35: How to Optimize Recovery Part 1: Workout & Training
Release Date: 06/29/2020
62: Optimize Your Strengths with Talent Stacking
Master Your Health Podcast
Talent Stacking is a concept developed by Scott Adams (author and creator of the Dilbert comic) that combines your strongest skills in order to give you an edge in your field. It can have a huge impact on your life and career when used correctly. That’s why in this episode we’re breaking down the method, how to determine your own talent stack, strategies to improve, and so much more.
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61: How Decluttering Can Change Your Life
Master Your Health Podcast
Decluttering your space and getting rid of things may not seem like the most exciting idea, but it can make a huge difference in your day-to-day life and stress levels. That's why in this episode, we're breaking down Marie Kondo's method of decluttering, how to use it, and how it can benefit you. If you have ever felt overwhelmed by the amount of things in your house that you haven’t used in forever or thought about decluttering your things, then this episode is for you.
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60: Getting Serious About Pregnancy Nutrition w/ Kelly LeVeque
Master Your Health Podcast
Health and nutrition should always be a priority, but especially when it comes to pregnancy. Kelly LeVeque aka @bewellbykelly is a holistic nutritionist and celebrity health coach who specializes in pre-pregnancy, pregnancy, and post-pregnancy nutrition. In this episode, Kelly shares lots of tips for good nutrition and overall health in all stages of pregnancy.
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59: Top Nutrition and Fitness Myths, Part 3
Master Your Health Podcast
With the amount of conflicting health-related information out there, it can be difficult to navigate what’s what when it comes to nutrition. That’s why in this episode, we’re breaking down the truth behind more common health myths.
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58: The Immunity Fix w/ Dr. DiNicolantonio
Master Your Health Podcast
The human immune system is crucial to good health, especially today with the prevalence of COVID-19. There has been much debate over if, and how you can support immune health. In this episode, Dr. James DiNicolantonio, a cardiovascular research scientist and doctor of pharmacy at Saint Luke’s Mid America Heart Institute in Kansas City, Missouri, takes a deep dive into what he has learned about supporting immune health in general, as well as directly relating to COVID-19.
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57: Top Nutrition and Fitness Myths, Part 2
Master Your Health Podcast
There are so many health and wellness myths out there that can make achieving a healthy lifestyle seem impossible. But it doesn’t need to be so complicated. That’s why we’re breaking down even more of the most common myths surrounding health and fitness.
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56: Top Nutrition and Fitness Myths, Part 1
Master Your Health Podcast
There are so many crazy nutrition and fitness myths out there, it can be difficult to know what’s what. That’s why in this episode, we’re breaking down 5 common health and fitness myths and the truth behind them. From dietary sodium intake to supplement needs, strength training, and so much more, we got you covered.
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55: How to Set 2021 Intentions & Resolutions That Actually Stick
Master Your Health Podcast
Now that 2020 is in the rear view and a new year lies ahead, it’s the perfect time to reflect on some goals you’d like to reach in 2021 and how you plan to achieve them. Whether your goal is health-related, business-related, or personal, many people tend to start the new year with plenty of goals but aren’t able to stick to them as the year progresses. That’s why in this episode we’re sharing ways to set realistic, achievable goals that you can actually stick to long-term.
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54: Eat Smarter w/ Shawn Stevenson
Master Your Health Podcast
Food can be complicated, especially when you’re trying to improve your quality of health or lose weight. In this episode, Shawn Stevenson breaks down the science behind how food affects the human body and ways to optimize it to fit your goals.
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53: How to Turn Actions Into Habits That Will Change Your Life
Master Your Health Podcast
What you do every day is what really adds up to your goals and feeling your overall best. That's why it's so important to establish and maintain good habits. When you're trying to change your habits, the ability to make them stick is what will set you apart and propel you towards your goals. In this episode, we are sharing 8 research-backed strategies and tactics to help make your habits stick.
info_outlineIf you absolutely crush your workouts but don’t do anything after for muscle recovery, you’re doing yourself a great disservice. Skipping muscle recovery can lead to injury, decreased performance, poor sleep, etc. In this episode, we discuss the many benefits of post-workout muscle recovery, how to speed it up, different methods, and so much more so that you can make the most out of your exercise.
Special shoutout to our newest podcast sponsor, Organifi! We are loving their green juice that is packed with real, organic, whole food ingredients like moringa, chlorella, mint, spirulina, lemon, ashwagandha, turmeric and beets. The perfect addition for your overall health and immune system support. Check out their products here: http://organifi.com/masteryourhealth and use our code MASTERS for 15% off your order. Check out more details from this episode below:
In this episode you'll learn:
- About our new sponsor Organifi
- Why the ingredients in your juice matter
- 15% off with code: MASTERS
- What happens to your body when you workout
- Why skipping on recovery can lead to injury, decreased performance, poor sleep, decreased immune strength, and more
- Why it's so important to honor what stage you're at
- About the main pillars of recovery
- How sleep can affect workout performance and recovery
- Why going to bed and waking up at same time matters
- How often an intense workout is needed and when to slow it down
- About why intense workouts multiple days in a row may not be the best idea
- Why cool-downs after training are crucial to recovery
- About DOMS (delayed onset muscle soreness) and a longer perceived time of recovery
- Drinking coffee in moderation may help with muscle soreness
- That incorporating massages may help reduce muscle soreness and help with DOMS
- About the difference between perceived recovery and actual recovery
- How stress and cortisol affect recovery
- About foam rolling for muscle recovery
- That massages may not actually affect your muscle recovery the way you think
- About LISS (low intensity steady state cardio)
- Why walking can be a great tool
- That Epsom salt baths can be helpful for soreness
- That magnesium can be extremely beneficial for most people
- About the different types of magnesium and when they may be best taken
- About tart cherry concentrate and how it may help with inflammation and recovery of isometric muscle strength after intense workout
- How adding probiotics into your diet can help
- About the role your immune system plays in recovery
- The importance of getting adequate protein post-workout
- About cold therapy for muscle recovery
- That some inflammation is good
- Why you may want to be careful with using too many anti-inflammatories
- About what deloading and periodizing your programs means and how to do it
- Why your training routine matters depending on your goals
- Ways to test to see if your nervous system is too taxed
- How to safely and effectively deload
- Why it's good to be careful with cryotherapy
Studies:
Bell PG, Walshe IH, Davison GW, Stevenson E, Howatson G. Montmorency cherries reduce the oxidative stress and inflammatory responses to repeated days of high-intensity stochastic cycling. Nutrients. 2014;6(2):829-843.
Bowtell JL, Sumners DP, Dyer A, Fox P, Mileva KN. Montmorency cherry juice reduces muscle damage caused by intensive strength exercise. Med Sci Sports Exerc. 2011;43(8):1544-1551
https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP272881
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350472/#tjp12176-bib-0003
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586380/
https://www.sciencedirect.com/science/article/pii/S2468781219302036