The In-situ|Collective Podcast

Episode 152. What is the best fat-loss diet? Let's talk about how to optimise your diet for fat loss! ALL diets achieve fat loss by causing you to eat at a caloric deficit. Meaning that you're eating fewer calories than you're burning every day. Research has time and time again proven this idea. Whether it's keto, intermittent fasting, paleo or whoever else, although these diets may each have certain psychological and physiological benefits - none of these diets or methods have any "special fat loss effect." They instead work by making it easier for you to eat less calories. Tune into this episode to learn how you can start eating fewer calories to lose fat with ease! As always thank you for your support and engagement, it means the world to us.Please enjoy!References:Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis. Johnston BC, Kanters S, Bandayrel K, Wu P, Naji F, Siemieniuk RA, Ball GD, Busse JW, Thorlund K, Guyatt G, Jansen JP, Mills EJ. Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis. JAMA. 2014 Sep 3;312(9):923-33. doi: 10.1001/jama.2014.10397. PMID: 25182101.The effects of high and low energy density diets on satiety, energy intake, and eating time of obese and nonobese subjects.Duncan KH, Bacon JA, Weinsier RL. The effects of high and low energy density diets on satiety, energy intake, and eating time of obese and nonobese subjects. Am J Clin Nutr. 1983 May;37(5):763-7. doi: 10.1093/ajcn/37.5.763. PMID: 6303104.Dietary energy density and weight regulation.Yao M, Roberts SB. Dietary energy density and weight regulation. Nutr Rev. 2001 Aug;59(8 Pt 1):247-58. doi: 10.1111/j.1753-4887.2001.tb05509.x. PMID: 11518179.Dietary energy density is associated with energy intake and weight status in US adults. Ledikwe JH, Blanck HM, Kettel Khan L, Serdula MK, Seymour JD, Tohill BC, Rolls BJ. Dietary energy density is associated with energy intake and weight status in US adults. Am J Clin Nutr. 2006 Jun;83(6):1362-8. doi: 10.1093/ajcn/83.6.1362. PMID: 16762948.Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation.Helms, E. R., Aragon, A. A., & Fitschen, P. J.. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11(1), 20. https://doi.org/10.1186/1550-2783-11-20 Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion.Gardner, C. D., Trepanowski, J. F., Del Gobbo, L. C., Hauser, M. E., Rigdon, J., Ioannidis, J. P. A., Desai, M., & King, A. C.. (2018). Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion. JAMA, 319(7), 667. https://doi.org/10.1001/jama.2018.0245

Join us for yet another podcast episode as we delve into the topics of obsession and investment. Likely not in the way you are imagining… We explore the connection between food obsession and the tendency to self-diagnose through social media. Discover why a healthy dose of obsession can be the secret ingredient to maintaining a healthy diet and lifestyle. We'll also discuss why we readily invest in gadgets and trinkets, yet hesitate when it comes to investing in our bodies and how the latter is far more beneficial for both our physical and mental health. Our Three Cents:Something to Try: 1) Replacing social media time with reading. 2) Turn off all social media notifications. Something to Watch/Listen to: Tim Ferriss: How to Learn Better & Create Your Best Future | Huberman Lab Podcast (YouTube, Spotify)As always thank you for your support and engagement, it means the world to us.Please enjoy!

This week on the podcast we are back with another Q and A episode! As always thank you for your support and engagement, it means the world to us!Please enjoy!1. I often travel for work and find it challenging to maintain a healthy routine on the road. Do you have any tips for staying active and eating well while travelling?2. I struggle with finding the motivation to exercise when I'm feeling low or going through a tough time emotionally. How can I overcome this and stay active for my mental health?3. I find it so confusing to compare food products. How do you read food labels and make informed choices at the supermarket? What are some key things to look for on food labels to make healthier choices?4. Tell us more about Mack and Jack things! When and how did you guys meet?5. Besides the podcast, do you have any other big things you want to accomplish? 6. What is the one thing you will continue to do every day no matter what? 7. If you are going to get into the fitness industry what is one thing you have learned, that you have actually taken on board?8. How has your schedule changed since leaving the country, routine, habits, etc? 9. Have you noticed a difference if the goals between the people you train in the city vs the people you trained in the country?

This week on the podcast we chat about the new ‘pre-workout' Jack now swears by and how it could help you improve your performance both in and out of the gym. We also answer the question, “What is the best way to consume fruit? Juiced, blended or whole.” The answer might surprise you, so be sure to tune it and learn how you can manage the increasingly well-known ‘fruit-glucose spike.' Out Three Cents Something to Try: Herman Brot Complete Protein BreadSomething to Watch: Arnold Documentary Series on NetflixSomething to Listen to: Lifespan with Dr. David Sinclair (podcast)As always thank you for your support and engagement, it means the world to us!Please enjoy!LINKS: L-theanine

This week on the podcast we chat about why we are generally more unhealthy now than we were 30 years ago, you might be surprised to hear it's not all due to a lack of movement! We also discuss the most simple and cost-effective way you can improve your life satisfaction. As always thank you for your support and engagement, it means the world to us!Please enjoy!

Episode 147. How to Build Willpower and When to Eat Post Workout.This week on the podcast we chat about willpower! We discuss how we have built habits and strategies to ensure we are always (well almost always) in control of our willpower which has allowed us to achieve more, always get our workouts in and eat a well-balanced diet. We also cover post-workout nutrition and the new research that shows the timing for men and women is actually completely different!When to eat post-workout: https://journals.physiology.org/doi/full/10.1152/jappl.1998.85.5.1823) Out Three Cents Something to Try: Creatine (read our blog to learn more) Something to Watch: Sweet Tooth on NetflixSomething to Listen to: Thinking, Fast and Slow by Daniel KahnemanAs always thank you for your support and engagement, it means the world to us!Please enjoy!

Episode 146. Answering Your Health and Fitness Questions.This week on the podcast we answer your questions! From "What are some effective strategies to combat sugar cravings and maintain a healthy diet?" to "What are the most common mistakes people make when starting a new fitness regimen, and how can we avoid them?”Plus some rapid-fire personal questions to get us warmed up!As always thank you for your support and engagement, it means the world to us!Please enjoy!

Episode 145. Why You Should Fex More and the Benefits of Tracking Your Workouts.This week on the podcast we discuss how flexing your muscles (and not just your biceps) can lead to more calories burned, better body composition and improved recovery. We also touch on why you should consider tracking the weights you lift in the gym for better performance and increased motivation. As always thank you for your support and engagement, it means the world to us!Please enjoy!

Episode 144. Fearing The Gym and Burning Calories in a WorkoutThis week on the podcast we discuss how you can begin to feel more comfortable in the gym using the concept of exposure therapy, why focusing on calories burned in a workout is a waste of your time and the three most important things to focus on when your goal is to build muscle. As always thank you for your support and engagement, it means the world to us!Please enjoy!

Work With Us: https://www.in-situcollective.com/enquire Join the In-situ community: https://www.in-situcollective.com/newsletter Episode 143. Does Lifting Weights Make You Bulky? And How to Stick to Your New Habits.This week on the podcast we discuss why lifting weights alone will not make you "bulky" and all of the other external factors you need to dial in if building muscle is your goal. We also talk about what to do when you "fall off" the diet and fitness wagon and how you can avoid the vicious on-again-off-again cycle when it comes to diet and exercise.Watch, Listen, TryWatch: Netflix series BEEFListen: Audiobook ‘Working Hard, Hardly Working' by Grace BeverlyTry: Sissy Squat As always thank you for your support and engagement, it means the world to us.Please enjoy!Follow us or contact us here: Enquire about online personal training HEREJoin us on YouTube HEREJoin our mailing list HEREFind us on social media @jack.lgraham @mack.insituCheck out our guides and eBook shop HERETry RecGen Clothing. Get $20 off when you shop with my link. Shop Now.

Work With Us: https://www.in-situcollective.com/enquire Join the In-situ community: https://www.in-situcollective.com/newsletter Episode 142. The Ultimate Guide to Improving Your Sleep Download your free Sleep Checklist here.This week on the podcast we talk all things sleep! Getting a good night's sleep is essential for both physical and mental health. During sleep, our bodies repair and regenerate, and our minds process and consolidate memories. Inadequate sleep can lead to various adverse health consequences, including an increased risk of obesity, heart disease, and diabetes. Inadequate sleep can also make it harder for you to achieve your goals whether that is weight loss, weight management, muscle gain or optimal cognitive performance and focus. Join us for this episode as we explore various methods to improve your sleep and ultimately your well-being. As always thank you for your support and engagement, it means the world to us!Enjoy.Download your free Sleep Checklist here.Links for Sleep Tools: Sunrise Alarm ClockMantra Sleep MaskLoop Earplugs Follow us or contact us here: Enquire about online personal training HEREJoin us on YouTube HEREJoin our mailing list HEREFind us on social media @jack.lgraham @mack.insituCheck out our guides and eBook shop HERETry RecGen Clothing. Get $20 off when you shop with my link. Shop Now.

The Ultimate Nutrition Guide for Beginners https://www.in-situcollective.com/collection/p/the-ultimate-nutrition-guide Work With Us: https://www.in-situcollective.com/enquire Join the In-situ community: https://www.in-situcollective.com/newsletter Episode 141. Answering Your Questions!This week on the podcast we answer all of your questions from eating raw eggs to life in Melbourne. What are your current training goals? How to quickly reduce your resting heart rate? Is it good to chew gum when you're hungry?Study: A small but significant reduction in snack intake was observed, chewing gum reduced the weight of snacks consumed by 10% compared to no gum. Overall, chewing gum for at least 45 min significantly suppressed rated hunger, appetite and cravings for snacks and promoted fullness.Is it okay to eat raw eggs?Do I need a rest day? How do you explore and manage to get work done? No car? Does that mean no trips to visit the family?How's the Melbourne adjustment going? Work, study, Jack's new job. As far as options and accessibility go, has your food/diet changed? Do you ever train at the gym Jack works at for a change of scenery? Watch, Listen, TrySomething to watch: Bullet Train Something to listen to: Feel Better, Live More: Hormones and Menopause: why women need a different approach to Men Something to try: Woolworths high protein yoghurtAs always thank you for your support and engagement, it means the world to us!Enjoy.Follow us or contact us here: Enquire about online personal training HEREJoin us on YouTube HEREJoin our mailing list HEREFind us on social media @jack.lgraham @mack.insituCheck out our guides and eBook shop HERETry RecGen Clothing. Get $20 off when you shop with my link. Shop Now.

The Ultimate Nutrition Guide for Beginners https://www.in-situcollective.com/collection/p/the-ultimate-nutrition-guide Work With Us: https://www.in-situcollective.com/enquire Join the In-situ community: https://www.in-situcollective.com/newsletter This week on the podcast we discuss why counting calories is important for reaching your aesthetic goals but isn't necessarily the key to improving your health. So we offer you our top three tips to improve the quality of your diet. Jack touches on how hard you should be pushing in the gym, what coming close to failure looks like and how often you should be doing it. Lastly, Mack discusses recent research that has shown that nutrition plays a significant role in the development and management of depression. A deficiency in more than four essential micronutrients was associated with an increased risk of developing depression.As always thank you for your support and engagement, it means the world to us!Enjoy.Special mentions: Nose vs. Mouth Breathing Clip: https://www.youtube.com/watch?v=QuTkczqLAU8&ab_channel=MindsetRx Chris Williamson and Alex Hormozi: https://www.youtube.com/watch?v=JuNOFW-oVn8&ab_channel=ChrisWilliamson Mingle Seasoning: https://www.mingleseasoning.com/ Study References: https://link.springer.com/article/10.1007/s00394-017-1514-z https://www.nature.com/articles/ejcn2015202 https://dx.doi.org/10.1016/S0924-977X(03)00032-4 Follow us or contact us here: Enquire about online personal training HEREJoin us on YouTube HEREJoin our mailing list HEREFind us on social media @jack.lgraham @mack.insituCheck out our guides and eBook shop HERETry RecGen Clothing. Get $20 off when you shop with my link. Shop Now.

Work With Us: https://www.in-situcollective.com/enquire Join the In-situ community: https://www.in-situcollective.com/newsletter In this episode, we explain why you DON'T need to walk 10,000 steps a day! We explore the origins of the 10,000 steps per day target and the many physical and mental health benefits of walking daily. From improving heart and lung function to aiding weight loss and enhancing cognitive function, walking is a simple yet powerful way to boost your well-being. We also discuss practical tips and strategies for incorporating more walking into your daily routine, including how to set achievable goals, make it enjoyable, and find ways to integrate it into your daily life. Whether you're a 10k-a-day fanatic or just starting out, this episode will help you step up your health and vitality, one step at a time. As always thank you for your support and engagement, it means the world to us!Enjoy.Ask us your questions here: https://www.in-situcollective.com/questions References: https://pubmed.ncbi.nlm.nih.gov/32207799/ https://pubmed.ncbi.nlm.nih.gov/30080077/ https://pubmed.ncbi.nlm.nih.gov/31141585/ Follow us or contact us here: Enquire about online personal training HEREJoin us on YouTube HEREJoin our mailing list HEREFind us on social media @jack.lgraham @mack.insituCheck out our guides and eBook shop HERETry RecGen Clothing. Get $20 off when you shop with my link. Shop Now.

Work With Us: https://www.in-situcollective.com/enquire Join the In-situ community: https://www.in-situcollective.com/newsletter In this episode, we give you everything you need to create an effective workout program for health and longevity. We go through our entire week of training, exercise selection and methodology so you can write your own workout program. You can download the free workout schedule here The Ultimate Workout Program For Health And LongevityCreating an effective workout program for health and longevity requires careful consideration of a wide range of factors. Exercise is an important aspect of maintaining a healthy lifestyle and can have positive benefits for both physical and mental health. However, developing a workout program that is tailored to individual needs and goals can be challenging. In this podcast, Mack and I outline key steps to help you create the ultimate workout program for health and longevity.Assess Your Fitness LevelBefore starting any new workout program, it is important to assess your current fitness level. This will help you determine what types of exercises are appropriate and highlight any imbalances or mobility issues that need to be addressed. As always, if you are not sure or have any questions you may want to consult with a physician or certified fitness professional to help you assess your fitness level and determine the best approach to your workout program.Set Realistic GoalsSetting realistic goals is an essential part of creating an effective workout program. Consider what you want to achieve from your workout program, whether it be weight loss, increased strength, or improved overall health. Be specific about your goals and set a timeline for achieving them. Remember to set realistic goals that are attainable and sustainable over the long term. If you need any help setting your goals and sticking to them, check this out Reach Your Potential: A Guide to Setting and Achieving Your GoalsTrack Your ProgressTracking your progress is an important part of maintaining motivation and achieving your goals. Keep a record of your workouts, including the exercises you performed, the number of reps and sets, and the amount of weight lifted. Consider using the printable free PDF available or reach out and see out you can get access to our coaching software. View your workouts, track your progress and join a like-minded community all on your phone or device. Click Here To Learn HowIncorporate Nutritious Eating HabitsEating a nutritious and balanced diet is an essential part of any workout program. Incorporate whole foods such as fruits, vegetables, lean proteins, and healthy fats into your diet. Avoid processed and high-calorie foods that can negate the benefits of your workout program. Nutrition, life style and counting calories can be hard and confusing, so make sure you check out our book "The 4 Week Fat Loss Program." With a 4-week workout program designed for both beginners and intermediates, a nutrition guide to help you understand macronutrients, and tips on meal prep and how to design your own meal plan, this book is your ticket to a leaner, healthier, happier you! Get Your Copy HereAs always thank you for your support and engagement, it means the world to us!Enjoy.Follow us or contact us here: Enquire about online personal training HEREJoin us on YouTube HEREJoin our mailing list HEREFind us on social media @jack.lgraham @mack.insituCheck out our guides and eBook shop HERETry RecGen Clothing. Get $20 off when you shop with my link. Shop Now.

Work With Us: https://www.in-situcollective.com/enquire Join the In-situ community: https://www.in-situcollective.com/newsletter In this week's episode, we discuss the reality of getting blood work done and why it can take years to receive the correct diagnosis.Jack covers the basics of peptides and what our overconsumption of microplastics could mean for our long-term health.Mack shares a study that reveals managing problem foods (i.e. ice cream, chips, cookies, chocolate, pizza) rather than completely eliminating problem foods is a more effective strategy for weight loss.Lastly, we discuss what comes first, the chicken or the egg… jk. we actually discuss what should come first in your training session, cardio or weight lifting.As always thank you for your support and engagement, it means the world to us!Enjoy.Follow us or contact us here: Enquire about online personal training HEREJoin us on YouTube HEREJoin our mailing list HEREFind us on social media @jack.lgraham @mack.insituCheck out our guides and eBook shop HERETry RecGen Clothing. Get $20 off when you shop with my link. Shop Now.

Work With Us: https://www.in-situcollective.com/enquireJoin the In-situ community: https://www.in-situcollective.com/newsletterIn this episode, we delve into strength training, focus and cold exposure. We discuss the age-old question of whether beginners should focus on strength or aesthetics, and provide compelling reasons why increasing strength should be the priority for beginners.We also talk about the importance of sleep, nutrition, hydration, and social media in our lives, and how they can either help or hinder our ability to focus. We give practical tips on how to optimize these aspects of our lives for better focus and productivity.Finally, we explore the topic of cold exposure - the when, what, why, and how of exposing ourselves to cold temperatures for various health benefits. We share our personal experiences and tips on how to safely and effectively incorporate cold exposure into our wellness routine.Tune in to this week's episode to gain insights on strength training, wellness optimization, and the benefits of cold exposure.As always thank you for your support and engagement, it means the world to us!Enjoy.Follow us or contact us here: - Enquire about online personal training HERE- Join us on YouTube HERE- Join our mailing list HERE- Find us on social media @jack.lgraham @mack.insituCheck out our guides and eBook shop HERETry RecGen Clothing. Get $20 off when you shop with my link. Shop Now.

Work With Us: https://www.in-situcollective.com/enquireJoin the In-situ community https://www.in-situcollective.com/newsletterIn this episode, we discuss why now is the best time for you to set up a home gym, the scientifically proven way to motivate yourself to follow through with exercise AND we answer your questions about our move!We discuss why now is the best time to set up an at-home gym. Not only is exercise equipment more affordable and available for home delivery than ever before, but many people find that exercising at home is a more practical and affordable option.We also discuss the scientifically proven methods for motivating yourself to follow through with consistent exercise and nutrition habits. The key component is setting a clear plan of action, right done to the why and how.Finally, we answer a wide range of questions from our listeners regarding our recent move!As always thank you for your support and engagement, it means the world to us!Enjoy.Follow us or contact us here: - Enquire about online personal training HERE- Join us on YouTube HERE- Join our mailing list HERE- Find us on social media @jack.lgraham @mack.insituCheck out our guides and eBook shop HERETry RecGen Clothing. Get $20 off when you shop with my link. Shop Now.

Work With Us: https://www.in-situcollective.com/enquireEpisode 134. The Hope Molecule & The Australian Health Star Rating System.In this episode, we discuss a recent article highlighting that our bodies can produce "hope molecules" that help us cope with stress and anxiety. These molecules, called neuropeptides, are produced in response to positive experiences and thoughts. The article cites several studies showing that neuropeptides can have a variety of beneficial effects on the body, including reducing inflammation and improving mood. The author suggests that by focusing on positive experiences and thoughts, we can help our bodies produce more of these hope molecules and improve our overall well-being. The article concludes by highlighting the importance of exercise and muscle contraction in maintaining good physical and mental health.Lastly, we discuss the Australian health star rating system is a front-of-pack labelling scheme designed to help consumers make more informed choices about the nutritional value of packaged foods. The rating is calculated based on the amount of energy, saturated fat, sugars, sodium, protein, fibre, and other nutrients present in the food—the more favourable the nutrient composition, the higher the rating. The Australian government developed the system in collaboration with the food industry, consumer groups, and public health experts. It aims to encourage food manufacturers to reformulate their products to improve their nutritional quality and make it easier for consumers to make healthier choices.However, it's important to note that the health star rating system has limitations. For instance, it doesn't consider some factors that may impact the healthfulness of a food product, such as the presence of preservatives, colours, and flavours. Additionally, the system is voluntary, and not all manufacturers choose to use it. Additionally, the system compares foods in the same categories, meaning that plain yogurt might receive a lower rating than a sugary, artificially-flavoured milk drink as they are in different categories, therefore not compared against one another. Given these limitations, it's understandable that some people have questions about the effectiveness and accuracy of the health star system.As always thank you for your support and engagement, it means the world to us!Enjoy.Episode Relevant Links:Hope Molecule Article: https://medium.com/curious/your-body-can-produce-hope-molecules-9b015ce088e1 Substack Article: https://open.substack.com/pub/neuroathletics/p/why-the-processed-food-industry-has?r=1gqycs&utm_campaign=post&utm_medium=web Food Switch App: https://apps.apple.com/au/app/foodswitch/id1059284559 Follow us or contact us here: - Enquire about online personal training HERE- Join us on YouTube HERE- Join our mailing list HERE- Find us on social media @jack.lgraham @mack.insituCheck out our guides and eBook shop HERETry RecGen Clothing. Get $20 off when you shop with my link. Shop Now.

Work With Us: https://www.in-situcollective.com/enquireEpisode 133. How to Maximise Your Results, Animal-Free Whey Protein & Managing a Calorie DeficitIn this episode, we covered a range of topics that will help you achieve your fitness goals and maintain a healthy lifestyle. We started by discussing the importance of using a full range of motion when exercising in the gym. By doing so, you can activate more muscle fibres, which can help you get the most out of your workouts.We also talked about the importance of movement, in general, to slow the process of aging and ensure that you can still live a full life when you are older. By staying active and incorporating movement into your daily routine, you can improve your overall health and reduce your risk of chronic diseases.Next, we highlighted a new whey protein product on the market that is completely animal-free! This is great news for anyone who is vegan or lactose intolerant but still wants to supplement their protein intake.Finally, we discussed some low-calorie foods that can fill you up, which are perfect for anyone who is trying to lose weight. These foods will help you feel satisfied without overeating, which can help you stay on track with your health and fitness goals.So, whether you're looking to build muscle, improve your overall health, or lose weight, this episode has something for you. Tune in to learn more about these important topics and take your health and fitness journey to the next level.As always thank you for your support and engagement, it means the world to us!Enjoy.Episode Relevant Links:https://www.natreve.com/ Follow us or contact us here: - Enquire about online personal training HERE- Join us on YouTube HERE- Join our mailing list HERE- Find us on social media @jack.lgraham @mack.insituCheck out our guides and eBook shop HERETry RecGen Clothing. Get $20 off when you shop with my link. Shop Now.

Work With Us: https://www.in-situcollective.com/enquireEpisode 132. The Hardest Part of Health and Fitness & Are Physios Dead?In this episode, we delve into the hardest part of pursuing health and fitness, consistency! We discuss what it means to be consistent and how you can create consistency without relying on motivation.We also discuss the future of physiotherapists, why you shouldn't rely solely on your physio to prevent injuries and how AI is likely to disrupt the industry.As always thank you for your support and engagement, it means the world to us!Enjoy.Follow us or contact us here: - Enquire about online personal training HERE- Join us on YouTube HERE- Join our mailing list HERE- Find us on social media @jack.lgraham @mack.insituCheck out our guides and eBook shop HERETry RecGen Clothing. Get $20 off when you shop with my link. Shop Now.

Work With Us: https://www.in-situcollective.com/enquireEpisode 131. TikTok Brain, How to Live Forever with NAD+ and the Minimum Amount of Exercise You Need.In this episode, we delve into two new and important health topics - the impact of TikTok on mental and emotional well-being and the potential benefits of increasing NAD+. We explore how social media algorithms can manipulate our emotions and the negative impact smartphones have on our physical brain structure. We then discuss a new Australian-developed drug that increases the beneficial anti-aging properties of NAD+. Lastly, we touch on what the minimum amount of movement you should aim for each day looks like. As always thank you for your support and engagement, it means the world to us!Episode Relevant Links:TikTok is a New Kind of Superweapon: https://gurwinder.substack.com/p/tiktok-may-be-a-chinese-bio-weapon Biogency set to shake up the Aussie anti-ageing supplements industry with Synext: http://www.motherpedia.com.au/article/university-of-sydney-phd-pharmacy-graduates-discover-australias-first-nad-s Follow us or contact us here: - Enquire about online personal training HERE- Join us on YouTube HERE- Join our mailing list HERE- Find us on social media @jack.lgraham @mack.insituCheck out our guides and eBook shop HERETry RecGen Clothing. Get $20 off when you shop with my link. Shop Now.

Work With Us: https://www.in-situcollective.com/enquireEpisode 130. Are Eggs Bad For You and is Your Phone Affecting Your Fertility?In this episode, we tackle the issue of tracking progress without having specific goals. We'll explore different methods and strategies for measuring progress and staying motivated, even when you don't have an overarching goal. We'll also be discussing the ongoing debate about eggs and their impact on health. Are they really as bad as people make them out to be? Plus, we'll be delving into the lesser-known effects of phone use on testicles and fertility. Lastly, we answer listener questions, “How to build muscle?” and “why am I not losing weight on 1200 calories?” Tune in for an informative and thought-provoking episode!As always thank you for your support and engagement, it means the world to us!Episode Relevant Links:Reach Your Potential: A Guide to Setting and Achieving Your Goals: https://www.in-situcollective.com/collection/p/goal-setting-workbook (use code PINEAPPLE50 to get 50% off all shop items for the month of January)Follow us or contact us here: - Enquire about online personal training HERE- Join us on YouTube HERE- Join our mailing list HERE- Find us on social media @jack.lgraham @mack.insituCheck out our guides and eBook shop HERETry RecGen Clothing. Get $20 off when you shop with my link. Shop Now.

Work With Us: https://www.in-situcollective.com/enquireEpisode 129. Changing Behaviour: Strategies for Success.Today we discuss behaviour change, the process of modifying or altering a specific behaviour or set of behaviours. We explore the most effective ways of changing behaviour, including setting clear and specific goals, self-monitoring, creating an action plan, using positive reinforcement, changing the environment, modelling, and seeking professional help. Remember, changing behaviour takes time and effort and different techniques may work for different people. It's essential to understand the underlying causes and motivations that lead to the current behaviour. Join us as we dive into the best ways of making sustainable changes.As always thank you for your support and engagement, it means the world to us!Episode Relevant Links:Nutrition and habit coaching, enquire here: https://www.in-situcollective.com/online-coaching Reach Your Potential: A Guide to Setting and Achieving Your Goals: https://www.in-situcollective.com/collection/p/goal-setting-workbook (use code PINEAPPLE50 to get 50% off all shop items for the month of January)Follow us or contact us here: - Enquire about online personal training HERE- Join us on YouTube HERE- Join our mailing list HERE- Find us on social media @jack.lgraham @mack.insituCheck out our guides and eBook shop HERETry RecGen Clothing. Get $20 off when you shop with my link. Shop Now.

Work With Us: https://www.in-situcollective.com/enquireEpisode 128. Cardio vs Resistance Training and Food Intolerances.In this episode, we begin by exploring which style of exercise is most effective for achieving aesthetic goals. We compare cardio alone to cardio combined with resistance training, and resistance training alone. Then, we delve into the topic of food intolerances, including the causes, common triggers, and personal experiences of recovering from food intolerances. Additionally, we address listener questions, such as whether weight loss can be achieved through diet alone and what is considered the "king" of exercises.As always thank you for your support and engagement, it means the world to us!Episode Relevant Links: Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18-65 years old) who are overfat, or obese; systematic review and meta-analysis: https://pubmed.ncbi.nlm.nih.gov/25973403/ Reach Your Potential: A Guide to Setting and Achieving Your Goals: https://www.in-situcollective.com/collection/p/goal-setting-workbook (use code PINEAPPLE50 to get 50% off all shop items for the month of January)Follow us or contact us here: - Enquire about online personal training HERE- Join us on YouTube HERE- Join our mailing list HERE- Find us on social media @jack.lgraham @mack.insituCheck out our guides and eBook shop HERETry RecGen Clothing. Get $20 off when you shop with my link. Shop Now.

Episode 127. Uncovering the 5 Habits of Healthy, Fit Individuals.In today's episode, we'll be discussing the 5 habits that healthy people have in common. As a nutrition coach and PT, we've seen firsthand how these habits can make a big difference in overall health and well-being. Whether you're looking to make some changes in your own life or just want to learn more about healthy habits, this episode is for you. Tune in to learn about the simple practices that can help you live your healthiest life.Episode Relevant Links:The Ultimate Nutrition Guide for Beginners: https://www.in-situcollective.com/collection/p/the-ultimate-nutrition-guide 7-Day Environmental Overhaul: https://www.in-situcollective.com/collection/p/environmental-overhaulReach Your Potential: A Guide to Setting and Achieving Your Goals: https://www.in-situcollective.com/collection/p/goal-setting-workbook (use code PINEAPPLE50 to get 50% off all shop items for the month of January)Follow us or contact us here: - Enquire about online personal training HERE- Join us on YouTube HERE- Join our mailing list HERE- Find us on social media @jack.lgraham @mack.insituCheck out our guides and eBook shop HERETry RecGen Clothing. Get $20 off when you shop with my link. Shop Now.

Episode 126. Training Alone, Longevity and The Big 4 & Listener Questions.In today's podcast episode, we discussed the challenges of exercising alone and how to stay consistent and give effort. We also talked about the importance of longevity and the big four diseases in relation to exercise and healthy living. Additionally, we discussed strategies for managing calorie deficit hunger while still reaching your fitness goals. We also touched on the topic of how much exercise is too much and at what age it may be appropriate to start incorporating protein shakes into your diet. Overall, it was an informative and engaging episode filled with valuable tips and insights on how to achieve and maintain a healthy and active lifestyle!Episode Relevant Links:4-week Fat Loss Guide: https://www.in-situcollective.com/collection/p/fat-loss-guide How to Build the Perfect Meal: https://www.in-situcollective.com/collection/p/how-to-build-the-perfect-meal The Ultimate Nutrition Guide for Beginners: https://www.in-situcollective.com/collection/p/the-ultimate-nutrition-guide Reach Your Potential: A Guide to Setting and Achieving Your Goals: https://www.in-situcollective.com/collection/p/goal-setting-workbook (use code PINEAPPLE50 to get 50% off all shop items for the month of January)Follow us or contact us here: - Enquire about online personal training HERE- Join us on YouTube HERE- Join our mailing list HERE- Find us on social media @jack.lgraham @mack.insituCheck out our guides and eBook shop HERETry RecGen Clothing. Get $20 off when you shop with my link. Shop Now.

Episode 125. 5 Mistakes People Make When Starting to Eat Healthily.In today's episode, we'll be discussing the 5 mistakes people often make when starting to eat healthily. As a nutrition coach and PT, we've seen firsthand how these mistakes can hinder progress and make it harder to sustain healthy eating habits. Whether you're trying to make a lifestyle change or just looking to improve your diet, this episode is for you. Tune in to learn about the common pitfalls to avoid and get on track to a healthy and sustainable way of eating.Episode Relevant Links:How to Build the Perfect Meal: https://www.in-situcollective.com/collection/p/how-to-build-the-perfect-meal Habit Tracker For Success: https://www.in-situcollective.com/collection/p/habit-tracker-for-success The Ultimate Nutrition Guide for Beginners: https://www.in-situcollective.com/collection/p/the-ultimate-nutrition-guide (use code PINEAPPLE50 to get 50% off all shop items for the month of January)Follow us or contact us here: - Enquire about online personal training HERE- Join us on YouTube HERE- Join our mailing list HERE- Find us on social media @jack.lgraham @mack.insituCheck out our guides and eBook shop HERETry RecGen Clothing. Get $20 off when you shop with my link. Shop Now.

Episode 124. Positivity, Body Image and HabitsIn today's episode, we'll discuss how looking for the good in yourself, other humans or your new habits will lead you to find good. While looking for the negative will only lead you to find the bad, in all situations. We touch on body positivity and how it could be negatively impacting your long-term health and lastly we talk about how your environment plays a more significant role in your behaviours and habits than you may think. Episode Relevant Links:In-situ Collective Shop: https://www.in-situcollective.com/collection (use code PINEAPPLE50 to get 50% off all shop items for the month of January) 7-Day Environmental Overhaul eBook: https://www.in-situcollective.com/collection/p/environmental-overhaul (use code PINEAPPLE50 to get 50% off all shop items for the month of January) Follow us or contact us here: - Enquire about online personal training HERE- Join us on YouTube HERE- Join our mailing list HERE- Find us on social media @jack.lgraham @mack.insituCheck out our guides and eBook shop HERETry RecGen Clothing. Get $20 off when you shop with my link. Shop Now.

Episode 123. 5 Mistakes People Make When Starting to Exercise.In today's episode, we'll be discussing the 5 mistakes people often make when starting to exercise. As a personal trainer, I've seen firsthand how these mistakes can hold people back from reaching their fitness goals. Whether you're just starting out or you've been exercising for a while, this episode is for you. Tune in to learn about the common pitfalls to avoid and get on track to a successful fitness journey.Episode Relevant Links:Online Coaching: https://www.in-situcollective.com/online-coaching In-situ Collective Shop: https://www.in-situcollective.com/collection (use code PINEAPPLE50 to get 50% off all shop items for the month of January)Is Your PT a Good One? https://www.in-situcollective.com/education-hub/if-your-personal-trainer-a-good-oneFollow us or contact us here: - Enquire about online personal training HERE- Join us on YouTube HERE- Join our mailing list HERE- Find us on social media @jack.lgraham @mack.insituCheck out our guides and eBook shop HERETry RecGen Clothing. Get $20 off when you shop with my link. Shop Now.

Join us on the In-situ Health and Fitness podcast as we reflect on the past year and all the challenges and victories we've experienced in our journey towards better health, fitness, life and business. We'll discuss the changes we intend to make to our lifestyle, share the things we have learnt the hard way, and discuss our goals for the coming year. Tune in every week for actionable advice and education to help you live your best, healthiest life.Questions discussed in this week's episode: What is something you have changed your mind on?What is something in life/business that has improved and something that hasn't improved?What was one highlight from the past year?What are your goals? (relationships, mind, health, business/career)Episode Relevant Links:In-situ Collective Shop: https://www.in-situcollective.com/collection Habit Tracker: https://www.in-situcollective.com/collection/p/habit-tracker-for-success Journal Prompts: https://www.in-situcollective.com/collection/p/journal-prompts Follow us or contact us here: - Enquire about online personal training HERE- Join us on YouTube HERE- Join our mailing list HERE- Find us on social media @jack.lgraham @mack.insituCheck out our guides and eBook shop HERETry RecGen Clothing. Get $20 off when you shop with my link. Shop Now.

In today's episode, Jack brings up a recent study that showed men who participate in resistance training 3-5 times a week at 70-80% effort performed better in the bedroom, had increased stamina and reported greater partner satisfaction. In summary, resistance training makes sex better for everyone! Do you remember how your Mum would always tell you to put a jacket on when it was cold outside or else you would get sick? Turns out Mums all over the world were right! Moving from a heated environment to a cool environment without rugging up does actually increase your chances of being susceptible to viruses. Lastly, we answer your questions:How to deal with family members complaining about me trying to be healthy?Do you have any tips for reducing brain fog?If you loved this episode make sure to give it a review, and rating (hopefully 5 stars) and share it with your friends and family. Episode Relevant Links:Cold exposure impairs extracellular vesicle swarm–mediated nasal antiviral immunity https://www.jacionline.org/article/S0091-6749%2822%2901423-3/full text Effect of Exercise on Sex Drive https://healthfully.com/effect-of-exercise-on-sex-drive-4152453.html Follow us or contact us here: - Enquire about online personal training HERE- Join us on YouTube HERE- Join our mailing list HERE- Find us on social media @jack.lgraham @mack.insituCheck out our guides and eBook shop HERETry RecGen Clothing. Get $20 off when you shop with my link. Shop Now.

In today's episode, Jack discusses how the current state of men's health could potentially lead to the end of civilisation and what you can do to increase your testosterone in an effort to prevent that from being the truth.Mack shares the one behaviour she and Jack struggle with the most! Delaying caffeine intake. She dives into the almost immediate positive effects it has on mood, energy, productivity and sleep.Lastly, we answer your questions:- How do you stay motivated at this time of the year? I'm exhausted!- Are there any exercises you can do on a plane?If you loved this episode make sure to give it a review, and rating (hopefully 5 stars) and share it with your friends and family. Episode Relevant Links:- Temporal trends in sperm count: a systematic review and meta-regression analysis of samples collected globally in the 20th and 21st centuries - Huberman Lab Podcast, Using Caffeine to Optimise Mental & Physical Performance- LMNT Electrolyte Supplement Follow us or contact us here: - Enquire about online personal training HERE- Join us on YouTube HERE- Join our mailing list HERE- Find us on social media @jack.lgraham @mack.insituCheck out our guides and eBook shop HERETry RecGen Clothing. Get $20 off when you shop with my link. Shop Now.

In this episode, I briefly outline the potential pros of drinking alcohol. You should know there are not many. I then break down the process of alcohol metabolism, what is happening in your body when you drink alcohol. In addition, I explain how it affects your brain and gut over the long term and in the short term. I discuss the impacts it has on your mood and feelings of well-being. Lastly, I discuss the foods you can eat to slow the absorption of alcohol and help support your gut and ultimately your brain after having ingested alcohol. And of course, I briefly touch on possible ways to reduce hangovers.I just want to state that I am not a medical professional. And you should take anything I say with a grain of salt, like anything you hear on the internet really.I am just here to share my personal experience with alcohol and the things I wish I had learned about alcohol much, much sooner.Papers referenced:Anthocyanins and cognitionCreatine and brain healthCheck out our brand new SHOP:https://www.in-situcollective.com/collection Join us on YouTube https://www.youtube.com/channel/UC9IpBODN7OHMp_P0mBXij_Q Find us on Instagram @jack.lgraham@mack.insituGet Your LMNT Herehttp://elementallabs.refr.cc/jackgrahamOur ProgramsMove Well, Look Good, 12-WEEK WORKOUT PROGRAM.A full-body weightlifting and muscle-building program that requires three gym sessions per week with off-day mobility sessions and "focus sessions". This program is structured to ensure you see continual progress. https://www.in-situcollective.com/move-well-look-good Build and Shape, 15-WEEK WORKOUT PROGRAMA program designed for more experienced and committed lifters looking to improve their overall physique and aesthetics. https://www.in-situcollective.com/build-and-shape At Home Program, 6-WEEK WEIGHT LOSS PROGRAMAn at-home weight loss program combining cardio and strength training to level your physical fitness in just six weeks.https://www.in-situcollective.com/at-home-programApp Accesshttps://www.in-situcollective.com/in-situapp Our Shophttps://www.in-situcollective.com/collection Try RecGen Clothing. Get $20 off when you shop with my link http://rwrd.io/n86yv9w?s

In today's episode, Jack discusses why the ab exercises you are doing may hurt the next day but aren't actually helping you build muscle definition.Mack shares some interesting new research on why artificial sweeteners will never be able to replace your craving for sugar.Lastly, we discuss why creatine does not cause weight gain that is body fat but instead helps you hold water in your muscles causing a slight increase in scale weight.Our Love for Sugar: https://www.zukerlab.com/our-love-for-sugar Check out our brand new SHOP:https://www.in-situcollective.com/collection Join us on YouTube https://www.youtube.com/channel/UC9IpBODN7OHMp_P0mBXij_Q Find us on Instagram @jack.lgraham@mack.insituGet Your LMNT Herehttp://elementallabs.refr.cc/jackgrahamOur ProgramsMove Well, Look Good, 12-WEEK WORKOUT PROGRAM.A full-body weightlifting and muscle-building program that requires three gym sessions per week with off-day mobility sessions and "focus sessions". This program is structured to ensure you see continual progress. https://www.in-situcollective.com/move-well-look-good Build and Shape, 15-WEEK WORKOUT PROGRAMA program designed for more experienced and committed lifters looking to improve their overall physique and aesthetics. https://www.in-situcollective.com/build-and-shape At Home Program, 6-WEEK WEIGHT LOSS PROGRAMAn at-home weight loss program combining cardio and strength training to level your physical fitness in just six weeks.https://www.in-situcollective.com/at-home-program Fat Loss Program, 4-WEEK HOME PROGRAMThe first step to a leaner, healthier, happier you. Nutrition for fat loss guide with a complementary 4-week home workout program designed to accelerate fat loss.https://www.in-situcollective.com/fat-loss-guide App Accesshttps://www.in-situcollective.com/in-situapp Try RecGen Clothing. Get $20 off when you shop with my link: http://rwrd.io/n86yv9w?s

On the episode, Kathy Gabriel comes back for her second interview. Yes, this is the second time we've had Kathy on the podcast. She was first on the podcast in episode 83. In this episode, Kathy talks about the Mongolian Derby 2022 race and how she placed high on the leader board but it was the journey and experiences that made her feel like a winner. Kathy has started a photography business, become a guest speaker and has been offered some great opportunities since the Mongolian Derby 2022 race.I'm sure you're gonna love this episode as much as I loved interviewing Kathy Gabriel for the second time.Check out our brand new SHOP:https://www.in-situcollective.com/collection Join us on YouTube https://www.youtube.com/channel/UC9IpBODN7OHMp_P0mBXij_Q Find us on Instagram @jack.lgraham@mack.insituGet Your LMNT Herehttp://elementallabs.refr.cc/jackgrahamOur ProgramsMove Well, Look Good, 12-WEEK WORKOUT PROGRAM.A full-body weightlifting and muscle-building program that requires three gym sessions per week with off-day mobility sessions and "focus sessions". This program is structured to ensure you see continual progress. https://www.in-situcollective.com/move-well-look-good Build and Shape, 15-WEEK WORKOUT PROGRAMA program designed for more experienced and committed lifters looking to improve their overall physique and aesthetics. https://www.in-situcollective.com/build-and-shape At Home Program, 6-WEEK WEIGHT LOSS PROGRAMAn at-home weight loss program combining cardio and strength training to level your physical fitness in just six weeks.https://www.in-situcollective.com/at-home-program Fat Loss Program, 4-WEEK HOME PROGRAMThe first step to a leaner, healthier, happier you. Nutrition for fat loss guide with a complementary 4-week home workout program designed to accelerate fat loss.https://www.in-situcollective.com/fat-loss-guide App Accesshttps://www.in-situcollective.com/in-situapp Try RecGen Clothing. Get $20 off when you shop with my link: http://rwrd.io/n86yv9w?s

This week we talk about what it's like being a beginner again and how you can find confidence when you are new to exercise and the gym scene.We share a client's perspective on what it was like giving up diet coke.Lastly, we discuss how you can keep your gym gains while taking time off the gym or while being away on holidays.Check out our brand new SHOP:https://www.in-situcollective.com/collection Join us on YouTube https://www.youtube.com/channel/UC9IpBODN7OHMp_P0mBXij_Q Find us on Instagram @jack.lgraham@mack.insituGet Your LMNT Herehttp://elementallabs.refr.cc/jackgrahamOur ProgramsMove Well, Look Good, 12-WEEK WORKOUT PROGRAM.A full-body weightlifting and muscle-building program that requires three gym sessions per week with off-day mobility sessions and "focus sessions". This program is structured to ensure you see continual progress. https://www.in-situcollective.com/move-well-look-good Build and Shape, 15-WEEK WORKOUT PROGRAMA program designed for more experienced and committed lifters looking to improve their overall physique and aesthetics. https://www.in-situcollective.com/build-and-shape At Home Program, 6-WEEK WEIGHT LOSS PROGRAMAn at-home weight loss program combining cardio and strength training to level your physical fitness in just six weeks.https://www.in-situcollective.com/at-home-program Fat Loss Program, 4-WEEK HOME PROGRAMThe first step to a leaner, healthier, happier you. Nutrition for fat loss guide with a complementary 4-week home workout program designed to accelerate fat loss.https://www.in-situcollective.com/fat-loss-guide App Accesshttps://www.in-situcollective.com/in-situapp Try RecGen Clothing. Get $20 off when you shop with my link: http://rwrd.io/n86yv9w?s

Today's episode focuses on how you can maintain peak brain function by consuming foods that support brain health.In this episode, I discuss the foods you should consider adding to your diet and the habits you may want to reconsider when wanting to improve brain function and reduce cognitive decline. I discuss five nutrients scientifically proven to support brain health and function. These include Essential Fatty Acids, Choline, Creatine, Berries and Glutamine. In the second half of the episode, I discuss 5 habits you may want to consider ditching if optimal brain health and function are important to you. These habits include sitting, social connection, sleep, stress and alcohol. Let's optimise our brains!Papers referenced:Anthocyanins and cognitionCreatine and brain healthFind us on Instagram @jack.lgraham@mack.insituJoin us on YouTube https://www.youtube.com/channel/UC9IpBODN7OHMp_P0mBXij_Q FREE 4-week Fat Loss Home Programhttps://www.in-situcollective.com/fat-loss-guide-downloadOur ProgramsMove Well, Look Good, 12-WEEK WORKOUT PROGRAM.A full-body weightlifting and muscle-building program that requires three gym sessions per week with off-day mobility sessions and "focus sessions". This program is structured to ensure you see continual progress. https://www.in-situcollective.com/move-well-look-good Build and Shape, 15-WEEK WORKOUT PROGRAMA program designed for more experienced and committed lifters looking to improve their overall physique and aesthetics. https://www.in-situcollective.com/build-and-shape At Home Program, 6-WEEK WEIGHT LOSS PROGRAMAn at-home weight loss program combining cardio and strength training to level your physical fitness in just six weeks.https://www.in-situcollective.com/at-home-programApp Accesshttps://www.in-situcollective.com/in-situappTry RecGen Clothing. Get $20 off when you shop with my link http://rwrd.io/n86yv9w?s

How to stay in shape over the holidays and our Limitless review.

On this episode, Jack interviews the one and only Jenny Milton, AKA @adrenajen!Jennie has collected quite the resume, including Professional Snowkiter and Snowkite Coach, Professional Kitesurfer and Instructor, Big Mountain Skier and backcountry guide.Not only is Jennie an epic teacher she also practices what she preaches. #1 Australian Womens Kitesurfing Champion 2018#4 GKA World Kitesurfing Finals 2018#2 Redbull Ragnarok Snowkite Race 2019#1 Alaska Snowkite Festival Mountain Race 2022 A word from Jen:Let me quickly introduce myself!My name is Jennie Milton, but they call me Adrenajen because I have a burning passion for Adrenaline Sports, including kitesurfing, Snowkiting, big mountain skiing & downhill MTB.A word from Jack:A few months ago, Jenny came to me in search of a PT session to help her sort out a few injuries and niggles she had accumulated over the years. I soon realised these weren't just everyday injuries. After a few training sessions and hearing all about Jennies' epic stories, her amazing job and her adrenaline-filled lifestyle, I knew I just had to get her on the podcast! This podcast has so many good stories, everything from Jen selling her house, a sports car, and a successful business to chase her dreams! To the goosebump-inducing stories about her big mountain accomplishments. Just when I thought it couldn't get more thrilling, in 2019, Jen decided she wanted to start competing in the world of kiting! All within the same year, she became the Australian kite surfing champion. She came fourth in the world in the world kite surfing competition, and then she took on the Red Bull Ragnarok. That is one to look up! One heck of a crazy snowboarding race. In this episode, Jen shares all of these stories and more; you can quite literally feel the passion in her voice!Jack and Jennie have just finished an awesome collaboration, combining kiting education with a program designed to help any kiter level-up their strength and kiting skills. Check it out here:https://www.in-situcollective.com/kite-fit-forecastFind us on Instagram @jack.lgraham@mack.insituJoin us on YouTube https://www.youtube.com/channel/UC9IpBODN7OHMp_P0mBXij_Q FREE 4-week Fat Loss Home Programhttps://www.in-situcollective.com/fat-loss-guide-downloadOur ProgramsMove Well, Look Good, 12-WEEK WORKOUT PROGRAM.A full-body weightlifting and muscle-building program that requires three gym sessions per week with off-day mobility sessions and "focus sessions". This program is structured to ensure you see continual progress. https://www.in-situcollective.com/move-well-look-good Build and Shape, 15-WEEK WORKOUT PROGRAMA program designed for more experienced and committed lifters looking to improve their overall physique and aesthetics. https://www.in-situcollective.com/build-and-shape At Home Program, 6-WEEK WEIGHT LOSS PROGRAMAn at-home weight loss program combining cardio and strength training to level your physical fitness in just six weeks.https://www.in-situcollective.com/at-home-programApp Accesshttps://www.in-situcollective.com/in-situappTry Whoop free for a month when you use this link. https://join.whoop.com/#/3B2287Try RecGen Clothing. Get $20 off when you shop with my link http://rwrd.io/n86yv9w?s

This week on the podcast, we had a very special guest! Rebecca Edwards, the director of education at Biome Australia, the parent company of AXP.Use the discount code Jack25 to get 25% off your first order. https://activatedxperformance.com.au/collections/all AXP is the next generation of high-performance sports supplements. Born out of cutting-edge clinical research into performance and recovery, their goal is to deliver a competitive edge to athletes and anyone dedicated to fitness.Their Recovery Probiotic contains a combination of two probiotic strains clinically proven to reduce mild muscle inflammation and improve measures of back-to-back physical performance.Rebecca dives deep into the science behind probiotics and our gut and why these little bacteria will soon take the health and fitness industry to the next level.If you are a long-time listener, you will remember Jack taking the AXP Recovery Probiotics during the 75 Hard Challenge.Being amazed by the results, he was extremely excited when presented with the opportunity to speak with Rebecca about how this new supplement really works.Use the discount code Jack25 to get 25% off your first order. https://activatedxperformance.com.au/collections/all Find us on Instagram @jack.lgraham@mack.insituJoin us on YouTube https://www.youtube.com/channel/UC9IpBODN7OHMp_P0mBXij_Q FREE 4-week Fat Loss Home Programhttps://www.in-situcollective.com/fat-loss-guide-downloadOur ProgramsMove Well, Look Good, 12-WEEK WORKOUT PROGRAM.A full-body weightlifting and muscle-building program that requires three gym sessions per week with off-day mobility sessions and "focus sessions". This program is structured to ensure you see continual progress. https://www.in-situcollective.com/move-well-look-good Build and Shape, 15-WEEK WORKOUT PROGRAMA program designed for more experienced and committed lifters looking to improve their overall physique and aesthetics. https://www.in-situcollective.com/build-and-shape At Home Program, 6-WEEK WEIGHT LOSS PROGRAMAn at-home weight loss program combining cardio and strength training to level your physical fitness in just six weeks.https://www.in-situcollective.com/at-home-programApp Accesshttps://www.in-situcollective.com/in-situappTry Whoop free for a month when you use this link. https://join.whoop.com/#/3B2287Try RecGen Clothing. Get $20 off when you shop with my link http://rwrd.io/n86yv9w?s

Episode 109. Commitment, not action, boosting your metabolism at your desk & more.We have a NEW SHOW coming up every Tuesday with special guests."The thing that makes the action extraordinary is the commitment to it, not the nature of the action."New research shows soleus push-ups that can improve your metabolism and glucose utilization, all while sitting at your desk!Listener questions:Can too much protein cause increased urea? How and why does that happen, how nutritionally can you lower it, and what are the health risks?Should I focus on weight loss or muscle building to improve knee pain?Find us on Instagram @jack.lgraham@mack.insituFREE 4-week Fat Loss Home Programhttps://www.in-situcollective.com/fat-loss-guide-downloadOur ProgramsMove Well, Look Good, 12-WEEK WORKOUT PROGRAM.A full-body weightlifting and muscle-building program that requires three gym sessions per week with off-day mobility sessions and "focus sessions". This program is structured to ensure you see continual progress. https://www.in-situcollective.com/move-well-look-good Build and Shape, 15-WEEK WORKOUT PROGRAMA program designed for more experienced and committed lifters looking to improve their overall physique and aesthetics. https://www.in-situcollective.com/build-and-shape At Home Program, 6-WEEK WEIGHT LOSS PROGRAMAn at-home weight loss program combining cardio and strength training to level your physical fitness in just six weeks.https://www.in-situcollective.com/at-home-programApp Accesshttps://www.in-situcollective.com/in-situappTry Whoop free for a month when you use this link. https://join.whoop.com/#/3B2287Try RecGen Clothing. Get $20 off when you shop with my link http://rwrd.io/n86yv9w?s

Episode 106. What does pain mean? How can you get better quality sleep with kids & more.This week, we discuss pain. What is it, where does it come from, when should you become concerned, and how you could be making your own pain worse.We give some insight into how you can improve your sleep QUALITY if increasing your sleep QUANTITY isn't an option.Listener questions:How can I get to sleep at 3 am after working the night shift?What happened to the 75 hard challenge? Will you guys do it again?ULTIMATE Summer Bundle.https://in-situ-collective.passion.io/checkout/79755Thanks to our sponsorUse our code 'in-situ' for 10% off Brewdy Coffe co. https://brewdycoffeeco.comFind us on Instagram @jack.lgraham@mack.insituMore from usPrograms - https://www.in-situcollective.com/Recipe Books - https://www.in-situcollective.com/resources Nutrition and the Menstrual Cycle - https://www.in-situcollective.com/resources Raise Your Testosterone Naturally - https://www.in-situcollective.com/resources Try RecGen Clothing. Get $20 off when you shop with my link http://rwrd.io/n86yv9w?s

Episode 104. Why salt is great, 1200 calories or less, training fasted & listener questions!We discuss why salt is demonised yet extremely underrated and why you may actually need to ADD it to your diet if you eat mostly whole foods.We speak about how consuming 1200 or less over a long period of time is actually considered famine by the World Health Organisation, yet so many of us CHOOSE to do it.Listener questions:Tips for eating healthy while travelling.Thoughts on fasting when you exercise first thing in the morning, cortisol, performance, etc?Should I still have the scheduled rest day if I miss a workout earlier in the week?Do you guys drink kombucha or eat fermented foods?ULTIMATE Summer Bundle.https://in-situ-collective.passion.io/checkout/79755Thanks to our sponsorUse our code 'in-situ' for 10% off Brewdy Coffe co. https://brewdycoffeeco.comFind us on Instagram @jack.lgraham@mack.insituMore from usPrograms - https://www.in-situcollective.com/Recipe Books - https://www.in-situcollective.com/resources Nutrition and the Menstrual Cycle - https://www.in-situcollective.com/resources Raise Your Testosterone Naturally - https://www.in-situcollective.com/resources Try RecGen Clothing. Get $20 off when you shop with my link http://rwrd.io/n86yv9w?s