BetterThanYesterdayCoaching

Being better than yesterday. Coaching and consulting to high performance humans.

[Oxidative State @oxidativestate]

He FIXED his depression and ADHD in 3 days.

Half the world suffers from sometime of depression or attention deficit and they NEVER understand why.

• dopamine controls your cognitive function
• dopamine controls your mood
• dopamine controls your ability to focus on a task.
• dopamine is your inner motivation system.

Depression, ADHD, cognitive decline, fatigue and anhedonia all have common ground.

[Nick Krontiris @nick_krontiris]

This review synthesizes current evidence linking ultra-processed food consumption, dietary inorganic phosphate excess, and exercise intolerance, with focus on skeletal muscle dysfunction, including impaired contractile mechanics, disrupted energy metabolism, and mitochondrial injury, as potential mechanisms, and highlights future directions for research and public health intervention.

[Brady Holmer @Brady_H]

How does prolonged fasting impact exercise performance and metabolism? 🍽️

A recent study found that after participants completed a week-long fast:

- Maximal strength was MAINTAINED
- VO2 max ⬇️ by 13%
- Peak power ⬇️ by 16%
- and more…

Full study breakdown 👇🏼

[Nicholas Fabiano, MD @NTFabiano]

A single workout reduces overthinking.

You don’t have to think your way out of the loop when you can move out of it.

[Hamish Ferguson PhD @CoachFergie]

Durability Predicts Performance in Olympic Cross-Country Mountain Biking: Evidence From Intermittent Tests Under Fatigue

https://t.co/MxxAIGtUWp

[Steve Magness @stevemagness]

A new meta-analysis on the impact of goal setting on performance found:

1. Process goals had a large effect on performance
2. Performance goals had a moderate effect
3. Outcome goals had a negligible effect

[Jesse Morse, M.D. @DrJesseMorse]

Less than 8 hours of sleep increases injury risk by 170%!

[Brady Holmer @Brady_H]

Morning endurance training induces superior performance adaptations compared with afternoon training in mice | Journal of Applied Physiology | American Physiological Society https://t.co/hX5XeWkqKi

[Hamish Ferguson PhD @CoachFergie]

UCI Sports Nutrition Project: Plate to Performance—Culinary Nutrition Support for Professional Road Cycling

https://t.co/HEUa3YWao8

[Nick Krontiris @nick_krontiris]

This study supports the notion that body recomposition may occur during a moderate caloric deficit (~250 kcal) when protein intake is sufficiently elevated (2.5 g·kg/d) and resistance training volume is progressively increased.

[Path of Men @PathOfMen_]

Your environment can 100% ruin your potential.

[Gil Carvalho MD PhD🌈🇵🇸 @NutritionMadeS3]

Which diet is best to lose weight?

Systematic Review and Meta-analysis of 19 RCTs:
No clear difference between calorie-matched diets varying in carbohydrate content

It´s not the macros. It´s whatever keeps YOU full

Ok what about blood sugar? 🔽🔽
https://t.co/0LBZWcAFOw

[Max Lugavere @maxlugavere]

Eating the same meals on repeat was associated with 40% greater weight loss.

[Iñigo San Millán @doctorinigo]

Many years of TrainingPeaks data from top cyclists I have worked with show a consistent pattern:

~40–60% of the best 5, 10 and 20 min power outputs were achieved during training in individually prescribed HIIT sessions
~40–60% occur during races.

In simple terms:
-Zone 2 builds the mitochondrial engine.
-HIIT adds the glycolytic turbo.

Both bioenergetic stimuli must coexist in a training plan of competitive and recreational athletes.

No engine ➡️ the turbo blows up.
This is why the Zone 2 vs HIIT debate is futile. It was never either/or.

If you want a deeper explanation: 👇
https://t.co/7WxXI6YWcf

[Andy Galpin, PhD @DrAndyGalpin]

Attention Cyclists:

Open-access review on supplements for cycling.

Quick version:

✅Caffeine works well (3-6 mg/kg bw)
✅Sodium bicarb works a little
✅Caffeine + creatine works a little

❌Nitrates & beta-alanine did not appear effective

https://t.co/MZstJAC8IO

[Joe Rogan Podcast News @joeroganhq]

Jocko Willink: "Just remember that no matter how bad things get, no matter what you're up against, no matter how bleak things might appear, you can find a way out."

[EchelonFront @EchelonFront]

When everything is a priority, nothing is.

[Rod Siegel @RodSiegel]

Early in my career working with elite Sprint Kayakers in the London 2012 Olympic cycle, I noticed a pattern: some athletes improved rapidly, whilst others on the same training program - similar age, experience, calibre - stagnated. Same training, different results. But why? 🧵👇

[Jocko Quote Database @JockoQuoteDb]

You have to be truthful to yourself. You have to stop rationalizing, stop making excuses, stop telling yourself little watered down assessments of where you're really at. Tell yourself the truth.
144-1:34:49

[Scott Isaacs @scottisaacsmd]

Meta-analysis finds no significant effect of unprocessed red meat on weight gain, obesity, or related metabolic conditions in adults. Small increases in cholesterol were observed, but overall, current evidence doesn’t support claims that unprocessed red meat drives obesity.
https://t.co/QWUo2SjiSK