Give 'Em Health zoeticpersonaltraining

Brett and Rachel are health and fitness enthusiasts who are currently training for bodybuilding and bikini contests. Brett was on America Ninja Warrior two years ago, and we talk about that experience as well as general health and personal training topics. They are both studying to become certified as personal trainers within the next year.
I'm very appreciative of these two to fit in this podcast to their busy schedules, and I very much enjoyed our conversation. If you're looking for motivation, I highly suggest following their journeys.
You can follow them on Instagram...
Brett Folmar: @brettacus.fitness (www.instagram.com/brettacus.fitness)
Rachel Osmond: @rachozfitness (www.instagram.com/rachozfitness)
Thanks for tuning in!

Matt is an aspiring comedian and behavioral health case manager. We talked about how how comedy ties into health in our own lives, and how goal setting is an important contributing factor to mental health.
This episode is based almost exclusively around general health topics, and not around personal training specifically. I hope you enjoy it.
We had to rerecord this episode due to an audio interface that went rogue, so thank you again to Matt for sticking with me and returning to have another conversation.
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SHOW NOTES
The condition "Cannabis Use Disorder" that Matt references toward the beginning is actually called "Cannabinoid Hyperemesis Syndrome." More info here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3576702/ 
For those who are interested, Matt references a book by Stephen Ilardi called "The Depression Cure." You can find it on Amazon here: https://www.amazon.com/Depression-Cure-6-Step-Program-without/dp/0738213888 
Here are some recommendations from Ilardi:
▶ Take 1,500mg of omega-3 daily (in the form of fish oil capsules), with a multivitamin and 500mg vitamin C.
▶ Don't dwell on negative thoughts – instead of ruminating start an activity; even conversation counts.
▶ Exercise for 90 minutes a week.
▶ Get 15-30 minutes of sunlight each morning in the summer. In the winter, consider using a lightbox.
▶ Be sociable.
▶ Get eight hours of sleep
The monthly open mic event that we reference multiple times in this episode is at The Boro in Murfreesboro, TN. They post information about upcoming events on their Facebook page, which you can find here: https://www.facebook.com/theborobarandgrill/
Thanks for listening!

Shana Hamilton is a personal trainer with 5 years of experience and over 200 clients under her belt. She's also the owner of Boro Fit Meals, which is a meal prep option for those looking to improve their nutrition in the Middle Tennessee area.
This episode is going to be a bit heavy on the personal trainer talk, but we also cover topics related to nutrition, workout habits, general health, and more.
I mentioned only a few links:
Ben Greenfield Fitness
http://www.bengreenfieldfitness.com
The Model Health Show
https://themodelhealthshow.com/
 
Thanks for listening!
Shana's personal training Facebook page: https://www.facebook.com/fearlessfitlifestyle/ 

Myths about exercise:
1. Exercise wears your joints down quicker.
FALSE
Harvard Healthhttps://www.health.harvard.edu/newsletter_article/exercise-and-your-joints
Exercise compresses joints, and forces more nutrient-rich fluid into the cartilage. Exercise strengthens joints and relieves pain from arthritis.
2. Exercise uses up energy I could be using for other things.
FALSE
ACE Fitnesshttps://www.acefitness.org/education-and-resources/lifestyle/blog/6589/exercise-as-a-cure-for-fatigue-and-to-boost-energy-levels
“Researchers at the University of Georgia found that sedentary, otherwise healthy adults who engaged in as little as 20 minutes of low-to-moderate aerobic exercise, three days a week for six consecutive weeks, reported feeling less fatigued and more energized.”
3. Exercise prevents baldness.
TRUE
LIVESTRONGhttps://www.livestrong.com/article/75051-exercise-hair-loss/
Exercise can prevent hair loss by boosting your overall health and circulation. Good health = less baldness.
However, if the exercise is excessive, chronic stress can cause Telogen Effluvium (TE) which is a condition that causes hair loss.
4. Exercise can cause a heart attack.
KINDA TRUE
Harvard Healthhttps://www.health.harvard.edu/heart-health/dont-worry-about-sudden-cardiac-arrest-during-exercise
Exercise is the number one way to prevent heart disease. However, if you are going to have a heart-related event, it’s more likely to happen while you are exercising than when you are not.
https://www.ahajournals.org/doi/abs/10.1161/circulationaha.116.023142
^^^ Study found that doing heavy exercise while angry more than triples your risk for a heart attack.
Links about working out in the morning:
Published Abstract:
https://www.ncbi.nlm.nih.gov/pubmed/16737342
Men's Health Magazine:
https://www.menshealth.com/health/a19539491/truth-about-morning-heart-attacks/
It seems that there is conflicting information about the role that morning exercise has on heart attacks, although it does look like your risk of a heart-related event might be slightly higher if you exercise super early in the morning. This also assumes that you are already going to have heart problems. Early morning exercise shouldn't scare you if you maintain good health and have no other signs of heart issues.
5. Exercise on an empty stomach burns more fat.
FALSE
Mens Journalhttps://www.mensjournal.com/health-fitness/should-you-work-out-empty-stomach/
Exercising in a fasted state can stress the body and cause the release of cortisol which can cause you to start breaking down muscle for fuel. You can also hit a wall where you are unable to maintain the same level of intensity that you could have had you eaten.
The best way to approach a workout after a fast is to intake a good bit of protein about 30-45 min before your workout. This will give you fuel, but won’t spike your insulin as bad as carbs. Eating something high in fat may upset your stomach, so don’t do that.
If you are able to keep your intensity up, you will actually burn off the fuel you intake PLUS you will continue to burn fat at a higher rate for up to 72 hours after. That will burn way more fat than a lackluster fasted workout.
Fasted workouts can have benefits, but only short medium intensity workouts. The benefits don’t really include weight loss. I find that I get a nice endorphin rush when I work out in a fasted state, but that’s just a personal thing.
6. Stretching prevents injury
FALSE
https://www.runnersworld.com/health-injuries/a20845445/does-stretching-prevent-injuries/
The main thing that can prevent injury is a good warm up; not stretching. Increased blood flow to your muscles provides the greatest protection against injury of anything you can do.
Stretching can actually cause damage both during the stretch or during the exercise because stretching can mask pain in the muscle.
Some examples of dynamic stretches:
https://www.youtube.com/watch?reload=9&v=nPHfEnZD1Wk
7. Old Man Strength
FALSEhttps://www.acsh.org/news