Soulfit Labs Podcast

So is there any truth to the post workout anabolic window? Is there an optimal time period for protein consumption where muscle gains can be maximized? What if I miss this theoretical window? Did I just workout for nothing?! Thankfully, the concept of the anabolic window is a lot more hype than truth. While protein timing pot workout is important to a degree, there are many other factors in play that dictate muscle growth and repair. In this podcast we discuss the process by which the body builds muscle, how and when to consume protein post workout, and how to optimize your body's ability to absorb the protein you consume. So, if your gym bag is dusted with protein powder, your car littered with shaker cups, or if you get anxiety at the thought of leaving the house without a protein bar, then this podcast is for you.

Most sugars are broken down to a mixture of glucose and fructose. Here, we explain why both should be limited (we tell you the exact amount for women and men) and how fructose is potentially more dangerous for you than glucose. I Having higher blood sugar is linked overall inflammation, poor immune function, neuropathy, arthritis, carpel tunnel, and brain diseases such as Dementia and Alzheimers. But it's not just your blood sugar or the glycemic index of food that you need to worry about — Understanding how fructose is broken down in your liver and stored directly as fat will shed light on why the glycemic index of food can be misleading. Once you understand the digestion process of fructose, you will see how maple syrup is actually better for you than agave. Lastly, we touch on artificial and fake sweeteners and why these “sugars” should also be limited. Even though these non-nutritive sugars are calorie free, keto friendly, and marketed as safe for diabetics and dieters alike— they are NOT the solution for reducing sugar cravings, overeating, insulin resistance, and weight gain. Give us a listen, a share, and shoot us a DM if you have any further questions! @laura_lucas_fitness OR @stevenhaahrfitness

The number one reason people fail at a diet is usually because they get HUNGRY. Everyone out there knows that being hungry does not feel good, but what does it really mean to be hungry? What happens in our bodies when we don't act on hunger right away? Why do we get more hungry as we continue to diet longer and lose weight? In addition to answering these questions, we also explain why hunger is not an emergency signal you have to immediately act on. Using the acronym HALT, we will share our method for evaluating hunger and understanding when to act on it. We hope that after listening to this podcast you will have better success with your diet plan and long term health goals! Gain control of your hunger — isn't always as urgent as it seems.

If you've ever wondered what the heck insulin has to do with fat loss, LISTEN UP! Insulin is your body's “fat storing hormone”. We need insulin to survive, but what happens when we become resistant to insulin? WE GAIN WEIGHT!! While a poor diet and lack of exercise can lead to weight gain, it is not the direct cause. The direct cause of weight gain is the hormone, INSULIN. What is Insulin and how does it get released by the body? What is difference between type 1 and type 2 diabetes? How can a regular, healthy person become insulin resistant and develop type 2 diabetes?  How can we undo insulin resistance and become more sensitive to insulin (and therefore burn more fat?). In this podcast we will answer all those questions as well as discuss how chronic high stress, high cortisol levels, and certain drugs can cause weight gain and obesity. If you're curious to learn more about the secret to weight loss and controlling insulin, “The Obesity Code” by Dr. Jason Fung, is a great read we highly recommend!

The world of health and wellness provides us with numerous options when it comes to taking control of what we put in our body's and when we do so. Your diet may be low carb, high fat, plant-based, gluten free, or even all these in one. Perhaps you're absolutely forbidden from eating any carbs before bed, or consume nothing but bulletproof coffee until well into the afternoon. Whatever the case, it's likely somewhat confusing and more than a little frustrating. In today's podcast we discuss the concept of intermittent fasting, no doubt a familiar term. While IF is considered a lifestyle, rather than a diet, it can be tricky getting started as an outsider looking in. No worries though! Together, we'll break the IF lifestyle down, talk about the different eating and fasting windows as well as which one might be right for you. Not to mention the tremendous overall health benefits—in addition to fat loss—that a properly executed “clean fast” can have on the body. We are talking everything from her improved mental clarity to cancer prevention here! So, grab your black coffee (or French Toast), tune in, and give it a listen!

What's intuitive eating? You've no doubt heard this term thrown around a LOT in recent months. Just listen to you body. Feed it when it's hungry. Stop when you're full. Easy. Or maybe not…either way, is intuitive eating the new standard that we all should be striving for? In this podcast, we talk about the benefits of intuitive eating when it comes to your overall heath, it's effectiveness for weight loss purposes, and how learning to count your macros properly should be considered a prerequisite on the road to whatever dietary goal you've set out to achieve.

What is the secret to self control!? Listen up! We are here to tell you our method for building healthy habits and resisting negative ones. These best past? It's not that hard. It comes down to your environment and your systems. Using the psychological tactics of temptation bundling and habit stacking, you can slowly build a better you. People who appear to have greater self control — are actually just better at two things. What are those two things? Delayed gratification and utilizing environmental cues. The most disciplined people are the people who RARELY need to practice self restraint; because they structure their life in a way that does not require heroic willpower. They create an environment that makes the right choice the easy choice. When you feel overpowered by your cravings, practice using delayed gratification. Allow for a pause between craving and reaction, and in that space, you will find self control.

Meal prep magic is undeniable and non-optional for dieters and health conscious eaters. Given that meal-prep is a non-negotiable, here are our TOP 5 TIME SAVING TIPS to master your Meal Prep! In this short episode, we give you all the tips and tricks to make meal prepping more enjoyable. Here are the 5 things you will want to consider …. Appliances, Freezer Items, Veggies, Meal Prep Containers, & Fridge Storage. Listen and learn all our secrets for faster meal preparation, more enjoyable dieting, and getting better weight loss results! Watch How I Meal Prep! Check out the Soulfit Labs YouTube videos on meal prepping with Laura. Meal plans, recipes, and grocery list guides are available on our website: http://www.soulfitlabs.com

Are you the type to have a mild panic attack when you miss a training session? What about a week? Or a month!? What happens when you stop lifting? In this video I discuss the science behind how the body builds and loses muscles, what to expect during training breaks or time off from the gym, and what you can do to avoid detraining--AKA losing those hard earned "gains." My latest video: https://m.youtube.com/watch?v=BFkN3EGb-Xc

If you've ever been unsure what diet is right for you, then you're in good company! Unfortunately, the health and fitness industry doesn't exactly make it any easier on you when it comes to making a real decision. If anything, it seems like the media/your trainer is promoting a brand new diet that will “supercharge” your weight loss/muscle building goals, from one week to the next! You have to eat [lots of] fat to burn fat, right? So... Should I go Paleo or Plant Based? Keto? Or maybe just Low-Carb…? Feeling a confused and a little discouraged yet? We don't blame you. The good news? There doesn't need to be anything confusing about it! In this podcast, we have an honest conversation about diets of all kinds, putting a particular spotlight on popular cultures popular pick, the Keto diet. So tune in for our thoughts on the focus on fat and how you can be 100% sure that your diet is the right diet for you and your goals!

If you've been feeling in a rut with your health & fitness goals lately, you are not alone. Listen to our uplifting and raw conversation on how to build your self confidence with tools like positive affirmations, vision boards, and tip jars. Here, we share our secrets to regain stength, courage, and positivity. In this podcast, we open up about how we - as fitness entrepreneurs - are ACTUALLY feeling about Quarantine. With everyone's patience for each other running thin and uncertainty about what the future holds, WE HAVE A SOLUTION for helping you overcome your fears and continue to reach your goals, even when they seem impossible.

Complete Myth or Holy Grail of Fat Loss—Fasted Cardio has been one of the biggest “buzz words” in the fitness community for quite some time. Wether you are a proponent or detractor of this particular training method, you're certainly familiar with the debate and likely have formed your own opinions…which is great! An informed conversation is usually a more productive one. And that's all we've set out to do: Have a conversation, present the evidence, share our thoughts, and let you decide. With that being said… In this episode we investigate and discuss the following questions: WHAT is Fasted Cardio? Is Fasted Cardio REALLY the best option for fat loss? Does it even MATTER—What do the STUDIES say? How should I decide if Fasted Cardio is BEST FOR ME? Tune in to get our take on these questions and check out our latest YouTube Video (linked bellow), where Steven (@stevenhaahrfitness) performs a case study—on himself—and discusses the science in depth. ————————— ⭐️LATEST VIDEO: Mythbust Monday 002 https://youtu.be/TJjY3poEYAY ⭐️ YOUTUBE CHANNEL: Soulfit Labs https://www.youtube.com/channel/UCUnUolzWPYDzUxQ_OWGltSw ⭐️ BUSINESS INSTAGRAM: @soulfit_labs https://www.instagram.com/soulfit_lab... ⭐️ WEBSITE: Soulfit Labs https://www.soulfitlabs.com/ ⭐️COFFEE: @coffeeovercardio Code: SFL10

In this episode, we talk all about how to work towards that coveted 6 pack look that so many of us are shooting for…and why no two 6 packs look alike! We discuss: Training Tips: Aesthetics vs. Functionality Diet Strategies: No, it's not as simple as “abs are made in the kitchen” (it's not complicated either!) Genetic Differences: What are “muscle bellies” anyway? All grounded in our own experiences both having and not having chiseled, washboard, perfectly symmetrical abs. So whether you have them, want them, or don't really care/are listening for a “friend”, tune in because this one's for everyone!

It's Mind over Muscle! Better put: It's Mind TO Muscle If you're a regular listener, I'm sure you've heard us throw around the terms “mind muscle connection” and “conscious movement,” but up until now, we haven't really explored what these terms mean. It's finally that time! In our previous episode, we explored the significance of strength training and the overall concept of training for health. We signed off with a cliff-hanger that hinted there was very much a better and worse way to strength train and that it had its basis in the mind. In this podcast we explore the science and mentality behind the Soulfit method of strength training, with a little help from TEAM IBALANCE! Ibalance is brand new company soon to be launching an absolutely incredible personal fitness machine that we believe yields some great physical benefits and which really embodies some critical concepts that lie at the core of our training philosophy. Check out their Instagram @ibalancemacine! As spoilers go that's not much of one, but you'll need to tune in to find out more! Trust me when I say this is an interview and a product you don't want to miss out on!

Welcome to the second installment in our Live Podcast series and the second episode in our Mastering Movement mini-series! Whether you're a fitness enthusiast looking to get the absolute most out of your at-home workout routine, or a fitness professional seeking the best way to guide your clients towards their goals in this new environment, then this is a series for you. In today's episode we discuss the core (pun intended) tenants or if the core and abdominal muscles and how to engage them properly in a plank and a push-up. Core engagement is absolutely foundational to safe and effective movement of all kinds and mastering the basics with the plank and push-up will up your fitness game by leaps and bounds! We're also coupling each live podcast with a Live Demo, which will directly follow each podcast on Instagram Live! Can't catch it live? No worries! We have each demo uploaded to our YouTube Channel for you to watch anytime. Link for today's demo included bellow! Questions, comments, or topic requests? We'd LOVE to hear from you! Feel free to reach out: IG: @stevenhaahrfitness or @Laura_lucas_fitness Email: Soulfitlabsla@gmail.com Website: https://www.soulfitlabs.com Demo Link: https://youtu.be/Ij1TGF1L7SA

Welcome to the first installment in our Live Podcast series and the first episode in our Mastering Movement mini-series! Whether you're a fitness enthusiast looking to get the absolute most out of your at-home workout routine, or a fitness professional seeking the best way to guide your clients towards their goals in this new environment, then this is a series for you. In today's episode, we talk about two staples of any workout routine, whether at home or in the gym: The Squat and Deadlift. If you're not 100% clear on the difference between these two movements and why they're not only important, but FOUNDATIONAL to your lower body training, weighted or unweighted, then tune in! We're also coupling each live podcast with a Live Demo, which will directly follow each podcast on Instagram Live! Can't catch it live? No worries! We have each demo uploaded to our YouTube Channel for you to watch anytime. Link for today's demo included bellow! Questions, comments, or topic requests? We'd LOVE to hear from you! Feel free to reach out: IG: @stevenhaahrfitness or @Laura_lucas_fitness Email: Soulfitlabsla@gmail.com Website: https://www.soulfitlabs.com Live Demo: https://youtu.be/x_36BWlx2Nk

With all the changes that have come out of the Corona Virus Quarantine, many of us have no doubt been struggling to adapt to a new lifestyle, new habits, and a new routine. Unless you are one of a select few, chances are this new routine doesn't include access to your favorite gym or fitness studio and your probably a bit concerned about staying on track with your fitness goals. In this podcast, we talk all about how you can not only maintain your fitness from home—without a gym, heavy weights, or fancy equipment--but continue to push forward and crush your goals. In reality, there has never been a better time to have big goals, or to jump into fitness for the first time, as the community has never been more united, motivated, and accessible! So tune in for our Top 5 Tips on how to make your At-Home Workouts as effective as they can be, learn about the benefits of doing a True HIIT Workout, and how taking the time to slow down and Master you Movements will see you progress by leaps and bounds when you do return to gym. As always, we would love to hear form you! Please reach out to us on: Instagram: @stevenhaahrfitness or @Laura_lucas_fitness Email: Soulfitlabs@gmail.com https://www.soulfitlabs.com

How Should I Train? This one is a loaded question if ever there was one! In this podcast I'm going to talk about one of the biggest divisions in fitness training... STRENGTH TRAINING vs. CARDIO …and which one YOU should be doing! Chances are you're firmly in one camp or the other. Chances are you have strong feelings backing up your stance. Chances are you've uttered one of the following phrases: “I don't want to LIFT WEIGHTS because it'll make me look bulky…I just want to be TONED!” OR “I don't want to do CARDIO because it'll BURN OFF all my muscle!" If either of these phrases sound familiar and/or strikes fear in your heart, then this podcast is for you! And Don't worry! I'm not here to bash either one. In fact, I absolutely LOVE both!! With a decades worth of experience in the fitness industry and competitive athletics... As an instructor at Barry's Bootcamp As a running coach at Equinox As a Spin & Pilates instructor at Coreology As a competitive distance runner and Obstacle Course Racer (100-150+ miles/week) As a high level strength competition/powerlifter capable of lifting 3x my own bodyweight (500 lbs deadlift) …I've been firmly on each side of the fence at different points in my life! In this two part series, I'm going to take a deep dive into how best to PHYSICALLY & MENTALLY train for your goals, hopefully putting your mind at ease and some of those fears to rest!

Are you dreaming of going plant-based with your diet? Before you make the decision to go plant based (AKA VEGAN), here are some IMPORTANT things you should know before you make the switch. In this episode learn all about the difference between animal versus plant protein, the pros and cons, 5 KEY NUTRIENTS (iron, omega 3, B12, vitamin D, and zinc) you may want to supplement, and WHATS BEST FOR WEIGHTLOSS. Additionally, we touch on food sensitivities, micronutrient testing, and when you should be avoiding certain foods (plants included). If you want to get a blood test done, check out Next Health! https://www.next-health.com/

WHAT SHOULD I EAT?! If you've ever been looking to lose weight, put on muscle, or improve your diet to get healthier, then you've no doubt ask yourself this question. Well, lucky for you we've got the answer! Unfortunately for you you're going to have to listen to this podcast in order to find out... OK, fair enough we'll share a little spoiler with you now. The truth is, there's no one answer to this question. But that doesn't mean there isn't an answer for you! It all comes down to three things... 1. Your goals 2. Your macros 3. Your lifestyle In a sentence: Its all about identifying where you want to go, tracking your progress, and taking ownership of the results. This isn't a quick fix! Such a thing doesn't exist when it comes to your health. It's a paradigm shift, a lifestyle change, and you're in it for the long-haul. So give it a listen and let us know your thoughts. Hope you love it! Blessings & Health

PROTEIN....what is it good for? ABSOLUTELY EVERYTHING. If you are looking to lose body fat or build lean muscle, make sure you are getting enough protein to reach your fitness goals. Listen up to this podcast to learn EXACTLY how much do you need, WHY you need it, HOW to add protein to your diet, and if you are someone who should be taking a protein supplement. If you have a friend or family member who is struggling with their diet and fitness goals, please send them a link to this protein podcast! Have more questions? We would love to hear from you! Please don't hesitate to reach out to us at @laura_lucas_fitness and @steven_haahr_fitness

DEFINE LOW… You'll have to listen to find out! In this episode we talk all about FATs and CARBs. Whether you love them or hate them, chances are you're not getting enough of one (or both) of these vital macronutrients. The good news is...its NOT YOUR FAULT! With so many conflicting messages spread around by media, popular culture, and even the FDA itself, it's hard to know what to think. Here we explore the basic science behind how the body uses Fats and Carbs and why they are both important components that directly effect our over-all, HOLISTIC, health. We also examine how changes in the health industry have created fear and confusion centered around Fats and Carbs, whether either of these foods truly deserve the label of “Good” or “Bad”, how certain popular diets—KETO & VEGAN/VEG/PLANT BASED—might not quite be the solutions they claim, and how to set yourself up for SUCCESS when planning out your own diet, based on our PERSONAL macronutrient breakdowns. In this episode, you'll learn: The basic science behind how the body uses both Carbs and Fats Are there really “GOOD” & “BAD” versions of these foods? Some important FACTS to be aware of if you're considering certain popular diets that discourage or severely limit consumption of one of these macronutrients Some tips that will set you up for SUCCESS when considering how Carbs and Fats factor into your diet—With examples for both MEN and WOMEN based on what we PERSONALLY eat Learn how to choose a diet where you can enjoy FOODS you like, while meeting your body's nutritional and calorie needs in accordance with your fitness goals. If you are looking for help with how many carbs and fats you need to reach your specific goal, please don't hesitate to reach out to us for a personal consult! Bonus: We'll talk to you for FREE! All you have to do is send an email or DM mentioning that heard this on our podcast and you'll get a 10 min consult! Talk soon! Instagram: @stevenhaahrfitness & @laura_lucas_fitness Email: soulfitlabsla@gmail.com

What the heck is a Fit Expo and should you go to one? Learn about who and what was at the Fit Expo in LA this year…and if you're someone who would like to attend a Fit Expo yourself (Next upcoming Expos are on August 15th in Anaheim and November 15th in San Diego). Here is a list of names and brands we mention in the podcast… Our favorite products: (1) LEGENDARY FOODS (sugar free Poptarts, nut butter desserts, and more), (2) HIIT NUTRITION www.hiitnutrition.com, (3) DOUGH IT WELL (plant protein cinnamon rolls) www.doughitwell.com, (4) SHOCOLAT (healthy plant based Nutella) www.choopoons.com (5) “PIG OUT” PORKLESS PORK RINDS (delicious vegan protein packed pork rinds) FREE SAMPLES on wed at www.pigoutrinds.com DEAL EXPIRES 2/9/20. (6) ONE PROTEIN BARS (new plant protein banana-bread bar tastes amazing! SAVE 20% NOW on Amazon or www.one1barbrands.com. Notable fitness influencers we love: EMILY HAYDEN @emilyhayden, “THE QUAD GUY” JULIAN SMITH @smith.julian, BRITTNEY CARBONE @brittneycarbone, and EDGAR BROWN FYT APP CEO @iamedgarbrown.

Today at the LA fit expo, we met Edgar Brown, Forbes featured CEO and co-founder of a new app called FYT. @iamfytapp If you are a trainer using excel sheets and google docs, LISTEN UP because we have good news! Edgar made this app easy-to-use for both clients and their trainers. Here, learn the story behind why Edgar created FYT app and how his own difficult journey led him to master his mindset on fitness. Being an ex-athlete with a debilitating injury, he discovered first hand what the fitness industry is currently missing — FYT app. We also talk about HOW Edgar UPGRADED HIS MINDSET, shifted his perspective on health, overcame cognitive dissonance, and took small steps to achieve greatness. Go check @iamedgarbrown (Forbes featured CEO & founder of @iamfytapp) Request Access to Beta Testing at the Facebook Group: FYT Community Recommended book read: “Atomic Habits” by James Clear.

In this episode you will learn all about your metabolism, how it functions, and how it relates to weight loss. How do we burn most of our calories? What can we do increase our daily calorie burn? How can we lose weight with it spending more time in the gym? What is the best type of workout for weight loss (it's not what you think!)?