1 Life 2 Lift

Beginners Guide to Supplements. What ergogenic aids build muscle and aid recovery? (Feat. Willie Yaldo)

Exercise Science Grad Student and fellow master trainer Willie Yaldo joins me to introduce the topic of supplements, both dietary supplements and ergogenic aids. For a quick summary of the supplements we discuss check out my supplement guide on my Blog: 1LIFE2LIFT.COM/SUPPLEMENTS Use the timestamps below to skip to whatever topic interests you! TIMESTAMPS FOR EACH SECTION BELOW: 00:00:25 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=25s] Intro 00:04:00 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=240s] Using online personal training as a supplement to in-person training 00:07:45 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=465s] Dietary supplements vs ergogenic aids 00:09:45 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=585s] Pre-workout as a type of ergogenic aid 00:10:51 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=651s] Safety of Supplements (risks with Banned substances) 00:11:08 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=668s] Jack3d 3D ban (1,3-DMAA ban) 00:11:50 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=710s] FDA can't regulate supplements until they cause harm 00:12:45 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=765s] Quality testing labels to look for 00:13:20 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=800s] Paying more = more accountability (but don't waste money either) 00:13:52 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=832s] Missing the forest for the trees (don't focus on supps if you haven't done the hard work) 00:14:50 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=890s] Don't take supplements so you can slack off 00:15:52 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=952s] Certain populations like athletes require specialized supplements 00:18:20 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=1100s] The Big 3 (3 "eens") - Creatine Caffeine Protein 00:19:00 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=1140s] Why take creatine 00:19:50 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=1190s]Biochemistry of creatine kinase phosphorylation reaction 00:22:45 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=1365s] Creatine safety, cost, and efficacy 00:24:05 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=1445s] Creatine helping to maintain macros 00:27:00 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=1620s] Caffeine discussion, why supps are better than coffee brews 00:28:58 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=1738s] Nootropics 00:33:26 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=2006s] Which Supps to cycle 00:36:20 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=2180s] Protein Powder discussion 00:37:50 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=2270s] BCAAs and leucine derivatives 00:39:50 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=2390s] HMB discussion 00:46:30 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=2790s] Why being skeptical of supplements is best 00:47:50 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=2870s] Steroids and EPO have risks 00:49:50 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=2990s] Placebo effects 00:53:15 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=3195s] What Supplements we take 00:53:32 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=3212s] Citrulline malate discussion 00:54:30 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=3270s] Micromineral and electrolytes 00:55:50 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=3350s] Multivitamins as an insurance policy 00:57:15 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=3435s] take supplements that match your lifestyle 00:59:18 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=3558s] Beetroot juice 00:59:40 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=3580s] Ashwagandha discussion 01:02:14 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=3734s] What protein powder I use 01:02:58 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=3778s] Omega 3 fish oil 01:05:04 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=3904s] What  kinds of supplements to avoid (scams or risky) 01:10:00 [https://www.youtube.com/watch?v=JDrs7JxPtIQ&t=4200s] Wrap up. Watch my Live Streams to ask questions! ============================================================================= LINKS TO PRODUCTS DISCUSSED IN VIDEO: (Support the Channel by Buying with these links): Creatine Monohydrate: https://amzn.to/37LDaow [https://www.youtube.com/redirect?q=https%3A%2F%2Famzn.to%2F37LDaow&redir_token=zvAN3g13OQwa4GDGHSxPvxd2DV98MTU5Mzc0NDg1MEAxNTkzNjU4NDUw&v=JDrs7JxPtIQ&event=video_description] Optimum Nutrition Pre-Workout: https://amzn.to/3dfAkcj [https://www.youtube.com/redirect?q=https%3A%2F%2Famzn.to%2F3dfAkcj&redir_token=zvAN3g13OQwa4GDGHSxPvxd2DV98MTU5Mzc0NDg1MEAxNTkzNjU4NDUw&v=JDrs7JxPtIQ&event=video_description] ^Contains creatine, caffeine, beta-alanine, Citrulline Malate, and tyrosine. Sports Research Fish Oil Capsules: https://amzn.to/30YI93v [https://www.youtube.com/redirect?q=https%3A%2F%2Famzn.to%2F30YI93v&redir_token=zvAN3g13OQwa4GDGHSxPvxd2DV98MTU5Mzc0NDg1MEAxNTkzNjU4NDUw&v=JDrs7JxPtIQ&event=video_description] Vitamin Code Men: https://amzn.to/2AKLwRc [https://www.youtube.com/redirect?q=https%3A%2F%2Famzn.to%2F2AKLwRc&redir_token=zvAN3g13OQwa4GDGHSxPvxd2DV98MTU5Mzc0NDg1MEAxNTkzNjU4NDUw&v=JDrs7JxPtIQ&event=video_description] Vitamin Code Women: https://amzn.to/3fE5WtO [https://www.youtube.com/redirect?q=https%3A%2F%2Famzn.to%2F3fE5WtO&redir_token=zvAN3g13OQwa4GDGHSxPvxd2DV98MTU5Mzc0NDg1MEAxNTkzNjU4NDUw&v=JDrs7JxPtIQ&event=video_description] Sports Research Vitamin D 5000 IUs: https://amzn.to/2YhJkJI [https://www.youtube.com/redirect?q=https%3A%2F%2Famzn.to%2F2YhJkJI&redir_token=zvAN3g13OQwa4GDGHSxPvxd2DV98MTU5Mzc0NDg1MEAxNTkzNjU4NDUw&v=JDrs7JxPtIQ&event=video_description] SR Vitamin D + K2 combo pill: https://amzn.to/2AV1fNx [https://www.youtube.com/redirect?q=https%3A%2F%2Famzn.to%2F2AV1fNx&redir_token=zvAN3g13OQwa4GDGHSxPvxd2DV98MTU5Mzc0NDg1MEAxNTkzNjU4NDUw&v=JDrs7JxPtIQ&event=video_description] ^Take this to boost your immune system and stay 'Rona free. Tropical Oasis Trace Minerals liquid solution: https://amzn.to/31aZrLd [https://www.youtube.com/redirect?q=https%3A%2F%2Famzn.to%2F31aZrLd&redir_token=zvAN3g13OQwa4GDGHSxPvxd2DV98MTU5Mzc0NDg1MEAxNTkzNjU4NDUw&v=JDrs7JxPtIQ&event=video_description] NatureMade Magnesium: https://amzn.to/3hR4RAX [https://www.youtube.com/redirect?q=https%3A%2F%2Famzn.to%2F3hR4RAX&redir_token=zvAN3g13OQwa4GDGHSxPvxd2DV98MTU5Mzc0NDg1MEAxNTkzNjU4NDUw&v=JDrs7JxPtIQ&event=video_description] NatureMade Turmeric Curcumin: https://amzn.to/30XAcLZ [https://www.youtube.com/redirect?q=https%3A%2F%2Famzn.to%2F30XAcLZ&redir_token=zvAN3g13OQwa4GDGHSxPvxd2DV98MTU5Mzc0NDg1MEAxNTkzNjU4NDUw&v=JDrs7JxPtIQ&event=video_description] PrimaForce Citrulline Malate (What Willie takes): https://amzn.to/3fMpKeJ [https://www.youtube.com/redirect?q=https%3A%2F%2Famzn.to%2F3fMpKeJ&redir_token=zvAN3g13OQwa4GDGHSxPvxd2DV98MTU5Mzc0NDg1MEAxNTkzNjU4NDUw&v=JDrs7JxPtIQ&event=video_description] HumanN Beet Powder Nitric Oxide packets: https://amzn.to/3de6Rj7 [https://www.youtube.com/redirect?q=https%3A%2F%2Famzn.to%2F3de6Rj7&redir_token=zvAN3g13OQwa4GDGHSxPvxd2DV98MTU5Mzc0NDg1MEAxNTkzNjU4NDUw&v=JDrs7JxPtIQ&event=video_description] Optimum Nutrition HMB Capsules: https://amzn.to/2CiKLis [https://www.youtube.com/redirect?q=https%3A%2F%2Famzn.to%2F2CiKLis&redir_token=zvAN3g13OQwa4GDGHSxPvxd2DV98MTU5Mzc0NDg1MEAxNTkzNjU4NDUw&v=JDrs7JxPtIQ&event=video_description] Jarrow Formula Ashwaganda Capsules: https://amzn.to/2V21Q6T [https://www.youtube.com/redirect?q=https%3A%2F%2Famzn.to%2F2V21Q6T&redir_token=zvAN3g13OQwa4GDGHSxPvxd2DV98MTU5Mzc0NDg1MEAxNTkzNjU4NDUw&v=JDrs7JxPtIQ&event=video_description] ★ Support this podcast on Patreon ★ [www.patreon.com/1L2L]

Exercising and Living in Space (feat. Scott Saionz)

Our #1 Fan supporter on Patreon Scott Saionz makes his debut on the podcast to discuss exercising in space. Feel free to skip ahead to each topic using the following timestamps: 7:00 Intro to Microgravity, Weightless, and the Vomit Comet 9:55 NASA Twin Case Study 12:16 Physiological challenges in microgravity 14:40 Physical Therapy in Space for Lower Back Pain 22:20 Problem-solving issues on a Mission To Mars 24:00 Orthostatic intolerance, vascular and vision issues 28:00 Weight loss in space and diet issues 30:30 Coming back to earth after exercising in space 33:20 Epigenetic adaptations to gravity 37:20 Muscle morphology and muscle fiber types 39:50 Commerical flights on rockets in the future 41:20 Sleep disruptions and circadian rhythm issues 44:30 Cosmic radiation and Earth's magnetosphere 47:15 Why Elon Musk is wrong about nuking Mars 49:00 Problems with artificial gravity 52:24 Microflaura, Microbiomes and Immune Health 56:25 Bed rest studies and why they mess you up 59:44 How Astronauts exercise on the space station 1:01:20 Why Dumbbells Don't Work in Space 1:03:00 Pneumatic Resistance Machines 1:09:30 Field trip to the Glenn Research Center 1:12:00 How Astronauts Lift Heavy in Space (ARED) 1:13:28 Postural Muscles slow-twitch fibers taking a hit 1:16:40 Treadmills (T2) in space 1:20:00 Ellipticals in space and alternative cardio 1:25:00 Testing out space equipment here on Earth 1:28:00 Bioengineering genes for micro/hypergravity 1:29:00 Statis fields and Star Trek Tech 1:30:00  Companies (OYO etc) using "space-age tech" marketing OYO Portable Gym affiliate link: https://amzn.to/2MF9boj 1:39:22 Sweating in Space, What Happens? Space Balls 1:43:00 Sci-Fi movie technology becoming real tech 1:45 Scott's new 1L2L Hats, Face Mask etc he got from the 1L2L store Which you can get at 1LIFE2LIFT.COM/SHOP FYI P.S. As Scott Saionz pointed out, Scott Kraus from SCOTTCAst is actually not "anti-space". Scott has his own podcast that's highly entertaining (especially when I'm a guest on it!) covering everything from current events to odd news stories, philosophical quandaries, and musings about life, the universe, and everything esoteric. Check it out at THESCOTTCAST.COM >>For as little as $2/mo you can become a Patreon, check it out at Patreon.com/1L2L Like our Page Facebook (fb.me/1LIFE2LIFT) and/or join our  Facebook community  (www.facebook.com/groups/1L2Lfans/) for all discussion related to his Youtube channel and podcasting topic. ★ Support this podcast on Patreon ★ [www.patreon.com/1L2L]

Fitbits, Wearable Tech, and How to Select Intensity Using Heart Rate Reserve Method

In this episode Scott makes his triumphant return to showcase his new Fitbit Inspire HR, and David guides him through how to use heart rate and other metrics commonly found on Fitbits to make sure you're getting the most of your cardio sessions. We also discuss calories, VO2 max, how to find your pulse, and then upcoming YouTube show. Patreon members be sure to watch this episode in video format to get more out of the experience with graphical cues and other info displayed alongside the video. Also it helps to have a visual on certain things, like when I teach listeners how to find their pulse, etc. >>For as little as $2/mo you can become a Patreon, check it out at Patreon.com/1L2L LINKS: Follow Scott Kraus on his podcast, S.C.O.T.T.cast at THESCOTTCAST.COM [http://thescottcast.com/] or on Twitter @thescottcast. Follow David on Instagram @Got1Life2Life and on Twitter @1Life2Lift. Like our Page Facebook (fb.me/1LIFE2LIFT) and/or join our new Facebook community  (www.facebook.com/groups/1L2Lfans/ [http://www.facebook.com/groups/1L2Lfans/]) for all discussion related to his Youtube channel and podcasting topics. Support us on Patreon at Patreon.com/1L2L [http://patreon.com/1L2L], and you will have my eternal gratitude! Be sure to leave us a 5 star review on iTunes (with a comment like "This show is awesome" etc so we get more exposure on Apple Podcasts (aka iTunes). ★ Support this podcast on Patreon ★ [www.patreon.com/1L2L]

The Bane of Every Endurance Athlete: Asthma and EIA/EIB (feat. Bane from Batman)

David does a deep dive into all research related to managing asthma. He is joined by Bane from Batman in order to show that anything is possible, even if you have to wear a mask every now and then. Tune in to learn about how your lungs work, how to breathe better during exercise, how to know if you have asthma, why it's underdiagnosed, and if you do have it, what can you do to control it. PSA: If you want to keep receiving content like this, please support David on Patreon for as little as $2/mo at Patreon.com/1L2L Follow David on Instagram @Got1Life2Lift and on Twitter @1Life2Lift. Like our Page Facebook (www.facebook.com/1LIFE2LIFT [http://www.facebook.com/1LIFE2LIFT]) and/or join our new Facebook community at facebook.com/1L2L for all discussion related to his Youtube channel and podcasting topics. Support us on Patreon at Patreon.com/1L2L [http://patreon.com/1L2L], and you will have my eternal gratitude! Check the blog at 1Life2Lift.com/Blog ★ Support this podcast on Patreon ★ [www.patreon.com/1L2L]

All You Want to Know about HIIT & Int. Fasting (Pt 2: Time Restricted Feeding)

David goes solo in this episode to give you an in-depth explanation of the latest research and practical takeaways for Intermittent Fasting (IF), and specifically 16:8 Time-Restricted Feeding (TRF). Is Breakfast really the most important meal of the day? Why do bodybuilders eat so many meals throughout the day? Do you burn more calories due to the thermic effect of food when you spread out your meals throughout the day? What criteria should you use to determine if any diet is good for you? And do I recommend IF for my clients? For answers to these questions, along with the who/what/why/when/how to do IF/TRF, tune in to this episode. Then check out the next episode to hear the final verdict on both HIIT AND intermittent fasting. If you want to keep receiving content like this, please support David on Patreon for as little as $2/mo at Patreon.com/1L2L Follow David on Instagram @Got1Life2Lift and on Twitter @1Life2Lift. Like our Page Facebook (www.facebook.com/1LIFE2LIFT [http://www.facebook.com/1LIFE2LIFT]) and/or join our new Facebook community at facebook.com/1L2L for all discussion related to his Youtube channel and podcasting topics. Support us on Patreon at Patreon.com/1L2L [http://patreon.com/1L2L], and you will have my eternal gratitude! ★ Support this podcast on Patreon ★ [www.patreon.com/1L2L]