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Warning. The following presentation contains information that might contradict what you

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have previously heard or believed to be true about how the human body works and contains

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material that is not suitable for closed-mind and individuals. Enjoy.

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And the way we get over it is by controlling inflammation. And this is where we can follow

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our rice acronyms. We can rest a little bit. Rest doesn't mean staying on the couch. It

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simply means not working at the level that caused the injury. We may need to ice a little

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bit. We may need to compress the area a little bit. We may need to elevate the area a little

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bit, particularly if we're looking at the lower extremities, the legs and the thighs

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and the hips. Resting gives me a chance to recover. It gives me a chance to allow for

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the tissue to undergo its repair signals. Ice compression and elevation is going to

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control the amount of fluid moving into the tissue. And by controlling the amount of fluid

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moving into the tissue, it's going to allow me to control inflammation. But we can add

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something to this. We can add anti-inflammatories. Our body naturally has an anti-inflammatory

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hormone and that's cortisol. Cortisol does a very good job at helping you control inflammation.

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But the problem is that the response that we see in an attempting to control inflammation

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and attempting to get over injury is going to be a positive feedback loop, which means

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we're going to keep getting more and more and more and more of the response in an attempt

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to get rid of the stress signal, which is the injury from workout. When we have too much

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cortisol, even though we're going to be controlling inflammation, we'll take a look at the cascade

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of how cortisol works here in a second. Cortisol will also break down additional proteins.

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It breaks apart proteins in an attempt to help with fuel. It's going to break down proteins

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so that we get amino acids available to be used in energetic pathways. And if we're going

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to try to resolve our response within the skeletal muscle to build muscle in response

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to the workout, we want to control how much cortisol is there. And so we can use other

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things to help control how much cortisol is there. And that's where the rest is compression

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elevation can help out, as well as the anti-inflammatories. And so let's take a look at how cortisol

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is going to go about helping to control the inflammation. And let's take a look at some

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of the drugs that we might be able to take to help us out in terms of helping cortisol

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do its activity. So we don't get too much cortisol so that we get the anti-inflammatory response

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that we want, but not breaking down all of the proteins that cortisol might break down.

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So the first thing that's going to happen is that cortisol is going to activate anti-inflammatory

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genes. It's going to activate what's referred to as P-PARS and an iKappa B protein. And

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what those genes and proteins do is it's going to reduce inflammation by reducing the type

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of proteins that will be produced by the cells to regulate how much inflammation is taking

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place. Some of this does it by blocking the NF Kappa B that gets activated by the immune

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cells. But the other thing that's going to happen is it's going to block or refer to

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as repress secondary proteins, which includes the interleukins in particular interleukin

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one, as well as the receptor for interleukin one. It's also going to reduce the amount

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of an inflammatory protein known as COX COX. By blocking COX, by blocking IL-1, by reducing

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our responsiveness to IL-1, by reducing our responsiveness to the COX protein. What we

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end up doing is we end up reducing the total amount of inflammation taking place. But the

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other thing we do is reduce the amount of histamine and other pain signal proteins from

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being released, which is going to reduce the level of pain being felt. And by reducing

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the level of stress, we reduce the level of cortisol. That's another way in which the

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ice within the rest ice compression elevation can help out. When we ice an area down, we

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cool the area. As we cool the area, what we're able to do is we're able to reduce the rate

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at which the neurons in the area are sending pain signals, which is going to help with

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the numbing of an area following an ice treatment. So we've worked out, we're a little sore.

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We want to help our body out with getting rid of that soreness. So we say, okay, we're

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going to help out our cortisol. One of the easy ways that we can help out our cortisol

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is by taking over the counter anti-inflammatories, which are sometimes referred to as the NSAIDs,

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the non-steroidal anti-inflammatory drugs. And these are the commercial names, things

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like Aleve, Tylenol, Advil, or commercially referred to as or scientifically referred

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to as or pharmacologically referred to as naproxen, that's the Aleve, ibuprofen, that

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would be the Advil, and Acetaminophen, that would be the Tylenol. And what the NSAIDs

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are doing is that they're going to function as a complement to the cortisol. They're going

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to help cortisol out. They're going to help cortisol out in two distinct ways. They're

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going to work to block prostaglandin release, and they're going to work to block COX-1 and

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COX-2, the COX proteins, from signaling to cause inflammation. What these do is that

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they're going to allow for a reduction in inflammation, and we can reduce inflammation.

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What we're able to do is we're able to get back to a normal cell function sooner. The

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other thing that the NSAIDs will do is that they're going to regulate secondary signals

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coming away from macrophages, from our T cells and from our B cells, that are referred to

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as complementary proteins. These are proteins, these are hormones, that the cells release

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in an attempt to activate additional immune response, to activate more inflammation, in

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particular to distinct cell damage signals known as LPS. If I can reduce the responsiveness

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to LPS, I'm able to slow down the rate of immune inflammation response so that I don't

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get excessive response, but just the right amount of response. This is where I can go

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from having a positive feedback, more and more and more and more and more and more response

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in an attempt to get rid of the stress, to having a partially negative feedback response

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where I'm going to try to trigger just the right amount of response, where I'm not going

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to be too much response or too little response, I'm going to be just right response.

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So we've had this tissue overload. We've had muscle overload, we're now responding to

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the damage. We're having inflammation, the inflammation is taking place, we're trying

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to resolve the inflammation. Now I need to get changed within the muscle so that I'm

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no longer going to get damaged, based off of the load that caused me to get damaged

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in the first place. So to the tension overload, I'm going to get additional myofibrocytes,

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I'm going to get additional proteins within the sarcomere, within the contractal unit

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of the skeletal muscle, so that I'm able to get more active tension. Since I have more

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active tension, I have to get tissue, the connective tissue, that's going to be more

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resistant to stretching to provide more passive tension so that I don't have an excessive

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length I have to overcome, because I'm being stretched out too much at the initial part

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of the contraction. If it's because of excessive workload, where it's not because I'm doing

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a single rep beyond what I'm capable of doing, but because I'm doing one or two or five or

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ten additional repetitions, what I'm going to do is I'm going to get a change in my metabolism.

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I'm going to get a change in the amount of enzymes that I have available to me, so I

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can keep my energetic pathways going. I'm going to see more creatin kinase, I'm going

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to see more of my AMPK, I'm going to see more of the anaerobic metabolism enzymes, more

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pyruvate kinase, more lactate dehydrogenase, more phosphofritol kinase within the glycolysis

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pathway. I'm going to see more of the mitochondrial enzymes available to me so I can do more

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ATP or longer periods of time so that I'm able to extend my workload. The two changes

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that I see is going to allow me to have larger muscles, but also muscles that can work for

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longer periods of time. I have this damaged muscle, I have this damaged muscle, I have

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to overcome this damage. What's happening is that we have the immune response. The immune

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response is first going to try to brace the area. Once I've braced the area and once I've

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been able to clear out the damaged tissue, I will now start to have the myoblasts become

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muscle cells themselves. I'm going to activate the satellite cells to actually become skeletal

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muscle, to start to add myonuclear domain to the skeletal muscle itself, to start to

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activate fibroblasts to start to develop collagen and elastin, titan and dystrophin,

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and link proteins within the skeletal muscle itself. We don't have any actual functional

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muscle cell right now. We're working towards having functional muscle cell. We're still

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kind of sore. We're undergoing our DOMs at this point in time. This is where we have

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to make sure we're controlling the amount of inflammation taking place. If we start

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having inflammation taking place during the resolution phase, the skeletal muscle itself

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will be disrupted and will be replaced with connective tissue that doesn't provide for

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the correct amount of tensile strength, the correct amount of contraction strength and

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can lead to additional muscle damage as well as a reduced range of motion for that muscle.

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Once I have reestablished the muscle itself, I'm now going to start to grow the muscle.

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I'm going to grow the muscle. I'm going to undergo hypertrophy so that I'm able to

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produce more strength than what was able to be produced previously in order to allow for

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greater strength within the contraction so that I don't get the same damage that I had

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previously. I'm going to start to grow. I'm going to start to grow. I'm going to start

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to grow. During this growth phase, we're getting an increase in what's referred to as protein

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synthesis. This is where I want to make sure that nutritionally, I have additional protein

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and additional carbohydrate and additional lipids available to allow for this growth to

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take place. This is a highly energy dependent pathway. It's going to take a lot of fuel

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in order for me to get to grow. I keep growing and I get larger muscles. I get greater cross-section

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within the muscle fibers themselves. I get greater cross-section within the muscle fascicles

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themselves. I get greater cross-section within the entire skeletal muscle. I'm going to keep

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growing so that I get full resolution. I get a large enough muscle where I am able to balance

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out how much muscle is now available to me to what was the load that caused the damage

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to take place. I'm going to grow so that I got about a 10% to about a 20% window of

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overshoot. If I broke at or if I had damage at 100, the resolution will allow me to not

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experience damage until I get to between 110 and 120. What is happening is I start getting

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more sarcomaer, more of the contractile units within the skeletal muscle itself, more both

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contractile proteins, the actin and the myosin, plus more structural proteins, the collagen,

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the elastin, the titan, the dystrophin, and the linking proteins, they're going to hold

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the actin and the myosin together so that when contraction takes place, I'm able to

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produce a larger amount of tensile strength, both passive tensile strength within the connective

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tissue as well as active tensile strength within the actin and the myosin within the skeletal

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muscle itself doing its active contraction. What I end up doing is I'm going from having

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my pre-trained muscle to my post-trained muscle. My muscle has now adapted. It's gotten larger.

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The goal that we tend to look at when we start lifting weights is to have larger muscles in

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order to be able to produce more strength. The way we're able to produce more strength is to go

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through the inflammatory response and allow for resolution to take place to provide for a larger

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cross-sectional muscle. We can do this and we can get to this point by utilizing the insets,

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by utilizing the ibuprofen, by utilizing the deproxen, by utilizing the synamenophen within

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the recovery phase. There is some evidence to point out that use of the insets prophylactically

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that is as a preventative treatment has some benefit in terms of regulating how much inflammation

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takes place within the exercise bout. But what we do know is that the insets, regardless of whether

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we're going to take it prophylactically, take it before we work out or take it as a treatment

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to damage taking place within the muscle fall workout is that it's going to limit

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prostaglandin release. It's going to inhibit the cox pathways. We do see with the prophylactic

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consumption of insets a reduced oxidative stress. We do see that with the prophylactic

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consumption of the insets a reduced loss of strength development. That means that we're

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able to keep strength at or near the level that we had prior to. We see improved range of motions,

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which means we're not going to have the loss of movement that we would normally see if we did

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not take the insets. We see an increased rate of resolution and greater protein synthesis

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taking place following the workout. We see an improved response to our anti-inflammatory

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hormones, our IL-6, our IL-10, as well as our growth factors such as insulin-like growth factor,

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as well as mechanical growth factor, as well as growth hormone, and our androgens like testosterone

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or a genal androgen, sometimes referred to as DHEAS, all of which allow for an improved performance

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in the skeletal muscle, improved gains from resistance training,

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reduced DOMS, where DOMS is resolved sooner,

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as well as improved performance within the exercise bout.

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And so the outcomes that we get is improved muscle function

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earlier relative to not having treatment with the insets,

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and greater strength development within the session,

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where the evidence that is being shown is at over-the-counter levels of consumption of the

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insets, not at prescription level therapeutic interventions of the insets.

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We'll talk a little bit more in another talk on some of the concepts as it relates to the

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anabolic response in the nutritional aspects, as well as some nutritional aspects that might assist

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with the resolution of the inflammation taking place from exercise. But thanks for listening.

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Hopefully you picked up a few new things. I look forward to having you come back for more.

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If you have questions or if you want to know more, please feel free to reach out to us.

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