1 Life 2 Lift: Recent Episodes
David Vanderheyden
Therapeutic exercise physiologist David Vanderheyden serves as your personal mentor and pathfinder in your health and fitness journey. David takes complex subjects and breaks them down to help cut through the noise and stimulate critical thinking about how to implement health and fitness lifestyle changes in a simple, easy to follow format. Topics range from the fun, eccentric or hypothetical "what if" scenarios all the way to deep discussion about the philosophies of fitness and finding success in your life, to become the healthiest and strongest version of yourself.
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 Intro
00:04:00 Using online personal training as a supplement to in-person training
00:07:45 Dietary supplements vs ergogenic aids
00:09:45 Pre-workout as a type of ergogenic aid
00:10:51 Safety of Supplements (risks with Banned substances)
00:11:08 Jack3d 3D ban (1,3-DMAA ban)
00:11:50 FDA can't regulate supplements until they cause harm
00:12:45 Quality testing labels to look for
00:13:20 Paying more = more accountability (but don't waste money either)
00:13:52 Missing the forest for the trees (don't focus on supps if you haven't done the hard work)
00:14:50 Don't take supplements so you can slack off
00:15:52 Certain populations like athletes require specialized supplements
00:18:20 The Big 3 (3 "eens") - Creatine Caffeine Protein
00:19:00 Why take creatine
00:19:50 Biochemistry of creatine kinase phosphorylation reaction
00:22:45 Creatine safety, cost, and efficacy
00:24:05 Creatine helping to maintain macros
00:27:00 Caffeine discussion, why supps are better than coffee brews
00:28:58 Nootropics
00:33:26 Which Supps to cycle
00:36:20 Protein Powder discussion
00:37:50 BCAAs and leucine derivatives
00:39:50 HMB discussion
00:46:30 Why being skeptical of supplements is best
00:47:50 Steroids and EPO have risks
00:49:50 Placebo effects
00:53:15 What Supplements we take
00:53:32 Citrulline malate discussion
00:54:30 Micromineral and electrolytes
00:55:50 Multivitamins as an insurance policy
00:57:15 take supplements that match your lifestyle
00:59:18 Beetroot juice
00:59:40 Ashwagandha discussion
01:02:14 What protein powder I use
01:02:58 Omega 3 fish oil
01:05:04 What kinds of supplements to avoid (scams or risky)
01:10:00 Wrap up. Watch my Live Streams to ask questions!
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LINKS TO PRODUCTS DISCUSSED IN VIDEO:
(Support the Channel by Buying with these links):
Creatine Monohydrate: https://amzn.to/37LDaow
Optimum Nutrition Pre-Workout: https://amzn.to/3dfAkcj
^Contains creatine, caffeine, beta-alanine, Citrulline Malate, and tyrosine.
Sports Research Fish Oil Capsules: https://amzn.to/30YI93v
Vitamin Code Men: https://amzn.to/2AKLwRc
Vitamin Code Women: https://amzn.to/3fE5WtO
Sports Research Vitamin D 5000 IUs: https://amzn.to/2YhJkJI
SR Vitamin D + K2 combo pill: https://amzn.to/2AV1fNx
^Take this to boost your immune system and stay 'Rona free.
Tropical Oasis Trace Minerals liquid solution: https://amzn.to/31aZrLd
NatureMade Magnesium: https://amzn.to/3hR4RAX
NatureMade Turmeric Curcumin: https://amzn.to/30XAcLZ
PrimaForce Citrulline Malate (What Willie takes): https://amzn.to/3fMpKeJ
HumanN Beet Powder Nitric Oxide packets: https://amzn.to/3de6Rj7
Optimum Nutrition HMB Capsules: https://amzn.to/2CiKLis
Jarrow Formula Ashwaganda Capsules: https://amzn.to/2V21Q6T
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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 ★
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 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/) for all discussion related to his Youtube channel and podcasting topics.
Support us on Patreon at 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 ★
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) 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, and you will have my eternal gratitude!
Check the blog at 1Life2Lift.com/Blog
★ Support this podcast on Patreon ★
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) 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, and you will have my eternal gratitude!
★ Support this podcast on Patreon ★
David goes solo to give you an in-depth explanation of the latest research and practical takeaways for High-Intensity Interval Training (HIIT). Is Crossfit a good HIIT workout? Should you use HIIT for weight loss? What is the afterburn effect and should it affect which type of cardio you do? Should endurance athletes avoid HIIT? And how about BodyBuilders, will it limit their gains? Is HIIT okay for those with asthma or those with diabetes?
For answers to these questions, along with the who/what/why/when/how to do HIIT, 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) 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, and you will have my eternal gratitude!
★ Support this podcast on Patreon ★
Last time David gathered the layman's perspective on barriers to fitness. This week we bring the lay woman's perspective, featuring David's mother and sister-in-law, who are gym partners and boot camp survivors.
For a complete breakdown of each episode, as well as a summary of key points and corrections, visit the 1L2L Blog at 1LIFE2LIFT.com/Blog
CORRECTIONS: Shoutouts to our newest Patreon "Patron" (they're called Patrons, not "Patreons" as I stated), GREAT SCOTT!!
LINKS:
Follow Band-Ayd special events group for staging, dance floors, pyrotechnics, low lying fog, video wall and all sorts of amazing lighting and special effects for your wedding, party, corporate or sporting events and more at band-ayd.com
Follow David on Instagram @Got1Life2Lift and on Twitter @1Life2Lift.
Like our Page Facebook (www.facebook.com/1LIFE2LIFT) and/or join our new Facebook community .(www.facebook.com/groups/1L2Lfans/) for all discussion related to his Youtube channel and podcasting topics.
Support us on Patreon at Patreon.com/1L2L, and you will have my eternal gratitude!
★ Support this podcast on Patreon ★
For a complete breakdown of each episode, as well as a summary of key points and corrections, visit the 1L2L Blog at 1LIFE2LIFT.com/Blog
CORRECTIONS: Near the end of the episode, I incorrectly stated the 1L2L e-mail.
Please email us at GOT1LIFE2LIFT@GMAIL.COM if you have any burning questions, tasteful comments, constructive feedback, or fanmail gushing about just how great we are :D.
Or leave a comment on our Blog.
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LINKS:
Follow Scott Kraus on his podcast, S.C.O.T.T.cast at THESCOTTCAST.COM or on Twitter @thescottcast.
Follow David on Instagram @Got1Life2Lift and on Twitter @1Life2Lift.
Like our Page Facebook (fb.me/1LIFE2LIFT) and/or join our new Facebook community (www.facebook.com/groups/1L2Lfans/) for all discussion related to his Youtube channel and podcasting topics.
Support us on Patreon at Patreon.com/1L2L, and you will have my eternal gratitude!
Music by: MDK Ft. Nick Sadler
Song Title: Phoenix (Orchestral Mix)
www.facebook.com/MDKOfficial
www.youtube.com/MDKOfficialYT
Buy the song here:
www.mdkofficial.bandcamp.com
Free Download: www.morgandavidking.com/free-downloads
★ Support this podcast on Patreon ★