'Dr. James DiNicolantonio shares tips about how salt, hydration and sauna strategies can improve strength and exercise performance. 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 Get Jame\'s New book Win: https://www.amazon.com/WIN-Athletic-Performance-Optimize-Recovery/dp/B09NH3VDMX/ref=sr_1_2?crid=76G6JSN99SO6&keywords=james+dinicolantonio&qid=1655996499&sprefix=james+dinicolantonio%2Caps%2C123&sr=8-2 Eat like your life depends it Tee Shirt!: https://bit.ly/3dEHM3e Links to to the full audio podcast: https://podcasts.apple.com/us/podcast/high-intensity-health-with-mike-mutzel-ms/id910048041?i=1000567534475 -------------Sleep & Camera Tools You NEED!----------------------- Best Low Carb Snacks: https://bit.ly/Carnivore-Crisps Best Sleep Mask: http://bit.ly/2AIVbDV Blue Blocking Glasses: http://bit.ly/blueblox Best Mouth Tape (Nexcare): https://amzn.to/31qJayh NeilMed Nasal Wash Kit https://amzn.to/3EUQaYE Breath Right Strips: https://amzn.to/31t5VSl A Metabolism Book Should Have:https://amzn.to/2jUiAh5 -----------------------------------------Show Notes-------------------------------------- 0:00 Intro 3:15 Maintain your muscle and cardiovascular health through exercise. 7:10 Preloading with salt and fluids correctly, allows you to exercise up to 20 minutes longer. 7:40 The main benefit from preloading with salt and fluids is from the boost in blood volume prior to vigorous exercise. 10:32 Dehydration acclimation, inducing mild amounts of dehydration multiple times, can help build blood volume. 12:05 Before a typical workout, you can ingest 1,000 mg of sodium and 10 to 16 ounces of fluid. 13:40 Increased blood volume increases cardiac output, decreases oxygen demand on the heart and gives you a larger volume to dissipate heat. 15:30 Sauna therapy lowers your baseline core body temperature. 16:05 When you are heat activated, your sweat becomes more dilute. 16:34 How to become heat activated. 20:07 Postpone your cold plunge for 2 to 4 hours after exercise, if your goal is hypertrophy. 26:55 Exercise timing. 29:20 Avoid caffeine at least 6 hours before bedtime. 31:48 If you are a vegetarian, you are not getting many nutrients found in red meat, like carnitine, carnosine, beta alanine and taurine. 33:45 Red meat is more nutrient dense than chicken. 35:10 Creatine improves cognition. 37:20 The more hydrated your muscle is, the better blood flow, oxygen delivery and pump you get. 38:40 Supplementing with creatine at doses of 5 grams per day is completely safe. 41:51 For prolonged vigorous explosive activity, preloading with carbs improves performance. 45:00 Longevity populations are generally smaller and have less muscle mass than Americans, so they can get away with lower protein intake. 48:40 Elevated LDL (outside of genetic influences) is not a risk factor for increasing heart disease, in the face of good insulin sensitivity, low triglycerides, and good HDL. 49:30 Oxidized LDL is a contributor to heart disease. 51:30 When you replace animal fats with vegetable oils, there is an increase in all-cause mortality. 55:05 Salt intake recommendations are based upon expert opinion, not clinical evidence, or meta-analysis. 56:00 When you go below 3000 mg of sodium, all the stress hormones and insulin resistance increase.'
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