Exercising After Overtraining – Episode 163
- [6:09] 3D Printed Meat
- [11:36] Long Term Melatonin Use
- [16:11] Earthing Mats
- [18:32] Exercising After Overtraining
- [29:40] Reverse Response to Rhodiola
- [35:25] Recovery Strategy for Making Weigh In for Various Sports
- [42:24] Dexa DXA Body Scans
- [47:01] The Potato Diet Hack
- [52:55] Ketone Protection from Oxidation
1. 3d printed meat
I’m very interested in your thoughts on this.
2. Long term Melatonin use
Hi Robb and Greg,
I have a question about the effects of long-term melatonin use. My sister has been giving her two daughters (ages 5 and 7) melatonin every night to get them to go to sleep for the past two years or so. She started doing it because they consistently wouldn’t be tired at an appropriate bedtime and refuse to go to bed until very late at night (like way past midnight) and my sister couldn’t take it anymore. It has now become a part of their nightly ritual. I don’t know for certain, but I would think that taking a hormone supplement all the time would mess up the body’s signals to produce that hormone naturally. Essentially, I’m afraid that this is making her kids dependent on the melatonin supplementation and it will result in sleep problems for them in the future. I’ve asked my sister if she’s worried at all about this and she said that she has thought about that, but without it they will be up way too late and at least they are going to bed this way. Basically, she would rather have the peace and quiet now and deal with any of the ramifications if/when they come up later. Personally, I think they eat way too much sugar and processed food throughout the day and night which keeps them jacked up at night. My sister doesn’t seem to think there’s any problem with their food because it’s all from trader joes so it’s “healthy”. As if the ice cream after dinner doesn’t have anything to do with it. Bizarre.
So is this long term use of melatonin totally screwing up their circadian rhythms and setting them up for future sleep and other health problems? It really concerns me that they are so young and already dependent on sleep aids. If she stops giving it to them will their natural melatonin production bounce back?
3. Earthing Mats – Useful, or Useless Hippie Magic?
Robb and Greg,
Curious as to whether you see any usefulness in an earthing mat? I know Dave Asprey of the bulletproofexec sells one and claims that he and high level athletes such as Lance Armstrong use it to promote recovery and stimulate better sleep http://www.bulletproofexec.com/earthing/. I remember Chris Kresser mentioning some of these concepts a little while back as well http://chriskresser.com/tips-for-a-healthy-summer-part-2 Anyways, do you think there is any benefit in something like this for a member of the military looking to enhance sleep productivity/quality (when they can get it) or would the $60 be better spent on a hand-picked hemp skirt? Thanks
4. Overtraining Recovery
I am 44 years old,have been paleo for 5 years and gluten/corn/dairy free for 8. These diet changes put my autoimmune thryoid disease in remission and solved my allergy and GI problems.
I’ve always exercised regularly. One year ago I started a standard gym weight training program from which I developed some decent strength. In the late winter I switched to longer runs to prepare for a spring half-marathon. I eased back on training, and then began Crossfit mid-summer.
I went into Crossfit with a very strong aerobic base, decent strength, an excellent diet and 18% body fat. After 3 months of crossfitting 3 times/week I developed overtraining: elevated morning heart rate, fatigue, muscle pain, CNS issues & insulin resistance.
I’ve recovered from most of the symptoms by resting, carefully managing meal/snack times and light exercise. I can now run 2 miles and lift pre-Crossfit weight. I still have a couple pounds yet to lose which appears to be in my belly. But I feel well as long as I eat carefully and get a lot of rest.
I don’t know how to approach a training schedule/program going forward. My goal is simply overall fitness. I’m done with Crossfit because of the lack of progression issues. There is so much exercise information overload on the web. And most trainers seem to be focused on weight loss. What do you recommend? I’m very fearful of experiencing overtraining again.
5. Rhodiola Rosea Contraindication
Robb and Gregg-
[Effusive praise etc...]
Can one be contraindicated for Rhodiola Rosea?
I suspected I was having some cortisol regulatory issues marked by poor sleep, and waking up between 1:25 and 1:45 am fairly regularly with a bit of a start.
I ordered some Rhodiola to use as adrenal support.
My understanding was that Rhodiola generally produced a calming effect.
My experience was very different. It left me wired. During the day it produced a pleasant but intense focus and obviated the need for any caffeine.
But…it was wrecking my sleep.
I usually fall asleep between 10 and 10:30pm but even taking the Rhodiola by 7:30am sleep was usually impossible before 11-11:30pm.
On occasion it left me wired into the early hours of the morning.
Do you have any idea what my malfunction is and if there are other herbs with adrenal supportive properties that may agree with me a bit better?
I drink Tulsi/Holy Basil tea regularly. I have not noticed any benefit and it does not produce the same wired state.
P.S. If you have time…is there any merit to Tim Ferris’ claim that pine pollen works like supplemental test? How does the efficacy/safety compare to some shady prohormones from GNC?
Thanks fellas. You never fail to educate and entertain.
6. 2 hour weigh-in befo Open….or killing Matt Foreman (which was a great catch line to see exactly how you killed Matt, almost), I was reminded that weight lifting is all about the weight class. Rowing, which is my sport, has only two classes, lightweight or open. If you are not under 59kg for women or 72.5kg for men you are openweight. I was recently informed when doing some lifting at Seattle’s Level 4 gym, that lifters weigh in two hours before they compete. This is the same for rowing. I think in wrestling and other fightin before they compete. This is the same for rowing. I think in wrestling and other fighting sports you weigh in the day before, so that would give a different recovery strategy. My question is this two hour weigh in and what your lifters would eat after the weigh in, especially if they had to sweat a little to make weight, or do you not see this happening with your athletes? I know a max effort lift is using a completely different system to a max effort 2km that rowers do, so just for interest sake, what is the difference in these two post weigh-in food choices? Amy Kubal has worked with me on a working rowing post weigh-in gig but again from a lifter’s point of view, this would be interesting to hear your thoughts.
7. You Bastards!
Hi Robb and Greg – What do you think of DXA body composition scans and how often should they be done? Over the last year I have half-assed eating paleo and on top of that, within the last few months I completely stopped working out. I just had a DXA scan done and the results were atrocious. Turns out I’m quite the porker. I knew I’ve been getting fat, but I had no idea I was really this fat. This scan doesn’t lie and unfortunately, I can’t even say I’m big boned. Ha ha! I’m a female, 38, and 5’4″ and on the day of my scan I weighed 153.4 lbs. My results showed that I was 37.7% fat, lean mass was 91.6 lbs, and my fat mass was 55.3 lbs. On the plus side, my bone mineral density was excellant. Turns out that I started semi-clean paleo (includes vodka and cider on occasion) again the same night and joined a new gym a week later. I want to track my numbers pretty closely as I get in better shape and wasn’t sure when I shuold get my next scan. Should I wait 3 or 4 months or is it safe to do on a monthly basis? Also, it’s $100 so it’s kind of costly. What do you recommend? Also, what kind of numbers should I be shooting for in the next few months? How much fat should I be losing and muscle gained over the next 3 or 4 month period?
Thanks and I love you guys….even though you have never yet answered one of my questions.
8. The Potato Hack
Hi Robb & Gregg (now with two G’s),
Have you seen the potato diet hack that people are experimenting with? It’s where you temporarily eat nothing but potatoes cooking in a just a bit of kerrygold, coconut oil, whatever to get some fat loss by starving the body of fats. I’m guessing it would work sort of like a low carb, high fat diet, except just not as healthy for you.
Can you explain from what you know whether this would work or not and why and what the down side or potential risks might be (I’m guessing possibly higher inflammatory markers and slower recovery time from lack of protein and even muscle wasting).
Here’s the link to the experiment:
What are you’re thoughts?
9. ketone bodies and oxidative stress
Kim Rioux (pronounced Rio) says:
Robb and Steve;
I’ve got to start out with the “thank you, thank you, you guys are rock stars” intro. Seriously, thank you.
I was recently reading this article in Science Daily:
In the article they discuss a specific ketone body called beta-hydroxybuterate (beta-OHB) that is generated in response to calorie and carbohydrate restriction. Beta-OHB is thought to block a specific type of oxidative enzymes called histone deacetylases (HDAC’s) which are linked to diseases of aging and general oxidative stress on the cells.
So here’s the question: although I’m not really calorie restricted (1200-1400/day as a tiny 50 year old woman) I do keep my carbs around 80gr/day. I’m able to maintain MILD ketosis (tested with keto strips) at this level – probably because of all the coconut milk I put in my coffee which provides me with a lot of MCT’s.
If I’m not calorie restricted, would this level of ketosis likely generate the beta-OHB or other ketone bodies that would provide protection from HDAC’s or other oxidative enzymes? Or would that benefit only come about if on a truly ketogenic and/or calorie restricted diet?
Thanks guys! I don’t know who else I would ask!
Kim (follow up email)
OMG, I think I just called Greg Steve in my question submission. You know, I scoffed when they sent me my AARP card at age 50 but now I see why…. Damn – I really need to look more closely at that ketogenic diet