfrontacji z tradycyjnymi podejściami edukacyjnymi i jak to wpłynęło na jej decyzje zawodowe. To wyjątkowa okazja, by dowiedzieć się więcej o łagodnym podejściu do edukacji, o metodach pracy, które koncentrują się na rozwoju ucznia, i o inspiracjach, które pomagają Małgorzacie Tereszko w jej nieustannej ewolucji jako nauczycielki.___________________________________________________Strona odcinka: https://plandaltonski.pl/podcast/Jeśli chcielibyście nas wesprzeć jako twórców, zapraszamy na stronę: https://buycoffee.to/ondu, gdzie można postawić nam wirtualną kawę :-) DziękujemyJeśli interesuje cię plan daltoński, albo chciałbyś/łabyś dowiedzieć się co to jest, polecamy: https://daltonskiewiesci.pl, czyli cotygodniowy list, który trafia do ponad 4 tys. odbiorców a znajdziesz w nim inspirujące treści i nie ominą Cię żadne informacje, które pojawią się w naszych mediach oraz specjalne oferty dla naszych czytelników i widzów.Dziękujemy, że nas odwiedziłaś/eś, mamy nadzieję, że nie zapomniałaś/eś zasubskrybować naszego podcastu, za co z góry serdecznie dziękujemy.Link do materiałów na temat planu daltońskiego: https://plandaltonski.plAnna i Robert Sowińscy

...gdy reklamacja nie została uwzględniona, albo gdy towar nie jest zgodny z opisem. Z Małgorzatą Rothert - Miejskim Rzecznikiem Konsumenta w Warszawie rozmawiamy o najczęstszych napięciach na lini konsument-przedsiębiorca i sposobach na rozwiązywanie sporów.

¿En qué caso es útil suplementarse con ZMA? En este vídeo, Xabier habla de la utilidad del ZMA, cuáles son sus componentes, y qué dice la ciencia al respecto. 📚🍽️ ¿Quieres formarte y trabajar como Dietista legalmente? +INFO en AudioFit CPD: https://bit.ly/3D4z4sP 📚🏋️ ¿Quieres formarte y trabajar como Entrenador Personal legalmente? +INFO en AudioFit CPE: https://bit.ly/3TbZuyk 📚👨‍🎓 TSAF by. AudioFit - Formación Profesional OFICIAL (Técnico Superior en Acondicionamiento Físico) ➜ TSAF AudioFit: https://bit.ly/3Tai9uu

Szybka wiadomość i jeszcze szybsze spotkanie a efektem jego jest ponad godzinny odcinek dotyczący cheerleadingu! Z Małgorzatą Wrońską, trenerką, sędzia konkursowym oraz propagatorką tej dyscypliny, rozmawiałyśmy o tym dlaczego cheerleading jest inkluzywnym sportem, jakie nastawienie trzeba mieć, żeby umieć rozgrzać tłum i co to jest „mentalność cheerleaderki”? Dowiecie się od kiedy ta dyscyplina pojawiła się w Polsce i czym w rzeczywistości różni się od swojego portretu w filmach amerykańskich. Odcinek pełen pozytywnej energi i zmieniający pogląd na jedną z najbardziej niedocenianych dyscyplin. Standardowo będzie też o pieniądzach, czyli czy da się wyżyć z cheerleadingu. Chcecie podzielić się Waszym zdaniem:IG: tanecznik.podcastOżywioną pozytwyną energią dyskusje, zawsze możecie prowadzić też na FB: pogadanki o TańcuMałgosię znajdziecie w sieci:Blog: https://www.mwronska.pl/IG: @cheer_and_dance_coach

Plac Nowego Sąsiedztwa to odbywające się w ramach tegorocznej edycji letnich wydarzeń na Placu Defilad w Warszawie, spotkania i rozmowy toczące się wokół ważnych dziś tematów: miejskości zorientowanej na pokonanie kryzysów, spotkań z nowymi sąsiadami i sąsiadkami z Ukrainy, a także rozpoznania i pielęgnowania sąsiedztwa międzygatunkowego. W ramach tych wydarzeń grupa projektowa CENTRALA (Małgorzata Kuciewicz i Simone De Iacobis) tworząca projekty pod hasłem "Amplifikacja natury", badająca relacje pomiędzy architekturą i procesami przyrodniczymi, zaprasza na cykl warsztatów. Z Małgorzatą Kuciewicz rozmawiamy o konieczności odrodzenia żywej miejskiej gleby, przywróceniu obecności wody w mieście i o miejskiej hydrobotanice. https://beczmiana.pl/plac-nowego-sasiedztwa/ Rozmawiała: Bogna Świątkowska, www.nn6t.pl Fot. Donica hydrobotaniczna przy Zachęcie Narodowej Galerii Sztuki, archiwum grupy projektowej Centrala

Z Małgorzatą Foremniak nie tylko rozmawiam o jej rolach teatralnych i filmowych, ale też o roli matki, partnerki i kobiety. Małgosi zdaniem porażki nie istnieją - są tylko doświadczenia. A przeszłość nie powinna być dla nas obciążeniem - trzeba ją przeprosić, zrozumieć i żyć z lekkością w środku. Podcast dostępny również na YouTube: https://www.youtube.com/channel/UCVCotQ1QEkESDKX5ikmXokw Zapraszam na mój Instagram: https://www.instagram.com/anna_zejdler/

Herra On Air, to rozmowy o życiu na własnych zasadach. Z Maćkiem Filipkowskim znam się od 2004 roku. Poznaliśmy się, gdy Maciej zarządzał sprzedażą polskiego oddziału firmy Dell. Potem miałem okazję obserwować, w jaki sposób Maciej projektuje swoje życie. A dziś jego audycja "Zaprojektuj Swoje Życie" jest jednym z najbardziej inspirujących mnie podcastów. Zapraszam. Poznaj Maćka z innej strony. Poszukaj swojego pomysłu na życie na własnych zasadach. Wojciech Herra

Dag jabber om Jon Helgheims sæd, aldersdiskriminering i Hammerfest, tomflasker i Alta og ZMA. dagsoras.com/hvor patreon.com/dagsoras ************* Turnstile- "GLOW ON" (MUSIKK) Trying (SERIE)

Dag jabber om Jon Helgheims sæd, aldersdiskriminering i Hammerfest, tomflasker i Alta og ZMA. dagsoras.com/hvor patreon.com/dagsoras ************* Turnstile- "GLOW ON" (MUSIKK) Trying (SERIE)

PRIMABOLICS PRIMAL TEST | TEST BOOSTER - #AMReview Highlights: 2:33 - The Basics of Primal Test 3:17 - Symptoms of Low Testosterone 5:00 - The Benefits of Laxogenin 8:10 - Is Testosterone Booster the right name? 9:20 - Causes of Low Testosterone 11:05 - At what age will you notice a benefit? 12:20 - Why is Ashwaghanda & ZMA in Primal Test? 15:25 - What can you expect from a Test Booster? 16:45 - Should you stack with an Estrogen Product? Shop Primal Test Here: https://www.australianmuscle.com.au/products/primabolics-primal-test

Horolezci i správci národního parku České Švýcarsko pátrají po neukázněném návštěvníkovi. Zmařil hnízdění kriticky ohroženého sokola stěhovavého, když lezl na skalní věž naproti hnízdu. Dravce vyplašil, a ti už se do hnízda nevrátili. Na zákaz vstupu do hnízdišť vzácných ptáků přitom upozorňují návštěvníky velké cedule.

Horolezci i správci národního parku České Švýcarsko pátrají po neukázněném návštěvníkovi. Zmařil hnízdění kriticky ohroženého sokola stěhovavého, když lezl na skalní věž naproti hnízdu. Na zákaz vstupu do hnízdišť vzácných ptáků přitom upozorňují návštěvníky velké cedule.

Mimo wielu kontrowersji, walki na gołe pięści wracają do łask. Wydaje się, że to sport, w którym nie ma zasad. My pytamy studentów prawa, jakie przepisy zabezpieczają walczących. Z Maćkiem Szumowskim z Koła Naukowego Prawa Sportowego - Ius et Sport rozmawia Jeremi Angowski.

"Nomadland to murowany kandydat do Oscara w bardzo dziwnym dla kina czasie" - zauważa Maciek Małek. W audycji rozmawiamy też o nagrodzie dla "Na rauszu", a także o tym, czy "lepiej już było" - jak się zmieniała sama gala oskarowa, kto ją jeszcze chce oglądać? Z Maćkiem Małkiem z "Kroniki Wypadków Filmowych" rozmawiali Kamil Kuć i Mateusz Ligocki.

„Jezdil jsem do Maďarska rád, tak jsem začal vozit drůbež i pro jiné. Z Maďarska přivezu to nejlepší. To nejlepší z Maďarska je lepší a levnější, než to průměrný z Francie. Na to nejlepší francouzské zboží ještě český zákazník nemá,“ říká majitel firmy Husí játra Filip Töpfer v rozhovoru pro VisitChefTV.

W Polsce rośnie zainteresowanie starociami i dziełami sztuki. Polacy zauwazyli, że w niewpewnych czasach inwestowanie w takie rzeczy może być pewnym "zaworem bezpieczeństwa". W antykwariatach widać ruch jakiego dawno nie było. Z Małgorzatą Lalowicz z krakowskiego antykwariatu i domu aukcyjnego DESA rozmawiał Marek Wiosło.

ON-AIR! This is PRR448 by Nicky Romero incl. music by LVNDSCAPE, Sunnery James & Ryan Marciano and many more! Marcus Santoro joins us all the way from Australia for an exclusive Behind The Decks liveset! Tracklist: 1. homas Gold x Uplink X Matluck - Yesterday 2. LVNDSCAPE x Rebecca & Fiona - Bad Trip (feat. ØZMA) 3. Cassius - The Sound of Violence (eSQUIRE 2021 Remix) 4. Sunnery James & Ryan Marciano - Let It Lie 5. Protocol Spotlight: Protocol vibes - Miami EP Minimix 6. Sam Blacky - Body 7. Tom Connor - Follow 8. Throwback Track: Martin Garrix - Ocean feat. Khalid (DubVision Remix) 9. Behind The Decks: Marcus Santoro - Behind The Decks

Miłość do ruchu i wytrwałość w dążeniu do celu doprowadziły Małgosię na sam szczyt sportowej kariery. Kettlebell to dyscyplina, która stała się jej pasją o czym możecie się przekonać słuchając tej rozmowy. Małgosia jest przykładem tego, że sport daje siłę, sprawność i piękno. Małgorzata Albin – magister wychowania fizycznego warszawskiej Akademii Wychowania Fizycznego, pięciokrotna mistrzyni świata kettlebell lifting, wielokrotna medalistka mistrzostw Europy oraz Polski. Propagator treningu z odważnikami kulowy kettlebells, trener wielu reprezentantów Polski , przewodnicząca komisji antydopingowej międzynarodowej federacji WKSF – World Kettlebell Sport Federation jak również przedstawiciel ww. federacji w Polsce. Założycielka akademii szkoleniowej Kettlebell Warsaw, jednocześnie jej główny szkoleniowiec. Współtwórca autorskiego programu Kettlebell Functional stworzonego specjalnie pod kątem zajęć grupowych w fitness klubach. Organizator eventów o charakterze sportowym, miedzy innymi zawodów na poziomie lokalnym jak i międzynarodowym. Autor wielu artykułów w czasopismach branżowych. Trener personalny oraz instruktor fitness z wieloletnim doświadczeniem, instruktor wielu dyscyplin sportowych takich jak : gimnastyka, piłka ręczna, pływanie , narciarstwo zjazdowe, windsurfing. Mama dwójki dzieci 9 letniej Lenki i 5,5 letniego Kajtusia. Z Małgosią rozmawiamy między innymi o jej doświadczeniu zawodniczym i trenerskim powstaniu metody treningowej z wykorzystaniem Kettlebell zaletach treningu z Kettlebell i korzyściach zdrowotnych jakie daje wszechstronnym zastosowaniu Kettlebell rodzajach Kettlebell technice wykonywania ćwiczeń z kulą tym jaka jest jej recepta na ruch Do tego odcinka podcastu przygotowaliśmy dodatkowo materiał wideo z prezentacją ćwiczeń z Kettlebell: https://www.youtube.com/channel/UC6I7FZL_XxVaJX-3qCeAZRw/videos Link do wybranych artykułów mówiących o zaletach treningu Kettlebell: ⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓ https://research.usc.edu.au/discovery/delivery?vid=61USC_INST:ResearchRepository&repId=12126003850002621#13127011590002621 https://www.researchgate.net/profile/Ryan-Eckert/publication/311595070_Kettlebell_Training_A_Brief_Review/links/58501cb608aecb6bd8d20dc0/Kettlebell-Training-A-Brief-Review.pdf https://content.sciendo.com/configurable/contentpage/journals$002fhukin$002f74$002f1$002farticle-p15.xml ⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑⇑ Zapraszam do oglądania kolejnych odcinków w których pojawią się specjaliści związani ze światem sportu i medycyny. Będą fizjoterapeuci, lekarze, sportowcy, trenerzy i pasjonaci wielu form ruchu. Podcast możecie znaleźć na wielu platformach do słuchania m. in.:  Spotify  iTunes 

Przedsiębiorcy mogą zgłosić się do opłacania w bieżącym roku niższych składek. Czas na zgłoszenie się do "małego ZUSu" jest do 1 lutego. Z Małgorzatą Korbą - rzecznikiem lubelskiego ZUSu rozmawiał nasz reporter Krzysztof Kot.

Welcome to another episode of Cookies and Beer! This week I talk about a hilarious video my uncle showed me, cutting back on weed, and I talk about my ZMA experience. I love you all, thank you! Andrew Wagner (DOTP - Jan 8th 2000)

Dr. Potter's background and current roleSleep's effects on the brainREM sleep for motor learningLucid dreamingPTSD, trauma, TBI, and sleepCreatine supplementation, sleep, and healthOther supplement science and recommendationsBe careful when choosing your supplementsWhere to find Dr. Greg Potter:Resilient Nutrition Co-founder and Chief Science Officer, Resilient NutritionInstagram | Twitter | LinkedinGreg Potter PhDThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery. Join the waitlist, which puts you on the daily newsletter, and you’ll be the first to be notified when the certification opens again.TranscriptSpeaker 1 (00:00:01):Hey, welcome back to the flex diet podcast today. I've got a great interview with Dr. Greg Potter, and we talked all about resiliency, a lot of stuff on sleep, like certain things about the best dose of melatonin. Rather, there are other supplements that can help with sleep such as [inaudible] and even range across the board into some pathologies like PTSD or traumatic brain injury. My ran my crazy kiteboarding supplement routine past him in case I get dropped on my head out of the sky and just really fascinating interview. I think you'll really enjoy this. So Dr. Greg Potter is an expert on circadian rhythms and how they interact with nutrition and sleep. He was formerly a content director over at human OS, their good friend, Dr. Dan party. And now Greg is helping with some nutrition consulting and has his own nutrition company, a resilient nutrition.Speaker 1 (00:01:13):When we talk about that also, I talked briefly about his background. He worked at the university of, of Leeds and his background is actually in exercise physiology, which is awesome. So the beginning part, it takes a little little while for us to get into it, but kind of wide ranging topics here, the overall arching theme related to resilience and the role of sleep. So enjoy this podcast, coming up with the Dr. Greg Potter as always. This is brought to you by the flux diet certification, go to flux diet.com F L E X, D I E t.com. And the certification we'll be opening up again in early January, 2021. So go to the notifications list at the top to get on the waitlist. I'll put you on the list where you'll get access before everybody else, and I'll probably have another cool bonus for you there and flex diet.com. Sign up there, get on the newsletter and enjoy this podcast from Dr. Greg Potter.Speaker 2 (00:02:32):Hey, what's goingSpeaker 1 (00:02:32):On? And it's Dr. Maxine Alison here on the flex diet podcast, and we are back talking about resilience and many other topics today with Dr. Greg Potter. Welcome to the show doctor.Speaker 2 (00:02:46):Hey Mike, thanks very much for having me.Speaker 1 (00:02:49):Thank you. And you're hanging out in London right now, so hopefully everything is going okay for you.Speaker 2 (00:02:57):Christmas is approaching, so I've got no complaints and there's lots of tasty food around suits me. Absolutely fine.Speaker 1 (00:03:05):Yeah, that's always good. So how for listeners who may be under a rock or not familiar with you, give us a, just a little bit more info on your background and then how you got interested in the topic of resilience.Speaker 2 (00:03:21):I think most of this is probably not familiar with me and my background is largely in exercise science. So I studied exercise science for my undergrad and my master's degree. And in between those, I also worked briefly in professional rugby at the rugby football union. And as I was going through that process, I recognized the biological rhythms and sleep are very important and went on to do a PhD at the university of Leeds, which focused on the intersection between biological rhythms, sleep nutrition and metabolic health. But I did those degrees because I've always been fascinated by how lifestyle in general affects our performance and also our long-term health. And since then I've been involved in a few different projects, but right now I am chief science officer and co-founder of the company based in the UK named resilient nutrition. And in that role, I spend most of my time working on product formulation, but I also work with some athletes athletes who represents our brand. So they're primarily ultra endurance athletes. And I really enjoy that side of the job too, because coaching is something that I've done for about 13 years now.Speaker 1 (00:04:44):Nice. Yeah. Very cool. Very cool. What made you go into exercise science? That's what I did my PhD in so great topic. Of course,Speaker 2 (00:04:56):I think it came down to teenage insecurity. Let's be honest. I was playing rugby when I was 12 and hurt my back. And that was right around the time I became interested in girls too. And off the back of that injury, I started going to the gym, became increasingly interested in nutrition, spent far too long, reading things like men's health, but slowly found better sources of information. And when I was going through what a cool GCSE and A-level was over here. So my education around the ages of 15 to 18, I was a lot of my free time reading, elite FTS, and several other related websites, and also became interested in science in general. And I had a place at university to study English literature and recognize that if I were spending all of my free time, finding out about performance, nutrition and strength, training and related topics, then I was probably on the wrong trajectory.Speaker 1 (00:06:04):Got it. And how did you get interested in sleep? Because you've published areas in the sleep and obviously have more formal education in there. It sounds like it was more of the intersection and coming at it from a performance angle.Speaker 2 (00:06:20):It wasn't really, I think I first became interested when I heard a couple of people speak about sleep on some podcasts, probably around 2010 or so. And then off the back of that, I started reading some books and I just found the whole thing. Fascinating. And to this day, it's a subject that the more that I find out about it, the more intriguing it becomes because there are so many unsolved mysteries within the field of sleep research. And I think that that field is in its infancy too, which is true, the exercise science research while too. But I think that sleep is such a fundamental human behavior and it's not quite such a nice subject niche subject is excise science that it's surprising that the research into it has only been going on for a relatively short period of time.Speaker 1 (00:07:20):Yeah, I've always been, I'm not very, I'd say up-to-date on a lot of the sleep research, but to me it's always been fascinating that at a base level, I believe the human body is survival orientated. And the fact that will literally entirely shut down, which I know is an oversimplification, but we have to take a good third of our day to be not really cognizant of what's going on potentially at a risk of being eaten by a lion or something similar would give us the data that there has to be super important reasons for sleep. But yet if you ask a very, which I would ask you this question, like why, why is it that we sleep? I mean, it's, we have some data, but it still seems like a lot of it is a big mystery and the unknown.Speaker 2 (00:08:14):Yeah. And this is something that people go back and forth about a lot. And I don't think that there's a unified theory of why we sleep, but that said, I think that there are plenty of things that we can point to that show the importance of sleep and some of the functions that it fulfilled. And I think that it's probable, but it has some different functions in some different species. If you look across species, then no one thing seems to strongly predict how much sleep a species needs. But there are a few factors that do relate to that, including things like the type of thought they can seem to whether that carnivorous or I'm never saw, however, social dynamics, how complex their nervous systems are. And then of course there are some things that are common to species. So I think that sleep is a period of adaptive inactivity.Speaker 2 (00:09:15):So it optimizes when we're active and for how long, and one of the functions, or probably fulfills is energy conservation, but that's probably a very small function, but I think a lot of the functions of sleep relate to its effects on the brain. And there are various relevant theories, but one of them relates to the activity in our signups seas. And as we're awake during the day, exploring our environments, the strength in inverted commas of various signups is in our brains increases. And when we sleep, it's a period in which that is a selective downregulation of the strength of some of those signups, so that we only hold onto the most pertinent information. And then there are some other factors at play too, like physical restoration and so on. And I think that it doesn't make sense to think about sleep without contrasting it with wakefulness. And fundamentally, I think that sleep is the price that we pay for wasteful behavior and it's therefore really to prevent malfunction during week. But the fact that sleep deprivation has been used as a form of torture in many countries, eons tells us a lot.Speaker 1 (00:10:39):Yeah. I always think of what happens when you do the opposite, right? So what happens with loss of function? Do you get and where two different functions drop off once someone is more on the sleep deprived scale and correct me if I'm wrong, but I think some of the processes you talked about with different synopses is that a lot of the learning more or less takes place during sleep. So we have kind of the stimulation, different synopsis kind of get marked with different chemical messengers during the day. And then at night, it's kind of like this housecleaning effect where, Ooh, we need to get rid of this guy. Ooh, this is a good one. We did a lot of stuff over here. Let's just make sure this is nice and robust and Oop don't need this one anymore. And then when we kind of impair that process of sleep, no matter how high quality of work we did or what we did during the day, we see sort of a diminished result from that because we're kind of skipping over at very best diminishing that process during sleep.Speaker 2 (00:11:43):I think there are a couple of things you mentioned there that it worth picking up on one is this idea of housekeeping and in the last seven years or so, there's been a lot of in the glymphatic system, which is a bit like the brain's waste disposal system. And during sleep, we have these large slow waves during the deepest stage of sleep. And those seem to influence cerebral blood flow and thereby the flow of fluid through the glymphatic system. And during this stage of sleep, the spaces in the system open up and that flow of fluid helps wash the debris. That's accumulated with metabolic activity during wakefulness out of those spaces, clearing out toxic waste that could otherwise be detrimental. So that's one thing. And then you're also touching on the roles of sleep and learning and memory in relation to signups at homeostasis. One thing that does seem apparent is that sleep does free space, your real estate, if you like to learn new things.Speaker 2 (00:12:50):So even a brief nap during the middle of the day will help with subsequent learning for instance, but then sleep is also important to things like the consolidation of memories and arrange of information too, in different stages of sleep, probably differentially important to this. So for example, during stage two non REM sleep and the deepest stage of sleep that is transfer of information from the short-term limited storage Depot in the hippocampus to regions of the neocortex, which are more like a long-term volt for information. And then during REM sleep that stage in which we dream a skeletal muscles are mostly paralyzed, not essential muscles like respiratory muscles and cardiac muscle, but because of that, our brains have free rein to explore different motor patterns, for instance, without risk of us acting those out. And so that stage of sleep is probably very important to things like motor learning, but it's probably important to creativity and evolution of intelligence too. And that there is that free space in which to try out different things and creates a virtual model of the world. If you'd like to try and better understand how we interact within it.Speaker 1 (00:14:09):Yeah. That's one thing I tried for a while, but I eventually gave up on it because the practice was, it was kind of a pain, but is my thought was okay if I can learn to, you know, wake up during my dreams and control my dreams, could I practice new motor patterns like kiteboarding doing jumps or heavier deadlifts, and then go back to sleep the rest of the night and reconsolidate those patterns. But in essence, I could do it without any fear response or worry of damage, quote, unquote to the system. But I wonder would that even if it did work, which I honestly gave up after about eight weeks, cause it was a monster pain in the, my life I always wonder what did even transfer to real life because it, it is so different, but any thoughts on that? Yeah.Speaker 2 (00:15:10):A few thoughts. So one is the REM sleep, that particular stage of sleep in which we do most of our dreaming, not all of our dreaming does seem to be important to most of learning in general, but what you're touching on is lucid dreaming, right? And that is when we're conscious during our dreams. And during those dreams, we often have some control over the contents of the dreams too, although that's probably not an essential parts of lucid dreaming per se. And about half of people will experience at least one lucid dream over the course of their lifespan that they remember, but it does seem that it's somewhat trainable. And in recent years there's been a resurgence of interest into dreams and into whether lucid dreaming training has some potential therapeutic applications. And there's been some fascinating research published very recently by people like Jason Ellis showing for instance, that you can take adults who have insomnia and some related psychiatric issues, anxiety, and depression, and you can put them through a short term intensive lucid dreaming training program lasting only a couple of weeks and quite dramatically improve their insomnia severity as well as some of the anxiety and depression symptomatology, which is fascinating.Speaker 2 (00:16:34):And the strategies that people use are probably some of those that you tried Mike, but they include things like keeping a dream diary. And then within those dream diaries, by identifying unusual elements within dreams, and then you're using a technique named autosuggestion in which you take that element. And if you recognize it within a dream, you use that as a trigger to cue lucid dreaming. But then there are some other strategies that people will try out too. So some people for instance, will use an alarm to wake themselves up during certain stages of dreaming, which they think that they might be particularly likely to be lucid dreaming at that time. There also reality checks that people will do over the course of the day. So colon one is just to look at your hand and ask yourself whether you are awake and in daily life, or if you are in fact dreaming and people in that particular study, I think set a timer on their phone every hour to remind themselves to do that.Speaker 2 (00:17:38):And the point is that those people could increase their frequency of lucid dreaming, and it does have some other potential applications too. So for example, it might be helpful in PTSD. One of the problems that arises in PTSD is that people experienced nightmares that relate to stressful experiences. And what will happen is that that nightmares will be so distressing that they will spontaneously awake from them. And if we return to the idea of rapid eye movement, sleep, being a safe place in which to explore previous experiences and try and make sense of the world, then it's as if their mind is like a broken record. They keep waking up from this particular stage in the record, and they never quite managed to process it and get to the end of the track. But if they can lose a dream, then they can take control over their dreams.Speaker 2 (00:18:32):They can reduce some of that negativity within the dream and thereby, potentially have some positive effects on their symptoms and their daytime function. But going to your particular example, Mike, and whether it's possible to practice motor skills during lucid dreaming in a way that facilitates you improve those mode skills and the rest of your life. I don't know if that's been studied it hasn't to my knowledge, but it is something which is definitely why the, of exploration. And I think that it makes some mechanistic sense and it wouldn't surprise me at all if it was proven to be beneficial.Speaker 1 (00:19:11):Yeah. Cause if anyone's ever had a lucid dream when you're doing it, or even just dreams in general, I mean, you are absolutely convinced that it's real when it's going on. Which to me is fascinating. And then I don't know if there's any research on this too. You talked about someone looking at their hands. So one of the cues I tried to use was looking at clocks or watches, so I'd wear a watch. And so I tried to train myself every 15 minutes when I was awake to look at the watch and ask myself, am I dreaming or awake? Or what time is it? And I noticed that in dreams, again, this could just be me that you can't really get a sense of time. Like even looking. I remember having a lucid dream looking at the clock and I couldn't figure out what time it was. And then I was like, Oh, I'm dreaming.Speaker 2 (00:20:09):And, and that is a common experience. There's a complete distortion of time. And I think people often wake up from their dreams feelings if they've been stuck in that dream for days. And the bouts of dreaming might've actually lasted several minutes,Speaker 1 (00:20:25):Is that related to areas of the brain that basically are helping with our perception of time, right. That gets into, you know, different flow States and how you may have a dilation or a compression of time. And, you know, at the end of the day, time is basically kind of a, I don't want to say a neural construct, but it's not as static as what we think it is. It's more of a, I guess almost a perception per se,Speaker 2 (00:20:56):I don't know is the short answer, but that certainly makes sense. So it wouldn't surprise me whatsoever if that was the case.Speaker 1 (00:21:04):Yeah. That's something I've been interested into related to the PTSD. I just read some of the research on it and I've been kind of fascinated for several years now about how someone can have a very, you know, traumatic type experience. And there's also a post-traumatic growth that can potentially happen from it. There's also PTSD that can happen. And sometimes there's not that much of a change and there's some preliminary research that I think you touched on that quality of sleep after an event may predispose one person to one direction or the other. But the theory is if you had a traumatic event and your sleep is disrupted for the next two nights, you can't enter that REM stage are missing out on some of that processing that as you mentioned, the record just gets kind of stuck there, where if you can get high quality sleep, maybe post one, two nights, I'm not sure the duration that you can then process that information and kind of reach the completion in the end. And then you may end up with a more positive result than a quote unquote negative result from a similar traumatic event.Speaker 2 (00:22:23):Yeah. And I don't know much about PTSD, but I've heard that too. And that makes complete sense to me in the context of how thief influences responses to a variety of stresses. So in the case of vaccines, for example, if you take a salient example, then if people sleep well around the time of the inoculation, then that antibody titers are likely to become much higher in response to the vaccination. If they sleep well, pre vaccinations, Leif is somewhat predictive of those responses. So different stressor in this case, a psychological one, I'm sure that sleep would influence how we respond to that. And we also know something about sleep being predictive of some other related problems, such as traumatic brain injury. If somebody has a concussion that will likely disrupt their sleep, but in turn, how they sleep in the following nights will influence the time course of their symptoms and their recovery from the trauma.Speaker 1 (00:23:27):Interesting. So the theory there being, if you get kind of locked in the head, if you get better sleep for the next couple of nights, your symptomology would be a little bit better.Speaker 2 (00:23:38):Yeah. I think people would probably be less likely to experience some of the negative consequences that come TBI. So that, that might be anxiety, for example, will low mood.Speaker 1 (00:23:52):No, that's fascinating. I just finished up creating a course for the Kerrigan Institute and they do clinical neuroscience. So I worked with them and looking at the ketogenic diet and traumatic brain injury. And so on my little again, this is what I do for myself, my checklist of stuff. If I'm out kiteboarding and get dropped 20, 30 feet out of the sky on my head and have kind of a bad injury, I have ketone esters in my bag to put myself in a state of ketosis. I'll use a CBD with a small amount of THC beforehand, just like an over-the-counter supplement high dose creatine, high dose fish oil. And then on the list I have is I would probably just not ride any more that day to risk any more injury and then just go to bed as soon as possible. Does that sound somewhat sane or is that just batshit crazy?Speaker 2 (00:24:50):Well, I think, I think that will sound very seen to me again, I'm no expert in this stuff, but certainly in terms of brain energy metabolism, the exogenous ketone supplementation makes sense the importance of EPA and DHA to formation of the brain during early life and the possible effects of those and that ratio to some Amiga. And Amiga six fats that also makes sense creates an it's particularly interesting to me because of its potential effects on sleep, which I think probably massively underappreciated because it's an under studied subject. But when people think about things that affect their sleep, they often immediately think of nicotine, alcohol and caffeine. And the most relevant of these is caffeine. Caffeine is an antagonist that all of the adenosine receptors and the longer that you've been awake, the greater the accumulation of adenosine in the extracellular fluid in the brain, which then acts on its receptors to promote sleepiness.Speaker 2 (00:25:59):So caffeine blocks this interaction there by reducing that sleepiness signal. If you think about creates a hydrate there, when people supplement with creatine, they boost their phosphate creates installs and they do so in their brain to the degree to which creates in supplementation, supplementation does that. And humans is likely lower than how much it does that in rodents. For example, however, it probably still does that. And as a result of that, that free adenosine can be more readily recycled to ATP offsetting the accumulation of that sleepiness a signal. And there was a fascinating paper published three years ago by Marcus Boruch, who I think is no longer in research by belief has a paper coming out on next year, showing something similar. And what he showed was that when you add, create some on a hydrates, the chow of rats for I think four or five weeks, you quite dramatically affect their sleep architecture.Speaker 2 (00:26:56):So specifically their sleep is shortened. They spend less time in the deepest stage of sleep. The intensity of the deepest stages of sleep is lower and then their rebounds sleep in response to sleep deprivation is also lower. So it creates, and it's clearly very strongly affecting sleep homeostasis. And what is fascinating to me about creating is that if creating shortened sleep and I'm almost certain it does in humans too. And I think the markets for Apple show you this in the paper next year, then you'd expect it to have negative consequences on the basis of all the literature on sleep restriction is the deprivation, right? However, if you look at all the research on creating one, a hybrid supplementation, then it's good across the board. Think about its effects on athletic performance. It boosts adaptations to strengthen power training. It might also do so for cardio respiratory fitness too.Speaker 2 (00:27:51):It improves Thermo regulation. During exercise has positive effects on brain function, particularly during sleep deprivation. There've been interesting studies on rugby skills, for example, but also on cognition. It can have some positive effects on mood and people have treatment resistant depression when used as an adjunct therapy, at least. And it also has some favorable effects on cardio metabolic health T. So CLICO regulation for instance, and homocysteine. So if it's affecting sleep, then it doesn't come with the attendant negative effects of less sleep. So if there's ever a situation in which he can't get enough sleep, there's one supplement you go for should be creatine monohydrate. And we don't know what the optimal dose is or anything like that. But I suspect that it's higher than the dose that you would use for exercise performance. So if you think about creatine people commonly either have a loading phase in which they might consume five grams, four times a day or something, or they take three to five gramsSpeaker 1 (00:28:54):Every day, maybeSpeaker 2 (00:28:57):During TBI, something more like theSpeaker 1 (00:28:59):Loading phase isSpeaker 2 (00:29:01):Closer to optimal. We don't know, but if you go for one of those high doses, you want to split up your intake just because it does have quite strong osmotic properties. So if you consume lots of it at once, then you probably draw a bunch of fluid into your GI tract and cause some bloating and other related problems too. But Mike Long story short, I think you're doing things in a really smart way. And there are potentially a couple of other things that might be helpful. I'll defer to your expertise here, but other things such as Citicoline potentially on the Aerie, they have some neuroprotective properties. So they might be useful.Speaker 1 (00:29:38):Yeah. I'm a huge fan of CDP Coleen. It's I've used it for quite a while. And even just a couple of supplements, I helped formulate it. I recommended it and now it's becoming pretty popular again. I mean the patent still exists on it and the company does enforce the patent. So it does tend to be a pricier ingredient. So what I've seen in some of the new ones, at least in the U S is it's being touted as the next kind of greatest supplement. And there's a lot of very positive research on it. And Renshaw was one of the main researchers and then they just chronically underdose it? Cause they're too cheap to put a legit like dose the product. So it's like, yeah, you got part of it. Right. But didn't quite in quite yet.Speaker 2 (00:30:24):It's, it's frustrating. There were so many nootropics on the market or purported nootropics, at least that contained a hundred milligrams of Citicoline. Whereas if you look at the research, then in healthy adults, slightly lower doses seem to be beneficial in some context. So there's a study of adolescents and a study of healthy women, both of which use 250 milligrams, but in the context of brain injury and vascular dementia and some other neurodegenerative problems, higher doses seem to be preferable. It's like maybe half a gram to a grammar Placer to the sweet spot.Speaker 1 (00:31:02):Yeah. No, that's fascinating. That's super interesting about creating too, because I'm very similar to you. I've I've just recommended it as a general health supplement for probably four or five years now, which two athletic populations, not really shocking, but when people ask you like, Oh, what's, you know, kind of your top supplement recommendations, like, eh, some protein, maybe a good multivitamin fish oil. And I'm like Korea team. They're always like crazy. And what are you talking about? I'm like, there's just every time we turn around, there's more benefits associated with it. And I can add, you know, some very interesting sleep stuff thanks to you to that list. And we have like so much data, just show that there's very little to almost no downsides. You know, even in, I talked to Dr. Tommy wood and he was describing an elderly population where I think they were using 10 or 20 grams a day and you just saw a little bit of GI upset and a few people Tarnopolsky did a study with 20 grams a day looking at, I don't remember if it was Parkinson's or ALS, but extremely well tolerated for like many, many months, you know?Speaker 1 (00:32:15):So there's almost like a node downside to it. So even if it doesn't have the next latest, greatest potential for whatever yeah. We know it's pretty about as safe as you're going to find anything too.Speaker 2 (00:32:30):Yeah. And I think that, that those of 30 grams or so has been studied out to three years plus. Yeah. So no safety crimes whatsoever, but if your sleep is very shallow and you've been taking creatine for a long time, then hopefully light bulb, might've just gone.Speaker 1 (00:32:51):So in that case, what would you, what would you do? I have an idea, but would you opt to dose then to try to change the sleep architecture?Speaker 2 (00:33:03):It depends what the person wants. So if the person's sleep as a result of taking creates and supplementation is slightly shorter and slightly less steep, so maybe they're marginally more prone to waking up during the night, but there's no obvious negative outcome that relates to that. So they don't feel like their daytime functions and pad, they don't feel fatigued. They don't feel like they have difficulty concentrating and that performing well in the gym and that cardio-metabolic health seems to be good. Then I wouldn't worry about it. If however, you are somebody who has anxiety because of the fact that you don't feel your sleep is very well consolidated and you've been taking creatine then doing away with it for a period of time while reducing your caffeine intake or eliminating it entirely will likely positively affect your sleep architecture. So at least that would put your mind at rest.Speaker 1 (00:34:04):Could you go the other direction and do a higher dose to see if it kind of changes, sleep the other direction then? So there's like a directionality associated with it.Speaker 2 (00:34:17):What I think would happen is the creates supplementation. So if the person has been using creatine for a long period of time, it probably more or less saturated that brain phosphate creates instincts. So going to higher dose wouldn't top up those stores anymore, if full and they therefore wouldn't experience any additional benefits or effects on mass leap in response to that higher dose, for somebody who is using it acutely, they can probably saturate those stores faster with higher doses. There is also a related metabolite named [inaudible] acid, which is probably better boosting brain phosphate creates in the stores. And it has actually been compared head to head with creating insights and context. It's used to feed animals and make them gain weight faster. And it's very anabolic at lower doses than creatine, but it does come with some potential side effects that creates and doesn't really, so for example, it might boost homocysteine. I'd be fascinated though, to see a study comparing guanos Dino seeds and creating for their effects on brain phospho creates in stores and sleep architecture. But the research on GAA is relatively scam right now.Speaker 1 (00:35:35):Yeah. I remember looking that years ago. I think it was my buddy, Dave BARR pointed it out to me and I've just kind of followed it and it'll kind of, you know, in esoteric bodybuilding forums and stuff here and there, you'll see it kind of pop up as the latest, greatest thing. And I don't know, every time I check into it, similar to you, like there might be something there, cause it does hint that there's some potential, but I remember being a little bit kind of shied away by some of the potential downsides and just not that much data that I could find at least in humans. Unless you've seen a lot of data in humans,Speaker 2 (00:36:12):There've been a few studies that have come out recently, mostly by the Serbian guy and his lab, which very intriguing, but that haven't been enough studies that I'd be comfortable to take it. And I certainly wouldn't recommend taking it. I suspect that it's relatively benign, but if you're somebody who already has a health profile that would contraindicate it, then I certainly wouldn't touch it. Of course. And my guess is that it's probably not more efficacious than creating enhancing adaptations to exercise, but its affects on creating stores in the brain are interesting and it wouldn't surprise me if they do boost those possible creates in stores more than creatine monohydrate alone.Speaker 1 (00:37:00):Very cool. Do you think some of the other intermediate may be beneficial? I remember talking to, you know, Dr. Roger Harris about beta Elene years ago and he was saying there's, you know, newer data coming out on that. And there's a couple of pieces of data. Now since then have shown it, you know, may have similar benefits kind of to create a novel it's obviously operating on a different effect. So it kind of any of those bioenergetic intermediate that we've kind of classically used for exercise physiology may hold potential for brain metabolism. AlsoSpeaker 2 (00:37:41):The short answer is, I don't know, and I haven't seen that research on beets or alanine specifically, I'm guessing that it relates to its actions as a buffer.Speaker 1 (00:37:53):Yeah. Buffer intermediate. Yeah. Similar, similar mechanisms as muscle, just well as best we understand it.Speaker 2 (00:38:01):Sure. Yeah. But in, in terms of other products that have historically been used in the context of sport science and whether they have applications to brain health, I think ketone esters are up there. Of course. And there certainly are plenty of overlapping areas that relate to both brain health and to exercise performance. So for example, agents that improve blood flow are often conducive to vascular function in the periphery and in the brain take cocoa flavanols if you get a high quality cocoa product. And there are few of those, I think in the UK there's Acticoat cocoa powder, which is made by Barry Callow bough and in the States, I know that Mars has a very pure extract. I believe it's called cocoa via if you consume 500 milligrams, 2000 milligrams of those on a regular basis, then you'll like the enhance your endothelial function and possibly also improve angiogenesis.Speaker 2 (00:39:13):And specifically in certain parts of the brain that are important to things like memory. So hippocampus for instance, and there've been studies of elderly adults showing that when they consume high dose flavonols for a period of several weeks, they experience improvements to various aspects of cognitive function, improving memory. And similarly, the have been studies looking at exercise performance and Coco showing that it might have some small beneficial effects on endurance exercise performance and vascular function during set exercise. And the same is likely true of beet tree beetroot too, which of course relates to its effects on nitric oxide, metabolism and thereby blood flow. One thing that I find very interesting is how these different things interact because typically and completely understandably, these things are studied in isolation, right? When they're studied together, you might expect them to have additive effects, but that doesn't necessarily seem to be the case. And Louise buck wrote a very thoughtful essay on that few years ago. And it's really difficult thing to study, but obviously in reality, most people who are supplementing with one of these agents are taking others too. And right now we just don't understand how those different things affect one another. Do they synergize? Do they cancel each other out? We don't really know.Speaker 1 (00:40:41):Yeah, no, that's a great point because in the supplement world, everything is advertised as synergistic effects, right? So for the listeners who already know this, you know, one plus one would normally equal to, well, if it's a synergistic effect, one plus one is four or five or seven, it's crazy. You know, you need to take them together and are 17 individual products all in one. And man, you look in the literature and there's, there's not a ton of literature on combinations really from what I've seen. Hadn't if you even see an additive effect, that's pretty cool. I, I can't even think of one like legit study. I would say that there was a dramatic synergistic effect.Speaker 2 (00:41:29):I think the only example that comes to mind is the combination of Corinne and [inaudible]Speaker 1 (00:41:35):Okay. Yeah, I would, yeah. I would give you that one. Yeah. Yeah.Speaker 2 (00:41:38):Cause the, the bioavailability of most forms of curcumin are so poor. Right? And if you take piperine, which is a polyphenol in black pepper and cumin at the same time then because of its effects on various enzymes that are involved in liver metabolism, you can dramatically improve the uptake of curcumin. Although in recent years there have been new forms of Kakuma and developed that seem to be much more bioavailable. One of them is named [inaudible] and one of them is named hydro Kirk Theracurmin is probably the best study of them. It just contains very, very small particles of curcumin and an interestingly because of that seems to probably permeate the blood-brain barrier and might going back to your kite surfing concussion example, Theracurmin is probably one of those agents that would benefit you in that context. And one thing that acumen seems to consistently do is boost BDNF and something that you want to support.Speaker 2 (00:42:43):That there's been a Metro analysis showing that in recent years and something that he wants for obviously in the context of brain injury is neurogenesis. And while BDNF expression is only a proxy of that, it's certainly an encouraging one. And based on the limited number of studies today, human does seem to boost brain health in general, at least in people who have impaired baseline brain health. And that's an important distinction because there are many instances in which something that helps people who are in the States of chronic disease or impaired function, the compound might not benefit people who are otherwise healthy. And I think this is very much true of nootropics. If you're undergoing some sort of duress, which reduces your function below baseline, that's when nootropics really come into their own. So take the context of sleep loss. Creatine seems to enhance cognition during sleep loss. If you take somebody as well, rested creates and doesn't really seem to affect their cognition. And that's probably true of many of these things that you've discussed.Speaker 1 (00:43:51):Yeah, no, that's a great point because our brains are wired to think linearly. So like the old example I use at the assets all the time is just zinc. It's like, yeah, if you were very deficient in zinc and you take it, you could see your testosterone go up. But if you're sufficient in zinc taking more, your testosterone is not going to go up anymore, which we could argue testosterone going up or down is debatable in terms of performance, depends on where you land on the scale, but within physiologic range. And if you keep taking more and more zinc, now you're going to start having issues with copper depletion and other things going on. But the standard media line, especially with supplement sales is, Oh, look at this study done in, you know, hypogonadal rats that were depleted on zinc and we gave him zinc and it went up like 400%. This is amazing.Speaker 2 (00:44:47):I think, I think we've all fallen for those at some point.Speaker 1 (00:44:50):Yeah. And I mean, I remember taking ZMA back in the day and having crazy dreams from it and I've tried it again. And do you think it's the, the zinc, the magnesium, or I think it's actually the B6 for some reason or is it just, we've all been anchored with the Ronal thought of, Oh, whenever you take CMA, you just get crazy dreams. So that just kind of happens.Speaker 2 (00:45:20):Yeah. It's so interesting that you use that example because I remember buying a fitness magazine when I was a teen and it came with a free sample of Zetta may when it was all the, which was probably around the time of BALCO scandal. And I of course expected to have crazy dreams. And I did have the most vivid dreams that night when I took it. And if you look at the research on it, however, then the Zetta Mae combination hasn't really been well studied, certainly not in the context of sleep. Right? If you look at the research on zinc supplementation and sleep health, then it doesn't seem to do much some of the cross-sectional research points towards some weak effect on sleep. But the actual intervention trials in which people are supplemented with zinc, don't tend to show much B vitamins. Likewise, theoretically, they can be important things like supporting melatonin synthesis, which you might expect to have some bearing on sleep, but they don't seem to do much high doses of one of them might increase the salience of dreams, but that's been shown by one study.Speaker 2 (00:46:31):And then magnesium is the most interesting of them. Magnesium is not in the same category as creating for me, but if they're a supplements that I regularly recommend taking the magnesium is one of them. If you look at the, you look at us adults than something like 68%, don't get enough magnesium on a regular basis. And the nice thing about magnesium is that if you take too much of it, it will probably just cause you some GI distress, which is it. It's not the end of the world. But when you take people who have poor cardio metabolic health, then magnesium can actually quite potently improve some of those aspects of health, blood pressure, regulation, glucose regulation, so on. So I think magnesium taken as big as glycinate or three and eight. If you want, the brain benefits can be helpful. There's only one study to my knowledge on magnesium three and eight and sleep showing that it might some positive effects in an elderly population, but there are reasons to think that magnesium could enhance sleep.Speaker 2 (00:47:36):It does seem to have some general relaxation effects. If you look at brain ion balance, it has a clear circadian rhythm and the concentration of magnesium in some brain cells is substantially higher during the sleep period. Hmm. So taking it late in the day probably makes sense because you might better support that process. And some of those restorative processes that take place during sleep, but compared to some of the other sleep supplements that are out there, I'm not sure that it's a particularly strong sleep aid with that said not many sleep AIDS seem to be that helpful for many people, none of them have very strong effects on things like sleep duration or sleep latency or sleep consolidation of the different supplements that have been studied, the best evidences for melatonin. You look at Metro analyses on melatonin. Then when people take it, they tend to fall asleep faster and have slightly higher sleep efficiency, which is just the proportion of time that someone's in bed.Speaker 2 (00:48:41):They're actually asleep and they might feel subjectively like their sleep quality is slightly higher too. And the right dose for most people is probably somewhere between 300 micrograms and five milligrams, depending on what you're after in the context of jet lag, it's probably around one milligram. If you want the potential effects of melatonin on oxidative stress and cardio-metabolic health. So it might have some blood pressure lowering effects and some glucose lowering effects too. And people with metabolic syndrome, then the higher dose might be preferable, maybe five milligrams. And there's also a time release version. The patient version of that is named Circadin, but there's also an over-the-counter form named micro active two to three milligrams of that might be better at helping people sleep through the night and maintaining sleep. And then there are a couple of other supplements, which I think are helpful in some instances, one of which is pea, which is an analog of an endo-cannabinoid Palmer toil, Espanola MIDE.Speaker 2 (00:49:51):There's a very bioavailable form that was made recently showing that, and this particular form seems to help sleep and people have neuropathic pain. So specifically there was a study of patients with carpal tunnel tunnel syndrome showing that when they supplement 600 milligrams of it twice a day, they reduce their pain and thereby improve their sleep. And then some other agents that have some anxiety, agentic and anxiety, lytic effects such as our theming might be helpful and ashwaganda healthy. And in the right doses, probably something like 200 to 400 milligrams. And the best studies on ashwaganda generally supplement 300 milligrams of KSM 66, twice a day. So I think those are some of the sleep supplements that are more helpful for most people, but it always depends on the context. And I think that people often look at sleep supplements. They think, Oh, that's something that will help my sleep.Speaker 2 (00:50:49):And it might help some people with their sleep depending on the source of their sleep issues. But for someone else, the supplements support, their sleep will be completely different. So just as an example of this, there's a sleep disorder named restless leg syndrome, which used to be thought to be idiopathic. So people thought that it didn't influence risk of health outcomes later on, but we now know that it's strongly influences risk of disorders and diseases such as Parkinson's dementia with Lewy bodies. And interestingly, for many RLS patients, it seems to be a disorder of iron metabolism in the brain. And when they supplement with iron, they can dramatically improve their restless leg syndrome. But if you are, I might take high dose iron, then we would be very unlikely to experience any improvements to our sleep.Speaker 1 (00:51:43):Hmm. Potentially risk high oxidation at some point since we're both male.Speaker 2 (00:51:47):Absolutely. Yeah. We probably want to go and give blood straight afterwards.Speaker 1 (00:51:50):Yeah. Well that's super cool. That's super fascinating. Do, what are your thoughts on a phenom Butte as a sleep supplement? Cause I know that's been on the FDA at least in the U S kind of the gray area for many years now. And I'd have to look up again to see what the status was. I heard it's kind of on the naughty list now again, but who knows?Speaker 2 (00:52:15):Yeah, I believe it is. And I haven't looked at it since 2018, but I remember briefly looking at the literature then, and it wasn't at all convincing that it was a helpful sleep aid. And like you say, I believe it's now regulated. It's certainly regulated over here in the European union. We are still part of the next few weeks. So I wouldn't recommend it. And another consideration here is the veracity of product claims. The supplement industry is so poorly regulated, but if you buy something, especially by something which has a bit gray market, then the likelihood of you buying something that contains what it claims to might not be that high. There was a study published within the last couple of years on melatonin supplements, showing the amounts of melatonin in them varied from less than a hundred percent to more than 400% of the product label claim.Speaker 2 (00:53:13):Some of them also contain things like serotonin, which is part of the same pathway in the brain. So you need to be careful when sourcing your supplements. And fortunately there are a third party testing company. So one of them is consumer lab that do go out, take products off the shelves and check them for the presence of banned substances and other contaminants too. So you're not part of the membership site of consumer lab and you're interested in sourcing good supplements. Then that is one route that you might want to explore. But just as a general tip, thorn and life, extension supplements always seem to fare very well on their site. And I say that as somebody who is co-founder of a food product company, but for that, for the products that we don't make ourselves by generally default to life extension, because they always seem to contain what they claim to. And they also have a very large product range.Speaker 1 (00:54:21):Yeah. The whole, there's only like a handful of supplements. I recommend, you know, thorn is one of them just because trying to stay up to date on that is very difficult. And even, you know, places like with I've toured, you know, Charlotte's web who makes CBD and other products. And that was a couple of years ago. That was great. You know, I signed an NDA, I got to see all the facilities spend two days with them. It was great. Everything about it is awesome. They have traceability, but the end of the day, I'm not there every day, no matter what the place or the manufacturer is. And you get into, especially smaller companies I get really nervous about because they just don't have a lot to lose. You know, if you're generally a bigger company and you've been around for quite a while. Yeah. If something goes wrong or your testing doesn't look so good on consumer labs and you don't fix it, you have a lot of business to lose. If you're some fly by night company that starts up and sells, God knows whatever in a capsule. And we find out it's just bad or non-existent, or potentially toxic or heavy metal Laden, whatever. We'll just file bankruptcy, disappear to some Island in the Caymans. Good luck. Trying to find usSpeaker 2 (00:55:38):Bowel Chestnut bowel Chestnut. What is that? Oh, that's probably a British thing. Just, just ignore me.Speaker 1 (00:55:47):Oh, you just said follow Chestnut. Is that right?Speaker 2 (00:55:49):No, I know that that old Chestnut, Oh, people have been doing that stuff forever.Speaker 1 (00:55:58):Unfortunately. Yes. So he has to tell us more about the supplements that you're helped co-founded right now and working with them.Speaker 2 (00:56:08):Sure. So the website is resilient, nutrition.com and we launched it earlier this year, off the back of some work that we did helping two guys get ready to row the Atlantic last year. So w one of the things that I do is help prepare people for certain athletic events and help them also with health and performance in general. And I was helping my friend Allie, get max Thorpe and Dave Spellman ready, helping them specifically with their nutrition and also their sleep. And as you can imagine, when you've got two guys who are over a hundred kilos who are going to be rowing for several weeks on end, they need a lot of calories. And they spent most of their time growing into our shifts two hours on two hours off. So we estimated that they'd be burning more than 10,000 calories a day, at least initially.Speaker 2 (00:57:05):And they therefore needed easy to digest energy, dense nutrition that would support that performance, but also be usable in those conditions. They don't have a fridge or anything on board, so it has to be stable. And what we did is we started playing around with different versions of nut butters, and we came up with a suite of them, for the guys and they used them during the event, love them. We ourselves use them in different contexts, too, including things like knowledge work, but also some other athletic events. And while we take no credit for this, they did really well. They broke the world record at the start of this year. And so we thought was there a way that we can scale this? And we since then spent time refining the formulations. And now there are four versions of our first product, which is named long range fuel, and the versions are better suited at different times of day.Speaker 2 (00:58:06):That is so-called energized version that contains caffeine and Elfie and IIN. And going back to that discussion about things that have been studied together, caffeine and Althea painting is one of those rack combinations that seems to have some additive effects on cognition. And that's, well-suited being taken at the start of the day before knowledge work and also to support wakefulness if you have to be up during the night. So if you're a night shift worker, for instance, then we have bomb versions, which contain the dose of ashwaganda, which is that's generally been used in research. So they contain 600 milligrams of KSM 66 ashwaganda per pouch, which is 100 grams. And ashwaganda is so-called at that gen that helps people better cope with stress. It tends to reduce people's subjective feelings of stress, but also some related stress hormones. But interestingly, when people regularly take it, they tend to boost their cardiorespiratory fitness.Speaker 2 (00:59:09):There was a matter analysis published recently, looking at the effects of ashwaganda in take on VO two max showing that it does have a small effect on improving VO two max. And there've been a couple of studies too, looking at ashwaganda intake and adaptations to strengthen power exercise, showing that when people take it every day for several weeks, they gain muscle mass and strength slightly faster, LinkedIn CME ashwaganda. So it's not only good for brain health, but it also seems to support exercise performance. And then both of those energizing conversions are available. And so called rebuild versions, which just contain added whey protein, isolate, and L leucine. And that makes them a particularly good meal replacement. We add the L leucine because it's the one amino acid that seems to independently quite strongly trigger the synthesis of new proteins and skeletal muscle. But it also seems to have some appetite regulation enhancing effects.Speaker 2 (01:00:15):And in some contexts, it can be useful for some other aspects of metabolic health too. And that all nut butters that are all based on tree, nuts, not peanuts or anything like that. So they contain things like almonds and hazelnuts. And obviously I'm very biased, but they're really, really tasty too. So that's long range fuel. And right now I'm working on formulating our next products, which will hopefully launch early next year, which I'm really looking forward to. And it's also a project that we, we try and give back whether it's not just about trying to sell products, but we, for example, give 1% of our sales to a charity that works with governments and communities and tropical countries to protect their rainforests. And given my background, I also try and create useful educational content. So I recently wrote a free ebook about nutrition, which people can download from the website and we'll have lots of more content coming out too in the coming months. So that's resilient nutrition in a four minute nutshellSpeaker 1 (01:01:23):Nutshell. I like it. Very good nutshell. Not a Chestnut or whatever, any hints on the, on the new product or is it top secret, top secret, right. Okay. I had to ask, you know,Speaker 2 (01:01:41):Unfortunately, but hopefully at some point next year we might be over in the U S and if that's the base, then I'll have to get some over to you to try.Speaker 1 (01:01:49):Yeah. That was my other question. Do you ship a worldwide or is it just mainly in the UK right now?Speaker 2 (01:01:55):Right now, it's in the UK in the next few weeks. It will be in Europe too. So we'll be on Amazon over here shortly. And then hopefully next year, we'll transition to North America too. And then ultimately we'd love to be in the Asia Pacific region. So 2021 fingers crossed in North America, but right now it's, it's just over the side of the pond. Cool.Speaker 1 (01:02:20):Awesome. Well, thank you very much. I know we talked about sort of a subset of resilience related to sleep and other supplements and things that are useful, which I think is always beneficial for a lot of people. So where can people, what's the best way for them to find out more about you and about resilient, nutrition,Speaker 2 (01:02:41):Resilient, nutrition, it's resilient, nutrition.com. And we're also on Instagram at resilient nuts. And I have my own social media, which is at Greg Potter PhD, which sounds ridiculously self-indulgent. But at Greg Potter was taken, I don't post there that much, but I'm going to probably start posting more regularly in a few reach out to me on there and send me a message. Then at some point I will get back to you.Speaker 1 (01:03:09):Awesome. Yeah, I know. That's always, sometimes you get interesting emails from people it's like, why do you have to put doctor on everything? It's like, well, sometimes the normal name was taken and it's just the easiest way to get the next normal semi looking name.Speaker 2 (01:03:27):I actually, I hate being called doctor. Just if it feels wrong, I always say, I'm not a real doctor. I'm just a PhD.Speaker 1 (01:03:35):Yeah. I had that one. So when I checked into a hotel, my assistant made the booking. It was a couple of years ago and she goes, Oh, and how was your stay? Oh, Dr. Nelson. I said, Oh, it was good. She's like, Oh, what kind of doctor are you? I said, well, actually I did a PhD in exercise physiology. She goes, Oh, you don't cut people open. I'm like, no, I'm not, not a surgeon. She's like, Oh, well have a good stay there. Mr. Nelson,Speaker 2 (01:04:04):Did you take any muscle biopsies during your PhD?Speaker 1 (01:04:07):No, I didn't. We, our lab was weird that we were an exercise physical lab, but to get to do any bloods, we had to go to the what's called the clinical research center and to get IRB approval process was completely separate. And then because of the way the budgets were set up, the GCRC charged us, literally an arm and a leg just for us to walk into their building. So we did everything unfortunately possible to avoid that, just due to the sheer cost of it. We did do some stuff over there. We did some stuff with like nitroglycerin and some other stuff related to flow me to dilation and to seal function for doing it as a chemical in part of the studies. But unfortunately, no, that's one of those weird things I always wanted to do. Or in some, I dunno, weird way have done to me, but I haven't. It's a masochistic way. Yeah. Yeah. Yourself.Speaker 2 (01:05:10):Although my undergraduate thesis was looking at the association between quadriceps muscle isoform composition and sprinting jump performance and untrained young men looking at, yeah, we were looking at where the fast Twitch fibers associate with performance, but that's, that's the closest I've come and I've, I've never, I've never been stabbed in the leg in the interest of science.Speaker 1 (01:05:36):I know. I, my good buddy, Dr. Andy Galpin, I'm sure. He's like, well, we can do it here. Unfortunately all their studies due to the recent COVID stuff are all, all on hold. So I talked to me their data. I said, well, what are you actually really doing? It's like, well, not really a lot, because you can do virtual biopsies like, Oh yeah, that would be pretty hard. So, yeah. Awesome. Well, thank you so much for all your time today. I really appreciate it.Speaker 2 (01:06:07):Thanks, Mike.Speaker 1 (01:06:09):Thank you so much for listening to the podcast greatly. Appreciate it. Big, thanks to Dr. Greg Potter for coming on and sharing all of his knowledge with all of us today. Super insightful and again, a lot of good practical knowledge that you can take forward if you were in the UK, make sure to check out his nutrition company, resilient nutrition, even if you're not in the UK, still check out all the great information that he's put out over many years. I always enjoy listening to him on other podcasts and reading his work. So this show is brought to you by the flux diet certification, learn eight different interventions on how to get better body composition and performance without wrecking your health via nutrition and recovery interventions certification goes through the top eight related to protein fats, carbohydrates, ketogenic diets, fasting, neat exercise, sleep, and more.Speaker 1 (01:07:15):Each module has a big picture. We'll be talking about the overall concept of the flex diet, which is a mashup between metabolic flexibility and flexible dieting. And then each one has about an hour technical primer. So everything you wanted to know about protein metabolism, how does it work? What is the role of branch chain amino acids? The leucine terms you may have heard Uber geeks throw around like muscle protein, synthetic response all broken down into a language. You can understand everything is fully referenced. And then each intervention has five very specific action items. So as a coach, you know what to do with clients, and this is all in a complete system where I show you how to use each one, where to start and how to know what action item is going to be best for each client at that time.Speaker 1 (01:08:13):So it allows you a complete, but it's done in a very flexible approach. And we also have a ton of expert interviews everything from Dr. Dan party, Dr. Stu Phillips talking about protein metabolism from McMaster, Dr. Jose Antonio talking about protein overfeeding. And what happens when you feed people too much protein, Dr. Eric Helms discussing flexible dieting, Dr. Hunter Waldmann talking about changes in metabolic flexibility and insulin dynamics and many other expert interviews there also. So that's all in the flux diet. It will open up again January of 2021. I would love for you to be a part of it and get onto the wait list right now, go over to flux diet.com F L E X, D I E t.com. That'll put you onto the daily newsletter and you will be the first people notified. So thank you again for listening to the podcast greatly appreciate it. Always feel free to leave any comments, feedback, or reviews for us in your favorite podcast player. Thank you so much.Speaker 2 (01:09:35):Cool. Cool. Sounds good. And how are you, how are things your end how's how's business being given the context?Speaker 1 (01:09:42):You know, it's actually been pretty good. I mean, in all honesty, like income wise this year was better than last year. Although I've worked probably twice as much just cause I haven't been traveling really at all. So since we got back from Costa Rica in March, like everything just got like the whole year just got wiped out in terms of presentations and even academic stuff. So I'm like, well, whatever, we drove out to visit some of my wife's family in July when kiteboarding and hood river. And then we did a five, six weeks trip, just drove down to Texas, did some kiteboarding down there and October, November. And yeah, I got freaked out because all my clients are mostly online trainers. So I'm like if their gym closes, why are they going to pay me to do their training? So in like April and June, I just said yes to every online product thingy known demand because everyone in their brother's like, Oh, you need someone to do online stuff.Speaker 1 (01:10:40):Who's that, Hey, you we've done this before. And eh, you know, some of them were okay. Some of them were just when they actually released it's I sold three, you know, so somewhere just a complete disaster, maybe they'll sell more next year or whatever. So it's, you know, overall it's been good, just interesting with all the variability in the, you know, projects that we started, you signed the contract, everything's good. You get 40% done. And then they're like, I dunno, we just can't do this. Like, you know, some something happened family wise or you don't know and then just cancel it. So that goes away and yeah. So it's been interesting to say the least, but it's, it's been okay. Which is good.Speaker 2 (01:11:25):It's cardboard and a great love of yours. I can see your board there in the background. Yeah.Speaker 1 (01:11:29):Well, it's my surfboard. I'm like, have you ever watched the show Seinfeld where he had the Cannondale bike in the back? So I'm like secretly wondering if like Slingshot a lover, watch my videos and be like, Oh, there's a Slingshot surfboard in the back. So yeah, I've done it backwards. I'm actually trying to teach myself how to surf using a kite first and then go back the other way. Which I don't know everyone else, like, that's the stupidest thing I've ever heard of. I'm like probably, but it's like, I can, I'm okay with the kite and yes, I'm using that to hide like every flaw with the board, but the amou

Małgosia Adamska to jedna z najbardziej znanych i cenionych reżyserek obsady. Trudno wyliczyć tytuły filmów czy seriali, przy których pracowała ale powiedzmy parę jak „Karol, który został papieżem”, Ono” i „33 sceny z życia” Małgorzaty Szumowskiej, „Boża podszewka” Izabelli Cywińskiej, Wszyscy jesteśmy Chrystusami Marka Koterskiego, „Jesteś bogiem” Leszka Dawida czy też filmy Marcina Wrony „Chrzest” i „Demon” i za obsadę tego ostatniego została nagrodzona Nagrodą im Weroniki Migoń w 2016 roku.Z Małgosią można porozmawiać o naszej branży w różnych kontekstach, a szczególnie mi bliski jest kontekst duchowy. Spróbowałyśmy trochę w tę stronę pójść i zastanowić się ile duchowości jest w aktorstwie i gdzie tkwi jego tajemnica i złożoność. Do czego doszłyśmy? Posłuchajcie.

Dlaczego warszawska koszykówka zasługuje na uwagę? Jak zainteresować się sportami niszowymi? Co zrobić, żeby współpracować z zawodnikiem amerykańskiej ligi NFL? Z Maćkiem Białym mieliśmy rozmawiać o fotografii i jego nowej pasji graficznej, a zapędziliśmy się w problemy polskich lig i przeszliśmy chyba przez wszystkie bolączki polskiego sportu. Momentami było kontrowersyjnie, ale niezmiennie z miłością do sportów niszowych. --- Send in a voice message: https://anchor.fm/faceoffpodcast/message

Chrupiące półfrancuskie ciasto i słodkie nadzienie z białego maku z bakaliami urzekło już niejednego. Jak zrobić idealne rogale świętomarcińskie na 11 listopada? Skąd się wzięły owe rogale? Skąd ich kształt? Czy rogal stał się już ciastkiem "narodowym"? I z czym rogal smakuje najlepiej? Z Małgorzatą Mintą, dziennikarką, autorką książek i strony Mintaeats.com, rozmawia fan rogali marcińskich Michał Nogaś. Więcej odcinków na https://wyborcza.pl/podcast

Jetzt kostenloses Strategie-Gespräch vereinbaren: https://svenwalla.de/termin Heute sind Gregor und Duc Gast im Praxiserfolg Podcast für Zahnärzte. Beide sind selbst Zahnärzte und arbeiten in Gregors Zahnarztpraxis. Die hat knapp 40 Mitarbeiter und somit ständig Bedarf an neuen Mitarbeitern. Dass der Markt für ZMA, ZMP, etc. klein ist wissen wir, schon seit längerer Zeit stellen wir in unserer Praxis z.B. als Lösung fachfremde Mitarbeiter ein. Gregor macht das auch und hat gemeinsam mit seinem zahnärztlichen Kollegen eine App entwickelt die den fachfremden Mitarbeitern die Einarbeitung in der Zahnarztpraxis erleichtert. Hier der Link zur Webseite: https://assisdenta.de Facebook: https://www.facebook.com/Assisdenta

Jo Aita: “Some people just aren't willing to do the things I do” I truly believe that just because you don’t have the followers on social media or well known doesn’t define your success as a human being.  Which is why I, bsp CEO, sits down with Joanne Aita, a coach, a mother, and a 50 year old masters athlete in powerlifting & weightlifting, to discuss what she has done overtime in athletics as a coach and an athlete, and the type of woman you want to get to know plus: Background in both sports of weightlifting and powerlifting. How has your training developed and changed over time since you have gotten older? Her Recovery Techniques: Tai chi. ART massage. Fish oil. ZMA. epsom salt baths. Ice. contrast showers. Acupuncture. Mobility. Stretching. Her Injuries in Sports. Her intense warm up. Her Training Duration; How often & how long? Jo asked me a question about my future in weightlifting. Jo and Max in the backroom. How Jo takes an athlete through the last few days of their weight cut. Alyssa’s last 48 hours of weight cut. Reconstitution after final weigh-ins. How long does it take to get rehydrated after a sauna or hot bath during your last few hours of a weight cut before you compete. Why Pedialyte & not gatorade OR should I do both? What food should I eat? Discovering your hashimoto’s. How has it impacted her life? Her miscarriages due to Hashimoto’s autoimmune disease. Jo Ann Aita JTS Coach Max’s Gym Coach & Co-owner IG: @joannaita7 (https://www.instagram.com/joannaita7/?hl=en) @maxsgym (https://www.instagram.com/maxsgym/?hl=en) For 1:1 Online Coaching  https://www.jtsstrength.com/ For Max’s Gym & Team Aita https://teamaita.com/ And to email me directly: joann@jtsstrength.com (mailto:joann@jtsstrength.com) This episode is Sponsored by Renaissance Periodization (https://renaissanceperiodization.com/) use code alyssa10 to save on all their nutrition templates (https://renaissanceperiodization.com/rp-store?selected=diet-templates-menu_store) and their new diet app (https://www.rpdiet.app/home/)  and to support this podcast and my journey as an athlete. What topics on the podcasts would you like to hear more about? Let me know at: alyssaritchey15@gmail.com

Pierwszy radiowy wywiad z Margot po opuszczeniu aresztu. Z Małgorzatą rozmawiamy o jej życiu, czasie spędzonym w areszcie oraz społeczności LGBTQ.

Í þessum þætti tölum við Helgi Ómars um hvernig og hvenær við setjum mörk gagnvart öðru fólki til að auka sjálfstraustið og hækka sjálfsvirðinguna. Hvaða orð notum við fyrir uppbyggileg samskipti Hvaða orð eru eitruð og keyra upp ágreining. Hvers vegna erum við hrædd við að setja öðru fólki mörk. Hvernig getum við yfirstigið þann ótta. Vonandi hafið þið gagn og gaman að. Þátturinn er í boði Now á Íslandi. Mæli sérstaklega með ZMA fyrir aukna endurheimt eftir æfingu. www.nowfoods.is www.hverslun.is

Bohaterką dziesiątego odcinka podcastu Radio Proza była Małgorzata Lebda, poetka, autorka m.in. "Spraw ziemi",  książki zawierającej wszystkie wiersze z trzech ostatnich tomów poetki, za które otrzymała liczne wyróżnienia (m.in. Nagrodę Poetycką im. Krystyny i Stanisława Bednarczyków, Poznańską Nagrodę Literacką – Stypendium im. Stanisława Barańczaka czy Nagrodę Literacką Gdynia). Z Małgosią rozmawialiśmy o pisaniu, ale nie tylko. Powszechnie znane jest jej zamiłowanie do biegania, nie stroni od siłowni oraz angażuje się na rzecz propagowania diety roślinnej, stąd o tych tematów nie zabrakło. Rozmowę prowadził Waldek Mazur.

My interview covers Victor Conte's rise as a nutrition consultant to Barry Bonds, Marion Jones, and other world-class athletes before it all came crashing down in the infamous BALCO raid in 2003. After serving time in prison, Conte found redemption, as he resumed his work in nutrition science and became a highly respected advisor to some of boxing's brightest young stars. He's also become an outspoken critic of the culture of PEDs in combat sports, completing a 180-degree turn from his notorious BALCO years. But Conte's story is much more than BALCO and boxing. A scrappy athletic kid from the streets of Fresno, he was a standout on his high school track team before discovering a passion for music. Learning under the legendary jazz bassist Ray Brown, Conte began doing session work before he was recruited to be the bass player for the seminal funk band Tower of Power. Thereafter, he toured with the legendary jazz pianist Herbie Hancock. Nicknamed the "Walkin' Fish” for his distinctive head-swaying, roving style of performing onstage, Conte went on to record seventeen albums. After years of nonstop touring, Conte left music to spend time helping to raise his three daughters, then decided to pursue his longtime interest in the biosciences. He founded BALCO Laboratories in 1984 and began studying micronutrients, particularly minerals, and started working with competitive athletes. But sports had changed since Conte's high school track days. Performance enhancing drugs (PEDs) had taken hold in the highest levels of professional competition. While Conte continued his legitimate—and effective—nutritional testing and counseling for his athletes, he learned that they would not be able to compete against the elite in their sport unless they took the leap into PEDs. Thus began the odyssey that led to the infamous BALCO scandal. Conte helped to develop a designer steroid that was undetectable by standard drug tests. This allowed his athletes to gain the advantages of doping—putting them on a level playing field with their enhanced peers—while protecting them from detection. Conte also took great pains to maintain constant vigilance of the health of his athletes to protect them as much as possible against side effects from PEDs. Throughout the entire rise and fall of BALCO, Conte zealously guarded his athletes—not only their health but their reputation and legal exposure. He strongly believed his athletes deserved to be able to compete on a level playing field. That commitment has not changed. Conte has used his extensive knowledge of PEDs to call out those in boxing who may be cheating against his current stable of world class fighters. Self-taught and self-made, Conte is a successful entrepreneur who created an innovative nighttime recovery product called ZMA, a zinc-based dietary supplement that has sold multi-millions all over the world for nearly two decades. In my special interview, I get to the heart of the issues that drove Victor Conte's remarkable life journey and still motivate him today.  

Z Maćkiem Dąbrowskim o filmach, serialach i internecie rozmawia Robert Malinowski!

Gościem 27 odcinka podcastu Zaplecze Sportu jest Maciej Urbańczyk- piłkarz, wychowanek Ruchu Chorzów i wieloletni piłkarz występujący z eRką na piersi, a obecnie grający w Stali Mielec. Z Maćkiem rozmawiamy o jego początkach w sporcie, czasach gry w drużynie Niebieskich. Maciek opowiada jak wyglądało w jego przypadku wejście do seniorskiej piłki nożnej, a także wspomina najciekawsze momenty gry w Ruchu. Poruszamy również tematykę treningu w czasach korona wirusa oraz tego jak wyglądają treningi w Stali Mielec . Zapraszam na zaplecze.

Maciek Ciesielski - jeden z najlepszych polskich wspinaczy górskich, instruktor PZA, przewodnik IVBV, opowiedział nam szczegóły pracy technicznego przewodnika górskiego. Rozmawialiśmy z Maćkiem tym, dlaczego został przewodnikiem, jakie umiejętności powinien posiadać przewodnik. Pytaliśmy kto korzysta usług przewodnika oraz dlaczego z nich korzysta. Dowiedzieliśmy się całej, nomen omen, góry szczegółów na ten temat. Zapraszamy do wysłuchania rozmowy, która jest ciekawa nie tylko dla osób, które chcą wynająć przewodnika. W podcaście prezentujemy interesujący wycinek górskiej aktywności. Z Maćkiem rozmawiało się tak interesująco, że wyszedł nasz najdłuższy materiał.

SALUD Y OPOSICIONES Nutrición: come comida real, base frutas y verduras. Cuida esas comidas copiosas dia de estudio fuerte, reserva las comidas trampa para tu tarde libre o dia más suave. Ten horario fijo respecto comida. Pescado, frutas silvestres, nueces (reserva snacks de este tipo y planificalos tb) y café (si os sienta bien y de manera estratégica)El motivo es que son ricas en polifenoles, un tipo de nutriente que evita que padezcamos estrés oxidativo y, por tanto, ayuda a que nuestro cerebro funcione mejor. Además, también consigue mejorar el sistema cardiovascular permitiendo que la sangre bombee mejor desde el corazón y, por tanto, que el cerebro se oxigene, vegetales de hoja verde, y pescado azul. Descanso: horario fijo, descubrir las horas que funciona, contexto, si estamos muy activos podemos recurrir a la melatonina o complejos del tipo ZMA (buen contexto para tener un sueño más limpio) zinc, magnesio y vitamina b12 + melatonina Ejercicio: Luchar sedentarismo opositor. Mínimo 3 días de hacer ejercicio y diariamente descansos activos: Puentes glúteos, sentadillas, zancadas... Contacto social: hablar con tus amigos. Propósito, contarle que tal , no des la plasta con tus oposiciones, en definitiva desconexión, pequeño hobbie.

SALUD Y OPOSICIONES Nutrición: come comida real, base frutas y verduras. Cuida esas comidas copiosas dia de estudio fuerte, reserva las comidas trampa para tu tarde libre o dia más suave. Ten horario fijo respecto comida. Pescado, frutas silvestres, nueces (reserva snacks de este tipo y planificalos tb) y café (si os sienta bien y de manera estratégica)El motivo es que son ricas en polifenoles, un tipo de nutriente que evita que padezcamos estrés oxidativo y, por tanto, ayuda a que nuestro cerebro funcione mejor. Además, también consigue mejorar el sistema cardiovascular permitiendo que la sangre bombee mejor desde el corazón y, por tanto, que el cerebro se oxigene, vegetales de hoja verde, y pescado azul. Descanso: horario fijo, descubrir las horas que funciona, contexto, si estamos muy activos podemos recurrir a la melatonina o complejos del tipo ZMA (buen contexto para tener un sueño más limpio) zinc, magnesio y vitamina b12 + melatonina Ejercicio: Luchar sedentarismo opositor. Mínimo 3 días de hacer ejercicio y diariamente descansos activos: Puentes glúteos, sentadillas, zancadas... Contacto social: hablar con tus amigos. Propósito, contarle que tal , no des la plasta con tus oposiciones, en definitiva desconexión, pequeño hobbie.

SALUD Y OPOSICIONES Nutrición: come comida real, base frutas y verduras. Cuida esas comidas copiosas dia de estudio fuerte, reserva las comidas trampa para tu tarde libre o dia más suave. Ten horario fijo respecto comida. Pescado, frutas silvestres, nueces (reserva snacks de este tipo y planificalos tb) y café (si os sienta bien y de manera estratégica)El motivo es que son ricas en polifenoles, un tipo de nutriente que evita que padezcamos estrés oxidativo y, por tanto, ayuda a que nuestro cerebro funcione mejor. Además, también consigue mejorar el sistema cardiovascular permitiendo que la sangre bombee mejor desde el corazón y, por tanto, que el cerebro se oxigene, vegetales de hoja verde, y pescado azul. Descanso: horario fijo, descubrir las horas que funciona, contexto, si estamos muy activos podemos recurrir a la melatonina o complejos del tipo ZMA (buen contexto para tener un sueño más limpio) zinc, magnesio y vitamina b12 + melatonina Ejercicio: Luchar sedentarismo opositor. Mínimo 3 días de hacer ejercicio y diariamente descansos activos: Puentes glúteos, sentadillas, zancadas... Contacto social: hablar con tus amigos. Propósito, contarle que tal , no des la plasta con tus oposiciones, en definitiva desconexión, pequeño hobbie.

Z Małgorzatą Wielek-Mandrelą (rysuje) i Przemysławem Wideł (tatuuje) rozmawiała Natalia Czachor (BIS AGH). W jaki sposób skóra staje się płótnem, a człowiek żywym obrazem? Dzieję się to za sprawą duetu o nazwie Czarny Zakład, który od ponad roku tatuuje chętnych śmiałków podczas wydarzeń artystycznych i kulturalnych. Wywiad został zrealizowany podczas festiwalu Synestezje w Krakowie. BIScast to podcast Biuletynu Informacyjnego Studentów AGH. Teksty, które publikujemy w naszym wydaniu teraz dostępne są również w formie podcastu. Jeśli ci mało, posłuchaj na BIS!  --- Send in a voice message: https://anchor.fm/bis-agh/message

Testosteron spielt ohne Frage eine wichtige Rolle beim Muskelaufbau - doch sollte man deshalb Geld für Testosteron-Booster ausgeben? Der gesunde Menschenverstand möchte einem vermutlich eher abraten, während das Sportler-Herz doch irgendwo einen funken Hoffnung hegt, dass die lieben Testosteron-Booster einem doch auf irgendeine Art und Weise beim Muskelaufbau helfen. Nun - Versprechungen gibt es viele ... Mehr Kraft, mehr Muskeln, ein erhöhter Sex-Drive und eine schnellere Regeneration - und all das Dank Testosteron-Booster wie Tribulus oder ZMA. Was an der Sache dran ist und was die Wissenschaft dazu sagt, all das erfährst Du in der neusten Podcast-Episode! Viel Spaß beim Hören ... aber pass auf ... nicht dass meine Worte zu anabol sind! ;) ►►► Dein individueller Trainingsplan vom Profi https://www.sjardfitness.de/trainingsplan/ ►►► Bestelle Dir die Fitness Fibel 2.0 GRATIS https://fitnessfibel.de/ ►►► Das Fitness Fibel Kochbuch https://fitnessfibelkochbuch.de/ -------------------- VERBINDE DICH MIT MIR -------------------- Website: http://sjardfitness.de/ Facebook: https://www.facebook.com/sjardfitness/ Instagram: https://www.instagram.com/sjard_roscher/ Kontakt: http://sjardfitness.de/kontakt/ -------------------- Nachweise -------------------- https://www.ncbi.nlm.nih.gov/pubmed/17882141 https://www.ncbi.nlm.nih.gov/pubmed/18282674 https://www.ncbi.nlm.nih.gov/pubmed/10861339 https://www.ncbi.nlm.nih.gov/pubmed/17530942 https://www.ncbi.nlm.nih.gov/pubmed/22105707 https://www.ncbi.nlm.nih.gov/pubmed/12679426 https://www.ncbi.nlm.nih.gov/pubmed/23313017

This week Shaun and Matt discuss 5 strategies you can use outside the gym to improve the results you get in the gym. Most people often focus so much on the program they're following, the sets and reps of every movement in the hour or two they're in the gym and then completely undo all their hard work in the other 23 hours of the day. Listen in to hear what 5 things you can work on for better results in the gym! 0:00 - 5:00 Bali retreat recap 06:21 Yeah, so essentially, the point number one is a flexibility or mobility routine. And we just talked with one of the boys at the gym before and he said he'd like us to talk about a morning one and a nighttime one, and how to know the difference between what you should do, and what they should entail. 07:47 Yeah, and I really found that was nice because, when I get out of bed, I just feel stiff because you've been lying there. I'd find it after five minutes, just from simple breath work and just sitting in a pose that my body would already just open up so much. 12:48 Yeah, well, so I've got two. I've got ... I've been a massive user of True Protein's ZMA for a long time. That's just a lemon drink that I had every single night, or I used to have every single night until this new one came along. But, essentially, it's zinc, magnesium, amino acids. And they're all just proven things for relaxation and sleep. And it comes in a nice little lemon drink. It's a little trigger. At the end of the night, to have the drink. Half an hour later, winding down, bedtime, lots of other things. 13:17 So it's setting your body in a routine habit around sleep so it knows what's coming and it's ready for that state. 19:10 I actually sleep a little less than I think I do. I definitely get eight hours in bed. And I fall asleep straight away and I'll wake up and I'm pretty much out of bed straightaway. But the ... I reckon it's going to tell me I'm getting like seven ... between seven and eight hours sleep, not eight hours plus, like I think I'm getting. 26:19 So that's the only tricky thing that I find. With ... In terms of tracking it, to go from zero knowledge to a shit-load of knowledge, which you will go to after tracking some food stuff, it is amazing. Like MyFitness Pal, hands down for someone who's going from complete novice to actually learning about how many calories are in a 200 gram steak 29:44 Yeah, that's ... So I didn't really like MyFitness Pal, but I found the Zone diet really good. If you haven't done it before, or heard about it, Dr. Barry Sears wrote a book on it. It's really good. CrossFit endorses it, as well. 30:58 It shows a little bit of discipline, doing it for a full month. And, also, do it while you're out. I mean, you don't have to take scales, but just practice the discipline and the self-control around divvying it up with your eyeballs, and being honest with yourself, and not saying, "Oh, for this meal, I'm just going to have a little bit more, and then the next one, I'll have a little bit less." So divvy up each one how you meant to, throughout the day, even whether you're eating out or eating at home. 33:01 Okay, cool. We getting there. Environment is super important to help your training. So we're talking about the space that you're in. So whether it's your car, your workspace, how you keep your house. Any other environment you may typically be in right? 36:17 Just like if your TVs in a prominent location, you're probably more likely to walk straight into the house and turn it on. So just things like that. So if you set up your environment, like let's say you put your TV in the cupboard every night, are you more likely to go in and get it out, plug it in, plug in the antenna, tune the channel and then turn the TV on? Or are you going to walk in and turn the TV on that's already set up? 40:31 Set your environment around the habits that you're trying to build. Don't put things in there that you know are no good so there is the temptation every single day to do it because ... your temptation muscle is just going to die and one day you're just going to grab it and go for it. And in that moment of guilt, you are going to probably have another one. Feeling bad for yourself. 45:10 Yeah. That's cool. The big thing for me is being able to distinguish that, because ... and I've talked about a lot recently, this thing ... and I talked about on our last podcast, Episode 73, I think it was, with Luke. But the studies they did around soldiers who came back from Vietnam. And when they were in Vietnam, they were heroin addicts. And they came back to America, the environment and the people that they were around, completely changed. So it took away all the social triggers, it took away all the environmental triggers of having those drugs. 51:32 I would suggest you probably be better off spending a little less time with those people, if CrossFit and the training is the thing that you value. And find more friendships within the gym and start divvying your time up a little more to them, or making a little more time for them. Because that's just going to reinforce the good stuff you're doing in the gym. And if that's something that you personally value and want and want to continue doing, then that's the best way to do it. Not to say that you shouldn't hang out with those friends, but just limit the time. Just divvied it up appropriately, based on the goals that you have, spending time with different people.

Z Małgosią Pioszyk rozmawiamy o follow-upach. Czym są, po co je robić i jak często?

On this week’s episode of Yesterday’s Coffee, we tell you why you’re not special and your body cannot run optimally on 3 hours of sleep every night (or 4 or 5 for that matter). We also chat about how sleep impacts your weight loss and how to make small changes to improve your sleep quality and energy levels.   Link to the ZMA discussed in this episode:  https://www.amazon.com/Optimum-Nutrition-ZMA-180-Capsules/dp/B000GIQS02/ref=as_li_ss_tl?s=hpc&ie=UTF8&qid=1501879121&sr=1-4&keywords=zma&th=1&linkCode=sl1&tag=hypertrofit-20&linkId=d65e98970332ec815461dcbea61c1740&language=en_US

What is the deal with supplements? Are they good, bad or just plain ugly? Ryan and I sit down this week and have a no-nonsense, candid discussion about supplements and what they take to improve their fitness levels in the gym and at home. We talk everything from Alanine to ZMA in this episode and we hope you enjoy!

Todays Q&A podcast jumps all around, focusing on preparing for a holiday, building muscle to what could be potentially holding you back in the bedroom.     Tips to look my best and get the ‘beach body look’ before a holiday? 01:41     What do you make of a 5 by 5 program for building muscle? 10:30     Binged for 3 days, how can I bounce back from this? 14:37     What happens if you eat fat in your post workout meal? 14:37     What’s your ‘go to’ workout? 30:13     Full body workout every day, yes or no? 30:13     This is a bit awkward but I keep going ‘soft’ during sex, I’m only 20, any ideas why? 45:45     Shownotes: Episode 71: How To Peak For A Holiday, Festival or Event! https://briankeanefitness.com/podcast/74-peak-holiday-festival-event-carbs-water-training-cheat-meals/   Episode 134: Losing Fat Keto, ZMA, Marathon Muscle Training And Not Getting It Up For Hot Chicks! https://briankeanefitness.com/podcast/134-losing-fat-keto-zma-sleep-marathon-training-muscle-maintenance-not-able-get-hot-chicks/   Epiosde 138: Ori Hofmekler https://briankeanefitness.com/podcast/138-how-stress-can-kill-your-sex-drive-make-you-fat-and-ruin-your-energy-with-ori-hofmekler/

Greg Potter has a PhD focused on sleep, diet, and metabolism. He also holds an MSc Exercise Physiology and works at HumanOS with our previous guest Dan Pardi. Furthermore, his work has been featured by the BBC World Service, TIME magazine, Reuters, and more. He is also a qualified personal trainer and sports massage therapist, having worked as a sprints coach at Loughborough, coaching an athlete to four gold medals at the European Championships in his category. He also previously worked in the sports medicine department at the RFU. In today's episode, we get deep into the importance of sleep and how you might optimise your day to get the best sleep possible. Use code: revivestronger for 1 month of pro at HumanOS https://www.humanos.me/ Timestamps: 01:59 Why is sleep so important 07:53 Sleep deprivation and its impact on blood glucose regulation & research on getting back sleep 11:21 What is defined as "Sufficient sleep" 22:39 What does count? Number of hours of sleep or numbers in bed? 26:51 How do you know when to get up without an alarm? 31:49 Lights as a tool for people to get blue light substitution 34:21 Priority of sleep hygiene 53:46 ZMA's effect on sleep 57:45 Efficacy of lavender spray and chamomile https://www.humanos.me/ https://www.instagram.com/gdmpotter/ https://twitter.com/gdmpotter Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ WEBSITE: https://www.revivestronger.com FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=pz9rtJ0AGwM __ If you want to support us via a donation, that's highly appreciated! Patreon • https://www.patreon.com/revivestronger Don't like Patreon, go to Paypal! • https://bit.ly/2XZloJ4 __ Stay up to date with the latest research and educate yourself! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ JPS Mentorship • https://jpseducation.mykajabi.com/a/13324/esJ8AZwy __ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __ Recommended supplements: Denovo Nutrition (use code STEVE) • https://denovosupps.com?aff=6 __ When you're interested in online coaching, please go visit our website and follow the application form: https://www.revivestronger.com/online-coaching/

Małgosia słyszy w dzisiejszych czytaniach wezwanie do wdzięczności wobec Boga. Z Małgorzatą Kowalską rozmawia ks. Robert Hetzyg. --- Send in a voice message: https://anchor.fm/kekakonet/message

Maciej Filipkowski jest ekspertem w dziedzinie biznesu z ponad 20-letnim doświadczeniem w branży IT, rozrywkowej oraz elektroniki konsumenckiej. W latach 2013-2015 jako wiceprezes i szef działów IT oraz Mobile w Samsung Electronics Polska zajmował się tworzeniem i realizacją strategii biznesowej dla wszystkich urządzeń przenośnych (w tym produktów IT, telefonów komórkowych, tabletów i aparatów fotograficznych). Przed dołączeniem do Samsunga zajmował stanowisko dyrektora regionalnego DELL, gdzie odpowiadał za 27 rynków. Wcześniej przez wiele lat piastował stanowisko dyrektora generalnego polskiego oddziału tej firmy. Obecnie Maciej wspiera start upy w zakresie finansowania przedsięwzięć oraz inicjowania i wdrażania strategii ich rozwoju. Ponadto, jest też wiceprezydentem Polskiej Konfederacji Pracodawców Prywatnych Lewiatan oraz przewodniczącym Stowarzyszenia Young Presidents’ Organisation Poland. Z Maćkiem rozmawialiśmy bardzo długo. O start upach, o tęsknocie do korporacji, o YPO, o książkach, o inwestowaniu i jego nowym podcastowym projekcie. Miłego słuchania!

En esta segunda parte del seminario Raúl nos explica cómo realizar la Dialisis Percutanea para activar el mecanismo de autofagia. La autofagia es un proceso de "autoconsumo" en el cual su cuerpo digiere las células dañadas. Es un proceso de limpieza que fomenta la proliferación de células nuevas y saludables. ?Aquí puedes conseguir el Psyllium: https://www.masmusculo.com/es/amix-nutrition/psyllium-pure-1500mg-13609.html ?Aquí puedes encontrar el ZMA: https://www.masmusculo.com/es/amix-nutrition/zma-2697.html ? web: https://www.masmusculo.com/es/ ? facebook: https://www.facebook.com/es.masmusculo?_rdr=p ? twitter: https://twitter.com/masmusculo ? blog: https://masmusculo.com/blog/ Aquí puedes visitar la web de Raúl Carrasco: https://www.raul-carrasco.com/

Hey guys! On this episode, Josh tackles a small part of the wild world of supplements. With so much misinformation out there, Josh tries to provide some clarity. Other than protein powders (which could be an episode in itself), there are 6 supplements Josh often fields questions about: fish oil, creatine, vitamin D, ZMA, powdered greens and BCAAs. He gives you his take on which 3 are probably the most beneficial for the greatest number of people, and when/in what situation you might want to look into the other 3. Hope you enjoy!Support the show (http://paypal.me/betterfasterpod)

Z Małgorzatą Michalską, założycielką i właścicielką Międzynarodowej Szkoły Sztuki Kulinarnej Ashanti, rozmawiamy o trendach w edukacji oraz o rynku cukierniczym

ZMA alebo ZMB6 skrývajú v názve kombináciu prvkov - zinok, magnézium a vitamín B6. Patentovaná zmes dvoch minerálov a vitamínu má jedinečné účinky na športovcov. Je známa pre silný anabolický efekt, podporu imunitného systému a schopnosť zvýšiť fyzický výkon a silu. Zistite aj ďalšie výhody doplnku výživy ZMA alebo ZMB6 vo videu.   Chcete svoju stravu obohatiť o ZMA alebo ZMB6? Nájdete ich tu → http://bit.ly/2MIndVC Máte chuť dozvedieť sa viac o kombinácii zinok - magnézium - vitamín B6? Prečítajte si článok na našom blogu → http://bit.ly/2MDiLY6

Z Małgosią Pioszyk z agencji We Do Hotels rozmawiamy o tym dlaczego warto Gościom hoteli proponować więcej. Jak i dlaczego należy sprzedawać dodatkowe usługi w recepcji.

Most of us don’t need to be spending hundreds of pounds on supplants when our goals are to lose abit of weight and get healthy. You have to sort the basics out first and food should always be the priority. Supplements can help, but not things like BCAA, ZMA etc

En este Programa hablo sobre: Relación Líbido y Estrés Alimentación para Mejorar tu Rendimiento Sexual Entrenamiento para Hombres y Mujeres para Mejorar el Rendimiento en la Cama Cómo Potenciar las Erecciones del Hombre y Mantenerlas de Forma Natural Suplementos y Fármacos utilizados para mejorar el Rendimiento Ansiedad, Estrés y Cómo Afectan a tus Relaciones Sexuales Descanso y Hormonas Cómo Saber si estamos Sobreentrenados y Afecta a Nuestro Rendimiento Sexual

Posyłając dzieci do szkoły zapominamy o tym, że one w ogóle nie są przygotowane do tego jak się uczyć. Szanse nie są równe, bo nauczyciel ma za sobą 5 lat studiów pedagogicznych (przynajmniej nauczyciele edukacji wczesnoszkolnej i przedszkolnej), więc do swojej roli jest - a przynajmniej powinien być - doskonale przygotowany. Dziecko musi natomiast metodą prób i błędów dochodzić do tego jaka metoda pozyskiwania wiedzy jest dla niego najbardziej efektywna. Najsmutniejsze jest to, że już od wielu lat znane są sposoby, aby w nabyciu tej kompetencji pomóc dzieciom. Zdarza się, że część nauczycieli potrafi przekazać te wskazówki i pomóc dziecku. Czasem rodzice poszukują wsparcia dla swoich pociech, znajdując im wsparcie terapeutów pedagogicznych, wysyłając na kursy poznawania technik uczenia się dostosowanych do stylu jaki najlepiej pasuje konkretnemu dziecku. Z Małgorzatą Taraszkiewicz, autorką sprawdzonego pakietu zawierającego cały zestaw materiałów dla szkół i rodziców wspomagających dzieci w uczeniu się rozmawiamy o jego zawartości, o tym jak można i powinno pomagać się dzieciom rozpoczynającym naukę, jakie zjawiska powinniśmy brać pod uwagę, aby ułatwić edukację, a nie zniechęcać do niej już od pierwszej klasy.

Posyłając dzieci do szkoły zapominamy o tym, że one w ogóle nie są przygotowane do tego jak się uczyć. Szanse nie są równe, bo nauczyciel ma za sobą 5 lat studiów pedagogicznych (przynajmniej nauczyciele edukacji wczesnoszkolnej i przedszkolnej), więc do swojej roli jest - a przynajmniej powinien być - doskonale przygotowany. Dziecko musi natomiast metodą prób i błędów dochodzić do tego jaka metoda pozyskiwania wiedzy jest dla niego najbardziej efektywna. Najsmutniejsze jest to, że już od wielu lat znane są sposoby, aby w nabyciu tej kompetencji pomóc dzieciom. Zdarza się, że część nauczycieli potrafi przekazać te wskazówki i pomóc dziecku. Czasem rodzice poszukują wsparcia dla swoich pociech, znajdując im wsparcie terapeutów pedagogicznych, wysyłając na kursy poznawania technik uczenia się dostosowanych do stylu jaki najlepiej pasuje konkretnemu dziecku. Z Małgorzatą Taraszkiewicz, autorką sprawdzonego pakietu zawierającego cały zestaw materiałów dla szkół i rodziców wspomagających dzieci w uczeniu się rozmawiamy o jego zawartości, o tym jak można i powinno pomagać się dzieciom rozpoczynającym naukę, jakie zjawiska powinniśmy brać pod uwagę, aby ułatwić edukację, a nie zniechęcać do niej już od pierwszej klasy.

Pravidelná diskusná relácia so zaujímavými hostkami a hosťami o zahraničnopolitických témach, ktoré trápia svet i Slovensko v ňom. *** Hostia: Magda Vášáryová – bývalá diplomatka, politička a veľvyslankyňa v Poľsku Tomáš Strážay – analytik, expert na vývoj spolupráce v strednej Európe, SFPA *** Česku vládne trestne stíhaný miliardár s podporou komunistov. Z Maďarska či Poľska sa vytrácajú hodnoty právneho štátu a silnejú protieurópske nálady. S víziou neliberálnej demokracie koketujú aj nacionalisti na Slovensku. Množia sa útoky proti novinárom, lož vyslovená politikmi vyhráva nad faktmi. Kam populisti unášajú strednú Európa? Hrozí regiónu štiepenie a bezpečnostné vákuum? A bude Vyšehradská štvorka existovať aj v roku 2025?

Att hålla kolla på träningsvolymen är ett viktigt verktyg i alla lyftares verktygslåda. Ibland behöver den ökas för att man ska kunna bryta igenom platåer, andra gånger kan den behövas minska för att man helt enkelt är för sliten.   Frågan är vad som är ett vettigt sätt att räkna ut sin träningsvolym på. Ska du räkna antalet lyfta ton? Set och reps? Eller bara set? Om det tvistar de lärda, men en ny studie ger oss några goda ledtrådar i dagens avsnitt. Åtminstone om du fokuserar mer på att bygga muskler än styrka.   (Oroa dig inte, vi diskuterar sätt att räkna volym vid träning för styrka också.)   Efter dagens huvudämne går vi vidare till en lyssnarfråga om kosttillskottet ZMA, som innehåller zink, magnesium och vitamin B6. I träningskretsar är påståendena om ZMA många. Det sägs bland annat minska tröttheten i musklerna, ge bättre nattsömn och minska risken för kramp.   Så vad är grejen med ZMA? Är det bortslösade pengar? Vi djupdyker i frågan en gång för alla!   Hålltider: 00:00 - Försnack 04:50 - Dagens ämne: Kan du räkna träningsvolymen i form av antal set, när du tränar för hypertrofi? 21:00 - Lyssnarfråga: Är ZMA ett vettigt kosttillskott för oss som styrketränar? Styrkelabbet sponsras av Gymgrossisten. För att se vilka produkter vi använder och rekommenderar, besök Gymgrossisten.com/styrkelabbet.   ***   Artiklar som är relaterade till dagens ämne hittar du på Styrkelabbet.se: Träningsvolym: Hur många set och reps är bäst? ***   Denna podcast produceras av Styrkelabbet. På Styrkelabbet.se hittar du artiklar om styrketräning, träningsprogram, styrkeövningar, kost och kosttillskott.  

THURSDAY THUNDER! Australian Muscle Weekly update with Kim & Adrian! This week the guys cover: 1:10 - Trying a New Diet! 4:40 - What happens during Unstaffed Gym Hours 11:57 - Bodybuilding News 16:55 - Is there benefits to ZMA? 19:25 - What is Laxogenin? 20:45 - ATP Science Pillars of Health! 23:00 - Supp Talk! 24:55 - Product Spotlight! Check it Out Here: https://youtu.be/Om-dxFrCDDw Subscribe to Our Podcast! Apple Podcast Link: https://tinyurl.com/y8x36nt2 Android Podcast Link: https://tinyurl.com/ycxpny64 Contact us at: ausmuscle@adam.com.au Shop Online With Us Here: www.australianmuscle.com.au FREE Shipping on all orders Australia Wide! (NO minimums) Subscribe to Us for weekly Videos! Follow A.M on Facebook Here: https://www.facebook.com/AussieMuscle Follow A.M The Gym on Facebook Here: https://www.facebook.com/AustralianMuscleTheGym/ Follow ICN South Australia on Facebook Here: https://www.facebook.com/ICNSouthAustralia/ Buy Australian Muscle Apparel Here: www.australianmuscle.com.au/magento/index.php/apparel.html New Diets, After Hours Gym Stories, What’s Laxogenin, ATP Resilience Launch! Thursday Thunder!

In this episode of 2 Guys on Fitness your podcast hosts Julien Bertherat and Allen Therisa take listeners through the chest press machine exercise (and how to perform it effectively), as well as the benefits of deep tissue massage for anyone who works with weights in the gym. The realities of training to get big also come under the spotlight, while Allen tells all on taking ZMA for a month and listener queries to the podcast get some answers (some of which may be useful).

Maciej Kawulski to współzałożyciel i współwłaściciel Federacji KSW, największego w Polsce podmiotu organizującego gale MMA. Z Maćkiem rozmawialiśmy o tworzeniu show w MMA, przyszłości KSW, roli marketingu w tworzeniu otoczki wokół gal, jego największym koszmarze oraz o relacji ze swoim wspólnikiem Martinem Lewandowski Miłego słuchania :) O.

Gościem czwartego odcinka jest Maciej Aniserowicz. Maciek jest blogerem, programistą, prelegentem, prowadzi szkolenia oraz vlog na YouTube. Jest również autorem książek Zawód Programista oraz "Programista... i co dalej?". Z Maćkiem rozmawiamy o jego rezygnacji z etatu na rzecz poświęcenia się działalności w internecie, o tym jak w 1,5 miesiąca napisać książkę i zarobić na niej ponad 100 tys. zł, o hejcie, o rezygnacji z alkoholu, o wypaleniu zawodowym, o terapii oraz o tym dlaczego wśród setek uczniów klas informatycznych jest dosłownie tylko kilka dziewczyn? Panie i Panowie, Maciej Aniserowicz!Notatki do podcastu dostępne pod adresem: http://startupmyway.com/4

Pisarskie Olśnienia to podcast o pisaniu, prowadzony przez Edytę Niewińską, autorkę powieści „Kosowo”, „Levante”, warsztatów, mastermindów i mentoringu pisarskiego. Dziś moim gościem jest Małgosia Żebrowska, autorka…WięcejPO 6 / Z Małgosią Żebrowską o byciu pisarzem

  I want to lose body fat, should I go on a keto diet? 01:35 How can I be more productive in the morning?  10:47 How does ZMA work and does it help with sleep? 19:37 How do you not lose muscle when training for a marathon? 27:09 Is a gym or a barbell and dumbbells at home better when starting off first? 32:04 I couldn’t get it up the first time I tried having sex with a girl I liked, I was so nervous, is that normal? 37:13       Resources mentioned:   The Fitness Mindset – Amazon Best Seller   http://amzn.eu/3C1Y3ht   Killer resources: FREE 14 Days of Fat Loss – an email a day to help you lose fat faster! https://briankeanefitness.com/  

Welcome back to our weekend Cabral HouseCall shows! This is where we answer our community's wellness, weight loss, and anti-aging questions to help people get back on track! Check out today's questions: Anonymous: Dr Cabral, thank you so much for taking time to answer all of your community’s questions. My husband has a strong odor to his feet to the point where no spray, no powder can help. He wears work boots all day and does construction in Boston. He’s in the boots for probably close to 12 hours a day. We go through buying him new boots all of the time because they are honestly putrid. We have a boot warmer that is supposed to help but will knock you on your toosh if you walk in the basement. His diet is ok, could be a lot better. Exercise is basically just his work. He wants to start eating better and working out. What could be the cause of this terrible smell coming from his feet? Sincerely a wife who is tired of throwing away socks and buying expensive work boots all of the time. Maxine: Good afternoon! I am writing to confirm that the following products are vegan-- as in no animals or animal byproducts: Activated B-Complex Daily Activated Multi-Vitamin Daily Nutritional Support Shake I just really want to be sure, thank you(: Maxine   Lauren: Hi, I live in NY and am greatly interested in taking the organic acid test. I know the lab you use cant be used in NY; however, I was wondering if you can recommend any other labs or if there is any other way I can get this test. Thank you!  Louise: Dr. Cabral. I am very impressed with your breadth of knowledge and commend the stance you take on health and healing. It is courageous and standout individuals like you who will transform the healthcare and fitness industries for the better. My question pertains to the health of my 13 year-old daughter. Over the years, she has had four bouts of mesenteric lymphadenitis. The attacks of severe abdominal pain sometimes accompanied by vomiting seem to come on fairly suddenly and the after-effects can last weeks. She tested positive for the gluten and casein sensitivity gene, however being a teenager she has not been 100%compliant with her diet, in adition to sneaking in candy and other treats. I understand that many physicians currently consider mesenteric lymphadenitis a nondisease and its symptoms unexplained. In your functional medicine point of view, what could be contributing to her recurring issue and what can be done from a practical standpoint to end her suffering?   Jennifer: Hi Dr. Cabral, My name is Jennifer, and through divine intervention I found you. In July I had a week off of work, so I completed the Cabral 7 day detox. i have never experienced a detox before, so safe to say I had no idea what I was getting into. First off, I came to realize VERY quickly that a large part of my daily routine is thinking, planning, shopping, preparing, and eating food. When you don’t eat for the first 2 days you have free time that you didn’t know you would have. I came to an understanding on how time consuming food really is in our daily lives. in stating that, when day 3 arrived I was so happy to incorporate food again.The plan was so simple and easy to follow. I thought, “ Im going to breeze through this” however, I was very wrong. I work in a salon with many many chemicals in my daily life. Not to mention the roller coaster of poor food choices in my life and what damage had built up from that. Prior to the detox I could work out endlessly and really not budge the scale at all. Weight has been a life long issue for me. So as day 3 went on my body became really weak and I didn’t have the energy I had before when it came to my workouts. My brain was starting to reel from the detoxification happening and I actually was uncomfortable in my own skin. By day 4 I felt skittish and afraid to even talk to people. I felt so terrible that I was worried I wasn’t going to make it to the end. I knew I was toxic due to a lifetime of exposure to unhealthy things, but wow! Well, day 5 came and it was like the dark cloud lifted! I felt amazing! Each day became better and better. I didn’t have a starting weight but knew about where I was. When I was done I did weigh myself and I lost probably 5-7 pounds. I continued strong on your eating plan but have wavered quite a bit in the last couple months but have continued to lose weight. My body and brain feel better than they have in a very long time. I plan to do my next 7 day detox in the next month. So thank you for your research and creation of your supplements and detox. I listen to as many of your podcasts as I can. I recommend you constantly. My first question is regarding my daughter. When she was around 7 or 8 she showed me this rash on her hands and said when her hands come in contact with any form of water this is what happens. This white raised bumpy skin was between her fingers and almost looked like blisters or skin that was going to peel. Fast forward to now, she is 18, and the rash has come and gone since then. It now covers most of her palms. When it is severe the skin pulls tight and can be painful until her hands dry out. Usually it takes about twenty to thirty minutes for her hands to completely return to normalcy. When her hands are dry, you can see remnants of whits spots on her palms. It does this in any type of water and can be severe to slight; sometimes it goes away all together. We have tried organic products as well, and that helps, but it doesn’t go away, so we think its water itself. We have only been to one doctor and they have no idea what it is. At the moment it's at a medium degree. I attached a picture, and wonder if you might know what it is or what to do. My second and final question is regaurding your weightloss blood test. I have been experiencing a steady decline in my sex drive for many years and as of now I virtually have no sex drive at all. Would that specific test measure my hormone level to see if thats whats wrong? Thank you for your time. I look forward to your advice! I tried to attach the photo of my daughters hands but it won't attach. If you would like to see a photo please just let me know where to send it and I will. Thanks again!! Jennifer  Jon: Hi Stephen, was recently introduced to your podcast from the Elite Man Podcast was was impressed with your diverse knowledge, I have spent all day today listening and will continue to listen to the great advice you give. To cut straight to the point, I had blood tests done 6 months ago which showed very low testosterone and very high estrogen. After scans to confirm there were no problems with my pituitary I was put on Clompihene which worked very well for a week then my mood began to decline, next bloodwork showed my testosterone had raised slightly but my estrogen had more than doubled! I was eventually put on a HRT protocol of Sustanon 250, Anastrazole (to control estrogen) and HCG. I have been on this for 3 months now and felt very little benefit, and some areas such as libido have actually got worse! I would like to come off and try to restore natural healthy levels of hormones. At the time of my diagnosis I was working a very stressful job with long hours, suffering insomnia, training (weights and cardio) hard 6+ days a week and not eating as well as I could have. My bloods also revealed I was low in Vitamin D and Zinc but the doctors did not think this was relevant. After lots of research it does not seem surprising my hormone levels were suffering! I have since stopped the Sustanon but continued with the HCG and will switch to clompihene for 6 weeks in an attempt to restart my body's natural function before coming off all medication. I have been supplementing with Zinc, ZMA, Vit D3 and Maca Root powder for a month now. What are my chances of getting my hormones where they should be for a 27 year old active man and what is the fastest way for me to get there? Thanks again for all the great advice. You're a true asset to the healthcare profession and if there more people like you the world would be a much happier, healthier place. Many Thanks, Jon Thank you for tuning into today's Cabral HouseCall and be sure to check back tomorrow where we answer more of our community’s questions! - - - Show Notes & Resources: http://StephenCabral.com/729 - - - Get Your Question Answered: http://StephenCabral.com/askcabral  

W tym odcinku niejako kontynuuję poprzednią rozmowę. Z Małgosią Leduchowską rozmawiam o zastosowaniu różnych "wspomagaczy" sesji coachingowych. Myślę tu o kartach, kościach, klockach i jeszcze innych przedmiotach, o tym, kiedy i jak najlepiej jest je stosować. Zapraszam, naprawdę wato!

W tym odcinku niejako kontynuuję poprzednią rozmowę. Z Małgosią Leduchowską rozmawiam o zastosowaniu różnych "wspomagaczy" sesji coachingowych. Myślę tu o kartach, kościach, klockach i jeszcze innych przedmiotach, o tym, kiedy i jak najlepiej jest je stosować. Zapraszam, naprawdę wato!

This special episode of Dane's platform features the Earth Fed Muscle team discussing the science behind the Nocturnal line of EFM supplements--Casein and ZMA

In this episode, I talk about several supplements that are supposed to help you build muscle faster and explain which work and which don't. 03:48 - The truth about supplement companies and "muscle building supplements." Which supplements don't help you build muscle? 13:53 - Natural testosterone boosters 20:41 - ZMA 25:03 - D-aspartic acid 29:20 - BCAAs 36:21 - HMB Which supplements help you build muscle? 40:50 - Whey protein powder 48:49 - Creatine 55:11 - Beta alanine ARTICLES RELATED TO THIS PODCAST: The Absolute Best (and Worst) Supplements for Muscle Growth: http://www.muscleforlife.com/the-best-supplements-for-muscle-growth/ How to Actually Increase Your Testosterone (and How Not to): https://legionathletics.com/how-to-increase-testosterone/ The Definitive Guide to Why Low-Carb Dieting Sucks: http://www.muscleforlife.com/low-carb-diet/ The Ultimate Guide to the Best Creatine Supplements: https://legionathletics.com/best-creatine-supplement/ Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.muscleforlife.com/signup/

In this podcast, the owners of Driven Nutrition Jason Rule and Brian King read and answer the questions.  Jacob Hutton and I are there to ask clarifying questions and dig a little deeper.  This one's a little different.  A while ago I posted on social media asking you all for questions about supplements. I took the 50+ questions and took the top 11. Below are the questions asked and answered.  Hope you enjoy the show.   1) Should people even buy supplements if their diet is shitty?  Should they just spend that extra money on higher quality food?  In terms of losing body fat?  In terms of gaining weight?   2) What is the difference in protein synthesis between whole foods and protein supplements?  What effect does this have on body composition?  Performance?   3) When an athlete is trying to cut bodyfat, the key is consistency, and a big factor in that is feeling full.  If drinking calories takes away from this feeling of being full, do you still recommend it?  Are there any athletes that need them more than others?   4) Is there a difference in taking straight dextrose vs. fruit, juice, sports drink, etc?    5) What is creatine and how do I use it?   6) What is the most reliable resource for quality information on supplementation for those that want to do the research on their own?   7) How can we verify where ingredients come from in certain supplements?   8) How beneficial are BCAAs to a Crossfit athlete and when should they be taken?   9) What exactly is ZMA and who is it good for?  What about women?    10) Are there any ingredients that we should avoid in different supplements?  How do we spot them?    11) If an athlete only has $50/month to spend on supplements, what should he or she take?  How about $100?  Where should they buy it from?     Sign up for our newsletter to stay up to date on our podcasts and products at             www.BRUTEStrengthtraining.com

Is ZMA all it’s cracked up to be and will it benefit you? We look at the testosterone claims and dive into when to supplement with ZMA as well as possible interactions. We also take a departure from Scotch to get down on some Jack Daniels whiskey. [1:50] What is ZMA? [2:00] Why do we need Zinc? [3:30] Heavey accidentally calls Vitamin D a mineral :) [4:30] Why do we need Magnesium [5:45] Why Athletes are Deficient in Zinc and Magnesium [7:00] Will you boost your Testosterone [9:30] Crazy Dreams on ZMA [10:15] Boners! [11:00] When to Take ZMA and Can you Take it with Milk? [12:45] We Get Down with Jack Daniels [15:15] Show your Titties Studies mentioned: Conflicting Information on Whether B6 Enhances Absorption of Mg and Zn http://www.ncbi.nlm.nih.gov/pubmed/10746516 Testosterone Increases for Those Deficient in Zinc and Supplementing with It http://www.ncbi.nlm.nih.gov/pubmed/7271365 Calcium and Magnesium Competing for Absorption http://www.ncbi.nlm.nih.gov/pubmed/10954032 [with conflicting info] http://archive.samj.org.za/1997%20VOL%2087%20Jan-Dec/9-12/Articles/09%20September/ENDOCRINOLOGY,%20METABOLISM%20AND%20DIABETES%20ISSUE/6.%20BIO-AVAILABILITY%20OF%20CALCIUM%20&%20MAGNESIUM,Johan%20B.%20Ubbink.PDF

Bill & Tim record their spookiest episode yet, 013! Tim is coming off a bad cold and Bill is still eating ZMA's. No Promos but here's some promos 4/10 - Thursday Night: Eagle, Come! hosts Awkward Compliment at Somerville Theater. 4/11 - Friday Night: The Just Suspects taking over the Hard Rock for three showtimes 4/12 - Saturday Night: Nirvana tribute night at the Beachcomber in Quincy. No Promo though.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. Oct 24, 2012 free podcast: How Fit Can You Get If You Start Training When You're Over 40? Also: should hot and cold adaptation be seasonal, which gelatine is the healthiest, ZMA effects and side effects, ski workouts that double as off-season triathlon workouts, can improved running form lower your heart rate, and is oxygen therapy while exercising beneficial? Have a podcast question for Ben? Click the tab on the right side of the screen, call 1-877-209-9439, Skype “pacificfit” or scroll down to the “Ask Ben” form. Please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter and Google+. This is a really good video on carbs, WHY you bonk & what you can do about it:  In this video, Peter Attia discuss UCAN Superstarch. If you're vegetarian/vegan & want some power packed meat nutrients, use: - Creatine: Recommend Kreaceps capsules, 2-5g/day. - L-Carnitine: Recommend Nutrarev, 250-500mg/day. - Spirulina: Recommend Enerprime, Capragreens, Supergreens, Energybits (use discount code "ben") or cycling between all four. 2-4g/day. - Beta-Alanine: Recommend NOW Foods, 1-2g/day. Burn as many as 200 extra FREE calories in as little as 2.5 minutes of concentrated effort a day. ----------------------------------------------------- Special Announcements: Go to www.audiblepodcast.com/ben - and sign up to claim your very own free audiobook. This podcast brought to you by Pacific Elite Fitness - The Highest Quality Nutrition Supplements Hand-Picked by Ben Greenfield With A 100% Money Back Guarantee, Secure Payment Processing and Personal Customer Service. MyList (save all the things you love that rock in one place) - the complete list of recommendations from this podcast episode are available at the Facebook page. November 1, Thursday, 6:30pm at Pilgrim's Learning Center in Coeur D' Alene - Ben Greenfield is teaching a free class: "Maximize Your Workout For Fat Loss" - what works and what doesn't when it comes to exercise and fat loss. ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from Boštjan @ 00:14:50 Can you gain speed (cycling and running) if you start training at 40 years old and haven't been training before that? ~ In my response, I mention the Joe Bonness interview at Endurance Planet. Audio Question from Craig @ 00:19:40 Would it be beneficial to do cold and hot adaptation in a particular corresponding season (cold in winter and hot in summer)? Audio Question from Gelatine @ 025:36 What are the health benefits of gelatine and does a commercially produced gelatine (such as Knox) have the same benefits? ~ In my response, I recommend Bernard Jensen gelatin  and Great Lakes gelatin. Audio Question from James @ 00:31:23 He has been taking ZMA sporadically and has noticed that he is sleeping better. Can there be any adverse side effects from taking this product? ~ In my response I mention ZMK from millenniumsport.net, and use code MSTBG09 to get free samples of it. Audio Question from Jim @ 00:36:01 Do you have any good ski workouts that would also double as good off-season triathlon workouts? ~ In my response, I mention my high-intensity circuit training for triathletes book and also this Total Skiing Fitness program. Audio Question from Jorge @ 00:41:30 He recently learned to improve his running form and posture from youtube videos (forward lean and higher cadence) and noticed that he is now running faster with a lower heart rate. Could the changes he has made have lowered his heart rate? ~ In my response, I mention the running drills videos in the post Why Running Drills Are Bad For You. Audio Question from Kelcey @ 00:44:16 What is your opinion of exercising with oxygen therapy? ~ In my response to Kelcey, I reference this video on oxidative therapy. Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness! ====================================== [contact-form-7 id="6222" title="Ask Ben"]======================================

Here is episode 67.  One week until Matt Lalonde makes his first appearance on the podcast.  Be ready!!! Show Topics: Ring Row Substitution Fatigue During Long Runs Natural Calm / Lean Out Nutrition / Super Supplements Store Zinc, Magnesium, & Migraines Cortisol Issues What Would End Long, Healthy Life Cholesterol Levels Tournament Nutrition Hemp Protein Lean Meats Cheat Meals Vitamin D & Strength Detailed Questions: 1. Question from Antoinette: Hi, I just got your book a few days ago and I am reading the exercise section. I have got my six year old doing circuits with me and it was a great way for us to spend time together. Could you tell me a way to do body rows with something around the house? I don't have gym rings and live in a remote part of Australia. By the way, love your book and I am on my way to better health. I liked the first chapters about vegetarianism and your personal experiences. I was a vego for almost ten years myself and i feel so much better now on a high protein diet of meat and eggs. I am having trouble giving up the coffee... Keep up the good work. 2. Question from Loren: Hi, First off I love your podcast, and since newly starting paleo about a month ago, your podcasts have helped me tremendously. I am a nurse practitioner, love evidenced based medicine, and love how you back up this diet with your understanding of it down to the molecular level.  Since starting, I've lost 10 lbs, I never have heartburn or IBS issues anymore, and I am finding that after I went through my 2 week lull, my mind is now sharper. The question is, I run long distances, half marathons and marathons. Since starting this diet, when I run, I feel really weak, and my legs feel like lead. My typical diet is veggie omelet blueberries and coffee in the morning, salad with grilled chicken and evoo and balsamic vinegar with apple for lunch. I have afternoon snack of macadamia nuts and a banana, and dinner is beef or chicken with lots of veggies. Is it my diet? I tried adding back sweet potatoes, but I get instant stomachache whenever I veer from the diet. My next half marathon is in may and I am starting to train now. After 2 miles I just can't seem to run anymore. Any suggestions? Thank you! 3. Question from Thomas: Robb & Andy, can't wait until they do an SNL skit on your podcast. Andy's laugh and Robb's constant one-liners still won't be better than the original though! Questions: 1.  Robb on your recent blog post about you're training at 39, you mentioned to go easy with the Natural Calm as it could cause the trots (and I'm not really into self-torture). How much do you take? And are there other factors that would make someone need to take less/more? 2.  Just like everyone else who asks questions here, I'm trying to lean out (last 5-10 lbs) but am also looking to put some lean mass on. I'm 6'-1", 190lbs. Cross-fitting 3x per week for 3 months now, Paleo for 3 months as well, and now I can see the top of my abs with just a little love-handle action... I've recently calculated my protein intake and was surprised it was less than 100g per day (don't weigh or measure and just didn't have a clue). I have upped that to roughly 1g per lb. of body weight (which is a surprising amount of meat) am taking Natural Calm, Omega-Maine Fish Oil, and 5,000 IU's of Vit. D. In addition to protein, I accompany most of my meals with steamed veggies and cook my meat in olive oil (typically). Other than the meat and olive oil I don't get much fat... Should I try to get more fat in if I'm trying to lose those last few lbs? What is the best type of fat to try to include if so (avocados, coconut oil, etc.)? Am I on the right track with this stuff and would I benefit from Super Enzymes? 3. (only if you "need" to fill time)  On that same blog post (39 and I look AMAZING!!) It seemed like you were taking an entire "Super Supplements" store worth of supplements. I thought going on Paleo was all about getting everything you need from whole foods. What gives? 4. Question from Sean: Hey Robb, Love your book, blog and podcast, you are really changing lives, mine included! I am 32 yrs old, fit, live healthy and been training since 16. I have been having consistent migraines with aura all my life, (I am 32 yrs old) that seemed to be brought on by stress, lack of sleep working nights or some trigger foods. They weren't frequent, about every couple months but brutal with all the full body symptoms when they came. Ever since I started taking ZMA in Sept, 2010 for enhanced sleep, and workout recovery I haven't had ONE migraine! I haven't changed anything else but did some research and found a lot of stuff on magnesium supplementation reducing migraines for many sufferers... This is a life saver for me and would appreciate your thoughts on migraines and magnesium, and maybe even the zinc? Thanks Robb, keep doing what you do!!! 5. Question from Yak: Hi Robb & Andy, I stumbled across the podcast a couple of weeks ago and I'm having a great time listening to the backlog of episodes. I have one goal and that is to look good naked.  This however is complicated by the fact that although I feel like I'm doing the right things I can't seem to shift the concentrated fat that's stored in my bum, love handles and waist.  I also have a bit of man-boob going on, otherwise I look great!  From what I've been hearing & reading this could be down to my Cortisol levels, insulin resistance, thyroid function or too much estrogen.  Or maybe all of the above.  Either way I'd love it if you could throw some ideas out there for what I could try to address these issues.  Would it be worth getting a BioSignature reading a la Poliquin? A little about me: Male, 6 foot, 170lbs. I always had issues with eating sugar and refined carbs and my goal was to lose weight and just feel better.  I stumbled across the paleo diet from Mark Sisson's book The Primal Blueprint about a year ago and have been eating that way ever since and feeling great.  I eat plenty of protein, fat & veggies, no sugar or gluten.  My dairy intake is limited to cooking with butter from grass fed cows (Kerrygold) and my fruit consumption consists a couple of hand fulls of berries a week.  I don't weight or measure but I'm confident I'm getting close to 1 gram of protein per pound of body weight a day.  I do gym work 2-3 times a week  and play football (soccer) a couple times a week.  I get 8 solid hours of sleep and take fish-oil and vitamin D supplements daily. If you can help me find a solution to my quest I'll be eternally grateful! Keep up the great infotainment! Yak from the UK P.S.  I don't recall which podcast I was listening to but you mentioned you wanted ideas for t-shirts.  Since one of your themes seems to be that you only have 6 listeners how about a shirt that says something like "The seventh listener" next to some Paleo Solution logo?Hi Robb & Andy, 6. Question from Nathan: Robb, Assuming you could get a population of people who followed the "paleo prescription" of diet and exercise with a longevity bias, and assuming these people avoided death by accident, what is you speculation on the processes that would ultimately kill them? (presumably in their 90s/early 100s) 7. Question from Sam: Robb, you made some statements in your book about the cholesterol levels in paleo man.  The numbers were low.  I'm in strict compliance with your guidelines and have been for four months and my numbers aren't so low.  Without going into my numbers, I want to ask how you got the facts on the cholesterol levels of paleo man and to ask you why so many of us seem to not be replicating those lipid numbers.  I know enough to not ask you what the numbers mean, so I'll limit the question to what I've asked, which pertains to the contrast between what you wrote our blood should be when following the Paleo Solution and what many of ours are.  Thanks for your time. 8. Question from Louis: Hey Robb and Andy, First, thanks for the wonderful podcasts and work you do spreading the paleo word. Have been mostly paleo for the last 2 years or so, straying here and there to experiment with things like soaked grains (only non-glutenous grains such as quinoa and brown rice) and fermented dairy (home made kefir). Have definitely found I feel best when staying closer to pure paleo though. I have read Cordain's The Paleo Diet for Athletes, but considering Robb's own experience with pursuing athletic performance, I wanted to see if he would be willing to comment a little about specific nutritional strategies he would recommend for the days leading up to and during multi-day tournaments. In my case it would be competitive ultimate frisbee, where tournaments typically last 2, 3, or 4 days with up to four 60 minute+ matches per day. I always prepare my own food for tournaments, as other people are typically eating lots of bread, pasta, candy, sports drinks etc. So if Robb himself was preparing for an event such as this, how would he approach pre-tournament, periods in between matches, evenings with matches the following day, etc.? Supplements included. Apologies if something like this has already been covered, and thanks again for the great work you guys are doing. 9. Question from Scott: Robb/Andy: A better alternative for those that want some supplementation? http://www.amazon.com/Nutiva-Organic-Protein-Serving-3-Pound/dp/B001OHX1ZY/ref=sr_1_1?ie=UTF8&qid=1295549315&sr=8-1 10. Question from Future Amy: Hi Robb! Loved your book and really enjoy the podcasts. We recently started the Paleo diet and aside from my debilitating Nutella withdrawal, it’s been a pretty easy transition. There’s been some debate in the house about what constitutes “lean meat,” specifically grass fed beef. I’ve read in other Paleo guides that meat should be trimmed of all visible fat. Do you stick to this rule? I was wondering if there’s a particular cut of beef that’s better than others. And for ground beef, what do you recommend for the lean to fat ratio and why? Thanks so much for your help! Look forward to hearing from you. 11. Question from Bennett: Hey Mr. Wolf, I just finished reading your book over 2 weeks ago, however i have been doing the paleo lifestyle since January 2nd. Its amazing, and i'm already feeling and seeing results! I have a question, though. Whats your take on "cheat days" or "cheat meals"? I've heard several different things....also I'm wondering if they can be applied to the paleo lifestyle if kept in moderation (once a month) or would it ruin the whole experience? 12. Question from Jeremy: Rob love the show and the book thanks for making the world a healthier place. I recently read a blog from a Doctor on vitamin D and strength. The Doctor says that vitamin D may help with overall strength in athletes and 40 percent of America is Vitamin D deficient. I was under the impression that vitamin D was a fat soluble vitamin that helps with calcium absorption and can also be produced naturally by sun exposure? Do you know of any studies or evidence that vitamin D helps with our muscle strength? Thoughts and theories are appreciated. I just don’t like drinking the juice until I read the ingredients. Kindest Regards, Jeremy Jordan P.S blog link is below- http://drmikemerrill.typepad.com/vitamin_d/2011/01/vitamin-d-and-exercise.html Detailed Questions - ThePaleoSolution-Episode67

W Wielkiej Galerii, znajdującej się w samym sercu pałacu, cesarska rodzina wydawała bale, przyjęcia i uroczyste bankiety. Wielka Galeria o długości ponad 40 metrów i szerokości sięgającej prawie 10 metrów stanowiła idealną oprawę dla dworskich uroczystości. Kryształowe lustra, pozłacane stiuki i freski sufitowe składają się na to arcydzieło rokokowej architektury. Twórcą fresków sufitowych, gloryfikujących rządy Marii Teresy, był włoski malarz Gregorio Guglielmi Na środkowym fresku tronuje cesarska para, Franciszek Stefan i Maria Teresa, w otoczeniu personifikacji cnót władców oraz alegorii ziem koronnych monarchii. Każdy z dwóch wielkich drewnianych, pozłacanych żyrandoli mieścił po 70 świec, których płomienie rozjaśniały Wielką Galerię aż do 1901 roku, kiedy to w pałacu założono instalację elektryczną. Od czasu ogłoszenia Austrii republiką w Wielkiej Galerii odbywają się koncerty, zaś w 1961 roku to właśnie tutaj miało miejsce legendarne spotkanie prezydenta USA Johna F. Kennedy’ego z Nikitą Chruszczowem. Sąsiednia Mała Galeria położona jest po stronie pałacowego ogrodu. Z Małej Galerii, w której obchodzono imieniny i urodziny członków cesarskiej rodziny, roztacza się wspaniały widok na pałacowy park i pawilon Gloriettę, wzniesiony na przeciwległym wzgórzu jeszcze za panowania Marii Teresy. Podczas ostatnich prac restauratorskich Małej Galerii przywrócono polerowaną białą boazerię, która zdobiła tę salę w XIX wieku. www.schoenbrunn.at | Download Tour-Guide (PDF)© by Schloß Schönbrunn Kultur- und Betriebsges.m.b.H.

Kevin talks about ZMA, Casein, The Anabolic Diet, Creatine, and much more!