High Intensity Health with Mike Mutzel, MS
One characteristic of ageing is decreased secretion of the adrenal androgens, DHEA and DHEAS. Termed adrenopause, this condition is problematic people over 40 because DHEA contributes to 50% and 100% of testosterone production in men and post-menopausal women, respectively.

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Link to video, research: https://bit.ly/3N0ZI8s


Time Stamps: 

00:10 Adrenopause is when your adrenals go into a state of decline.

00:30 About 75% of estrogens and androgens come from adrenals in post-menopausal women.

01:00 Adrenopause can appear as low DHEA, low cortisol, low cortisol awakening response, and low libido.

01:40 The adrenal medulla is the innermost portion of the adrenal gland.

01:45 Adrenal glands make epinephrine and norepinephrine.

02:00 The zona reticularis and zona fasciculata are where cortisol and other corticosteroids are released.

02:50 Cortisol should be high in the morning and lower at night.

03:30 Atrophy of portions of the adrenal glands can lead to adrenopause, which is linked with sub-optimal testosterone, poor immunologic responses, aberrant changes in estrogen and vaginal dryness.

05:40 DHEA is metabolized into testosterone, dihydrotestosterone, and estrogen, as well as affect immunologic health, brain tissue and other aspects of physiology.

07:10 Men should test DHEA before considering HRT.

08:10 You can test serum DHEA sulfate, the storage form of DHEA.

08:50 The DUTCH plus complete tests your cortisol awakening response, DHEA, melatonin, estrogen metabolites and progesterone.

09:45 Supplement timing: You may supplement adrenal glandulars and thyroid extracts in the morning and DHEA in the evening.

11:10 General dosing: men – 10 mg/decade of life, women – 2.5mg/decade of life

11:45 Insulin resistance can increase levels of androgens with DHEA supplementation.

12:20 Exposure to morning sunlight and evening sunlight can stimulate your cortisol awakening response.

12:45 The amplitude and intensity of your circadian clock system becomes muted as you age.

Direct download: Adrenopause.mp3
Category:general -- posted at: 2:48pm PDT

Circadian lighting is the latest buzzword in health and medicine. Here’s a full breakdown of all things related to light exposure, sleep and circadian rhythms. 

Support your Circadian Rhythm and sleep with MYOXCIENCE's targeted adrenal support nutrients in the morning and evening:

Link to video and show notes: https://bit.ly/3wRRKcf

Study Mentioned:

Brown, T. M. et al. Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults. Plos Biol 20, e3001571 (2022)

Time Stamps:


00:00 Specialized cells within your retina sense light and influence your body’s circadian clock system, neuro-endocrine functions, mood, affect, memory, focus, sleep, attention, and hormone regulation.

00:35 Sleep is as important as a nutrient.

01:30 Artificial light at night can impair your attention the next day and impact melatonin and growth hormone release.

02:08 A Lux is a measurement of the intensity of light.

07:00 Mental health disorders should prompt an examination of light hygiene.

07:30 Light influences circadian rhythm, sleep, alertness, mood, and neuro, endocrine and cognitive function.

07:40 Retinal responses to light are important determiners of health, wellbeing and performance.

09:20 Receiving 100 lux or more light exposure in the evening, melatonin is significantly suppressed.

10:30 In intense light, retinal cells seem to transmit messages that it is daytime, relaying chemical cues to the main circadian clock hub suprachiasmatic nucleus (SCN) in your hypothalamus, which is part of your hormonal regulatory system.

11:50 Daylight recommendation is 250 lux at the level of the eye. Being in the car or wearing sunglasses does not count.

13:15 Minimize exposure in the 3 hours prior to your sleep time to just 10 lux measured at the eye. A candle releases about 1 lux. Your phone is about 50 lux.

14:25 Sleep environment maximum ambient light exposure is 1 lux.

15:40 Just 5 lux during sleep has been shown to have significant increases in a myriad of cardiovascular biomarkers.

16:10 Light affects the rate at which you age at a cellular level.

Direct download: Light_Hygiene_Science.mp3
Category:general -- posted at: 4:45pm PDT

A new study finds resistance training paired with high-intensity intervals is superior to stay state aerobics (cardio) for fat loss and cardiovascular health.

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Video, Images and Time Stamps: https://bit.ly/3GassZR

Study Mentioned:

Dor-Haim, H., Horowitz, M., Yaakobi, E., Katzburg, S., & Barak, S. (2022). Intermittent aerobic-resistance interval training versus continues aerobic training: Improvement in cardiac electrophysiologic and anthropometric measures in male patients post myocadiac infarction, a randomized control trial. Plos One, 17(5), e0267888.

Time Stamps:

0:00 Intro
0:14 Study: Intermittent aerobic-resistance interval training versus continues aerobic training: Improvement in cardiac electrophysiologic and anthropometric measures in male patients post myocadiac infarction, a randomized control trial. Plos One, 17(5), (2022).
1:10 Heart disease is the top cause of death
1:37 Study & exercise parameters overview
2:19 Skip the stead-state cardio, do this instead
3:42 Weight lifting paired with cardio is best
4:23 Why reducing belly fat is important for the heart
4:49 This is important
5:27 Heart Rate Variability (HRV)
5:40 Belly Fat Loss
6:25 How weight lifting burns more belly fat
7:00 Belly Fat Loss specifics
8:00 Summary and conclusions


Circadian rhythm optimization can improve metabolic health and support longevity. Learn ways to match lifestyle interventions with your circadian clock.

Crush your next workout or sauna session with the new Electrolyte Stix by MYOXCIENCE: https://bit.ly/electrolyte-stix

Use code podcast to save 15% OFF at checkout

Link to show notes and video: https://bit.ly/3a6Zo9D


Time Stamps: 


02:10 A dysregulated circadian clock system causes disease and dysfunction at the cellular level.

02:30 20%-50% of your protein synthesizing genes oscillate on a diurnal rhythm.

03:40 Disease alters the circadian clock system.

04:40 Blood sugar management supplements and pharmaceuticals would be best taken in the afternoon or evening, when blood sugar levels are most erratic.

05:03 Blood lipid level management supplements and pharmaceuticals would be best taken in the evening, when lipid synthesis occurs.

05:54 Decrease inflammatory tone before you go to sleep by doing some light yoga, breath work, take probiotics or curcuminoids.

07:30 Sleep perturbations cause dysbiosis in gut bacteria.

09:40 The intensity of your circadian rhythm is reduced as you age.

11:10 Circadian chronotypes influence the timing of cancer interventions.  

12:00 N-acetylcysteine and other antioxidants are best taken in the evening or before bed.

12:40 Results of studies may be inaccurate due to timing.

15:20 Shift workers have a higher incidence of cancer, metabolic disease, and obesity.

14:50 Cold, food, heat, meal timing and exercise influence your circadian clock system.

17:20 Menopause challenges the circadian clock system, reducing the amplitude of the rhythms.

18:40 Young people/children’s circadian rhythm is more light sensitive. Artificial light can be more problematic.

23:00 Fasting and feeding influence your circadian clock system. Break your fast between 11 and 1 pm when your digestive system is primed.

24:45 DHEA antagonizes cortisol’s synthesis and expression.

28:05 Darkness is a circadian cue. Exercise light hygiene.

31:25 Morning cold exposure and evening heat exposure enhances circadian amplitude.

Direct download: circadian_medicine_is_the_future_of_health_.mp3
Category:general -- posted at: 3:43pm PDT

Dieting can slow down your metabolic rate. Learn how to “reverse diet” to increase your metabolic rate and continue fat-loss progress. 

Crush your next workout or sauna session with the new Electrolyte Stix by MYOXCIENCE:  Use code podcast to save 15% OFF at checkout

Link to show notes and video: https://bit.ly/3laQ5b5

Link to Robert's new book: https://amzn.to/3yC9YPY

Time Stamps: 

03:15 Competing while keto to preserved lean mass as effectively, if not more so. 
05:30 Eating keto after competition helps you to avoid rebound weight. 
09:00 Chronic under consumption is common. Your body’s metabolic rate will downregulate to follow suit. 
10:05 A period of higher caloric rate gives you a higher metabolism when you transition to a deficit. 
11:58 There needs to be balance between the building phase and the cutting phase to achieve growth.
13:20 For about 7 years, Robert has been on a strict ketogenic diet. 
14:00 You can compete at an elite level without carbohydrates. 
16:00 Testosterone: Higher dietary fat in a ketogenic diet helps to keep testosterone levels stable in the context of a deficit, which is muscle preserving.
19:00 Robert’s testosterone levels remain high during prep by being ketogenic, with high fat intake. 
20:20 The harder you train in a caloric deficit and maintain progressive overload principles, sends a signal to your body that the muscle is still in high demand and to preserve it. 
21:21 Cardio is a lever to pull. 
24:15 Reverse dieting
25:20 It feels better to increase calories, for those who have been undereating. 
27:00 Your body benefits from having sustainable times of caloric surplus and caloric deficit.
28:15 Robert trains fasted during all phases of training.
28:50 You won’t need a protein shake to maximize your anabolic state if you are taking in enough protein, calories, and nutrients over the course of 24 hours in your surplus.
30:40 Robert often goes OMAD, with one satiating meal, in the later phases of prep. 
33:22 During the last of competition prep/cut phase, Robert incorporates ketogenic caloric refeeds. 
35:30 Eating in a stressed state likely compromises your body’s ability to fully assimilate that nutrition. 
39:30 Target muscles should be hit twice a week, for natural bodybuilders. Frequency, intensity, and volume are your levers to pull. 
39:50 Robert uses an 8-day training split.
43:00 Ground beef and eggs are easily an easy food to track and manipulate for macros. 
43:49 The Keto Brick is a good source of dietary fat in the form of steric acid. It is beneficial and tastes good. 
45:35 A Nootropic Brick, a brain brick, will be launched soon. 
46:00 Robert’s Desert Island Exercise: Deadlifts work a little bit of everything. 

 

Direct download: Robert_Sikes_Burning_Fat_w_Reverse_Dieting.mp3
Category:general -- posted at: 2:38pm PDT

Researchers in Europe find that exercise habits in the year prior to COVID exposure decrease severity of symptoms.

 

Crush your next workout or sauna session with the new Electrolyte Stix by MYOXCIENCE:  Use code podcast to save 15% OFF at checkout

Link to show notes and video: https://bit.ly/3wiMcqZ


Malisoux, L., et al (2022). Associations between physical activity prior to infection and COVID-19 disease severity and symptoms: results from the prospective Predi-COVID cohort study. BMJ Open, 12(4), e057863. 


Time Stamps:


00:02 Physical activity is protective against both moderate and severe COVID 19-like illness.

01:00 People who are physically active are less likely to experience common classic symptoms.

01:53 Exercise is a key therapeutic intervention. It does not need to be structured recreational fitness.

03:45 There are now 7 studies showing that regular exercise and physical activity saves lives.

05:43 MET = Metabolic Equivalent Task.

06:15 Fewer than 30 MET hours per week means that you more likely to have moderate to severe symptoms.

09:45 80 MET hours per week garnered the fewest symptoms.

10:50 40 – 60 MET hours per week is ideal.

12:00 Even walking and gardening are protective.

12:40 There is reduced odds of death.

 

Direct download: Exercise_Luxembourg.mp3
Category:general -- posted at: 6:10pm PDT

Heat from sauna and hot tub therapy improves cardiovascular and metabolic health by stimulating heat shock proteins that initiate a downstream series of favorable health improvements.  

This new Electrolyte + Creatine Combo can help you crush your workouts and intermittent fasting sessions: https://bit.ly/electrolyte-stix Use code podcast at checkout to save

​The first 1,000 people to use this link or my code HIGHINTENSITYHEALTH1221 will get a 1 month free trial of Skillshare: https://skl.sh/highintensityhealth12211 Learn more about how heat shock protein activation from sauna and hot tub therapy can improve cardiovascular and metabolic health

Links to video/research: https://bit.ly/3kZ2JcW

We explore more about: 

-What heat shock proteins are and the health benefits associated with their activation 

-The link between heat shock proteins, blood flow and blood pressure 

-How heat can enhance fat loss and improve blood sugar control 

-Using thermal stress: how hot, how long and how many days a week 

Direct download: Heat_Shock7_2.mp3
Category:general -- posted at: 11:43am PDT

Aging naturally causes muscle loss, and poor metabolic health hastens the process. Learn how to break this viscous cycling and preserve muscle as you age.


Th new Electrolyte + Creatine combo by MYOXCIENCE Nutrition can help you crush your workouts and intermittent fasting sessions: https://bit.ly/electrolyte-stix 
Use code podcast at checkout to save 15% 


Links to research, video and show notesh: https://bit.ly/383kKUD

Time Stamps

0:26 You become less glucose tolerant as you age. 
0:49 Insulin resistance amplifies the rate of acceleration in the wasting of muscle. 
1:05 Muscle stem cells, as you age, cause your muscles to behave like fat tissue. 
1:25 Muscle tissue of people who are insulin resistant or diabetic resembles that of age-related sarcopenia. 
1:35 Atrogenes drive atrophy. 
1:52 60 to 80% of post meal glucose is deposited in skeletal muscle. If there is no muscle, it gets converted into fat.
2:45 About 83% of American adults suffer from some sort of insulin resistance. 
3:25 Insulin resistance favors muscle protein catabolism, at the expense of muscle protein synthesis. 
6:18 Insulin resistance activates atrophy genes. 
6:50 You become more insulin resistant and lose muscle mass as you age. 
7:40 Hyperinsulinemia accelerates atherosclerosis (heart disease) and cancer. 
10:58 Insulin resistance leads to a decline of mTOR activation in your muscle. 
13:00 About .1% of all of your muscle tissue is turning over at any point. Progenitor stem cells are involved in the maintenance and regeneration of your muscles.
14:00 Muscle is the most active site of protein metabolic processes in the body. 
14:25 You may get better gains from exercise and resistance training by being more insulin sensitive. 
15:10 Background inflammation from insulin resistance can accelerate muscle atrophy. 
16:00 To become more insulin sensitive…

Direct download: Insulin_Resistance_Causes_Muscle_Loss_New_Details_.mp3
Category:general -- posted at: 3:31pm PDT

According to the CDC’s recently released 2021 figures, two health conditions claimed a combined 3.2 times more lives than COVID-19. This is where you should focus your energy and health resources. 


Crush your next workout or sauna session with the new Electrolyte Stix by MYOXCIENCE:  Use code spring17 to save 17% OFF at checkout to save


Link to show notes, video and research: https://bit.ly/top-cause-of-death-2021

 

Direct download: Top_Causes_of_Death_2021V1.mp3
Category:general -- posted at: 6:45pm PDT

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