Timestamps

Episode Intro- 00:00:25

Perimenopause Female Competitors- 00:02:19

PMS Symptoms and Normal Cycles- 00:06:05

Areas to address before HRT- 00:10:45

Loss of menstrual cycle, Hormone Panels & Estrogen- 00:16:65

Forms of Application for Estrogen Based Replacement- 00:26:52

Actions of Hormones and Deployment- 00:32:15

Deploying AI- 00:40:09

HRT as a starting point- 48:17:09

Birth Control- 00:50:15

Where to find Serena- 01:01:22

Sarena Social Media:

IG: @np_rena_lifts

Clinic: @totalcareclinics

Episode Available On: YouTube, Spotify, Google Play, iTunes

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In this episode of J3 University, Luke and I are joined by IFBB Pro Evan Centopani.

Evan is well known for his meticulous health minded approach to bodybuilding and still achieving a high level of success on and off stage.

We dive into Evan’s initial reason for being health conscious and what approaches he has gathered along his journey to keep progressing and limiting the health risks of enhanced bodybuilding practice.

Timestamps
Evan Intro and Fish Jelly- 00:00:24
New Haven Pizza- 00:06:37
Evans health approach to bodybuilding- 00:09:59
Maintaining Health in bodybuilding- 00:16:20
Longevity in bodybuilding- 00:19:57
Reckless Protocols- 00:23:27
Oral Steroids/AI Use- 00:26:19
Blood Pressure/Blood Glucose Tracking and Statins- 00:31:22
Getting the most out of the least- 00:38:59
Health monitoring- 00:42:51
Low Bodyweight for health- 00:48:19
Low Carb- Keeping body responsive- 00:56:04
Where to find Evan- 01:03:37

Social Media-
Instagram: @evancentopani
Email: evan@centopani.com
Website: http://centopani.com

Episode Available On: YouTube, Spotify, Google Play, iTunes
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Dark Chocolate Bodybuilding Super Food?

Chocolate is not your typical bodybuilder friendly food choice. Usually we associate it with high sugar high fat and leaving it only to have for cheat meals.

However, chocolate, specifically dark chocolate is high in flavanols and has several health and performance benefits for the bodybuilder. Being a large bodybuilder we have main concerns of protecting the heart and brain, but also want nasty pumps in the gym. Dark Chocolate fits the bill!

Cocoa, Cacao, Chocolate?

So to understand all these similar terms and which to pick we first start at the source of the chocolate bar, the cacao tree. The cacao tree produces cacao beans which are roasted and separated into cocoa solids (cocoa liquor) from the fats (cocoa butter). The cacao liquor is the main component to create dark chocolate or dried into cocoa powder. The liquor is what contains all the flavanols we are seeking for the health benefits NOT the cocoa butter.

What are the benefits?

1. Nutrient Density:
   1. High in fiber, iron, magnesium, copper, manganese, potassium and selenium.
2. Metabolic Function:
   1. Cocoa flavonoids improve insulin sensitivity and lower chronic inflammation, particularly in arterial vessels and the liver. 
   2. Flavanols and other dietary antioxidants may decrease insulin resistance by ameliorating Nitric Oxide(NO) bioavailability 
3. Brain Stimulant and Protectant:
   1. High in caffeine and theobromine act as a stimulant on the CNS 
   2. Delayed perception of fatigue during training
   3. Improved memory and reaction times
   4. Increase brain blood flow and lower neuroinflammation and guarding against degenerative brain disease.
4. Cardiovascular System
   1. Reduce oxidation of LDL lipoproteins and lower total LDL and raises HDL. (LDL decrease of 6mg/dL)
   2. Several meta-analysis combining multiple studies have shown dark chocolate consumption is associated with lowering of CHD risk and cardiovascular mortality, heart failure, and stroke.
   3. Stimulate endothelial production of NO to relax arteries and lower blood pressure (Application of hypertrophy and pumps!)

How much do you need for the above benefits?

300-900mg of Chocolate Flavanols

At a standard serving size of 40 grams, many bars can easily provide at least 200 mg of flavanols. Now this must be Dark Chocolate (not milk chocolate, not white chocolate) and I would look for a bar that is at minimum 85% cacao. The issues is only 14g of Dark Chocolate also comes with 8g of fat, 4.5g of that being saturated fat. To avoid the fats and still get flavanols go for cocoa powder.

Consumer Labs found Hershey’s 100% cocoa natural unsweetened cocoa powder contained one the highest flavanol concentrations containing 24mg per gram of powder. Meaning 15-20g of powder will achieve dosages of clinical effectiveness and only 1.5g of fat total.

How to take it?

I add 20g of Cocoa powder into my pre workout cream of rice or whey protein. You can also mix the powder with stevia and a small amount of water to make a chocolate spread for a rice cake. Tip on the powder is to avoid ones that go through “Dutch” processing as this process removes bitterness but that is also the part that contains the flavanols.

References:

Massaro M, Scoditti E, Carluccio MA, Kaltsatou A, Cicchella A. Effect of Cocoa Products and Its Polyphenolic Constituents on Exercise Performance and Exercise-Induced Muscle Damage and Inflammation: A Review of Clinical Trials. Nutrients. 2019 Jun 28;11(7):1471. doi: 10.3390/nu11071471. PMID: 31261645; PMCID: PMC6683266.

Zugravu C, Otelea MR. Dark Chocolate: To Eat or Not to Eat? A Review. J AOAC Int. 2019 Sep 1;102(5):1388-1396. doi: 10.5740/jaoacint.19-0132. Epub 2019 Jun 14. PMID: 31200790.

https://www.consumerlab.com/amp/answers/is-hersheys-special-dark-better-than-other-dark-chocolate-bars-or-cocoa-powders/hersheys-special-dark/

Garcia JP, Santana A, Baruqui DL, Suraci N. The Cardiovascular effects of chocolate. Rev Cardiovasc Med. 2018 Dec 30;19(4):123-127. doi: 10.31083/j.rcm.2018.04.3187. PMID: 31064163.

Grassi D, Necozione S, Lippi C, Croce G, Valeri L, Pasqualetti P, Desideri G, Blumberg JB, Ferri C. Cocoa reduces blood pressure and insulin resistance and improves endothelium-dependent vasodilation in hypertensives. Hypertension. 2005 Aug;46(2):398-405. doi: 10.1161/01.HYP.0000174990.46027.70. Epub 2005 Jul 18. PMID: 16027246.

Peak week is just as it sounds, we want to put on the final touches to the physique and “peak” a look for stage. The most impactful variable we can manipulate prior to show day is carbohydrates.

This is without question, increasing carbohydrate intake in a depleted state increases muscle glycogen with in turn produces a fuller bigger muscle.

Now what if we could further enhance this ability to store carbohydrate?

I have seen protocols using creatine monohydrate during the carb loading process to further facilitate a greater glycogen storage amount, which has the potential to give an even larger muscle. But this brings in questions of will this cause water retention and be softer, how much to take, when to take it?

Why Creatine?

Creatine can increase total body water and glycogen content 

Increased muscle creatine concentrations increase skeletal muscle intracellular osmotic pressure, which results in water moving in to the cell. This is partly the more rapid weight gain we see with early creatine loading protocols. Creatine is primarily stored intramuscularly (95%), so an assumption is that most water increase would be inside the muscle cell, but is it?

What about water retention?

We have research that asked this vary question how does fluid distribution change during creatine usage? The researchers had subjects loaded 25g of creatine for 7 days followed by 5g per day for 21 days. (1)

The greatest increase in total body water (1.37L) occurred during the 1 week loading phase.

The researcher directly measure fluid distribution and found a 1.13L increase in Intracellular water in the creatine group, which accounted for 55.4% of total body weight increase, meaning the other fluid increase was extracellular. This matches normal body fluid distribution of 2/3 water inside the cell and 1/3 outside the cell.

Now this is still all inside the compartment of the muscle! This does not mean water is stored around fat cells and skin cells. So if you are peeled out lean, you are going to increase muscle volume without a softer look.

How Does Creatine Change Carbohydrate Metabolism?

 Another research group investigated this question monitoring muscle glycogen change over the creatine loading period. 

After a 5 day creatine loading (20g per day (5g x4)) significantly increased muscle total creatine, free creatine and Creatine phosphate content with a concomitant increase in muscle glycogen storage by 18% (+/-5%). This was while maintain normal eating habits. (2)

The mechanism is via indirect stimulation of muscle glucose uptake and/or glycogen synthesis by increased cellular osmolarity and increase in muscle cell volume. This cell swelling has been identified as an anabolic proliferative signal, stimulating the mitogen-activated protein kinase (MAPK) signaling cascade, which could also be linked to the up-regulation of muscle glycogen synthesis.(3)

What About Creatine’s Impact During Carbohydrate Loading?

There is also a synergy between creatine and glycogen super compensation. Nelson et al performed a 5 day creatine loading protocol prior to a 3 day carb loading protocol, which produced a resulted in a glycogen content ~10% greater than the expected glycogen load. The creating loading was again done using 20g over 3 days. (4) 

We Don’t All Respond Though!

Unfortunately, 20% to 30% of individuals do not respond to Creatine supplementation. This may be due to a few variables such as carbohydrate intake, physical activity, training status, and possibly muscle fiber type.

Summary

Creatine loading during a carbohydrate load can further enhance the super-compensation of muscle glycogen causing a larger appearing muscle. This increase in creatine and glycogen increases total body water, but will not impact fluid distribution between intra and extra cellular space. This fluid increase will all primarily be within the muscle and not cause water retention between the skin and muscle.

I would caution that the fuller a muscle gets this can still cause water to be pooled around remaining fat cells and skin, so there is a balance to strike and not to do over due a carb load. I would take a conservative approach as bodybuilders we are not loading carbohydrates to the extent of endurance athletes in studies and must keep in mind the aesthetic view point as well. I recommend add 1-2g (body weight dependent, female vs male) of creatine monohydrate to each carbohydrate containing meal during your carb up period prior to show day.

References

1. Powers ME, Arnold BL, Weltman AL, Perrin DH, Mistry D, Kahler DM, Kraemer W, Volek J. Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution. J Athl Train. 2003 Mar;38(1):44-50. PMID: 12937471; PMCID: PMC155510.
2. Robinson TM, Sewell DA, Hultman E, Greenhaff PL. Role of submaximal exercise in promoting creatine and glycogen accumulation in human skeletal muscle. J Appl Physiol (1985). 1999 Aug;87(2):598-604. doi: 10.1152/jappl.1999.87.2.598. PMID: 10444618.
3. van Loon LJ, Murphy R, Oosterlaar AM, Cameron-Smith D, Hargreaves M, Wagenmakers AJ, Snow R. Creatine supplementation increases glycogen storage but not GLUT-4 expression in human skeletal muscle. Clin Sci (Lond). 2004 Jan;106(1):99-106. doi: 10.1042/CS20030116. PMID: 14507259.
4. Nelson AG, Arnall DA, Kokkonen J, Day R, Evans J. Muscle glycogen supercompensation is enhanced by prior creatine supplementation. Med Sci Sports Exerc. 2001 Jul;33(7):1096-100. doi: 10.1097/00005768-200107000-00005. PMID: 11445755.
5. Snow RJ, Murphy RM. Factors influencing creatine loading into human skeletal muscle. Exerc Sport Sci Rev. 2003 Jul;31(3):154-8. doi: 10.1097/00003677-200307000-00010. PMID: 12882483.

In this episode of J3 University, Luke and I are joined by IFBB Pro and Registered Dietitian Chris Tuttle. Chris is well known for coaching high level competitors and many general wellness clients and with that comes many struggles. We dive into what the common issues are Chris comes across when getting a client on boarded, setting expectations, strengthening the mind, and getting more out of your client. We also touch on some health care issues and issues seen within PED usage amongst competitors.

Timestamps

Chris Tuttle Intro- 00:00:15

Managing Expectations of competitors- 00:04:19

Mental Mindset- 00:12:17

Client communication- 00:16:16

Using your coach as a scapegoat- 00:19:26

Building in autonomy to client’s plan- 00:24:14

How coaching has changed- 00:27:49

Clients health, medical access & budgeting- 00:33:27

Believing in the process- 00:43:27

Female PED use- 00:46:23

Understanding physique progression and competition lineup- 00:50:00

Where to find more on Chris Tuttle- 01:09:38

Social Media:

Tuttlenutrition.com

@ifbbprochristuttle

@tuttlenutrition

Episode Available On: YouTube, Spotify, Google Play, iTunes

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In this episode of J3 University, Luke and I are joined by coach and researcher Dr. Eric Trexler. Dr. Trexler has focused his research around the post contest period, so we lay the ground work for what is the state a competitor is in physical and mentally coming out of a contest and what that means for a plan of action. Is the post show period highly anabolic? What should our rate of weight gain be post show? How do we control appetite? We answer these questions and many more!

Timestamps

Dr. Eric Trexler Intro- 00:00:32

Where we are physiologically and psychologically post show – 00:05:45

Post show recovery for optimal growth- 00:16:56

Rate of weight gain post show- 00:23:48

Strategies for plan adherence post show- 00:36:53

Driving up activity level post show for calorie increase- 00:48:07

Wrap Up- 00:57:15

Where to find Dr. Eric Trexler- 00:58:35

https://www.strongerbyscience.com/
Instagram: @trexlerfitness
Articles: https://www.strongerbyscience.com/?s=Metabolic+adaptation+

Episode Available On: YouTube, Spotify, Google Play, iTunes

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#J3University

In this episode of J3 University, Luke and I are joined by Natural Pro Bodybuilder AJ Morris. With the latest topic in the bodybuilding world being the danger surrounding diuretic usage Luke and I wanted to explore how a natural pro handles peak week manipulations. AJ is known for bring himself and clients in peeled to stage, so natural or enhanced this approach spans to the enhanced crowd as well. We cover everything from water, electrolyte, carb loading, fat loading, veggies and supplement manipulations.

AJ Morris Social Media:

Instagram- @ajmorris_

YouTube- AJ Morris

Timestamps

Introducing AJ Morris- 00:00:22

Driving up offseason bodyweight- 00:05:32

Diuretic use and water manipulation- 00:10:08

AJ Morris peak week approach- 00:14:15

Sodium, Potassium, Electrolytes- 00:18:32

What instances do you adjust fluid intake- 00:25:22

Holding ‘the look’- 00:29:03

Restricting water to hold ‘the look’ on show day- 00:41:10

Backstage Pump Up- 00:48:05

Herbal Diuretics- 00:55:25

Vegetables/Fiber near show time- 00:59:35

Linear Loading- 01:07:00

Where to find AJ Morris- 01:16:30

Wrap Up- 01:18:11

Episode Available On: YouTube, Spotify, Google Play, iTunes

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#J3University

In this episode of J3 University, Luke and I cover hypertrophy training surrounding Quad development. We all want massive quad sweeps, but to make that happen when need the right arsenal of exercises to do so. Luke and I cover optimizing squat patterns for the quads and how to pick a pattern within your ability. We break down the leg press, singe leg squat variations and leg extension. Finally tie all this back in to how to program your full quad session.

Timestamps

Quad anatomy, exercise selection and alignment- 00:06:50

Squat Patterns for Quads- 00:11:39

Developing full musculature to correct squat pattern- 00:17:28

Cuing for foot pressure in squats- 00:19:16

Hack Squat- 00:21:34

Safety Squat, High Bar Squat and Smith Squat- 00:25:25

Toe Position for Quad Activation- 00:30:17

Leg Press- 00:32:06

Leg Extension- 00:39:22

Lunges and Bulgarian Split Squat- 00:44:44

Wrap Up-00:49:36

J3 UNIVERSITY: http://j3university.com
FACEBOOK: https://www.facebook.com/J3-University-103894631667528
INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en
Luke Miller coaching: https://noswitchfitness.com/contact/

In this episode of J3 University, Luke and I are joined by sleep expert Dr. Greg Potter. Sleep is our number one recovery tool for physique enhancement, so not getting enough puts a large damper on fat loss, muscle building, but also health outcomes. Dr. Potter give the run down on why we need sleep, what good sleep looks like, and gives a framework of how a healthy sleep routine should be designed with takeaways to problem solve common sleep issues.

Dr. Greg Potter Contact/Social Media:

@resilientnuts

@gregpotterphd

http://gregpotterphd.com

Timestamps

Greg Potter Intro- 00:00:26

Importance of sleep for physique competitors- 00:02:25

Defining sleep deprived- 00:07:43

Sleep timing/quality- 00:14:38

Assessing your sleep- 00:18:35

Light Exposure/Training Timing- 00:26:48

Mental Stress/Caffeine Intake/Meal Timing- 00:33:60

CBD/THC- 00:40:43

Dawn and Dusk; spending time outdoors to improve sleep- 00:46:63

Setting up your bedroom for sleep quality- 00:57:30

Wrap Up- 01:05:02

Dr. Potters Contact/Social Media- 01:07:43

J3 UNIVERSITY: http://j3university.com COACHING: http://J3sportsrd.com 

FACEBOOK: https://www.facebook.com/J3-University-103894631667528 

INSTAGRAM: https://www.instagram.com/johnjewett3/ 

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en 

Luke Miller coaching: https://noswitchfitness.com/contact/

In this episode of J3 University, Luke and I are joined by Joe Jeffrey to discuss the
transition from contest prep into the offseason. The post show period is vulnerable time
for rapid fat gain and in the presence of high levels of fatigue. The approach discusses
will cover how to set up diet, training, cardio, health markers and PEDs from prep into
post show and what that progression of all variable should be as we phase into the
offseason.
Joe Jeffrey is an online physique coach with physique collective specializing in physique
enhancement.
 
For more information on Joe Jeffrey:
Instagram: @Joe_physiquecollective
Website:  www.physiquecollective.com

Timestamps
Joe Jeffrey Intro- 00:00:16
First week post show set up- 00:04:57
Post show body fat/weight re-gain – 00:10:58
Prep Duration- 00:23:41
Training/Programming moving in to Offseason- 00:27:29
PED changes post show- 00:32:00
Changes to T3 post show- 00:37:40
Changes to Clen post show- 00:40:54
Changes to Growth Hormone/Insulin- 00:42:08
Lab work post show- 00:51:03
Wrap Up- 01:05:50

Episode Available On: YouTube, Spotify, Google Play, iTunes

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J3University