Warning. The following presentation contains information that might contradict what you
have previously heard or believed to be true about how the human body works and contains
material that is not suitable for closed-mind and individuals. Enjoy.
And the way we get over it is by controlling inflammation. And this is where we can follow
our rice acronyms. We can rest a little bit. Rest doesn't mean staying on the couch. It
simply means not working at the level that caused the injury. We may need to ice a little
bit. We may need to compress the area a little bit. We may need to elevate the area a little
bit, particularly if we're looking at the lower extremities, the legs and the thighs
and the hips. Resting gives me a chance to recover. It gives me a chance to allow for
the tissue to undergo its repair signals. Ice compression and elevation is going to
control the amount of fluid moving into the tissue. And by controlling the amount of fluid
moving into the tissue, it's going to allow me to control inflammation. But we can add
something to this. We can add anti-inflammatories. Our body naturally has an anti-inflammatory
hormone and that's cortisol. Cortisol does a very good job at helping you control inflammation.
But the problem is that the response that we see in an attempting to control inflammation
and attempting to get over injury is going to be a positive feedback loop, which means
we're going to keep getting more and more and more and more of the response in an attempt
to get rid of the stress signal, which is the injury from workout. When we have too much
cortisol, even though we're going to be controlling inflammation, we'll take a look at the cascade
of how cortisol works here in a second. Cortisol will also break down additional proteins.
It breaks apart proteins in an attempt to help with fuel. It's going to break down proteins
so that we get amino acids available to be used in energetic pathways. And if we're going
to try to resolve our response within the skeletal muscle to build muscle in response
to the workout, we want to control how much cortisol is there. And so we can use other
things to help control how much cortisol is there. And that's where the rest is compression
elevation can help out, as well as the anti-inflammatories. And so let's take a look at how cortisol
is going to go about helping to control the inflammation. And let's take a look at some
of the drugs that we might be able to take to help us out in terms of helping cortisol
do its activity. So we don't get too much cortisol so that we get the anti-inflammatory response
that we want, but not breaking down all of the proteins that cortisol might break down.
So the first thing that's going to happen is that cortisol is going to activate anti-inflammatory
genes. It's going to activate what's referred to as P-PARS and an iKappa B protein. And
what those genes and proteins do is it's going to reduce inflammation by reducing the type
of proteins that will be produced by the cells to regulate how much inflammation is taking
place. Some of this does it by blocking the NF Kappa B that gets activated by the immune
cells. But the other thing that's going to happen is it's going to block or refer to
as repress secondary proteins, which includes the interleukins in particular interleukin
one, as well as the receptor for interleukin one. It's also going to reduce the amount
of an inflammatory protein known as COX COX. By blocking COX, by blocking IL-1, by reducing
our responsiveness to IL-1, by reducing our responsiveness to the COX protein. What we
end up doing is we end up reducing the total amount of inflammation taking place. But the
other thing we do is reduce the amount of histamine and other pain signal proteins from
being released, which is going to reduce the level of pain being felt. And by reducing
the level of stress, we reduce the level of cortisol. That's another way in which the
ice within the rest ice compression elevation can help out. When we ice an area down, we
cool the area. As we cool the area, what we're able to do is we're able to reduce the rate
at which the neurons in the area are sending pain signals, which is going to help with
the numbing of an area following an ice treatment. So we've worked out, we're a little sore.
We want to help our body out with getting rid of that soreness. So we say, okay, we're
going to help out our cortisol. One of the easy ways that we can help out our cortisol
is by taking over the counter anti-inflammatories, which are sometimes referred to as the NSAIDs,
the non-steroidal anti-inflammatory drugs. And these are the commercial names, things
like Aleve, Tylenol, Advil, or commercially referred to as or scientifically referred
to as or pharmacologically referred to as naproxen, that's the Aleve, ibuprofen, that
would be the Advil, and Acetaminophen, that would be the Tylenol. And what the NSAIDs
are doing is that they're going to function as a complement to the cortisol. They're going
to help cortisol out. They're going to help cortisol out in two distinct ways. They're
going to work to block prostaglandin release, and they're going to work to block COX-1 and
COX-2, the COX proteins, from signaling to cause inflammation. What these do is that
they're going to allow for a reduction in inflammation, and we can reduce inflammation.
What we're able to do is we're able to get back to a normal cell function sooner. The
other thing that the NSAIDs will do is that they're going to regulate secondary signals
coming away from macrophages, from our T cells and from our B cells, that are referred to
as complementary proteins. These are proteins, these are hormones, that the cells release
in an attempt to activate additional immune response, to activate more inflammation, in
particular to distinct cell damage signals known as LPS. If I can reduce the responsiveness
to LPS, I'm able to slow down the rate of immune inflammation response so that I don't
get excessive response, but just the right amount of response. This is where I can go
from having a positive feedback, more and more and more and more and more and more response
in an attempt to get rid of the stress, to having a partially negative feedback response
where I'm going to try to trigger just the right amount of response, where I'm not going
to be too much response or too little response, I'm going to be just right response.
So we've had this tissue overload. We've had muscle overload, we're now responding to
the damage. We're having inflammation, the inflammation is taking place, we're trying
to resolve the inflammation. Now I need to get changed within the muscle so that I'm
no longer going to get damaged, based off of the load that caused me to get damaged
in the first place. So to the tension overload, I'm going to get additional myofibrocytes,
I'm going to get additional proteins within the sarcomere, within the contractal unit
of the skeletal muscle, so that I'm able to get more active tension. Since I have more
active tension, I have to get tissue, the connective tissue, that's going to be more
resistant to stretching to provide more passive tension so that I don't have an excessive
length I have to overcome, because I'm being stretched out too much at the initial part
of the contraction. If it's because of excessive workload, where it's not because I'm doing
a single rep beyond what I'm capable of doing, but because I'm doing one or two or five or
ten additional repetitions, what I'm going to do is I'm going to get a change in my metabolism.
I'm going to get a change in the amount of enzymes that I have available to me, so I
can keep my energetic pathways going. I'm going to see more creatin kinase, I'm going
to see more of my AMPK, I'm going to see more of the anaerobic metabolism enzymes, more
pyruvate kinase, more lactate dehydrogenase, more phosphofritol kinase within the glycolysis
pathway. I'm going to see more of the mitochondrial enzymes available to me so I can do more
ATP or longer periods of time so that I'm able to extend my workload. The two changes
that I see is going to allow me to have larger muscles, but also muscles that can work for
longer periods of time. I have this damaged muscle, I have this damaged muscle, I have
to overcome this damage. What's happening is that we have the immune response. The immune
response is first going to try to brace the area. Once I've braced the area and once I've
been able to clear out the damaged tissue, I will now start to have the myoblasts become
muscle cells themselves. I'm going to activate the satellite cells to actually become skeletal
muscle, to start to add myonuclear domain to the skeletal muscle itself, to start to
activate fibroblasts to start to develop collagen and elastin, titan and dystrophin,
and link proteins within the skeletal muscle itself. We don't have any actual functional
muscle cell right now. We're working towards having functional muscle cell. We're still
kind of sore. We're undergoing our DOMs at this point in time. This is where we have
to make sure we're controlling the amount of inflammation taking place. If we start
having inflammation taking place during the resolution phase, the skeletal muscle itself
will be disrupted and will be replaced with connective tissue that doesn't provide for
the correct amount of tensile strength, the correct amount of contraction strength and
can lead to additional muscle damage as well as a reduced range of motion for that muscle.
Once I have reestablished the muscle itself, I'm now going to start to grow the muscle.
I'm going to grow the muscle. I'm going to undergo hypertrophy so that I'm able to
produce more strength than what was able to be produced previously in order to allow for
greater strength within the contraction so that I don't get the same damage that I had
previously. I'm going to start to grow. I'm going to start to grow. I'm going to start
to grow. During this growth phase, we're getting an increase in what's referred to as protein
synthesis. This is where I want to make sure that nutritionally, I have additional protein
and additional carbohydrate and additional lipids available to allow for this growth to
take place. This is a highly energy dependent pathway. It's going to take a lot of fuel
in order for me to get to grow. I keep growing and I get larger muscles. I get greater cross-section
within the muscle fibers themselves. I get greater cross-section within the muscle fascicles
themselves. I get greater cross-section within the entire skeletal muscle. I'm going to keep
growing so that I get full resolution. I get a large enough muscle where I am able to balance
out how much muscle is now available to me to what was the load that caused the damage
to take place. I'm going to grow so that I got about a 10% to about a 20% window of
overshoot. If I broke at or if I had damage at 100, the resolution will allow me to not
experience damage until I get to between 110 and 120. What is happening is I start getting
more sarcomaer, more of the contractile units within the skeletal muscle itself, more both
contractile proteins, the actin and the myosin, plus more structural proteins, the collagen,
the elastin, the titan, the dystrophin, and the linking proteins, they're going to hold
the actin and the myosin together so that when contraction takes place, I'm able to
produce a larger amount of tensile strength, both passive tensile strength within the connective
tissue as well as active tensile strength within the actin and the myosin within the skeletal
muscle itself doing its active contraction. What I end up doing is I'm going from having
my pre-trained muscle to my post-trained muscle. My muscle has now adapted. It's gotten larger.
The goal that we tend to look at when we start lifting weights is to have larger muscles in
order to be able to produce more strength. The way we're able to produce more strength is to go
through the inflammatory response and allow for resolution to take place to provide for a larger
cross-sectional muscle. We can do this and we can get to this point by utilizing the insets,
by utilizing the ibuprofen, by utilizing the deproxen, by utilizing the synamenophen within
the recovery phase. There is some evidence to point out that use of the insets prophylactically
that is as a preventative treatment has some benefit in terms of regulating how much inflammation
takes place within the exercise bout. But what we do know is that the insets, regardless of whether
we're going to take it prophylactically, take it before we work out or take it as a treatment
to damage taking place within the muscle fall workout is that it's going to limit
prostaglandin release. It's going to inhibit the cox pathways. We do see with the prophylactic
consumption of insets a reduced oxidative stress. We do see that with the prophylactic
consumption of the insets a reduced loss of strength development. That means that we're
able to keep strength at or near the level that we had prior to. We see improved range of motions,
which means we're not going to have the loss of movement that we would normally see if we did
not take the insets. We see an increased rate of resolution and greater protein synthesis
taking place following the workout. We see an improved response to our anti-inflammatory
hormones, our IL-6, our IL-10, as well as our growth factors such as insulin-like growth factor,
as well as mechanical growth factor, as well as growth hormone, and our androgens like testosterone
or a genal androgen, sometimes referred to as DHEAS, all of which allow for an improved performance
in the skeletal muscle, improved gains from resistance training,
reduced DOMS, where DOMS is resolved sooner,
as well as improved performance within the exercise bout.
And so the outcomes that we get is improved muscle function
earlier relative to not having treatment with the insets,
and greater strength development within the session,
where the evidence that is being shown is at over-the-counter levels of consumption of the
insets, not at prescription level therapeutic interventions of the insets.
We'll talk a little bit more in another talk on some of the concepts as it relates to the
anabolic response in the nutritional aspects, as well as some nutritional aspects that might assist
with the resolution of the inflammation taking place from exercise. But thanks for listening.
Hopefully you picked up a few new things. I look forward to having you come back for more.
If you have questions or if you want to know more, please feel free to reach out to us.
We're always happy to hear from you. Don't forget to subscribe so you get
alerts to when new videos and podcasts drop, as well as check out the sub-stack
for new written materials.