The VO2 Lounge: Recent Episodes
Stefan Elliot
The VO2 Lounge aims to be your one-stop shop for all things health and fitness while not getting too overly technical. Episodes will vary from a general overview of a topic to a deep dive getting right into the weeds.
Hopefully, there is something for everyone but if not why not leave a review or email with a topic you would like to hear about and I will do my best to dedicate an episode to it.
How to Use AI to Build More Muscle: ChatGPT in the Gym
In this episode, we explore how to leverage artificial intelligence (AI) to enhance your strength training and muscle growth. Discover optimal training protocols, including:
- Effective training splits for muscle development
- Tailored training schedules for maximum results
- Techniques for optimizing reps and sets to boost strength
- How to identify and target missing muscle groups
- The importance of incorporating de-load weeks for recovery and growth
Follow us on Instagram for more tips and updates: @thevo2lounge
For coaching inquiries, email us at: thevo2lounge@gmail.com
Join our community on Discord: https://discord.gg/cnU3U5zCFw
Thank you for listening! If you enjoyed this episode, check out our previous content and consider following the podcast. Your ratings and shares with friends help us grow our community and reach more fitness enthusiasts!
Until next time, goodbye!
Disclaimer: The host of this podcast is not a doctor or medical professional. Always consult a physician before starting any exercise program or intervention discussed in this or any past episodes. Use of this information is at your own risk, and the host will not assume liability for any losses or damages resulting from its use, including economic loss, injury, illness, or death.
The Connection Between Mental Health and Exercise
In this episode, we delve into the vital relationship between mental health and exercise. Join me as I explore:
- How Exercise Improves Mental Health: Discover the benefits of physical activity on your psychological well-being.
- Psychological Hypotheses: Understanding the theories behind exercise and mental health.
- Physiological Hypotheses: How physical changes in the body influence mental health.
- The Psychobiological Model: A comprehensive look at the mind-body connection.
- The Negative Effects of Exercise on Mental Health: Examining potential downsides, including:
- Excessive Exercise: The risks of overtraining.
- Muscle Dysmorphia: Understanding body image issues related to exercise.
- Anabolic-Androgenic Steroids: The impact of performance-enhancing drugs on mental well-being.
- Mood and Intensity of Exercise: How the nature of your workout affects your mental state.
Follow us on Instagram for more insights and updates: @thevo2lounge
For coaching inquiries, email us at: thevo2lounge@gmail.com
Join our community on Discord: https://discord.gg/cnU3U5zCFw
Thank you for listening! If you enjoyed this episode, be sure to check out our previous content. Consider following the podcast and leaving a rating; your support helps us reach more listeners. Feel free to share this episode with a friend who might benefit from this discussion!
Thank you for tuning in – until next time it's goodbye!
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
In this episode, I discuss why alcohol will make you a worse athlete.
The effects of alcohol on human physiology [3:05]
Alcohol and athletic performance [10:45]
Alcohol effects on recovery [13:30]
Alcohol and its effects on sleep [18:25]
Alcohol effects on heart disease and general health risks [21:35]
DM and follow on Instagram: https://www.instagram.com/thevo2lounge/
For coaching enquiries Email: thevo2lounge@gmail.com
Discord server: https://discord.gg/cnU3U5
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
Thank you for tuning in – until next time it's goodbye!
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
In this episode, I discuss the Common Misconceptions About Creatine Supplementation and its Performance Enhancing Affects
What is creatine? [4:19]
Does creatine lead to water retention? [7:47]
Is creatine an anabolic steroid? [12:44]
Does creatine cause kidney damage or affect renal function? [16:32]
Does creatine cause baldness? [21:30]
Does creatine cause dehydration and muscle cramping? [23:46]
Is creatine harmful for children and adolescents? [27:05]
Does creatine increase fat mass? [30:04]
Do you need to load creatine? [32:51]
Is creatine beneficial for old people? [36:44]
Is creatine only beneficial for strength and power activities? [39:39]
Does creatine only work in men? [42:35]
Are other forms of creatine similar or superior to monohydrate and is creatine stable in solutions/beverages? [45:51]
DM and follow on Instagram: https://www.instagram.com/thevo2lounge/
For coaching enquiries Email: thevo2lounge@gmail.com
Discord server: https://discord.gg/cnU3U5
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
Thank you for tuning in – until next time it's goodbye!
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
In this episode, I discuss cycling aerodynamics, the theory, how it works, how to optimise it, and the most important pieces of equipment.
General overview of cycling aerodynamics [5:48]
Cycling fluid dynamics [12:21]
Key Insights from Recent Studies on Cycling Aerodynamics [24:18]
Rider position effects on aerodynamics [30:08]
Importance of bike frames on aerodynamics [38:29]
How much faster are deep wheels [46:05]
Aero helmets [53:20]
Skin suits [58:40]
Benefits of drafting and drafting properly [1:04:10]
DM and follow on Instagram: https://www.instagram.com/thevo2lounge/
For coaching enquiries Email: thevo2lounge@gmail.com
Discord server: https://discord.gg/cnU3U5
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
Thank you for tuning in – until next time it's goodbye!
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
In this episode, we discuss Beetroot Juice (nitrates) and its performance-enhancing effects.
Acute Effects of Beetroot Juice Supplementation on Performance [6:55]
Effects of Chronic Supplementation with Beetroot Juice on Performance [13:29]
Hypoxic Conditions [18:09]
Interactions with other supplements like caffeine [24:56]
Dosage [30:00]
For coaching enquiries Email: thevo2lounge@gmail.com
Discord server: https://discord.gg/cnU3U5
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
Thank you for tuning in – until next time it's goodbye!
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
In this episode, we discuss Sodium Bicarbonate and its performance-enhancing effects.
My own experience with using sodium bicarbonate [3:30]
How sodium bicarbonate works to improve performance [7:45]
Effects on sports performance [15:20]
Side effects of sodium bicarbonate [28:00]
Does sodium bicarbonate interact with other supplements [34:20]
For coaching enquiries Email: thevo2lounge@gmail.com
Discord server: https://discord.gg/cnU3U5
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
Thank you for tuning in – until next time it's goodbye!
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
In this episode we discuss historic doping in the Olympics and how it might still be present in sport.
Designer drugs, supplement programs, and systematic doping [5:38]
The drug cocktail [10:44]
Drug testing [17:30]
Potential corruption [21:00]
Present day doping [27:00]
For coaching enquiries Email: thevo2lounge@gmail.com
Discord server: https://discord.gg/cnU3U5
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
Thank you for tuning in – until next time it's goodbye!
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
In this episode we discus how the biological passport works and if it can stop doping in the Olympics and sports in general.
How the Biological passport works on detecting haematological steroidal and endocrinological variations [3:26]
Athlete Passport Management Unit (APMU) [14:28]
What happens when someone is suspected of doping [18:40]
How effective is the biological passport at catching dopers? [24:39]
What do the critics say of the biological passport [29:40]
Are there examples of people getting caught by the biological passport [37:16]
For coaching enquiries Email: thevo2lounge@gmail.com
Discord server: https://discord.gg/cnU3U5
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
Thank you for tuning in – until next time it's goodbye!
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
In this episode, we discuss the importance of heat acclimation for pro cyclists and athletes in general when it comes to hot events such as the Tour de France.
How heat acclimation works and how the pros do it.
Physiology of heat acclimation
How eating slush could make you and the pros faster
For coaching enquiries Email: thevo2lounge@gmail.com
Discord server: https://discord.gg/cnU3U5
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
Thank you for tuning in – until next time it's goodbye!
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
In this episode we discuss altitude training and if pro cyclists really need it to win the Tour de France.
The effects of altitude [7:00]
The optimal high-altitude training method [12:35]
Pros and cons of altitude training [18:57]
Altitude-induced adaption [26:23]
Hypoxic Training Is Not Beneficial in Elite Athletes [27:41]
Individual variation in response to altitude training [33:13]
Reproducibility of Performance Changes to Simulated Live High/Train Low Altitude [37:00]
Do natives have an advantage [40:35]
For coaching enquiries Email: thevo2lounge@gmail.com
Discord server: https://discord.gg/cnU3U5
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
Thank you for tuning in – until next time it's goodbye!
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
In this episode, I talk about how fit you can get from zone 2 training based on a recent GCN video and the words of Iñigo San Millán.
What is lactate [3:00]
Defining zone 2 [9:07]
Key benefits of zone 2 [14:00]
For coaching enquiries Email: thevo2lounge@gmail.com
Discord server: https://discord.gg/cnU3U5
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
Thank you for tuning in – until next time it's goodbye!
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
In this episode, I discuss how I would train for unbound gravel. Hopefully you learn something :)
Training periodisation for unbound gravel [2:55]
Training intensity distribution [10:36]
How much volume do you need to win unbound gravel [16:27]
Nutrition strategies for unbound gravel [28:09]
Heat acclimation for unbound gravel [33:25]
For coaching enquiries Email: thevo2lounge@gmail.com
Discord server: https://discord.gg/cnU3U5
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
Thank you for tuning in – until next time it's goodbye!
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
In this episode, I talk about whether or not Zone 2 is overrated based on the words of Dr Iñigo San Millán & Olav Aleksander Bu.
Zone 2 Is Overrated Says Norwegian Super Coach [4:45]
Ranting about Norwegian method vs Zone 2 [No time stamp ;)]
Zone 2 & Beyond: Training Secrets From Dr Iñigo San Millán (Tadej Pogačar’s Coach) [27:46]
For coaching enquiries Email: thevo2lounge@gmail.com
Discord server: https://discord.gg/cnU3U5
Sources:
https://www.youtube.com/watch?v=gpP9FgXvEzo
https://www.youtube.com/watch?v=dBbK-0vh-d8&t=1647s&ab_channel=GlobalCyclingNetwork
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
Thank you for tuning in – until next time it's goodbye!
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Welcome to the VO2 Lounge podcast. In this episode, I will be talking all about the effects of the menstrual cycle effects on women's performance.
Physiology of the menstrual cycle [5:05]
How the menstrual cycle affects performance [10:23]
Monitoring your menstrual cycle [21:20]
Menstrual cycle effects on perceived vs objective performance [24:07]
Menstrual cycle effects on aerobic endurance and anaerobic performance [27:11]
Menstrual cycle effects on strength [34:47]
For coaching enquiries Email: thevo2lounge@gmail.com
Discord server: https://discord.gg/cnU3U5
Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7916245/
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
Thank you for tuning in – until next time its goodbye!
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Welcome to the VO2 Lounge podcast. In this episode, I will be talking all about hot and cold therapy aka saunas and ice plunges.
For coaching enquiries Email: thevo2lounge@gmail.com
Introduction to some of the benefits
What is hot and cold therapy and how hot or cold should it be
Physiological effects of heat stress
The benefits of heat shock proteins and brown fat
Cardiovascular benefits of saunas
Effects on lipid profile and LDL-C
Effects on heart variability (HRV)
Inflammation
Neurodegenerative diseases
Improvements in growth hormone secretion
Effects on cardiovascular fitness
The concerns and drawbacks of saunas
Alternative heat stress modalities
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
Thank you for tuning in – until next time its goodbye!
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
This week we talk about a pragmatic approach to training as a cyclist and I come 4th in a crit.
For coaching enquiries Email: thevo2lounge@gmail.com
How much volume and how to perform zone 2 [8:41]
Optimal training frequency [19:00]
Is TSS worth it, planning a rest week, and burnout [35:00]
VO2Max training [37:00]
Threshold and sweet spot training and how to find FTP [39:15]
Training periodisation and intensity distribution [55:00]
Strength training for cyclists [59:46]
For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at thevo2lounge@gmail.com or in the VO2Louge discord server. Links below.
Thank you for tuning in – until next time its goodbye!
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Welcome to the VO2LoungeCoaching podcast. In this episode, I give an update on my training and cover the ins and outs of block periodization.
My Girona training camp and crit racing [1:45]
Road race [11:35]
What is block periodisation [19:15]
How does block periodisation work and what are the effects [29:00]
Thank you for tuning in – until next time its goodbye!
Discord server: https://discord.gg/cnU3U5zCFw
Coaching enquiries: thevo2lounge@gmail.com
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Welcome to the VO2Louge. In this episode, we will be discussing the Norwegian training method.
What is the Norwegian method and its History?
A Practical guide, From Theory to workouts
The Norwegian model of lactate threshold training and lactate-controlled approach to training
Running at race pace
Double days
Supporting the Ingebrigtsen brothers
Kristian Blummenfelt & Gustav Iden’s training
Optimising the model
Thank you for tuning in – until next time its goodbye!
Discord server: https://discord.gg/cnU3U5zCFw
Email for coaching service: thevo2lounge@gmail.com
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Welcome to the VO2Louge. In this episode, we will be discussing strength training for endurance athletes and its optimisation.
Strength training improves cycling performance, fractional utilization of VO2max and cycling economy in female cyclists [2:14]
10 weeks of heavy strength training improves performance-related measurements in elite cyclists [11:45]
Thank you for tuning in – until next time its goodbye!
Discord server: https://discord.gg/cnU3U5zCFw
Email: thevo2lounge@gmail.com
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
In this episode we will be discussing Jet lag and designing an air travel protocol.
We will discuss: what is jet lag, adapting to new time zones, some flight prep tips regarding sleep and hydration, key supplements that might help with some suggestions from the Petta Attia drive podcast, should you wear a face mask, and more.
What is Jet lag [3:47]
The effects of jet lag on athletic performance and other peramiters [9:33]
How to adapt best no a new time zone [15:10]
Staying hydrated on a flight [21:20]
Should you use a face mask on a plane [26:57]
Peter Attia travel suppliments and other travel suppliments [32:37]
Discord server: https://discord.gg/cnU3U5zCFw
Email: thevo2lounge@gmail.com
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
In this episode, I do something a little different and review my first race of the season. Let me know what you think and I can bring more content like this.
What is a handicap race
Tips for road racing
Interval training so far
What can you learn from a road race
Discord server: https://discord.gg/cnU3U5zCFw
Email: thevo2lounge@gmail.com
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
In this episode, we go into the science behind the need for HIIT training and how to optimise it.
What is VO2Max and how to test it [2:33]
Training for untrained and recreational athletes [13:23]
HIIT training for recreational athletes [19:57]
Optimising training in elite athletes [28:51]
Submaximal / Zone 2 training for highly trained athletes [30:00]
HIIT training for well-trained athletes [34:18]
Optimising your HIIT program [43:57]
Discord server: https://discord.gg/cnU3U5zCFw
Email: thevo2lounge@gmail.com
The main study:https://www.researchgate.net/publication/11586046_The_scientific_basis_for_high-intensity_interval_training_Optimising_training_programmes_and_maximising_performance_in_highly_trained_endurance_athletes
What is your takeaway from this then?
For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at thevo2lounge@gmail.com or in the VO2Louge discord server. Links below.
Thank you for tuning in – until next time it's goodbye!
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
In this episode, we learn what the optimal technique is for building muscle.
Repetition tempo effects on muscle hypertrophy [5:34]
Optimal range of motion for hypertrophy [13:45]
What are exercise-specific kinematics and how do they affect hypertrophy [20:00]
Recommendation for maximising hypertrophy [27:00]
The study - https://www.mdpi.com/2411-5142/9/1/9
Thank you for tuning in – until next time it's goodbye!
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Discord server: https://discord.gg/cnU3U5zCFw
Email: thevo2lounge@gmail.com
In this episode, we investigate the effects of low iron levels and how supplementing iron can result in improvements in athletic performance.
What is iron deficiency anaemia [5:00]
Abnormal whole-body energy metabolism in iron-deficient humans despite preserved skeletal muscle oxidative phosphorylation [9:00]
Iron Supplementation Improves Energetic Efficiency in Iron-Depleted Female Rowers [17:30]
Influence of iron supplementation on fatigue, mood states and sweating profiles of healthy non-anaemic athletes during a training exercise: A double-blind, randomized, placebo-controlled, parallel-group study [27:17]
For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at thevo2lounge@gmail.com or in the VO2Louge discord server. Links below.
Email: thevo2lounge@gmail.com
Thank you for tuning in – until next time it's goodbye!
Thank you for tuning in – until next time it's goodbye!
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
In this episode, we learn about body recomposition.
Why you shouldn't bulk [1:00]
How does and does body recomposition work [8:04]
How to train for body recomposition [15:02]
Does body recomposition work in highly trained individuals [22:43}
Supplements for body recomposition [26:33]
How sleep helps to lose fat and build muscle [34:49]
Sex differences in body recomposition [38:12]
For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at thevo2lounge@gmail.com or in the VO2Louge discord server. Links below.
Discord server: https://discord.gg/cnU3U5zCFw
Email: thevo2lounge@gmail.com
Thank you for tuning in – until next time it's goodbye!
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
In this episode, I discuss the performance impacts sleep can have on elite athletes.
Sleep stages explained [1:46]
Athletes and their problem with sleep [2:50]
The IOC and NCAA are recognising that sleep is a problem in their athletes [7:54]
What does the epidemiology have to say on athletes and their sleep [13:05]
How sleep affects athletic performance [21:51]
Poor sleep Affects injury risk and recovery [26:05]
Poor sleep affects cognition [32:06]
How sleep affects your mental health [26:61]
What can be done to improve sleep in athletes [40:41]
Thank you for tuning in – until next time it's goodbye!
Paper:https://pubmed.ncbi.nlm.nih.gov/32005349/
Discord server: https://discord.gg/cnU3U5zCFw
Email: thevo2lounge@gmail.com
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
In this episode we review a paper on wether or not cannabis can improve athletic performance.
High-level summary of Cannabis [2:57]
Cannabis and exercise performance [11:18]
Affects on chronic users [15:08]
Affects on sick users [17:37]
Effects on Healthy users [23:52]
Why are elite athletes using cannabis [27:19]
Effects on sleep and anxiety [30:32]
Can cannabis improve or prevent muscle pain and inflammation [33:29]
Can cannabis help with concussion
Thank you for tuning in – until next time it's goodbye!
https://discord.gg/cnU3U5zCFw
thevo2lounge@gmail.com
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Welcome to the VO2 Lounge. In this episode, I will be discussing how fast we lose muscle when we stop training.
Effects of bed rest on muscle mass [2:45]
Effects of two months of no weight lifting on muscle mass [6:35]
How much muscle do we lose with two weeks off [9:45]
How much muscle can you keep by training intermittently [12:35]
The effect of a reduced training volume on muscle mass and strength [16:50]
Is muscle memory real and if so how does it work [21:00]
Thank you for tuning in – until next time it's goodbye!
https://discord.gg/cnU3U5zCFw
thevo2lounge@gmail.com
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
What is ozempic [02:32]
How Ozempic works [3:51]
Effect of Continued Weekly Subcutaneous Semaglutide vs Placebo on Weight Loss Maintenance in Adults With Overweight or Obesity [8:31]
Wegovy (semaglutide): a new weight loss drug for chronic weight management [14:00]
What is the cost of Wegovy [16:47]
What are the side effects [23:20]
https://discord.gg/cnU3U5zCFw
thevo2lounge@gmail.com
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Most Productive Way To Build Muscle in the Gym
In this episode
Principles of strength training [2:30]
Training frequency and volume [6:35]
How much weight and how many reps [13:02]
What is better compound or isolation exercises [16:40]
What is better free weights vs machines [19:00]
How much range of motion should we be using [23:35]
Bilateral and unilateral exercises which is better & full body vs split workouts [27:00]
Can I build muscle with bodyweight exercises [29:40]
How long should I rest between sets and do supersets and drop sets work [31:45]
How to Maintain Muscle [34:40]
Should you warm up and stretch at the beginning of your workout [36:55]
Building the most productive workout plan for building muscle [40:20]
https://discord.gg/cnU3U5zCFw
thevo2lounge@gmail.com
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Welcome to the VO2Lounge, the podcast dedicated to delivering the science on today's trending fitness topics, saving you valuable time from endless internet scrolling. Today we will be looking at What are the most effective training intervals HIIT science.
The Scientific Basis for High-Intensity Interval Training
Effects of different interval-training programs on cycling time-trial performance
Adaptations to aerobic interval training
Is there an Optimal Training Intensity for Enhancing VO2Max
Tabata training: and how it's one of the most energetically effective high-intensity intermittent training methods
https://discord.gg/cnU3U5zCFw
thevo2lounge@gmail.com
Thank you for tuning in – until next time it's goodbye!
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
How to get lean and stay lean.
In this episode
How to succeed in weight loss and weight loss management [1:29]
What makes up weight loss, what is a calorie and are all calories created equal [9:18]
Nonexercise activity thermogenesis (NEAT) and how it affects weight loss [22:15]
Biology's response to dieting: the impetus for weight regain [29:15]
How energy expenditure changes with weight loss [42:45]
Weigh loss and weigh maintenance tools [48:00]
Supplements for weight loss [54:00]
https://discord.gg/cnU3U5zCFw
thevo2lounge@gmail.com
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention refranced to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
In this episode, I go into the science around How Much Muscle Can You Build With & Without Steroids & The Side Effects
History of steroids [00:44]
How much muscle can natural bodybuilders gain [2:33]
What are steroids and what are some examples [8:43]
Steroid dosages [16:00]
The Effects of Supraphysiologic Doses of Testosterone on Muscle Size and Strength in Normal Men [18:39]
Testosterone dose-response relationships in healthy young men (body composition and fat-free mass) [26:55]
The side effects of steroids [37:11]
Steroid side effects in women [54;23]
Discord - https://discord.gg/cnU3U5zCFw
For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at thevo2lounge@gmail.com or in the VO2Louge discord server. Links below.
Thank you for tuning in – until next time it's goodbye!
Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
In this episode:
Why you should be fueling with carbohydrates [4:24]
How much glucose can our body store [10:00]
Optimal glucose-fructose ration [11:40]
How to make your homemade sports drink [17:30]
For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at thevo2lounge@gmail.com or in the VO2Louge discord server. Links below.
Thank you for tuning in – until next time its goodbye!
join my discord server https://discord.gg/cnU3U5zCFw
Optimizing Performance: Leaving Zwift, TrainerRoad, and Wahoo Training Plans Behind.
In this episode, I talk about
In defence of Trainer Road and Zwift [3:43]
How you should build a training plan and how Zwift and Trainer Road build a training plan [5:26]
How long should a training plan be [10:00]
How much volume should you be doing [14:47]
The problem with ramp tests and too much intensity [28:00]
Join my Discord https://discord.gg/cnU3U5zCFw
For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at thevo2lounge@gmail.com.
Thank you for tuning in – until next time it's goodbye!
Unpacking the Physiological Demands of Rugby World Cup Finalists
In this episode
Positional charecterisation [3:30]
Body composition of rugby players [5:00]
Physiological and metabolic demands [12:15]
Muscle damage [14:00]
Substrate requirements [17:50]
Re-fueling post-match [21:45]
Join my Discord https://discord.gg/cnU3U5zCFw
For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at thevo2lounge@gmail.com.
Thank you for tuning in – until next time it's goodbye!
In this episode:
History of Doping 4:15
What drugs do people use to dope 10:43
Performance-enhancing substances that are not banned 24:15
In this podcast, we explore the world of cycling performance, delving into FTP testing, Critical Power, Anaerobic Work Capacity, and True 1-Hour Power. Our journey through these physiological foundations provides insights that enhance both our comprehension and our ability to optimize training, race strategies, and overall cycling proficiency.
What is FTP, how to test for it, and training zones [1:45]
Critical Power (CP) and Anaerobic Work Capacity (W') [14:20]
True 1-Hour Power and Comparison with FTP and CP [21:25]
For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at thevo2lounge@gmail.com.
Thank you for tuning in – until next time it's goodbye!
In this episode:
World rugby standpoint [1:30]
Concussion epidemic [6:45]
How likely are you to be concussed [12:03]
Does lowering the tackle height work [22:39]
Personal stance [37:42]
This brings us to the end of this episode. For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at thevo2lounge@gmail.com.
Thank you for tuning in – until next time it's goodbye!
The studies and sources I spoke about:
Concussion Guidance | World Rugby
Concussion in Rugby: The Hidden Epidemic - PMC (nih.gov)
On average, a professional rugby union player is more likely than not to sustain a concussion after 25 matches | British Journal of Sports Medicine (bmj.com)
Does reducing the height of the tackle through law change in elite men’s rugby union (The Championship, England) reduce the incidence of concussion? A controlled study in 126 games | British Journal of Sports Medicine (bmj.com)
Concussion in rugby: how does this affect players and the rest of their lives? | OU Sport & Fitness Team Blog (open.ac.uk)
This episode includes:
- Lactate threshold [3:00]
- Fat Oxidative capacity [11:20]
- Human Efficancy [16:40]
- VO2MAX [19:00]
For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at thevo2lounge@gmail.com.
Thank you for tuning in – until next time it's goodbye!
In this episode, I cover:
Muscle Structure and Types [1:15]
Muscle Contraction and Neuromuscular Junction [2:55]
Energy Metabolism in Muscles [4:30]
Muscle Fiber Types and Performance [8:10]
Muscle Hypertrophy and Adaptation [14:05]
Neural Adaptations and Skill Acquisition [16:08]
Fatigue and Recovery [19:40]
For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at thevo2lounge@gmail.com.
Thank you for tuning in – until next time it's goodbye!
The origins and requirements of hot and cold therapy [2:05]
High-level benefits of hot and cold exposure [4:30]
The physiological response to heat stress [5:31]
Heat shock proteins [7:53]
Brown fat [10:22]
Other benefits and effects of hot and cold exposure [12:40]
The concerns and drawbacks [16:40]
Other heat stress modalities [19:18]
Benefits of heat acclimation introduction [1:00]
Examples of heat acclimation benefits in studies [2:24]
Heat acclimation training plan, what are the adaptions and how long they last [9:57]
Blood plasma volume [17:28]
Effects on thirst and fluid balance [18:54]
Cardiovascular adaptions [22:01]
Effects on sports and endurance performance [27:37]
Outro
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
For any comments, feedback or if you would like to suggest a topic for a future episode I can be contacted at thevo2lounge@gmail.com. And with that, I’ll see you at the next one.
Should transgender athletes be able to compete with biological females? Thats the question fo today's episode.
Background on transgender athletes in sport [2:00]
What is testosterone and how does it affect female sports performance [12:16]
Does testosterone suppression eliminate male advantage? Can it "save us" [26:29]
Is it fair to ban transgender women from female sports a philosophical question [33:58]
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
For any comments, feedback or if you would like to suggest a topic for a future episode I can be contacted at thevo2lounge@gmail.com. And with that, I’ll see you at the next one.
Performance-enhancing supplements [3:16]
Caffeine effects [4:21]
creatine benefits [10:15]
Nitrate benefits [15:09]
Beta-alanine [22:31]
Sodium bicarbonate [27:40]
Supliment oncotion [32:34]
Ketones [33:16]
Sources used
https://journals.humankinetics.com/view/journals/ijsnem/29/2/article-p198.xml
https://journals.humankinetics.com/view/journals/ijsnem/28/2/article-p178.xml
https://www.cell.com/cell-metabolism/fulltext/S1550-4131(16)30355-2?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413116303552%3Fshowall%3Dtrue
Introduction to cold therapy, Ice baths, cryotherapy and cold showers and their performance benefits.
Effects of a 5-minute head ice bath on recovery [6:16]
Cold water immersion effects on multi-day and single-day events [11:12]
Health benefits of cold water immersion [20:27]
Cold therapy modalities [27:00]
Cold water saftey [29:34]
Sources
https://www.hindawi.com/journals/bmri/2015/706141/
https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP273796
https://pubmed.ncbi.nlm.nih.gov/33134431/
https://pubmed.ncbi.nlm.nih.gov/29351426/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9518606/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7134350/
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
For any comments, or feedback or if you would like to suggest a topic for a future episode I can be contacted at thevo2lounge@gmail.com. And with that, I’ll see you at the next one.
Losing VO2Max [2:57]
Blood volume change [6:30]
Heart rate effects [9:34]
Stoke volume & cardiac output [10:47]
Cardiac dimensions [12:11]
Substrate utilisation [14:37]
Blood lactate kinetics [18:23]
Muscle glycogen storage [23:41]
Impacts on endurance performance [26:06]
How to maintain fitness on low volume and time [30:31]
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
For any comments, feedback or if you would like to suggest a topic for a future episode I can be contacted at thevo2lounge@gmail.com. And with that, I’ll see you at the next one.
Welcome to the performance and health podcast, a podcast all about athletic performance with a sprinkle of longevity thrown in for good measure. This episode is dedicated to zone 2 training where I am mainly going to be in relation to athletic performance but I will also include takeaways from key points on how they can be applied to longevity. This is because whether you are optimising your exercise regimen for performance, or to live longer, Zone 2 training will play a critical role in achieving your goal.
As a high-level summary, the benefits of zone 2 training are as follows.
An increase in the number of mitochondria
increases mitochondrial efficiency
increase “metabolic flexibility”
lower resting heart rate
decreases blood pressure
lower risk of injury
improves insulin resistance
improves your ability to run/cycle longer
improves your resilience and ability to deal with increasing load.
Improve your Zone 4,5 function/performance
improved longevity
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
For any comments, feedback or if you would like to suggest a topic for a future episode I can be contacted at thevo2lounge@gmail.com. And with that, I’ll see you at the next one.
In this episode, I will be exploring if coffee is in fact good or bad for you.
How much caffeine is in coffee, tea, and other drinks [4:55]
How coffee works [7:20]
Effects on all-cause mortality [14:00]
Cardiovascular disease [16:00]
Metabolic disease [18:50]
Effects on cancer [20:50]
neurological outcomes [22:15]
Improved cognition [23:25]
Coffee and pregnancy [26:25]
Coffee's effects on sleep [28:15]
For any comments, or feedback or if you would like to suggest a topic for a future episode I can be contacted at thevo2lounge@gmail.com.
In this episode, I will be continuing to discuss the performance-enhancing effects of caffeine.
Improved cognition [3:00]
Caffeine timing [6:00]
Does training status affects the response to caffeine [12:00]
Caffeine chewing gum [18:00]
Caffeine mouth rinse [20:00]
Caffeine nasal spray [23:15]
Caffeine gels [25:30]
For any comments, or feedback or if you would like to suggest a topic for a future episode I can be contacted at thevo2lounge@gmail.com.
In today's episode, I discuss the performance-enhancing effects of caffeine from its effects on muscular endurance, strength, and power, to its benefits on cognition and its drawbacks in relation to sleep.
Is caffeine a ban substance by WADA and the IOC [4:50]
How caffeine works [15:05]
The benefits of caffeine in endurance sports [28:25]
Caffeine's benefits on muscular endurance, strength, and power [31:30]
Why do people respond differently to caffeine [35:22]
Caffein's adverse effects on sleep [38:45]
For any comments, or feedback or if you would like to suggest a topic for a future episode I can be contacted at thevo2lounge@gmail.com.
Want to know what happens on an altitude camp, why professionals train at altitude and what the benefits are then this episode is worth a listen.
The effects of high altitude [7:19]
The acclimatisation process at high altitude [12:05]
How altitude affects VO2max [21:54]
Effects of altitude on muscle mass [29:49]
The negative impact of altitude on sleep [32:00]
Why do Kenyans and other high-altitude natives win soo many races [35:05]
How to train for a high altitude race [40:41]
For any comments, or feedback or if you would like to suggest a topic for a future episode I can be contacted at thevo2lounge@gmail.com.
Welcome to the VO2 Lounge podcast. In this episode, I will be talking all about hot and cold therapy aka saunas and ice plunges.
1:23 Introduction to some of the benefits
3:00 What is hot and cold therapy and how hot or cold should it be
5:48 Physiological effects of heat stress
10:22 The benefits of heat shock proteins and brown fat
17:09 Cardiovascular benefits of saunas
20:48 Effects on lipid profile and LDL-C
22:37 Effects on heart variability (HRV)
25:18 Inflammation
27:07 Neurodegenerative diseases
28:47 Improvements in growth hormone secretion
33:00 Effects on cardiovascular fitness
37:34 The concerns and drawbacks of saunas
40:36 Alternative heat stress modalities
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
For any comments, feedback or if you would like to suggest a topic for a future episode I can be contacted at thevo2lounge@gmail.com. And with that, I’ll see you at the next one.
In this episode, I discuss whether intermittent fasting is worth it or not. Intermittent fasting is a popular dietary pattern that is based on timed periods of fasting. There are three subclasses: alternate-day fasting, whole-day fasting, and time-restricted eating (TRE).
The benefits of intermittent fasting [1:38]
Does intermittent fasting help weight loss [6:12]
Intermittent fasting effects on glucose metabolism and insulin sensitivity [19:02]
Intermittent fasting affects on the cardiovascular system [21:43]
Intermittent fasting affects on ageing and cognition [23:47]
Does intermittent fasting improve the gut microbiome [29:00]
Is intermittent fasting right for you [29:53]
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
For any comments, feedback or if you would like to suggest a topic for a future episode I can be contacted at thevo2lounge@gmail.com. And with that, I’ll see you at the next one.
In this episode of The VO2 lounge, I evaluate different dietary strategies for weight loss and whether any of them can be considered the best.
Low-calorie and very low-calorie diets [3:29]
Very low-calorie ketogenic diet [7:22]
Do meal replacement shakes help weight loss [10:01]
Low fat for weight loss [14:25]
The ketogenic diet for weight loss [17:23]
Plant-based and Vegan diets [25:37
High protein and weight loss [31:44]
The Mediterranean diet [36:46]
The paleo and primal diet for weight loss [40:02]
Intermittent fasting [40:02]
Meal timings effects on weight loss [49:07]
Does exercise improve weight loss [52:09]
Final thoughts and conclusion [57:31]
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
For any comments, feedback or if you would like to suggest a topic for a future episode I can be contacted at thevo2lounge@gmail.com. And with that, I’ll see you at the next one.
Welcome to a VO2 Loung short. In these episodes, I give a summary of the information found in a much longer and more in-depth previous episode. This episode is going to be all about how to run your fastest 5k yet.
Increasing running volume
Running frequency and double days
Interval training
Training periodisation
Tapering for an event
Thank you for listening to today’s short. If you want to learn more then I have a full-length episode dedicated to this topic. Before you go why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
For any comments, feedback or if you would like to suggest a topic for a future episode I can be contacted at thevo2lounge@gmail.com. And with that, I’ll see you at the next one.
Welcome to the VO2 Lounge podcast. In this episode, I will be talking all about the vegan diet from the perspective of its effect on human health and athletic performance and not the environmental and ethical implications of the diet.
2:00 - Intro to the Vegan diet
3:54 - The benefits of the vegan diet
7:39 - The average vegan nutritional intake
14:31 - Issues with plant-based protein
17:55 - Vegan diet and exercise performance
21:41 - Vegan diet for weight loss and improving the gut microbiome
23:44 - Vitamine deficiencies associated with the vegan diet
28:59 - Final thoughts on the vegan diet
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
For any comments, feedback or if you would like to suggest a topic for a future episode I can be contacted at thevo2lounge@gmail.com. And with that, I’ll see you at the next one.
Welcome to a VO2 Loung short. In these episodes, I give a summary of the information found in a much longer previous episode. This episode is going to give you 4 new Year's resolution ideas to which I already have a full-length episode dedicated.
Increasing your hours of sleep to improve your health
Increasing VO2 max and why its so important
Improving your strength
Increasing your protein intake
Finding your reason why
Thank you for listening to today’s short. If you want to learn more then I have a full-length episode dedicated to this topic. Before you go why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
For any comments, feedback or if you would like to suggest a topic for a future episode I can be contacted at thevo2lounge@gmail.com. And with that, I’ll see you at the next one.
Welcome to this episode of the VO2 lounge podcast where I will talk about improving your running performance.
2:55 What isVO2 max?
5:28 Lactate threshold.
9:48 Substrate utilisation.
17:52 Can you improve running economy?
19:57 How much should I be running (run volume)?
26:10 How often should I be running (run frequency)?
27:23 Interval training (types of intervals).
40:00 Strength training for runners.
42:54 The difference between a 5k , 10k, half marathon, and marathon training plan.
46:20 Whats better than a Nike Zoom Fly or Nike Vaporfly Next%... tapering.
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
For any comments, feedback or if you would like to suggest a topic for a future episode I can be contacted at thevo2lounge@gmail.com. And with that, I’ll see you at the next one.
Welcome to a VO2 Loung short. In these episodes, I give a summary of the information found in a much longer and more in-depth previous episode. This episode is going to be all about how to run your fastest 5k yet.
Increasing volume
Compound lifts vs isolation lifts
Protein timing and amount
Barbell vs dumbbells
Why you shouldn't stretch before your strength workout
Thank you for listening to today’s short. If you want to learn more then I have a full-length episode dedicated to this topic. Before you go why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?
For any comments, feedback or if you would like to suggest a topic for a future episode I can be contacted at thevo2lounge@gmail.com. And with that, I’ll see you at the next one.
This episode will be a little more involved than some of the others so be prepared. I have done my best in making this to use both the technical jargon and include brief simple definitions of things but the ketogenic diet has proven to be quite the complex diet and not as simple and straightforward as it may seem from 5-minute youtube videos.
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from?
If you want to suggest a topic for a future episode or want to get in contact then email me at thevo2loung@gmail.com. And with that, I’ll see you at the next one.
5:22 The history of the ketogenic diet and its role in epilepsy prevention.
10:07 Ketogenic diet for weight loss and how many carbs can you eat.
26:50 Ketogenic diet effects on weight loss.
28:37 Ketogenic diet effects on oxidative stress.
31:00 Ketogenic diet effects on cancer.
33:00 Ketogenic diet for endurance athletes and exercise performance.
40:37 Side effects of the Ketogenic diet.
My Complete Review of Maximising muscle growth with little time
Welcome to the VO2 Lounge podcast. In this episode, I will be talking about the most time-effective way of going about your gym/strength/hypertrophic training plan. Strength training increases muscular strength, induces hypertrophy, and provides numerous other positive health benefits, including improved functional ability, cardio-metabolic risk profile and general well-being. Strength training is therefore recommended as an interventional strategy for the general population (and not just to look buff). However, the majority of people refrain from performing strength training and other forms of exercise due to a lack of time or a lack of enjoyment (this can't be overlooked).
Training frequency and volume
Load/weight and reps
Exercise selection (compound vs isolation)
Free weights vs machine exercises
Bilateral and unilateral exercises
Split or full body
Bodyweight training (home training)
Rest periods
Superset / drop set
Muscle Maintenance
Warm-up and stretching
Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from?
If you want to suggest a topic for a future episode or want to get in contact then email me at thevo2lounge@gmail.com. And with that, I’ll see you at the next one.
Welcome to the VO2 lounge podcast. Your one-stop shop for all things health and fitness. In this episode, I am going to be talking about supplements. As always if you are new why not follow, rate, and share the podcast from where ever you get your podcasts?
Welcome to the VO2 lounge podcast. Your one-stop shop for all things health and fitness. In this episode, I am going to be talking about VO2Max. By the end of today's episode, you’ll have a better understanding of what VO2 max is, how it's measured, why it is so important for more than just athletic performance, and then how you can improve it.
If you like this episode then follow this podcast where ever you get your podcats from and share with friends.
In this episode I discuss all things sleep including sleep stages, sleep chronotype, how to improve sleep, napping, sleep hygiene, sleep temperature, and the impact of sleep aids and caffeine.
If you like this episode don't forget to follow the podcast and share it with your friends.
Welcome to the initial episode of this podcast. In this episode, I go into the science around the Vegan diet to see if it is as clear cut good or bad as the internet often makes it out to be.
If you like this episode then why not follow the podcast and my journey unpacking more of the science available on exercise performance and diet.