Znanost dobrega počutja

Oct 26 2020 80 mins 22

Osrednja tema podcasta sta prehrana in vadba in vse ostale stvari, ki prispevajo k dobremu počutju. Naša misija - veliki ZAKAJ tega podcast - pa sta promocija znanosti in kritičnega razmišljanja. Prehrana in vadba sta naše vozilo, promocija znanosti in kritičnega razmišljanja pa smer potovanja. Smo zagovorniki znanstvene metode v vseh domenah življenja. Znanstvena metoda je namreč najbolj čudovit in dodelan način reševanja problemov, ki ga trenutno poznamo. Marsičesa lepega, kar danes smatramo za samoumevno, brez znanosti sploh ne bi poznali. Pri Feelgoodu znanstven pristop s pridom uporabljamo na področju prehrane in vadbe, ampak mislimo, da je lahko enako uporaben povsod v vsakdanjem življenju.Ker znanost niso samo bele halje in laboratoriji. Znanost je način razmišljanja. Znanost v vsakdanjem življenju se imenuje kritično razmišljanje.



























#20 V&O: Carnivore dieta, problem neješčih mladih športnikov, prehrana in hipertiroza, odpornost na hujšanje, resnica o uničenem metabolizmu
Aug 17 2020 95 mins  
V tej epizodi odgovarjamo na vprašanja poslušalcev:Zakaj bi se nekdo odločil, da preneha jest rastlinsko hrano? Kaj naj bi bilo »slabega« glede zelenjave?Problem neješčih mladostnikov, ki so povrh še športniki. Kakšna so tveganja neprimernega vnosa energije v obdobju med 13-18 letom (razlike med fanti in dekleti). Kakšna je pri tem vloga starša.Kaj pravzaprav pomeni vadba brez bolečin? Kakšen je primeren nivo vadbe za rekreativce? Kako veš kdaj si pretiraval in na drugi strani kdaj je bila vadba premalo intenzivna?Vpliv prehrane na hipertirodizem.Ali obstaja populacija ljudi, ki ne more izgubiti telesne mase? Ali lahko razdelimo ljudi na »responders in non-responders to weight loss«.Ali imam lahko zaradi zgodovine dietiranja in preizkušanja skrajnih diet uničen metabolizem? Časovnica, literatura in vso dodatno gradivo je rezervirano za naše člane. Prijavite se na platformi Patreon: https://www.patreon.com/znanostdobregapocutja Sledite nam:Nenadov instagram: @nenad.feelgoodMatjažev instagram: @matjaz.feelgoodFeelgood Skupnost na Facebooku: https://bit.ly/feelgoodskupnostSpletna stran: https://www.feel-good.si Poslušate nas lahko na:iTunes: https://bit.ly/itunes-zdpSpotify: https://bit.ly/spotify-zdpGoogle Podcasts: https://bit.ly/google-zdpPodbean: https://bit.ly/podbean-zdpStitcher: https://bit.ly/stitcher-zdpPocket Casts: https://bit.ly/pocket-zdpPodcast Addict: https://bit.ly/addict-zdpCastbox: https://bit.ly/castbox-zdpDeezer: https://bit.ly/deezer-zdp

























#8 V&O: Vpliv spanja na hujšanje, sočasno pridobivanje mišic in izguba maščobe, kalorijska poraba stresa in možganov, prehrana po telesnih tipih, štetje kalorij.
May 24 2020 97 mins  
Časovnica:[00:02:30] Lahko pomanjkanje kakovostnega spanja, na primer apneja, vpliva na debelost in onemogoča hujšanje?[00:21:25] Ali lahko pridobivamo mišično maso in izgubljamo maščobo sočasno?[00:36:45] Ali zahtevno miselno delo in stres vplivata na porabo energije?[00:53:15] Prehrana po telesnih tipih … endo, meso, ekto … ali je kaj na tem?[01:02:45] Kako nadzirati prehrano oz. izgubljati ali ohranjati maso, če ne šteješ kalorij?[01:26:00] Kako najbolj natančno/sistematično beležiti kalorični vnos?[01:34:45] Zaključek. Omenjeni članki:Lahko pomanjkanje kakovostnega spanja, na primer apneja, vpliva na debelost in onemogoča hujšanje?Nedeltcheva et al. (2010) ‘Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity’, Annals of Internal Medicine, 153(7), p. 435. https://doi.org/10.7326/0003-4819-153-7-201010050-00006Wang et al. (2018) ‘Influence of sleep restriction on weight loss outcomes associated with caloric restriction.’, Sleep, 41(5), pp. 1–11. https://doi.org/10.1093/sleep/zsy027Cedernaes. et al. (2016) ‘A single night of partial sleep loss impairs fasting insulin sensitivity but does not affect cephalic phase insulin release in young men’, Journal of Sleep Research, 25(1), pp. 5–10. https://doi.org/10.1111/jsr.12340Ali lahko pridobivamo mišično maso in izgubljamo maščobo sočasno?Longland et al. (2016) ‘Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial.’, The American journal of clinical nutrition, 103(3), pp. 738–46. https://doi.org/10.1123/ijsnem.2017-0389Campbell et al. (2018) ‘Effects of High Versus Low Protein Intake on Body Composition and Maximal Strength in Aspiring Female Physique Athletes Engaging in an 8-Week Resistance Training Program’, International Journal of Sport Nutrition and Exercise Metabolism, 28(6), pp. 580–585. https://doi.org/10.1123/ijsnem.2017-0389Ali zahtevno miselno delo in stres vplivata na porabo energije?Wilson et al. (2020) ‘Life stress and background anxiety are not associated with resting metabolic rate in healthy adults.’, Applied Physiology, Nutrition, and Metabolism, 114(June), p. apnm-2019-0875. https://doi.org/10.1139/apnm-2019-0875 Sledite nam:Nenadov instagram: @nenad.feelgoodMatjažev instagram: @matjaz.feelgoodFeelgood Skupnost na Facebooku: https://bit.ly/feelgoodskupnostSpletna stran: https://www.feel-good.si Poslušate nas lahko na:Podbean: https://bit.ly/podbean-zdpStitcher: https://bit.ly/stitcher-zdpPocket Casts: https://bit.ly/pocket-zdpPodcast Addict: https://bit.ly/addict-zdpCastbox: https://bit.ly/castbox-zdpiTunes: https://bit.ly/itunes-zdp


#7: Psihologija sreče in doseganja ciljev, koliko kofeina je v kavi, omega-3 indeks za zdravje in šport.
May 18 2020 99 mins  
Časovnica:[00:00:30] Aktualne teme: o nadaljevanju podcasta, projektu skupine evidance-based pristopa k prehrani in vadbi ter poskusu svetovnega rekorda v log liftu.[00:08:30] Kako je pot do naših ciljev lahko izvor sreče in zadovoljstva. Zakaj se moramo konstantno premikati proti nekemu cilju. O zanemarjanju prihodnosti in upiranju kratkoročnim ciljem ter zakaj je to pomembno pri delu na področju fitnesa in zdravja.[00:37:15] Ali je kava dober vir kofeina za športnike? O nevarnosti predoziranja s kofeinom z določenimi komercialno dostopnimi izdelki.[00:49:00] Omega-3 indeks. Kaj je in zakaj je pomemben?[01:22:15] Omega-3 indeks in športniki. Kako dosledni so športniki pri zagotavljanju potreb po omega-3? Zakaj športniki potrebujejo več omega-3[01:37:15] Zaključek. Omenjeni članki:Hipoteza rdeče kraljice:Brockhurst et al. (2014) ‘Running with the Red Queen: the role of biotic conflicts in evolution’, Proceedings of the Royal Society B: Biological Sciences, 281(1797), p. 20141382. https://doi.org/10.1098/rspb.2014.1382"Zanemarjanje prihodnosti":Frederick et al. (2002) ‘Time Discounting and Time Preference: A Critical Review’, Journal of Economic Literature, 40(2), pp. 351–401. https://doi.org/10.1257/002205102320161311Vsebnost kofeina v kavi:McCusker et al. (2003). Caffeine Content of Specialty Coffees. Journal of Analytical Toxicology, 27(7), 520–522. https://doi.org/10.1093/jat/27.7.520 Omega-3 index in zdravje:von Schacky, C. (2020) ‘Omega-3 index in 2018/19’, Proceedings of the Nutrition Society, (October 2019), pp. 1–7.https://doi.org/10.1017/S0029665120006989Sarteret al. (2015) ‘Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement’, Clinical Nutrition. Elsevier Ltd, 34(2), pp. 212–218. https://doi.org/10.1016/j.clnu.2014.03.003Harris et al. (2018) ‘Erythrocyte long-chain omega-3 fatty acid levels are inversely associated with mortality and with incident cardiovascular disease: The Framingham Heart Study’, Journal of Clinical Lipidology. Elsevier Inc, 12(3), pp. 718-727.e6. https://doi.org/10.1016/j.jacl.2018.02.010Harris et al. (2016) ‘Red blood cell oleic acid levels reflect olive oil intake while omega-3 levels reflect fish intake and the use of omega-3 acid ethyl esters: The Gruppo Italiano per lo Studio della Sopravvivenza nell’Infarto Miocardico–Heart Failure trial’, Nutrition Research. Elsevier B.V., 36(9), pp. 989–994. https://doi.org/10.1016/j.nutres.2016.06.012Harris et al. (2017) ‘The Omega-3 Index and relative risk for coronary heart disease mortality: Estimation from 10 cohort studies’, Atherosclerosis. Elsevier Ltd, 262, pp. 51–54. https://doi.org/10.1016/j.atherosclerosis.2017.05.007ALA nimajo enakih koristi kot EPA in DHA:Burdge et al. (2002) ‘Conversion of α-linolenic acid to eicosapentaenoic, docosapentaenoic and docosahexaenoic acids in young women’, British Journal of Nutrition, 88(04), p. 411. https://doi.org/10.1079/BJN2002689Wendland. (2006) ‘Effect of linolenic acid on cardiovascular risk markers: a systematic review’, Heart, 92(2), pp. 166–169. https://doi.org/10.1136/hrt.2004.053538Su et al. (2018) ‘Effect of dietary alpha-linolenic acid on blood inflammatory markers: a systematic review and meta-analysis of randomized controlled trials’, European Journal of Nutrition. Springer Berlin Heidelberg, 57(3), pp. 877–891. https://doi.org/10.1007/s00394-017-1386-2Jovanovski et al. (2017) ‘The effect of alpha-linolenic acid on glycemic control in individuals with type 2 diabetes’, Medicine (United States), 96(21). https://doi.org/10.1097/MD.0000000000006531Omega-3 index pri športnikih:Ritz et al. (2020). Dietary and Biological Assessment of the Omega-3 Status of Collegiate Athletes: A Cross-Sectional Analysis. PloS one, 15(4), e0228834. https://doi.org/10.1371/journal.pone.0228834Davinelli et al. (2019). Relationship Between Distance Run Per Week, Omega-3 Index, and Arachidonic Acid (AA)/Eicosapentaenoic Acid (EPA) Ratio: An Observational Retrospective Study in Non-elite Runners. Frontiers in physiology, 10, 487. https://doi.org/10.3389/fphys.2019.00487 Sledite nam:Nenadov instagram: @nenad.feelgoodMatjažev instagram: @matjaz.feelgoodFeelgood Skupnost na Facebooku: https://bit.ly/feelgoodskupnostSpletna stran: https://www.feel-good.si Poslušate nas lahko na:Podbean: https://bit.ly/podbean-zdpStitcher: https://bit.ly/stitcher-zdpPocket Casts: https://bit.ly/pocket-zdpPodcast Addict: https://bit.ly/addict-zdpCastbox: https://bit.ly/castbox-zdpiTunes: https://bit.ly/itunes-zdp




#5 Zakaj pametni ljudje počnejo neumnosti, kofein za performans in vpliv genotipa, mikrobiota in probiotiki za hujšanje, beljakovine za vzdržljivce.
May 04 2020 86 mins  
Časovnica:[00:00:55] O projektu nadaljnjega izobraževanja o prehrani, vadbi in kritični presoji literature. Kultura pogovora preko socialnih omrežij ter epilog poizkusa svetovnega rekorda v mrtvem dvigu.[00:19:35] Inteligenca in kritično razmišljanje nista ista stvar. Zakaj pametni ljudje počnejo neumnosti. Zakaj je kritično razmišljanje ključ do dobrega življenja.[00:31:25] Kofein kot dopolnilo za izboljšanje zmogljivosti ter kako genotip vpliva na časovni vnos kofeina.[00:44:25] Vpliv mikrobiote in probiotikov na hujšanje. Visok vnos vlaknin in nižji vnos maščob za optimalno zdravje prebavil.[01:15:05] Zakaj vzdržljivostni športniki potrebujejo več beljakovin.[01:22:45] Zaključek. Omenjeni članki:Zakaj pametni ljudje počnejo neumnosti:Why Do Smart People Do Foolish Things: https://www.scientificamerican.com/article/why-do-smart-people-do-foolish-things/Vpliv genotipa na jemanje kofeina:Grgic et al. CYP1A2 genotype and acute effects of caffeine on resistance exercise, jumping, and sprinting performance. J Int Soc Sports Nutr 17, 21 (2020). https://doi.org/10.1186/s12970-020-00349-6Mikrobiota in hujšanje:Fragiadakis. et al. (2020) ‘Long-term dietary intervention reveals resilience of the gut microbiota despite changes in diet and weight’, The American Journal of Clinical Nutrition. Oxford University Press, pp. 1–10. https://doi.org/710.1093/ajcn/nqaa046 Hjorth et al. (2018) ‘Pre-treatment microbial Prevotella-to-Bacteroides ratio, determines body fat loss success during a 6-month randomized controlled diet intervention’, International Journal of Obesity. Nature Publishing Group, 42(3), pp. 580–583. https://doi.org/10.1038/ijo.2017.220Višji vnos vlaknin in nižji vnos maščob za optimalno zdravje prebavil:O’Keefe et al. (2015) ‘Fat, fibre and cancer risk in African Americans and rural Africans.’, Nature communications, 6(May 2014), p. 6342. https://doi.org/10.1038/ncomms7342Le Leu et al. (2015) ‘Butyrylated starch intake can prevent red meat-induced O6-methyl-2-deoxyguanosine adducts in human rectal tissue: A randomised clinical trial’, British Journal of Nutrition, 114(2), pp. 220–230. https://doi.org/10.1017/S0007114515001750Meta-analize o učinkovitosti probioikov pri hujšanju:Mazloom et al. (2019) ‘Probiotics: How Effective Are They in the Fight against Obesity?’, Nutrients, 11(2), p. 258. https://doi.org/10.3390/nu11020258Mohammadi et al. (2019) ‘Effects of pro-/synbiotic supplementation on anthropometric and metabolic indices in overweight or obese children and adolescents: A systematic review and meta-analysis’, Complementary Therapies in Medicine. Elsevier Ltd, 44, pp. 269–276. https://doi.org/10.1016/j.ctim.2019.05.008Cao. et al. (2020) ‘Effect of probiotic and synbiotic formulations on anthropometrics and adiponectin in overweight and obese participants: A systematic review and meta-analysis of randomized controlled trials’, Journal of King Saud University - Science. The Author(s). https://doi.org/10.1016/j.jksus.2020.01.011Potrebe vzdržljivostnih športnikov po beljakovinah:Kato et al. (2016). Protein Requirements Are Elevated in Endurance Athletes after Exercise as Determined by the Indicator Amino Acid Oxidation Method. PloS one, 11(6), e0157406. https://doi.org/10.1371/journal.pone.0157406Bandegan et al. (2019). Indicator Amino Acid Oxidation Protein Requirement Estimate in Endurance-Trained Men 24h Post-Exercise Exceeds both the EAR and Current Athlete Guidelines. American Journal of Physiology-Endocrinology and Metabolism, 316(5):E741-E748. https://doi.org/10.1152/ajpendo.00174.2018 Sledite nam:Nenadov instagram: @nenad.feelgoodMatjažev instagram: @matjaz.feelgoodFeelgood Skupnost na Facebooku: https://bit.ly/feelgoodskupnostSpletna stran: https://www.feel-good.si Poslušate nas lahko na:Podbean: https://bit.ly/podbean-zdpStitcher: https://bit.ly/stitcher-zdpPocket Casts: https://bit.ly/pocket-zdpPodcast Addict: https://bit.ly/addict-zdpCastbox: https://bit.ly/castbox-zdpiTunes: https://bit.ly/itunes-zdp











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