HIITCAST

Have you ever seen someone pee a little during a CrossFit workout? I remember watching the CrossFit Games a few years back and seeing it happen live on TV during box jumps. Sometimes, urinary incontinence is an indicator of pelvic floor weakness. In others, it can manifest as low-back pain. In this special episode, Dr. Lankford and I speak with Dr. Laura Meihofer, an expert in assessing and treating pelvic floor dysfunction. Dr Meihofer also debunks a lot of the pelvic floor strengthening trends, such as suspended lifting with a yoni egg.   Find Laura on: Her website http://laurameihofer.com/ Instagram https://www.instagram.com/laurameihofer/ YouTube https://www.youtube.com/channel/UCcTgM_qYmkZVMS1548I7eFA

On this special episode, Dr. Brittany Masteller (@docbrittfit) joins us to talk about exercise during pregnancy and her research involvement in resistance training among children. Naturally, for this episode's segment Bro Science Bullshit, we ask Britt what kind of fun advice she's seen among fitness influencers for exercise during pregnancy. We all know fitness Instagram can get weird, but according to Britt "pregnancy fitness Instagram" is next level! Follow Brittany on IG and Twitter for regular research-based updates and be sure to hit us up with your questions on exercise during pregnancy and children and resistance training @fitnphys!

This episode digs deep into the definition, interpretation and all the various ways in which we use the word "Calories". Dr Lankford and Dr Bennion dissect Calories in vs Calories out for weight loss, and how there are multiple factors contributing to weight loss that are higher priorities than energy balance, and debate whether energy balance really should be the foundation that many fitness professionals claim that it is. We address the Calories stored in a pound of fat, and how that figure gets misinterpreted for building muscle and the Calories needed to gain healthy weight as well. We talk about these topics and so much more in this powerfully deep episode all about reassessing Calories!

Dr. Lankford and I invite special guest, Dr. Rob Thiebaud to the show to discuss his research and expertise in blood flow occlusion and resistance training!   Go to https://www.fitnphys.training/ for all the links to further research Dr. Thiebaud suggests!

In this episode, Dr Lankford and I talk about common misunderstandings among fitness professionals. We start by addressing "lactic acid" and how it's used so regularly ... while not necessarily being the most accurate description. And then the conversation turns into fitness business stuff, and how fitness professionals often feel the influences of the fitness industry defining/limiting their talents and skills. Eli proposes an interesting and profound analogy that an exercise science degree is like a bike without pedals - that on its own it's nearly impossible to be productive. But that we must attach out own pedals to that bike to really make it take off. In what ways do you attach pedals to your bike? Let us know the coolest and most creative things you're doing personally, or that you've experienced among fitness professionals, to develop and push health and fitness into a better space!

Dr. Bennion and Dr. Lankford talk about what it's like to conduct exercise science research and why certain research methodologies can be tricky

Season 2 is BACK! I'm joined by dear friend and fellow exercise physiologist, Dr. Eli Lankford, as we discuss the things you should know when starting up a fitness routine: How to set goals, red flags to look out for in personal training, and a few other cool things.   Check out https://www.fitnphys.training/ for more details!

Chase is a long-time friend of mine from our undergrad days. Since then, he's worked hard in college athletics and is now the head strength and conditioning coach at Cal Poly Pamona! We talk about how he got into S&C, social media's influence on youth and college athletes, and his philosophy toward progressing his athletes toward their desired strength and power. Chase is an all-around cool dude, and you're going to love his insights!   This episode of HIITCAST is brought to you by Stunning Strength: The Science and Application Behind Women's Fitness! Learn about lifting heavy and how your muscles work with real exercise science! Most research out there is conducted on college-aged males, so 100% of the profits from this online course will be donated annually to the Rocky Mountain chapter of the ACSM toward funding future exercise research among female participants!

Have you ever critically thought about what fitness means to you? ...Should that definition be different from person to person, or should exercise scientists and the fitness industry have a unified understanding?   Dr. Jenkins, PhD exercise physiologist, wrote an article in the CrossFit Journal (read it here: https://journal.crossfit.com/article/science-jenkins .... for real, READ IT) citing how many exercise science organizations have differing understandings, criteria and definitions of the simple word: "Fitness".   We discuss the CrossFit definition of fitness by Greg Glassman, and it's beautiful simplicity in its physics based math. And this leads me to a handful of lightbulb moments!   And we spend a lot of time talking about some of the amazing research coming out of his lab :)

Bruce Pitcher is an inspirational dude. He lost over 200 lbs, and has taken his insights and experiences and wrote his own book, and became a coach and source of inspiration for so many more. In this episode of HIITCAST, I ask Bruce what weight loss strategies have worked and other strategies that are bogus based on his experiences, what it took/what he had to sacrifice in order to achieve such transformative weight loss, and he inspires us with his explanation of a major key to weight loss: Integrity!   Buy this man's book on Amazon: https://www.amazon.com/Larger-Than-Life-Childhood-Weight-Loss/dp/173209540X/ref=sr_1_1?ie=UTF8&qid=1547912264&sr=8-1&keywords=bruce+pitcher   And follow Bruce on social media to keep up with more of his inspirational goodness: https://www.instagram.com/brucepitcher/

In this episode, I reflect on the best bits of HIITCAST this past year. I talk about how my perspective on quality coaching has shifted, the analytics of the top 5 most listened to episodes, and I answer some listener questions about which diet is best!   Thank you to all of you listeners who made 2018 such a successful year for HIITCAST! This past year, I've found my voice with this podcast, had some absolutely incredible interviews, and made a ton of friends!

In this episode, registered dietitian and certified personal trainer Christie Charleston joins me and chats about carb-phobia among endurance athletes, how to identify problematic foods, and about her YouTube channel to educate and entertain!   Check her out at https://christiecharleston.com/  

In this episode, I am joined by Danny Burde, the guy who has taken his 5am CrossFit class to the next level by giving that workout time its own brand, podcast, and community: Iron Crew Athletics! Danny is a motivating fitness professional and gives us a glimpse into his passion into managing and instructing fitness, and how he operates in his gym. We talk about slamming protein immediately after a workout, and whether it's as evidence-based of a practice as gym culture would have you believe!

For this episode I'm joined by Rachel Pastor, owner of Fitness Festival Events and her own gym, Lifted, where we enjoy a nice kombucha and discuss the fitness trends we've seen. In preparation for New Years, we discuss the criteria you should look for in finding a good trainer!   Follow Rachel on IG @rachel.pastor   Follow me on the socials @fitnphys

PhD student, dear friend, and fellow metabolism researcher, Alyssa Olenick joins me on the show! We talk about the greatest supplement on earth - caffeine, and its effect on exercise performance and weight loss, the perception people have on fitness professionals, and her new work and ebook ENDURE, which you should all totally buy! And I shamelessly plug my new course: Stunning Strength: The Science and Application Behind Women's Muscle, which you can enroll in here: bit.ly/stunningstrength   Follow Lyss at @littlelyssfitness and at https://www.littlelyssfitness.com/ Follow me at @fitnphys and at https://www.fitnphys.training/ Support this podcast over at https://www.patreon.com/hiitcast

My dear friend Jen joins me on the show and tells us her story, and how she got started as a successful fitness professional!

In this episode, I'm joined by friend and fellow online trainer Whitney Raybould, and we talk about how you can cope and handle the stresses of depression and anxiety with the help of exercise. Whitney describes her journey in health and fitness after she had her first child and discovering how postpartum depression is very real, very normal and can totally creep up on you without you even realizing it. Now she specializes in coaching moms understand how pregnancy and postpartum physiology can appropriately match to fitness!   Follow Whitney on IG @body_by_whitney and use the code "HIITCAST" on her online training platform for a rad discount! Thanks Whit!!

I sit down with MMA flyweight champion Sabina Mazo, and we talk about her story becoming a fighter, the challenges of cutting weight, and the discipline of being a champ!  Sabina grew up in Columbia and now lives near Huntington Beach, California, where she trains at Kings MMA. She's an amazing fighter and just an overall inspirational athlete! She defends her belt next month in November, so be sure to follow her on the socials and cheer her on!   

For this special episode, I am joined by fitness entrepreneur Tara Laferrara who is blazing some serious trails in online fitness! We chat about the differences between in-person and online fitness, and how she's developed a strong online community with her TL Method!   We talk about growing a community and a brand, and share stories about the inevitable trolls that tag along.   And for our bro science bullshit segment, we talk about the common questions about women getting bulky!   Join Tara's fun and motivating online fitness community at her website: https://www.taralaferrara.com/ and sign up for her TLMethod! Follow Tara on Instagram and on Facebook to keep up with her latest fitness moves @taralaferrara   Check out my free online course: How Fat Loss Really Works! over at https://www.fitnphys.training/   Support HIITCAST over at https://www.patreon.com/hiitcast which helps keep more interviews like this coming!

Dr. Everman is back for more muscle physiology talk! I am skeptical of justifying intermittent fasting for sports nutrition, and after hearing from Dr. Everman on last week's episode that intermittent fasting is something she enjoys, I knew I had to have her back and find out more! Whether you're for or against IF, you're going to love this scientific discussion and you're going to learn whether or not this is a nutrition strategy for you!

HIITCAST episode 40! This is such a special interview! I hang out with my good friend Dr. Sarah Everman, a muscle physiologist with specific focus on muscle protein synthesis. We talk about dietary protein, aging and sarcopenia, and of course - we break down some serious bro-science about muscle health! But best of all - Sarah leaves us with the ultimate cliff-hanger at the end that demands a part two interview for closure haha! You're going to love this episode and how full-on science it gets!

THIS IS THE 1 YEAR ANNIVERSARY EPISODE OF HIITCAST! To celebrate, I go ALL OUT and bring on Dr. Andy Galpin, one of the leading muscle physiology researchers, and we talk about his research in MMA fighters, muscle fiber type bro science, and where things are going in muscle physiology research!   Follow Dr. Galpin on Instagram @drandygalpin And if you're seeing this in time, go check out my Instagram for some killer HIITCAST ANNIVERSARY giveaway prizes! Follow me, Dr. Bennion, on Instagram @fitnphys    

Next week HIITCAST turns 1 and I'll be doing a social media celebration with giveaways, discounts and more! Follow @fitnphys on Instagram and Facebook to participate, and visit www.fitnphys.training for details!   In this special episode, I'm joined by Haley Hughes, MS, RD, CDE, CF-L1 from RDRX Nutrition! Haley recently transitioned from hospital dietetics to her own private practice and we talk about the freedom to create and educate on her terms, we debate ketogenic diets, and I take the time to ask Haley (a certified diabetes educator) a few questions about diabetes, carbs, and some practical tips that you listeners can take away to stay healthy!   Follow Haley on IG @rdrxnutrition and keep up with her work at http://rdrxnutrition.com/   Follow Dr. Bennion on IG, FB, Twitter & Snapchat @fitnphys and keep up with his work at https://www.fitnphys.training/   Be a part of the HIITCAST community and help keep the show growing! https://www.patreon.com/hiitcast

In this special episode of HIITCAST, I flew down to Phoenix where I met up with Coach Alex to talk all about her expertise in working with youth athletes! We answer direct questions from HIITCAST listeners about resistance training vs growth plates, we chat about the emotional maturity of kids to lift weights, common sports nutrition and supplement questions, and all sorts of other wisdom and insights about working with youth athletes!    http://kcspeedandsport.com/performance-coaches/    Be a part of the HIITCAST community and help keep the show growing! https://www.patreon.com/hiitcast  

In this special episode of HIITCAST, I'm joined by the two coolest people in sports psychology: Dr. Vanessa and Kyler Kercher! Dr. Vanessa Kercher has her PhD in exercise physiology and sports psychology, and Kyle Kercher has his Master's degree in exercise science with a concentration in sports psychology as well as a whole bunch of personal training, wellness coaching and strength and conditioning certifications!   I've known Vanessa since around 2012, and her and Kyle are the ultimate power couple in sports psychology! We talk about weight loss approaches and theories, athlete motivation techniques and strategies, and mental skills and new client consultations!     BUY KYLE'S BOOK http://kylekercher.com/    

I'm joined by the ONE AND ONLY Marlo Fisken! Her philosophy on movement, her mindset toward fitness, and her creative athleticism has awarded her world renown! She and I hang out and chat about how outcome-based fitness so often fails, and why value-based fitness is the jackpot! Particularly we talk about the value and timelessness of fun and play!    I challenge you to think of new ways that you can be creative with your workouts! How can you make fun a primary goal? Think about it and let me know what you come up with!   Join the HIITCAST community by becoming a patron of the show! https://www.patreon.com/hiitcast

There's a movement revolution growing, and shifting paradigms across traditional fitness platforms. I sat down with some of the coolest people I know and talked with them about how they're redefining fitness and providing movement workshops in their gym.   Follow Ryan and Steph on IG and FB @genfitdenver Follow Dr. Bennion on IG, FB, Twitter & Snapchat @fitnphys

In this episode, I speak with health professional and NPC figure competitor, Christina Tamerlano about her insights and personal journey of going from 192 lbs to being stage ready for figure competitions. We talk about the commitment it takes to prepare for stage readiness, the difference between weight loss and fat loss and where a lot of people get frustrated when the scale doesn't budge, and some fun stories we've encountered in the gym with trainers. Follow Christina on IG @thatsswhatshesaid Here are the references to the fish oil articles I mentioned:  Noreen, E., Sass, M., Crowe, M., Pabon, V., Brandauer, J., & Averill, L. (2010). Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults. Journal of the International Society of Sports Nutrition, 7(31), 1 - 7. Nunzio, M., Danesi, F., & Bordoni, A. (2009). n-3 PUFA as regulators of cardiac gene transcription: A new link between PPAR activation and fatty acid composition. Lipids, 44, 1073 - 1079.    

Reach Lynnsee at lynnsee.moberg@gmail.com if you're interested in some of her meal plans!   In this episode, Adam and I talk to my good friend Lynnsee, who has her master's degree, RD licensure, and CSSD certification, and works with elite athletes and air force active duty to prepare them for top nutrition. She's mastered the art and science of athletic meal plans so I invited her to the show to ask her how she does it, and her personal criteria for a successful meal plan! She sets the record straight that she's not making menus or sending cookie cutter plans, but makes it about the client and their behaviors and reasons behind their food habits.    We debunk the myth about "eating carbs after dark". Do night-time carbs store as fat easier? We tackle that one in our bro science bullshit segment, as well as other valuable nutrition tips throughout the episode!   For more information about this, and past episodes, be sure to visit: https://www.fitnphys.training/ And if you haven't already, follow @fitnphys on IG, FB, Twitter and Snapchat!

I had the amazing opportunity at the recent ACSM annual conference to hangout with Dr. Danielle Ostendorf and chat about her research regarding the optimal amount, and type of exercise for long-term weight loss! We talk about diabetes, the role of nutrition in weight loss, how amazing it is for long-term success to simply go on daily walks, and motivation strategies for weight loss. It's all golden stuff here!   Follow Danielle on Twitter at @Dr_Awesome_Dork Follow me on the socials @fitnphys   Here's the link to the diabetes article I mention in the podcast: https://www.nejm.org/doi/pdf/10.1056/NEJMoa012512    

I was fortunate enough to interview Jimikaye Courtney, MS at this year's ACSM annual meeting and speak with her about the research she conducted and presented on parental involvement and other factors that lead toward physical activity behaviors changes in children ... or in other words: How to get your kids to exercise!  Follow Jimikaye on Instagram @jimikaye Follow Dr. Bennion on Instagram, Facebook, Twitter and Snapchat @fitnphys

I am joined by my long-time friends from the ACSM Northwest Chapter: Dr. Katie Taylor, Annika Vähk, and my newest friend Emily Dunston! Recorded from the Minneapolis Convention Center during the ACSM 2018 Annual Meeting, I ask them about the research they're presenting, what they've been up to, and the future work coming out of their labs!   Annika tells us about her research in skin fold accuracy, and her current work in sports nutrition and college athletes with metabolic syndrome.   Dr. Taylor tells us about her work in exercise and cardiovascular disease, as well as exercise and irritable bowel disorders. ...Plus, we talk about the value of walking and avoiding long bouts of sitting! It's bad for you, don't do it! Walk around even for a few minutes every now and then while you're at work!

My friend Dr. Evan Johnson, assistant professor at the University of Wyoming and fellow board member of the RMACSM, joins us on the show to talk about his research on hydration and exercise performance! He talks about the myths of hydration (is caffeine as powerful of a diuretic as we often think?), the difference between hydration state and hydration process, the risks of hyperhydration and dehydration, and so much more!   Get a hold of Dr. Johnson: Dr. Johnson's university page @uwyo_hydration_physiology @Prof_E_Johnson   And follow me @fitnphys on FB, IG, Twitter and Snapchat!

Have you ever wondered how marijuana effects exercise? Should an athlete get busted for it being in their system? Does it add any physiological value to your exercise performance that should make it a banned substance, enough to consider it "cheating"? What about isolating CBD for recovery and therapeutic benefit?   In this episode, I am joined by my good friend Dr. Laura Stewart (Laura.Stewart@unco.edu) from the University of Northern Colorado and currently the RMACSM past-president, to discuss her pioneering research over the past few years in the physiological effect of cannabis and exercise performance, outcomes, and recovery!    

In this researcher interview, I sit down with Mel Beale from CSU to discuss her research on the correlation between increased exercise and a healthier microbiome!

After the Regional American College of Sports Medicine annual meeting for the Rocky Mountain chapter, I met with some amazing and influential researchers in Colorado and Wyoming.   Today, I'm joined by Margaret Harris, PhD, MS, HC, Associate Professor and Sports Nutrition Program Coordinator for the University of Colorado Colorado Springs. She shares her expertise on supplements and herbs, and teaches us her top picks for health and exercise outcomes, as well as important resources for you to explore supplement quality!   https://www.consumerlab.com/ https://examine.com/ https://naturalmedicines.therapeuticresearch.com/ http://abc.herbalgram.org/  

By popular demand, Adam and I talk about the pros and cons of a vegan diet for exercise performance. We also spend a ridiculous amount of time breaking down a recent article that was sent to me: "12 fitness myths that are damaging your workout" addressing which myths are really myths, and which ones the author got wrong.   Here's the link to the PAGAC 2008 Report I referenced in the podcast: https://health.gov/paguidelines/pdf/paguide.pdf   Become a patron of HIITCAST at https://www.patreon.com/hiitcast 

There are some fundamentals to human physiology, which so many diet and fitness trends completely ignore. We get back to basics and talk about what fat loss is all about. I give my explanation on fat metabolism from exercise versus the proposed influence from diet, and Adam explains the value of nutrition structure, Calories, and above all: Accountability.    We're for sure coming back to this topic on future episodes! Hit us up on social media, and support the show on https://www.patreon.com/hiitcast where you can join our HIITCAST community forums, and ask us questions regarding this episode!      Check out this fantastic article on muscle health and nutrition: https://www.frontiersin.org/articles/10.3389/fphys.2015.00245/full    If you're looking for entry level nutrition guidance, hit up: www.myfitnesspal.com https://www.livestrong.com/myplate/  www.macrostax.com 

The biggest group interview we've had yet, I'm joined by Lissy Largin, the owner and founder of Salty Viking, Byron Fenn, a good friend and former student of mine, JJ Miller, another good friend, fan of the show, and nutrition and supplement QA mastermind, my old buddy Kirkham, and Frida Moses, state, national and world salsa dance champ!   We address common questions about supplements, supplement regulation and inflammation. Frida tells us what it's like training and competing as a salsa world champ, and some of the common diet and fitness struggles of dancers who are committed to traditional practices versus embracing new exercise and sport science. And Lissy shares the history of Salty Viking!   Go to www.saltyvikingminerals.com and buy up a ton of stuff! It will spoil you and change how you recover from intense exercise! This stuff is amazing!   Watch Frida be awesome: https://www.youtube.com/watch?v=_pi-3SsMLMI   Support HIITCAST on Patreon! https://www.patreon.com/hiitcast Chip in and vote on upcoming show topics, contribute "bro-science BS" topics you come across, and help us keep the mics hot for amazing guests, interviews, and the best exercise science and sports nutrition discussions around!

Adam and I are joined by the wonderful ladies from Macrostax: The founder of Macrostax herself, Lindsey Love Jenks and the marketing manager and recent Arnold competitor, Bria Lee. We talk about how trendy keto diets are and collectively roll our eyes about it, especially for athletic performance. And we talk about the history of Macrostax and address some common nutrition questions that might be exactly where you are in your nutrition and fitness journey!   Head over to www.macrostax.com   HIITCAST is now on PATREON! Donate and gain access to our HIITCAST community where you can vote on future episode themes and send in "Bro Science BS" that you come across, and even qualify for other super rad HIITCAST prizes! Check it out at https://www.patreon.com/hiitcast    Shout out to https://www.saltyvikingminerals.com/ for the best athletic recovery bath salts!

WHY DO YOU EXERCISE? In this episode, I sit down with local Denver fitness professional Ksusha Kandra, MS. She shares with us her insights on body image and how social media influences our perceptions and motivations to be physically active, challenging what's really important. We talk about simplicity in the gym versus the trendiness of always doing the coolest movement, and she shares with us some of her nutrition rules that keep her in tip-top shape! Follow Ksusha on IG @wholeksu For more exercise science updates, and previews of future episodes, follow me on IG and FB @fitnphys, and follow Adam @hiitboxco HIITCAST IS ON PATREON! Chip in and you get to participate in future topics, and send in potential "bro-science BS" for us to break down and discuss on the show! www.patreon.com/hiitcast Shout out to our sponsor Salty Viking Minerals! "Give your muscles the minerals they need, so you can do what you need!" www.saltyvikingminerals.com    

Adam and I are back, and we tackle a major bro-science problem with viral health blogs circulating facebook, which after some digging turned out to be a misrepresentation on the original source material.   Then, we turn our attention to the recently released "official statement regarding energy drinks" from the ACSM! Here's the ACSM article, titled: Energy drinks: A contemporary issues paper   Thanks to our sponsor: Salty Viking Minerals   Keep the podcast rolling! Patreon.com/hiitcast    

aaaaaaand WE'RE BACK! HIITCAST has been reorganizing our podcasting schedule in 2018, but we're back and with a great interview for you!   While out of town, I was able to visit the campus of Dixie State University in St. George, UT, and speak with 2 exercise science students who are fans of the podcast! We talked about their current research on softball swing kinematics toward predicting homerun patterns, and how becoming researchers has improved their ability to read other research studies. We talk about the value of reading scholarly articles, and WHY YOU SHOULD READ RESEARCH ARTICLES and invest the extra time and effort in that over the quick and easy google hits on your health and fitness questions!

Adam and I talk about strategies to help you recover. We cover questions about foods, hydration, stretching and other fitness-related recovery methods that you guys have sent us (keep em coming!)   www.fitnphys.training www.hiitboxcolorado.com www.saltyvikingminerals.com   Hammond, K. M., Impey, S. G., Currell, K., Mitchell, N., Shepherd, S. O., Jeromson, S., . . . Morton, J. P. (2016). Postexercise high-fat feeding suppresses p70S6K1 activity in human skeletal muscle. Medicine and Science in Sports and Exercise, 48(11), 2108 - 2117.    

In this episode, we talk about the term "Muscle Confusion", how it's inaccurate, misleading, has created a crazy momentum in gym culture, client and personal trainer expectations, and quite possibly a rushed approach when all you really need is to focus on some fitness foundation stuff! www.fitnphys.training www.hiitboxcolorado.com www.saltyvikingminerals.com  

 We debunk the bro science on lactic acid and muscle soreness, talk about our goals and resolutions from 2018 and invite you to share yours with us as well, and talk about the science behind one of Google's most searched fitness term of 2017: Rapid fat loss!   Salty Viking is the coolest! www.saltyvikingminerals.com

Adam's sage advice: "There are a couple things you shouldn't be cheap with in life: tattoos hookers your coach or your trainer because these three things can kill you if done wrong"   SHOUT OUT TO OUR SPONSOR! www.saltyvikingminerals.com SUPPORT US ON PATREON! www.patreon.com/hiitcast  

In this episode, I'm joined by my good friend and old research mentor, Dr. Eli Lankford! We talk about the discrepancies in strength training research, describing things like poor methodology in research studies, length of a quality study, trained versus untrained research subjects, males versus females as research subjects, and so much more! If you've ever read a blog or a research study about strength training, this is a MUST LISTEN episode!   SHOUT OUT TO OUR SPONSOR! www.saltyvikingminerals.com The BEST athletic mineral bath soaks!   References   Riebe, D. (2012). It's time for a change ... Behavior change. ACSM's Health & Fitness Journal, 16(4), 33 - 34.   Tarnopolsky, M. A. (2008). Sex differences in exercise metabolism and the role of 17-beta estradiol. Medicine and Science in Sport and Exercise, 40(4), 648 - 654.  

In this episode, we talk about the ULTIMATE in bro science - the JAWZRCISE. Every claim on their site is unfathomably bogus, and we discuss why! We continue the science-based discussion on what fat loss really is, starting with describing the healthy rates of weight loss, and I rip into the definition of a Calorie, and why the math behind a pound of fat storing 3500 Calories is not a helpful metric to base your nutrition and exercise efforts on.   www.patreon.com/hiitcast   SHOUT OUT TO OUR SPONSOR! www.saltyvikingminerals.com The BEST athletic mineral bath soaks!  

In this episode, I hangout with Dr. Rachel and Michael Horton - the ultimate power couple! Rachel is a doctor of physical therapy, CPT and NPC bikini competitor, and both she and her husband Michael are competitive powerlifters! In this episode's bro-science bullshit, Rachel brings up the poor nutrition strategies that many rely on before competing on stage. We also talk about squat depth, squatting when your knees go beyond your toes, and the relationship between flexibility and strength! We also get a surprise visit from Instagram celebrity @taralaferrara! To learn more about Dr. Rachel and Michael Horton, check out their site http://brainsandbrawnathletics.com/ and check them out on Instagram @brains.and.brawn and @mhorton_90kg   References: Goldspink, G. (1999) Changes in muscle mass and phenotype and the expression of autocrine and systemic growth factors by muscle in response to stretch and overload. Journal of Anatomy, 194, pp 323 - 334 Oatis, C. A. (2017) Kinesiology: The mechanics and pathomechanics of human movement. Wolters Kluwer, Philidephia, PA.