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Podcast Znanost dobrega počutje je oddaja s katero potujemo v smeri promocije kritičnega razmišljanja in znanstveno utemeljenega odločanja, naše vozilo pa so dejavnosti, ki prispevajo k dobremu počutju in kakovostnem življenju.
Episodes
Monday May 18, 2020
Monday May 18, 2020
Časovnica:
[00:00:30] Aktualne teme: o nadaljevanju podcasta, projektu skupine evidance-based pristopa k prehrani in vadbi ter poskusu svetovnega rekorda v log liftu.
[00:08:30] Kako je pot do naših ciljev lahko izvor sreče in zadovoljstva. Zakaj se moramo konstantno premikati proti nekemu cilju. O zanemarjanju prihodnosti in upiranju kratkoročnim ciljem ter zakaj je to pomembno pri delu na področju fitnesa in zdravja.
[00:37:15] Ali je kava dober vir kofeina za športnike? O nevarnosti predoziranja s kofeinom z določenimi komercialno dostopnimi izdelki.
[00:49:00] Omega-3 indeks. Kaj je in zakaj je pomemben?
[01:22:15] Omega-3 indeks in športniki. Kako dosledni so športniki pri zagotavljanju potreb po omega-3? Zakaj športniki potrebujejo več omega-3
[01:37:15] Zaključek.
Omenjeni članki:
Hipoteza rdeče kraljice:
- Brockhurst et al. (2014) ‘Running with the Red Queen: the role of biotic conflicts in evolution’, Proceedings of the Royal Society B: Biological Sciences, 281(1797), p. 20141382. https://doi.org/10.1098/rspb.2014.1382
"Zanemarjanje prihodnosti":
- Frederick et al. (2002) ‘Time Discounting and Time Preference: A Critical Review’, Journal of Economic Literature, 40(2), pp. 351–401. https://doi.org/10.1257/002205102320161311
Vsebnost kofeina v kavi:
- McCusker et al. (2003). Caffeine Content of Specialty Coffees. Journal of Analytical Toxicology, 27(7), 520–522. https://doi.org/10.1093/jat/27.7.520
Omega-3 index in zdravje:
- von Schacky, C. (2020) ‘Omega-3 index in 2018/19’, Proceedings of the Nutrition Society, (October 2019), pp. 1–7.
- https://doi.org/10.1017/S0029665120006989Sarteret al. (2015) ‘Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement’, Clinical Nutrition. Elsevier Ltd, 34(2), pp. 212–218. https://doi.org/10.1016/j.clnu.2014.03.003
- Harris et al. (2018) ‘Erythrocyte long-chain omega-3 fatty acid levels are inversely associated with mortality and with incident cardiovascular disease: The Framingham Heart Study’, Journal of Clinical Lipidology. Elsevier Inc, 12(3), pp. 718-727.e6. https://doi.org/10.1016/j.jacl.2018.02.010
- Harris et al. (2016) ‘Red blood cell oleic acid levels reflect olive oil intake while omega-3 levels reflect fish intake and the use of omega-3 acid ethyl esters: The Gruppo Italiano per lo Studio della Sopravvivenza nell’Infarto Miocardico–Heart Failure trial’, Nutrition Research. Elsevier B.V., 36(9), pp. 989–994. https://doi.org/10.1016/j.nutres.2016.06.012
- Harris et al. (2017) ‘The Omega-3 Index and relative risk for coronary heart disease mortality: Estimation from 10 cohort studies’, Atherosclerosis. Elsevier Ltd, 262, pp. 51–54. https://doi.org/10.1016/j.atherosclerosis.2017.05.007
ALA nimajo enakih koristi kot EPA in DHA:
- Burdge et al. (2002) ‘Conversion of α-linolenic acid to eicosapentaenoic, docosapentaenoic and docosahexaenoic acids in young women’, British Journal of Nutrition, 88(04), p. 411. https://doi.org/10.1079/BJN2002689
- Wendland. (2006) ‘Effect of linolenic acid on cardiovascular risk markers: a systematic review’, Heart, 92(2), pp. 166–169. https://doi.org/10.1136/hrt.2004.053538
- Su et al. (2018) ‘Effect of dietary alpha-linolenic acid on blood inflammatory markers: a systematic review and meta-analysis of randomized controlled trials’, European Journal of Nutrition. Springer Berlin Heidelberg, 57(3), pp. 877–891. https://doi.org/10.1007/s00394-017-1386-2
- Jovanovski et al. (2017) ‘The effect of alpha-linolenic acid on glycemic control in individuals with type 2 diabetes’, Medicine (United States), 96(21). https://doi.org/10.1097/MD.0000000000006531
Omega-3 index pri športnikih:
- Ritz et al. (2020). Dietary and Biological Assessment of the Omega-3 Status of Collegiate Athletes: A Cross-Sectional Analysis. PloS one, 15(4), e0228834. https://doi.org/10.1371/journal.pone.0228834
- Davinelli et al. (2019). Relationship Between Distance Run Per Week, Omega-3 Index, and Arachidonic Acid (AA)/Eicosapentaenoic Acid (EPA) Ratio: An Observational Retrospective Study in Non-elite Runners. Frontiers in physiology, 10, 487. https://doi.org/10.3389/fphys.2019.00487
Sledite nam:
Nenadov instagram: @nenad.feelgood
Matjažev instagram: @matjaz.feelgood
Feelgood Skupnost na Facebooku: https://bit.ly/feelgoodskupnost
Spletna stran: https://www.feel-good.si
Poslušate nas lahko na:
Podbean: https://bit.ly/podbean-zdp
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Monday May 11, 2020
Monday May 11, 2020
Časovnica:
[00:02:45] Kdo je Mario Sambolec in kakšni so bili njegovi začetki.
[00:23:15] Od kod izvira Feelgood in naš koncept dela.
[00:31:30] Kaj pomeni evidence-based pristop k prehrani in vadbi ter zakaj ga pri Feelgoodu uporabljamo pri delu z varovanci? O Mariovem Dunning-Kruger momentu.
[00:43:45] Zakaj je pomembno obkrožiti se z ljudmi, ki te silijo h kritičnemu razmišljanju in objektivnemu odločanju. Je lahko znanstven 'pretirano strokoven' način podajanja informacij tudi nekoristen?
[00:56:00] Kaj pomeni #pozdravipameti in zakaj to ni "po kmečki pameti"? Kako apliciramo #pozdravipameti v naši praksi?
[01:05:45] Feelgood je več kot prehrana in vadba. Pomen razumevanja svoje vloge kot svetovalca ter kaj pomeni biti dober trener/svetovalec.
[01:15:30] Kaj želimo pri Feelgood doseči v prihodnosti?
[01:20:30] Zaključek.
Sledite nam:
Mariov instagram: @mario.feelgood
Nenadov instagram: @nenad.feelgood
Matjažev instagram: @matjaz.feelgood
Feelgood Skupnost na Facebooku: https://bit.ly/feelgoodskupnost
Spletna stran: https://www.feel-good.si
Monday May 04, 2020
Monday May 04, 2020
Časovnica:
[00:00:55] O projektu nadaljnjega izobraževanja o prehrani, vadbi in kritični presoji literature. Kultura pogovora preko socialnih omrežij ter epilog poizkusa svetovnega rekorda v mrtvem dvigu.
[00:19:35] Inteligenca in kritično razmišljanje nista ista stvar. Zakaj pametni ljudje počnejo neumnosti. Zakaj je kritično razmišljanje ključ do dobrega življenja.
[00:31:25] Kofein kot dopolnilo za izboljšanje zmogljivosti ter kako genotip vpliva na časovni vnos kofeina.
[00:44:25] Vpliv mikrobiote in probiotikov na hujšanje. Visok vnos vlaknin in nižji vnos maščob za optimalno zdravje prebavil.
[01:15:05] Zakaj vzdržljivostni športniki potrebujejo več beljakovin.
[01:22:45] Zaključek.
Omenjeni članki:
Zakaj pametni ljudje počnejo neumnosti:
- Why Do Smart People Do Foolish Things: https://www.scientificamerican.com/article/why-do-smart-people-do-foolish-things/
Vpliv genotipa na jemanje kofeina:
- Grgic et al. CYP1A2 genotype and acute effects of caffeine on resistance exercise, jumping, and sprinting performance. J Int Soc Sports Nutr 17, 21 (2020). https://doi.org/10.1186/s12970-020-00349-6
Mikrobiota in hujšanje:
- Fragiadakis. et al. (2020) ‘Long-term dietary intervention reveals resilience of the gut microbiota despite changes in diet and weight’, The American Journal of Clinical Nutrition. Oxford University Press, pp. 1–10. https://doi.org/710.1093/ajcn/nqaa046
- Hjorth et al. (2018) ‘Pre-treatment microbial Prevotella-to-Bacteroides ratio, determines body fat loss success during a 6-month randomized controlled diet intervention’, International Journal of Obesity. Nature Publishing Group, 42(3), pp. 580–583. https://doi.org/10.1038/ijo.2017.220
Višji vnos vlaknin in nižji vnos maščob za optimalno zdravje prebavil:
- O’Keefe et al. (2015) ‘Fat, fibre and cancer risk in African Americans and rural Africans.’, Nature communications, 6(May 2014), p. 6342. https://doi.org/10.1038/ncomms7342
- Le Leu et al. (2015) ‘Butyrylated starch intake can prevent red meat-induced O6-methyl-2-deoxyguanosine adducts in human rectal tissue: A randomised clinical trial’, British Journal of Nutrition, 114(2), pp. 220–230. https://doi.org/10.1017/S0007114515001750
Meta-analize o učinkovitosti probioikov pri hujšanju:
- Mazloom et al. (2019) ‘Probiotics: How Effective Are They in the Fight against Obesity?’, Nutrients, 11(2), p. 258. https://doi.org/10.3390/nu11020258
- Mohammadi et al. (2019) ‘Effects of pro-/synbiotic supplementation on anthropometric and metabolic indices in overweight or obese children and adolescents: A systematic review and meta-analysis’, Complementary Therapies in Medicine. Elsevier Ltd, 44, pp. 269–276. https://doi.org/10.1016/j.ctim.2019.05.008
- Cao. et al. (2020) ‘Effect of probiotic and synbiotic formulations on anthropometrics and adiponectin in overweight and obese participants: A systematic review and meta-analysis of randomized controlled trials’, Journal of King Saud University - Science. The Author(s). https://doi.org/10.1016/j.jksus.2020.01.011
Potrebe vzdržljivostnih športnikov po beljakovinah:
- Kato et al. (2016). Protein Requirements Are Elevated in Endurance Athletes after Exercise as Determined by the Indicator Amino Acid Oxidation Method. PloS one, 11(6), e0157406. https://doi.org/10.1371/journal.pone.0157406
- Bandegan et al. (2019). Indicator Amino Acid Oxidation Protein Requirement Estimate in Endurance-Trained Men 24h Post-Exercise Exceeds both the EAR and Current Athlete Guidelines. American Journal of Physiology-Endocrinology and Metabolism, 316(5):E741-E748. https://doi.org/10.1152/ajpendo.00174.2018
Sledite nam:
Nenadov instagram: @nenad.feelgood
Matjažev instagram: @matjaz.feelgood
Feelgood Skupnost na Facebooku: https://bit.ly/feelgoodskupnost
Spletna stran: https://www.feel-good.si
Poslušate nas lahko na:
Podbean: https://bit.ly/podbean-zdp
Stitcher: https://bit.ly/stitcher-zdp
Pocket Casts: https://bit.ly/pocket-zdp
Podcast Addict: https://bit.ly/addict-zdp
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Monday Apr 27, 2020
Monday Apr 27, 2020
Časovnica:
[00:04:45] Se vama zdi smiselno vsaj enkrat, če ne večkrat letno dati pregledati celotno krvno sliko? Sploh zaradi slabega počutja, spanca, stresa …
[00:21:05] Je pomembno katero obliko sirotkinih beljakovin spijem po treningu?
[00:31:30] Vajino mnenje o tem, da bi se morali o prehrani VSI mladi učiti, vsaj osnove? Ker tisto kar smo pri gospodinjstvu v OŠ mi zdaj itak nič več ne
pomaga. Na srednji tega ni bilo, tako da sedaj poslušam feelgood
[00:43:45] Kako so možgani oz. psiha povezani s prebavo? Težave kadar smo pod stresom, ko nas je strah …
[00:59:00] Vpliv na hujšanje če pojemo enako kcal zdrave ali manj zdrave hrane?
[01:10:40] Kaj se dogaja med hujšanjem ali ko se redimo, ko telovadimo ali če ne telovadimo?
[01:21:00] Zaključek.
Sledite nam:
Nenadov instagram: @nenad.feelgood
Matjažev instagram: @matjaz.feelgood
Feelgood Skupnost na Facebooku: https://bit.ly/feelgoodskupnost
Spletna stran: https://www.feel-good.si
Poslušate nas lahko na:
Podbean: https://bit.ly/podbean-zdp
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Monday Apr 20, 2020
Monday Apr 20, 2020
Časovnica:
[00:00:49] Samoizolacija in mentalno zdravje ter sveža novica iz kontroverznega poskusa svetovnega rekorda v mrtvem dvigu.
[00:13:50] Kaj sta dejansko znanost in kritično razmišljanje in zakaj sta pomembna za nas vse in ne zgolj znanstvenike.
[00:32:20] Trening zadnjice, o nesmiselnosti definiranja "optimalnih" vaj za mišično skupino ter pomen progresivnega napredka.
[00:49:05] Povezave uživanja rib in izpostavljenosti živemu srebru med nosečnostjo s presnovnim zdravjem in kazalci vnetja pri otrocih.
[01:17:05] Uživanje rib med nosečnostjo in zdravje možganov – izsledki raziskav iz Sejšelov, Ferskih otokov in Nove Zelandije. Koliko rib je priporočljivo jesti med nosečnostjo in katere vrste?
[01:39:20] Kreatin kot dopolnilo za zdravje možganov in zgolj za zmogljivost in mišično maso.
[01:51:30] Zaključek.
Omenjeni članki:
Eusocialna narava sodobnega človeka?
- Edward O. Wilson’s New Take on Human Nature: https://www.smithsonianmag.com/science-nature/edward-o-wilsons-new-take-on-human-nature-160810520/
Kritično razmišljanje:
- Oddaja Na kratko: https://4d.rtvslo.si/arhiv/na-kratko/174659292
Trening zadnjice, o nesmiselnosti definiranja "optimalnih" vaj za mišično skupino ter pomen progresivnega napredka:
- Neto et al. (2020). Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. Journal of sports science & medicine. 19. 195-203.
Povezave uživanja rib in izpostavljenosti živemu srebru med nosečnostjo s presnovnim zdravjem in kazalci vnetja pri otrocih:
- Stratakis, N. et al. (2020) ‘Association of Fish Consumption and Mercury Exposure During Pregnancy With Metabolic Health and Inflammatory Biomarkers in Children’, JAMA Network Open, 3(3), p. e201007. https://10.1001/jamanetworkopen.2020.1007
- Starling, P. et al. (2015) ‘Fish Intake during Pregnancy and Foetal Neurodevelopment—A Systematic Review of the Evidence’, Nutrients, 7(3), pp. 2001–2014. https://10.3390/nu7032001
- Schoeman, K. et al. (2009) ‘Defining a Lowest Observable Adverse Effect Hair Concentrations of Mercury for Neurodevelopmental Effects of Prenatal Methylmercury Exposure Through Maternal Fish Consumption: A Systematic Review’, Therapeutic Drug Monitoring, 31(6), pp. 670–682. https://10.1097/FTD.0b013e3181bb0ea1
Katere ribe je priporočljivo jesti med nosečnostjo?
- Infografika: Seafood - the choice is yours: https://www.washingtonpost.com/national/health-science/2012/04/03/gIQABd16sS_graphic.html
Kreatin kot dopolnilo za zdravje možganov in zgolj za zmogljivost in mišično maso:
- Avgerinos et al. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental gerontology, 108, 166–173. https://doi.org/10.1016/j.exger.2018.04.013
- Joncquel-Chevalier Curt et al. (2015). Creatine biosynthesis and transport in health and disease. Biochimie, 119, 146–165. https://doi:10.1016/j.biochi.2015.10.022
Sledite nam:
Nenadov instagram: @nenad.feelgood
Matjažev instagram: @matjaz.feelgood
Feelgood Skupnost na Facebooku: https://bit.ly/feelgoodskupnost
Spletna stran: https://www.feel-good.si
Poslušate nas lahko na:
Podbean: https://bit.ly/podbean-zdp
Stitcher: https://bit.ly/stitcher-zdp
Pocket Casts: https://bit.ly/pocket-zdp
Podcast Addict: https://bit.ly/addict-zdp
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Monday Apr 13, 2020
Monday Apr 13, 2020
Časovnica:
[00:01:15] Kako karantena vpliva na najin odnos z ljudmi ter kontroverzni poskus svetovnega rekorda v mrtvem dvigu v športu strongmana.
[00:12:15] Poprava napake prejšnje epizode in obnova koncepta mišičnega spomina. Vpliv anabolikov na mišični spomin ter kako so za dognanja iz tega področja koristna testiranja jedrskega orožja v 50ih letih prejšnjega stoletja.
[00:32:00] Trening do mišične odpovedi, je nujno potreben ali kontra-produktiven?
[00:45:30] Smiselnost dodajanja beta-alanina v kontekstu mišične odpovedi ter priznavanje napak in omejitev literature kot lastnosti dobre znanosti.
[00:55:30] Vpliv stresa in stresnih hormonov na apetit ter "umetnost" prevajanja znanstvenih izsledkov v praktične nasvete.
[01:19:00] Tehnika splakovanja ust z raztopino ogljikovih hidratov in mentola za boljši športni rezultat.
[01:33:30] Sprejemanje kritik in pomen učenja iz napak.
[01:37:00] Zaključek
Omenjeni članki:
Priznavanje napak in še več o mišičnem spominu:
- Seaborne et al. (2018) ‘Human Skeletal Muscle Possesses an Epigenetic Memory of Hypertrophy’, Scientific Reports, 8(1), p. 1898. https://doi.org/10.1038/s41598-018-20287-3
- Gundersen. (2016) ‘Muscle memory and a new cellular model for muscle atrophy and hypertrophy’, The Journal of Experimental Biology, 219(2), pp. 235–242. https://doi.org/10.1242/jeb.124495
- Rossetti et al. (2018) ‘Androgens induce growth of the limb skeletal muscles in a rapamycin-insensitive manner’, American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 315(4), pp. R721–R729. https://doi.org/10.1152/ajpregu.00029.2018
- Spalding, K. L. et al. (2005) ‘Retrospective Birth Dating of Cells in Humans’, Cell, 122(1), pp. 133–143. https://doi.org10.1016/j.cell.2005.04.028
Treniranje do odpovedi:
- Schoenfeld & Grgic. (2019). Does Training to Failure Maximize Muscle Hypertrophy?. Strength and conditioning journal. https://doi.org/10.1519/SSC.0000000000000473
Vpliv stresa na apetit:
- Zellner. et al. (2006) ‘Food selection changes under stress’, Physiology & Behavior, 87(4), pp. 789–793. https://doi.org/10.1016/j.physbeh.2006.01.014
- Kistenmacher. et al. (2018) ‘Psychosocial stress promotes food intake and enhances the neuroenergetic level in men’, Stress. Taylor & Francis, 0(0), pp. 1–10. https://doi.org/10.1080/10253890.2018.1485645
- Herhaus et al. (2020) ‘High/low cortisol reactivity and food intake in people with obesity and healthy weight’, Translational Psychiatry. Springer US, 10(1), p. 40. https://doi.org/10.1038/s41398-020-0729-6
Splakovanje ust za boljši rezultat:
- Ferreira et al. (2018). The effect of carbohydrate mouth rinse on performance, biochemical and psychophysiological variables during a cycling time trial: a crossover randomized trial. Journal of the International Society of Sports Nutrition, 15, 23. https://doi.org/10.1186/s12970-018-0225-z
- Stevens, C. J., & Best, R. (2016). Menthol: A Fresh Ergogenic Aid for Athletic Performance. Sports Medicine, 47(6), 1035–1042. https://doi.org/10.1007/s40279-016-0652-4
Sledite nam:
Nenadov instagram: @nenad.feelgood
Matjažev instagram: @matjaz.feelgood
Feelgood Skupnost na Facebooku: https://bit.ly/feelgoodskupnost
Spletna stran: https://www.feel-good.si
Poslušate nas lahko na:
Podbean: https://bit.ly/podbean-zdp
Stitcher: https://bit.ly/stitcher-zdp
Pocket Casts: https://bit.ly/pocket-zdp
Podcast Addict: https://bit.ly/addict-zdp
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iTunes: https://bit.ly/itunes-zdp
Monday Apr 06, 2020
Monday Apr 06, 2020
Časovnica:
[00:07:45] Predstavitev Nenada in Matjaža.
[00:07:45] Predstavitev Podcasta in kaj lahko pričakujete?
[00:11:20] Kakšna bo struktura vsake epizode?
[00:17:30] Evolucija gnusa in gnus kot "vedenjski imunski sistem".
[00:35:00] Vpliv različnih popularnih diet na izgubo telesne mase in spremembe v dejavnikih srčno-žilnega tveganja.
[00:58:00] Kaj je mišični spomin in zakaj je to pomembno v času samoizolacije?
[01:13:00] Kako trenirati v času karantene in zakaj je pomembno ostati "fit" v času samoizolacije?
[01:25:30] Prehrana ter pomen spanja pri ohranjanju forme.
[01:34:30] Zaključek
Omenjeni članki:
[00:17:30] Evolucija gnusa in gnus kot "vedenjski imunski sistem":
- knjiga »How the Mind Works« (Poglavje 6), avtor Steven Pinker: https://stevenpinker.com/publications/how-mind-works
- Tybur et al. (2013). Disgust: Evolved Function and Structure. https://doi.org/10.1037/a0030778
- Ackermann et al. (2018). The behavioral immune system: Current concerns and future directions. https://doi.org/10.1111/spc3.12371
[00:35:00] Vpliv različnih popularnih diet na izgubo telesne mase in spremembe v dejavnikih srčno-žilnega tveganja.
- Ge et al. (2020). Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: systematic review and network meta-analysis of randomised trials. https://doi.org/10.1136/bmj.m696
[00:58:00] Kaj je mišični spomin in zakaj je to pomembno v času samoizolacije?
- Snijders et al. (2020). The concept of skeletal muscle memory: evidence from animal and human studies. https://doi.org/10.1111/apha.13465
- Seaborne et al. (2018). Human Skeletal Muscle Possesses an Epigenetic Memory of Hypertrophy. https://doi.org/10.1038/s41598-018-20287-3
- Bruusgaard et al. (2010). Myonuclei acquired by overload exercise precede hypertrophy and are not lost on detraining. https://doi.org/10.1073/pnas.0913935107
Sledite nam:
Nenadov instagram: @nenad.feelgood
Matjažev instagram: @matjaz.feelgood
Feelgood Skupnost na Facebooku: https://bit.ly/feelgoodskupnost
Spletna stran: https://www.feel-good.si
Poslušate nas lahko na:
Podbean: https://bit.ly/podbean-zdp
Stitcher: https://bit.ly/stitcher-zdp
Pocket Casts: https://bit.ly/pocket-zdp
Podcast Addict: https://bit.ly/addict-zdp
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iTunes: https://bit.ly/itunes-zdp