The Energy Fitness Podcast

Ep. 134 | Organ Meats and Nost to Tail Nutrition - How to do it, why you should consider it, and what the benefits are. Nose to tail nutrition isn't just good for human health it's our ancestral way of living. This way of eating can promote hormone and energy balance, optimal testosterone levels, healthier skin, and cardiovascular health. Check out the episode to hear recipes and "foraging" techniques from Trenton and Holistic Nutritionist Kaitlyn Sweet. https://energyfitnessstudio.studio.xplor.co/store/packages/20 July 26th - sign up for the ENERGY FITNESS GAMES NOW!

Ep. 133 | Detoxing Microplastics: Sweat, Movement & the Power of Blood Flow Detoxing Microplastics, sweat em out, lymphatic system usage and support, blood flow and how to purify the human body. The Energy Fitness Games (fitness competition) https://energyfitnessstudio.studio.xplor.co July 26th- Washington Pa Sources 🔗 1. Plastics in Human Stool & Bloodstream * Schwabl, P. et al. (2019). Assessment of microplastic concentrations in human stool: a prospective study. Environment International, 125: 403-407. https://doi.org/10.1016/j.envint.2019.01.024 (https://doi.org/10.1016/j.envint.2019.01.024) * Leslie, H.A. et al. (2022). Discovery and quantification of plastic particle pollution in human blood. Environment International, 163: 107199. https://doi.org/10.1016/j.envint.2022.107199 (https://doi.org/10.1016/j.envint.2022.107199) 💧 2. Sweating and Elimination of BPA & Phthalates * Genuis, S.J. et al. (2012). Human excretion of phthalate compounds: blood, urine, and sweat (BUS) study. ScientificWorldJournal, 2012: 615068. https://doi.org/10.1100/2012/615068 (https://doi.org/10.1100/2012/615068) * Genuis, S.J. et al. (2011). Blood, urine, and sweat (BUS) study: monitoring and elimination of bioaccumulated toxic elements. Archives of Environmental Contamination and Toxicology, 61(2): 344–357. https://doi.org/10.1007/s00244-010-9611-5 (https://doi.org/10.1007/s00244-010-9611-5) 🔥 3. Exercise & Detoxification * Woods, J.A. et al. (2009). Exercise and cellular innate immune function. American Journal of Lifestyle Medicine, 3(1 Suppl): 28S–36S. https://doi.org/10.1177/1559827608327480 (https://doi.org/10.1177/1559827608327480) * Schnoor, J.L. (2007). Can exercise detoxify environmental pollutants? Environmental Science & Technology, 41(21): 7499–7500. https://doi.org/10.1021/es0724002 (https://doi.org/10.1021/es0724002) ❄️ 4. Cold Exposure, Brown Fat & Toxin Metabolism * van Marken Lichtenbelt, W.D. et al. (2009). Cold-activated brown adipose tissue in healthy men. New England Journal of Medicine, 360(15): 1500–1508. https://doi.org/10.1056/NEJMoa0808718 (https://doi.org/10.1056/NEJMoa0808718) * Cypess, A.M. et al. (2009). Identification and importance of brown adipose tissue in adult humans. New England Journal of Medicine, 360(15): 1509–1517. https://doi.org/10.1056/NEJMoa0810780 (https://doi.org/10.1056/NEJMoa0810780) 🌀 5. Contrast Therapy: Heat + Cold Benefits * Tipton, M.J. et al. (2017). Cold water immersion: kill or cure? Experimental Physiology, 102(11): 1335–1355. https://doi.org/10.1113/EP086283 (https://doi.org/10.1113/EP086283) * Costello, J.T. et al. (2014). Effects of whole-body cryotherapy vs. far-infrared vs. passive modalities on recovery from exercise-induced muscle damage in athletes. PLOS One, 9(12): e113902. https://doi.org/10.1371/journal.pone.0113902 (https://doi.org/10.1371/journal.pone.0113902) 🔁 6. Lymphatic Flow, Movement & Detox * Olszewski, W.L. (2003). The lymphatic system in body homeostasis: physiological conditions. Lymphatic Research and Biology , 1(1): 11–21. https://doi.org/10.1089/15396850360495645 (https://doi.org/10.1089/15396850360495645)

Ep. 132 | Plastics Are Crashing Your Hormones: Microplastics Nanoplastics, Fertility & Testosterone THE ENERGY FITNESS GAMES (Fitness Competition) https://energyfitnessstudio.studio.xplor.co [https://energyfitnessstudio.studio.xplor.co/] CLICK “BOOK A CLASS” go to July 26, 2025 - REGISTER NOW! In this eye-opening episode, Trenton Sweet dives deep into the invisible world of microplastics and nanoplastics—and how they’re disrupting human biology at a cellular level. From fertility challenges to testosterone decline, you’ll learn how these plastic particles and their endocrine-disrupting chemicals (EDCs) are silently impacting hormones, reproductive health, and long-term vitality. Trenton unpacks: * How nanoplastics cross into your bloodstream and organs * The everyday ways you’re ingesting microplastics through water, food, and air * How EDCs like phthalates and BPA mimic estrogen and suppress testosterone * The shocking link between plastics and global fertility decline * Simple, actionable strategies to reduce exposure and protect your health Whether you’re trying to optimize your hormones, start a family, or simply stay ahead of environmental threats, this episode will equip you with the knowledge to take control of your biology in a plastic-saturated world. Mentioned in this episode: * Upcoming book on microplastics by Trenton Sweet * Research highlights from peer-reviewed studies and global health organizations Subscribe, share, and leave a review if this episode helps you reclaim your energy and resilience! Sources * Leslie, H.A. et al. (2022). Discovery and quantification of plastic particle pollution in human blood. Environment International. * Ragusa, A. et al. (2021). Plasticenta: First evidence of microplastics in human placenta. Environment International. * Mason, S.A., Welch, V., & Neratko, J. (2018). Synthetic polymer contamination in bottled water. Frontiers in Chemistry. * Wright, S.L. & Kelly, F.J. (2017). Plastic and human health: A micro issue? Environmental Science & Technology. * Gore, A.C. et al. (2015). EDC-2: The Endocrine Society’s Second Scientific Statement on Endocrine-Disrupting Chemicals. Endocrine Reviews. * Meeker, J.D., Sathyanarayana, S., & Swan, S.H. (2009). Phthalates and other additives in plastics: Human exposure and associated health outcomes. Philosophical Transactions of the Royal Society B: Biological Sciences. * Levine, H. et al. (2017). Temporal trends in sperm count: A systematic review and meta-regression analysis. Human Reproduction Update. * Swan, S.H. et al. (2005–2021). Multiple studies on phthalates, anogenital distance, and male reproductive health. * WHO & UNEP (2013). State of the Science of Endocrine Disrupting Chemicals – 2012. World Health Organization / United Nations Environment Programme. * Rudel, R.A. et al. (2011). Phthalate exposure and health effects in infants and children. Environmental Health Perspectives. * Nam, S.H., Seo, Y.M., & Kim, M.G. (2010). Bisphenol A migration from polycarbonate baby bottle with repeated use. Food Additives & Contaminants.

How the Body Responds to Different Training Styles: From HIIT to Yoga 🧬 Human Energy Systems and Metabolism 1. McArdle, W.D., Katch, F.I., & Katch, V.L. Exercise Physiology: Nutrition, Energy, and Human Performance (8th Ed.) – Widely considered a gold standard textbook on how the body uses energy systems (ATP-PC, glycolysis, oxidative). ISBN: 978-1451191554 2. Spriet, L.L., & Watt, M.J. Regulatory mechanisms in the interaction between carbohydrate and lipid oxidation during exercise. Acta Physiologica Scandinavica, 2003. https://doi.org/10.1046/j.1365-201X.2003.01185.x (https://doi.org/10.1046/j.1365-201X.2003.01185.x) 🏋️ Resistance Training & Hormonal Response 3. Kraemer, W.J., & Ratamess, N.A. Hormonal responses and adaptations to resistance exercise and training. Sports Medicine, 2005. https://doi.org/10.2165/00007256-200535040-00004 (https://doi.org/10.2165/00007256-200535040-00004) 4. West, D.W., & Phillips, S.M. Anabolic processes in human skeletal muscle: Restoring the identities of growth hormone and testosterone. Phys Sportsmed, 2010. https://doi.org/10.3810/psm.2010.06.1781 (https://doi.org/10.3810/psm.2010.06.1781) 🔥 HIIT and Metabolic Effects 5. Gillen, J.B., & Gibala, M.J. Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness? Appl Physiol Nutr Metab. 2014. https://doi.org/10.1139/apnm-2014-0185 (https://doi.org/10.1139/apnm-2014-0185) 6. Burgomaster, K.A., et al. Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans. J Appl Physiol. 2005. https://doi.org/10.1152/japplphysiol.01095.2004 (https://doi.org/10.1152/japplphysiol.01095.2004) 🏃 Endurance Training & Hormones 7. Hackney, A.C. Endurance training and testosterone levels. Sports Medicine, 2020. https://doi.org/10.1007/s40279-020-01318-3 (https://doi.org/10.1007/s40279-020-01318-3) 8. Lucía, A., et al. Endurance training and physiological adaptations in elite athletes. J Physiol. 2006. https://doi.org/10.1113/jphysiol.2006.112631 (https://doi.org/10.1113/jphysiol.2006.112631) 🎒 Zone 2 / Rucking / Fat Oxidation 9. San-Millán, I., & Brooks, G.A. Assessment of metabolic flexibility by measuring lactate and fat oxidation during exercise. Curr Opin Clin Nutr Metab Care. 2018. https://doi.org/10.1097/MCO.0000000000000471 (https://doi.org/10.1097/MCO.0000000000000471) 10. Brooks, G.A. Intra- and extra-cellular lactate shuttles. Med Sci Sports Exerc. 2000. https://doi.org/10.1097/00005768-200006000-00011 (https://doi.org/10.1097/00005768-200006000-00011) 🧘 Yoga, Stress, and Nervous System Regulation 11. Streeter, C.C., et al. Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-tra umatic stress disorder. Med Hypotheses. 2012. https://doi.org/10.1016/j.mehy.2012.01.021 (https://doi.org/10.1016/j.mehy.2012.01.021) 12. Pascoe, M.C., Thompson, D.R., & Ski, C.F. Yoga, mindfulness-based stress reduction and stress-related physiological measures: A meta-analysis. Psychoneuroendocrinology. 2017. https://doi.org/10.1016/j.psyneuen.2017.01.008 (https://doi.org/10.1016/j.psyneuen.2017.01.008)

Ep. 130 | Muscle Soreness — Badge of Honor or Red Flag? 🚩🎖️ 🤔 Understanding Muscle Soreness (DOMS) • Cheung K, Hume P, Maxwell L. Delayed onset muscle soreness: treatment strategies and performance factors. Sports Med. 2003;33(2):145-164. https://pubmed.ncbi.nlm.nih.gov/12617692/ (https://pubmed.ncbi.nlm.nih.gov/12617692/) • Connolly DA, Sayers SP, McHugh MP. Treatment and prevention of delayed onset muscle soreness. J Strength Cond Res. 2003 Feb;17(1):197-208. https://pubmed.ncbi.nlm.nih.gov/12580677/ (https://pubmed.ncbi.nlm.nih.gov/12580677/) 💪 Does Soreness Equal a Good Workout? • Schoenfeld BJ, Contreras B, Krieger J, Grgic J, Delcastillo K, Belliard R, Alto A. Resistance training volume enhances muscle hypertrophy but not strength in trained men. Med Sci Sports Exerc. 2019;51(1):94–103. https://pubmed.ncbi.nlm.nih.gov/30188361/ (https://pubmed.ncbi.nlm.nih.gov/30188361/) • Nosaka K, Newton M. Repeated eccentric exercise bouts do not exacerbate muscle damage and repair. J Appl Physiol. 2002; 96(2): 556-562. https://pubmed.ncbi.nlm.nih.gov/11796663/ (https://pubmed.ncbi.nlm.nih.gov/11796663/) 🧊 Contrast Therapy & Recovery • Mawhinney C, Low DA, Jones H, et al. Cold-water bathing and recovery from strenuous exercise: a meta-analysis. Br J Sports Med. 2013 May;47(11):710-716. https://bjsm.bmj.com/content/47/11/710 (https://bjsm.bmj.com/content/47/11/710) • Higgins TR, Greene DA, Baker MK. Effects of cold water immersion and contrast water therapy for recovery from team sport: a systematic review and meta-analysis. J Strength Cond Res. 2017 Feb;31(2): 572–587. https://pubmed.ncbi.nlm.nih.gov/27243906/ (https://pubmed.ncbi.nlm.nih.gov/27243906/) 🛌 The Role of Sleep and Nutrition in Recovery • Hirshkowitz M, et al. National Sleep Foundation’s sleep time duration recommendations. Sleep Health. 2015 Mar;1(1):40-43. https://doi.org/10.1016/j.sleh.2014.12.010 (https://doi.org/10.1016/j.sleh.2014.12.010) • Phillips SM. A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Med. 2014;44(Suppl 1):S71–S77. https://pubmed.ncbi.nlm.nih.gov/24791917/ (https://pubmed.ncbi.nlm.nih.gov/24791917/)