The Art of Health & Fitness
Changing your body composition and overall fitness cannot be tracked just by stepping on the scale. Tracking your progress depends on what your goal is and know how to measure your progress towards that specific goal. Body weight, body fat %, strength, cardiovascular endurance, lipids, blood glucose and many other things can be tested, but which ones tell you if you're headed towards your goal. ------------ WEBSITES ----------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com https://www.ultalabtests.com
Brad discovered dark chocolate is high in two heavy metals, cadmium and lead. This puts his consumption of chocolate into question as he always assumed it was a healthy indulgence because of the high polyphenols in chocolate. In today's episode we discuss the challenge of labeling a food healthy or not. If we only look at the polyphenols in dark chocolate we would say it has health promoting properties. If we look at the heavy metal levels, we would say it's not all that healthy. The key is knowing what the true risk is, and testing how your body reacts. ------------ WEBSITES ----------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com https://www.ultalabtests.com
Anyone who has ever lost weight was in a calorie deficit. It doesn't mean they had to count calories, but whatever they were doing they ended up eating less total calories than their body was burning. Every bodybuilder and fitness competitor and everyone else who has ever lost weight can attest that they had to eat less than they were previously eating to lose weight. You can achieve a deficit with low carb, low fat, keto, carnivore, vegan, fasting, whatever you like, in all cases the total amount of calories consumed has to be below maintenance for weight loss, and specifically fat loss, to happen. ------------ WEBSITES ----------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com https://www.ultalabtests.com
The scale is great for tracking weight loss, but it can't tell you if the weight you lost is fat or lean mass. If you want to be sure the weight lost is fat you need to go beyond just the scale to track your progress. ------------ WEBSITES ----------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com https://www.ultalabtests.com
In this episode we talk about the dishonesty of media and sensationalized headlines that are designed to get attention. This article is about a man who lost 42lbs on Ozempic, and reports his back pain went away and many other good things happened. However the journalist decided to lead with the headline and a story focused on a supposed comment referring to the inability to eat a bucket of KFC anymore. This is truly dishonest writing and shows us how pathetic and sensationalized 'journalism' has become. I would hardly call this journalism at all. ------------ WEBSITES ----------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com https://www.ultalabtests.com
In today's episode we review research that explores how many calories we can really burn in a day. We discuss the constrained energy theory suggesting your body will regulate how many calories it will burn based on how much you eat and how much you move. You'll realize we cannot just continue to move more and more every day and burn more and more every day. At some point your body will force you to take a break and rest, or it will break down. ------------ WEBSITES ----------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com https://www.ultalabtests.com
Weight loss drugs ozempic and mounjaro have been show to have beneficial effects on blood glucose control, insulin resistance, lipids, weight loss, and other metabolic disorders. There are now recent reports suggesting it can also have beneficial effects on arthritis, and even burning fat in a different pattern, specifically women report their breast tissue is not reducing from Ozempic. This may not be surprising given excess bodyweight can cause strain on joints and exacerbate arthritis, however these drugs may have direct benefits independent of the weight loss. ------------ WEBSITES ----------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com https://www.ultalabtests.com
High dose Niacin is effectively reducing Lp(a) however it has been causing my liver enzymes to increase. For the past month I've been taking Milk Thistle and it's has effectively reduce the liver enzymes back to normal. ------------ WEBSITES ----------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
In today's video we discuss the trend of anti aging experts like Peter Attia and Rhonda Patrick suggesting that VO2 max is important for longevity. Do they really mean you should be doing VO2 specific workouts for the rest of your life, or is it that people with a genetically high VO2 max might have a better chance of living longer? This is another example of getting caught up in the minutiae and not focusing on the bigger picture of simply getting enough sleep, working out as much as you can whenever you can, and focusing on variety in your workouts. What they are suggesting might be ideal, is likely not practical for most people. ------------ WEBSITES ----------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
In this episode we talk about the rise of anti aging experts online like Peter Attia, Rhonda Patrick and Andrew Huberman. They're all very well spoken, highly educated, and each of them have a laundry list of things to do in order to avoid an early death. But are these people stressing so much about trying to live longer that they might actually be shortening their lives? ------------ WEBSITES ----------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
In todays episode we review the results of high dose niacin for LDL, HDL, Triglycerides and Lp(a). We also review the side effects it seems to be causing, and discuss a plan to manage it moving forward. ------------ WEBSITES ----------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
In this episode we discuss the assertion that you have to become and entirely different person to lose weight. If this is true there is little hope of anyone achieving sustainable weight loss. This cannot be how it has to be, if it is true, who are your now and who is it you must become? ------------ WEBSITES ----------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
In this episode we review a clever study that shows how exercise is a potent tool for maintaining significant weight loss after an extreme low calorie diet. ------------ WEBSITES ----------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
There is a narrative that Ozempic causes dramatic loss of muscle mass along with fat mass. However if you lift weights you will not lose any muscle mass, and can in fact gain muscle while losing fat at the same time. In today's episode we review a care report of a client who did just that and gained 29lbs of muscle was while using Ozempic. ------------ WEBSITES ----------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
In this episode Brad starts us off with an abstract example comparing chainsaws to exercise. The point is there are many experts in exercise giving advice online, and it's easy to get caught up following the wrong advice. We go on to talk about how easy it is to lose sight of your original goal, and the importance of checking in with yourself and being honest when you evaluate if you're truly pursuing your goals, or have be hijacked and adopted someone else's goals. ------------ WEBSITES ----------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
Brad did his masters thesis on intermittent fasting which he turned into his popular book "Eat Stop Eat". This was almost 15 years ago, and since then we've coached 1000's of people on intermittent fasting and how to use it as a tool for weight loss and overall health. In today's episode we go back to the beginning when Brad first started researching intermittent fasting, and walk you through all the variations we've tried and many of our clients have tried. In some cases people took it to an extreme that we don't recommend, but it was informative to see what happened when they pushed it. This is both a walk through of the history of the modern re-emergence of intermittent fasting and some practical tips on how to incorporate it into your fitness routine. ------------ WEBSITES ----------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
There is an ever growing amount of diet and fitness information, research and advice available online. It's impossible to consume it all, and even more unrealistic to attempt to follow even a fraction of what you can find. More and more information isn't going to accelerate your results, in almost all cases it will leave you stuck in the starting gates with analysis paralysis. During this talk we are going to show you how far back diet and fitness advice goes, and how it's always been mired by the idea that there is a better way to do it. We make the case that 70's era bodybuilders had it all figure out, without reading blogs or research papers, and consuming 100's of hours podcasts. It is a simple process that requires far more action than analysis. ------------ WEBSITES ----------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
In this episode we discuss the difference between population health and individual health. As an example, I explain how I discovered I had lung cancer by taking the initiative to get preventative screening done even though I had no symptoms. This is an example of taking healthcare into my own hands as an individual vs letting the medical system tell me what to do based on overall population data. Statistically there was a very low likelihood I would find something like cancer given my age and lack of symptoms, yet I found it! We talk about the difference between individual and population health, the trade off's and costs associated with preventative screening and testing, and where population health recommendations seem to be helpful and were they seem to fall short for you as an individual. If you want to take preventative action then that should be your decision to make, in the end, it's your body, your health and your life. ------------ WEBSITES ----------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
Curious about how much protein your body can really absorb in one meal? A groundbreaking new study shatters old myths, revealing that we can actually absorb over 100 grams of protein in a single serving, all of which contributes to muscle growth. This discovery could revolutionize your approach to a high-protein diet for building muscle. Tune into our latest podcast to dive into the details of this profound finding and learn how it can transform your muscle-gaining strategy! ------------ WEBSITES ----------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
In today's episode we review the details of a massive $200 million new diet study being done by the National Institutes of Health. The goal is to develop an algorithm that can recommend an ideal diet. This also has an ominous sense of a big brother approach to diet becoming prescription vs recommendation. As you listen you'll notice that the study excludes so many different categories of people that the results will likely be useless for most of the american population. Ironically the researchers themselves state that people do not follow current guidelines for healthy eating, and yet they're about to spend $200 million to develop an algorithm to tell people how to eat?! ------------ WEBSITES ----------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
In this episode we review research on a new class of drugs that is claimed to both cause muscle gain and fat loss without the need for lifting weights or exercise. Seems too good to be true, but there might just be something going on here. ------------ WEBSITES ----------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
In this episode we discuss the extreme nature of military research, and dig into the famous Minnesota starvation experiment. This was a groundbreaking study that provided much of the insight we have into how the body reacts to extreme deprivation. This research also gives us insights into how far the body can be pushed before it breaks. ------------ WEBSITES ----------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
It's easy to find before and after pictures online of amazing body transformations. But how do you know if the results are real or simply AI generated. In this episode we discuss all the ways images online can be modified and how hard it is to know if what you're looking at is a true representation of reality or just a good fake. --------------------------------- WEBSITES --------------------------------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
In today's episode we explore how heat and the temperature of your house can affect your weight and your ability to lose weight. --------------------------------- WEBSITES --------------------------------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
In this episode we dive into the intricate web of societal attitudes surrounding interventions for health and appearance. Through candid conversation and deep analysis, we explore the subconscious biases that shape our judgments of weight loss drugs, steroids, plastic surgery, and more. Join us as we unravel the complexities of human behavior and challenge listeners to reevaluate their perspectives on self-improvement. --------------------------------- WEBSITES --------------------------------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
Losing weight takes more than just managing your diet, there are many other factors that can set you up for success or failure. Join us as we discuss the less obvious things that are critical to the success of any fat loss diet. --------------------------------- WEBSITES --------------------------------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
How do you choose the right diet for you? We explore the different diet styles and break down how we arrived at a simple way for you to evaluate what foods will work best for you. --------------------------------- WEBSITES --------------------------------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
The Truth Behind Fitness Influencers: Discover what some influencers are doing to get into the shape you see online. Do you watch for entertainment or are you looking for advice for your own fitness journey? How can you know if your influencer is being honest about their results and if their advice is worth listening to? #fitnessjourney #fitnessinfluencers #instagrammodels --------------------------------- WEBSITES --------------------------------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
The rise of the GLP1-RA weight loss drugs Ozempic and Mounjaro are drawing much negative attention and judgement for those people using them, namely calling it 'cheating'. The same judgement is cast on many men using Testosterone Replacement Therapy. Join us as we discuss where this judgement comes from and why it's nobody business if you choose to use any of these drugs. #ozempicweightloss #Mounjaroweightloss #trt #testosteronereplacementtherapy #testosteronereplacement #tirzepatide #semaglutide #steroids #olympics --------------------------------- WEBSITES --------------------------------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
Diets have been tribal for thousands of years and this tribal nature has not changed. It used to be that your diet tribe was associated with the region where you lived or your religion. Now it's expanding to include tribes of people eating only meat, or vegan, or paleo, or high fat, low carb, high protein, ketogenic etc, based on some idea that its scientifically 'better' than the other ways. In today's show we talk about how diets have become and identity and a tribe people associated themselves with more than just a way of eating that you enjoy for the sake of the food itself. We try to bring some sanity to this topic and arrive at the idea that food is just food and to enjoy whatever kind you want, and feel free to change how you eat whenever you feel like it. In the end it's not your identity or a tribe, it's just food. --------------------------------- WEBSITES --------------------------------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
In this episode we attempt to define the word 'health', and quickly realize there is no true objective meaning. We arrive at the conclusion that 'health' is a personal definition, that only makes sense when an individual defines it for themselves based on their own values. We share our personal definitions and hope it gives you food for thought as to what the word 'health' means for you. --------------------------------- WEBSITES --------------------------------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
In this episode John and Brad discuss the harsh judgment people are getting for using weight loss drugs like Ozempic and Mounjaro, and even more unfortunately for also not using them. There seems to be a harsh criticism for both being overweight or obese, and also for attempting to lose weight using anything other than hard dieting and intensive exercise. We dig into why this judgement seems to be happening and how to deal with it if you choose to use one of these drugs to lose weight. --------------------------------- WEBSITES --------------------------------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
John and Brad discuss how John lost and gained almost 16 pounds of muscle mass in less than a year. They review multiple DEXA scans over the years and how weight training and testosterone influenced John's ability to gain muscle and lose muscle. They also discuss how your bodyweight cannot tell you the whole story of what your body is made of, and how you can be wildly different in body composition at the same weight. The final message is weight training and a healthy testosterone level are critical for maintaining and gaining muscle mass. --------------------------------- WEBSITES --------------------------------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
In this episode John and Brad trace the diet and fitness industry's evolution from when they started 25 years ago, noting shifts from gatekeepers to counterculture and the impact of social media. John shares his journey from using anabolic steroids in college and how he ultimately overcame his body dysmorphia. He goes on to share how he discovered that he had cancer and caught it early. They share how we can all benefit from his example emphasizing the importance of taking your health into your own hands. They discuss the significance of individual goals and continual reassessment, and that the look and shape of your body is a great starting point to assess your overall health, but it cannot tell you everything about your health. This is the first episode in this new podcast providing a rational review of diet, fitness and health information, with the goal of providing a reasoned and objective approach to determine your own personal goals. --------------------------------- WEBSITES --------------------------------- https://johnbarban.com https://bradpilon.com Total T Clinic https://eatstopeat.com
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