Episodi

  • Ep.15 Exosomes Mitochondria and Training the Brain

    Ep.15 Exosomes Mitochondria and Training the Brain
    Dec 9 2025
    Become a supporter of this podcast: https://www.spreaker.com/podcast/istani-fitness-playbook-train-smarter-look-sharper-win-bigger--6737320/support.

    https://istani.store
    Mostra di più Mostra meno
    5 min
  • Ep.14 Why BDNF Matters More Than You Think

    Ep.14 Why BDNF Matters More Than You Think
    Nov 29 2025
    Restock: https://www.tiktok.com/t/ZPHcq...

    https://www.tiktok.com/t/ZPHcq...

    Become a supporter of this podcast: https://www.spreaker.com/podcast/istani-fitness-playbook-train-smarter-look-sharper-win-bigger--6737320/support.

    https://istani.store

    This episode includes AI-generated content.
    Mostra di più Mostra meno
    5 min
  • Ep.13 Unlocking BDNF: The Science Behind an 8 Minute Brain Muscle Workout

    Ep.13 Unlocking BDNF: The Science Behind an 8 Minute Brain Muscle Workout
    Nov 29 2025
    Restock: https://www.tiktok.com/t/ZPHcq...

    https://www.tiktok.com/t/ZPHcq...

    Become a supporter of this podcast: https://www.spreaker.com/podcast/istani-fitness-playbook-train-smarter-look-sharper-win-bigger--6737320/support.

    https://istani.store

    This episode includes AI-generated content.
    Mostra di più Mostra meno
    5 min
  • Ep.12 STOP CHASING SORENESS and START TRAINING SMART

    Ep.12 STOP CHASING SORENESS and START TRAINING SMART
    Nov 24 2025
    Based on the episode title and audio provided:
    Soreness is a liar. 🛑 Ep. 12 breaks down why pain \neq progress and how to switch to smart, tracked training for real growth.
    ⚡ Fuel recovery with Nutricost Micronized Creatine. Pure, unflavored, and effective.
    Why click? Tapping the links supports the ISTANI broadcast and connects you with the elite gear we trust. 👇
    https://www.tiktok.com/t/ZPHcq...
    https://www.tiktok.com/t/ZPHcq...
    Thanks!!

    Become a supporter of this podcast: https://www.spreaker.com/podcast/istani-fitness-playbook-train-smarter-look-sharper-win-bigger--6737320/support.

    https://istani.store
    Mostra di più Mostra meno
    5 min
  • Ep.11 Debunking Fitness Lies Why Your HIIT EPOC and Eccentric Training Stats Are Scientifically Wrong

    Ep.11 Debunking Fitness Lies Why Your HIIT EPOC and Eccentric Training Stats Are Scientifically Wrong
    Nov 6 2025
    Website: https://istani.store

    Become a supporter of this podcast: https://www.spreaker.com/podcast/istani-fitness-playbook-train-smarter-look-sharper-win-bigger--6737320/support.

    https://istani.store
    Mostra di più Mostra meno
    6 min
  • Ep.10 Science Over Hype: Five Fitness Myths That Kill Your Gains (and What To Do Instead)

    Ep.10 Science Over Hype: Five Fitness Myths That Kill Your Gains (and What To Do Instead)
    Nov 6 2025
    Website: https://istani.store

    SOURCE EVIDENCE:
    •Reversing the Cardiac Effects of Sedentary Aging in Middle Age—A Randomized Controlled Trial (Circulation, 2018): https://pubmed.ncbi.nlm.nih.go...
    •Effects of Exercise Intensity and Duration on the Excess Post-Exercise Oxygen Consumption (LaForgia et al., J Appl Physiol, 2006): https://pubmed.ncbi.nlm.nih.go...
    •A Systematic Review of the Effects of Different Resistance Training Volumes on Muscle Hypertrophy (Baz-Valle et al., 2022): https://pmc.ncbi.nlm.nih.gov/a...
    •Effects of Sleep Deprivation on Sports Performance and RPE in Athletes and Non-Athletes (Kong et al., Frontiers in Physiology, 2025): https://www.frontiersin.org/ar...
    •Throwing Cold Water on Muscle Growth: A Systematic Review with Meta-Analysis of Post-Exercise CWI on RT-Induced Hypertrophy (Piñero et al., 2024): https://onlinelibrary.wiley.co...

    Become a supporter of this podcast: https://www.spreaker.com/podcast/istani-fitness-playbook-train-smarter-look-sharper-win-bigger--6737320/support.

    https://istani.store
    Mostra di più Mostra meno
    8 min
  • Ep.9 Stop Wasting Time: The Science of Fitness Simplicity (Overload, Mythical Windows, & Essentials)

    Ep.9 Stop Wasting Time: The Science of Fitness Simplicity (Overload, Mythical Windows, & Essentials)
    Oct 21 2025
    you are working hard in the gym but the mirror isn't showing the results you've earned? This is the show for men who refuse to settle for mediocrity. We cut through the industry noise to deliver the scientific blueprint for physical excellence. Learn the real physiological laws of adaptation, why most nutrition advice is wrong, and the evidence-based protocols for recovery. This isn't motivation. This is the operational manual for building the 5% physique.
    Website: istani.org

    Become a supporter of this podcast: https://www.spreaker.com/podcast/istani-fitness-playbook-train-smarter-look-sharper-win-bigger--6737320/support.

    https://istani.store
    Mostra di più Mostra meno
    6 min
  • Hip Thrusts vs Squats for Glute Growt-WHAT THE SCIENCE REALLY SAYS

    Hip Thrusts vs Squats for Glute Growt-WHAT THE SCIENCE REALLY SAYS
    Oct 13 2025
    Confused by the hip thrust versus squat debate. In this solo deep dive Istani breaks down what EMG really tells us, what the 2023 MRI trial found, and how to program both lifts for maximal glute development without guesswork. You will learn why higher activation in a single session does not always equal more muscle over time, how stretch at long muscle lengths compares with peak contraction at lockout, and exactly how to set weekly volume, frequency, and progressions that work in the real world.

    Who this episode is for
    Beginners-Intermediate lifters who want clear science translated into practical step by baby step programming guide.

    You will learn
    1.What EMG can and cannot tell you about hypertrophy
    2.Why squats and hip thrusts produced similar glute growth in a nine week MRI study
    3.How to combine both lifts inside a simple two day split
    4.The weekly set targets and progressions that move the needle

    Chapter Guide
    0:00 to 0:45 Introduction
    0:45 to 1:30 EMG era and early evidence
    1:30 to 2:15 MRI results and what changed
    2:15 to 2:45 Why different stimuli can yield similar growth
    2:45 to 3:20 Programming both lifts with clear targets
    3:20 to 3:45 Rapid checklist
    3:45 to 4:00 Close

    Key references
    Plotkin et al 2023 Frontiers in Physiology
    Contreras et al 2015 Journal of Applied Biomechanics
    Schoenfeld et al 2016 Sports Medicine

    Subscribe to istani fitness evidence based training breakdowns every week and share this episode with a training partner who wants stronger glutes without the noise.
    WEBSITE⬇️
    Visit https://istani.store

    Become a supporter of this podcast: https://www.spreaker.com/podcast/istani-fitness-playbook-train-smarter-look-sharper-win-bigger--6737320/support.

    https://istani.store
    Mostra di più Mostra meno
    3 min