84 - 7 Secrets To Recovering Harder Than You Worked Out

Episode 84 recover harder than you worked out.JPG

The calories you burn in your workout today doesn't matter.

Wait, what?

That's right. It's not the energy expenditure of your workout that is going to stick with you.

It's the long-lasting adaptations that your body creates due to the stress of your workout.

The magic of your workout happens AFTER the workout.

Adaptations like

Rewiring of your cerebellum to prevent neurodegenerative disease

Improved muscle density, size, and function

Excessive post-exercise oxygen consumption

Strength, power, stability, range of motion

Hormone modulation

Injury prevention

Are all paramount compared to caloric burn

And it turns out that there are some great "secrets" that are proven to scientifically support your workout effort by boosting your recovery efforts!

Mentioned in the show

Weekly Updates

definingdadbod.com/ddb1

Summer Shred

definingdadbod.com/shred

How To Work Out While Sleep Deprived

definingdadbod.com/blog/9

Relora (for DHEA)

https://www.amazon.com/gp/product/B0013YW7VC/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0013YW7VC&linkCode=as2&tag=definingdadbo-20&linkId=309eb4cfcf945f373403399904e0cd4c

References

[1] Talbott SM, Talbott JA, Pugh M. Effect of Magnolia officinalis and Phellodendron amurense (Relora®) on cortisol and psychological mood state in moderately stressed subjects. Journal of the International Society of Sports Nutrition. 2013;10:37. doi:10.1186/1550-2783-10-37.

[1] Increased free cortisol secretion after awakening in chronically stressed individuals due to work overload. Stress Medicine 1998; 14:91-97.

[1] Shimomura Y, Murakami T, Naoya Nakai N, Nagasaki M, Harris RA (2004). “Exercise Promotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle during Exercise”. J. Nutr. 134 (6): 1583S–1587S. Retrieved 22 March 2011.

[1] A O’Connor, S Simbo, et. Al. Powdered tart cherry supplementation moderates post-exercise immunosuppression, total cholesterol, and antioxidant status with no effect on performance recovery following an acute bout of intense lower body resistance exercise. A O’Connor, S Simbo, et. Al. Journal of the International Society of Sports Nutrition 2014 11(Suppl 1):P32. DOI: 10.1186/1550-2783-11-S1-P32.

[1] Fassett, Robert G.; Coombes, Jeff S. (2009). “Astaxanthin, oxidative stress, inflammation and cardiovascular disease”. Future Cardiology 4 (3): 333–342.doi:10.2217/fca.09.19. PMID 19656058.

[1] Hsu, C. H.; Cheng, A. L. (2007). “Clinical studies with curcumin”. Advances in Experimental Medicine and Biology 595: 471–480. doi:10.1007/978-0-387-46401-5_21. ISBN 978-0-387-46400-8. PMID 17569225.

[1] Ftaiti F, Jemni M, Kacem A, Zaouali MA, Tanbka Z, et al. Effect of hyperthermia and physical activity on circulating growth hormone. Appl Physiol Nutr Metab. 2008;33(5):880-887

[1] http://www.scientificamerican.com/podcast/episode/meditation-meta-analysis/

[1] B L Alderman, R L Olson, C J Brush, and T J Shors. MAP training: combining meditation and aerobic exercise reduces depression and rumination while enhancing synchronized brain activity. Department of Exercise Science, Rutgers, The State University of New Jersey. Received 5 October 2015; Revised 1 December 2015; Accepted 5 December 2015