aerobic training

Listen in as I provide a sneak peek into the Flex Diet Certification Course and how I approach cardio programming with my clients.

Enrollment in the Flex Diet Certification Course closes TONIGHT (Monday, Jan. 22, 2024). Go to https://flexdiet.com to enroll. And for all your electrolyte needs, check out https://drinklmnt.com/Mike Nelson.

Episode Chapters:

• (0:00:02) - Maximizing Fat Loss Through Aerobic Training
• (0:11:19) - VO2 Max in Training
• (0:17:18) - Upcoming Special Guests on Podcast

Join me as I sit down with the insightful Coach Bob Sandoval from Texas A&M to explore the nuanced world of aerobic training in athletics. Together, we unpack the evolving role of aerobic conditioning across a spectrum of sports, from strength and power disciplines to combat and endurance events. We tackle the common misconceptions about the necessity of aerobic work in high-intensity regimes and how it can be strategically used to enhance performance without risking athlete burnout.

Go to www.flexdiet.com for information and to enroll in the Flex Diet Certification course. Enrollment will open on January 15, 2024. The certification is only open a few times a year, so grab your spot while you can. 

Episode chapters:

• (0:00:02) - Aerobic Training in Athletics
• (0:13:34) - Understanding Aerobic and Anaerobic Training
• (0:18:32) - Using Aerobic Training for Athletes
• (0:22:09) - Aerobic Training in Sports
• (0:32:09) - VO2 Max and Athletic Performance Importance
• (0:42:13) - The Importance of Conditioning in Sports
• (0:52:44) - Optimizing Performance and Training Frequency
• (0:58:04) - Strategizing Frequency, Recovery, and Sport Training
• (1:04:49) - Competition and Athletic Strategy

Connect with Bo:

• Instagram
• 12thMan.com

About Bo: 

Sandoval is a Certified Strength & Conditioning Specialist and Registered Strength and Conditioning Coach with Distinction through the NSCA. He is also Strength & Conditioning Coach Certified via the Collegiate Strength & Conditioning Coaches Association (CSCCA).

Join me, your host Dr. Mike T Nelson, and my special guest Dr. David Church on the Flex Diet Podcast as we embark on an enlightening exploration of muscle protein, testosterone, and exercise. We share our personal experiences and discuss the role of vasculature in muscle growth, the impact of exercise on protein metabolism, and the potential downsides of perfect nutrition. Our conversation even ventures into the realm of testosterone’s role in muscle growth and its potential anti-catabolic effects. Hear first-hand insights from Dr. Church's research on the use of essential amino acids and the impact of testosterone on highly catabolic burn patients. 

If you enjoyed this podcast, you can get more from me at MikeTNelson.com/podcast. You can see all the other podcasts and guest episodes I’ve done. Then if you scroll down, you can subscribe to my Fitness Insider Newsletter.

Episode Chapters:

• (0:00:01) - Protein Training, Testosterone, and Muscle Growth
• (0:06:55) - Muscle Contraction and Oxygen Consumption
• (0:19:20) - Importance of Aerobic Conditioning and Warm-Up
• (0:26:07) - Balancing Warm-Ups, Safety, and Fitness
• (0:30:46) - Military Injuries and Training
• (0:41:31) - Testosterone and Muscle Protein Synthesis
• (0:52:18) - Testosterone and Muscle Protein Turnover Effects
• (1:06:13) - Supplement Hierarchy and Considerations

Connect with Dr. Church:

• X (formerly Twitter)
• Instagram

About Dr. Church

" Dr. David Church is a physiologist and muscle biologist with over 50 peer-reviewed publications and multiple invited talks at regional, national, and international conferences. He obtained his bachelor’s degree in exercise science and biochemistry from DePauw University where he also played varsity football and baseball. Following this, he was an athletic performance intern at Baylor University where he also studied exercise and nutritional biochemistry. He obtained his PhD from the University of Central Florida with a focus on how to enhance human performance through exercise and nutrition." 

How do we know HOW MUCH we should be stressing the body. Today I will be breaking down metabolic stress and offering you some insight as to what the RIGHT DOSAGE may be for you. This also may help you pinpoint if maybe you are under TOO LITTLE or TOO MUCH metabolic stress.

Schedule a clarity call:

>>CLICK HERE <<

Join My Free Facebook Group:

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Podcast Topic Request Form

https://forms.gle/MbmLXbzLLVcbr9rv6

Neurophysiologist Louisa Nicola joins the WHOOP Podcast to detail the intersection between brain health, physiology, and peak performance. Louisa sits down with WHOOP VP of Performance Kristen Holmes to explain the role sleep, nutrition, and exercise play in growing our brains, how the brain ages, and the steps we can take to keep our brains young. Louisa discusses training your brain (5:54), exercise and brain aging (12:28), brain health and resistance training (18:19), nutrition (20:57), hydration (25:34), sleep deprivation and the role it plays in immunity and injuries (32:05), measuring inflammation and stress with HRV (37:13), and how alcohol affects the brain (43:17). 

Guest: Luke Leaman

Disgruntled with the industry and the lack of empathy and science, Luke Leaman started Muscle Nerds with his wife Zoe in 2015. In that time, they’ve gone on to create a highly successful online training and education platform with their team.

The idea for Muscle Nerds started in 2013, when a colleague of Luke’s started a spoof page on Facebook called “Muscle Nerd Leaman.” Luke kept that idea in the back of his mind until Zoe made it a reality. 

Learn more about Luke by visiting the Muscle Nerds website or following them on Instagram and Facebook, or on his Instagram.

Host: Ali Gilbert

Learn more about Ali and her services by visiting her website, or following her on Instagram, Facebook, and Twitter.

• metabolism and aerobic system
• test at muscle level with a Moxy sensor
• aerobic use is a dial, not an on/off switch
• testing VO2max
  • Cooper Run or 2K on Rower
  • compare to the population
• Template  MWF = lifting: Cardio T, Th, maybe Sat
• Modality, start with a bike if you have the option, less depletion of O2 overall
• In the Phys Flex Course, I go over pH and O2 / CO2 mechanics and how to program for it

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. Sign up for the waitlist, and you'll be notified as soon as the course opens.

Articles:

3 Metabolic Tests by Dr Mike T Nelson

https://miketnelson.com/3-metabolic-tests-from-rmr-to-vo2-max/

How To Test Your VO2 Max with the Concept 2 Rower

https://miketnelson.com/forgotten-factor-in-training/

Podcasts

https://flex-diet-podcast.simplecast.com/episodes/s2-ep-23-cranial-face-structures-nasal-breathing-orthodontics-tongue-position-and-more-unlikely-performance-limiters-interview-with-zac-cupples-nUobdSwo/transcript

https://miketnelson.com/interview-with-james-nestor-author-of-breath-the-new-science-of-a-lost-art-2/

References

Brooks GA. The Science and Translation of Lactate Shuttle Theory. Cell Metab. 2018 Apr 3;27(4):757-785. doi: 10.1016/j.cmet.2018.03.008. PMID: 29617642. https://pubmed.ncbi.nlm.nih.gov/29617642/

Brooks GA. Lactate as a fulcrum of metabolism. Redox Biol. 2020 Aug;35:101454. doi: 10.1016/j.redox.2020.101454. Epub 2020 Feb 9. PMID: 32113910; PMCID: PMC7284908. https://pubmed.ncbi.nlm.nih.gov/32113910/

Lacour JR. Activité musculaire et dépense d'énergie [Muscle activity and energy expenditure]. Rev Mal Respir. 2011 Dec;28(10):1278-92. French. doi: 10.1016/j.rmr.2011.06.014. Epub 2011 Nov 6. PMID: 22152936. https://pubmed.ncbi.nlm.nih.gov/22152936/

Ortenblad N, Macdonald WA, Sahlin K. Glycolysis in contracting rat skeletal muscle is controlled by factors related to energy state. Biochem J. 2009 May 13;420(2):161-8. doi: 10.1042/BJ20082135. PMID: 19250062.  https://pubmed.ncbi.nlm.nih.gov/19250062/

Rothman DL, Shulman RG. Two transition states of the glycogen shunt and two steady states of gene expression support metabolic flexibility and the Warburg effect in cancer. Neoplasia. 2021 Sep;23(9):879-886. doi: 10.1016/j.neo.2021.06.004. Epub 2021 Jul 21. PMID: 34303218; PMCID: PMC8322124. https://pubmed.ncbi.nlm.nih.gov/34303218/

Shulman RG, Rothman DL. The "glycogen shunt" in exercising muscle: A role for glycogen in muscle energetics and fatigue. Proc Natl Acad Sci U S A. 2001 Jan 16;98(2):457-61. doi: 10.1073/pnas.98.2.457. PMID: 11209049; PMCID: PMC14608. https://pubmed.ncbi.nlm.nih.gov/11209049/

Shulman RG, Hyder F, Rothman DL. Cerebral energetics and the glycogen shunt: neurochemical basis of functional imaging. Proc Natl Acad Sci U S A. 2001 May 22;98(11):6417-22. doi: 10.1073/pnas.101129298. Epub 2001 May 8. PMID: 11344262; PMCID: PMC33483. https://pubmed.ncbi.nlm.nih.gov/11344262/

Shulman, Robert & Rothman, Douglas. (2015). Homeostasis and the glycogen shunt explains aerobic ethanol production in yeast. Proceedings of the National Academy of Sciences of the United States of America. 112. 10.1073/pnas.1510730112. https://www.pnas.org/content/112/35/10902.figures-only

Shulman RG. Glycogen turnover forms lactate during exercise. Exerc Sport Sci Rev. 2005 Oct;33(4):157-62. doi: 10.1097/00003677-200510000-00002. PMID: 16239831. https://pubmed.ncbi.nlm.nih.gov/16239831/

Shulman RG, Rothman DL. The Glycogen Shunt Maintains Glycolytic Homeostasis and the Warburg Effect in Cancer. Trends Cancer. 2017 Nov;3(11):761-767. doi: 10.1016/j.trecan.2017.09.007. Epub 2017 Nov 6. PMID: 29120752. https://pubmed.ncbi.nlm.nih.gov/29120752/

This may surprise you, but there are plenty of athletes who are fit but...unhealthy. In this episode, Dr. Stephanie and Dr. Phil Maffetone discuss obsession and overeating, what happens when you sacrifice your health for improved performance, and how to break free of the toxic "hustle" and stop glorifying injuries. They deep dive into the importance of maximizing your aerobic function, high-intensity training and its relationship to burnout, and the causes of metabolic dysfunction. You'll discover why your maximum aerobic heart rate is important and determine the volume of aerobic training that's right for you. Dr. Stephanie and Dr. Phil discuss the proper nutrition and macronutrients necessary for optimal fat burning, the effects of seed oils, emulsifiers, and energy bars, and how food marketing is influencing our choices. You'll find out how to improve your insulin sensitivity through a two-week test, and get a glimpse of the problems with carrying extra fat. Finally, you'll hear how obesity hurts you in the face of viral infections, junk food, and actionable ways to start making positive changes in your life.

Join the Hello Betty AMA here: https://hellobetty.club/ama

We’d like to thank our sponsors, 

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima

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PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement

And follow me on social:

Instagram: https://www.instagram.com/dr.stephanie.estima

Facebook: https://www.facebook.com/groups/betterwithdrstephanie 

Join the Hello Betty Community here - https://hellobetty.club/membership/

Episode Overview: 

• 0:00 Welcoming Phil & Origin Story
• 2:11 Athlete’s That Are Fit But Unhealthy
• 8:23 Obsession and Overtraining
• 11:10 Sacrificing Health For Performance
• 15:04 Breaking Free Of The “Hustle”
• 16:10 Maximum Aerobic Function
• 22:55 High Intensity and Burnout
• 25:14 The Importance Of Maximize Aerobic Function
• 26:57 Metabolic Dysfunction
• 29:14 Maximum Aerobic Heart Rate
• 34:48 Determining Volume Of Aerobic Training
• 47:07 Nutrition And Macronutrients For Fat Burning
• 52:00 Seed Oils, Emulsifiers, and Energy Bars
• 57:18 The Power Of Food Marketing
• 1:00:00 Improve Our Insulin Sensitivity & Two Week Test
• 1:08:00 Problems With Being Over Fat
• 1:17:48 Obesity and Viral Infections
• 1:24:45 Vaccines, Mandates, and Junk Food
• 1:28:00 How To Start To Make Changes
• 1:33:45 Connect With Phil

Fat But Unhealthy Paper

Phil Maffetone Website

Join the Hello Betty AMA here: https://hellobetty.club/ama

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club/membership/
 

Guest: Luke Leaman

Disgruntled with the industry and the lack of empathy and science, Luke Leaman started Muscle Nerds with his wife Zoe in 2015. In that time, they’ve gone on to create a highly successful online training and education platform with their team.

The idea for Muscle Nerds started in 2013, when a colleague of Luke’s started a spoof page on Facebook called “Muscle Nerd Leaman.” Luke kept that idea in the back of his mind until Zoe made it a reality. 

Learn more about Luke by visiting the Muscle Nerds website or following them on Instagram and Facebook, or on his Instagram.

Host: Ali Gilbert

Learn more about Ali and her services by visiting her website, or following her on Instagram, Facebook, and Twitter.

Guest: Luke Leaman

Disgruntled with the industry and the lack of empathy and science, Luke Leaman started Muscle Nerds with his wife Zoe in 2015. In that time, they’ve gone on to create a highly successful online training and education platform with their team.

The idea for Muscle Nerds started in 2013, when a colleague of Luke’s started a spoof page on Facebook called “Muscle Nerd Leaman.” Luke kept that idea in the back of his mind until Zoe made it a reality. 

Learn more about Luke by visiting the Muscle Nerds website or following them on Instagram and Facebook, or on his Instagram.

Host: Ali Gilbert

Learn more about Ali and her services by visiting her website, or following her on Instagram, Facebook, and Twitter.