On this episode of the Doc and Jock Podcast, we sit down and discuss the importance of sleep, how CrossFit and exercise effect brain activity, and ways to protect your sleep patterns and recovery routine with accomplished researcher, author and CrossFit Athlete Allison Brager. Whether you are a CrossFit athlete, weightlifter, or marathon runner the information in this podcast will help your sleep efforts, which will set off a chain reaction of positivity regarding your performance. Many of the points discussed can be found in her book, Meathead: Unraveling the Athletic Brain.
Meathead bridges scientific discoveries with athletic anecdotes to unravel the neuroscience of exercise for the jock, gym rat, and sports nut. This is one of few popular science books that strictly focuses on exercise and athletic performance at the level of the brain. This book also serves as inspirational reading for the “pre-determined” couch potato by showing how easy it is for the brain to positively crave exercise and the short- and long-term benefits of exercise for brain health and function. For athletes and coaches, this book provides unique perspectives for enhancing athletic performance and recovery
According to Alison drugs are not the answer; sleeping naked is! Also, shift work, next to refined sugar is the worst invention in human history. Lastly, that some of Tim Ferris’s sleep recommedations are “BULLSHIT!” The bottom line is getting on a consistent pattern is as easy as establishing and protecting your routine.
For more on CrossFit Terminus’s super smart alternate, check out the bio below:
Dr. Allison Brager is a neuroscientist and science educator by day and an athlete and coach by night. She holds a Bachelors of Science in Psychology from Brown University and a doctorate in physiology from Kent State University. Dr. Brager’s research focuses on the physiology and genetics of sleep and behavior. She actively publishes in biomedical journals and has ben featured in the media. Beyod the laboratory classroom, Dr. Brager is a CrossFit athlete and former Divison I collegiate athlete who has competed in international competition televised on ESPN networks.
The following are links to Coaches, Establishments, and great folks mentioned in this Podcast – be sure to tell them Doc and Jock sent you!
Allison' Social Media:
Twitter and Instagram - @beastlyvaulter
Read more at http://docandjock.libsyn.com/author-of-meathead-unraveling-the-athletic-mind-allison-brager-talks-sleep-exercise-and-brain-function#4WkU0LICVkcJLYth.99
The latest Doc and Jock podcast is out today and we want to know what your recovery program looks like. What's that? You don't have one? Thought so. This podcast lays out a simple, 5-step program to get you started on a great recovery plan. Anyone can workout, but only athletes take the time to properly recover. Be an athlete.
Listen Here on iTunes
5 Steps Towards Quickening Your Recovery:
1. Full Up
2. Stretch, Moblize and Compress
3. Keep Moving
4. Advanced Techniques - This step is different for each of you depending on the activity, time to recover and the resources you have access to.
5. Protect your sleep The guys mentions some great coaches, products and techniques that all athletes should consider.
Here are some helpful links to those mentioned in this episode:
It’s 5am, you’re up and getting ready for work. You got 6 maybe 7 hours of sleep last night and you’re off to crush the day at the office! Coffee in hand and listening to your favorite podcast on the drive (most likely the Doc and Jock podcast). You get through your normal day and then sit in traffic for 45 minutes on the drive home (Atlanta traffic can be rough). Once you’re home it’s family time. You haven’t seen your kids or wife all day and all you want to do is hang out with them. Before you know it, it’s 7pm. Your kids are acting crazy because they don’t want to go to bed and you’re starting to get hungry. Once the kids get to bed you have a couple choices:
I know to many of you this example may or may not resonate. This is basically my schedule 3-4 days a week. For many people lacking time is a common frustration. For me, it happens to be dictated by owning a business, having kids, enjoying spending time with my wife and creating online content like this blog post.
Of all the options above I typically go with option 4 on a day like I explained. Hitting a short but intense workout before I eat dinner is an easy way for me to keep some regular training in my schedule on busy days like this. My preference for these late evening workouts after a hectic day- the kettlebell!
I feel everyone should have at least one kettlebell at their house. We have two at mine, a 24kg bell and a 16kg bell. They don’t take up much room, are pretty inexpensive and they give you a ton of options when doing a training session at home.
Here are a few examples training sessions I like to do that just involve one kettlebell.
As many rounds as possible in 20 minutes. 24kg bell for men and 16kb bell for women.
-10 overhead swings
-run 200 m
-5 power clean and jerk each arm https://www.youtube.com/watch?v=bjKGrZ7-pWQ
-run 200 m
-10 goblet squats
-run 200 m
Perform 5 rounds of
3 Turkish Get Ups each side
20 russian swings
10 head cutters https://www.youtube.com/watch?v=tJA07NpN7pM
Rest 1 min
Every minute on the minute for 15 minutes
5 single arm KB snatches https://www.youtube.com/watch?v=g3c73NahdjU
Complete each round as fast as possible.
Throw in some midline stability work at the beginning or end and you have yourself a respectable little training session. Not only that, but in the time it would take you to drive to the gym and back, you completed a training session.
You may not be headed to the CrossFit Games doing just these type of workouts alone. Chances are, if you’re reading this you aren’t going to the CrossFit Games regardless! Staying committed to regular training sessions is important for moving well, staying fit and being able to keep up with two crazy kids.
Listen Here on Libsyn or head to iTunes Here to download the podcast. While at iTunes leave us a review and ideally a 5 star rating!
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On this Episode of the Doc and Jock Podcast Dr. Danny and Coach Joe have a conversation with Supplement and Performance expert Anthony Alamda. The guys discuss supplementation as it relates to performance. Anthony sheds some light on creatine, beta alanine, caffeine, protein, and carbohydrate loading. This is easily the most information dense episode we have ever put out!
You will learn that many of current trends regarding the usage of popular supplements is misguided at best and that if you are doing CrossFit you need carbohydrates. Bottom line is that if you want to be considered an expert in anything you need to be on your game and up to date regarding current trends in your field.
Be on the look out for Vitargo at the Independence Games on July 18th and 19th if you are on the east coast and CrossFit Games starting on Juky 21st of you are on the West Coast. You can also purchase the Vitargo products Anthony discusses directly at store dot vitargo dot com. (store.vitargo.com)
Some of the major points and questions covered are:
Creatine as a pre work out
What is the itch response you get from beta alanine?
Is there value in in a placebo response?
When you are burning fat in your workouts do you know where that fat is located?
What is the magical allure of the sweet potato?
Is there any value to the glycemic index as most people understand it?
How much protein can your body uptake in a given serving or on any given day?
Are high level CrossFit athletes using PED’s?
Is gut health and malabsorption something most folks need to worry about?
Does gluten free really mean gluten free?
Is there compelling evidence to show that whey protein powders are better for performance than other powders?
Why Vitargo over other super sugars?
What’s what next for Vitargo?
Who is Anthony Almada?
Anthony L. Almada started in the natural products industry in 1975, working in retail health food stores. He has a BSc in Physiology (Cal State U, Long Beach) and performed his Masters thesis research in Nutritional/Exercise Biochemistry at UC Berkeley. In 1990 he created the “thermogenic” category of dietary supplements. In 1992 he co-founded EAS, which pioneered creatine monohydrate and evidence-based sport nutrition in most of the world, and was the first company to introduce Vitargo® outside of Scandinavia (in 1997). He has collaborated on over 50 university-based clinical trials (nutrition intervention, in health and disease), is a co-author on over 30 peer reviewed scientific journal articles. He is a frequently sought out nutrition business, science, and intellectual property expert, having been quoted in the New York Times, Business Week, and Forbes. He is on the editorial board of several scientific journals and is a member of the editorial advisory board of Nutrition Business Journal. He is a co-founder and Fellow of the International Society of Sports Nutrition (ISSN). He is the Founder and CEO of Vitargo Global Sciences, LLC.
On this episode of the Doc and Jock Podcast we talk about simple but effective nutritional advice. Joe and I have both done a ton of self experimentation with different nutrition plans/concepts. We narrow our advice down to 5 principles that are effective for the masses.
If you're a really high level athlete or are putting in tons of training, you're going to be a bit more complex than what we talk about. For the rest of us humans, these principles with apply perfectly.
Here they are:
1. Eat unlimited amounts of high quality meats and vegetables.
2. Know your fats and eat a lot of them because they are essential.
3. Earn your carbs.
4. Gluten free is the only way to be.
5. Avoid processed foods.
One little editing error in this one to note is about mid way through the podcast Joe's son walked in and asked him to turn on the TV. This wasn't edited out so you get to hear all the glory of being a parent! Don't let that distract you from some really effective nutrition advice.
Here are a few links to books/videos we reference in the podcast.
Chris Kresser Blog
Gary Taubes Video
Listen here on Libsyn or here on iTunes. Don't forget to subscribe to our Podcast on iTunes so you'll always know when we put out our latest and greatest information. While you're their leave us a 5 star rating and a sweet review!
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Dr. Danny and Dr. Jackie's views on performance improvement, injury prevention and sometimes other random thoughts.