JT Penick

You deserve to feel your best | Tips and tricks to optimize human performance🏋🏽‍♀️🏆🧠

[JT Penick @jtpenick12]

My Transformation:

First pic: July of 2018, 170 lbs lean muscle.

2nd pic: April of 2020, this was peak football bulk, 250 lbs.

3rd/4th pic: Now, sitting at 220 lbs and am the strongest i’ve ever been.

Would love to help people with whatever their body goal is! 💪🏽#fitness

[JT Penick @jtpenick12]

Proud of my little brother’s dedication & hard work, excited to see you ball this season.

Keep working youngin🙌🏻 @LukePenick15

[San Diego Football @Daygofootball]

Next up ! A feature that breaks down the Top performing Freshman , Sophomore or Junior players from this past season and how their game will translate to the upcoming football season . Today we breakdown Otay Ranch QB @CalebDelaughter and St. Augustine QB @LukePenick15 .

https://t.co/P2x7SFitF8

[JT Penick @jtpenick12]

@jakearmenta13 Just have to cycle it (2 weeks on, 2 weeks off)

[JT Penick @jtpenick12]

Exercise: purposely stressing the body (release of cortisol gets body ready to move)

If cortisol levels persist for too long can diminish energy

Breathing after workout lowers level of arousal, limiting waste of energy. Starts recovery process

Deep inhale/exhale (3-5 min)🧘‍♂️

[JT Penick @jtpenick12]

48 hour rule 💪🏽

If you are working in the 8-15+ rep range(hypertrophy) per set you need to allow for muscle protein synthesis to occur

Good rule is give 48 hours in between lifting same muscle group

Doesn’t apply to strength or power lifts(4 reps or lower)

Questions⬇️

[JT Penick @jtpenick12]

If you can consciously contract a muscle intensely statically, that muscle will be used more lifting

Contractibility mainly influenced by sports played growing up

One reason for body disproportion

Practice contracting muscles that are underdeveloped, translates in gym💪🏽

[JT Penick @jtpenick12]

What are you trying to optimize?

Would you rather look like you are strong(hypertrophy) or actually be strong(strength)?

Strength: 1-5 reps
Rest time between sets: 3-5 min

Hypertrophy(bigger muscles): 8+ reps
Rest time: 30-60 sec

Mix of both: 5-8 reps

[JT Penick @jtpenick12]

Dark side to sugary drinks

Sugar in liquid reaches the brain centers faster than sugar contained in foods

Leads to big spike in blood glucose, and then large sugar crash

Analogy would be crack(sugary drinks) to cocaine(sugar in food) while both addictive one more than other

[JT Penick @jtpenick12]

Gym tip

Set your playlist or queued songs before entering the gym

This will keep you more intentional about the exercise you are doing

Will lead to quicker and more effective workouts

Resistance training for more than 75 min can impede recovery by spiking cortisol 💪🏽

[JT Penick @jtpenick12]

Easiest way to cool/warm your body

Glabarous skin: non hair skin, heat/cold on skin goes straight from artery to veins. There aren’t capillaries in these areas which slow heat transfer

Where on body this skin is?
1) palm of hands
2) upper half of face
3) bottom of feet

[JT Penick @jtpenick12]

Tips
- Get on meal time of place days before arrival
- push through sleepiness and get on sleep schedule upon arrival
- get some morning sunlight to allow body to know where it is in time
- working out will increase adrenaline and walk you up

[JT Penick @jtpenick12]

Why Jet Lag occurs

The circadian rhythm of all cells(hormone release, metabolism, thyroid function) in our body are on a clock.

When we travel we are sending mixed signals (different sunlight patterns, meal times) to those cells and the clock disrupting the body and brain.

[JT Penick @jtpenick12]

Tips: These clocks can be changed on average an hour a day. Meaning, if you traveled to a time zone that was a 3 hour difference its going to take 3 days for body to get acclimated.

By adjusting meal times by an hour each day leading up to trip you’ll avoid huge shock to system

[JT Penick @jtpenick12]

@ifbacongrewont1 Yes in high amounts, it raises LDL cholesterol.

[JT Penick @jtpenick12]

@MasalaFry69 @PeterAttiaMD and @hubermanlab go fully in depth on cholesterol in their latest podcast. Here is the link if you want to check it out my guy https://t.co/HYWlTym24Z

Here is shortened clip

[JT Penick @jtpenick12]

Nutrition label

The DV percentages show what’s a healthy consumption for a 2,000 calorie diet of a given nutrient. Adjust according to your diet.

A good rule is the more ingredients listed, the worse it is for you. Single ingredient foods don’t have preservatives added. 🥗

[JT Penick @jtpenick12]

Reading

Reading books allows us to articulate better.

Even when we read something silently in our heads, we are actually speaking those words at a very low frequency inside our mind.

With reading your speech patterns will flow more naturally (less stutters, less umms)

[JT Penick @jtpenick12]

Big meals🍔🍟

Digesting food requires lots of energy and blood to break down foods.

If the meal is too big than you are recruiting blood to the digestive tract which takes away from major systems such as brain, crashing energy.

Avoid this fatigue by eating to 85% full!#health

[JT Penick @jtpenick12]

Want to calm down in minutes?

Implement the physiological sigh

Two quick inhales through the nose followed by one long exhale

This type of breathing offloads carbon dioxide which allows you feel calmer immediately

People crying naturally do this to calm nervous system down!

[JT Penick @jtpenick12]

5) Binds to CB1 receptor

• Body naturally makes cannabinoids that help with neural function. However, the cannabinoids in weed are 1000x more potent than the ones your body makes. Disrupting your bodies natural function. Good analogy is taking steroids vs natural testosterone!

[JT Penick @jtpenick12]

Negative Effects: Weed

According to Dr. Andrew Huberman(Stanford neuroscientist)

1) Decreases Testosterone

• Smoking increases aromatase which is the enzyme that converts testosterone to estrogen

2) Likelihood of Mental Disorder

• 4x the risk of bipolar and schizophrenia

[JT Penick @jtpenick12]

3) Detrimental to Prefrontal Cortex

• Thins the prefrontal cortex and grey matter in brain. Prefrontal cortex is responsible for planning, reflexes, organizing life, etc…

4) Speech change➡️monotone

• slows speech, changes in vocal effort, vocal timing, and intensity.