Redefine Healthy Radio

In this episode, Paul and Laurin talk about the accuracy of fitness trackers. Body fat detector scales, heart rate monitors, step trackers, and more...are these newfound technologies really worth it for accurately tracking different fitness related variables? Tune into this episode as Paul and Laurin dive into the data and share some of the statistical findings when it comes to these various devices. 

In this episode, Paul and Laurin discuss getting back into the gym after almost 2 full months of gyms being completely closed due to COVID. What should you expect and how should you tailor your workouts the first few weeks back to avoid injury? Both Laurin and Paul talk about their home gyms, but also discuss why they are both looking forward to getting back to the normality of regular gyms being back in business. 

After about a month long hiatus, Laurin and Paul return to catch up and announce some different fat loss strategies that they are implementing into their own lives. Paul talks about his strategy as he partakes in the first ever ProPhysique transformation challenge and Laurin talks about the non-traditional approach she is taking to fat loss.

In this fun-filled episode, Laurin and Paul discuss everything from the best and worst pranks to home workouts and of course, a few other random topics of choice. Tune into this episode for a fun-filled thirty minutes and even learn a few new pranks or two to experiment with, at your own risk, during this quarantine.

In this episode, Paul and Laurin talk life since Corona. How has life changed for each of them since the whole Corona Virus pandemic has taken over? With both of their jobs revolving around a lot of travel, it truly has impacted them each in more ways than one. Tune into this episode for random rambles and prepare yourself to laugh a time or two. From travel, to Netflix shows, to FaceTime photoshoots, this episode truly covers it all!

"Why are they so orange when they're on stage?" Paul and Laurin continue with the theme of weird and stereotypical bodybuilding things by discussing the extreme stage tan. Nobody necessarily likes the tan that comes with getting on stage, but there are many reasons that it can be beneficial. They discuss this more in depth and go into detail about how stage lights and the perfect tan can help an athlete showcase their physique, ultimately setting them apart from their competition. 

In this episode, Paul and Laurin discuss a highly controversial topic in the realm of bodybuilding: steroids. The common myth that you must take steroids in order to compete in the sport of bodybuilding is something that I lot of people assume, but does it really hold much validity? Paul and Laurin go in-depth with this topic discussing their stances and the evolution of steroids in bodybuilding, throughout the years. 

In this episode, Paul and Laurin take on the common misconception that in the sport of bodybuilding, you must cut water to dry out. Perhaps one of the most common misconceptions floating around, Paul and Laurin debunk this myth extremely quickly explaining how dehydrating yourself will actually lead to a much worse looking physique. They also touch on the history of this misconception and why it most likely became a trendy topic in the bodybuilding world. 

In this episode, Paul and Laurin discuss the idea that you must perform low reps to get "big" and  high reps to get "shredded." Where did this idea/myth originally come from and does it really hold much truth? Given their own experiences with training, Paul and Laurin discuss rep ranges and how generally training with a wide variety of rep ranges is key. 

In this episode, Paul and Laurin kick off a new series where they discuss common myths in the world of bodybuilding. First up on the list is the idea that eating fish thins your skin. They discuss this "bro science" idea and explain why it can hold some truth when given proper context. 

In this episode, Paul is joined by Jaime Kallay, a client who has been with him from the start. Jaime discusses her past with binge eating along with her weightless journey and her return back to the bodybuilding stage just a few months ago. Shedding light onto some of her biggest past struggles, she talks about what it took to overcome her binging tendencies and how her journey led her to where she is now. 

Breaking news... the Arnold 2020 is cancelled! Join Paul and Laurin for this EMERGENCY podcast where they report on the shocking news of the Arnold being cancelled just days before the actual event. What does this mean for the Arnold competitors and what does the future of this event look like this year? 

What happens when you eat a dozen Krispy Kreme donuts in an hour? Tune into this comical and fun-filled episode to find out and join Paul and Laurin as they conquer this ultimate food challenge each eating a bite of Krispy Kreme every minute, on the minute. 

Paul and Laurin are joined by Ryan Conley to discuss what it means to take a training deload. How and why are training deloads incorporated into training protocols and what determines the intensity and frequency of them? Granted that training deloads aren't just for powerlifters like many people believe them to be, Paul and Laurin discuss how they use them with some of the physique competitors that they work with and how the diet can be manipulated during that time as well. 

What is the best form of cardio to build your glutes and hamstring tie in and is it really possible to gain muscle with vigorous endurance training? Paul, Laurin, and Ryan Conley discuss some of their favorite forms of cardio when it comes to maintaining as much muscle as possible while also addressing some of the biggest concerns when it comes to cardio and muscle loss.

Paul and Laurin speak on the controversial subject of waist trainers in this episode. Not only do they talk about the possible implications and harmful affects that wearing a waist trainer can pose, but they also express their personal opinion regarding this Instagram "craze" and why they are not huge advocates of them. 

Keto seems to be a hot topic in the world of dieting, so what exactly is it and is it possible to be successful as a competitor on this diet? Paul and Laurin speak more on this topic and discuss their own experiences working with clients who have followed a strict keto protocol. They hit on topics such as macro distribution, ketone levels and more when it comes to working with these clients.

Paul and Laurin reveal #1 on the list of "Worst Fitness Advice" which states that lifting heavy makes will make you bulky. Where did this stereotype, specifically among the female population, come from and what makes it such awful advice? In this episode, Paul and Laurin reveal just how hard it truly is to put on size and build muscle and how this whole idea that "lifting makes you bulky" has evolved throughout the years. 

In this episode, Paul and Laurin discuss #2 on the list of worst fitness advice which states "no pain, no gain." Despite what some may say, pushing to your breaking point isn't always the most beneficial way in approaching your fitness regimen. In this episode, Paul and Laurin discuss this topic more in-depth and why training smarter, rather than harder is more likely to yield peak results. 

In this episode, Laurin and Paul debunk the common myth that running is the best way to lose weight. With this being number 3 on the list of "Worst Fitness Advice," Laurin and Paul discuss why running isn't always the best form of physical activity when having a weight loss goal. Not only can it be taxing on the joints and body furthermore inhibiting weight training intensity, but it can also lead to potential compensatory eating habits and compensatory movement patterns. 

Paul and Laurin discuss number 4 on the list of "Worst Fitness Advice" which states that you should not eat before training. In this episode, they dive into why this piece of advice is so subjective and why eating before a workout won't necessarily make or break your progress and/or inhibit your workouts in the gym. 

In this episode, Paul and Laurin discuss number 5 on the list of "worst fitness advice," which states that morning workouts are better. Find out what Laurin and Paul think about this idea and hear more about Paul's recent experience on how he made the switch from working out later in the day, to now getting up to workout everyday at 5am. Is this idea of morning workouts really "bad" fitness advice, or could it potentially have some benefits?

In this episode, Paul and Laurin discuss number 6 on the list of "worst pieces of fitness advice" discussing the idea that not every calorie is created equal. Although calories themselves are created equal, the way each macronutrient digests in your body is different. Paul and Laurin dive further into this topic, discussing some different research studies that have been conducted to further analyze the different ways the body uses each macronutrient, particularly protein. 

Counting down the 8 worst pieces of fitness advice, Paul and Laurin discuss number 7 in this episode, which states that "carbs make you fat." What's the correlation between high carb diets and body fat and is this correlation significant in scientific backed research? Tune into this episode to see where Paul and Laurin stand on this topic and why context and individual psychological cues can play a huge role in carbohydrate consumption. 

In this episode, Stephen Beaugrand and Daraja Hill join Paul for a special episode on all things bikini prep. With Daraja less than 8 weeks out from competing in the Arnold Classic, they talk competition prep strategies such as diet breaks, refeeds, stress management, and more. They also touch a bit on Daraja's own journey as a competitor as she will be taking the Arnold and Olympia stage for the first time this year. 

In this mini episode, Paul and Laurin kick off a new series counting down the top 8 pieces of worst fitness advice. In this episode, they discuss number 8 on the list: "it worked for me!" Many times people have this idea that just because something worked for them, that it will work for someone else. Although this can be true at times, specificity plays a huge role into how one person responds as opposed to another. Paul and Laurin talk more on this and how they deal with it as coaches. 

In this episode, Team Pro Physique coach and USF master's student, Kait Callahan, joins Paul to discuss an array of different topics. They discuss some of the innovative new research studies taking place within the master's program at USF along with some of the exciting new plans for Team Pro Physique as it continues to expand and grow. 

Paul and Laurin celebrate the new year with a highly requested Power Hour "drunk cast." During this fun-filled hour, they both drink a shot of beer every minute on the minute while discussing a plethora of topics that only get more interesting as the hour goes on. Tune into this hilariously funny alcohol-induced episode for some top of the line comedic relief and be prepared to laugh...a lot!!

On the series finale of the Podmas series, Paul and Laurin reveal the top piece of fitness advice which states that you should not drink sugar calories. They also discuss and reflect on some of their favorite pieces of advice throughout the whole Podmas series along with touching on fun future podcast plans for the year of 2020. 

On the second to last episode of Podmas, Paul and Laurin continue in counting down from the list of "top pieces of fitness advice" with number two which states that you should eat nuts. How does this piece of advice stack up against the rest of the pieces of fitness advice so far and how can a food with such high fat content really come in handy for some individuals? Find out more in this second to last episode of the Podmas series. 

On the 23rd day of Podmas, Paul and Laurin discuss the topic of junk food. How exactly is "junk food" defined and is it the end all be all when it comes to your diet? Tune into this episode as Paul and Laurin discuss this topic more in-depth along with their approach to tackling junk food around the holiday season. 

On the twenty-second day of Podmas, Paul and Laurin discuss the number 4 piece of fitness advice "don't fear coffee." Caffeine...is it the forbidden evil or are there actually some benefits from caffeine intake? And why does there tend to be this common stigma that too much coffee can be harmful? Find out more on this topic as Paul and Laurin dive into all things caffeine during this episode.

In this episode of Podmas, Paul and Laurin discuss the importance of omega 3s obtained through eating fatty fish. Why is having quality omega 3s important for one's diet and what are some possible alternative options to getting these besides intaking fatty fish? Learn about how the quality of fatty fish can can have an impact on the amount of omega 3s present and hear more about why this simple piece of fitness advice is so important, in this episode. 

On the twentieth day of Podmas, Paul and Laurin continue in counting down from the list of the best pieces of fitness advice. In this episode, they talk about getting more sleep and the preconceived notion that "sleep is for the weak." How can the lack of sleep inhibit our bodies and why is it that sleep can be one of the most powerful tools when it comes to maintaining good health? 

On the nineteenth day of Podmas, Paul and Laurin discuss gut health. What are some of the possible factors that can be linked to bad gut health and what are some of the things one can do to possibly prevent gut health/digestive issues? Tune into this episode as Paul and Laurin discuss negative stress perception, IBS, FODMAPs, and more. 

On day 18 of Podmas, Paul and Laurin continue in counting down the top pieces of fitness advice, discussing the importance of water intake. Why is it so essential, especially as an athlete, to get in so much water, and why can it be beneficial to get in water specifically before meals? Tune into this mini podcast episode to hear more on this topic. 

On day 17 of Podmas, Paul and Laurin discuss the idea of overcooking and burning meat. Does this mess with the carcinogenic profile and can it affect certain factors such as nutrient absorption and digestion? Tune into this episode as Paul and Laurin discuss this topic in more depth. 

On the sixteenth day of Podmas, Paul and Laurin talk about blue light exposure and avoiding bright light before sleep. How does the exposure to blue light affect the quality of our sleep and what precautions can we take to reduce this blue light exposure in our day to day lives? Find out more by tuning into this Podmas episode.

On on the fifteenth episode of Podmas, Paul and Laurin discuss supplementing with Vitamin D3. Oftentimes associated as the "sunshine" vitamin, Vitamin D3 has many different biological effects on the human body. So, how do you know if you need more Vitamin D3 and what are some of the potential risks of not getting enough D3? Find out more in this episode as Paul and Laurin go into more detail regarding the current research on this supplement.

On the fourteenth day of Podmas, Paul and Laurin discuss the topic of fruits and vegetables and how they factor into your dietary needs as an athlete. What are some of the potential risks that come with not incorporating them into your diet and conversely, what are some of the benefits for individuals that do incorporate them? Tune into this episode as they discuss this topic along with some of the falsifications regarding fruits and vegetables. 

On day 13 of Podmas, Paul and Laurin discuss number 13 on the list of top pieces of fitness advice which states to eat more protein. How much protein is required to maintain or even gain lean body mass and is there such thing as too much protein in your diet? Tune into this mini episode to find out just what the current research shows.

On the twelfth day of Podmas, Paul and Laurin discuss all things cardio. Counting down on the list of top pieces of fitness advice, number 14 states "do some cardio." In this episode, Paul and Laurin discuss their stance on it and how they have shifted their mindsets over the years when it comes to cardio in their own lives and the lives of their clients.

On the eleventh day of Podmas, Paul and Laurin discuss drugs and alcohol. Is there a downside to using them recreationally in the fitness community and can their use limit your ability to perform well as an athlete in the sport of bodybuilding? At what point do you simply draw the line? Find out more as Paul and Laurin share their surprising stance on this controversial topic, in this episode.

On the tenth day of Podmas, Paul and Laurin continue in counting down the list of the "Top Pieces of Fitness Advice" with number 16 which reads that you should use extra virgin olive oil. Aside from elaborating on what this may mean and why it earned a spot on the list, they also veer off into some Christmas movie discussions, fitting with the holiday theme of Podmas. 

On the ninth day of Podmas, Paul and Laurin talk about minimizing sugar in your diet. Should you be focused on limiting sugar and is it really in your best interest to track your sugar intake throughout the day? Both taking different angles in this argument, Paul and Laurin discuss their personal thoughts on this topic.

On the eighth day of Podmas, Paul and Laurin talk all about processed foods. Are ultra-processed foods that are high in carbs, fat and sodium the end all be all when it comes to your diet? Find out and tune into this episode as they discuss hyper-palatability, self-restraint and more as they all relate to eating refined carbs.

On the 7th day of Podmas, Laurin and Paul go into depth about nutritional fat and some of the repercussions that can occur as a result of having too little fat in your diet. They also discuss some of the rare instances in which a lower fat approach may be prescribed for certain individuals. 

On day 6 of Podmas, Paul and Laurin continue to countdown the top 25 pieces of fitness advice. In this particular episode, they discuss what it means to lift heavy in the gym and all of the amazing benefits that can come from resistance training. 

On the fifth day of Podmas, Paul and Laurin discuss how to make your food taste good by utilizing different spices and herbs. Food during a competition prep or a dieting phase can oftentimes be bland, so finding fun ways to "spice" it up can make it much more enjoyable and satisfying.

Maintaining good relationships while living an extreme fitness lifestyle can be challenging for many. On this Podmas episode, Paul and Laurin give their insight and advice on maintaining strong relationships whether you're choosing to live a competitive or non-competitive fitness lifestyle. 

On episode 3 of the Podmas series, Paul and Laurin discuss what it means to track food every now and then. They differentiate between what it means to be "too flexible" or "too rigid" when it comes to dieting and they also talk about how there is a time and place for everything when it comes to the extent in which you are adhering to your diet.