istani.store

Ep.15 Exosomes Mitochondria and Training the Brain

Ep.14 Why BDNF Matters More Than You Think

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Ep.13 Lactate The Brain Fuel Changing Fitness

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Ep.12 Stop Chasing Soreness Start Training Smarter

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 we trust. 👇
https://www.tiktok.com/t/ZPHcqa1dy9coJ-xf0CI/
https://www.tiktok.com/t/ZPHcq5WDHXXGw-4BOYi/

Ep.11 Debunking Fitness Lies Why Your HIIT EPOC and Eccentric Training Stats Are Scientifically Wrong

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 we trust. 👇
https://www.tiktok.com/t/ZPHcqa1dy9coJ-xf0CI/
https://www.tiktok.com/t/ZPHcq5WDHXXGw-4BOYi/

EP.10 Science Over Hype: Five Fitness Myths That Kill Your Gains (and What To Do Instead)

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Source: https://pubmed.ncbi.nlm.nih.gov/29311053/ https://pubmed.ncbi.nlm.nih.gov/17101527/ https://pmc.ncbi.nlm.nih.gov/articles/PMC8884877/ https://pmc.ncbi.nlm.nih.gov/articles/PMC11996801/ https://onlinelibrary.wiley.com/doi/full/10.1002/ejsc.12074

Episode 9. STOP WASTING TIME: SCIENCE OF FITNESS

Support: 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 we trust. 👇
https://www.tiktok.com/t/ZPHcqa1dy9coJ-xf0CI/
https://www.tiktok.com/t/ZPHcq5WDHXXGw-4BOYi/

Hip Thrusts vs Squats for Glute Growth– What the Science Really Says

Confused about hip thrusts versus squats. In this solo episode, Istani reveals what EMG truly shows, what the 2023 MRI study proved, and how to use both lifts for optimal glute growth. Learn why activation does not always equal muscle gain and how to set weekly volume, frequency, and progression. Perfect for beginners and intermediates seeking real science, simple programming, and stronger glutes. Visit https://istani.store

The Core Conundrum: 64% Fewer Injuries Through Science

RESEARCH DISCUSSED:
• Rodríguez-Perea et al. (2023) - Core training meta-analysis
• Waldén et al. (2012) - ACL prevention trial, 4,564 athletes
• Tsartsapakis et al. (2024) - Hollowing vs bracing ultrasound study
• Plotkin et al. (2023) - Hip thrust vs squat MRI comparison
No bro-science. No guessing. Just peer-reviewed, MRI-verified training protocols.
Evidence-based programs: https://istani.store

Muscle Memory Explained: The Biology Behind Your Comeback

Welcome to the ISTIANI Evidence‑Based Fitness Podcast — the show that cuts through the noise and brings you science. I’m your host [Name], and today we’re exploring something many athletes experience but few understand: muscle memory.
When you’ve been out of the gym for weeks or months, you might expect to be starting from scratch. Yet your strength and size often rebound quickly. That’s because your muscles have literally remembered your training. Visit istani.store for elite workout programs.