Charlie: Hi everybody. Thanks for coming. Sort of just getting ready to go through the next session. We’re going to get started in about two minutes just as soon as I get my schedule off here on the PowerPoint. So you guys asleep yet? Ready to go home? Ready to go home and get this stuff over with. Good job making it here, good job getting through the power outage. If you weren’t in the last session, my name is Charlie Hoolihan, I am a recovered swim coach. Now a personal trainer, personal training director. Have a certain amount of certifications so; I actually learned more about training swimmers out of the water after I got out of swimming which is kind of ironic.
But anyway one of the things that I used to notice when I was a coach is that, when we started working harder, people got sick. Okay? And I kept thinking – and then there were some kids and you probably know as soon as you hit your hard training phase, you can almost set a schedule by when Susie is going to go down with some kind of respiratory infection. Or when Joey’s shoulders are going to go down or when somebody else is going to have some kind of flu hit. Or when the flu does strike your team, there’s always five or ten kids who always get it and there’s always five or ten kids who don’t always get it. At that point in time I kept thinking these kids are just weak or there’s something going on. They just don’t have it, they’re not tough, those aren’t kind of the old school days. Then when I got out I kept thinking about it and thinking about it and then read things by a psychologist who talked about life stressors and things that occur and affect and make people sick.
And then so you sort of look at those kids and you look at those kids and you kind of see. Okay what’s going on in their lives? What’s their personality like? Are they like that 17 year old guy that you’ve got to bring a 2×4 to practice and just bam him over the head to get some kind of response from him? Like yeah dude, right. God I understand. Or they’re just hyperactive and running around and yes yes sir I want to please him, I’m a Labrador Retriever. And that kind of poor personality that’s the kind of thing that’s sort of becoming more and more apparent that, yeah there is a kind of even a profile where kids have that kind of difficulty.
But what about you? Did you cram 40 hours of work into three and a half days? Sleep less, [indiscernible] [0:03:33], eat, skip meals, self-medicate, alcohol, comfort food, cut back or double whatever work out time you have? Live on caffeine, Red Bull, gorana, the whole thing; and then you flew here or drove here six hours or more on those comfortable seats. That was a real fun thing to go through. Alright, what about your athletes? Does this sound like an athlete? An individual with an allergy or asthma, she or he doesn’t get much sleep at night because they’re stressed out at school or work. If they’re masters and their work consists of being in school, sitting at a computer desk, they’re having trouble with a friend or relative or some kind of significant other? Or they’re time crunched at school or at work. Have they projects due? Eating fast foods five or six meals per week and they think they’re overweight or out of shape.
Do they solve this by oh I’m going to come to extra workouts? I’m going to come there and so they come herend in the next workout, they get into a fight with whoever they live with; mum, roommate, parent, relative. That’s not an unusual profile is it? You probably all of a sudden ticked off half your team right there. And then you’ve got a big meet in six days, okay to boot. What about you? Do you sleep seven or eight hours, less than seven or eight hours a day? Okay couldn’t be mad I’ve got a 5:00 workout. Do you eat less than five or more servings of vegetables and fruits per day? Five or more? I have an apple. Do you eat fast foods or eat out more than three times per week. I’m a swim coach; we’ve got our swim mates. Where’s nutrition on the planet? Are your workouts over 90 minutes? You’re adults but I mean you probably give workouts a little over 90 minutes. Do you have an IS? We’ll talk about a lot more about sore joints, that’s tendonitis. Dry itchy skin or scalp, that’s dermatitis. Are you allergic to anything like anything in general and are your allergies acting up right now? Do you have any aches or pains? Any emotional stresses going on with significant others? Any at work? Are you over 50? None of you are over 50 here. Do you fall asleep with bags of all those chips and a six pack in your lap watching T.V? If you answered yes, you’re my beat of night. You are inflamed okay?
And there’s a certain amount of things that go on in the way we love that cause inflammation. Inflammation is Latin for inflamido which sounds like a pretty cool Latin wrestler. But it’s all about being things pro-inflammatory. Things that cause inflammation or anti-inflammatory, things that lower inflammation. Turn the heat up, turn it down. What goes on there? Inflammation which occurs when you exercise too much, okay? All kinds of hormonal and chemical responses going on with exercise are supposed to be good. Okay? It’s a protective mechanism, a vital component of our immune system. It helps your natural defenses. It helps those kids fight it off when the flu strikes.
Pain or irritation is something’s wrong here. If you’re inflamed or your skin is itchy, something is wrong here. And it’s a hugely efficient system that must be cared for and acknowledged, okay? My joints hurt; my joints have been hurting a lot lately. I don’t know why. Well, you’ve got to acknowledge that. It doesn’t mean go out and still pound your workout. Cram down a bunch of ibuprofen and keep doing that. Any triathletes in here? You have a smart training modality, ibuprofen.
Okay but it’s evolved into a bad thing, okay? Modern lifestyle is disrupting this entire balance of inflammation and immune system and it’s taking that good thing that was only part time and making it permanent. We have more and more inflammatory conditions that are becoming common and almost accepted as inevitable. How many of you guys have been coaching since 19 – well don’t raise your hand. If you started coaching in 1975 you probably never had a kid with an inhaler. In 1980 you probably saw one or two, in 1985 probably two or three or four. Now half your team is bringing an inhaler to practice. Now what will happen? Because an inhaler, an asthma disease virus that’s sweeping the country? What happened? I have no earthly idea, okay? But I do have an idea. But I have no earthly idea why it happened but I have some clues. That’s the one thing that I can point to with swimmers and young kids is that I very rarely had kids who had asthma when I was younger. We had one guy on my team at LSU that had asthma but his doctor told him – this is before inhalers I think. ’71, would that be before inhalers? But his doctor told him to swim, it’s good for you. Two or three kids who were like that before 1980.
Other things such as ADHD, metabolic syndrome, Alzheimer’s, Obesity and Arthritis came as more of our societies develop medications for these kinds of things to choose from, rather than lifestyle modification. Fibromyalgia, chronic fatigue syndrome; all of those things didn’t exist 20, 30, 40 years ago. I’m not saying that they didn’t have people that were suffering from that and didn’t know about it but what I’m saying is that it wasn’t so prevalent. It wasn’t so widespread and noticeable. More and more people are opting for surgeries instead of substituting things with lifestyles changes. More and more super bugs are getting into our system. They keep getting into our system. There’s more illness and why is that? More and more irritants are getting into our system.
Chronic inflammation is inflammation all the time. Acute inflammation is inflammation that you get the flu, bam comes in, your immune system inflames it. Your body literally tries to bake the germs away. And that’s a good thing, that’s why Indians go into sweat baths when they’re sick. They’re actually taking inflammation one step further. Chronic occurs when it keeps coming. It’s low grade, non-stopping inflammatory conditions which are caused by a lot of lifestyle things.
Now kind of look at this; a lot of illnesses are directly associated with inflammation? Cardiovascular disease, gingivitis, dermatitis, rhinitis which is a cold; arthritis, allergy, diabetes, mood disorders, cancer, obesity, asthma, tendonitis etc. Now I can name three or four things that I go in and out of. I have an inflamed system and I know about it and I try to keep it down. But there’s things that kind of pop up. If my joints hurt a lot and my skin is itching and all of that, just some inflammation things are going on. It’s basically caused by tissue damage, physical trauma, exercise, or an accident or a workout, repetitive stress, mental/emotional stressors, fear, false expectations appearing, okay. Those things we were anxious about yesterday that you weren’t. I did it, I made it, I was anxious about coming here today. I feel good now but I was more scared yesterday than I am today.
Lifestyle stressors; sleep, nutrition and environment. It’s a regulated system, the immune system, the nervous system, hormone endocrine system; all of these hormones that come about via some form of stressor. Whether it’s a physical or mental or a nutritional or an environmental, the same chemicals are released into the system. I’m not going to go through all of them but it’s similar. If you ever want to work through it and look at it.
Your physical traumas; injury, an intensive exercise bout, an invading virus, an allergen, a toxin, people who are overweight; they are over-inflamed because extra abdominal fat actually has its own inflammatory system. And then they release things, all kinds of things. Tumor necrosis factor, cytokines, CLP; C reactive protein which is a good indicator of heart ailments and heart issues of an inflamed system. And the body has a response in a way to heal the trauma and rid our system of invaders. But if we’re always being bombarded by different invaders or different conditions, that inflammatory condition stays.
Allergies, we talked about that. When something jabs into your skin, there’s an alert. Everything comes in and starts flowing into your bloodstream and gets the healing things occurring. If you are always under some amount of stress, those things are also in your system floating around doing that. Within the muscle, think about the muscle structure itself. Within the muscle structure itself – it won’t come back; funny. Okay within the muscle structure itself there’s all kinds of myofibers and tiny fibers and connective tissue and things like that. If you bombard it and subject it to a lot of inflammation or inflammatory conditions, then you’re in that situation where you can get weaker as opposed to stronger.
There’s good exercise hormones. Testosterone, growth hormone, IGF1 and insulin; those are good. Those are things that are released into the system as a result of certain levels of exercise or certain levels of activity that improve your body, make everything happen. Yes.
Male speaker: Two of the slides so far mention the exercise duration of 90 minutes.
Charlie: I’m going to get that. Yeah when I get towards breaking it down I’m going to talk about it. I know everybody is just kind of sort of shuddering and shaking. There’s a solution to that too. Well, alright [indiscernible] [0:14:11]. Well, exercise actually breaks the [indiscernible] [0:14:17] hormones or hormones that break down muscle tissue and continue to break down muscle tissue. But these are also the same hormones that are released into your system when you swerve or miss somebody on the highway. And you’re driving and all of a sudden you’re really sick to your stomach and kind of weak in the knees, it’s similar hormones that are released to that as opposed to a set of 10 100s fly on a minute and a half.
And again this is kind of an overkill but everything that occurs, all this release of chemicals and we all talk about it. And you guys are pretty well adept I know with overtraining and what happens with overtraining. Because it’s one of the things that swimmers are good at; overtraining. What you don’t want is you don’t want a repetitive cascade. So at the top of the chain here I’ve got an activity and that comes down and you get into some disruption of your cellular ethi-muscle level cellular level. And that goes down into injured tissues and then that goes down into the release of all of the things that occur. At that point you can either stop what you are doing from an exercise standpoint and it’ll heal. This is why there’s puritization. This is why you don’t pound weights every single day to the same body part. You’ve got to give it the chance to heal. But if you continue on the same thing you’re going to get inflammatory conditions within the workout and there’s times that you do that, I know but you get that non-stop repetitive thing that goes on in the workout.
Then we talked a little bit about this in the choreo training workout talk. Then you get orthokinetic stresses like joint stresses. So you have misalignment, if you have misalignment of joints you sit and slump. So we have automatically some non-stop stressors on our back and on our neck. Or if we do a stroke wrong and it creates a stressor there on a joint. Or if you run or if you do weights and you have poor technique you get stressors like that on the joints.
Lots of people get all kinds of workout scenarios where your shoulders and you can look at people. We talked about anterior tone in the last scene. These are joint issues that create a negative effect into the entire system and create more stress. Even if something is healthy like cycling, if you ride with your knees in you are always grinding against that knee on that lateral side. Always grinding, grinding, grinding. Yeah I’m doing something healthy for myself. And you triathletes you are always bent over like this. And you’re always in this position here and when you get off a bike you go oh my God, my back is killing me. Arm exercising is good for me. But what happens is that doing a run or doing a lot and not taking steps to help creates an issue. Oh good we can see this.
The position of your knees, if your knees are on your feet, if you turn your feet out and you turn your knees out and you always walk like that. What’s always happening with the activity at the joint is that there’s always extra stress on those knees. And it could be low level stress but it’s non-stop, it’s repetitive. It could be slightly releasing certain inflammatory chemicals to help that region. But it’s always happening in creating a negative occurrence at the hip. We know as coaches, if we get a swimmer who has legs like this someone here, upward extension at the knee, right on. I’ve got the next yeah. You know they’re walking on air. They can bow it up but at the same time you’re looking I’ve got me a dolphin here. And that’s great if you spend the rest of your life in water. But that same kid if you ask them to run or if you ask them to jump or you ask them to do dry-land things, you have to kind of pay attention to them. Because here’s where the force of the upper body ends. Right here at that knee joint. The foot, the calf and the ankle, that’s your shock absorber. That’s what allows for a lot of stressors to be released and you can absorb from a highly intensive activity. You want more of a lined up, straight down the knee kind of a line up.
And those are hidden things that we aren’t really aware of. The anterior top that we’re going to talk about. People that have their hips in a position. What you’re doing here and you can’t see the slide very well. But what’s the problem is who has sciatic issues? Oh my back yeah. Well that’s caused by the tipping of the hips or muscles that are out of alignment or hamstrings that are too tight. These are stressors that create a lot of stress in the body and release inflammatory chemicals.
These are the muscles in the hip; in the front part of the hip right through here. These are arteries, these are nerves. A lot can get smashed and crashed and pushed in a wrong direction in that hip point or even in that shoulder joint. A lot can happen there because there’s a lot of structure there. So if you’re not lined up correctly within you. We talked about the internal rotation of the shoulders and before. If you’re not lined up correctly you are impinging nerves. Whether or not it’s a dramatic pain producing impinged nerve, you’re impinging nerves that don’t have the opportunity to send the signals correctly. Or blood or lymphatic systems that allow you to send healing chemicals correctly.
I’ve had a few clients and master swimmers who had breast cancer, had mastectomies. I’ve had this little theory if there’s any cancer doctor in the house but this internal rotation which is something that happens to swimmers a lot is constricting. It doesn’t allow the lymphatic system which a lot of it based right here, to flow and to create healing scenarios. Maybe that’s a cause, I don’t know. It’s just an odd theory but it does give pause; you want your bloodstream and lymphatic system and all of that to be able to flow. If there’s restriction there you have a lesser chance of allowing information to come in and out of the system.
We talked about the spine and being bent over. That’s an orthokinetic stressor. That’s something we’re doing right now, we’re stressing our system. In the last presentation we talked about how the scapula brings your shoulder blades forward more.
Hamstrings and headaches. Our muscle system from our foot all the way up to the top of our head is connected by flesher. And flesher – how many of you guys have skinned a chicken lately? You can skin a chicken but you can’t skin a cat. If you look at skinning a chicken and you take of that white filmy thing that’s flesher. And that’s connected to every single muscle in our body. That flesher pulls and yanks. So if you have issues down in your hamstring, you could be yanking on that hamstring which is yanking on your back flesher which is yanking on your shoulder flesher, then yanking on your neck flesher. And you’ve got a headache because you’ve got tight hamstrings.
Thoracic flexion; we talked about being in this position. If you are in this position you don’t have the ability to breathe correctly, to get enough oxygen to get your bloodstream flowing. The thorax system and hip flexors are kind of a cool study I came across a while back when we were talking about the lymphatic system. The diaphragm is the pumping system for the lymphatic system and the lymphatic system you know is where our immune function lives and transports. Exercise is actually good for you. If you’re breathing hard and your lungs are going up and down, your diaphragm is moving up and down, you’re actually transporting more healing agents into your system.
If you have good posture and you have that, you’re actually helping yourself with a healing system. The study of heart transplant people found that the lymphatic system, efficiency was increased by 700% because people exercise. And that’s pretty cool. Whether it comes into being into good posture and good joint alignment is, is that you’ve got some muscles, the solar’s – this muscle right here. And here’s your diaphragm right here. So that solar’s comes up here and then attaches to flesher to your diaphragm. So if you are not stressed out through here, if you have anterior tones and you’re bent through there, you’re actually pulling on your diaphragm and eliminating the ability of your diaphragm to pump lymphatic system stuff.
Moving on, here we talked about inflammations being caused by stressors; mental and emotional external stressors that can be work related, people related, monkey chatter related. Monkey chatter is that little old monkey in your head going ha, ha, ha, ha every time you decide you want to make a decision or you want to do something. Right thing, wrong thing, right thing, wrong thing, right thing; oh I shouldn’t be doing it this way, oh my God that person just walked out of the room and I’m giving a bad presentation and I don’t know. It’s that non-stop internal dialogue; here I am I’m sitting here today, am I really learning what I should be learning? Gee, I wish I could go back to work, do my workout. I should be doing this and I should be doing that. Then there you are like hey, you’re a good guy, yeah. Wait up, wait up, well I got that point just now. And very rarely is it self praise. It’s non-stop but that’s non-stop mental stress.
Just thinking about your kids, especially when you’re in their face non-stop. You’ve got an environment. You’re nonstop; I’ve got to get here, I’ve got to go there. That’s this whole system it’s in the brain and it’s in the adrenal gland and it’s releasing cortisol, adrenaline and things like that. They’re surging through your system just by talking to yourself negatively or being in a situation where you’ve to get ready for the big meeting or to get a way from the big meeting; that’s a stressor. What is a zebra does when stressed and there’s a book called, “Why Zebras Don’t Get Ulcers,” anybody come across that? The reason a zebra doesn’t get an ulcer is that: oh, lion, I’d better get the hell out of here. And they take off and they run and they run and they run and they run. All these things are floating through their body and in the act of running and the flight or flight response and if I’m a zebra, I don’t want to fight a lion? If I’m a human I don’t want to fight a lion and they get away from that lion, thank God. All the stressing hormones have been released throughout your system via exercise which is a good thing in the flight.
What we do as people, stress occurs when you get yelled at by a boss, we fight, we fume, we try to work harder and then we keep doing it and we’re still stressed and we come back. It’s a non stop inflammatory loop over and over again until we die. I’ve got a positive message here coming at the end. Cortisol is one of the biggest things, are you guys familiar with the hormone cortisol? It’s a lot in the news all the time. Well, it is something that is released under stress. All the things like adrenalin or noradrenalin that’s released that creates a hyperactivity in the system. The cortisol is one of those things that are just flying into our system because it is a mental thing. It is something that is created by exercise. It’s a good thing as opposed to mobilized sugar. So that we can get out and fight or flee. But it’s one of those things that if you get an overabundance of it, it’s problematic. Chronic stress leads to the overload of that. The overload of cortisol can damage muscle tissue, damage connective tissue. It can increase delayed muscle soreness, more and more muscle soreness. Changes: it can change your resting heart rate. That’s why people when they get over trained their heart rates blip up, their resting heart rates blip up a little bit. That’s a lot caused by the cortisol effect.
It’s also caused by lifestyle. We kind of went through that whole litany of things at the very beginning of the presentation. We talked about do you sleep seven or eight hours a day? Which is pretty much important. Your nutrition, your environment, how much you’re over stimulated. You want to make sure that you know what your kids are doing when they’re out. You want to make sure they’re sleeping and not smoking and drinking beer and playing cards.
Interesting things in sleep stressors. If you decrease sleep from eight to six and a half hours per night, it increases your cortisol levels eight or nine. Night shift workers suffer a higher incidence of cardiovascular GI elements and new disorders than day shift workers. It reduces your immune functions. Four hours per night for two weeks on a study produce the same test scores of those who stayed up three straight nights. The test scores weren’t that good. Sleeping less than four hours and that’s pretty extreme. In my industry, the fitness industry study on sleep shows if you sleep four hours or less per night you have a 70% chance of being obese. If you slept five hours or less you had a 50% chance. When I say four or five hours or say four hours most of us in this room get more than four hours, I hope. When I say five hours I started getting into those of you guys who have to watch Leno or Letterman or the Daily Show before you go to bed, before you get up to watch, you get up for a 5:00 workout. That gets into that five hour realm.
Six hours or less had a 30% chance of being obese. Six hours now I’m like oh what six hours, that’s where I am right there. Our modern society more and more you know we’re getting closer and closer. I think we average 6.8 hours of sleep as a whole. All that has a huge ramification of negative health conditions. What happens is that you cannot – one of the things that sleep does is it release inflammation. You release hormones while you’re asleep that allows you to build and help with tissue growth.
Nutrition stressors; oh my God. Let’s just talk about how you’re eating now for the last four days. Do you feel great? Yeah, I mean if you’re normally used to eating at home and normally used to eating a certain amount of vegetables and a certain amount of raw cooked food and not high fat trans fats and saturated fats, you feel like crap right now. If that’s your normal diet it’s like hey, Lenard, yeah bring on the burgers, this is great. But the hypoglycemic content of most foods big sugared up content spikes your insulin which creates an entire cascade of pro inflammatory conditions. High fructose corn syrup; read your labels and I’ve only got a soap box here. High fructose corn syrup, things that are flavored by that, it is like one of the worst things out there. The only research you can find that supports the use of high fructose corn syrup and says it’s not a bad thing is paid for in spades by the Corn Lobby. And I’m sorry if there’s anybody from Iowa but there’s better uses for corn and corn used to be a good thing as corn. What a fact. Serious. If you ever read the book, “Omnivores Dilemma,” they go through this whole thing that has what corn is, what’s in corn. You can look at a label and half the things you don’t understand carogene, guagam; what’s another one, multi dextrose. Anything you probably don’t really understand, probably half of that is corn product.
Trans fats, too much Omega 6 makes you over inflamed. Vegetables oils, corn, sunflower and soy. Look at your labels what’s in it? Corn, sunflower and soy. It’s the way people eat when you skip meals. The next meal is usually larger, yeah. If you skip a meal it’s huge. That creates insulin spike, creates all kinds of negative inflammatory scenarios. Large portions, if you don’t drink enough, hydration, we always talk to hydrate, hydrate, hydrate. We always talk about hydrating. We don’t usually do it ourselves but that makes your system run a little hotter.
Modern diet: there’s too much corn in our system. Yes, there’s too much dairy, there’s too much wheat and soy. People all of us in this room are probably food sensitive to foods that we eat all the time. When you’re food sensitive you have a food allergy, then you have a low level of inflammation. If you ever noticed next time you eat a certain food, whether it’s one of these; corn, dairy, wheat, soy, chocolate. Things that are kind of allergic activities, you might sneeze, you might itch. You respond to your food, you’re responding to it in an inflammatory manner. That’s something that we don’t really love because we’re not laid down with celiac disease or blowing up because we eat shellfish or peanuts, which is a true full blown allergic reaction. We’re just tired, we’re just really tired. If I eat a bowl of ice cream, it’s time for bed. Pancakes on a Sunday, time for bed. Nothing is going on that day. Just because I’m sensitive that I know I haven’t thought about this and I’ve got some sensitivities.
There’s a lot and so we just talked about a number of different things. So we’re talking about cascading issues. Whether it’s food, nutrition, sleep, etc. They found in different studies in Japan there are these falling cedar trees for years, for years, for years. All of a sudden diesel fuel came into the system and all of a sudden people in the city became allergic. I think it kind of also goes back to the thing we talked about with asthma. Is there asthma violence out there now or is it just now our kids are so inflamed and so allergic to different things now that their ability to clear inflammation in the lungs is problematic?
Just about every single mood disorder that’s out there like depression, is linked to some other kind of thing. Whether it’s fatigue or illness. What they found out right now recently with gum disease, if people have bleeding gums – a lot of people have been sent to cardiovascular person because their gums have told the dentist that they may have some issues with inflammation in their heart. That’s a definite tie-in right there. Things like chronic fatigue syndrome, rhinitis, mood disorders, fibromyalgia; all of that. Fibromyalgia you look at it, all that is joint pain. An interesting study is that soldiers exposed to five days of extreme exercise, starvation and sleep deprivation, probably somebody yelling and screaming at them and telling that they were a maggot too, suffered a huge increase in cortosol levels. No surprise there. But it took way more like weeks to get back to normal cortosol levels just by severely disrupting this entire aspect. When you start increasing all that stuff you get muscle loss, you get cartilage damage, low level things.
So what are we doing right now for all of these? We’re medicating. I’m allergic, might be allergic to weed, or I might be allergic to dairy and I’m sneezing and I’m itching and all that. I need to go and get a pill for that. They got mood medication, critical steroids, they have something for Restless Leg Syndrome. Medication for Restless Leg Syndrome. I sympathize with people who have Restless Leg Syndrome but I bet that 80-90% of Restless Leg Syndrome is just you need to stretch dammit. Stretch before you get to bed, loosen those muscles up because they’re so tight and you’re just jiggly jangly. You don’t need to take a pill for it.
Operate; back surgery, joint replacements, nerve deadening; people with back issues they’re deadening nerves. Alright we’re going to have to shut off all function to the back because you have pain. Yeah, that’s going to solve it, yeah, it takes the pain away but it doesn’t take away the orthokinetic stressors that we talked about earlier. You quit whatever you are doing. Why are you surrounding the fluids and all of that but my joint started hurting so I started riding my bike. Then my knees started hurting and so I started to swim. And when I started swimming, my shoulders started hurting and I’m not exercising anymore. Just quit. But a lot of this is probably caused by an over-inflamed system. All of these are factors coming down and creating this whole thing. Depressed yet? Shit, I can’t even leave this house now. Edit that for the tape.
Fair enough; so this is a plentiful. Guidelines to low risks associated with training. Keep your life stressors to a minimum or manage them more effectively. Power goes out in San Diego, you have nothing to do with that. No, no I’ve got to go and see the last two things and I’ve got to get you know. If that’s your personality dude, you have nothing to do with that and everybody is in the same boat. I was eating with my friend Sandy down there and we were talking about the power outage and he’s like everybody in San Diego’s power is out. You don’t have to worry about work being due tomorrow. Because nobody wants you to work tomorrow. That’s like actually it’s a cool vacation. We live in Louisiana and you guys live in Florida and areas that come close to hurricanes and things like that. It’s like if it’s not really bad that people are losing their lives and property and it just kind of goes away. Everybody shuts down and evacuates or whatever. This is the best vacation ever because everybody is on vacation. You don’t have to worry about that thing that’s being done by so and so.
Try to avoid and eat well. Nutrition is critical. Avoid working out past your reserves during your high stress times. I have three presentations to get ready in the last two weeks. Yes, I knew about it for a year. But that’s just how it ended up. I knew in my heart that all I could be doing right now is easy swimming, easy swimming, easy swimming. Oh that feels so good, my joints are getting banged up, I’m not lifting weights this week. I’m not trying to get back and do those kinds of – I’m not going to do a lot of sprinting runs or things like that, and I feel better.
Avoid rapid weight loss; there’s a good one. But that indicates that you’re doing something too much. Sleep and stay fueled during long exercise or exercise efforts. There’s your 90 minute – this dude is going to tell me I can’t work my swimmers out more than 90 minutes? Alright. Exercise reduces pro-inflammatory markers and increases anti-inflammatory product. But exercise efforts lasting 60 minutes or less reduce inflammatory conditions. Easy swim, easy cool down. Today we’re going to workout but we’re going to workout on stroke technique, we’re going to do long pulls or whatever. Whatever your recovery workout is. That reduces inflammation. Exercise increases an incredible amount of neurotransmitters in the system. It makes you calmer. It releases the calming hormones. It makes you smarter. It releases hormones into your brain that grow neurons in your brain; you get smarter. It makes your heart and your lungs and your vascular system grow more veins and arteries and to dig more into more and more sources to get blood and oxygen. It grows bone density and also it helps you manage your sugar levels. It’s a great thing.
However we know as coaches that we wanted to be able to – is this even readable? Yes. As coaches we want to train our kids, you’ve got to bring them to a certain level, you’ve got to tire them down, you’ve got to wear them out. But notice that when we get an initial exercise bout and usually with weight training you get that initial exercise bout, and you get this horrible muscle pain. Did I mention injury and connective tissue injury and neural injuries and things like that? But when you come back to that same exact repeated bout of exercise you do it better. Assuming that set of 100s is on 105 which I can’t even conceive of but I’m just saying it. But assuming that extra set right there is easier because you’ve trained for it and you get to do it again and then you get better and stronger. That’s not a bad thing. But you want to be able to do it smartly. You don’t come back and go, yeah, you were at five yesterday, you’re doing a minute today.
Swimming in the 60’s and my coach, we would do hundreds on three minutes. And you had to have a best time every time. Whoa and I thought I was the biggest failure. A, I was a sprinter and B, you can’t do that. You can’t do that in the middle of the season. But that’s what we thought back then. We do it smarter. You want to train smartly.
Some strategies here, your body is using strategies for muscle damage. If you have pains and aches and inflammatory situations; heat and cold compresses alternating. Because it’s all about healing, it’s all about keeping inflammation in a lower level is all about having your blood system and your healing hormones and oh and your lymphatic system moving constantly. If you’ve hurt your ankle, twisted your ankle, go for a walk. I had a wise exercise guy tell me once and I was limping. I stepped in a hole and twisted my ankle during triathlon training. He goes, what happened? I said I twisted my ankle. He goes how did you twist your ankle? I stepped in a hole. I was getting ready to fight him and he was older than me. When you walk are you stepping in the hole? No, I’m not trying to walk like this. What he told me to do was to walk normal. Yeah, it hurts and you do it within a smart range. There’s this searing pain and you’ve broken your ankle. You do it smart but to move takes you out of that atrophy.
A crick in the neck? A crick in the neck starts with a little pain right here. Three weeks later, ah what is, we must have – what happens? A, this crick, oh I have got to tighten this up and not move. B, oh now my neck hurts. I’ve got to tighten my shoulder up and not move it. C, oh now my shoulder hurts and my back now; I’ve got to bend like that. If you would’ve just tried to get into the water and swim and move and yeah if there’s a vertebrae sticking out, reconsider. But if you get out and move and do things to make the healing things flow and to prevent stiffness in areas of the body that don’t need to be held immobile, then at that point it’s a good thing.
Movement; hot-cold compressers, back and forth. The heating pad/cold press. Heating pad/cold press. One goes in that comes away. Oh it’s cold more blood, oh it’s hot must rub, oh it’s cold more blood. It’s a kind of a contrast therapy. Kind of a cool therapy. Massage form rolls; if you’re coming to flexibility in a little while, we’re going to do that, form rolling.
Corrective exercise, we’re going to talk about corrective exercise. They’re exercises that are designed specifically if you do them. It’s PT, Physical Therapy. Exercises designed specifically to improve certain positions of the body.
Nutritional strategies; balance of nutrients and co-work intake and timing nutrients. I’m going to say supplements to aid recovery. I am not a nutritionist, I am not a registered dietician, I am not allowed to tell you which ones to take. I’m going to throw some number of things up there and just tell my experience. Just kind of find out yourself.
Even high intensity exercise is good on an inflammatory condition. It helps to relieve that. Has to be short duration. Balance your workouts. By knowledge it says like it says anti-inflammatory in nature. It’s the duration that does seem to be the issue. Marathoners who finish a two to three hour, a four hour, a five hour marathon; if you want to take that marathoner and bring them to a cardiovascular hospital and not tell the doctors they had just run a marathon, they would admit them and put them through all kinds of heart attack tests. Because running a marathon produces the same amount of inflammatory and negative hormonal responses as an actual mild cardio infection.
Well I’m being something that’s good for me. This may be one of those things that occurs when people who are runners, picture of health and all that, this may be one of the things that occurs, recreates that kind of a drop-dead-in-the-middle-of-a-run kind of a thing. Or he was a runner and he had a heart attack in his sleep. But that’s what happens when extreme exercise comes into being.
So 90 minutes or more has brought the most pro inflammatory responses. 60 minutes or less, as I said, has been known to be anti inflammatory. Now here’s the cardiac or the help here. If you have to train them longer and you do, you’re swim coaches, you want to do a side anti inflammatory policy. You want to be able to make sure that they’re sleeping; you want to make sure that they’re eating right. There’s some fuelling strategies over the last four to five years that have come into being called nutrition and timing. You want to make sure that they’re eating correctly and at the right time so that they can avoid the onset of a huge amount of anti inflammatory situations; and it can be done. We’ll talk about it in a second.
Lifestyle; calm energy versus tense energy. There’s the 17 year old boy that needs a 2×4 to get him moving. There’s the hyperactive swimmer who’s dashing around and climbing over the walls and you can’t calm them down. Calm energy, tense energy. You see this in sometimes the most superb performances in the Olympics. Because there’s such a high level of stress there. When you see the guy or the girl who is seeded fifth or not expected to do anything and then there’s the guy or girl who’s like, hey, I’ve done 19 million gold medals. And they’re in their face all the time, well that’s tense energy. The guy who is fifth or sixth is like, no worries, man, I’m just here to swim and I just won this race out of nowhere. If you can get that favorite to relax and have calm energy to be able to react calmly in intense situations. Go out and start off in the pool, hey my race is over. No, alright we’re going to dive in today with water on your goggles and you’re going to swim a 25. Nothing bad happened. What do you do? Take them off. But you always see kids panicking and going crazy.
With normal people, not athletes, take the slow ride home, enjoy life. Get things in your life that calm you down as opposed to amp you up. Reggae instead of flash metal. Years ago, in ways but you know soft music was mellow, mellow and all of a sudden there was this whole flash metal sort of singing. And now it’s like Jack Johnson, world music and all that now. It’s like well they just have to change their drugs you know they’re back to pot now. [Indiscernible] [0:48:35]. Kids and yourself you can take short relaxation breaks in 20 or 30, five to ten minutes you can relax yourself. Just by breathing and relaxing and thinking happy thoughts. Tension is one of those things; sleep, sleep, take naps. And they’ve got to sleep, you’ve got to sleep. An antibiotic that increases antibiotic growth hormones or reduces inflammation. It reduces cortosol, it allows muscle tissues to rebuild. It allows the body memory to heal. The thing about dreaming is dreaming helps clear trash that is keeping us tense and anxious. No matter how weird the dream is. Yesterday I had a green puppy and a unicorn and we were skipping down the road. Well that must be helping you because there’s something that you needed to do.
No one saw one. As a coach or as a person, make adjustments for the inflammatory factors. Back off the things you control, do soothing, raw intensity things and proud things and a lifestyle you can improve and change. There’s things you can’t. Because at the end of the day being dead or sick or having an accident is far, far worse than other things that are out there. I tell that to people all the time, adults who are not training for the Olympics or swimmers who they’re training for state or nationals or things like that. That’s how with competitive athletes, are you getting paid for it? You as in the triathletes. I got a sprained back and a sore shoulder and my headache hurts, well we’re going out for a run today? Are you getting paid for this? Is there a big prize at the end of your triathlon? Or are you like, dude I want to beat Larry because Larry beat me by 30 seconds last time. Is Larry going to pay you money if you beat him? Just because you can doesn’t mean you should. Get into a perspective of what is this for? What is your workout for? What is your workout program for?
I’ve read this somewhere, it’s better to be 10% undertrained than 1% over trained. I also read that, Olympic athletes and National athletes are always on that edge. You’re trying to find that edge – no, I can’t go to over training. What do I bring them? And that’s the toughest thing about training swimmers and athletes; distance athletes. Is to figure out how can you get into that perfect level. As a coach you need to know those things. You need to know alright, what’s that best set? What’s the best set at 100 my swimmer can do? How many minutes can they hold the plank and pose? What’s the dry land activity that we’re doing here? What’s the goal here? And you’ve got to know that this is their level. You’ve got to know that if you’ve got that dumb boy that you need a 2×4 and he’s, hey watch this. I’m going to do my best jump, I’m going to put this way out back and jump up and down. Watch this. In the south we have an expression, hey Bubba, hold my beer and watch this. Well that’s the same thing with a teenager; male teenager and some females. They do crazy things. If you know what their workout limits are and you’re always working out and around those limits, you’re a smarter coach.
So a really cool study about belief and what belief in things do. Sometimes if your athletes believe that whatever easy thing you’re getting them is the greatest thing ever, they will do great. Sometimes I’ve found that if they don’t even think about things they’re going to do great. The study was a cool study and it had nothing to with inflammation in terms of surgery or things like that. What they did do is they compared certain techniques. Surgical techniques where they either scraped the trash away from a knee joint that had osteoarthritis or they did another surgical procedure where they did an actual operational technique. And they wanted to see which one was the most effective in reducing inflammation with osteoarthritis. And a lot of research studies you need a control group. The control group was – okay come here. You’re under the knife and he didn’t see and they did a fake operation. They did an incision; you know like scalpel, yeah, all the beeping noises went off. You know code, he’s going down. But they did nothing. Essentially it was a fake surgery, just an incision. They did absolutely nothing.
At the end of the study all three groups improved. What? They didn’t tell them what they were getting. They just told them we’re trying to figure out what can relieve osteoarthritis. A person that had a cane and all that. What this has to do with inflammation and stressors is if you can get to a point in believing things and understanding and having confidence in things, who knows what can occur?
Alright so let’s talk about those nutritional strategies. Again you have those long workouts. You ought to go for two hours; you ought to go to two and a half hours. God if you didn’t spring us longer than that. God help you. You’ve got to have them eat correctly and you’ve got to inform them about anti-inflammatory foods and supplements. We’ll look at a couple of them later. The way kids eat today, fast food that’s such a pro-inflammatory thing. I saw that thing about Michael Phelps eating 70 million calories. I saw the calorie content of what he was eating. Yeah, he eight gold medals; you can’t argue with that. But then you couldn’t see that. And then, oh, I can eat whatever I want. You can’t, pro-inflammatory and anti-inflammatory chemicals are surging through your body based on what you’re consuming and eating. Encourage regular meals. If they’re skipping meals because they think they’re fat, that’s not helpful. That’s making them fatter and it’s also creating inflammatory conditions.
Pre- and post-exercised strategies. You’ve got to have a certain amount of composition of carbs and proteins, before, during and after. This is what they found with muscle damage recently. Encourage figuring out what their food sensitivities are and encourage hydration.
Cortisol, we’re talking about how negative cortosol was. They did a study measuring the response of cortisol during exercise and the people who just drank water had just about a level of 50 cortisols in their system. If they have a carbohydrate based sports drink, five. 1000%. I guess my math is right. A lot of percent reduction, huge, just by adding some carbohydrates to it. Like I don’t want to say a brand name but a brand name and I encourage a non high factors corn, so a brand name. Something that has normal sugar, real sugar or real carbohydrate types of things. That would reduce cortisols. Yes sir.
Male speaker 2: How would chocolate milk be?
Charlie: Yes, I’m getting to that. You’ve seen that study too, yeah? Yeah. Chocolate milk – let’s go to nutrient timing. Before your workout they need some kind of carbohydrate thing to be able to fuel the muscles to work. During it, they need that carbohydrate thing to fuel the muscles while they work because the muscles use glycogen and sugars and things like that. After the workout they need a 4:1, 3:1 ratio, a higher ration of carbs to protein but they need some protein there. And the protein there is designed to help with the building of muscle tissue or to slow the decrease of muscle tissue. Things like chocolate milk. Now to cover you out there is that chocolate milk it can’t have like tons of sugar in it. But normal sugar not high fructose corn syrup or fake sugar or things like that, normal sugar, sugar that the body normally will go after. That’s helpful.
In this research study after workout – this is protein synthesis is muscle rebuilding. That’s a fancy way of saying building muscle tissue. 45 level, just tell me a carbohydrate level of protein synthesis. You add amino acids, just plain amino acids to it. A protein based thing and you got to pump it up to 65. That mixture brought it up to about 120; three times the amount of carbohydrates, two times the amount of just the protein, a good mix of carbs and protein after a long or intense workout but is shown to increase protein synthesis. Where am I with this? Whoo, almost there. You guys are good, you’ve been awake well. If you delay and that’s why it needs to be right afterwards, if you delay you can’t see this here. I can’t see this here. Right here is three hours of morning after workout. I’ll figure this one out in just a second. And right here is immediately after exercise. Let me look at my monitor. They’re all about the same. You’ve got protein synthesis, you help your muscle mass this much immediately after, not so much three hours later. This much immediately after, not so much, right after. And again building muscle mass which is a huge a lot more difficult process than getting an amino acid into your system is a little bit of a blip, but you’re getting high protein into your muscle. So the longer you wait after a work out till you eat or consume protein and a mix of carbohydrates and protein, the less effective it is. But this is a thing when you come back to that long workout.
These are anti-inflammatory foods, I’m not going to call them out. But you can just Google anti-inflammatory foods and you’re going to get this list. List upon list upon list upon list. You’re not going to see French fries up there. You’re not going to see anything fried up there. Life is more than broccoli alone, sorry Sandy; more than just broccoli. Yeah it’s not a total death sentence to have it but if that’s your main way of being. Anti inflammatory foods consume them so get your kids and your athletes to reduce that. Omega 3s and Google that. Again I’m not an RD or a nutritionist, I can’t tell you to do it or take it. You can’t recommend that your kids do it but you can say Google omega 3s mom. Google the don’ts of Omega 6 and Omega 3s in our system and how that relates to inflammation in the system. Because there’re dramatic studies after studies showing that the use of Omega 3s reduce inflammatory conditions.
Here’re some anti inflammatory dietary supplements. These all are Omega 3s; glutamine, ginger and turmeric and then it says about Indian spices being anti inflammatory. Google anti-inflammatory herbs and they’ll come up with a whole wide variety of things. If you take supplements; new chapter, zyphomin [phonetic] [1:01:03] has this in. I did not recommend that. These are some references; anti inflammatory zone, the inflammations cure, stopping inflammation, the corners of connection, beyond aspirin. Any of these books, library, they’ll give you just the gist of this that’s mostly nutritional. But it will talk about stressors and talk about environmental things.
Now how about those year guides is that, you’re like no you don’t want to get to know your athletes, open into their whole life. But if you can get them to understand that they can’t just go away and do it thoughtlessly through and train hard to achieve at the highest levels. Because if they do, those highest levels combined with the test they’ve got to have, combined with pollen in the air, combined with a flu virus, combined with you’ve only got four hours to sleep. Combined with they’re nervous about their boyfriend or girlfriend, combined with etcetera and so forth; those are tons of factors that can detract from their performance and detract from their ability to get into better shape; eating terribly. And just kind of get these tools into their heads and that gives you the opportunity as a coach to be able to say, okay now all I’ve got to monitor is what were our sets today? What did we lift yesterday? How long did we workout? Am I pushing them too hard in the water? And you have that aspect of it. Or it allows you to say oh I’m going to do 12,000 yards today and Henrietta and Henry come in and their parents are getting a divorce and they’re having exams. You may want to rethink that 12,000 yards for Henry and Henrietta that day. Let them swim easy, make them choose or out.
I used to tell my kids during exams, come practice, don’t skip workouts. Come to practice, we’ll do something easy, 30 minutes, clear your heads, get away from the tests, the high achievers. Because you know those guys are like I can’t see workouts. If you give the permission, hey take it easy. They are so calm from that aspect, they won’t even think that they’re getting out of shape. But if you’re in their face, oh God I’m out of shape then they’re going to, you’re just right sending up all that inflammation. So it’s not about things say, come and take it easy, clear your head and not that inflammation and now that stressor is gone. Now they can focus on their grades and then that stressor is gone and they workout for them.
Thanks so much. Thank you for the entire hour. You guys I appreciate it.