Mon, 29 September 2014
On this extended ESP Tipcast, I discuss a recent paper out of Nature describing a series of studies demonstrating the negative impact that artificial sweeteners have on gut bacteria and ultimately our metabolic health. Many of you will recall my interview last October (2013) with Dr. Susan Swithers discussing similar concerns about the metabolic derangements caused by artificial sweeteners.
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Direct download: ESP_TipCast_46__Ending_the_artificial_sweetener_addicition.m4a
Category:Tipcast -- posted at: 7:13pm EST
Mon, 8 September 2014
Long-time followers may recall an article I wrote way back in 2004 titled, the Altitude Applecart. No article before or since has seemed to garnered as much impact as that one did for no particular reason, I suppose. However, like so many things, altitude performance was and still is an area of great interest to me because it represents an extreme environment where hours, days and years of preparation can dissipate into an oxygen-deprived hallucination. More recently, extended training camps at altitude have renewed discussion on if and how extended periods of time living at altitude can improve performance. Interestingly, altitude training could be potentially used to mask EPO use, but that's another topic I won't cover. The purpose of this Tipcast is to explain some options you can take to perform your best at altitude. If you want to learn more about the physiological impacts of altitude, checkout the blog. If you're interested in learning about how to utilize altitude training to your benefit, I recommend listening to the Semi-Pro Cycling Podcast, which did an excellent job reviewing that topic.
Also a reminder that this is the final Tipcast reminder for my XX2i Giveaway. Get those comments, emails and reviews in today!
Direct download: ESP_TipCast_45__Training_and_racing_at_altitude.m4a
Category:Tipcast -- posted at: 5:28pm EST
Sat, 6 September 2014
Due to technical isssues the Tipcast was never uploaded. Here is the complete Tipcast.
On Tipcast 43 I debunk the myth that HR is useless and actually discuss why and how you should be using HR to optimize training.
For more information checkout on this and other topics go to: www.espanswers.com
SEARCH heart rate
Fri, 5 September 2014
In a recent paper published in the Annals of Internal Medicine, Bazzano et al. (2014) compared two groups of subjects consuming either a low carb diet (<30%) a low fat diet (<30%). The results of the study have raised eyebrows and have further strengthen the belief that dietary fat consumption does not increase the risk for cardiovascular disease, and may actually reduce it. Let's jump ahead to the conclusions before breaking down some of the results:
In summary, this 12-month randomized, parallel-group trial showed that a low-carbohydrate diet resulted in greater weight loss and reduction in cardiovascular risk factors than a low-fat diet among obese black and white adults. Restricting carbohydrate may be an option for persons who are seeking to lose weight and reduce cardiovascular risk factors and should be studied further.
Category:BLOG: Nutrition & Health -- posted at: 9:51am EST
Tue, 2 September 2014
Checkout the latest blog on specificity.
Category:BLOG: Training Tips -- posted at: 9:00am EST