Science says eating just one meal per day can improve your health. Learn more at https://highintensityhealth.com/OMAD ----- -----------------------------------------Lets Connect-------------------------------------- ➢ Facebook https://www.facebook.com/MikeMutzelMS ➢ Listen to the Audio in iTunes: http://highintensityhealth.com/itunes ➢ Instagram https://www.instagram.com/metabolic_mike 9:08 Dr. Tom’s Work with Professional Athletes: Dr. Tom was the team nutritionist for the New York Jets. He introduced nutrient timing, macronutrients, all organic foods, pulled out the soda and ice cream machines. He thinks it is more than a coincidence that the team did very well that year. He still works with a number of athletes, professional, collegiate, and high school, as a personal consultant and through his practice in New Jersey. 11:58 How Does He Use Nutrient Timing? Football players and other athletes are often not meeting their caloric needs. To build muscle, you need to consume more calories in a day than you burn. Dr. Tom believes in nutrient timing: energy phase, anabolic phase and growth phase. While you are working out, working your muscles, you are consuming a glucose electrolyte solution with branch chains and glutamine. You are almost recovering as you are training. It delays fatigue and increases performance. They start with a pre-exercise snack. Energy phase – fuel the muscle. Anabolic Phase – Individualize and fine tune carbs to protein ratio. You want to spike insulin, reduce cortisol; drive carbohydrates and protein into your muscle. Growth Phase is from workout to workout. 15:40 Which Carbs Should We Consume? Dr. Tom likes the more slow releasing carbohydrates, the super starch for athletes and for people looking for recovery. You can use dextrose, sugar or juice. Use a high quality protein. Whey protein has the quickest release and is usually best for recovery. This is to be consumed within a 30 minute post workout window. You need to quench the cortisol. Insulin is the number one anabolic hormone in the body. In order to build lean muscle mass, you need to spike insulin. If you are looking to lose weight, you use a different strategy. 17:39 Muscle Building Strategies for Women: Examine caloric and protein intake. Many times, increased protein is needed. Workouts should entail fewer and slower reps in a good cadence. He recommends a 4-4-4 program: four sets per body part, four work sets, and 4 seconds concentric/4 seconds eccentric. There needs to be enough time between workouts to have a full recovery. Each muscle group requires a different amount of time for recovery. Quads may take 6 to 7 days to fully recover. Biceps and triceps can recover in as little as 48 hours. High quality creatine should be part of women’s strategy as well. 21:58 The Importance of Time under Tension and Eccentric/Concentric: You will build more muscle on the release of a motion than the initial motion. A slow 4 second flexion and 4 second release of flexion eliminates the use of momentum and fully utilizes the muscle. If there is no locking at the top or bottom of the rep, it ensures pure tension on the muscle. Slow and controlled is the best way to break down muscle tissue. If you feed it, you will get a better anabolic response and that is hypertrophy. 23:36 Best Exercise Model for Health: Everything is individual. There is no perfect workout. There is no perfect exercise. There is no perfect food. The key is that you are dynamic in your training. 25:38 Switching Exercises: Vary how you work out muscle groups. When you hit a plateau with a muscle group, take a break for a few weeks or approach it using a different means. You need to make it variable for your nervous system and for your muscular adaptation system. Changes should be seen within 12 weeks. 26:29 Data Collection & Heart rate Monitors: Dr. Tom’s patients wear heart rate monitors and train in the proper zone for fat burning. He finds that data collection is great for keeping his patients motivated. He is also a functional medicine and nutrition practitioner. He does blood work, runs vitamin/mineral analysis, food sensitivity tests, and everyone gets a body composition test. It is a great way to track patient’s fat/muscle ratio. It helps with compliance. 31:09 The Successful Ketogenic Diet: In the ketogenic diet, you are shutting down the glucose and you teach your body to adapt to burning fat. It can be a lynchpin for people to start burning fat. The average person loses 18 to 22 pounds in 5 weeks. If you are over 50, it is a little slower. Dr. Tom uses the Transformation 360 program. The program uses real food, using nutrition packs of protein, carbs and nutrients between meals. It gets people on the right track for eating once the program is completed. .