Flatline Fitness Podcast

In this episode, Austin and Garrett sit down with Women's Physique IFBB Pro Ashlynn Richardson to discuss the direction that bodybuilding is going. Ashlynn gives her personal experience on the dark side of bodybuilding and how it affects athletes (men and women) both physically and mentally. Many athletes, novice and professional deal with side effects of poor coaching, whether it is training, nutritional, or "supplemental". Sit back and enjoy this open discussion on the mal-effects of poor coaching and how to identify the signs of coaches you should avoid. 

In this episode, Dr. Graybeal brings on Dr. Elisa Morales Marroquin to the Flatline Fitness Podcast. Dr. Marroquin is NIH postdoctoral researcher at the University of Texas at Dallas. She obtained her Nutrition degree at Universidad Autónoma de Nuevo León, in México, and her master's degree and Ph.D. in Exercise Physiology and Nutrition at Baylor University. In 2021 she was awarded a conference scholarship by the International Federation for the Surgery of Obesity and Metabolic Disorders, and she became an International Ethan Sims Award finalist by The Obesity Society. She does research looking into the gut microbiome as well as research in obesity and those individuals needing bariatric surgery.              Time Stamps: 1:35; Introductions to Dr. Marroquin and her work, as well as why she is drawn to the work she does. 9:20; Elisa's goal of understanding bariatric surgery and how it ties into effective weight-loss strategies as well as the gut microbiomes impact on weight loss. 17:03; Timeline of bariatric surgeries, different kinds and how they work. 27:10; Bariatric surgeries in adolescents? 37:01 Can perceptions of appetite override hormonal signals to feed in overweight individuals? 46:10; Diversity in the gut microbiome and how important it is to our health. 51:35; How we can improve our gut microbiota to optimize our health. 53:50; Should we actually consume probiotics?? 1:03:45; Probiotics and weight gain   *Due to technical difficulties from inclement weather, Garrett could not join this episode.

Garrett and Austin are joined by renowned physique enhancement researcher Dr. Bill Campbell. Dr. Campbell is an Exercise Science Professor and the Director of the Performance and Physique Enhancement Lab at the University of South Florida. Dr. Campbell discusses recent work in his lab looking into the best dietary strategies for enhancing your physique and why they work. We dive into flexible versus rigid dieting, and his research into intermittent energy restriction and resistance training. Dr. Campbell gives his insight into when, why, and how refeeds and diet breaks should be implemented as well as giving operational definitions of each term along the way. This is a juicy one so hold on tight and listen up!

In this episode, Garrett and Austin break down the circadian rhythms of human neural and physical performance. Garret discussed the effect that circadian patterns have on our day to day lives and how we can use these patterns to our benefit, whether you are a night owl or a morning lark. Time Stamps; 00:20 The direction of the personal training space. 06:35 Intro into the circadian patterns of human performance, 16:45 Where our circadian rhythms came from and why we need them. 23:00 Overcoming our normal circadian rhythm to benefit our performance. 27:10 Sunlight, artificial light, and how these impact our days and patterns in performance. 35:00 What is the evening actually? 45:20 Does nutrient status affect our circadian patterns in performance. 52:10 What actually controls our daily fluctuations in performance? Is it our circadian rhythms, or is it something else?

In this episode, your permanent temporary co-host Dr. Austin Graybeal discusses a topic near and dear to his heart in dietary fats. Garrett and Austin go over breakdowns of what kinds of fats we should target in our diets and what levels we should be consuming (based on our own experiences and the current literature), as well as a conversation about some pizza or something. Listen in and as always, enjoy

In this episode of the Flatline Fitness Podcast your host Garrett Augsburger MS and your permanent temporary co-host, Austin Graybeal Ph.D. discuss habits for success when trying to balance a busy lifestyle and work. We all live busy lives and sometimes that gets in the way of our progress or good habits we are building in the gym, so how do we best combat this? Listen in, self-evaluate and enjoy. 

Garrett Augsburger MS and Dr. Austin Graybeal discuss training intensity (shocker), and what that looks like for lifters of all experience levels. If you ever have thought about how hard you need to be pushing yourself in the gym, this episode is for you.  Time Stamps:  2:30: Defining Failure and Training Intensity, 7:30: Learning your volume limits, 13:00: Failure is different for differing movements, 23:00: How long does it take to understand 'failure', 32:25: Appropriate loading for hypertrophy, 42:02: Rep ranges for hypertrophy, 50:15: Supersetting and modulating load/intensity during training, 101:50: Blood Flow Restriction and creating artificial volume, 109:01: Dropsets? Should you do them?

Now what about protein? When should we eat it, show much, what kind? All your questions answered (maybe).

In part 1 of the nutrient timing discussion, Austin and Garrett talk long and hard on what the current recommendations are for proper nutrient timing, specifically the timing of carbohydrates around training.   Time Stamps: 1:20: Dietary Adherence and Research, 8:30: What the heck is nutrient timing? 13:20: Carb Timing recommendations around resistance training. 18:20: Importance of pre-training carb consumption. 30:01: Specific Recommendations for carb intake timing. 41:50: Intra workout carb consumption. 

Details: Your host Garrett Augsburger, MS chats with Dr. Austin Graybeal on his research into body composition assessment methodology, the ketogenic diet, and intermittent fasting. Buckle your seatbelts and get your notebook out because Dr. Graybeal is a smart fellow and has some great knowledge to share. Time Stamps 00:45 Impact of Covid-19 on Exercise Science Research 6:45 Garrett's Bodybuilding Competition Prep Update and great discussion about competing multiple times a year 22:00 Preventing Bodybuilding Burnout, mental and physical side effects, and honest expectations as a bodybuilding coach. 31:45 What makes a diet successful? What diet should you choose? 39:08 Keto Diet? Does it work and what makes it successful. 44:10 Actually, introducing Dr. Austin Graybeal and letting him discuss his amazing research history and what's on his horizon at Southern Mississippi. 47:45 Dr. Graybeal's Research at Texas Tech on dietary supplements and body composition assessment models. 51:35 His Research at TCU on Dietary Intake and Strategy Studies such as Keto and Intermittent Fasting 54:20 New Body Composition methodology tech and their validity         https://fit3d.com/           https://nakedlabs.com/   1:11:30 Ketone Esters and new research on the Ketogenic Diet and where Dr. Graybeal wants to take his research.  1:31:50 Intermittent Fasting (Time-Restricted Feeding) and the different strategies to do so. 1:46:30 Combining Different Dietary Strategies 

Garrett chats with former co-host Joel about what it takes to build a winning stage physique and what sets the winners apart from the competition. 

Garrett takes a look at the research and gives us some application on how we can improve our training timing and if morning or evening is superior for producing gains. 

Episode 11 of the Flatline Fitness podcast, Garrett and Joel discuss the different types of artificial sweeteners on the market. Are artificial sweeteners ok? Are they safe? Do they cause cancer? Can they contribute to obesity? Find out for yourselves!

Joel and Garrett are now on the 10th episode of the Flatline Fitness Podcast. In this episode they discuss hypertrophy and hyperplasia. It's all about building muscle and how to do so. Subjects talked about in this episode go from intense training techniques to just the basics of getting results from weight lifting!

In this installment of the Flatline Fitness Podcast, Garrett and Joel highlight 3 of the most popular performance supplements on the market. Creatine, Beta-Alanine, and Citrulline are common compounds found in all kinds of products such as energy drinks, pre-workouts, and health products in general. However, are they worth your time and money?

Garrett and Joel are back with an episode on ketogenic dieting. While ketogenic dieting has been around for years, it has recently caught a lot of attention with buzz words such as "burn more fat" and so on. Garrett and Joel explain the pros and cons of ketogenic dieting, who it might benefit most, as well as just the basic science and thought behind it all!

In this podcast, Garrett and Joel discuss caffeine, cortisol, and how caffeine can affect cortisol levels. Caffeine intake is discussed how it relates to every day lifestyles as well as how it can impact health and fitness.

Episode 6 of the flatline fitness podcast is a discussion about prepping for a bodybuilding/physique show. Joel and Garrett discuss some personal experiences regarding contest prep as well as some of the common processes of show prep. This is a good listen for anyone who is curious about show prep or looking to start prepping for a show!

In this installment of the Flatline Fitness Podcast, Joel and Garrett discuss genetics and how it relates to health and fitness. Discussion goes from how people respond to different types of training to genetic limits of natural lifting.

In this installment of the podcast, Garrett and Joel discuss some of the most popular health and fitness myths that have been well-considered in past decades as well as current times in social media and why they might not be worth your time or attention.

In this episode, Garrett and Joel breakdown macronutrients, what they are, and how to manipulate your diet with different macronutrient intakes.

In the second installment of the Flatline Fitness Podcast, Garrett and Joel discuss the effects of alcohol on the body and how to properly regulate alcohol around the health and fitness lifestyle.

In the first installment of the Flatline Fitness Podcast, we discuss how to optimize postworkout nutrition. Also, we go over how chocolate milk might not be as good postworkout as some have thought!