Body Science Podcast

Caffeine

Caffeine, it’s one of the most researched substances reported to help athletes perform better and train longer and harder. It’s also one of the world’s most popular supplement – whether you’re an athlete or just trying to make it through the day. Prof Chris McLellan, leading sports scientist, and Body Science Founder Greg Young talk about the effects of caffeine, overdosing, health benefits, long terms effects, using caffeine for performance, withdrawals and ‘adrenal fatigue’.

 

Summary Remarks

1. Caffeine exerts its effects on cognitive and physical function through adenosine A1 and A2 areceptor blockade in the CNS and peripheral tissues;
2. The mechanism currently believed to account for the ergogenic effects of caffeine is CNS activation resulting from adenosine receptor A1and A2a blockade not a shift in fuel utilization
3. 400 mg (∼5.5 mg kg for a 75 kg individual) of caffeine does not present a health risk (Doepker et al., 2016)
4. Lovallo et al (2005) reported habitual (5 days or more) consumers of moderate caffeine intake (300mg/day or 3 brewed cups of coffee) abolished the cortisol response to morning caffeine consumption.
5. Caffeine, in doses up to approximately 300 mg (∼4 mg kg−1),enhances a wide array of basic cognitive functions with minimal side effects by preventing alertness and attention decrements associated with suboptimal arousal, consistent with the Yerkes-Dodson inverted U-hypothesis
6. 50% of the non-alcoholic energy drink incidents were in children <6 years, and an additional 10.5% in children aged 6–12 years.(Seifert 2013)
7. Pregnant women 2.5mg/kg/day not associated with adverse outcomes (Wikoff et al 2017)
8. Moderate caffeine intake (~400mg/day) does not adversely effect cardiovascular health (Wikoff et al 2017).
9. The ability of caffeine to enhance cognitive and physical function is dose-dependent.

Insulin Masterclass with Accredited Sports Dietitian Harriet Walker

Today we’re talking insulin and insulin resistance. Harriet Walker, Accredited Sports Dietitian, and Body Science’s Greg Young discuss what it is, what is the disease risk, and how to you know if you have it. Plus top diet and lifestyle tips for reducing insulin resistance. As always this information is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only – please discuss any information in this podcast with your health care professional before making any changes to your current lifestyle.

https://athleticeating.com.au/nutrition-athletic-blog/2018/10/30/figuring-out-carbohydrates

• Liatis S1, Grammatikou S, Poulia KA, Perrea D, Makrilakis K, Diakoumopoulou E, Katsilambros N. (2010). Vinegar reduces postprandial hyperglycaemia in patients with type II diabetes when added to a high, but not to a low, glycaemic index meal. European Journal of Clinical Nutrition. 64(7):727-32. doi: 10.1038/ejcn.2010.89
• Ginsberg, H. N. (2000). Insulin resistance and cardiovascular disease. Journal of Clinical Investigation, 106(4), 453–458.
• Navale, A. M., & Paranjape, A. N. (2016). Glucose transporters: physiological and pathological roles. Biophysical Reviews, 8(1), 5–9. http://doi.org/10.1007/s12551-015-0186-2
• McKeown NM1, Meigs JB, Liu S, Saltzman E, Wilson PW, Jacques PF. (2004) Carbohydrate nutrition, insulin resistance, and the prevalence of the metabolic syndrome in the Framingham Offspring Cohort. Diabetes Care, 27(2):538-46.
• Type 2 diabetes usually develops gradually over several years, beginning when muscle and other cells stop responding to insulin. This condition, known as insulin resistance, causes blood sugar and insulin levels to stay high long after eating. Over time, the heavy demands made on the insulin-making cells wears them out, and insulin production eventually stops.
• Insulin Resistance If someone has insulin resistance, their body does not respond properly to the hormone insulin. The normal function of the hormone insulin is to transfer glucose from the blood into the liver and muscle cells, to be used as energy, and managing our blood glucose levels.
• Summary: Excess calories make you fat, usually carbs are wrapped up with fats in processed foods. When people eat better quality foods, they will reduce energy load, and therefore facilitate fat loss, which assist in controlling insulin, providing an opportunity for cells to re-sensitise to insulin.

The Big Four of Stress & Diet

Tiredness, weakness, fatigue and STRESS. If these are “The Big 4” issues plaguing your health and wellbeing, you’re not alone. In today’s podcast Dr Brad McEwen PhD (naturopath, nutritionist, herbalist, educator, researcher, and mentor with over 19 years of clinical experience) and Body Science’s Greg Young talk about the effects on stress on the body and fat loss, plus the natural ways you can reduce the negative impacts of cortisol on your health.

What to Eat and When for Top Athletic Performance

Accredited Sports Dietitian Harriet Walker and 98 Gym Trainers Chris Feather and Kevin Toonen speak to Body Science Founder Greg Young on how good nutrition is vital for performance, whether you’re a professional athlete or a weekend warrior. Athletic eating is giving your body exactly what it needs for performance in & outside the gym so the question is are you setting yourself up for success.

Dan Conn speaks mental health during his rise to fame

Fitness industry heavyweight and ex NRL star Dan Conn opens up to Body Science founder Greg Young about the mental health challenges he’s faced on his rise to fame. He explains how hitting a low point helped him discover his true passion for both physical fitness and mental wellness, and shares his top coping strategies to manage depression. His key message? It’s not weak to speak. With 45% of Australians experiencing a mental health condition in their lifetime, it’s time we step up and talk about it.

Insulin Resistance and Weight Loss

What is insulin? What does insulin do? And what is this ‘insulin resistance’ everyone talks about? Harriet Walker, Accredited Dietitian and Sports Dietitian, and Body Science’s Greg Young discuss what insulin is and how it functions in your body, what causes insulin resistance and how you can reduce your risk.

Sleep Better

❗️Lack of quality sleep holding you back from achieving your goals? ❗️ 🎙 In today’s podcast Dr Brad McEwen & Greg discuss:
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👉🏼 sleep strategies
👉🏼 how to sleep prep
👉🏼 sleep aids
👉🏼 discuss what to look at – therapeutic restorative sleep ingredients for #performancesleep & stop the pre sleep nervous, anxious, frazzled and fatigued feelings.
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Body Science is also releasing HydroxyBurn Sleep Rx this week which contains innovative and clinically researched ingredients Recoverben® and Bluenesse®, to help athletes sleep better, reduce muscle pain (improve recovery time), improve stress levels (cortisol) and enhance mood clinically proven within 1 hour ….

Meet the Trainers Training Models, Athletes & Actors at Sydney’s Most Instagrammed Gym

There aren’t many gyms out there that genuinely make us want to kick our fitness into gear, except maybe one – 98 Gym. Located in the heart of Darlinghurst, Sydney, it’s the training ground of Russell Crowe, Mark Wahlberg and Mel Gibson whilst in Australia, plus many more who love to train hard and sweat like hell. It’s a business that’s as big on social media as it is in real life; and without a doubt you’ve probably seen it pop up somewhere on your feed. Heck, you may have even been!

Stress Hacks for Weight Loss

Do you struggle with stress? Let’s be honest, that’s most of us. In today’s episode Author of Stress Teflon Luke Mathers, Accredited Sports Dietitian Harriet Walker and Body Science founder Greg Young discuss how eliminating your stress is not the answer. Instead, you can utilise stress to get more out of life, becoming a better version of yourself.

Thermogenic Supplements for Fat Burning

What are thermogenic fat burners and do they really work? More importantly, do you know what’s in your thermogenic? Dr Brad McEwen PhD is a naturopath, nutritionist, herbalist, educator, researcher, and mentor with over 19 years of clinical experience and Body Science founder Greg Young discuss the science behind thermogenesis, popular fat burning ingredients, effective dosages and ensuring that your using a high quality thermogenic fat burner that will get you results.