Hey, Athletes! What would you say if I told you to hyperventilate before a set? Would you do it? Listen to this week’s newest episode to learn about hyperventilating for gains!
Episode 41 of The Garage Gym Athlete Podcast is up!
This week the team has quite a bit of updates and announcements. After we catch up with the coaches, they go over this week’s study which is on hyperventilation for gains. The team give their takeaways and tell us if they are willing to take the plunge! For this week’s topic, the coaches share the most influential books they’ve read on nutrition, fitness, and health. Each of the team shares why each of their books made an impact on them and why you should read them! This week’s Meet Yourself Saturday workout is the 25-minute lunge test. Prepare to definitely meet yourself on this one!
If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:
IN THIS 54-MINUTE EPISODE WE DISCUSS:
- Macro Tracking for WHT
- 25 Minute Lunge Test
- 2lb and 1lb Rope Fiasco
- Hyperventilation for Gains
- Wedding Anniversary for Kyle
- Most Influential Books on Health and Fitness
- Updates and Announcements
- And A LOT MORE!!
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Hyperventilating for Gains
[00:00:00] Jerred Moon: Ladies and gentlemen, welcome to the garage gym athlete podcast. I’m your host Jared moon. The garage team athlete podcast is a result of my desire to build better humans, unequivocal coaches, and autonomous athletes. I’ve spent the last several years obsessing over program design, nutrition in every other way you can optimize human performance.
This podcast is stills the latest scientific research with what I’ve learned and blends it with the not-so scientific field of mental toughness. We are here to build you into a dangerously effective athlete. If you enjoy this podcast, you can find out more about our training at garage gym, athlete.com and if you want to pursue more into the field of coaching and programming, head to email@example.com.
All [00:01:00] right, ladies and gentlemen, welcome to the garage team athlete podcast. Jared moon here with Kasha. I’m Joe Courtney and Ashley Hicks. How’s it going guys and girl?
Ashley Hicks: I lo,
Kyle Shrum: I know how to respond.
Jerred Moon: Just threw it in there real fast. Yeah. You know, there’s no reason to now. Now we’re talking about it already.
Wasting the time I was trying to save. Okay. Ashley, how’s life?
Ashley Hicks: Good. I’m just, again, doing my thing and, uh, we are on week two for all of the. Site for the cycle, for all the tracks. So, um, I’ve been doing women’s health track and we’ve been counting macros with the woman’s health track. And so I decided I was going to jump in and do the same, and I just found out that I was under eating and I didn’t think I was under anything on it and feel like I was under reading.
But. I feel a whole lot better and I don’t have an afternoon crash. And actually Emily and I were talking about this when you and her visited us. And, um, I didn’t know if it was due to my [00:02:00] Hashimoto’s to my thyroid, and it ended up being, I potentially just needed probably more food, more protein. So, um, kinda cool to.
You know, just tracking your macros can kind of put you back on track and kind of see what you, uh, uh, what you need to be doing. But yeah, other than that, uh, I have, I caved and I have a mask now for when I go grocery shopping and, um, base, the boys have no, there’s nothing wrong with it. And the base, um, you have to be, you have to wear a mask now.
And so, um. Scott and the boys, his squadron on their mascot is the gorilla, so they’re going to get like gorillas sewn on to this.
Jerred Moon: I’ve seen some pretty interesting ones already. Yeah, like Hunter cammo here in Texas and Docker, all sorts of cool. I you probably want a Maryland one, right, Joe?
Joe Courtney: Heck, y’all are anything Maryland?
Like I have a Maryland bandana.
Ashley Hicks: That does not surprise me.
[00:03:00] Jerred Moon: So Joe onto you, man. How’s life? It
Joe Courtney: was good until I did the stupid zone to Murph.
Jerred Moon: He’s so angry about Zen demoing. He like just did it. I don’t know why today of all days, but you like, you just completed it like an hour ago, right?
Joe Courtney: Yeah. So I mean, it’s whether it’s been in and out, wishy washy, kinda crappy in Maryland and the next two or three days, three or four days, actually it’s going to be crappy.
And I can do the rest of the week of India indoors. So I decided to switch things up and do something outside cause it’s super nice day and I don’t regret it, but it’s still stupid.
Jerred Moon: Yeah. So just what are your thoughts, man, now that we’ve got you fresh? You know, it’s not often that you get to record a podcast like right after me yourself Saturday’s ended.
So what do you hate about it? Why does it, why is it awful? I
Joe Courtney: was good for a while and then. I don’t know if it was a, I like to see a compare my time with other people that are wearing chest straps because I feel like it just had the most accurate reading of it. Um, push ups for some reason, I would get down for like making my body horizontal, doing the pushups, [00:04:00] my, uh, my heart rate would go way down.
So like I could drop down to do pushups and just do them as fast as I could and my heart would go straight down. But then I do a squat and then it’s like. One squat and it down. It’ll have to wait like 10 seconds or just breathe super slow through the squats and it was just so frustrating.
Jerred Moon: Yeah, it’s very, very frustrating.
A workout was the, did the chest strap get loose when you would push? Is that, no,
Joe Courtney: it’s, it’s pretty tight knit. It’s a elastic. I kept on having to pull it up. I actually, I probably need to make it tighter. Um, but it would, there would be random times where it would spike either up or down. So I don’t know what was going on with that, but the, the heart rate and my, uh, I can set a zone, two alerts on Garmin, and sometimes the alerts weren’t going off.
So that was kind of just odd. So I was kind of starting my watch for a while, but it wasn’t too bad. Like pacing wise, I was fine with it, but then it was just toward the end where I was like, I’m not really about to get freaking kept on this, and I just got pissed.
Jerred Moon: Yeah.
Joe Courtney: It was on the very last quarter mile that I, I kept,
Ashley Hicks: yeah, I was like, I had 0.2 of them.
I left and I got capped,
Jerred Moon: so, [00:05:00] so I did wear a chest strap and which was annoying because a chest strap with the vest on and super annoying.
Ashley Hicks: You do zone to Murph with a vest.
Jerred Moon: I do use competitor. Yeah. And it is basically an hour of staring at my watch, like every second. And I only had one. I mean, I know we have different gesture apps, but there was only one time where, um, I was like doing the workout and it, my heart rate dropped.
It said it dropped to like 46. I’m like doing pushups and like I look and it’s like 46 I’m like, that’s not right. It’s not right. I am moving my body right now. So yeah, the just, the monitor can be annoying in that workout if it’s not perfect. But I, I work jet strap too, just cause I know it’s way more accurate than a wrist.
Risk reading most of the time.
Ashley Hicks: So like a whoop in one arm and then your Apple watch on the other since you’re back on wheel?
Jerred Moon: No, [00:06:00] I a zone. Since I don’t have a interface on the loop, like anything where I need to know what zone I’m in. I mean, you can use your phone, but since there’s a run component, I don’t like to run with my phone.
If it’s just in the garage, like with ’em. Fat and sugar, you know, I can just do that in the garage. I’ll use my whoop with the phone app on, but um, anything else like that? I’m going to use Apple watch and a chest strap.
Joe Courtney: Yeah. So a lot of controlling of the breathing. And then I was fine until I got on the run and I did the math and I was like, I’m really not going to finish this.
Jerred Moon: Yeah. Um, well. I would say next time, but I think you already said there won’t be a next time. That’s how much
Joe Courtney: of your, well, I gotta get, I gotta
Jerred Moon: get over the sting. Yeah, that’s, that’s like how I feel after every a hundred mile bike race. I’m like, I’m not doing that again. That was dumb. And then two months later I’m like, all right, let’s try it again.
Kyle has life, or do you have anything else? Joe? And we only talked about
Joe Courtney: all [00:07:00] kinds of stuff, but I could just always push it to next week.
Jerred Moon: All right, man. All right. It’s up to you, Kyle.
Kyle Shrum: Um, so Hannah and I celebrated six years of wedded bliss on Sunday.
Ashley Hicks: Congratulations.
Kyle Shrum: Know that was a big deal.
Joe Courtney: She listens to the podcast, doesn’t she?
Jerred Moon: No.
Kyle Shrum: Which I’ll tell her that like, Hey, you’re like half of my updates on the podcast. And I think that actually gives her more incentive to not listen. She does
Jerred Moon: what I have to say. Since I didn’t know you were married for like solid year, kidding.
Kyle Shrum: If it’s not on the podcast, it’s not true. Right. So Moz zone to experience, uh, actually PR it.
But I only got two extra rounds of calisthenics done, so it was still very, very frustrating. And a lot of watch watching, watch, watch, [00:08:00] watch, watch,
Jerred Moon: watch, gazing this new shirt idea. Watch watching. Watching.
Kyle Shrum: Yeah. Um, yeah. Frustrating. I don’t think my Fitbit. Is really helping me out with the whole monitoring situation.
So I think I’ve complained about Fitbit before, and I think it was last time I did zone to Murph is the last time I complained about it, but probably need to go the chest strap route to maybe see if it was accurate or not. But. Typically like I’m looking at my watch and I’m out of zone two so I stop so that I can get back down to zone two and instead of going down my heart rate spikes and I’m like, I’m resting.
How is my heart rate going up when I’m not moving? I don’t understand.
Jerred Moon: So there’s lag time in these things, right? Like. There’s always the lag in, it depends on your monitor. But some of them, especially like with the whoop [00:09:00] like Apple watch is instantaneous readout cause it’s like right there on will pass to communicate with your phone to tell you what your heart rate is for you to be able to see it through Bluetooth connection.
So there’s at least like a second lag there. And I’ve noticed that more prominent with, with whoop then a Apple watch. But I don’t know, I’ve never even had a Fitbit, so I don’t, I have no idea.
Kyle Shrum: I got this one for free. So.
Jerred Moon: Free is always good.
Kyle Shrum: Yup. But yeah, I’ll probably be investing in some different monitoring devices before I do zone two next time.
Jerred Moon: Yeah. A lot of questions pop up about that. I think polar is the best place to start if people are interested because they have fairly inexpensive. Um. Like, whoop, these days you’re looking at a monthly fee. If you want to wear a loop, Apple watch is hundreds of dollars. Uh, and I think polar you can get like in the one to $200 range or even less than a hundred, but they have so many different, uh, you know, models.
It would depend on what you want to do. But for some basic [00:10:00] heart rate tracking, I think polar would be, be the best for anyone out there who, who’s thinking about getting a heart rate monitor. Alright. Updates from me. Ryan Caswell, uh, kinda challenged me to a double under competition. Oh yeah. With a one pound jump rope.
And so I was like, uh, he, he posted in the, in the Facebook group and, uh, you know, we’re kind of going back and forth about it. And I was like, all right, I’m going to do it. I did not pay attention to the details at all, and I went out in the garage and grabbed my rope and I started. I was like, ah, this is just gonna be my warmup today.
I’m just going to do double unders with my heavy rope and see if I can beat Ryan Caswell because he challenged me and I could only do five reps, 10 reps, 1520 at the absolute worst. I kept busting my toes. Okay. Busting your toes with a [00:11:00] heavy rope, like they’re still bruised and I’m pretty sure they were bleeding that day.
And then I was like, this guy is like a jump rope. God. Like how is, how is he getting, cause he did like 66 double unders with a one pound rope. I was like, how is this even possible? So I pulled up my phone about halfway through my little warmup of of failure and then looked and. He, that’s when I found out he was using a one pound rope and I was using a two pound rope, and for some reason the difference there is significant and very painful.
Very, very painful. Uh, anyway, I switched to one pound, and so now he wants to see if he can get 150 in a row with a one pound rope, which is going to be. Awful. So I’m kind of working on that this cycle, just in spare time, maybe on Thursdays and Sundays or something like that, I’m going to try it out. The most I’ve been able to do was like, I think I got around 75 so I’m only halfway there, so that could be a full 12 weeks worth of work and not even a hundred percent sure it’s possible for me.
It’s. [00:12:00] It’s significant.
Joe Courtney: Yeah, I really want to join you in this endeavor, but I have to buy these ropes and those are like 130 bucks.
Ashley Hicks: Yeah. They’re expensive
Joe Courtney: to get decent ones. So I mean, that’d be great because I can travel with them, but it’s still, it’s big cost.
Jerred Moon: Yeah. They, I’m not gonna lie. I didn’t pay for mine and I did get mine for free.
No sponsor. They didn’t. That was like six years ago. In all honesty. Like when, when the, their company crossroad got started, they sent me, uh, their kit and, um, yeah, but. Again, not sponsored or anything. Um,
Joe Courtney: sort of give you, want to, you know, have any donations, no sponsors, but you know, if you want to donate a couple
Jerred Moon: of minutes, you want to send Joe some ropes, go for it.
Yeah. Um, all right. Uh, first week of hard to kill. I just want to say, I’m so, so glad to be back on. Hard to kill first completed week. It is just nice. Um. I think I was getting a little bit of training add because things [00:13:00] like strengthen and jurors so focused on a certain domain and hard to kill moves around a little bit more.
It just is really helpful. And so that’s it. I love it. Uh, and none of you are on it, so whatever.
Joe Courtney: We all just abandon ship. Yeah.
Jerred Moon: But what I wanted to say about zone two Murph was. A lot of people are finishing the workout. I don’t know. Not many people finished it the first time, uh, in, in our training. And a lot of people are getting real close, like just over an hour or just under an hour finishing zone to Murph.
And I posted this in the group, but I wanted to just like. Say it to all the athletes just in case people missed it, but the best analogy I have is like a frog in boiling water. You know how like a frog gets put in boiling water and you raise the temperature there? There have been debates whether or not that’s even even true, but anyway, I feel like that’s what happens to our athletes.
They don’t realize like. They’re like, Oh, maybe I’ll try this. Meet yourself Saturday workout, whatever, like their first one. And they do it and now they’re doing it every Saturday. [00:14:00] Next thing you know, they’re signed up for a beast in a, in a Spartan race. And then you know, these things, like people don’t realize how far they’ve come with this stuff, but being able to complete Murph with a heart rate cap and under an hour is a significant athletic feat.
Like if you had an athletic resume, it should be on there. And I don’t think people really. Truly an, uh, you know, realize what they’re capable of if they’re doing that. So prop saw the athletes who have made it that far. Um, and if you haven’t, that’s okay because you could just get better with time
Joe Courtney: zone to be in 60 to 70%, which,
Jerred Moon: Oh yeah.
That’s a huge, if you use the zone zones app, I think they make you pay to have five heart rate zones.
Joe Courtney: Is that right? That’s the only way you can get, if not, then your heart rate. Your zone two is like way well into the 70s,
Jerred Moon: which is a huge difference. How much does it cost? Do you guys remember? I think it was like three bucks or something like that.
It’s like two or three. But yeah, I never. Some people are weird about buying apps. I always buy an app. Like if they’re like, you can use this app, I was going to have [00:15:00] ads. I’m like, how do I not have ads? They’re like a dollar. I’m like, great. Here’s a dollar. And you know, I’d rather have full functionality.
So if the same was zone’s app a get it, because that’s the only way you can use five zones. If you’re using four zones, your zones are wrong. Uh, we had some athletes posts about that. They’re like, yeah, it’s in zone two the whole time. And they were like in 70 to 80% at zone two with four zones. And I’m like, that’s it.
That was a hard effort. That was a really hard effort to stay in that, so just be mindful of that or pay attention to those things.
Kyle Shrum: Also, be mindful that the zone app does not sync with Fitbit, which I found out after I paid for the app,
Jerred Moon: so, well, whoop doesn’t sync with anything. If that makes you feel better, I guess.
Kyle Shrum: believe you’re paying, you’re paying a whole like for a whole package with w, so I’d kind of understand that. But yeah. No,
Jerred Moon: break it down into zones for you. Yeah. Well they won’t, they won’t integrate with Apple health. And that does frustrate me. Like, I wish whoop would do that be the only reason they don’t is [00:16:00] because of, they don’t want you to have all your data if you lead them.
That’s it. Sure. Yes. Anyway. All right. Then the last update for me, the book, uh, I told you guys before we started recording, every part of the book is with someone who needs to be doing something, but everything is done and so. I will have an official date. I’m hoping the next podcast of that, when the book will launch.
I don’t want to commit to that until everyone else who’s doing work on the book, whether that’s editing, formatting, copywriting, all those things, until they have completed all those things. But everyone’s really close. Um, but all of my work is done. I just have to. Get the book now. So next podcast of the podcast after I will have a definite, here’s when the book is coming out and how to get it type, um, announcement just for anyone wondering.
All right, now let’s get into the study. Today’s study is about hyperventilation for performance. The actual name of the study is hyperventilation aided [00:17:00] recovery for extra repetitions on bench press and leg press. Bye. Sakamoto, you know, it was done this year. All right, so here are the key takeaways. There were 11 trained men, sorry, Ashley, who participate in this study.
They average almost seven years of resistance training experience in all participated in sports that rely on strength or power to some degree, seven throwers to rugby players. One Judy player.
Joe Courtney: Yeah.
Jerred Moon: I don’t know what that is either. Judy is and one sprinter. Uh, so subjects completed six sets of bench press and leg press to failure on two separate occasions.
They breathe normally before some sets in hyperventilated for the last 30 seconds of the preceding rest period before other sets. Uh, and drum roll please. Ultimately, there’s like a 27.8% increase in performance, which equated to like one. [00:18:00] To 2.1 0.2 to 2.3 rep increase. So around a 30% D increase in performance through hyperventilation before a set.
Um, and it was, it was a little bit less on the bench and a little more on the leg press, which makes sense. Yeah. 1.3 to 2.3 extra reps per set and 27 to 35% increase in total number of reps completed. So that’s huge. That’s huge. And so we get to talk about it now. Um, dive into it now that I, you know, I like getting all the, uh, the takeaway out first and then we can discuss it a little bit more.
But Ashley, what were your thoughts on this one?
Ashley Hicks: Um, I agree with you. I think that 30%, that’s a, a big difference. Um, and then my takeaway for this was that it makes sense to me and the way that when you take a deeper breath. After your hyperventilation period, I feel like breast support works with your lifts.
Um, breathing has been a huge deal. I had [00:19:00] to learn how to breathe with weightlifting cause again, you know, I came from a background of no weight lifting before. Um. Before, like 2010. But yeah, so that made sense to me that, you know, maybe there was more breast support because it was deeper because you had to take a deeper breath because you had to recover from the hyperventilation period.
Um, which went in turn, I guess, allow you to do more reps or lift more. Um, but it seems like it would be good for other movements. And they even talked about it in the breakdown of it that, you know, for tricep extensions, this probably would do nothing, you know, versus. I don’t know, maybe dead lifts or squats or something like that.
But for me, I guess my takeaway is that it’s a big difference, but I don’t know if I would personally do it just because it’s, I don’t know. It kind of freaks me out a little bit. Like, let’s make yourself hyperventilate and then you’re going to lift some heavy weights or do an extra rep of a heavyweight.
And I’m like, Ooh, I don’t know how, how I feel about that.
Joe Courtney: Yeah. I’m there with you. [00:20:00] You can tell me all the good benefits of it, but kind of like a eggplant, I might not participate.
Jerred Moon: So that’s, that’s very interesting that breathing is like a, is where you guys draw the line. That’s, that’s awesome.
Ashley Hicks: I didn’t say draw the line.
I’m not going to test it out on a back squat. I will tell you that.
Jerred Moon: Yeah, and that was gonna be some of my takeaways is like, I’ll get into more how I think you should test it and getting into it, but a Joe are some of your takeaways.
Joe Courtney: Well, it was a very small study. Um, but as I was reading it, one of the things that I was thinking of, uh, was could the hyperventilation be causing people’s adrenaline to rise?
And because like, if you’re becoming shorter of breath, would your adrenaline go up? And therefore you can lift more? And so that was kind of. A thought for me. I know they, they tested a bunch of blood stuff, a bunch of things that I really didn’t understand. Um, whether you might dive into as well, but, and the structure of the study, it [00:21:00] would be, I think it’d be cool to see them structured a bit differently because they were doing it every other, uh, every other set.
So they would do one hyperventilation, one, not one hyperventilation, one not, and I was just thinking like, okay, if I were doing this, I’d be hyperventilating. And then it’s like, okay, yeah, it’s going to feel like I’m going to give, give my all and do this, and then I’m going to rest. And I was like, okay, just do another set.
Well, mentally I’m not going to be as dialed in or checked in to do that other side. It’s just going to feel like a recovery set. So that could have also played an effector to me for this giant 30% increase. So I’m not saying that like it could have its own benefits and they discussed as to why it would have so many, but I think there was, it’d be cool to test it a different way to like maybe do your hyperventilation sets in a row or have those at the very end versus every other.
Jerred Moon: Kyle. Well, you, well, I’m going to start with, are you willing to try it.
Kyle Shrum: Am I willing to try it? Yeah,
Jerred Moon: absolutely. Okay, great. Yes,
Kyle Shrum: and I’m on the street tracks
Joe Courtney: places.
Jerred Moon: Yeah. All right, so what else? What else [00:22:00] you got?
Kyle Shrum: Well, first of all, I thought this is an interesting method. It’s probably something that would get you some funny looks if you weren’t a garage gym athlete.
If you were working out in a regular gym and you were. Hyperventilating before you’re set, you know, just imagine that in your head
Jerred Moon: as I keep talking to paper by me in the gym. Those are the kinds of things that happen at a Globo gym. Just standard, like everyday type stuff.
Kyle Shrum: That’s true. That’s true. Um, I would say.
They, they pointed out that it could potentially lower your recovery time. Um, this study didn’t really dive into that as deeply, I think is as maybe we would want, but it could potentially lower your recovery time where you could finish your workout more quickly, uh, get the same amount of work in, in less time potentially, which I think.
Is a positive for, for those of us who are working out at home and having a, um, carve out time in our day to do this kind of stuff. Um, but I would also [00:23:00] say practice it before you do it in an actual workout. And I put that in the study too. Or at least in the breakdown, they put, you know, a caveat, Hey, you need to practice this before you, you know, especially if you got white on your back.
You know and press
Jerred Moon: like,
Kyle Shrum: yeah, maybe, maybe don’t do it for bench press until you’ve done it for something else. I
Jerred Moon: would say back squat. I think that you should start on the deadlift. That’s my official, because if really, if you’re going to pass out, there’s no good place to pass out in a gym like, but that’s why you should try it.
You should try hyperventilating, hyperventilating without lifting. First and then after that, go through the safest. Yeah. Like, then you could go dead lift because if you were to like feel really lightheaded, you could just drop the weight and like, you know, kneel to the ground and make sure you’re not going to have like a fall or something like that, but you pass out on bench press.
Um. You might not be alive anymore. Back squat, you know, severe injury or whatever. So there, there are some [00:24:00] considerations to take into account. What I thought was interesting from the study is that they specifically said that not one single person. Gotcha. Where not one single person got dizzy though.
Uncomfortable had chest pain, anything. I mean, I know it’s only 11 people, but you would think, um, yeah. No. Dizziness, tingling or chest discomfort from any of the subjects or adverse reactions to hyperventilation. So that, I thought that was pretty interesting.
Kyle Shrum: Well, I think that also goes to the fact that they’re in a lab.
With people who are directing them specifically, Hey, this is how we want you to do this. And so I think before you even do it with white, even on a deadlift, you know, like you said, like practice what hyperventilating looks like and you know, practice the breathing without any weight, without any movement.
Maybe just kind of standing in your gym like, this is what hyperventilating looks like and what it feels like. And then after you understand, okay, this is how to actually do it, then you kind of add it to. You know, the safest lift possible before you move on to something else. [00:25:00] But yes, I’m willing to try it.
Jerred Moon: Okay, so let’s, let’s talk about what it looks like for any athletes, uh, willing to try it from the study. Essentially around 25 fast, deep breaths. The, you know, for, for 30 seconds. So you’re looking at almost one breath per second for 30 seconds. So it’s just 30 seconds. I have done a lot of breathwork for several years, and I do think, I do remember and recall when I started.
I did get things like, um, lightheadedness or I’d feel weird just doing normal breathing exercises. That doesn’t really happen to me anymore, just because it’s something I’ve practiced, not practice in the weight room. Uh, that’s not what I’m saying. Like just, uh, you know, box breathing, Wim Hof method, all these different breathing practices that are more form of a meditation.
And. You know, stress-relief and things like that. That’s why I do breathing practices. But like I said, being very comfortable with that, these 25 deep breaths, if you’ve never done it before, will, if you haven’t done any breath work, I [00:26:00] can almost guarantee you’re going to feel something like it might not be lightheadedness, but you’re going to feel something.
Uh, and so just keep that in mind. And. Give it a try. And like we said, you know, start with just doing a hyperventilation breathing by herself, um, or not assisted by yourself, but with no weights involved, no fitness involved. And then you can, you can try, you know, maybe deadlift or or something that’s not going to be super dangerous.
So I think it’s definitely worth a try because it’s, it’s free, it’s easy, it doesn’t take anything. And, you know, we’ve studied like beats, um, for. Performance before. And this beats out beats out beats and also bicarbonate. I’ve tried bicarbonate. Have you, I don’t know if you guys have, have, um, I tried that like by 2015.
Um, because it’s really big in like the endurance world for improving endurance. And Alan didn’t really work for me. Um, I didn’t, I didn’t have any of the like, big stomach problems that people normally talk about, but [00:27:00] it just. I didn’t find it helpful to be honest. I didn’t. And then like how much you have to consume, you know, was, it’s almost like the caffeine thing, like how much you have to consume for it to be to matter.
Like is it really worth it? But this is just breathing. So I’m, if, if I want to do some breathing exercises and slams and beet root juice before I get started, let’s go, you know, let’s just get all the science for my performance. Let’s do it. So I think it’s definitely, definitely worth a shot and it’s really cool.
Uh, but one, a couple of other things I just wanted to mention, this was specifically looking at strength endurance. So how many reps can you perform it at different given intensities, but in the endurance world, which I’ve been just doing a lot of like research on over the last, let’s say, year and a half.
The better endurance coach coaches out there and programming have a breathing element to it and coaching you on that because. You have carbon dioxide is a waste product of your body. You don’t want it. And so the more it doesn’t get expelled, the more it builds up in your blood. And so, uh, I know in a lot of [00:28:00] endurance training, they want you to breathe all the way out.
You know, these kinds of things, like people talking about like a bracing breadth and strength training. That’s, that’s maybe all you’ll hear about when you’re talking about breathing and strength training is like, you know, bracing up against a belt or like how to breathe in between reps. But the fact that.
You need to look at carbon dioxide as a waste product that you’re getting rid of completely. So exhale, exhaling as much as you can, and then inhaling through the nose because you can expand more of your lungs when you breathe through the nose as opposed to your mouth. Like these are things that are really common in the insurance world that I guess are finding their way to the strength training world.
That’s what I found interesting about this study. Um, because that’s something when I’m on like, I’m on my bike. I’m thinking about that almost the entire time I’m writing. It’s like breathing all the way out and then breathing back in because I don’t want to like be taking these short, crappy breaths that aren’t really like fueling me how they should, I was going to try this this week, but I forgot.
It was weird. Like [00:29:00] I. Wrote down the protocol on how to do it, and I went outside and then just forgot. Um, so I’m an honest man. Yeah, yeah. I think there’s a double hundred to screw me up. Um, the anger and frustration and bloody toes of the double unders, but I am going to try it, so I should have an update the next time we podcasts on.
I will, I’ll probably do it several weeks in a row to see if I really feel like it helped me at all. My guest is going to be like, not much. Um, I don’t think it’s going to help me that much. I mean, there’s a 30% increase, but it’s so hard when you’re not under like a scientific protocol like this, because like binge breasts this week, we did as many reps as possible at 65%.
Um, and, you know, it’s like, okay, would I have gotten one more rep? I don’t have like anything else to compare it to. Um, and so it’s harder to. It’s hard to say, but over over a long enough timeline, something I’m definitely willing to, to look at. So yeah, give it a try. I think everyone should Ashley and Jo, like come on
Ashley Hicks: this week would have been perfect for a woman’s health track because it was as many reps as you can do in [00:30:00] 60 seconds.
So too bad gone.
Jerred Moon: Just kidding. Well, yeah. Any athletes out there want, try it, be safe. Um, but I think it’s definitely worth a shot. It’s another tool. Would use and breathing.
Kyle Shrum: I think it would be probably helped too if you had some kind of regular breathing practice where you’re not just doing the hyperventilation in your workouts, where like you’re doing something like Wim Hoff or you’re doing something like box breathing on a regular basis where your body’s just kind of used to breathing more intentionally and then you probably would be able to utilize that more in training the hyperventilation and training if your body is just kind of used to breathing intentionally on a regular basis.
Jerred Moon: Yeah. I know I had to get way more intentional about my breathing when I first started to get into higher intensity training, like a decade ago, because I would just, my breathing would get so out of whack. Like I’d have to like stop and be like, I don’t even know what’s going on right now. And, uh, it’s, it’s been a long journey on, on the breathing for me, [00:31:00] but it’s coming along.
Cool. Well go give it a try guys. If you do it, let us know how it works. If you hurt yourself, he didn’t hear it here. All right, topic this week, what is the most impactful fitness health, nutrition related book you have ever read and why? What was your biggest takeaway from said book or books? Joe. So
Joe Courtney: Kyle and I were kind of on the same deep nutrition page.
But, uh, I can easily pivot to Y or T because why are to eat by Robb Wolf was one of the first ones that I read. And I think it’s just a fantastic book and where to start. And it’s actually. One that I would recommend before reading deep nutrition because it’s an easier one to digest a bit. It’s not as as dense into the science, but the way that he structures the book and he goes through it, it’s, it’s really well, well read.
And um, he gets, you know, really good examples from it. It was also awesome because we, I think I read that shortly after whole [00:32:00] 30, which is, um, diet reset is very, very similar, except a lot of times the whole 30 or those 30 day diet resets is that, it’s like, okay, then you introduce this and see how you feel.
Write down how you feel. But with what? With Rob’s, he actually gives you a, Hey. Test your blood tests, your, your glucose levels, and it will actually tell you what is doing what. Even if you don’t feel it, you’ll actually be able to know what is affecting your body and what is it, and then just get rid of it.
So I think it’s, it’s cool to have that sort of parameters as well. And, um. Yeah. It’s just a really, really good, well-rounded place to start for as far as nutrition goes.
Jerred Moon: Yeah. I love his seven day carb test. I’ve done it with multiple different carbohydrates. So you essentially fast for a long period of time and you will.
Yeah. Like you said, I think you’re supposed to have done the diet reset first and then after whatever, 12 plus hours of fasting. You have like 150 grams of, of one carbohydrate, like white rice, then you wait two hours and you test your blood glucose, [00:33:00] and if it’s above a certain level, like it might not be a carbohydrate that you’re, you want to, I think it was like one 20.
It’s pretty high. So I think, um, yeah. Anyway, I’ve done that with like oatmeal. I’ve done it with rice, I’ve done it with a lot of different carbohydrates just to see how my body reacts. And that was really good to know. About, you know, kind of individualizing things for yourself. So I love that book as well.
Ashley Hicks: I know has to do with, um, my Hashimoto’s diagnosis. So, uh, my mother in law actually bought this book for me and I always assumed it was called root cause cause it just had trees and some roots and by, it’s actually called Hashimoto’s. Thyroiditis, lifestyle interventions for finding and treating the root cause by Izabella Wentz.
Um, and I know she’s come out with another one. Actually, I think Emily actually read it, Jared, that it’s like a 90 day plan for Hashimoto’s. And this book helped me identify, uh, the reasons why my thyroid was out of whack. [00:34:00] I mean, I went to a doctor, I saw an endocrinologist, um, and. Basically, he asked me to go gluten free because he thought I potentially had an allergy, and he actually did some testing on me, and we found out that I did have an allergy to that.
Um, but there was other things in the book that she explained like high inflammatory foods as well as, um, birth control most females are on, uh, as to what that does to your body and why your thyroid is trying to make up for it, which in turn. Makes it go out of whack. So, um, yeah, it definitely helped me.
And, um, yeah, I basically took what she said in the book and tried to put as many things into practice as I could that, um, like taking birth control. I eliminated that, not doing dairy, gluten high inflammatory foods, and basically never looked back. And, um, I have to this day, still have never been on thyroid [00:35:00] medication and.
Joe Courtney: Some question toward that. Uh, so I actually have that book. I haven’t not read it yet, but it’s something that I’m thinking about reading. And would you say that it would be good for people to read that don’t necessarily have that diagnosis? Like there’s other nuggets of like, even if they just have a like, so genetically, I think my family kind of has a thyroid issue, but not necessarily Hashimoto’s.
So like. For anybody with anybody. Thyroid issues are there. They get older, would, would you say there’s nuggets of stuff to stick away from it?
Ashley Hicks: Yeah. So she actually talks on hyper and hypo thyroidism um, so that, and I always think, why not? Learn about other things, even if you don’t have it. Um, and if this is affecting people, um, so much that it’s causing them to have a thyroid issue, why not try and eliminate or use some of the tools that she says to then help yourself?
And yeah, you might find something that you’re like, Oh man, maybe I should try this. Um, I will say [00:36:00] I have found that, um, certain chapters are geared more towards females. Uh, versus males, but I know you can definitely get some stuff out of it, Joe.
Jerred Moon: And I think there’s, on those, that kind of topic, I really would like to encourage people to like, go get blood tests and stuff, like, and work with a doctor who knows what they’re talking about.
Know the difference between within normal limits and then functional rep, uh, you know, functional ranges because they’re very different. Um. And I think that’s about all I can leave people with. Uh, because there’s, um, and this is not just for, uh, you know, thyroid numbers. This is for like, basically every result you can get, uh, within blood.
There’s going to be within normal limits, which is just the. Like that lab, like say LabCore ha has like an entire range of people. They’ve tested over a certain period of time for that same parameter, and they’re going to say, Hey, you’re within the [00:37:00] average of, you know, the, the 5,000 people we tested over the last, you know.
Month or, you know, whatever it is. Problem with that is most people are not like you if you’re, if you’re working out all the time, healthy, all these things. So I don’t want my testosterone levels, cholesterol levels, all, you know, whatever. I don’t want them to be within the average of an American. I want them to be exceptional.
And that’s the same with like thyroid stuff. And so figuring that stuff out can be the hard part. I know Emily and I, uh, we. Started working with a functional med doc, uh, last year and into this year for a lot of these things. And, you know, she started doing blood work. I did. And so just dialing things in a lot more.
Um, it can, you can go down a lot of rabbit holes, but I don’t like just guessing at some things. Um, if you don’t have a diagnosis, like Ashley has a specific diagnosis, is, is a dangerous game and you’re just going to be, that’s what, that’s what gets annoying. Like, I feel like you can. You can fix a lot of things with nutrition, [00:38:00] but if you don’t truly know, if something is wrong, then you can go down so many rabbit holes.
You could spend the rest of your life trying different protocols to fix a problem and maybe never fix it. So blood where it can be expensive, but you know, hopefully it’s covered by your insurance or whatever. Just get it. Get it done. I get tested if you’re going to dive down deep into these different things.
Yup. Kyle. So deep nutrition, man. Yeah,
Kyle Shrum: that’s it. I had to steal it away from Joe actually. It would have been deep nutrition or wired to eat. So Joe and I are on the same page with that, but, um, I agree with him that wired they eat is. Well to me it’s a lot more practical just for the regular person, but deep nutrition for me was just so out opening to a lot of different things that I didn’t think about with nutrition that weren’t even on my radar with nutrition.
So just kind of, it really expanded my horizons the way that I think about nutrition a lot differently than [00:39:00] a wire to eat did. Why are the Eatsa a really practical book that. I think anybody can put into practice, but deep nutrition, it’s kind of like, I mean, it’s heavy. I mean, it’s big. It’s, it’s like a textbook.
I mean, there’s a lot of it in there, but yeah, almost. And I think the biggest thing that, whether there were two big things that I took away, first of all, she talks a lot about vegetable oils in that book and how they’re basically. Very bad for you. That’s all I’m going to say about it. Cause she goes a lot more in detail, but vegetable oils are very bad and they’re basically, they’re basically in everything that’s processed.
Um, if you’re eating processed food, you’re eating some kind of vegetable oil basically. And so I’m just. Be aware of that and how bad they are and their places around the world that don’t even allow the stuff that we put into our foods. And, um, that’s crazy to me. But anyway, the, I think the biggest thing that stuck out to me, and, and this is what I shared when we cover [00:40:00] deep nutrition on the podcast, was, uh, the nutrient deficiency.
And they did a, they did a study with pigs where they deprived, um, a mother pig of vitamin a for. The entire gestation period with one particular litter of piglets and all the piglets were born without eyes because their genetics weren’t receiving vitamin a. And so they said, well, we don’t need eyes. So their body didn’t develop us.
And then they went back to the next litter with that same pig and fed her, you know, the vitamin a of that she was supposed to have, and all of her piglets came out with it with perfectly functional eyes, you know? And so just. And that, that was one study. I understand that, but just to think that nutrient deficiency can rewire the way your genes are expressed, and it’s not just in utero, it’s, you know, would it be called out utero?
I don’t know. Anyway, um, after you’re born, you know, even today, you [00:41:00] know, it’s still. As you grow, it still affects your gene. Expression of nutrient deficiencies still affects your gene expression even after you’re born. And so that was probably the biggest thing that stuck out to me, was not getting the right food.
Literally changes the way your genes are expressed in the way your genes act at a micro level.
Jerred Moon: Awesome. I’ll go through mine quickly. Uh, so another Rob Wolf book, paleo solution. I would just say the paleo solution gave me a framework for eating. I’m not paleo anymore. Um, I’m paleo ish, I guess you could say, but, uh, you know, I’ll have grains and whatnot.
I’m not too scared of those things these days, but, uh, it just gave me a really good framework of eating. Real food, I would guess is the, you know, just cold foods, uh, avoiding a lot of those, uh, like vegetable oils. Like Kyle’s talking, like if you go to a restaurant, like you’re getting vegetable oils, you, you almost can’t avoid it unless you go to a specific [00:42:00] restaurant.
Um, so that was a really good book, uh, because I spent my first two years of college as a food nutrition science major. And you don’t end up with any sort of framework. From that, you learn a lot about the, the science of macronutrients, carbohydrates, fats, proteins, and all these things. But there’s still, you don’t, like, you’re not like headed towards this, like, here’s what you should eat.
You know, like, it’s not so cut and dry like that. And so it takes authors like Rob Wolf and other people to book put together these frameworks that, you know. Help you make decisions based off of principles, which I think is really good. So that’s a good one. Uh, why we sleep? We’ve talked about now one’s a more recent one I read and I think is pretty phenomenal, just because it dives into everything about sleep and Matt Walker.
I don’t think that there’s anyone who’s done more research or smarter on the topic of sleep. And so that was a really great book. And then change your schedule, change your life, uh, was a really good book, uh, blinking on the offer author at the, at the minute. But that’s the name of the book. [00:43:00] And the reason I wanted to bring this one up is, uh, you know, the big takeaway was just having very consistent schedule.
There are a lot of little takeaways, like not eating late at night, which some people kind of know, but just having a super consistent schedule and really how to, uh, you know, schedule your day to change your life, if you will. But one thing that I noticed is that. This whole year, humans aren’t robots, right?
You can’t just sit someone down and be like, you know, get enough sleep and no matter what time they’re going to bed. And Kyle Hayes camp is a perfect example of this. So he’s been around our community for a very long time, and he’s also like. He’s moved and and had different jobs and whatnot. Like I don’t need to dive into all of his personal life.
But he did have a job where he worked extreme shift work. This was like a year or two ago, and he used to always share woop data with me and it would just be so crazy cause I can’t remember his exact schedule, but it would be like. You know, two days of like normal life, like we’re, we’re all living on a daily basis where [00:44:00] we sleep at a normal time and whatever.
Then he had to like flip that schedule for the rest of the week for work. And. His body would never like never got used to it. He would send me screenshots of, of woop and it would always be like 6% recovered, 7% recovered, 13% recovered. Like his HRV was always suppressed. His resting heart rate was always high and he was getting it.
He would get enough sleep sometimes and like other times he wouldn’t. And I, that’s when I was like, you can’t just, uh, you know, I mean, there’s been research on like, and Matt Walker mentioned his book. That shift work is like a. Labeled as a carcinogen by the world health organization. Like it’s really bad for you.
It’s very bad for you to have an inconsistent schedule. And having seen that with one of our athletes I think is cool. Um, but what’s cooler about Kyle story is he did move, did change jobs, and now he has a more consistent schedule. He’s, I just pulled up his whooped data. It’s funny, we can see each other’s stuff and like he’s sleeping, he’s recovering great.
Like a lot [00:45:00] has changed for him, which is awesome and it’s awesome to have him in the community. But. It’s funny how, how the body is just finicky like that, especially when you have data to back it up and you can see it. We want to be around, athletes are like, wow, yeah, this, this is not something, you can’t just get enough sleep and check that box and think everything’s going to be okay.
Like if you’re not consistent in your schedule, something’s still going to be screwed up. So I found that very, very interesting. And that’s it for my takeaway. So. It seems like wired to eat kind of wins cause it got mentioned twice. I liked it too. So that’s a three votes for that one. It’s
Kyle Shrum: even nutrition get mentioned twice.
Jerred Moon: Yeah. But I’m not recommending that for anyone to start. I like to, I want people to get wired to eat first, to wet their appetite and in the nutrition world. And then if they want to get into deep nutrition. Go for it. Is this deep? Yeah. She, she named the book very appropriately. Uh, okay. Workout 25 minute lunch test.
Uh, anyone on a briefing. [00:46:00] Sure. So you got it. You got it. You got it.
Ashley Hicks: So in 25 minutes, you are going to complete 400 meters worth of lunges with a weight Fest or a backpack up to 20 pounds. Um. And then if you finish before the 25 minute time cap is up, then you have the rest of the time as rest. If you don’t, then you go immediately into the part two, which part two is, take that West the weight best or backpack off, and then do body weight lunges for 400 meters, and then that is your score is the time that you get on part.
Jerred Moon: Awesome. How do we attack it, Joe? What do you, what’s, what’s the strategy?
Joe Courtney: No, I’ve done lunches before. So with lunches, you can’t just go and do a bunch of reps. I like to stay at a really, really steady, uh, [00:47:00] tempo with everything. Uh, yeah. This is gonna. You’re going to, it’s going to be tough during, and then you’re just going to get worse after.
Jerred Moon: Yeah, so the, they’re, they’re like pros and cons, right.
So we can discuss it. If you do the lunches really fast, see, knock a mountain. 10 minutes. Yeah, 15 minutes to rest before you have to do the, at the actual scored portion of the workout. If you go to study and say it takes you 19 minutes or 20 minutes, now you only have five minutes to rest before you start, which.
Camp, would you want to be in jail? Would you want to be in like maximizing rest, but you really have to push it? Or would you just want to like minimal rest and having paced it out.
Joe Courtney: More minimal rest to them than a and having pasted out. But I, I try and pace it out so that you at least get like 60 seconds of rest to lay down, elevate your feet or something to get the blood out of your legs for a little bit and then hop onto the next part.
But if you, if you go and you go like too fast, too hard, [00:48:00] um, real quick, then it’s going to be really hard to recover. Even if you have like five, six, seven minutes to recover, you’re still going to be pretty tanked up from it.
Jerred Moon: Yeah, damned if you do, damned if you don’t type of thing. They actually, what are your tips?
Joe Courtney: Sounds like a mutual Saturday
Ashley Hicks: hurt either way.
Jerred Moon: So yeah.
Ashley Hicks: Yeah. My tip is just go, don’t stop. Keep moving. Even if you have to pace it. Um, the more you stop, the more your brain focuses on the pain that’s going on in your legs. And so that’s my goal, um, is to just keep moving. And typically I finished around like the first part, like 12 minutes, so I’ve got a decent enough time to recover before I go the body weight.
And then my goal for the body weight one is always each, you’re flipping first round cause you’re only on your body weight. You don’t have, um. You don’t have anything on. So yeah. And then, uh, I’m going to sweat on this one and shout out to tramp us cause he made a tank after [00:49:00] my, I sweat like a man comments on last podcast.
So hopefully I can do this with my new tank on and I’ll take a photo
Jerred Moon: back to Joe real quick. How do you perform a, a lunch properly?
Joe Courtney: It’s funny, I was just wanting to talk about the form of it.
Jerred Moon: Well, I just, I’ve seen this, so I originally created this workout, um, in the military, and I did it with a lot of airmen.
Uh, and so it was a lot of the, the, the meet yourself early me or Saturday workouts were. Workouts I use as a physical training leader to try and get young airman to not cheat the workouts I was trying to program but
Ashley Hicks: not shuffle or what are you asking?
Jerred Moon: Yeah, so there’s a way, it’s almost like a duck walk to where you like never fully stand up.
And I think when people hear for time or go fast, that’s what they end up doing. Especially if you’re on like a softer surface. If you’re like on a turf and you can kind of slam your knees on the ground and just like go. So I’ll let Joe talk about how you should lunge properly. I think all of us are doing it, but just in [00:50:00] case anyone out there doesn’t know.
Joe Courtney: First, make sure you’re stepping farther, far out enough so that you’re going to be wanting to use in your hamstring and your glutes and not your quads. Cause some people, they take too short of a step and then they’re kind of like on the balls of their feet. But you need to step all the way forward out and then knee to your back knee touches the ground.
And then when you come up. Your hips fully extend and you’re fully standard standing up. You need to, don’t, don’t stop and put your feet together and stand. You can step all the way through and you should step all the way through. That’s called, if we meet you, meet your feet and step together, then that’s called a wedding step, which is not as good, but you want to completely stand up, hips extended and then go through and um, so I’ve pretty much stayed in that full height and then go to your next
Jerred Moon: step.
Yeah, the hip extension is the main thing I’m looking for when I see people doing this. If you want to do the wedding step, that’s whatever. It’s just gonna slow you down. Uh, but it’s, it’s inefficient,
Joe Courtney: which is make sure you’re squeezing your glutes.
Jerred Moon: Yeah. All right, Kyle, you got [00:51:00] tips, tricks, strategies.
Kyle Shrum: I don’t really know what I could add to that.
Jerred Moon: I would sell my go fast. I don’t know what I’m going to say yet.
Kyle Shrum: Well, that’s what I was going to say is, um, I would say warm-up for it. Um,
Jerred Moon: there you go. That’s a good
Kyle Shrum: warm-up. Um, because there’s going to be a. This, this one’s going to hurt. You know, don’t go into this cold. Just walk out and start doing lunges.
That’s a bad idea, especially for this meeting. Lunges. Um, obviously, well, I don’t know about, obviously for you guys, but I would rather do this at a track where it’s nice and flat instead of in my, he’ll have a front yard. But I can’t do that because of the Rona and, um, all the, all the tracks are closed down, so I’m going to have to do it in the yard.
And so I’ll probably have to be doing the waiting step because I’ll be on an incline, go in different directions. So I’ll have to be keeping my balance. But
Jerred Moon: anyway, I need to find a new [00:52:00] place. We just had lunges and bear crawls and hard to kill on the first weekend. I was just doing it on concrete and I’m like, this is dumb.
Ashley Hicks: That’s what my other question is.
Jerred Moon: I should have
Ashley Hicks: concrete.
Jerred Moon: Yeah, I should have. Um, I didn’t think that far ahead. Uh, I guess my advice since. I think everything’s been covered. I would say listen to an audiobook during the 2020 pound bested 400 meters, and then listen to your favorite jams during the scored portion, so something that’s going to slow you down and help you pace a little bit.
Like Joe said. Um, if you are afraid, you’ll go too fast and then go as fast as you can on the. On the 400 bodyweight. Cause that’s, that’s time. And I think maybe the leaderboard actually works with this workout. What do you think?
Ashley Hicks: Yeah.
Jerred Moon: Maybe
Joe Courtney: it would be hard to cheat, but I, you know, who [00:53:00] knows?
Jerred Moon: Yeah. I know that the leaderboard so hard and we, I can pull it up right now and I’d probably be like, someone did this in two minutes and I’m like, dammit, Carl, why did you do that?
That’s always the random person who like messed up the leaderboard for everyone. It’s happened like on every workout. Oh, I scaled it down to 40 meters. Then don’t enter a time. Don’t enter time on the, on the leaderboard. Um, anyway, that’s it. It’s a gripe for a different day. All right guys, that is it for this one.
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