Wednesday, December 7, 2022

The effects of aerobic exercise intensity on memory in older adults

Aerobic exercise may enhance memory in older adults. However, the optimal intensity and underlying mechanism are unclear. This community-based study examined the effect of aerobic exercise intensity on memory and general cognitive abilities. Brain-derived neurotrophic factor (BDNF) was examined as a potential mechanism. Sixty-four sedentary older adults participated in 1 of 3 groups: (i) high-intensity interval training (HIIT); (ii) moderate continuous training (MCT); or (iii) stretching control (CON). Prior to and following the intervention, high-interference memory was assessed using a Mnemonic Similarity task and executive functions were assessed using Go Nogo and Flanker tasks. HIIT led to the greatest memory performance compared with MCT and CON (F[2,55] = 6.04, p = 0.004) and greater improvements in memory correlated with greater increases in fitness (rs (46) = 0.27, p = 0.03). Exercise intensity seemed to matter less for executive functioning, as positive trends were observed for both HIIT and MCT. No significant differences in BDNF were found between groups. Overall, these results suggest that aerobic exercise may enhance memory in older adults, with the potential for higher intensity exercise to yield the greatest benefit. While our findings suggest that BDNF does not regulate these adaptations, the mechanisms remain to be determined.  High-intensity interval training results in the greatest memory performance in inactive older adults compared with moderate continuous training or stretching. Improvement in fitness correlates with improvement in memory performance. 

Saturday, November 26, 2022


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Complete Nutrition for Muscle Growth by Flow High Performance

 Is it possible to both grow muscle and lose fat at the same time? This video explores that and gives diet advice to do just that.

Tuesday, November 1, 2022

Friday, April 8, 2022

How long does it take for my muscles to fully recuperate?

This is a great question. If your rest is inadequate your muscles will be unable to generate enough effort for maximum training effect but if you rest too long you risk strength and muscle size loss and general deconditioning.

Many high volume bodybuilders train 4-5 days per week, hitting each muscle group 2-3 times. Unfortunately, this doesn't allow the individual muscles enough time to properly regenerate nor the body's overall system to fully recharge.

As training intensity increases, it becomes even more important to properly rest between workouts. The HIT protocol, which I utilize, functions best when maximal intensity is used while training and the proper amount of rest is had.

It is also very important to realize that even though there is a general guideline of  this, each individual will need a different  amount of rest depending on genetics, age, diet and supplementation. Certain supplements such as Creatine, L-Glutamine and the like all effect recuperation in a positive way. 

I suggest initially resting each muscle 7-10 days between sessions and not training more than 3 days per week. Keep a close eye on the amount of weight you're using in each exercise, reps, etc. If you aren't progressing or at least equaling the amount of weight and reps in each session increase the amount of rest days. If muscles are still sore at the beginning of the next time you train add three additional rest days and see what the effect of that is. Remember, train hard, brief and allow the proper amount of rest for optimal gains.      




Friday, April 13, 2018

Ginkgo Biloba increased athletic performance capacity

Increased oxygen capacity and stimulating growth of neurons with ginkgo

Ginkgo biloba leaves contain flavonoids and polyphenolic compounds that may enhance physical and cognitive performance. In this study, 18 healthy, physically active young men took a placebo or 160 mg of ginkgo biloba per day for six weeks.
Before and after the supplement period, the men performed a graduated cycling test that measured maximum oxygen capacity. Both groups saw an increase in oxygen capacity between the two test periods, but the ginkgo biloba group increased 6 percent compared to 1 percent for placebo.
The ginkgo group also saw an increase in antioxidant capacity, and an increase in a protein that influences a number of brain functions, including stimulating growth of new neurons and synapses—nerves and nerve-signaling pathways.

Image result for ginkgo biloba

Monday, March 26, 2018

What's the true cause of the pectoral gap phenomenon?

Recently a malformation of the pectoral muscles known as the "pectoral gap" has appeared in professional wrestlers and some bodybuilders. This video discusses the most likely causes and what can be done about it.

Friday, March 16, 2018

D-ribose: An effective supplement or useless junk?

Jerry Brainum tells the whole truth about the D-ribose, a natural sugar that is touted to boost muscle energy and sports performance. For the best information available anywhere about nutrition, exercise science, ergogenic aids, hormonal therapy, anti-aging research, fat-loss techniques that work, supplements and many other topics, subscribe today to the Applied Metabolics newsletter ( Also please subscribe to this channel and let others know about it. This is one of the few unbiased, truthful channels you will find.

Wednesday, January 24, 2018

Jerry Brainum-Supplements On A Budget

Jerry explains why you need to take supplements to build your physique but don't necessarily need to spend alot of money.

Tuesday, November 7, 2017

Boost muscle building by 25% if you balance your protein intake at each meal