Intake 9 2020

Time Stamp: Call 1

00:00 – Q – When you spoke about the oxidative system, you said about getting people to breathe properly. What does this actually mean to breathe properly, or is it a case of when people are stressed they hyperventilate, is that what you are referring to?

10:34 – Q – Can you explain how the Golgi tendon organ works?

17:55 – Q – Would you stretch and lengthen a muscle followed by a contraction to strengthen that new range?

31:00 – Q – With programming structural balance work, especially for online training, would you place the structural balance work first in the workout to ensure the clients do it?

38:15 – Q – If you have taken someone through Leastmode protocols and achieved great health markers and fitness; what are the absolute minimum requirements of cardio to maintain these adaptations?

49:40 – Client Case Study – High stress client went through all the Leastmode protocols and it was only when she went on holiday that her RHR dropped from 86 to 55.

Time Stamp: Call 2

02:00 – Explanation of the inability to utilise carbs effectively during periods of chronic stress.

19:55 – Q – For a client who has poor metabolic flexibility, would getting them to do fasted cardio expedite this process?

28:48 – Q – What are the optimal HRV ranges using Oura ring and how much does this differ between men and women and also how they age?

41:53 – Q – When you have a client who seems to be doing all of the right things but they just can’t improve REM sleep what are the things you have seen help with that?

55:20 – The need to solidify adaptations before moving on.

1:02:40 – Q – Where does Thyroid dysfunction fit into the chronic stress model?

1:11:30 – Client Case Study – Male client is 33, in fantastic shape and low stress levels. All his metrics are perfect except high blood sugar levels. We have added in Aerobic output into his program. When should we retest?

Intake 8 2020

Time Stamp: Call 1

00:00 – Introduction.

02:45 – How to avoid initial overwhelm with the course.

11:20 – Luke’s suggestion for online and in person training for clients who ‘pop in and out’ of the country.

25:00 – Rampant plagiarism in this industry and how ‘teaching is mastery’.

38:00 – Q – ‘How do you know if someone is in the correct Metabolic pathway?’ – Discussing Metabolic Flexibility

1:02:25 – What Leastmode programming could look like.

1:31:35 – Q – ‘A lot of clients are on medication that damages Mitochondria, how badly does it damage it and how do you combat this?’

1:36:55 – Q – ‘Are you measuring blood pressure first thing in the morning or before a session?’

1:39:05 – Q – ‘If I wanted to structure my nutrition during a low carb phase to sustain conditioning, how do you determine the appropriate amount of carbs for a 5KM run?’

2:08:35 – Q – ‘Is there a rough guide as to how much resting heart rate can fluctuate day by day?’

Time Stamp: Call 2

08:55 – Mastering your own bodyweight movements before loading.

27:45 – Q – ‘How often would you prescribe PNF stretching and when would you?’

42:38 – Q – ‘When is the best time to stretch, to avoid drop in performance?’

59:27 – Q – ‘How do you know where the switch over between training too much Aerobic can take away from your power output?’

1:02:15 – Q – ‘If someone has very tight Fascia, what can we do to help release that?’

1:05:12 – Q – ‘What are your opinions on the Jefferson Curl?’

1:09:00 – Q – Client Case Study – Discussing struggles with hip flexion in a lunge.

1:19:45 – Q – ‘What other factors other than stress can cause constipation?’

1:26:45 – Q – ‘How do you know when you are training at 65% Vo2 Max?’

1:34:45 – Q – AMPK style training explained.

1:54:20 – Q – Acetyl CoA discussion.

Intake 7 2019

Time Stamp: Call 1

02:30 – Review of Exercise Metabolism Lecture

05:00 – Defining Metabolism

09:55: ATP – The Energy Currency of the Body.

14:10 – Oxidative Phosphorylation

22:20 – Fat Oxidation vs Substrate Oxidation

28:35 – Anaerobic Metabolism

34:30 – Hierarchy of Training Importance

37:00 – Linking Bioenergetics to Program Design

38:30 – Where does ATP go?

39:10 – Review of Muscular Contraction

42:50 – ATP Utilisation in the Energy Systems

47:30 – The Aerobic System Explained

50:10 – Metabolic Fuels Explained

55:55 – The Energy System Demands of Various Sports

59:25 – Q – Using Quizlet to Learn Anatomy. Also, How to Avoid Overwhelm with all this Information.

1:07:20 – Q – Does Aerobic Training Lead to the Ability to Increase Type 1 Fibre Recruitment?

1:19:28 – Q – Should you Still Supplement Creatine if you Eat a Sufficient Amount of Red Meat?

1:20:10 – Q – Backloaded Structural Balance Training Explained.

1:31:15 – Q – With clients who have Low HRV and High Blood Pressure, why are they finding it hard to get their Heart Rate to go up?

Intake 5 2019

Time Stamp: Call 1

02:42 – Q – What should your level of understanding be before moving onto week 3?

07:30 – Q – Why do we promote the increase of Mitochondria within the body and how does it help reduce sympathetic dominance.

17:45 – Q – Does magnesium as a supplement play a big role in getting someone into a parasympathetic state?

24:24 – Q – Carnitine as a supplement for helping with fat loss.

32:45 – Q – Best choice of multi vitamin for a vegan

48:30 – Review of Glycolysis

55:00 – Slides of Glycolysis

1:06:00 – Q – Is the Katch McCardle calorie formula too low in calories?

1:10:54 – Q – Does Lactate Threshold differ for different body parts?

1:22:00 – Q – Should probiotics be avoided by someone already with high levels of gut bacteria?

1:27:20 – Q – Is there a way to know that using cordyceps will work with your clients?

1:36:25 – Q – How do you get your clients ‘hooked’ to long term programming as opposed to quick transformations?

1:53:00- Mastery is teaching and Muscle Nerd student success stories.

2:01:39 – How do you go around training around L5 sacrum hip imbalance?

Intake 4 2018

Time Stamp: Call 1

00:00 – Prepping clients to do HIIT training, how to assess what conditioning to prescribe to them and working them across the conditioning continuum.

18:30 – Q – How do you translate aerobic conditioning with resistance training for clients who don’t like aerobic output?

31:45 – Q – Do you find it is best to use a Heart rate strap to best determine proper rest periods than just sticking to set rest periods?

35:00 – Q – What are the key things you utilise to ‘sell’ the Aerobic conditioning component to your client initially to get them to buy in within that first 4-8 week period?

39:36 – Q – In Lactate training, when the nutritional status of the cell can’t keep up with the body and this causes a stress response, is this an argument to say that this Lactate training would be more beneficial in a depleted state?

49:10 – Q – In terms of the initial 4-8 weeks of training, would you then potentially have someone do Aerobic training fasted?

59:00 – Client Case Study – Current client is very heavy and really needs to work on her conditioning. I have her sitting on the bike for 10-15 minutes after some strength training. Heart rate is sitting at only 110-120BPM and she is already feeling burning in her legs. Should we increase intensity to 130 BPM despite lactic burning?

1:06:28 – Q – For beginner Gen Pop clients, is it better to stick to the one conditioning stimulus of Aerobic or should we be rotating conditioning stimulus across the week? 

1:08:14 – Q – Do you recommend Nasal breathing primarily?

1:20:00 – Client Case Study – Past client is returning, CEO, highly stressed person. Should I finish his session with nasal breathing?

1:30:40 – Q – In this course do we learn how to assess when to move to new phases with clients?

1:39:00 – Q – What is the Muscle Nerds approach to working out calorie targets?