The VO2 Lounge

In this episode, I cover: Muscle Structure and Types [1:15] Muscle Contraction and Neuromuscular Junction [2:55] Energy Metabolism in Muscles [4:30] Muscle Fiber Types and Performance [8:10] Muscle Hypertrophy and Adaptation [14:05] Neural Adaptations and Skill Acquisition [16:08] Fatigue and Recovery [19:40] For more content like this, explore my previous episodes and consider following, rating,...

The origins and requirements of hot and cold therapy [2:05] High-level benefits of hot and cold exposure [4:30] The physiological response to heat stress [5:31] Heat shock proteins [7:53] Brown fat [10:22] Other benefits and effects of hot and cold exposure [12:40] The concerns and drawbacks [16:40] Other heat stress modalities [19:18]

Benefits of heat acclimation introduction [1:00] Examples of heat acclimation benefits in studies [2:24] Heat acclimation training plan, what are the adaptions and how long they last [9:57] Blood plasma volume [17:28] Effects on thirst and fluid balance [18:54] Cardiovascular adaptions [22:01] Effects on sports and endurance performance [27:37] Outro  Thank you for listening to today’s episode. If...

Should transgender athletes be able to compete with biological females? Thats the question fo today's episode. Background on transgender athletes in sport [2:00] What is testosterone and how does it affect female sports performance [12:16] Does testosterone suppression eliminate male advantage? Can it "save us" [26:29] Is it fair to ban transgender women from female sports a philosophi...

Performance-enhancing supplements [3:16] Caffeine effects [4:21] creatine benefits [10:15] Nitrate benefits [15:09] Beta-alanine [22:31] Sodium bicarbonate [27:40] Supliment oncotion [32:34] Ketones [33:16] Sources used https://journals.humankinetics.com/view/journals/ijsnem/29/2/article-p198.xml https://journals.humankinetics.com/view/journals/ijsnem/28/2/article-p178.xml https://www.cell.com/cel...

Introduction to cold therapy, Ice baths, cryotherapy and cold showers and their performance benefits. Effects of a 5-minute head ice bath on recovery [6:16] Cold water immersion effects on multi-day and single-day events [11:12] Health benefits of cold water immersion [20:27] Cold therapy modalities [27:00] Cold water saftey [29:34] Sources https://www.hindawi.com/journals/bmri/2015/706141/ https:...

Losing VO2Max [2:57] Blood volume change [6:30] Heart rate effects [9:34] Stoke volume & cardiac output [10:47] Cardiac dimensions [12:11] Substrate utilisation [14:37] Blood lactate kinetics [18:23] Muscle glycogen storage [23:41] Impacts on endurance performance [26:06] How to maintain fitness on low volume and time [30:31] Thank you for listening to today’s episode. If you want more content...

This episode is dedicated to zone 2 training where I am mainly going to be in relation to athletic performance but I will also include takeaways from key points on how they can be applied to longevity. Heart rate training zones explained [3:45] What is zone 2 [9:40] Why is zone 2 so important [16:00] How to tell if you are in zone 2 [29:00] Maffatone method [42:15] DFA-Alpha 1 [46:00] How much zon...

In this episode, I will be exploring if coffee is in fact good or bad for you. How much caffeine is in coffee, tea, and other drinks [4:55] How coffee works [7:20] Effects on all-cause mortality [14:00] Cardiovascular disease [16:00] Metabolic disease [18:50] Effects on cancer [20:50] neurological outcomes [22:15] Improved cognition [23:25] Coffee and pregnancy [26:25] Coffee's effects on slee...

In this episode, I will be continuing to discuss the performance-enhancing effects of caffeine. Improved cognition [3:00] Caffeine timing [6:00] Does training status affects the response to caffeine [12:00] Caffeine chewing gum [18:00] Caffeine mouth rinse [20:00] Caffeine nasal spray [23:15] Caffeine gels [25:30] For any comments, or feedback or if you would like to suggest a topic for a future e...

In today's episode, I discuss the performance-enhancing effects of caffeine from its effects on muscular endurance, strength, and power, to its benefits on cognition and its drawbacks in relation to sleep. Is caffeine a ban substance by WADA and the IOC [4:50] How caffeine works [15:05] The benefits of caffeine in endurance sports [28:25] Caffeine's benefits on muscular endurance, strength...

Want to know what happens on an altitude camp, why professionals train at altitude and what the benefits are then this episode is worth a listen. The effects of high altitude [7:19] The acclimatisation process at high altitude [12:05] How altitude affects VO2max [21:54] Effects of altitude on muscle mass [29:49] The negative impact of altitude on sleep [32:00] Why do Kenyans and other high-altitud...

Hot & Cold Therapy: Exploring Saunas, Ice Plunges, and Their Benefits Welcome to The VO2 Lounge Podcast ! In this episode, we delve into the science and benefits of hot and cold therapy, including saunas and ice plunges. Learn how these therapies can impact your health, fitness, and overall well-being. Episode Highlights: ⏱ [1:23] Introduction to key benefits ⏱ [3:00] What is hot and cold ther...

In this episode, I discuss whether intermittent fasting is worth it or not. Intermittent fasting is a popular dietary pattern that is based on timed periods of fasting. There are three subclasses: alternate-day fasting, whole-day fasting, and time-restricted eating (TRE). The benefits of intermittent fasting [1:38] Does intermittent fasting help weight loss [6:12] Intermittent fasting effects on g...

In this episode of The VO2 lounge, I evaluate different dietary strategies for weight loss and whether any of them can be considered the best. Low-calorie and very low-calorie diets [3:29] Very low-calorie ketogenic diet [7:22] Do meal replacement shakes help weight loss [10:01] Low fat for weight loss [14:25] The ketogenic diet for weight loss [17:23] Plant-based and Vegan diets [25:37] High prot...

Welcome to a VO2 Loung short. In these episodes, I give a summary of the information found in a much longer and more in-depth previous episode. This episode is going to be all about how to run your fastest 5k yet. Increasing running volume Running frequency and double days Interval training Training periodisation Tapering for an event Thank you for listening to today’s short. If you want to learn...

Welcome to the VO2 Lounge podcast. In this episode, I will be talking all about the vegan diet from the perspective of its effect on human health and athletic performance and not the environmental and ethical implications of the diet. 2:00 - Intro to the Vegan diet  3:54 - The benefits of the vegan diet 7:39 - The average vegan nutritional intake  14:31 - Issues with plant-based protein  17:55 - V...

Welcome to a VO2 Loung short. In these episodes, I give a summary of the information found in a much longer previous episode. This episode is going to give you 4 new Year's resolution ideas to which I already have a full-length episode dedicated. Increasing your hours of sleep to improve your health Increasing VO2 max and why its so important Improving your strength Increasing your protein int...

Welcome to this episode of the VO2 lounge podcast where I will talk about improving your running performance. 2:55 What isVO2 max? 5:28 Lactate threshold. 9:48 Substrate utilisation. 17:52 Can you improve running economy? 19:57 How much should I be running (run volume)? 26:10 How often should I be running (run frequency)? 27:23 Interval training (types of intervals). 40:00 Strength training for ru...

Welcome to a VO2 Loung short. In these episodes, I give a summary of the information found in a much longer and more in-depth previous episode. This episode is going to be all about how to run your fastest 5k yet. Increasing volume Compound lifts vs isolation lifts Protein timing and amount Barbell vs dumbbells Why you shouldn't stretch before your strength workout Thank you for listening to t...

This episode will be a little more involved than some of the others so be prepared. I have done my best in making this to use both the technical jargon and include brief simple definitions of things but the ketogenic diet has proven to be quite the complex diet and not as simple and straightforward as it may seem from 5-minute youtube videos. Thank you for listening to today’s episode. If you want...

My Complete Review of Maximising muscle growth with little time Training frequency and volume Load/weight and reps Exercise selection (compound vs isolation) Free weights vs machine exercises Bilateral and unilateral exercises Split or full body Bodyweight training (home training) Rest periods Superset / drop set Muscle Maintenance Warm-up and stretching Thank you for listening to today’s episode....

Welcome to the VO2 lounge podcast. Your one-stop shop for all things health and fitness. In this episode, I am going to be talking about supplements. As always if you are new why not follow, rate, and share the podcast from where ever you get your podcasts?

Welcome to the VO2 lounge podcast. Your one-stop shop for all things health and fitness. In this episode, I am going to be talking about VO2Max. By the end of today's episode, you’ll have a better understanding of what VO2 max is, how it's measured, why it is so important for more than just athletic performance, and then how you can improve it. If you like this episode then follow this pod...

In this episode I discuss all things sleep including sleep stages, sleep chronotype, how to improve sleep, napping, sleep hygiene, sleep temperature, and the impact of sleep aids and caffeine. If you like this episode don't forget to follow the podcast and share it with your friends.