(deep rumbling)
So once we've achieved a stimulus,
our goal is then that carries over into adaptation.
And there are lots of adaptations that we get,
some short, and some long.
And we'll kind of go through the whole process
of how this adaptation stuff occurs
and the timeline in which it occurs.
And which one of these are really dependent
on whether or not a stimulus is trainable or not.
So let's dig into this,
if we follow this process, you know,
of adaptation, right, when we say,
okay why are we gonna train something that's trainable?
Well it's so that we can have the stimulus
we get the adaptation
and then we get changes that are going to apply
towards our goal.
I'm getting an adaptation that somehow
is gonna either make me leaner, bigger, stronger,
or improve my subsequent program
that will facilitate my end goal.
So, I want to make sure I have
something that aligns with that.
When I look at the cascade of stuff that's gonna happen
after that stimulus, right,
so I have that stress, that happens during the train,
that's when I'm trying to achieve the stimulus
I get these stresses on my body.
And immediately my body has to respond to those.
And the first respond I'm gonna get is at a metabolic level,
and a neurological level.
So, if you go to pick something up,
immediately my brain has to say okay,
he wants this out of the muscular tissue, right?
So I'm gonna send the signal to do that,
and all of the cells say hey, all right,
we're burning fuel now, like we have to make the fuel.
To facilitate this contraction
that the nervous system is asking for.
So we get those immediate responses there, right.
And that starts consuming energy
and it starts stimulating the nervous system,
so those happen immediately.
Then we're gonna get into the systemic stuff
that comes from that,
so as my muscles are starting to burn up fuel,
as my nervous system is starting to
get more and more active,
and I'm building up waste
and I'm burning through glucose, and all of those things,
is my cellular stress is now carrying over into
a systemic singling.
And that may be because I'm burning through blood glucose,
it may be because my CNS is so stimulated
that it's gonna say hey let's increase cortisol,
and get some more blood sugar going.
My nervous system is a really good,
we'll say, "predicter" of what I'm gonna need
from a metabolic standpoint,
so the more neurological activity that a workout is having,
the more contractions that it senses, it's going to say,
hey, we're gonna be burning through a lot of fuel
if we keep this up, so let's get a head start
let's start releasing the hormones
and doing the things necessary
to get the nutrients in the bloodstream
so that I don't just like pass out
in the middle of my workout,
or the middle of running from the tiger,
or whatever happened to be,
that I actually start being preemptive
on getting the nutrients available
to continue this activity, right?
So we start to flow into a systemic response, okay?
And then, lastly, okay,
if we have a certain stimulus, if we meet the threshold,
if we are going through this process,
so keep in mind, as this is going, like,
training is still happening here,
and still somewhat happening here,
and then training kind of falls off,
so in the middle of the systemic response,
is when we kind of stop training, right?
But if we achieved a certain threshold within that,
then when I get after that
is these long-term adaptations,
I'm gonna get a genetic response.
I'm actually gonna get changes in the genes
that are being read, right,
I'm not changing my actual genetics,
but what I am doing is influencing which genes
that my cells are actually paying attention to,
which ones that they're reading and actually replicating
the proteins that those genes correspond for.
And that's how we get changes in
the enzymes, and the proteins, that our cells are building.
So essentially, it's like you have this bible of blueprints
that's in your cells, right?
But it could be looking at any page,
what our training is doing,
one when we hit that stimulus,
when we go to get that adaptation and it's like
turning you to the appropriate page,
to read the blueprints that are going to help you adapt
to whatever that stress was, right?
So when we hit the threshold it shifts your body
to focusing it's resources on reading the genes
and carrying out the activity of those instructions,
for whatever that stress is.
And that's this whole principle of adaptation
is we want to get to the right page so that
we're essentially directing the cells metabolic activity,
to say hey, I want you to build more contractile proteins
because I want bigger biceps, we can get there.
Hey, I want you to up-regulate the amount of glucose
transporters we have
so that we can get more glucose into the cell.
You know, or hey I want to increase my ability to
burn fat, so let's increase my carnitine based enzymes
so that I can burn fat for fuel faster.
So, we're essentially shifting our cellular metabolism
by being able to do that.
So, I put this in a nice little chart here,
to give you a better illustration of the timeline for those.
So, in our blue here we got the immediate response
to the cellular demand, right?
And this is also gonna include the neurological demands,
so this is zero seconds, I start training,
instantly those things have to respond,
instantly my cells have to meet the metabolic demand
for the energy, I mean technically, even at rest,
we're using energy, so this stuff is existing even at rest,
and it's just ramping up as soon as we start training.
So we get that and then as we stop training
that stuffs gonna fall off, right?
So shortly after we start to rebalance
that stuff is gonna shut off,
so essentially as soon as the energy balance
gets back to we'll say homeostasis or a resting level,
that stuffs gonna respond,
my nervous system is no longer gonna be
being stimulated, my energy demand in that cell
should be somewhat back to normal.
The resource, so the green here, all right,
this is gonna come up slowly, it takes time,
we have to actually do some of this cellular work
before some of the systemic stuff
actually starts getting stimulated.
But then once it does, you know,
about 30 minutes in or so,
keep in mind this is gonna fluctuate
a little to the left, a little to the right,
and differentiate depending on the training stimulus,
but the comparison will be the same.
So this starts going up and then it's going to drop off,
but it will stay, so say if we say my workout ends here,
that systemic stuff is gonna lag a little bit,
and stay around a little bit longer.
And this is rebalancing blood sugar,
doing all the things, all the hormonal reactions,
and, you know, hormones released
in uptake that needed to happen
in order for me to manage the
resources that needed to be moved.
How much fat and how much glucose needed to be transported
like out of fat cells and to the muscles,
and out of the liver and to the muscles, right,
all of that stuff.
And then, as the workout stimulus goes down,
the cells start to rebalance energy,
those hormones are gonna now start to dissipate,
and my body's gonna return back to homeostasis
on that level as well, so.
Then we have this, kind of, orangy color here,
yellowish orange, and that is my metabolic adaptations
All right, to basically rebalance the cellular condition
that I did in training back to what it was before.
So that's like getting glycogen levels
back to where they were, things like that.
So, that's not gonna start, we're like,
obviously if we're mid-workout,
our body is not worrying about replenishing glycogen, right,
it's burning glycogen right now,
it can't build glycogen and be using it at the same time.
But, once training stops,
once the demand for that energy stops,
so you'll see this blue and the yellow
so the response to the demand,
and the response to rebalance, they shift.
So as soon as the workout stops,
I no longer have the demand, now I can start rebalancing.
So that's when we look at just getting back
to the energy balance, getting our ATP levels,
our creatine levels, our glycogen levels,
all of those things back to their homeostasis
or if we get an adaptation, even beyond.
But that stuff is gonna happen regardless of trainability,
so this is what I would say, like these first three,
those are the, like, getting back to baseline adaptations,
so if I train, if I have the recoverability
and I have the nutrients, one, two, three,
those are gonna happen.
The thing that won't happen, if the system is not trainable,
especially from an adaptation standpoint,
is this last one, the genetic.
And what this is, is it's the improvement
and in order for those improvements to happen
it needs to be a trainable system, right?
I need to be able to adapt to it,
and my recoverablity needs to be higher.
So, those are gonna start after I've rebalanced energy,
I can send the signal that
hey I would like to turn to this page,
and I can get to that page, but I can't actually
carry out the instructions on that page
until I have rebalanced myself from an energy perspective,
cause my cells won't allow me to do anything else
other than cell survival until they've replenished energy
to the point where they're like
okay, we now have enough energy reserve
to carry out some of these adaptative responses.
It's like not having any money in the bank,
but like, oh I want to go do an investment.
Well you can't invest in anything
if you have no money in the bank, right?
So you gotta get money back in the bank
before you can make an investment
to potentially grow and improve.
So, after we've reached that,
so that's after this yellowish orange line has grown,
then we get to like the red line here,
this is that genetic adaptation
that's gonna happen, it's gonna kick into gear,
we'll say two to four hours afterwards
provided you've given the nutrition needed to rebalance.
So this is one of the things where,
well what if I didn't have any post workout nutrition,
what if I didn't have the appropriate
diet for this training system?
Well then this might not rebalance,
this orange line might now carry way over to here,
it might take me a much longer
period to rebalance my glycogen and stuff.
And that might affect my ability
to actually get these genetic adaptations.
That's why nutrition needs to match the training stimulus.
So, those come later and those can go into like
you know, 48 hours after the fact, right,
everything else should be nice and rebalanced
you know, probably within that four hour period.
If we're getting a glycogen super compensation,
something like that, that's the one thing
that might extend this a little bit longer,
cause that actually, some of that will require
you know, building up of enzymes and reformations.
So there will be a kind of that,
a little bit of genetic potentiation or genetic response
to get super compensation and glycogen levels.
So there are genetic responses that will affect
the metabolic responses, but not all
genetic effects are metabolic, if that makes sense.
So those are gonna happen after the fact,
those are what's gonna get me the long-term progress,
and those are the things that are mostly affected by
trainability is, whether or not we can actually
continue to turn on these genes.
Cause my body's got a lot of protective mechanisms
that basically prevents the continual stimulation
of the reading of certain genes.
Because if you just read the same instructional page
over, and over, and over, and over again,
your body senses that as, like, something is dysfunctional,
why are we stuck reading the same page
over, and over, and over again
instead of using all of the instructions.
So we have some ways of inhibiting that constant stimulation
and that's why we have to de-load
or take away from stimulus's
and switch to another focus on affecting different genes
if we want to continue to make long-term progress
and continual progress, so.
Reviewing here, all right,
we got a response and an adaptation to my training,
okay, I need trainability for the genetic ones.
The timeline in terms of those things
like how fast they happen,
is gonna affect on whether or not
that was a trainable system and dependent on the nutrition,
and it's gonna be dependent on the inflammation
and the immune response.
So, if I over train,
if I train more than I needed for the stimulus,
that's gonna affect, so that's, essentially,
that'll push the recovery process longer.
Which may mean that I can't train as frequently,
or it may actually mean that I don't get some of
those genetic adaptations because I'm too busy recovering
from the inflammation
and the resource demands
that I'm already training again before I get to the
get the opportunity to really take advantage of those
genetic adaptations that I otherwise would have stimulated.
So I need to make sure that I have adequate nutrition,
and I don't over train and it's trainable
if I want this to go all the way to that end
where we're getting those genetic adaptations.
Quick review, adaptation is not guaranteed,
remember my body has those off switches,
so it all depends on whether or not, one,
it's a trainable stimulus
I'm actually able to recover from it,
and whether it's adaptable, right?
If I haven't already taxed this
system to the point where I can no longer adapt to it,
and that's gonna be very dependent on the individual
and then just refresh this,
almost done beating this trainability thing
into your guys' head, right?
Is that equation for trainabilitys our ability to recover,
minus the requirement for the stimulus
for adaptation if that adaptation is occur,
so none of that stuff,
none of those principles of adaptation occur
if I don't hit the threshold for the stimulus,
and I'm not actually able to recover,
so if any one of those things is off balance,
that whole chart, you can just basically
crumple it up, throw it away, isn't gonna matter,
you're gonna be stuck in a place
where we're basically getting back to maintenance at best.