The Science of Sports Performance

The Disconnect Between Knowledge and Action | Episode 14

Today's episode is perhaps a little different from the typical content of the show. Rather than discussing topics found in nutrition textbooks, I wanted to share some reflections I've had on the issue of knowledge versus action. So many of us (myself being a great example) know the things we need to do to succeed, but struggle to actually put those ideas into action. Though I still don't have it all figured out, I wanted to share with you some thoughts I've had about how we can close this gap.
5:25 How prevalent is the intention-behavior gap?
8:29 Thoughts from "7 Habits for Highly Effective People"
11:34 Thoughts from "Atomic Habits"
19:05 Asking ChatGPT why this disconnect exists
27:08 Knowledge is safe, action is messy
28:31 Our affinity to doing hard things
39:06 Knowledge, skill, and desire form habits
41:03 Create a positive environment: Why do golfballs have dimples?
45:10 Anything worth doing is worth doing poorly
47:32 Addressing psychological obstacles
51:55 Taking ownership of your current situation
If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it.
If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments.
For coaching or business inquiries: benpresslercoaching@gmail.com

Nutrition 101: Protein | Episode 13

Today's episode is the second part of a "Nutrition 101" mini series. In this episode we discuss protein, where you can expect to learn about the basic chemical structure of proteins (amino acids, peptides, and so on), essential and non-essential amino acids, digestion, protein quality of food, guidelines for daily protein consumption, BCAA supplements, and more.
2:07 Basic structure of a protein & parts of an amino acid7:47 Amino acids, dipeptides, peptides, polypeptides, and proteins9:20 Primary, secondary, tertiary, and quaternary protein structure16:16 Denaturation of proteins22:41 Protein digestion in the stomach and intestines28:36 Essential vs. Non-essential amino acids30:34 Transamination33:02 Conditionally essential amino acids36:27 What is the RDA for protein and how was it set?43:43 Eating 0.5 grams of protein per pound of bodyweight44:50 Eating 0.75 grams of protein per pound of bodyweight47:12 Protein quality and limiting amino acids51:43 Vegan/vegetarian diets55:10 BCAA Supplements58:01 Eating 1 gram of protein per pound of bodyweight1:04:03 Why protein needs are higher when in a calorie deficit1:05:49 Protein timing (8 small meals vs. Intermittent fasting)1:11:24 Study: "The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans"1:16:24 Rabbit poisoning (overconsumption of protein)1:20:16 Protein intake guidelines for growing children
If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it.
If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments.
For coaching or business inquiries: benpresslercoaching@gmail.com

How I Took My Powerlifting Total from 1275 to 1355 | Episode 12

Last week I competed in my second powerlifting meet and made this episode to share some of my training and competition techniques that helped me add 80 pounds to my total in 5 months. If you are new to powerlifting and want to get a foundational understanding of the lifts and the sport, I would refer you to episode 6, which is where I discuss my first powerlifting meet. Expect to learn about the function of a powerlifting peak week, what reverse pyramid training is, powerlifter nutrition, and more.
2:46 Rules of this powerlifting meet (non-federation)6:49 Purpose of powerlifting Peak Week10:32 Comparing my Peak Week from June vs. November27:12 How much I lifted at the meet31:07 How I improved my squat strength43:32 How I improved my bench press strength54:08 How I improved my deadlift strength1:09:24 Powerlifting nutrition: making weight, carb intake1:20:11 Misconceptions about caffeine, how much to take1:27:48 Other tips I have
If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it.
If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments.
For coaching or business inquiries: benpresslercoaching@gmail.com

Nutrition 101: Carbohydrates and Alcohol | Episode 11

Today's episode is the first part a "Nutrition 101" mini series. In this episode we discuss carbohydrates and alcohol. In future episodes we will discuss protein, fats, vitamin, minerals, etc. In todays episode you can expect to learn about the basic chemical structure of carbohydrates (including sugars, starches, and fiber), non-nutritive sweeteners, different levels of carbohydrate intake, the benefits of fiber, and why alcohol damages the human body.
2:33 What is a carbohydrate?
8:38 Saccharides: The basic units of carbohydrate molecules
14:26 Alpha and beta bonds
17:25 1-4 and 1-6 bonds
21:45 Types of dietary fiber
25:43 Non-nutritive sweeteners
37:24 Are artificial sweeteners safe?
49:15 Levels of carbohydrate intake
55:21 Benefits of eating dietary fiber
1:01:00 Why can Cheerios lower cholesterol?
1:05:55 Excessive carbohydrate consumption
1:11:16 Carbohydrate intake for athletes
1:17:10 Dietary vs. other types of alcohol
1:19:05 Why is alcohol "poisonous" to the body?
1:29:03 Myths about why alcohol might be good for you
1:33:06 If carbs are the most efficient fuel source, why does our body metabolize alcohol first?
If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it.
If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments.
For coaching or business inquiries: benpresslercoaching@gmail.com

Recovery and Fatigue Management | Episode 10

DISCLAIMER: This episode is formatted to discuss how to recover from the general stresses of exercise and sport. I am not a medical provider, nor a physical therapist, and this episode is not meant to address how we can recover from sport related injuries such as ligament tears or broken bones.
In today's episode we will be discussing how to recover from an exercise or training session so that we can make meaningful adaptations from that training and be able to perform at our best ability as soon as possible. We discuss how to evaluate whether a recovery protocol is effective, how to refuel/rehydrate after exercise, the efficacy of various recovery modalities such as hot/cold therapy, massages/foam rolling, compression garments, and NSAIDs, and lastly we discuss how to get proper sleep for recovery.
4:04 How do we evaluate the efficacy of various recovery modalities?
14:45 Nutritional tools for recovery (carbohydrates, protein, water, and electrolytes)
32:06 Massages and foam rollers
36:50 How do compression garments reduce swelling?
41:32 Cold therapy: Ice baths and cryotherapy
48:24 Heat therapy: Sauna and hot baths
50:07 NSAIDs (Non-steroidal anti-inflammatory drugs)
55:58 Cupping, Icy Hot cream, Stretching, Electromyostimulation
1:02:18 Active vs. Passive Recovery
1:06:30 Tools for proper sleep
1:16:09 My recommended post-exercise recovery protocol
If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it.
If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments.
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For coaching or business inquiries: benpresslercoaching@gmail.com

Dr. Sam Scott: Nutrition for Athletes with Diabetes | Episode 9

Today's episode is my conversation with Dr. Sam Scott, an exercise physiologist specialized in helping athletes who have diabetes manage their nutrition and insulin to perform at their best while avoiding hypo- or hyperglycemic events. We discuss the physiology of key hormones like insulin and glucagon, challenges of properly dosing insulin and managing blood sugar, fueling techniques for athletes with diabetes, and even the use of insulin as a PED.
00:24 Introduction for Dr. Scott
03:35 Foundational understanding of diabetes (T1D vs. T2D, HbA1c, insulin)
09:50 Dangers of too high or too low blood glucose levels
21:44 Can glucose enter the cell without insulin?
24:40 Dr. Scott's experience working with athletes
30:56 Common problems faced by athletes with diabetes
39:10 Sports nutrition protocols for athletes with diabetes
51:20 What role does glucagon play in blood sugar management?
59:20 Very low, low, moderate, and high carbohydrate diets
1:06:43 How do adrenalin and stress affect blood glucose?
1:12:10 What "hidden" challenges do these athletes face?
1:13:03 Insulin as a PED
1:36:40 How to learn more from Dr. Scott's Work (including his book Empowered: The Science of Exercise with Type 1 Diabetes, and his app Enhance'd)
If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it.
If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments.
Instagram: ‪@ben_pressler‬
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For coaching or business inquiries: benpresslercoaching@gmail.com

Does Sucralose Cause Insulin Spikes?

Today's episode is one that I had intended to be a YouTube special where I discussed the results of a miniature nutrition study that I conducted on myself to determine whether the artificial sweetener sucralose causes your body to release insulin upon ingestion. The results surprised me! Because of the graphs and figures that I show, listening to this episode on YouTube will be the best for your fully understanding the material, however I am also going to upload it to my podcast platforms because it will still be an informational bonus episode when listening "audio-only."
2:06 Why did I do this study on myself?
3:50 Are insulin spikes harmful to human health?
7:44 What are the objectives of this study?
9:05 What are the methods used in this study?
13:47 What exactly is sucralose?
16:55 What were the results of this study?
21:46 Were the results of this study significant?
24:13 What conclusions can we draw from this study?
26:45 What are the limitations to this study?
28:39 The difference of impact on BGL of sucrose vs. sucralose.
31:21 A peer-reviewed article asking the same question as my personal study.
36:32 My final thoughts.
If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it.
If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments.
Instagram: ‪@ben_pressler‬
Facebook: Ben Pressler
For coaching or business inquiries: benpresslercoaching@gmail.com

Nutrition, Chronic Disease, and Health Span: My Conversation with Dr. Akash Sehgal | Episode 8

Today's episode is my conversation with Dr. Akash Sehgal. Dr. Sehgal invited me to be a guest on his podcast "Dr. Washbrains" which covers a variety of topics related to health and chronic disease. In my appearance on his show, he wanted to know about nutritional tools we can use to have better health and aging. we discussed a variety of topics including, antioxidants, protein intake, micronutrients, and the gut microbiome. Unfortunately, due to a technical error on my part, I lost my half of the video for this podcast, so Dr. Sehgal adapted this into an audio-only podcast. Dr. Sehgal was a terrific host, and I hope you will find value in our conversation.
If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it.
If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments.
Instagram: ‪@ben_pressler‬
Facebook: Ben Pressler
For coaching or business inquiries: benpresslercoaching@gmail.com

Hydration, Water, and Electrolytes: How to Stay Hydrated as an Athlete | Episode 7

Todays episode covers topics regarding hydration, water, and electrolytes. These are all crucial tools for athletes, and anybody engaging in physical training to ensure peak performance. Expect to learn the role water and electrolytes play in the body, how our body regulates our levels of water and electrolytes, why ocean water is dehydrating, the effectiveness of different hydration beverages on the market, whether certain drinks can dehydrate you, and so much more.
02:10 What role does water play in the body?
09:27 What are electrolytes and what do they do?
11:59 Where within our bodies are water and electrolytes stored?
16:12 How do our kidneys regulate our water and salt levels?
30:42 How much salt is in the body? What is Normal Saline?
34:12 Why is ocean water dehydrating?
51:12 Which hydration beverages are the best?
1:20:04 Can certain beverages dehydrate you?
1:29:32 An extreme example of dehydration from my time as an EMT.
If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it.
If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments.
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Facebook: Ben Pressler
For coaching or business inquiries: benpresslercoaching@gmail.com

Weightlifting Aids: An Excerpt from Episode 6

This is an excerpt from Episode 6 of The Science Of Sports Performance, titled "Squat, Bench, Deadlift, and Smelling Salts." This is the final portion of the episode where we discus ergogenic aids: tools meant to improve physical performance. Due to the length of the segments, I felt it fitting to post each portion as bonus episodes. Expect to learn about the effectiveness of ammonia smelling salts, music, and psyching yourself up.
Full episode: https://youtu.be/veLCHjNBlhQ?si=kVpxs5npsPEUA14q
If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it. If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments.
Instagram: ‪@ben_pressler‬
Facebook: Ben Pressler
For coaching or business inquiries: benpresslercoaching@gmail.com