Bacon Bibles Barbells Podcast

Coaches Justin, Amanda, and William offer programming, form coaching, diet coaching and more, here! In this episode of the Bacon Bibles Barbells podcast, coaches Justin, Amanda, and Emily discuss the intricacies of dieting, calorie counting, and the importance of mindfulness in nutrition. They emphasize the significance of understanding caloric intake, the psychological aspects of dieting, and the role of macronutrients in achieving long-term health and fitness goals. The conversation also touches on the common misconceptions surrounding calorie expenditure and the impact of high-fat diets on overall health.   Takeaways Caloric deficit is essential for weight loss. Tracking calories helps in understanding eating habits. Mindfulness in eating can lead to better choices. The human body operates on energy balance principles. Diet fatigue is often psychological rather than physiological. High-fat diets may lead to health issues over time. Protein is crucial for satiety and muscle maintenance. Long-term health should be prioritized over short-term weight loss. Understanding macronutrients is key to body composition. Sustainable eating habits are more important than strict dieting.

Coaches Justin, Amanda, and William offer programming, form coaching, diet coaching and more, here!   In this episode of the Bacon Bibles and Barbells podcast, Coaches Justin, Bill, and Amanda discuss the roles of chiropractors and physical therapists in health and rehabilitation. They share personal experiences and insights on the effectiveness of these professionals, emphasizing the importance of individualized care, progressive overload in therapy, and the limitations of chiropractic adjustments. The conversation highlights the need for strength training in recovery and the potential impact of the placebo effect in treatment outcomes. In this conversation, the coaches delve into the complexities of back pain, chiropractic care, and the importance of movement and strength training. They discuss the physiological aspects of back pain, the risks associated with neck manipulation, and the origins of chiropractic practice, highlighting its controversial history. The coaches emphasize the need to identify quackery in chiropractic practices, the significance of movement and strength training in pain management, and the role of massage and physical therapy. They advocate for a holistic approach to health that prioritizes movement and strength over reliance on supplements and chiropractic adjustments.   Takeaways Physical therapists are often utilized for rehab post-injury or surgery. The effectiveness of physical therapy can vary based on the therapist's knowledge and approach. Progressive overload is crucial in physical therapy for effective recovery. Chiropractic adjustments may provide temporary pain relief but do not create lasting changes in spinal alignment. Individual attention from a physical therapist can lead to better outcomes than cookie-cutter approaches. Pain management in physical therapy should not lead to prolonged discomfort post-session. Strength training is essential for long-term injury prevention and recovery. The placebo effect can play a significant role in perceived benefits from chiropractic care. Finding a chiropractor with a sports rehab background may yield better results. Elderly patients often require strength training rather than just range of motion exercises. Chiropractic manipulation can provide neuromuscular facilitation. Most back pain stems from muscle atrophy, particularly in the erectors. Neck manipulation is never appropriate due to associated risks. Chiropractic practice has a controversial history and origins. Identifying quackery in chiropractic practices is crucial for patient safety. Movement and strength training are essential for pain management. Massage therapy can be more beneficial than chiropractic adjustments. Percussion massage can help relax tight muscles effectively. Holistic approaches to health prioritize movement and strength. Lifestyle changes are key to reducing pain and improving overall health.  

Summary In this episode, Coach Justin, Coach Amanda, and guests Asher and Zach discuss the unique challenges faced by first responders, including the impact of shift work on sleep, diet, and mental health. They share personal journeys of overcoming obstacles through fitness, the importance of meal prepping, and coping strategies for managing stress. The conversation emphasizes the significance of physical fitness in enhancing job performance and overall well-being, as well as the need for community support and mental health resources for first responders. Takeaways First responders face unique challenges due to shift work. Fitness plays a crucial role in job performance and mental health. Sleep deprivation significantly affects first responders' performance. Meal prepping is essential for maintaining a healthy diet on the job. Mental health support is vital for first responders. Regular exercise can improve overall well-being and longevity. Coping mechanisms like breathwork can help manage stress. Building strength can enhance physical capabilities in emergencies. Community support is important for first responders' mental health. Investing in fitness can lead to better family relationships.  

Coaches Justin, William, and Amanda do coaching! Check them out here!   In this episode of the Bacon Bibles and Barbells podcast, Coaches Justin, Bill, and Amanda delve into the topic of beta blockers, discussing their mechanisms, uses, and implications for both health and athletic performance. They explore the pros and cons of beta blockers, particularly in relation to anxiety management and blood pressure control, while also considering the safety risks for athletes. The conversation highlights the importance of lifestyle interventions and compares beta blockers with SSRIs, emphasizing the need for careful consideration before using any medication. The episode concludes with recommendations for managing anxiety and improving overall health through lifestyle changes.   Some key takeaways Beta blockers are one of the oldest blood pressure medications. They work by blocking beta receptors that respond to adrenaline. Beta blockers can reduce heart rate and blood pressure. They are commonly used for anxiety management in certain situations. Athletes may experience decreased performance on beta blockers. Safety risks include potential fainting and reduced circulation. Lifestyle interventions are often more effective than medication. SSRIs can have significant side effects compared to beta blockers. Breath work and other techniques can help manage anxiety. Consulting a doctor about medication options is crucial for athletes.

Coaches Justin and Amanda offer coaching and programming at this link.   In this episode, Ashley shares her transformative journey of overcoming obesity, mental health challenges, and the importance of mindset shifts in achieving a healthier lifestyle. She discusses her experiences with bariatric surgery, dietary changes, and the role of family support in her journey. The conversation emphasizes the significance of exercise, nutrition, and the psychological aspects of weight loss, while also addressing the pitfalls of relying solely on medical interventions. Ashley's story serves as an inspiration for those looking to make lasting changes in their lives.   Takeaways Ashley lost almost 200 pounds in three years through a combination of diet and exercise. Mental health plays a significant role in Ashley's relationship with food and her weight loss journey. Bariatric surgery was a turning point for Ashley, but it required a mindset shift for long-term success. Finding the right balance in nutrition is an ongoing process for Ashley, involving experimentation with different diets. Support from family is crucial in maintaining motivation and accountability during the weight loss journey. Coping with stress and impulsive eating remains a challenge for Ashley, requiring constant self-awareness. Exercise, particularly weightlifting, has helped Ashley regain control and build strength. Long-term health is about more than just weight loss; it's about sustainable lifestyle changes. Ashley aims to be a fun and active grandmother, motivating her to stay healthy for her future family. Navigating the medical system can be frustrating, and Ashley emphasizes the importance of self-advocacy in health.

Coaches Justin, Bill, and Amanda offer coaching services for fitness, diet, programming, and more. They can be found here.   In this episode of the Bacon Bibles and Barbells podcast, Coaches Justin, Bill, and Amanda delve into the concept of periodization in training. They explore its application across various fitness domains, including bodybuilding, powerlifting, and lifestyle training. The discussion emphasizes the importance of setting specific goals, adapting training cycles, and the role of nutrition and recovery in achieving optimal results. The coaches share insights on how periodization can prevent injuries and enhance performance, making it a vital component of any training regimen. This conversation delves into the intricacies of training for powerlifting and strongman competitions, focusing on the importance of specialization, tapering, recovery strategies, and mental health post-competition. The speakers discuss how to effectively prepare for competitions, the significance of maintaining movement after intense training, and the psychological challenges athletes face after competition. They also touch on advanced periodization techniques for experienced athletes, emphasizing the need for tailored training approaches as one progresses in their fitness journey.   Takeaways Periodization is essential for setting long-term fitness goals. Different training cycles (macro, meso, micro) help structure workouts effectively. Lifestyle clients often experience natural periodization due to life events. Bodybuilders need to focus on health while pursuing aesthetic goals. Powerlifting requires a focus on hypertrophy and strength maintenance during the off-season. Recovery and nutrition play critical roles in effective periodization. Injuries can arise from repetitive training without variation. Specificity of goals is crucial for effective training outcomes. Periodization can help manage weight fluctuations throughout the year. Understanding individual needs is key to successful training programs. Specialization lifts are crucial for competition preparation. Tapering involves reducing volume while maintaining high loads. Post-competition recovery should include light movement to avoid stiffness. Unilateral training is essential for strongman athletes. Mental health is a significant concern post-competition. Establishing new goals is vital after a competition. Avoid long breaks after competitions to maintain fitness. Hormonal changes can lead to emotional challenges post-competition. Training strategies should evolve after five years of consistent training. Communication with coaches is key for mental and physical recovery.

Both coach Justin and Amanda provide coaching services and can be found at this link.    In this episode of the Bacon Bibles and Barbells podcast, Coach Justin and Coach Amanda discuss the often misunderstood role of cardio in strength sports, particularly for powerlifters and strongman athletes. They debunk the myth that cardio kills gains, emphasizing its importance for recovery, conditioning, and overall health. The conversation covers various strategies for incorporating cardio into training regimens, the benefits for longevity in strength sports, and specific considerations for bodybuilders. The hosts also highlight the physiological effects of cardio on muscle recovery and performance, advocating for a balanced approach to training that includes cardiovascular fitness. takeaways Cardio is often misunderstood in strength sports. Strongman athletes can greatly benefit from cardio for conditioning. Powerlifters should not neglect cardio for health and recovery. Conditioning improves volume tolerance and overall performance. Bodybuilders use cardio to maintain conditioning and improve stage presence. Cardio helps remove metabolic waste from the body. Walking and light cardio can enhance quality of life for strength athletes. Incorporating cardio can lead to better recovery between sets. Cardio should be tailored to the specific needs of each strength sport. A balanced approach to training includes both strength and cardiovascular fitness  

Coaches Justin, and William chat all about nicotine, caffeine and what to expect. Check out their coaching and programming services at highcallingfitness.com.

Coaches Justin, Emily, and Amanda chat all about postpartum recovery and what to expect. Check out their coaching and programming services at highcallingfitness.com.

This discussion regarding A1C levels and Blood Sugar is between coaches Justin and Will at highcallingfitness.com. They along with coach Amanda offer various programming, dietary form, and other services. Check them out at highcallingfitenss.com.

We discuss how to survive the holidays if you're trying to maintain or lose weight. Also discussed is Justin and Emily's new cookbook which will be announced next year. Will Eggnog fit your macros? Dave chats about attempting to create and host a strongman competition and Justin and Dave both look back at how 2024 went and what they expect out of 2025.

In this episode Amanda talks about her experience with PCOS diagnosis and gives advice on how other women can navigate the topic.   You can hire Amanda as a coach at https://bio.site/sidekicknutritionfitness?fbclid=IwY2xjawFAgSVleHRuA2FlbQIxMAABHVpXE2xO-cy6uXskB-xRAkSGV9AleNNwWgdM_Wy3osGiwCWGKBE0HIDydQ_aem_0dHeYlBRKucVGd84I7UdOQ   Justin Johnson's coach link is available here - https://calendly.com/brovidencecoaching?fbclid=IwY2xjawFAgVFleHRuA2FlbQIxMAABHZy30d28eaWq9L-hWo_J2EtfyfU56ik_NFz9dV7vv4EjLKcZVcW6HrxLLA_aem_eRc6e66tCRVMEhvVdnKfLw  

Dawain Atkinson is back after his first bodybuilding show. Dawain is E2M's (https://e2mfitness.com/) Director of Communications. Dawain has created a number of things including the Biblical and Reformed podcast network (https://www.facebook.com/thebarpodcastnet) among many other things. We are excited to get the details of all that went into getting into stage shape for his first comp.

Ken McClelland and Mike Lohman just wrote a book entitled Mastering Strongman which you can buy here. Ken McClelland is a pro strongman, coach, 2x masters world champ, and more (I know his bio goes on, he's been in MMA and other sports as well). If you have any questions about what's in the book, or if you're interested in coaching, please feel free to contact Ken at: Kenmcclelland77@gmail.com find him on Instagram: @ken_e_mcclelland.    Mike Lohman is a certified personal trainer and strength coach, the founder of Warpath Strength, co-host of “The Average Joe Strongman Show” podcast, and a State Representative for United States Strongman in Illinois. You can find Mike on Instagram at: @big_mike_strength_coach and you can watch “The Average Joe Strongman Show” on the Warpath Strength channel on YouTube.

HAES Principles - https://asdah.org/health-at-every-size-haes-approach/   We are joined with Jeff Ash to discuss this movement/group. We aren't saying that Jeff Ash is a part of or actively participates in this movement as you'll hear in the podcast as he spends most of his time in the Intuitive Eating world which is different from HAES but Jeff was more than willing to discuss this movement and give us insight into who they are and what they hold to. Connect with Jeff below: Website: https://hopedrivesme.com Equipped to Thrive course and men's community: https://hopedrivesme.com/equipped-to-thrive Quick overview of the 10 principles for guys: https://hopedrivesme.com/overview-of-intuitive-eating/ How to Talk to Your Spouse About Your IE Journey: https://spotifyanchor-web.app.link/e/rBaU7B4Yhxb

We are joined with retired Marine, coach, and athlete in both powerlifting and strongman Greg Popejoy as he talks about his journey from the Marines to competing and eventually coaching in strength sports. 

We are joined with E2M's (https://e2mfitness.com/) Director of Communications and training for his first natural bodybuilding show, Dawain Atkinson. Dawain has created a number of things including the Biblical and Reformed podcast network (https://www.facebook.com/thebarpodcastnet) among many other things. 

We are interviewing Jeff Ash again, director of Hope Drives Me, a software developer, coach, nutritionist, and host of the podcast Men's Intuition to discuss the topic Intuitive Eating. 

What does maturing in the gym mean to you? How have you changed as you've gone from noob to advanced?    That the biggest dudes typically aren't the scariest or most intimidating. For the most part they're the biggest of homies No pain no gain is only good to an extent...knowing your body and how far to push is more important than keeping up with someone else.In my youth I pushed too hard, injured myself, lost most gains, went back and said "congrats, you're stronger" Keeping it at 90% consistently is way better than 110% and needing a break or dealing with pain. Been there done that. Spend good amount of time on flexibility, mobility and warming up now. That you don't need to go all the way to muscular failure on every set to get great results. What I mean is that you stop 1-2 RIR instead of going all the way to the max on every set. I think you should go all the way to failure on the last set of whatever exercise you're doing Do you prefer training in a group or alone? Do you feel like you get the same workout when you are chatting it up between sets? Have you ever trained with a partner who kept you on track during the workout where you weren't resting too much between sets? Do you prefer training alone in a gym setting vs alone in a garage gym setting (Big Z, “I train alone because it is harder”)   Recovery - let's rank each modality Get A Massage. Eat Dark-Colored Fruits. Eat Leafy Greens & Cruciferous Veggies Foam Rolling Do Hot/Cold Therapy Get Extra Zinc Take Post-Workout Protein Eat High-Quality Protein At Every Meal. Active recovery - Non-strenuous aerobic or physical activity, such as walking, swimming, or yoga Hyperbaric oxygen therapy Nonsteroidal anti-inflammatory drugs Compression garments Electromyostimulation Red-light therapy Sleep Eating enough Hydration BCAAs or Electrolytes Mobility/stretching  

Amanda joins Justin Johnson to discuss her last big competition. Amanda is a natural bodybuillder and has now competed twice. We get to hear about all that has transpired in the last year of training and prep for her second show. Can a master's level bodybuilder make significant gains and stay natural? Check it out!

Notes about this episode from Dave:  My background in IBLP ATI - attended a SBC church in Texas that was jokingly referred to as a Gothard church by the members and those who knew it. Did Alert Cadets (similar to Trail Life/Boy Scouts) which was a bunch of dads and sons doing Boy Scouts stuff but more Christian than BS. After hearing about Life Focus I applied and was a part of that program when I was 14 and again with Life Focus Advanced when I was 15. Those programs was a sort of juvenile delinquent reform program which included being on work details and working the entire 9 weeks while memorizing the book of James. I was the worst kid of the 20 or so that were there, graduating after my Dad flew in to pick me up (they issued you a LF shirt once you proved yourself). Got thrown into solitary confinement and they did a thing called voice-lockdown, applying the whole “Be still and know that I am God” verse literally for 2 weeks).   After that experience I was invited to Life Focus Advanced. Even though I had nothing great to say about my time at Life Focus I begged my parents to let me go to LF Advanced. Attended that and it was a whole different level of psychological and spiritual twisting and trauma.  Got locked in solitary confinement again for reacting in anger to my LIT.   Attended ALERT when I turned 18 - it was physically the most brutal thing I had ever done. I dropped out of basic training during the 24 hour hike (yeah they hike with full packs on for 24 hours straight with breaks for meals). I went through a remediation program and requested to do the next basic training due to my Dad's encouragement to not let this beat me. I made it through that basic training and took the EMT/Firefighting track and graduated in 2004.   Finally attended Verity Institute and met my wife there. Got my bachelor degree and made some good friends I'm still in contact today.   So to wrap up - did Alert Cadets from my 11th birthday 1997ish (didn't mention we attended the national conference in Knoxville in 2000) and ended my time with IBLP/ATI in 2011. Issues with the organization and it's objectives: Basic Seminar (their entrance seminar) systematizes everything into prooftexts for how and why you should live and the goal = success (a different type of prosperity gospel) A very literal reading of prooftexts that can go any which way the leader wants it to go All law, no gospel Christianity is behavior modification, period (not being hyperbolic) Confusing sanctification and justification Predatory nature of the authority - Bill Gothard surrounded himself with young very pretty girls at HQ and seeing he was “God's Anointed One” few spoke against it and if they did, they were gone The umbrella of protection - if we live or act a certain way the devil can gain access…also the dad is the mediator between Christ and the mom/kids The group-mentality - once people get into a herd, whatever that herd values, the members will tend to one up themselves to be the most excellent/extreme - which lead to some very messed up programs and teachings with zero oversight No hermeneutic in sight - if I think the verse means X…well it does, because I'm the one running the program (doesn't only apply to Bill Gothard, but to those running other programs as well) Grace/Gospel tended to sound/smell like antinomianism. Unsure how to handle the concept of Christian liberty and grace.   Issues I'm still dealing with: I understand where my Dad was coming from. He saw a bunch of dads and sons camping and doing daily devotions around a campfire and was like, “This is what I'm not seeing at my local church with the youth group leader eating goldfish…I want more of this.” Upon jumping in and seeing the basic seminar, without a strong theological background, it kinda made sense on it's face. Fundamentalist churches were tackling more issues than the basic John 3:16 one. Issues like modesty, male and female relationships, music, daily devotions, how much TV is the right amount, drinking, etc. These check boxes appealed to those who were very analytical/engineering types like my dad. And why not jump in deeper, you're going from milk to meat right? I understand the community that he was looking for. IBLP/ATI offered that along with a bunch of shiny happy people who were very respectful, dressed well, and worked very hard. These things were all very attractive - so how do we “then” live that separates the piles of “filthy rags” that is our personal righteousness but at the same time speaks to many verses in the Bible that seems to indicate that sanctification takes work (John 14:15, “If you love me, you will keep my commandments.”) Is fruit inspection biblical or is it just measuring one's sanctification against another? I tend to find myself spiraling into an obnoxious Reformed Pub person - is it a sin to do BLANK? But let's dig in a bit Is it a sin to have standards for your family and how they live and have expectations for them to make certain choices and if they don't, to be disappointed in them, seeking to restore them Is it a sin to read the Bible daily? Is it a sin to read it once a week? Is it a sin to get so habitual with Bible reading that you start to worry if you miss a day here or there? Music - can listening to certain music be sinful Language - are naughty words sinful What does it mean to keep the Sabbath holy? Can you sin doing that? Where's the line What keeps us from turning into easy believe-ism nominal Christians? Shouldn't we have some sort of safeguards to keep us a peculiar people? Shouldn't we work to not be like the culture? How do reformed people deal with legalism? Are there legalistic reformed peeps or is this more a fundy thing within IFB/SBC circles? Why is Michael Horton so dang sexy?   A big error in the IBLP/ATI environment was the basic seminar was ALL about me being successful and what I needed to do to attain that. It's me centered, and I probably could not do enough. My righteousness had to exceed Bill Gothard's who fasted 40 days at a time and was single to serve God.  

This is a different kind of episode. This is an intimate look two adults who grew up in the IBLP/ATI culture and served in various capacities within the organization from 1999-2011, eventually meeting in 2011 at Verity Institute (the college ministry within IBLP) and getting married in 2013. This is not an endorsement of Shiny Happy People (the documentary on Amazon Prime) or an endorsement of IBLP/ATI. 

We are interviewing Brandon Craig. Brandon got into powerlifting and joined the BBB group a few years back. Now he has competed at USS Nationals and we get to discuss his experience training for and competing at one of the largest strongman competitions in the US. Brandon is a homeschool dad who works as a car salesman and fits his training in during his lunch break.

We had the pleasure of talking with Troy Bennett and learning about his life pre-strongman, his football career, working in resturaunt management, working in security...yes the list goes on! He survived a severe heart-attack and goes into detail what all that was like.   Apologies to our listeners, the webcam mic took over and, it didn't do the episode any favors. Steps have been made to ensure this doesn't occur again.

Finishing up the 2 part series on TRT supplemenation with discussion regarding these supplements:    Over the counter: L-carnitine Choline / alphaGPC inject vs oral Noopept Lion's Mane B-complex inject vs oral - https://www.amazon.com/Durvet-Maxi-B-1000-100mL/dp/B003C9LKA0 Icariin Turmeric  Tudca    By perscription: Metformin  Cialis    Honorable mentions: Cold plunge - we mentioned Nurecover but Tractor Supply sells a 100 gallon rubber stock tank which works better for bigger individuals like Dave - https://www.tractorsupply.com/tsc/product/rubbermaid-structural-foam-stock-tanks-100-gal-capacity-2229901?store=377&cid=Shopping-Google-Local_Feed&utm_medium=Google&utm_source=Shopping&utm_campaign=&utm_content=Local_Feed&gclid=Cj0KCQjwmZejBhC_ARIsAGhCqnfam4vbZH3lOm8SKxWYFum4HoDsNf0RagNUKKEr73mzpmSZ0oywK8YaAt3IEALw_wcB Sauna Sauna, carbs, and sleep 

This episode we talk about Testosterone Replacement Therapy supplementation. What supplements can you take (legal obv) that will improve training, recovery, conditioning, memory, that will make you better at your sport. This is NOT a sponsored episode, just our recommendations on some that we use. In part 1 we discuss the following: Magnesium Fish Oil Iodine Zinc C D3 K2 mk-7 Milk thistle extract  Slo-niacin  Meldonium  Creatine

This week coach Justin talks about the role of testosterone in both males and females. The effects of low testosterone are explained and the cognitive, sexual, and physical effects of testosterone are discussed along with the implications of testosterone replacement therapy (TRT).

This episode we are joined with Tricia Emrich to discuss her history working in powerlifting in multiple federations as well as what she's a part of with helping to reform the USPA. We discuss more about what the findings and issues were with the federation, some reasons why they may have occured, what is being done to fix or mitigate those issues in the future, and the future of the USPA. Tricia has worked in the USAPL for eight years as a meet director and the USPA as a meet director for 9 years and is the SC state chair. She and her husband work dozens of meets each year where they are the two loading and unloading all the equipment and working to ensure lifters have a great lifting experience. You can find her at #USPAsouthcarolina on Instagram.

We dragged Everett in to chat about the USPA social media shakedown that is going on in social media land. We discuss how should a Christian handle such situations and if they could compete in good consicence in such a setting. We go over the changes coming up with the new board in the USPA and hopefully some good changes as they proceed with closer scrutiny from the social media world.

Justin is joined by Matt Turner who is currently ranked 42 in the nation in his weight class with a 1774.7 lb total in the 242 lb weight class (487.57 dots). We talk about his prep, his coaching, and how the meet went. Check it out!

We had to use Google Meet to record this as we had some hardware issues. Justin Johnson interviews David and Christa Auge and talks all about their first strongman comp as a couple. Dave and Christa competed together once before and this is the second competition they've done together. Check it out!

This is a discussion between Justin Johnson and a retired pastor talking about his life and ministry.  Pastor Vern recently retired due to health issues after his cancer went into remission. He spent nearly his entire career as a pastor starting in the pentecostal world and ending up embracing Calvinism. We talk about his life, family, pastoral ministry, and his thoughts as he lives out his final chapters on earth.

Insulin Intro Hormone that signals cells throughout the human body to intake energy, and promote various performance and recovery based outcomes.  Body Modifying the activity of enzymes and the resulting reactions in the body. glycogen and fat synthesis from glucose are stimulated, and glucose production by the liver through glycogenolysis and gluconeogenesis are inhibited.[68] The breakdown of triglycerides by adipose tissue into free fatty acids and glycerol is also inhibited.[68] Building muscle following sickness or injury via the transportation of amino acids to the muscle tissue, which is required to repair muscular damage and increase size and strength. It helps to regulate the uptake of amino acids, DNA replication, and the synthesis of proteins. Managing the synthesis of lipids by uptake into fat cells, which are converted to triglycerides. Uptake of amino acids and potassium into the cells that cannot take place in the absence of insulin. Managing the excretion of sodium and fluid volume in the urine. Enhancing the memory and learning capabilities of the brain. Alzeimers patients had increased memory recall with hyperinsulemia and with hyperglycemia (due to consumption of sugars). Hyperglycemia with insulin suppression via Somatostatin had no positive effect on memory recall. Dave questions Glycemic index carbs - should the score on these matter and should you take low vs high index food pre vs post workout Carb timing - is it really important to time carbs (perhaps pre, intra, and post workout) before you sleep to avoid increasing fat synthesis? Why is it that some people can do a low or no carb diet and make gains while others need a moderate level of carbs fats and proteins? Controlling overall caloric intake, does the complexity of the carb matter? Why is the a war on carbs? Is it a good marketing ploy or something more legit? Fasted training - have you seen there to be any merit to it in regards to increased fat loss? How much does controlling sugar intake assist with body recomposition compared to carb intake? What about those that are pre-diabetic or morbidly obese? Does that mean a person isn't as insulin sensitive?  Conclusions Insulin is highly anabolic and starts a cascade of events that result in more energy storage in muscle cells, recovery, hypertrophy, and hyperplasia. Insulin is also converted by the liver to IGF-1 and higher levels of insulin result in more IGF-1. Carbs are just as key to performance and recovery as proteins.     

Intro Hyperplasia is different from hypertrophy in that the adaptive cell change in hypertrophy is an increase in the size of cells, whereas hyperplasia involves an increase in the number of cells. Body Hypertrophy seems to generally lead to hyperplasia Swimming pool analogy Hypertrophy for beginners, intermediate, advanced Common hypertrophy rep ranges Mechanical tension model Pure volume model Periodization changes what works best Sensitization to intensity, volume, etc Not just for bodybuilders Dietary considerations Lean gains vs “bulking” Blood flow restriction training - should we mention Conclusions Periodization!

We catch up with Everett and Toney after 3 years since the podcast ended. We chat about what we've been up to since then and talk about future strength/training goals. Mentioned in the show is Toney's new company, Those Florida Guys. We chat about WSM, lockdowns and much more!

What is peaking for athletic performance? Temporarily adapting to a competition or event at the expense of general or other adaptations. Why peak? To maximize performance potential while letting general adaptations to diminish What happens if you don't peak? Lesser performance but maintains general adaptations How to peak? Powerlifting vs strongman vs other sports such as cycling Risk management while peaking Risks inherently are higher when peaking Do not cut during a peak generally Tapering while peaking For the purpose of stress reduction at the very end Men need more, women need less The magic of peak week Supercompensation What to do after a peak Worst peak vs best peak stories

This episode we had a fun conversation with Amanda Kroeker and Levi January regarding all things bodybuilding. Levi January is a bodybuilding coach and can be found on Facebook.  Amanda Kroeker is a bodybuilding competitior as well as a mom/gymnast/entrepreneur/etc and can be followed on Instagram. We discuss dietary periodization, training, competition prep, the day of the competion, work life balance, etc.

We are back with our new monthly format, going through our top downloaded content with Matt Wenning.  Matt Wenning is one of only a handful of people to total over 2600 lbs in a professional competition, hold an all-time world record of 2665 lbs in the 308-lb class, and bench press over 800 lbs in a full powerlifting meet. He currently the owner and a private strength coach at Ludus Magnus gym in Columbus, Ohio, a personal trainer to many executives and professionals at Capital Club Athletics, and contracted by the US Army. He also works with firefighters, physicians, children with disabilities, and all forms of athletes in the Columbus, Ohio, area. His raw total is 2205 and equipped is 2665 lbs. Some of the topics we covered included: What differentiates your form of conjugate to Westside? Raw PL vs Equipped – is there animosity between the two or is just on the equipped old school lifters? Do you think equipped PL will get popular again? What do you like about owning/operating a gym? Are you in Columbus, OH for any particular reason? Because Rogue or Westside? What is MAW (Mountain Athlete Warrior? Strength Accomplishments 2011 World Record Holder at 308lbs Former all time World Record Holder with 2665 lb total World record Raw Squat (no wraps) – 832 lbs World record Equipped Squat – 1197 lbs 2010 APF National Champion 2009 IPA National Champion UPA National Record Holder – Open Division

Hey all, we are re-posting the top downloaded episodes from the past 4 years as we look forward to the future. We are currently re-vamping up the podcast, taking a few weeks off from posting new content to re-create the show, fix a few things, and make it better than it was before. Hope you enjoy this interview we recorded back in December 2017 with Matt Reynolds. Gainz and Grace!

We will be talking steroids and powerlifting so buckle up!   We are joined with Pete Rubish who is talking all about how 2018-2019 is going for him. We are also going to be talking about the effects of social media on the sport of powerlifting as well as the continuing evolving of the sport and how drugs are effecting the sport. Basically what the combination of drugs plus social media is doing to powerlifting. The video we discuss can be found here. We also talk about a video he posted nearly a year ago that went viral that can be found here. Pete can be reached at prstrength1@gmail.com.

This year the podcast team got media passes to attend the Arnold Classic 2019. We are extremely grateful for the opportunity and took many photos and was hoping to do some onsite interviews but that didn't pan out. Instead we go over everything Arnold Classic 2019 here and we say goodbye to our longest running co-host, Everett. If you want to follow Everett on social media you can follow him on IG and Facebook.   The podcast is planning on taking a few months off as we re-calibrate our show and make some major changes. During that time we will post the most listened to episodes of the past few years and ask that you remain patient with us as we rebuild the podcast. Gainz and Grace!

We are joined with Dave Crosland who talks all about SARMS - selective androgen receptor modulators. They are in your local stores being pushed at your local gyms. What are they? Are they legal and safe to use? 

We are joined by Jeff Ash who talks all about nutrition myths among a variety of topics. We talk about how to build a diet program for the average joe as well as how to do nutrition when you are trying to be obese in powerlifting. Check it out!

According to Openpowerlifting.com, Jaisyn MIke started competing in 2014 and has 21 meets under his belt in 5 years.  In the 264+ lb weight class in the USAPL, his best raw squat is 749.5, bench was 619.5, and deadlift was 771.6 lbs for a 2061.3 total and a wilks of 523.45, which he got Jan 14, 2018 in the Winter Games of Texas. Raw Nationals in October he came in 2nd in the Open and 1st in the Masters 1 division. Jaisyn Mike is a sponsored athlete and he has a youtube channel under jmikefitness.     We talked about Jaisyn competing at Jezza Uepa's PL competition and how that all went. Check it out!

Dave Ricks, has been competing for over 30-years!  He won is first Open IPF Championship in 1991, winning a total of 5 Open World Championships in his career (1991, 1992, 1993, 1994, 1999) and placed Silver in 7 other Open World Championships.  In addition, he has taken Best Lifter at the Arnold Sports Festival in 2009, 2010 and 2011, 2012. He has also been a competitor at the 2009 World Games (placing 5th at the age of 50!) and now into his Master’s years of competing, Dave is setting new Master World Records almost every time he hits that platform.  He won the 2013 Master World Championships as well as the 2011 World Master’s Championships. At age 53, Dave placed sixth in the Open World Championships.  He continues to set Master World Records, most recently the deadlift at the 2013 World Master Championships with a lift of 328 kg. World Record: Master Squat: 90/93 – Broke the record 6x Master Deadlift: 90/93 Broke the record 4x Master Total – 90/93 – Broke the record 6x Set 16 Master World Records Dave also holds the Open American Raw record, set in 2013. He continues to compete at the Elite, Open level at 54 years of age.   He has been selected for the USA Team to compete at the Classic World Championships as an open lifter, where he will be 55 years old. Dave is an ambassador for powerlifting.  He coaches young lifters, hosts local and high school level competitions, and referees from the local to the national level in the USA   Rogue Grand Prix Basic questions - Why did you get into powerlifting? What are your strength numbers -best & current What are the most common injuries you see from powerlifters and what is the usual reason for this? What do you take on a regular basis to supplement your training? What is your worst injury and what did you do to fix it? What accessories do you use for lifting? What supplements do you take? What pet peeves do you have when it comes to training in a gym? What is one thing you have heard many lifters say that is WRONG/MYTH? Favorite powerlifter to watch progress/compete? How hard was it to train while in the Navy? Did you train while deployed on ships? What keeps you into powerlifting? What have you seen change in powerlifting since you started competing? Good/bad/ugly

We are joined this week with Micah Marino. According to Openpowerlifting.com, Micah Marino started competing in 2012 at the age of 21 weighing in at 184 lbs. His bodyweight as fluctuated from 165-184 lbs. He is the former world record holder at 165 lbs. And has two all time world records, the 795 lb deadlift single ply and the 165 lb total. His best raw squat is 534.6, bench is 429.9, and deadlift is 728.6 (4.4 times his bodyweight) lbs at a bodyweight of 165.3 lbs. Biggest total was 1665.5 at American Cup Los Angeles Fit Expo in 2016 with a wilks of 538.34. He also has a 614 wilks in Single Ply with a 2007 lb total and a multi ply wilks of 667 with a 2190 lb total. He’s also the owner of the apparel company Fight or Quit which can be found at fightorquit.com.

We talk about two big subjects, Bible Reading Plans and Dave's recent competition, video of that can be found here. Everett has some choice thoughts about Bible reading plans and some insights that we should consider as the we end January and start heading into February. 

This episode we discuss our strength/health/life goals for 2019. We got all the hosts in on this one and it was a fun episode, check it out!

This episode was our most highly downloaded episode of 2018 and we are glad to re-share it as we start 2019.   Greg Nuckols has over a decade of experience under the bar, and a BS in Exercise and Sports Science. He’s held 3 all-time world records in powerlifting in the 220 and 242 classes. He’s trained hundreds of athletes and regular folks, both online and in-person. He’s written for many of the major magazines and websites in the fitness industry, including Men’s Health, Men’s Fitness, Muscle & Fitness, Bodybuilding.com, T-Nation, and Schwarzenegger.com. Furthermore, he’s had the opportunity to work with and learn from numerous record holders, champion athletes, and collegiate and professional strength and conditioning coaches through his previous job as Chief Content Director for Juggernaut Training Systems and current full-time work here on Stronger By Science. His passions are making complex information easily understandable for athletes, coaches, and fitness enthusiasts, helping people reach their strength and fitness goals, and drinking great beer.   Some of the questions we got to ask him included: Mobility, foam rolling, and stretching (static or dynamic) – what is good for powerlifters vs bad or waste of time? How would you recommend a powerlifter do an off season on season when they are scheduling meets in a year? Is it true that you should only work on weaknesses on off season times? Lets assume you have 16 weeks before the next meet, how much weakness work can you do before you should start focusing on being more specific on the comp movements? Should there be a body fat percentage that is optimal for bigger powerlifters to try to stay around? Is there a good rule of thumb on weight gain when trying to go up a weight class? BB medicine has the limit to 40″ on the waist and PLto win says to maintain no greater than 15% bf Cardio – are 10 minute walks enough for most lifters? What would also be good as far as cardio for general health? From Jeff Ash – Is high intensity interval training better than low intensity cardio for strength athletes trying to maximize gains?

Ray Williams is the strongest man we have had on our podcast and a great way to end 2018! Really excited to talk to him about his background, his work, and current goals. 

Another episode is up! Everett and David talk all about all things Christmas, food, and theology. Check it out!