Hey everyone so the secret is out; I am a huge nerd.  I love listening to podcasts and I love learning new information that allows me to change someones life. Their is not a better feeling in the world then learning something new and being able to share that with someone. 

Hopefully, the person takes that information and puts it to good use, but most of the time people listen, however they never actually take any steps in the right direction.

If you are one of those people then you are in luck cause below are my podcast notes from the last 6 months. It is not organized and may not be in complete sentences. This is the easiest way for me to understand material so sorry for it not being perfectly organized 

  1. Shoulder has greatest mobility potential in the body
  2. Must perform ring movements without an internally rotated position
  3. most serotonin is made in the gut aka eat healthy for a healthy gut
  4. One night of sleep deprivation had a 14% reduction of glucose to the prefontal cortex 
  5. Sleep deprived group made 20% more errors took 14 % longer
  6. Melatonin fights cancer
  7. 4 days of Sleep deprivation reduces bench by 20 lbs
  8. Cold shower helps sleep better before bed 
  9. Leptin is released if circadian rythm is normal ( insulin drops leptin )
  10. Melatonin begins around 10pm and peaks at midnight allowing leptin to enter the hypothalamus 
  11. Cortisol is released around 6am
  12. Melatonin slows down the brain and allows neurons to recover 
  13. Peak recovery occurs 530 to 630 best time for post workout meal
  14. Melatonin releases Prolactin which increases hgh and reduce inflammation ( sex increases it 4x as much)
  15. Metabolism slows down 2% every 10 years after 20 yrs old
  16. Metabolism slows down by 30 percent during calorie deprivation 
  17. Trainingpeaks for zone training 
  18. Zone 1 - blood circulation, slight hgh , improves healing,  doesn't do much to muscle damage 
  19. Zone 2 is slow aerobic training 
  20. Zone 3 is a mix of aerobic and glycolic energy systems ( more carbs less fat) can achieve runners high
  21. Zone 4 ( lactate threshold aka anaerobic threshold ) 2:1 work to rest ratio
  22. Zone 5 creatine phosphate system 
  23. 80% steady state zone 2 and 3 / 20 %hiit for endurance training 
  24. Overspeed training 1x a week 
  25. Bright lights robs your penile gland ( melatonin production )
  26. 64 to 66 degrees to increase testosterone in sleep 
  27. Sitting raises blood glucose levels
  28. Having a boner is a good indicator of testosterone 
  29. Compression gear is a must for flying or sitting long periods 
  30. Clenching teeth raises cortisol level
  31. Slow twictch training  4 to 9 sets 30 to 60 secs. 5 to 10 min  active rest
  32. Piperine with black pepper tumeric 
  33. Move scapula on the ribcage
  34. Tumeric increased neurons in mice made them smarter(learning and memory ) 
  35. Increase tryptophan*precursor to serotonin ** to increase serotonin , tryptophan ->5 htp-> vitamin d3->sleep -> serotonin 
  36. Exercise decreases inflammation in brain, hence why serotonin gets boosted
  37. Epa decrease brain inflammation
  38. Can only see 1% of light spectrum  
  39. Insulin blunts fat oxidation 
  40. Cancer cell produces lactic acid
  41. Uplregulation of lypaze and carnosine which is responsible for driving fatty acids into muscle tissue
  42. Adepiosine is by product of atp
  43. Magnesium is required for this to take place .Vitamin d3 responsible for this pathway-> 5htp boosts-> serotonin (through the penile gland) which becomes melatonin which shuts down adrenal function aka lower cortisol
  44. Cortisol ruins the conversion from t4 to t3
  45. Zinc citrate 
  46. People who are overweight convert test to estrogen faster then healthy ppl
  47. Exercise helps tryptophan cross the blood brain barrier boosting serotonin 
  48. Magnesium helps with dna repair
  49. Lauric acid from coconut oil helps with appetite suppressing  ,helps the gut
  50. Exercise helps grow new brain cells as does the sauna 
  51. Vitamin d turns serotonin on in the brain, turns off in the stomach 
  52. Physical activity shrinks the brain. 
  53. Stress erodes the billions of  nerve  cells in the brain
  54. Ppl will eat 300 more cals on sleep restriction
  55. Difference between  nutritionall ketosis and keto acidosis 
  56. TFL , VMO , glute medius is essential for movement . Lateral movement  is essential
  57. 15 % testosterone decrease with sleeping less then 6 hrs for  2 weeks
  58. Saturated fat boosts hdl which boosts testosterone and sperm quality 
  59. Your immune system relies on movement 
  60. Lose 6 months of sleep in first 2 yrs of parenting
  61. Vitamin d can increase 125 vitamin d if the receptor is not responsive 
  62. Body converts k1 to k2 leafy greens for k2 and magnesium 
  63. Protein makes igf1 through mtor pathway 
  64. Distilled water cuts weight
  65. Tv in a bedroom results in 50% less sex in couples
  66. Clenching your jaw induces a stress response 
  67. Gabba (gamma aminobutyic acid) is a neurotransmitter for relaxation and induces sleep
  68. Saturate fats raise HDL
  69. Engage the pfc to focus someone with adhd
  70. Hippocampus =memory
  71. Low bdnf can cause depression 
  72. Steady state cardio improves mitochondria which improves sleep 
  73. Plant based  foods drive up leptin
  74. Carbs boost insulin which pulls out amino acids leaving tryptophan alone allowing your body to convert it into melatonin
  75. Ketosis allows your brain to use fat for fuel boosting bdnf
  76. Hippocampus shrinks due to blood sugar spike
  77. Trampoline or sprinting improves white blood cell count by 3x
  78. Pine pollen increases testosterone
  79. Just sleeping one hr less each night can result in 14 lbs gained in 1 yr
  80. Sleep deprivation lowers insulin sensitivity,  leptin, testosterone by 30 %
  81. .5 to 1% lb loss per week based off weight
  82.  3 things that measure how long you live... Lean muscle versus body fat, vo2 max, leg strength 
  83. More muscle helps regulate blood glucose levels
  84. Ketosis is using fatty acids to make atp through the kreb cycle, however fats do take longer to make atp
  85. Chugging water is a burden to the kidneys,drink slowly
  86. Farmers walks and broad jumps are great for assessing. Use a trap bar

Info regarding the brain 

  1. BDNF is the miracle grow for the brain
  2. Exercise optimizes your mind set to improve alertness attention and motivation. Second it prepares and encourages nerve cells to bind to one another  which is the celluar basis for logging in new information and third it spurs the development of new nerve cells from stem cells in the hippocampus 
  3. Epinephrine fuels the brain and muscles for activity by converting glycogen and fatty acids into glucose
  4. Cortisol takes over for epinephrine and converts protein into glycogen and stores fat  
  5. Cortisol releases igf1 during stress for fuel 
  6. Brain uses 20%  of the available fuel meaning fuel is limited not all neurons can fire at once. A neurons fires at the expense of another.  Hence why we can't always stay in fight or flight
  7. Brains panic button : amygdala sets off a chain reaction when a threat is sensed
  8.  Within 10milisecs the amygdala fires off messages that signal to the adrenal gland  to release different hormones 
  9. First norepinephrine triggers the sympathetic nervous system to dump the hormonr adrenaline aka epinephrine into the blood stream this increases hrt rate blood pressure and breathing 
  10. Norepinephrine and corticotropin releasing factor ( crf) signal the pituitary gland to release cortisol ..known as the hpa axis 
  11. Meanwhile  the amygdala tells tbe hippocampus to record memories of this response and another dispatch signals the prefontal cortex to decide if it is a threat or not 
  12. The stress response acts now and asks questions later. 
  13. Adrenaline dilates the bronchial tubes and delivers more oxygen to muscles it then binds to muscle spindles to make sure the muscles are ready to contract
  14. Blood vessels constrict to limit bleeding 
  15. Wisdom : cortisol is good or bad. A little bit helps with memories but too much can suppress and erode the  connection 
  16. Chronic stress can inhibit learning and block you from remembering existing memories 
  17. Our average energy expenditure per unit of body mass is 38% less
  18. Exercise raises the neurons threshold reaction to stress 
  19. Exercise triggers the production of more receptors for Insulin resulting better use of blood glucose 
  20. Overload of stress lowers igf1
  21. Exercise helps tryptophan cross the blood brain barrier boosting serotonin .bdnf also boosts serotonin
  22. Fear is the memory of danger 
  23. A smaller prefontal cortex will result in more anxiety due to its inability to differentiate between fear and safe
  24. Bdnf might be the essential ingredient in fighting anxiety because it helps wire in positive memories that create a detour around the fear
  25. Having normal levels of gammaaminobutyric acid  (gaba) helps stop anxiety  * exercise boosts this* it interrupts the obsessive feedback loop within the brain
  26. Can gey rid of fear memories by using cognitive behavioral therapy, this strengthens the prefontal cortex

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