Training in a manner consistent with human cellular function makes improvement more controllable, more stable, and more certain.
To be a good track coach one must -first- be a good physiologist.
To be a good medical doctor one must -first- be a good physiologist..
To be a good physiologist one must -first- be willing to…………
— put data ahead of dogma, follow the data -not- the crowd
— put science ahead of indoctrinated tradition
— put logic and reason ahead of faulty assumptions
— put mechanisms ahead of correlations and “risk factors”
— put critical thinking and clinical reasoning ahead of a memorized set of “if–then” statements
— read and apply large amounts of published research
— accept outcomes as the judge and jury of your work
If you grew up in America and want to move into the realm of “eating well”, or eating better, or eating “healthy”, you are at some point going to have to confront and overcome the cultural dogma you were indoctrinated into. The purpose here being to provide you with a clean slate from which to get started learning how to “eat well”.
Cultural dogma #1 = Breakfast, lunch, and dinner. The cultural dogma of “3 square meals a day”, each with a designated time frame. Ya gotta lose this.
Cultural dogma #2 = Each meal has to be comprised of a balanced consumption of food items from a set of identified food groups. Ya gotta let this go too.
Cultural dogma #3 = Food item X is a “breakfast” food, not to be consumed outside the designated time frame. Food item Z is a dinner food, not to be consumed outside the designated time frame.
Cultural dogma #4 = all snack foods, desert foods, and psuedo-meal foods are the same…..They’re all “junk foods”.
Reality…..food items such as organic thin crust “supreme” pizzas are among –the– most nutrient dense food items known to man.
Reality…..food items such as organic apple pie, organic cheese cake contain extraordinarily high levels of cell–necessary poly and mono unsaturated fatty acids, essential for brain function, immune cell function, and for production and repair of cell membranes throughout the human body.
In the quest to “eat well” its necessary to put data ahead of dogma.
Avoiding so-called “junk foods” that are packed with nutrients won’t help you eat well. Avoiding some foods in the evening because they’re “breakfast foods” won’t help you eat well. Avoiding some foods in the morning because they’re “dinner foods” won’t help you eat well.
To “eat well” you’re gonna have to remove the artificial, culturally indoctrinated time of day designations from food items.
Not all fats are the same.
Eating “a low fat diet” is more likely to prevent you from consuming required levels of essential fats than it is to help you with weight loss or maintaining weight loss…..and more likely to contribute to long term health problems that will begin showing up in no uncertain terms in your 50’s and 60’s.
The word “calorie” has no place in human nutrition.
Your cells don’t care about how many calories you consume.
They don’t care about what percentage of the food you consume is comprised of fat, protein, or carbohydrate.
They care about grams, milligrams, micro-grams, nano-grams of nutrients.
And they don’t do averages…..X calories per day. They do absolutes.
The cells of your body need what they need when they need it.
Today’s needs are not tomorrow’s or last week’s.
Learn to think and reason in these terms.
Once you’ve deleted the dogma, creating a standardized nutrient dense written food plan that repeats every few days may prove to be the easiest approach to truly getting started “eating well”, eating better, eating “healthy”.
[Pitsiladis] “Many of these compounds in a highly-trained individual do absolutely nothing from the point of view of enhancing performance…..”
“…Athletes think if it’s on a list, it works.”
[Roger Pielke Jr, director of the Sports Governance Centre at the University of Colorado-Boulder, CO, USA]…..“WADA’s expansion of banned substances has created a conflict of interest because “a bigger list implies a need for more tests and more testing, which both imply an expansion of the anti-doping industry…..”
Overhaul of global anti-doping system needed
Lancet — Volume 387 #10034 — May 28, 2016 — page 2188
ETG info: drugs & drug testing, sham & scam —–
“Oral contraceptive use reduces peak aerobic capacity…..”
“….oral contraceptive use dampened V˙O2peak and Q˙peak adaptation.“
“Therefore, oral contraceptive use should be verified, controlled for, and considered when interpreting physiological adaptations to exercise training in women.”
M.A.Schaumberg, et al
Oral Contraceptive Use Dampens Physiological Adaptations to Sprint Interval Training
Medicine & Science in Sports & Exercise — Volume 49 #4 — April 2017 — page 717
“Using a novel technique of high-density surface EMG decomposition and motor unit tracking, we compared changes in the properties of vastus medialis and vastus lateralis motor unit after endurance and high-intensity interval training.”
“16 men were assigned to the endurance or the high-intensity interval training group….”
“……performed six training sessions for 14 days.”
“Each session consisted of 8 – 12 × 60-seconds intervals at 100% peak power output separated by 75 seconds of recovery (high-intensity interval training) or 90–120 minutes continuous cycling at ~65% V˙O2peak (endurance).”
“The high-intensity interval training group showed enhanced maximal knee extension torque by ~7% (P = 0.02) and was accompanied by an increase in discharge rate for high-threshold motor unit (≥50% knee extension MVC).”
“By contrast, the endurance group…..showed no change in motor unit discharge rates.”
“High-intensity interval training and endurance induce different adjustments in motor unit discharge rate despite similar improvements in cardiopulmonary fitness. Moreover, the changes induced by high-intensity interval training are specific for high-threshold motor units. For the first time, we show that high-intensity interval training and endurance induce specific neuromuscular adaptations, possibly related to differences in exercise load intensity and training volume.”
E. Martinez-Valdes, et al
Differential Motor Unit Changes after Endurance or High-Intensity Interval Training
Medicine & Science in Sports & Exercise — Volume 49 #6 — June 2017 — page 1126
“Resistance training with ibuprofen supplementation…..”
“…..interactions for total bone content…..were significant. Resistance training with ibuprofen decreased total bone content (−1.5%)….”
“Ibuprofen consumed immediately after resistance training had a deleterious effect on bone mineral content…..”
D.Whitney, et al
Effects of Ibuprofen and Resistance Training on Bone and Muscle: A Randomized Controlled Trial in Older Women
Medicine & Science in Sports & Exercise — Volume 49 #4 — April 2017 — page 633
My FDA warning of the week
[July 9, 2015]…..“The U.S. Food and Drug Administration is strengthening an existing label warning that non-aspirin nonsteroidal anti-inflammatory drugs increase the chance of a heart attack or stroke.”
“Examples of nonsteroidal anti-inflammatory drugs include ibuprofen, naproxen, diclofenac, and celecoxib.”
“Patients taking nonsteroidal anti-inflammatory drugs should seek medical attention immediately if they experience symptoms such as chest pain, shortness of breath or trouble breathing, weakness in one part or side of their body, or slurred speech.”
“The risk of heart attack and stroke with nonsteroidal anti-inflammatory drugs, either of which can lead to death, was first described in 2005 in the Boxed Warning and Warnings and Precautions sections of the prescription drug labels.”
“Patients and health care professionals should remain alert for heart-related side effects the entire time that nonsteroidal anti-inflammatory drugs are being taken. We urge you to report side effects involving NSAIDs to the FDA MedWatch program, using the information in the “Contact FDA” box at the bottom of the page.”
Hamstring, calf, or quad issues occur at times when your fitness level is moving forward.
The rate of tissue tightening as your fitness level progresses in any given week may exceed the rate [frequency of stretching] and/or effectiveness of your stretching protocol. Such issues may be independent of the strength or lack there-of…of those tissues. Strength training is the most effective rehab approach but not the primary mechanism of prevention. Stay anabolic and do formal stretch sessions somewhat frequently to keep up with the rate of tissue tightening as your fitness level moves forward. Do these things and you remove the major limitations and road blocks that are embedded in most traditional approach training programs in our sport.
TheETG range of motion —– http://theetgtrackclub.com/documents/TheETGromsMasterOfSport.pdf
“Although there is obviously a training stimulus beyond which any additional load or stimulus does not induce further desired adaptation, the control mechanisms for the adaptive process require regular periods of overload…..”
“However, an imbalance between training frequency and subsequent recovery may give rise to an accumulation of training stress that results in a suboptimal adaptation response in skeletal muscle, termed overtraining. Therefore, the frequency of overload is important in defining the training stimulus, with adequate recovery required to ensure optimal muscle adaptation.”
V.Coffey, et al
Effect of High-Frequency Resistance Exercise on Adaptive Responses in Skeletal Muscle
Medicine & Science in Sports & Exercise…..Volume 39 #12…..December 2007…..page 2135-2144
“The production of reactive oxygen and nitrogen species……”
“Low to moderate doses of reactive oxygen and nitrogen species play a role in muscle adaptation to endurance training, but an overwhelming increase in reactive oxygen and nitrogen species may lead to increased cell apoptosis and immunosuppression, fatigued states and underperformance.”
N.A. Lewis, et al Redox Homeostasis in the Elite Endurance Athlete Sports Medicine.....Volume 45 #3.....March 2015....page 379
Help your athletes avoid getting sick by avoiding group think.
Group think. When you’re out and about, count the number of sinks and soap dispensers next to the door handle of your office building, school classroom, or college class building that 20 to 500 people have touched so far today. How many are located next to the elevator button or auto-door button you just touched that were previously touched by 50 to 300 people so far today. How many sinks and soap dispensers are located next to that person you just shook hands with.
Group think. You’re watching that dude in the bathroom wash his hands like he’s scrubbing for surgery. But what’s this. On his way out he sneezed into his hand, then grabbed the door handle to pull it open and leave. Hmmm, those 10 guys that left after him grabbed that handle. Now they’re using that hand to rub their nose or put french fries in their mouth.
Stepping out of group think and into critical thinking.
Cold and flu viruses don’t get into your body unless –you– put them there. The adhesion molecules that viruses and bacteria use to cling to your hands can be overcome by wiping your hands on your clothes. Since the answer to the questions asked at the beginning of this post is zero , the assumption is that you are wearing clothes and thus you don’t need a sink and soap dispenser to be located next to everything you touch.
Group think. That anti-bacteria liquid-gel dispenser in the hallway or next to the door in you office building or school. Are you certain that stuff works? Or is it just another thing that protein pumps or something else along the membrane of a virus or bacteria will adjust to over time, further contributing to the “super bug” phenomena.
And cleaning the common surfaces at home. Are you sure that anti-bacterial spray stuff you got at the grocery store is more lethal to viruses and bacteria than a basic spray bottle into which you put water, baking soda, and salt, with no super-bug producing after-effect.
Viruses don’t get into your body unless –you– put them there.
—– program into your brain a deeply ingrained habit to wipe your hands off on your clothes after you touch common surfaces when you’re out and about, after you’re done with the grocery cart, after you shake hands with somebody, after you push open the door to –leave– the public bathroom, office building, college dorm, etc, etc, etc..
—– program into your brain a deeply ingrained habit to wipe your hands off on your clothes before you use them to rub or touch your eyes―nose–mouth.
TheETG Competent Self-Care Packets
TheETG Immune System
programmed fluid intake -vs- make it up as you go along…….
“Drinking ad libitum during exercise often leads to dehydration…..”
“…..to study the effect of a prescribed hydration protocol matching fluid losses on a simulated 30-km criterium-like cycling performance in the heat….”
“10 elite heat-acclimatized male endurance cyclists performed three sets of criterium-like cycling,
which consisted of a 5-km cycling at 50% power max followed by a 5-km cycling all out at 3% grade (total 30 km).”
“Participants rode the course on two separate occasions and in a counterbalanced order, during either ad libitum drinking (drink water as much as they wished) or prescribed drinking (drink water every 1 km to match fluid losses).”
“The data suggested that prescribed drinking to match fluid losses during exercise in the heat provided a performance advantage because of lower thermoregulatory strain and greater sweating responses.”
Bardis, et al
Prescribed Drinking Leads to Better Cycling Performance than Ad Libitum Drinking
Medicine & Science in Sports & Exercise — Volume 49 #6 — June 2017 — page 1244