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Performance Unchained Insider: The Science of Strength & Recovery (Ed.7)

Welcome to the 7th Edition of Performance Unchained Insider! 🚀


Dear Readers,


I’m thrilled to bring you another edition of Performance Unchained Insider, where science meets performance and research fuels results. This newsletter is dedicated to athletes, coaches, and performance specialists who are committed to leveling up training, recovery, and overall athletic optimization using evidence-based strategies.


Every edition is designed to bridge the gap between the latest sports science research and real-world application, helping you stay ahead of the game with proven methods to train smarter, recover faster, and perform better. My mission is simple: to provide cutting-edge insights that you can implement immediately to optimize performance and reduce injury risks.

If you haven’t already, subscribe today and be the first to access groundbreaking research, innovative recovery techniques, and performance-enhancing strategies. I promise to keep delivering science-backed insights that help you break barriers and reach new heights in your performance journey.


📩 Not subscribed yet? Don’t miss out! to the latest research and actionable performance strategies.

Let’s keep learning, growing, and pushing limits—together. Welcome to Edition 7! 💪🔥

Stay strong, stay informed, and stay ahead.


Randy Palacios

Founder,

Flexfit Wellness & Recovery



Wellness Spotlight: Top Recovery Tip of the Month



🚀 Can Red Light Therapy Boost Running Performance? Science Says… Not So Fast! 🏃‍♂️💡

Imagine this – you’re gearing up for a 5K, hoping for a PR (personal record), and instead of loading up on caffeine or meticulously planning your carb intake, you decide to shine a little red light on your legs. Sounds futuristic, right!? Well, that’s exactly what a group of scientists recently tested in a randomized, double-blind, placebo-controlled study to see if Photobiomodulation Therapy (PBMT) could supercharge endurance performance.


The big question: Does PBMT help runners go faster or feel less fatigued? Let’s break down the science and what it means for you.


🔬 The Science Behind Photobiomodulation (PBMT)

PBMT is a non-invasive therapy that uses red and near-infrared light to stimulate cell function, enhance muscle recovery, and potentially improve athletic performance. It’s been buzzing in the sports world for its supposed muscle-repairing, fatigue-fighting superpowers, but is it the next big performance enhancer or just a high-tech placebo?

A group of researchers set out to find the answer by testing 18 trained runners in a 5K time trial after receiving different doses of PBMT.


🧪 The Study Setup: Real Science, Real Runners

  • Participants: 18 recreational runners (average age: 28.7 years) 🏃‍♂️

  • Study Design: A randomized, double-blind, placebo-controlled, crossover trial (a.k.a. the gold standard of research) 🏆

  • PBMT Application: Before running, each athlete received one of four treatments:

  • 🔴 Placebo (no actual PBMT)

  • 🔴 Low dose (300 Joules)

  • 🔴 Medium dose (900 Joules)

  • 🔴 High dose (1260 Joules)

  • Where? Applied to quadriceps, hamstrings, and calf muscles

  • Timing? 60 minutes before a 5K time trial

  • Washout Period? 2 weeks between each trial to eliminate carry-over effects

Basically, these runners glowed red like the Red Hulk before testing if PBMT could help them crush their 5K times.


🏁 The Results: Did PBMT Work?

Drumroll, please... NO significant differences in performance or perceived exertion. 🚫😱

  • Running Time: PBMT didn’t make anyone faster.

  • Running Speed: No change in mean velocity across different PBMT doses.

  • Perceived Exertion (RPE): Everyone felt equally exhausted regardless of treatment (p = 0.95).

  • Split Times: No magic acceleration halfway through.

So, whether you got a high dose of PBMT or just the placebo, it didn’t make a difference in your speed, endurance, or how hard the run felt.


⚡ So, Should You Try PBMT Before a Race?

While PBMT has some solid recovery benefits, this study suggests it won’t give you a competitive edge before a run.

If you’re looking to shave minutes off your 5K, you’re better off focusing on: 

✔️ Speed workouts & interval training 

✔️ Optimizing nutrition & hydration 

✔️ Strength & mobility work 

✔️ Getting enough sleep (because science says that’s actually proven to help!)

PBMT might still be helpful for muscle recovery, but as far as performance-enhancing superpowers? Not quite.


🏃‍♂️ What This Means for You: 3 Key Takeaways

🏋️‍♂️ For Strength Coaches:

1️⃣ Prioritize Proven Training Methods – Since PBMT didn’t improve speed or endurance, focus on interval training, VO2 max improvement, and strength work to enhance an athlete's 5K performance.

2️⃣ Use PBMT for Recovery, Not Performance – While PBMT may not boost race-day performance, it still has potential recovery benefits post-workout. Consider incorporating it after intense sessions rather than before a race.

3️⃣ Educate Athletes on Evidence-Based Methods – Help runners avoid performance gimmicks and focus on scientifically-backed strategies like proper nutrition, hydration, and tapering before a race.


🩺 For Physical Therapists & Rehab Specialists:

1️⃣ Consider PBMT for Muscle Recovery – While it doesn’t improve endurance performance, PBMT may still be beneficial for reducing muscle fatigue and promoting recovery in runners post-training.

2️⃣ Guide Clients Toward Strength & Mobility Work – Instead of relying on PBMT for performance, focus on strength training, mobility drills, and neuromuscular activation to enhance running efficiency and reduce injury risk.

3️⃣ Emphasize Evidence-Based Recovery Strategies – Ice baths, active recovery, and proper periodization may play a bigger role in reducing muscle soreness and improving long-term performance than PBMT alone.


💪 For Everyday Fitness Enthusiasts:

1️⃣ Don’t Expect a Performance Boost from PBMT – If you’re considering red light therapy before a run or workout, know that it won’t make you faster or stronger instantly. Stick to consistent training!

2️⃣ Use Recovery Tools Wisely – PBMT may still help with post-exercise muscle soreness, but sleep, hydration, and proper nutrition are proven to be better recovery strategies.

3️⃣ Focus on the Basics First – The best way to improve your fitness is through structured workouts, progressive overload, and proper form—not just new technology!


🏆 Final Verdict: Red Light Won’t Make You Faster, But Training Will!

The science is clear: PBMT won’t turn you into the Flash before your next 5K. However, if you enjoy experimenting with sports tech, it’s always cool to test new recovery methods (as long as they don’t replace the fundamentals).

Would you try PBMT for training or recovery? Let’s chat in the comments! 👇

📢 Follow for more evidence-based sports performance insights! 🏃‍♀️💡



Athletic Performance Spotlight: Unlock Your Edge Tip of the Month



🏋️‍♂️ How Your Workouts Impact Bone Strength: The Science of Strain Energy in the Tibia! 🦴


Ever wonder what’s happening inside your bones when you squat, lunge, or strap on ankle weights? 🤔 Turns out, every move you make applies forces to your skeleton, influencing bone strength, adaptation, and even injury risk!

A new study has taken things to the next level by using a subject-specific computational model to analyze how different exercises and adjustable leg weights impact strain energy in the tibia (your shin bone).


So, what does this mean for your training? Let’s break it down! 🚀


🔬 The Science Behind Bone Strength & Strain Energy

Our bones aren’t just static—they respond to mechanical loads by adapting over time. When you run, squat, or add resistance, your bones experience strain energy, which plays a huge role in strengthening them.

💡 Key Concept: Strain Energy Strain energy is the amount of mechanical energy stored in a bone due to stress. Higher strain energy = greater stimulation for bone growth & adaptation!


💪 How Do We Measure This? Researchers used Finite Element Analysis (FEA) (a fancy way of simulating how forces affect materials) to track strain energy in the tibia under different exercise conditions.


🏋️‍♀️ The Experiment: Testing Different Exercises & Leg Weights

The study used a computational model based on real human anatomy to test:

✅ Various exercises (think squats, lunges, step-ups, etc.)

✅ Different levels of adjustable leg weights


The goal? To see which exercises & weight loads create the most beneficial strain on the tibia! 🦵


📊 The Results: What’s Best for Your Bones?

🔹 Exercise Type Matters – Some exercises generated more strain energy than others, meaning they’re better at stimulating bone growth & adaptation.

🔹 Adding Leg Weights Increases Bone Stimulation – More weight = higher strain energy, meaning resistance training can play a key role in bone health.

🔹 Personalization is Key – Because the study used a subject-specific model, it highlights the importance of customizing workouts based on individual bone mechanics.


⚡ What This Means for You: 3 Key Takeaways

🏋️‍♂️ For Strength Coaches:

1️⃣ Use Resistance to Build Stronger Bones – Strength training isn’t just for muscles—it directly strengthens bones too! Incorporate weighted exercises like squats, lunges, and step-ups.

2️⃣ Adjustable Leg Weights Can Be a Game-Changer – If you’re recovering from injury or working on lower-body endurance, adding gradual weight resistance may help build bone resilience over time.

3️⃣ Personalized Training = Better Results – Everyone’s bone structure reacts differently to stress. Consider individualized training plans to optimize bone health & injury prevention.


🩺 For Physical Therapists & Rehab Specialists:

1️⃣ Targeted Exercises Help Bone Recovery – Certain movements apply more beneficial stress to bones, making them ideal for rehabilitation & osteoporosis prevention.

2️⃣ Progressive Loading is Essential – Gradually increasing resistance & strain energy can safely rebuild bone strength in recovering athletes & older adults.

3️⃣ Biomechanical Analysis Can Optimize Rehab – This study proves not all exercises are equal! Choosing the right movements based on biomechanics can speed up recovery & prevent injuries.


💪 For Everyday Fitness Enthusiasts:

1️⃣ Weight Training is a MUST for Bone Health – If you’re only doing cardio, you’re missing out on the bone-strengthening benefits of resistance training.

2️⃣ Start Small, Increase Gradually – Using adjustable ankle weights (light at first, heavier over time) can safely build tibia strength and reduce injury risk.

3️⃣ Don’t Skip Leg Day! – Exercises like lunges, squats, & step-ups apply the best forces for bone growth—so keep them in your routine!


🏆 Final Thoughts: Strong Bones, Strong Body!

The take-home message? Exercise is one of the BEST ways to keep your bones strong, and choosing the right movements can maximize your bone health.

This study shows that personalized exercise programming—especially with progressive weight loading—can make a huge impact on your bone structure over time.


Would you try adding leg weights to your workouts? Let’s discuss below!👇

📢 Follow for more evidence-based fitness & performance insights! 🚀



Mental Performance Spotlight: Mind Over Matter Tip of the Month



🏀 How Basketball Rewires the Brain: The Science Behind Athletes’ Emotional Processing 🧠🔥


Ever wonder why elite basketball players stay cool under pressure while the rest of us crack under the heat? Is it just years of training and experience—or is their brain actually wired differently? 🤯

A groundbreaking study used fMRI (functional magnetic resonance imaging) to peek inside the minds of basketball players and found fascinating differences in neural activation during emotional processing compared to non-athletes.


So, does playing basketball actually change your brain? Let’s dive in! 🚀


🔬 The Science Behind Brain Adaptation in Athletes

When you watch an NBA player sink a game-winning shot, it’s not just skill and muscle memory at work—it’s neuroscience.

Athletes are constantly exposed to high-stakes, emotionally charged situations, requiring them to:

✅ Make split-second decisions ⏳

✅ Manage stress & pressure 🏀

✅ Control emotions while performing 🎯


Researchers wanted to know: Does this training actually change brain function?


🧪 The Study: How Scientists Analyzed Athletes’ Brains

To test this, researchers used fMRI scans to measure brain activity in basketball players vs. non-athletes while they performed emotionally stimulating tasks.

🏀 Who Was Studied?

  • Basketball Athletes – Players with years of high-level training

  • Non-Athletes – People with no formal sports experience

💡 What Did They Do?

Participants were shown emotionally charged images and scenarios while their brain activity was tracked in an fMRI scanner.


The goal? To see if basketball players’ brains process emotions differently from the average person.


📊 The Results: How Basketball Shapes the Brain

🚀 Basketball players had unique neural activation patterns compared to non-athletes:

🔹 Heightened Activation in Emotional Regulation Areas – Their brains showed more activity in regions linked to emotion control & decision-making (like the prefrontal cortex).

🔹 Faster Emotional Processing – Their neural responses were quicker & more efficient, suggesting they process emotions differently from non-athletes.

🔹 Better Stress & Pressure Handling – Key brain regions linked to fear & anxiety were less reactive, meaning they could keep their emotions in check under pressure.


💡 What does this mean? Basketball players’ brains may be better trained to handle high-pressure situations, regulate emotions, and make quick decisions.


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🏆 What This Means for You: 3 Key Takeaways

📢 For Basketball Coaches & Performance Trainers:

1️⃣ Train the Brain, Not Just the Body – Emotional regulation is just as important as physical training for peak performance. Add mindfulness, visualization, & pressure simulation to your drills.

2️⃣ Simulate High-Stress Situations in Practice – The more players experience controlled pressure, the better their brains adapt. Use clutch drills & pressure-based training to prepare athletes for real-game intensity.

3️⃣ Encourage Decision-Making Under Pressure – Create game-like scenarios where players have to process information & react quickly under stress.


🧠 For Sports Psychologists & Mental Performance Experts:

1️⃣ Cognitive Training Can Improve Performance – Mental exercises, reaction drills, and emotional regulation training can enhance brain function, just like physical training improves the body.

2️⃣ Athletes Have Trainable Mental Skills – If playing basketball changes brain function, that means we can train non-athletes to improve emotional processing too.

3️⃣ Mental Resilience is Built Over Time – These findings suggest that long-term sports participation helps develop emotional intelligence, stress tolerance, and mental resilience.


💪 For Everyday Athletes & Fitness Enthusiasts:

1️⃣ Exercise Can Boost Emotional Control – You don’t have to be an NBA player to benefit! Regular sports participation can help with stress, decision-making, and emotional regulation.

2️⃣ Game-Like Training Builds Mental Toughness – If you play recreational basketball, train as if you're in a real-game scenario—it may help your brain adapt faster.

3️⃣ Mental Training Matters – Mindfulness, meditation, and visualizing game-day pressure may help you develop the same neural adaptations as elite athletes.


⚡ Final Takeaway: The Mind of an Athlete is Built Over Time!

Basketball isn’t just about physical skills—it’s about how the brain adapts to pressure, stress, and decision-making.

This study proves that long-term sports training can rewire the brain to improve emotional control, stress management, and decision-making speed.


👉 Want to train your brain like an elite athlete? Start incorporating high-pressure drills, mindfulness, and emotional resilience training into your game!


What do you think? Can sports train the brain just as much as the body? Drop a comment below & let’s discuss! 👇


📢 Follow for more cutting-edge sports science insights! 🚀🏀



Ending Note

That’s a wrap on the 7th edition of Performance Unchained Insider! 🚀🔥


From photobiomodulation’s impact on endurance, to tibial strain analysis under variable loads, to how elite basketball players’ brains respond to emotional processing—this edition has been packed with cutting-edge insights designed to challenge, inspire, and elevate your approach to athletic performance and recovery.

Now, it’s your turn! What was your biggest takeaway from this edition? Drop a comment, react, or share this with a colleague or teammate who needs to see it. Your engagement fuels this community, and your insights help shape future editions.


💡 What do YOU want to see next? Whether it’s next-gen recovery methods, biomechanics breakthroughs, or performance psychology deep dives, I want to hear from you! Your suggestions will drive future topics, ensuring we continue delivering science-backed strategies you can implement NOW.


Thank you for being part of this journey—your passion for performance and innovation is what makes this community thrive! Until next time, keep pushing boundaries, keep questioning limits, and as always—stay strong, stay informed, and stay ahead! 💪🔥



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