Professional Grade Supplements for WiseAthletes

Mitochondria are the powerhouse of the cell....yes, but what does that mean? What can we do, as Wise Athletes, to have enough healthy mitochondria in our muscles and everywhere else powering our bodily functions for optimal brain power, energy levels, we well as muscle power and endurance?

These questions and more are addressed by Dr. Mark Tarnopolsky, neurologist, mitochondrial researcher, lifelong elite athlete. Mark is the real deal who knows both sides of the story....the science and the practice of building muscle and VO2Max for performance today and a long stay on the planet as a strong athlete.

All right, let's talk to Dr Tarnopolsky about the single best way to stay healthy and strong as we get older....exercise.

• Professor of Pediatrics and Medicine, CEO and CSO, Exerkine Corporation,
• Director of Neuromuscular and Neurometabolic Clinic,
• McMaster University Medical Center

• "We all are suffering from the mitochondrial disease called aging"
• "An ounce of prevention is worth a ton of cure"...Muscle loss prevention is ideal but it’s never too late to restart exercising; benefits accrue to everyone who starts exercising at any age.
• Aerobic training is very good, but we also need weight training. Exercise provides a modest 4-year lifespan extension but a 10-year healthspan extension as it lengthens the time in life we can be mobile and take care of ourselves.
• Do at least 30 minutes of exercise everyday
• VO2Max is a function of and delivery of oxygen (heart stroke volume and heart rate) and extraction of oxygen (capillarization of blood vessels into muscle and mitochondrial volume to use oxygen)
• Vo2max:
• At rest: 3.5 milliliters of oxygen per kg of body weight per minute
• Min. to live without assistance: 12 ml/kg/min
• Mark's VO2Max at his athletic peak: 88.2 ml/kg/min
• VO2Max falls from 25/30 yo but older athletes have higher vo2max than sedentary young people
• But VO2Max isn’t enough for longevity. We need 3x/week of endurance training for VO2Max and 2-3x week of resistance training to build and maintain muscle mass.
• Longevity metrics: VO2Max, leg strength, waist-to-hip circumference
• Elite athletes need 2x the protein of sedentary people
• Don’t train with futility: Get enough high quality protein (aim for 1.2g/kg), don’t be deficient in Vit D (take a supplement), get sufficient calcium in diet. Milk and egg whites are the best quality proteins. Collagen is low quality protein (used as the no-protein control in experiments)
• Running or cycling at 65% of VO2Max (approx. lactate threshold; top of zone 2) 3-5x per week for 30-60 minutes a day will increase mitochondria.
• Interval training will increase the pace and HR possible at a zone 2 (“all day pace” of work) by increasing the lactate threshold. Once lactate starts to accumulate, it is only a matter of time before exhaustion sets in.
• Weight training in untrained older people does build mitochondria, and there is a spill over into VO2Max development
• Weight training for endurance athletes is about building muscle mass for strength and healthspan
• Fast vs. Slow twitch:
• Slow are the endurance fibers that are full of mitochondria, can go all day without fatigue, can burn every fuel we have with oxygen, but are smaller (to allow better oxygen delivery) and slower to turn fuel into

Professional Grade Supplements for WiseAthletes

We all want a healthy heart, lungs, and brain. Can you guess at the single behavior that connects the dots on solving: the ability to run or ride at the same speed using 25% less breathing, reducing the occurrence of the so called exercise induced asthma or bronchoconstriction (EIB), eliminating side stitches while running, avoiding frequent sinus infections and bronchitis, and even dodging aFib and dementia?...and what if it cost you nothing but your attention? Well, listen to this: The latest science is showing us that while breathing with an open mouth allows for an increase in ventilation, increases work capacity (think: vo2max), and actually feels more comfortable and normal, doing so also predisposes us to a variety of potential health problems over time. Right, today we are going to talk about nasal breathing.

while nasal breathing may have fallen off the internet talk circuit as a popular biohack, wise athletes should always pick the low hanging fruit.

so coming back to our show on episode 143, the one and only Dr George Dallam walks us through his personal benefits from adapting to nasal breathing nearly 20 years ago, and the latest research into the health and physical performance benefits available to us all...without ingesting any chemicals, or changing our diet, or buying a single thing. All you have to do is breath through your nose. Its a simple prescription; ....if only it was easy to learn.... i say since i have failed to fully adapt in the two years since i first spoke with dr dallam...

All right, let's talk to George Dallam, author of the just published book, the-nasal-breathing-paradox-during-exercise

George Dallam PhD

Dr. Dallam holds the rank of Distinguished Professor in the School of Health Science and Human Movement at Colorado State University - Pueblo (CSUP). Dr. Dallam has been involved in numerous research studies examining various aspects of triathlon performance and training, diabetes risk factor modification, and the effects of functional movement improvement on running. His primary research interest recently is focused on the capability of human beings to adapt to nasal only breathing during exercise as a way to improve both health and performance.

Dr. Dallam has received both the United States Olympic Committee's Doc Counsilman Science in Coaching award (2004) and the National Elite Coach of the Year award (2005) for triathlon. Finally, Dr. Dallam has been continuously training and competing in triathlon since 1981.

• Better filtering of particles and viruses (less nasal infection, bronchitis). Filtering becomes even more important when exercising because we take in so much more air.
• Less water lost though breathing
• Less energy spent on breathing (more energy for locomotion); higher O2 extracted per breath (higher efficiency)
• Recovery from “EIB” exercise induced bronchoconstriction (exercise induced asthma)
• Provides a powerful training stimulus to improve fitness…make you faster even if you go back to mouth breathing in high intensity efforts, such as races
• Improved stress management
• Better sleep, and overall improved recovery from exercise (lower stress, avoidance of snoring)
• Better posture and movement ability with improved diaphragm activity
• Functional movement benefits —diaphragm is a major core muscle that

Professional Grade Supplements & 5-Day FMD Kits for WiseAthletes

Like so many people, I have struggled to lose my visceral fat while I have continued to put on muscle.... but there is more to being a wise athlete than having maximum muscle. I also want to live LONG as a strong athlete. The prevailing wisdom says that when you fast or when you cut calories, you lose fat and muscle. So the challenge remains….how to thread the needle on losing the visceral fat while keeping my muscle. And what about the battle between the high protein for maximum muscle growth vs low protein for low IGF-1 and life extension? Is there any way to get the best of both worlds?

Today on episode 142 I am joined by Dr Joseph Antoun, a medical doctor who is now the CEO at L-Nutra, the company that makes Prolon, the 5-day FMD food kits (wwwprolonlife.com). Could fasting mimicking be the answer to losing visceral fat while retaining muscle and at the same time extending lifespan as a strong athlete? After talking to Dr Antoun, I am convinced it is…and as of today, I am on day 2 of my initial 5-day FMD.

Listen in to see if you come to the same conclusion.

And please forgive the inconsistent recording quality….but if you want to give the Prolon FMD a try, click on the link at the top of the show notes to get a great discount.

All right, let’s talk to Dr Joseph Antoun about fasting mimicking for athletes.

Joseph Antoun, MD, PhD, MPP

Joseph Antoun, MD, PhD is the CEO of L-Nutra, a Food as Medicine leader using Science to Nutrition research first to uncover what humans should eat to live healthier longer and second to help patients achieve better health outcomes.

Food as medicine & muscular longevity

• Use your body's built-in system to renew and fine-tune cells. ProLon, a 5-day precision nutrition program, and Fast Mimicking Technology formulation, is designed to trigger your body's built-in system to renew and fine-tune cells - by mimicking a fast.
• Fasting mimicking (not fasting per se) to get the renewal signal without resource depletion (Joe's take: long water only fasts are the equivalent of overtraining…too much signal without enough recovery)
• Periodic fasting mimicking turns on cellular renewal without forcing the body into restructuring into a low resource phenotype
• GH is a stress hormone. In water only fasting the body doesn't have the resources to maintain muscle. With FMD the minimal resources provided are enough to work with GH to maintain muscle while getting fat loss and autophagy
• Eat the least protein necessary to build and maintain the body and lifestyle you want. Any more than the minimum is age accelerating without muscle benefit.
• The amino acid composition matters. Focus on plants with some fish protein. That’s good enough for muscle building when combined with FMD a few times a year. Eat 0.8-0.9 g/kg on average per day (less if you aren't an athlete). Perhaps cycle between higher and lower amounts of protein around resistance training.
• For me, that means i'm cutting back from 200g/day to an average of 100g/day (I'll adjust after seeing how my body reacts)... I already started.
• I'm on day 2....looking in the box I can tell you it would be hard to pull it together myself. For now I will buy the box to see if it really does work for me. It’s pricy but tolerable. And the Fast Bar is delicious.
• Prolon info
• Clinical studies have shown that the ProLon formulation can specifically t