Specialized Visual Based Educational Materials • Nutritional and Wellness Seminars • Health and Human Performance Consulting
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Syllabus 2018: Exercise Physiology & Functional Nutrition
Men and women store carbohydrates – renamed glycogen – primarily in muscles.
On a so-called normal carb diet (CHO diet) a woman stores almost 300g total glycogen in her body and a man stores 400g total.
The liver is like a spare gasoline tank for the body to store carbs; it stores approximately 50g glycogen in both men and women.
The main reason for storing glycogen in muscles is for when you exercise hard – your muscles cells have stored fuel on-site – so there is no delay to deliver fuel and sustain high intensity exercise.
HOW IS GLYCOGEN MADE IN THE BODY?
Can you sprint without breathing? Yes you can, but why? This question is aimed to provoke you to visualize exercise and nutrition as an active event - but more specifically, to see how a cell itself uses glucose anaerobically at any moment - at rest and during any...
1. Non-Traditional Lacate Testing:
Rather than perform a lactate test the traditional way – biking or running – we’ll test lactate through a variety of strength and resistance exercises, including classic Olympic weightlifting.
This provides a broader and more complete understanding of how different types of exercise use calories and fuel substrate. Get ready to have some fun testing this out!
When it comes to endurance training or ‘cardio’ training do you know the right intensity for increasing your client’s ability to run, bike, or row at the fastest speed that will not lead to exhaustion, overtraining, or injury?
The transition from ‘just the right dosage’ to ‘too much’ occurs very quickly over a very small increase of speed or intensity – and coincides with the need to eat either a lower or substantially greater carb intake.
This infographic serves as a perfect specimen to critique conventional dietary structure and the training nutritionists receive, and additionally serves for exploring peoples’ perception and inconsistencies – or I should say peoples’ consistency of rating certain foods more healthy (or less so) differently from one another.
To make this critique interesting, we’ll use the numbers from a Kind Bar’s Nutrition Facts to obtain the DRI for carbs, fat, and protein. This can be done using ANY product label.
Burn surgeons at Harvard once posted the nutritional regimen for promoting anabolic growth of muscles, which is critical for burn victims who must fend off infections and sometimes must regenerate lost muscle from burns before healing of wounds can occur!
This information is no longer available anywhere. The website no longer exists, not even in the internet archives. I only have it because I printed copies of it in 1996 and now have it as a PDF for students read.
Maximum Strength vs Max Contraction Speed
Classic power lifts do not maximize explosive ability because moving very heavy weight reduces contraction speed. Oppositely to power lifters, Usain Bolt maximizes his contraction speeds and velocity running, which requires about 30% of the force produced from the hamstrings in a 1-rep max squat or dead lift.
I am presenting the stage by stage progression of one thing: food itself – transforming within your mouth until it exits as poop. The advantage of doing this is explained in the capsule below titled, Why Focus Only on Food… Chronologically?
For those who are curious about what such a thing would look like, here’s a finished schematic related to the one created in this presentation.
Brain cells are like muscle cells; both share many of the same dependencies required for healthy function. You must rest them and provide specific nutrients to aid their recovery and promote function. Growth of the synaptic web is utterly different from concrete physical things which maintain cells’ metabolism and alters their structural and functional energetic state.
Sensory flow and experience create growth between neurons, i.e. integrates the neural network and increases associative understanding and parallel processing.
“How does a fetus breathe?” This is a trick question; I realize an embryo is not ‘lung breathing’. This is a challenge to think about how an embryo in the womb uses oxygen no differently as we all do once born into this world.
“Oxygen powered metabolism” pushed to the max begins to top off in the world’s fastest athletes at a speeds running near 13 mph in a marathon – and then maxes out around 15 mph in the 5k and 3k races. Oxygen based power in muscle cells cannot boost speeds past 15 mph. This tells us aerobic metabolism is a ‘weaker’ form of metabolism relative to anaerobic glycolysis.
Birds, mice, and other tiny mammals use much more O2 than humans do (adjusted for body weight).
This greater metabolic rate converts a greater proportion of “Total Energy Out” into “Wasted Heat” and is especially critical for surviving cold temperatures.
In order to sustain a very high rate of metabolic combustion and heat production compared to humans, birds must eat up to 17x or more the quantity of energy than a human, relatively. Despite eating so many calories, tiny animals do not gain mass because they dissipate heat extremely quickly.
This explains why a bird ‘going to bed’ on an empty stomach dies over a cold bitter night… lack of calories reduce heat production.
Conversely, the bodies of huge animals like elephants conserve heat because their size prevents rapid radiation of energy. Hence, the elephants huge ears serve as radiators to dissipate the heat.
When the left ventricle contracts it spins the blood into a whirlpool, creating a vacuum or low pressure vortex just before the aortic valve opens to let blood flow out to your body (imagine spinning wine in a wine glass). Read: Refutation of the Pressure-Propulsion Theory
The heart does not push blood into the aorta per se’. Again, spinning a fluid creates negative pressure, then by vacuum blood is sucked (ejected) into the aorta at a speed up to 1 m/s indicated by the red swirling lines – for the Healthy Volunteer only – in the 4D MRI video below.
To understand a concussion, we first compare it to a contusion in order to visualize microscopic and macroscopic damage done to the brain. We view brain cells, concussions, and contusions essentially the same way we viewed muscle cells within the metabolic model: A 3-D arrangement of cells/tissue – infused by capillaries where metabolism occurs: Fuel + O2 –> CO2 + H2O + Heat.
We conceive normal physiology as neurons working collectively and ‘lighting up’ dependent on your specific activity – within a crystalline-like electrical network, analogous to the Star Trek “energy forms in the sand”.
Calcium, excessive exercise/stress, and PUFA’s (polyunsaturated fatty acids) ruin metabolism and energy production by ‘over activating’ cells. Sodium enhances metabolism.
We’ll begin by looking at why ‘high’ salt intake (sodium) caused Russian cosmonauts to lose weight and NOT retain water despite the fact their caloric intake remained equivalent to a previous experiment eating a lower sodium diet.
Metabolism of Mice and Men, Birds and Elephants