The Garner Report

In this episode, you can expect 10 actionable strategies to be presented to you that you can immediately use to create revenue.  Times are tough, but since this is a worldwide health-related issue it means you have the most leverage right now in the marketplace since you're a health professional.  Use this time right now wisely and you will CRUSH this year!

A lot of people have their own hangover cures, but very few of them are actually scientifically validated.  In this episode, I outline the different strategies and supplements you can use to eliminate the hangover symptoms associated with alcohol.   

Sleep-deprivation is utilized as an interrogation technique for a reason, few things in life are as painful as not sleeping.  Unfortunately, many people out there suffer from sleep issues and yet so many trainers completely lack the true knowledge to be able to help someone at a root-cause based level. Today's episode is for the people out there who feel like they have "tried everything" and yet still sleep sub-optimally. Hope you enjoy!

Today's episode is all about FARTING! How much farting is too much? What are the top ten gas-producing foods? When do I know it's at an unhealthy point?  What should I do to stop farting so much? All of these questions and many more are answered in today's episode. Enjoy! 

Wow! Thank you all for submitting such amazing questions, I think this is the best "Ask Me Anything" episode yet.  In this episode, I answer questions on: 1. Carbohydrate Cycling 2. Intermittent Fasting 3. Structural Imbalance Testing 4. Underrated Mistake People Make With Their Health 5. What My Main Motivator Is 6. How Effective Are Peptides 7. Lab Testing 8. How I Calculate Calories/Macros ...And a TON more! Hope you enjoy. 

Today, I did the unthinkable for most people in 2020 -- I left Instagram and Facebook.  Most people would never fathom doing this, ESPECIALLY if they run an online business like I do.  But, I did an extensive pro/con analysis and came up with 12 reasons why it's better for me both personally and professionally to make my exit.  I'm not saying I'm right, I'm just offering my opinion. Hope you enjoy. 

This is one of the most important podcasts I have ever recorded and is something the entire industry needs to learn if we are going to truly help people improve the quality of their lives.  If you understand what I say within this podcast and start applying it to your life, I guarantee you life-long mental, emotional, and physical wellness. 

Magnesium is one of the most important minerals in our entire physiology and it is one of the few supplements that I utilize on a very regular basis in my practice.  After this episode, you will know six new evidence-based reasons why magnesium supplementation can help you -- Plus, you will know the best foods and supplements to meet your daily needs.  Enjoy!

Gluten has gained tons of interest in both the general population and scientific community in the past decade.  Naturally, with anything popular, we get a mixed soup of both facts and fallacies.  Whos' correct? Is there more to the picture here? What does the data really say about celiac disease, gluten intolerance, and non-celiac gluten sensitivities?  Find out all of this and much more in today's episode! 

One of the most pervasive and damaging myths in the modern nutritional landscape is the idea that all calories are created equal.  This is complete BS. In this episode, I outline over 10 different reasons why a calorie is NOT a calorie and how I recommend you approach your nutritional program design.  Enjoy!

In modern competitive society, a lot of us are looking for ways to optimize our creativity, memory, focus, attention span, and overall daily productivity.  Because of this, and because of the movie "Limitless", smart drugs are gaining a ton of popularity.  Learn the truth about them in this research-packed episode that outlines eight different natural, synthetic, and prescription smart drugs and what their associated benefits and side effects are. 

Weight gain during the holidays is something we would all like to have a stronger grip on.  We want to enjoy ourselves with friends and family, but, what are the ways we can do that while minimizing the ill-effect it may have on our health and fitness goals? In this episode, I offer you ten practical tips you can use this holiday season to ensure you both enjoy yourself AND you take better care of yourself.  Enjoy!

We all like to go out for a few drinks every now and then and we have all been offered very contradicting advice.  Should we not drink at all? Is it ok to have some? Where do genetic, gender, body composition, and current state of health fit in to the picture of alcohol metabolization?  All of these questions plus many more are answered in this research-packed episode. It's time to finally get a real answer on this one!  

Mental health is something we all struggle with during certain periods of our lives for many different reasons.  In this episode, I outline the different links that have been made in the scientific literature towards mental health and dietary intake, what nutrients you can use to improve your symptoms, what foods you should stay away from if you struggle with mental health, and a six-step process to become the best version of yourself.  If this episode helps just one person then I've done my job, hope you enjoy it. 

Keeping your muscle during a fat loss phase is a lot easier said than done. That's why in today's episode I dispell plenty of the myths that exist in this department of physique transformation and human performance and offer you the exact strategy you need to not lose "weight" -- but start losing more FAT.  Enjoy!

In this episode, I walk you through six different evidence-based reasons why you should start meditating and explain in simple terms what the real science has to say in this world.  Meditation is gaining a ton of popularity, but what are the REAL benefits?  Listen to this podcast because I KNOW it can help you and I KNOW I'm likely going to talk to you about some things you have never heard of before (even if you're really into this stuff).  Enjoy! 

In this episode, I dive into the research on sleeping and talk about what benefits you can REALLY expect from napping, when is the best time to take a nap, and how long should your naps be (two different lengths are recommended based on your time allowance). Enjoy! 

In this episode, I take a massive dive into the scientific literature on brain chemistry and it's relationship to nutrition and catch you up to date in a layman's way on what's relevant in 2019.  Do carbs make you sleepy? Is the meat and nut breakfast legit? Can we make diet choices based on neurotransmitter profiles? What about carbs pre-workout? All of these questions and many more are answered in this information-packed episode. Enjoy!

In this episode, I outline 10 different science-based reasons why you need to incorporate Omega-3 fatty acids into your diet.  Fat loss, muscle building, brain health, and specific disease protection are all discussed in fine detail in this short episode and you can expect to leave it knowing more about health enhancement through fatty acid supplementation than 99.9% of the people around you. In the end, daily recommendations and fatty acid customized protocols are outlined so you have not just the "why" behind your decision, but also the actionable "how" to go with it.  Enjoy!

In this episode, I DEFEND sugar. There are two big myths about things like white flour and table sugar that need to die and this podcast is going to set the record straight.  Insulin resistance, micronutrient availability, human metabolism pathways, and overall recommendations surrounding sugar intake are included in this episode. If you're in the health and performance game and you care about real science, you're not going to want to miss this one. 

In this episode, I walk you through the 5 "must-avoid" foods that you need to remove from your diet if you want to optimize the function and longevity of your brain health.  In a previous episode, I told you what the BEST foods for brain health were, but, it's just as important to recognize what the WORST foods are as well so that you can avoid them and always move forward with your goals.  Cheers to a more energetic and productive you!  

In this episode, I talk about some of the ways I mentally and physically deal with bad training sessions. Look, we've all been there. Nobody ever "crushes it" every single time.  If you're progressively overloading with your training, you're bound to run into a major block of mental, physical, and emotional resistance every now and then. For those days, remember this episode. 

In this episode, I dig through the scientific literature to present to you four different foods that you can start incorporating into your diet today to improve memory, cognition, focus, and attention span. Moreover, since they improve the health of the brain as a whole, there has also been plenty of data collected that they help prevent the progression/risk of cognitive decline, Alzheimer's, depression, and the damage caused by inflammation in the brain. Eating these four foods will put you in a great position so that you can be preventative rather than reactive in these health and performance-based scenarios.  Enjoy!  

In this episode I outline some of the most common pitfalls I see within my lab analysis of both the vegan and vegetarian populations and offer simple solutions to fill in the micronutrient gaps so that you can improve your athletic performance, recovery, and overall health with this dietary approach. 

In today's episode, we are going to take a deep dive into the relationship between gut health and hormone balance within the body.  Root causal issues for hormonal balance aren't always found within the endocrine organs of the body, as research continues to emerge we are starting to see just how powerful your gut health is to your whole-body health.  I cover sex hormones, hormone metabolism, possible areas for dysfunction, differences in hormone levels between genders and ethnicities, and ultimately lead you towards your 3-Step Solution to improving your gut health.  Enjoy! 

In this episode, I sat down... turned my microphone on and went on a 10-Minute rant.  The industry is going through a messy divorce right now and it needs some correcting.  As a listener of my podcast, I feel obligated to point out exactly what you should be looking for in your education provider and how you need to navigate from this point moving forward to become the best version of yourself. 

I want to thank YOU for today's episode! What a bunch of great questions that allow me to really dive deep into my approach.  Here's what was asked: 1. Is nutrition 80% and training 20%? How would you respond to this? 2. What are your top recommended nutrition books?  3. Do you recommend probiotic-rich foods every day? 4. Your thoughts on BCAA's/Amino acids pre or post-workout, or on off days?  5. How can female athletes regain their menstrual cycle without adding more fat? 6. What's the best magnesium? Also, how much should I take and when should I take it? 7. Are collagen supplements worth the hype? 8. What are the fundamentals of strength training? 9. What exactly is periodization? 10. How long do excess calories take to turn into fat? Does the timing of these calories matter? 11. In what context would you use a habit-only approach with your clientele? 12. How accurate do my calories and macros need to be? 13. If you could build an app, what would it be?

In today's episode I tackle the most comprehensive study ever conducted on wearable fitness technology and provide you with my thoughts on if these are great, good, neutral, or terrible ideas for your health.  As always, there are both positives and negatives here, but, listen to this podcast so you know what to use and what to throw away in terms of your quantifiable data.  Enjoy!

If you have ever struggled with your relationship to food, to the scale, to your body, to the gym, or with the health and fitness industry as a whole -- then this one is for you.  Tune in and listen to my top 5 tips to heal your relationship with food and put you on a path to true mastery of health and wellness. 

In this episode, I break down several research studies and explain them in plain terms to articulate why it's not always the smartest idea to use intensity percentages in your training program design.  MANY coaches use the intensity percentage prescription model as a way to program how much you should be doing. As I get further into my career in both experience and sports science knowledge, I am getting further and further away from this overly simplistic approach. In the end, I provide a conclusion and a new way of thinking to change the way you approach program design.  

Today's episode is all about the TRUTH behind environmental chemicals. Which chemicals do we need to be concerned with?  What's the real research say?  Are they harmful to our health? How do they impact the body? Are they an overrated or underrated concern? What should we do about it? All of these questions and much more will be discussed so don't miss this one. 

In today's episode I dive into the research on the super popular CBD oil and provide you the answers you need to here on the pro's and con's behind the use of this substance.  In this short research review I break down what CBD oil actually is and then move into discussing the evidence behind the claims such as: 1. Pain relief 2. Anxiety and depression treatment 3. Cancer fighting effects (warning: rant ahead) 4. Neuroprotective effects 5. Acne 6. Miscellaneous claims 7. Negative side effects Enjoy! 

In this episode I compile all the evidence to provide you everything you need to know about: - Protein Intake and Function - Protein Intake Variations for Different Populations - Can High-Protein Diets Damage Your Kidneys? - How Much Protein Should I Be Having? Enjoy! And if you want to learn more about my approach to training, nutrition, and lifestyle optimization -- go to https://coachgarner.com/integrity-journal/ and get set up on the Integrity Journal today. 

In today's episode I make it a point not to include any duplicate data from Episode 27 on artificial sweeteners and instead aim to challenge the current arguments against diet drinks and their effects on body composition.  What about the cephalic phase of digestion? What about insulin? What about the obesity and overweight population trends? How about the direct experimental data? And much more are all wrapped up into this quick listen to get you up to date on the truth behind diet sodas. 

In today's episode I do a QnA for everybody who responded in the thread on Instagram last week for today's episode. Buckle in, this is a beast of an episode with lots of content on: The Role of Genetics in Body Composition The Science of Protein Intake Brain Nutrition and Supplements Eating For Your DNA Type How To Get Results When Stress is High Management of Psoriasis Front or Back Squat? How I Build Hip Stability Should You Do Total Body, Push/Pull, Or Other Designs? How Do Strength Curves Impact Hypertrophy Program Design? And lots more!  Enjoy!

In today's episode, I dive right into the heavy and sensitive topic surrounding the psychology of unconscious bingeing.  Have you ever or have you ever known someone to feel "removed" from themselves during an episode? Or, wake up and find that the kitchen was raided in the middle of the night? Then, this episode is for you. Lean on my years of coaching experience to become a better you. 

In this rant-filled episode, I dive into the top 3 coaching mistakes that I see coaches making on a regular basis that are ruining the results their clients could otherwise be making.  If you're in the health and fitness industry and you're in charge of offering people training and/or nutrition guidelines, this is a MUST listen in order to make 2019 the year you get the best results possible for your clientele.  These mistakes are honestly something I wish I was taught when I first got into the industry, take this opportunity to learn from my past and move forward a true leader in your field.  

So many people are stuck with their constipation and don't know where to turn, yet so often I find that they have only ever been told a couple things: "Drink some water, and increase your fiber intake" Sure, that helps one avenue to relieve constipation, but did you know that there are SIX different ways in which people can become constipated?  In this information and APPLICATION packed episode, you're going to learn how to end constipation forever because you will have the tools to treat it from all angles.  Enjoy! And please share it with anyone you know who suffers. 

In this episode, I dive deep into the scientific literature around what type of health effects are happening inside our body in response to radiation exposure. For obvious reasons, this is a research-packed episode. Expect to leave this one knowing more than 99.9% of trainers and coaches out there on the different types of radiation and how that ultimately impacts our health.  Enjoy!

In this episode, I give my unfiltered answer to when people come up to me and say "I wish I could have carbs" Expect a research PACKED episode discussing the insulin theory, the leptin resistance theory, energy balance, and cultural dietary practices. In the end, i'll shed insight on the truth behind what drives real results. Buckle in!

In this episode, I dive into the longstanding theories surrounding food combining and offer you the practical truth behind them all.  Can I have fruit with protein? Should I have dairy only by itself? Can I have carbs and fats in the same meal? What about the acid/alkaline nature of the foods going into the stomach? All of these questions plus many more are answered in this short no-nonsense rant.  Enjoy!

Today's Garner Report is here! In this episode, I am going to walk you through my thoughts on the never-ending popularity behind the liver and gallbladder cleanse.  I was taught this in some of my certifications, so I know the in's and out's of what it is and how the protocol is designed. Does it work? Does it kind of work? Or is it a complete and total scam? I break down the entire cleanse in this super quick episode and offer my two cents -- if you've ever heard of cleansing before, this is a must-listen for you. 

Today's Garner Report is here! In this super quick episode, Coach Garner answers the question so many of us have heard before, but aren't exactly sure what the answer is, and that's: Does sodium increase my blood pressure? In this quick rant you'll become a nutritional historian and Dan brings us back from the past all the way up to present day and breaks the data down for you in simple to understand terms. In the end, you'll be clear on what so many people are confused about. Enjoy!

In this episode, I dive into a very important conversation that can help so many coaches make more money and create more freedom in their life. That is, the five step process to transitioning your fitness or coaching business online.  So many coaches want to take the leap, but they are afraid to do it because they aren't confident in their blueprint. Let me lay out 5 critical "must knows" for you so you can start taking more action towards creating the life that you want.  In the end, you will have a new perspective and will have new tools to work with in order to become the best version of yourself. Enjoy!

In this episode, I dive into a very important conversation that can help so many people towards their relationship with food. Through a combination of research knowledge and experience working with over 1000 clients in a 1-on-1 setting, I discuss some of the most stand-out factor and considerations I have seen in my career as a coach as it pertains to binge eating and offer some mindset tips that you can use immediately to start taking control of your life. In the end, you will have a new perspective and will have new tools to work with in order to become the best version of yourself. Enjoy!

In this episode I am going to tackle one of the most controversial and discussed subjects in modern nutrition science – which is the application of exogenous ketone supplementation and what types of benefits, downsides, and side effects one can expect with regular use. We will start with a quick breakdown on what a ketogenic diet actually is, and what is required to achieve a true state of ketosis. From here, we will breakdown both the science and application of ketone supplementation and how it measures up in the categories of fat loss, appetite suppression, performance, and overall cost-benefit analysis. In the end, you can expect to have a firm understanding of the data up to this point as I took extreme precaution to lay it out in simple to understand terms. Enjoy!

In this rant-happy episode, I am going to get a little crazy about five different things that drive me nuts in this industry. To keep things nice and fresh (and to cut the list down to 5 from 687) I decided to choose one thing that drives me nuts from five different categories: Nutrition Training Supplementation Business Psychology Although this episode was recorded with me on offense the whole time, the reason I am on offense is because I feel that these are some of the most important lessons anyone in this industry could ever learn. Enjoy!

In this episode, I am going to walk you through 9 different immediately actionable strategies that you can use to start targeting your belly fat loss so you can start taking your health and physique to the next level today. Throughout this episode, you're going to discover exactly what belly fat is, why it is particularly unhealthy, and then be given 9 different strategies to start tackling through your diet, supplements, and lifestyle choices. Once you're done this one, you will be leaving no stones unturned and will be familiar with an entirely new section of the research on total health optimization.    Enjoy the show!

In this episode, I going to outline the 10-Steps you need to take to create a morning routine for optimal fat loss. Something the most successful people in the history of mankind all have in common is that they all had a morning routine that set them up for success so that they could dominate the day – if your goals are optimal fat loss, then you should be no different. Tune in to this must-listen episode for anybody who has stalled on their weight loss and let's get your morning routine dialed-in to maximize your fat loss efforts. Enjoy the show!

In this episode, I want to talk about the three most underrated aspects of coaching that are going to drive your results through the roof. If you're a coach for any type of client or athlete, it will never matter how knowledgeable you are if your communication skills are garbage. What truly bonds a coach-client relationship together is the way in which they communicate, both verbally and non-verbally. If you want to master the science and art of coaching, this is a must listen. Enjoy!

In this episode, I am going to give you all of the tools you will ever need in order to start taking control of your jet lag symptoms, and turn yourself into a healthy, high energy, high performing individual – no matter where you are in the world. In this information packed episode, you're going to be taught 4 major strategies to reduce jet lag, tips on what you should be doing pre/during and post flight, and what my exact jet lag protocol is (doses, timing, and products all included). If that wasn't enough, we're going to end with 9 bonus tips on top of all that because I wanted to speak from experience as well and what has worked for me – and not just exclusively speak from the highly data driven strategies discussed above. Enjoy the show!