Podcasts about Body composition

In this episode of Iron Culture, Dr. Eric Trexler and Dr. Lauren Colenso-Semple discuss science related to attractiveness, coolness, and personality type. They explore scientific studies on the factors associated with perceived attractiveness and "coolness," discussing body fat percentages and societal perceptions. The conversation shifts to how personality traits appear to predict workout preferences and engagement in fitness, then they debate the importance of matching exercise to individual characteristics. Time stamps: 00:00 Introduction to Iron Culture and Guests 5:57 The Science of (Male) Attractiveness 10:39 Evolutionary Underpinnings of Male Attractiveness 13:53 Distorted Perceptions of Attractiveness (In the Fitness World) 20:10 The Irony of Pursuing Attractiveness 22:22 Body-Fat and Optimized Health 24:18 Surprising Article Feedback 28:50 Unrealistic Body Standards and Gender Perceptions 32:49 Achieving the Outcome Versus Doing Hard Things 35:07 Attractiveness is More Than Body Shape/Size 37:48 The Science of Being Cool 47:19 Matching Exercise To Personality Types References: Xia F, Sauciuvenaite J, Bissland R, Hambly C, Starr-Vaanholt L, Faries MD, et al. The relationship between body fatness and physical attractiveness in males. Personality and Individual Differences. 2025 Sep 1;243:113240. de Jager S, Coetzee N, Coetzee V. Facial Adiposity, Attractiveness, and Health: A Review. Front Psychol. 2018 Dec 21;9:2562. Brierley ME, Brooks KR, Mond J, Stevenson RJ, Stephen ID. The Body and the Beautiful: Health, Attractiveness and Body Composition in Men's and Women's Bodies. PLoS One. 2016;11(6):e0156722. Sorokowski P, Kościński K, Sorokowska A, Huanca T. Preference for Women's Body Mass and Waist-to-Hip Ratio in Tsimane' Men of the Bolivian Amazon: Biological and Cultural Determinants. PLoS One. 2014 Aug 22;9(8):e105468. Tovée MJ, Cornelissen PL. Female and male perceptions of female physical attractiveness in front-view and profile. Br J Psychol. 2001 May;92(Pt 2):391–402. Jayedi A, Khan TA, Aune D, Emadi A, Shab-Bidar S. Body fat and risk of all-cause mortality: a systematic review and dose-response meta-analysis of prospective cohort studies. Int J Obes (Lond). 2022 Sep;46(9):1573–81. Hu J, Chen X, Yang J, Giovannucci E, Lee DH, Luo W, et al. Association between fat mass and mortality: analysis of Mendelian randomization and lifestyle modification. Metabolism. 2022 Nov;136:155307. Ramlau-Hansen CH, Thulstrup AM, Nohr EA, Bonde JP, Sørensen TIA, Olsen J. Subfecundity in overweight and obese couples. Hum Reprod. 2007 Jun;22(6):1634–7. Wei S, Schmidt MD, Dwyer T, Norman RJ, Venn AJ. Obesity and menstrual irregularity: associations with SHBG, testosterone, and insulin. Obesity (Silver Spring). 2009 May;17(5):1070–6. Liu Y, Hu X, Xiong M, Li J, Jiang X, Wan Y, et al. Association of BMI with erectile dysfunction: A cross-sectional study of men from an andrology clinic. Front Endocrinol (Lausanne). 2023;14:1135024. https://psycnet.apa.org/doiLanding?doi=10.1037%2Fxge0001799 https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1587472/full

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter's Weekly Newsletter In this “Ask Me Anything” (AMA) episode, Peter addresses frequently requested topics, including brain health, exercise programming, and body composition. He explores the factors that influence dementia risk—including metabolic health, fitness, sleep, hearing, cholesterol levels, and more. He explains how to implement zone 2 training and VO₂ max intervals for cardiovascular fitness and also covers how to combine cardio modalities, how to stay in zone 2, and special considerations for women. Peter highlights the benefits of light movement after meals and offers strength training tips for those managing injuries. Additional insights include how to maintain fat loss, the truth about so-called “slow metabolisms,” and how to set appropriate daily protein goals while managing the trade-off between lean mass and body fat over time. If you're not a subscriber and are listening on a podcast player, you'll only be able to hear a preview of the AMA. If you're a subscriber, you can now listen to this full episode on your private RSS feed or our website at the AMA #73 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here. We discuss: Overview of episode topics on brain health, cardiovascular training strategies, and body composition [2:15]; Understanding dementia risk: modifiable vs. non-modifiable contributors to cognitive decline [5:00]; The causality between metabolic health and dementia [9:45]; How diet and exercise influence brain health: energy balance and exercise as key preventative tools [13:30]; Why combining aerobic, resistance, and cognitively engaging activities offers the most comprehensive benefits for preventing cognitive decline [17:00]; Additional lifestyle factors that influence dementia risk: smoking, head trauma, alcohol, and sleep [19:45]; The link between hearing loss and dementia: dose-dependent risk and the case for correction [25:15]; How poor oral hygiene may contribute to neuroinflammation and dementia risk [27:30]; Supplements for brain health: which ones matter and when they're worth considering [28:45]; Low LDL cholesterol and brain health: debunking the myth of cognitive risk [33:45]; How to approach zone 2 training: the importance of staying in zone 2 and tailoring intensity based on your time and goals [38:00]; Lactate testing for zone 2: clinical protocols and at-home approaches [43:00]; Combining modalities in zone 2 training: balancing enjoyment and efficiency [47:00]; Zone 2 training for women: addressing the misconception that zone 2 training is unnecessary or ineffective for postmenopausal women [49:30]; Effective strategies for VO₂ max training: short vs. long intervals [51:45]; The benefits of post-meal walking for glucose management, and why spikes in glucose during exercise aren't harmful [56:45]; The role of stability training in supporting resistance work and healthy aging [1:00:15]; Adapting strength training to manage chronic back injuries and train for longevity [1:02:00]; The role of aerobic exercise (like zone 2) in fat loss, metabolic health, and weight maintenance [1:06:30]; Debunking the “fast vs. slow metabolism” myth: why energy balance and protein matter most for fat loss [1:09:45]; Lean mass vs. body fat: why both matter for health and longevity [1:12:15]; How protein intake impacts muscle mass and why pairing it with resistance training is significantly more effective [1:15:15]; and More. Connect With Peter on Twitter, Instagram, Facebook and YouTube

Today we'rehaving a little heart-to-heart about a common trap almost all of us fall into—scale obsession. Tell me if this sounds familiar... “I just want to get back to my high school weight.” “I was happiest at 135.” “If I could just lose 20 pounds, I'd feel good again.” I get it. We've been trained to think our weight is everything. But here's the truth:

Dietitians, Leah Higl and Aidan Muir, dive into the complex topic of insulin. This episode explores insulin's role in regulating blood glucose, its impact on body composition, and common misconceptions and more.    (0:00) - Background on Insulin (1:44) - Defining Normal Glucose Metabolism (2:40) - Insulin Function with Diabetes (4:22) - How Was Insulin for Humans Invented (6:19) - Why Would People Think It's Bad for Health and Body Composition (7:57) - Impact on Autophagy (10:08) - Insulin Spikes  (12:08) - High Insulin Levels and Health Risks (14:24) - Insulin Resistance (15:18) - The Impact on Body Composition (20:20) - Other Health Angles  (21:48) - Insulin & Appetite (24:30) - Summary & Practical Takeaway   WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:  https://www.idealnutrition.com.au/podcast/ INSTAGRAM:  https://www.instagram.com/idealnutrition__/?hl=en   Our dietitians

Send us a textEating healthy but the scale won't budge? In this episode, I break down the 5 most common reasons why clean eating doesn't always lead to fat loss. From portion size pitfalls and calorie creep to metabolic adaptation and water retention, I explain what's really going on—and how to fix it. You'll also learn why strength training is essential for women over 35, and how to track progress beyond the scale. If you're frustrated by slow results, this episode will give you clarity and a clear path forward.

In this episode of Making A Runner, host Nic sits down once again with Annie Bothma – IOPN Performance Sports Nutritionist (MSc), Running and Strength coach, and Endurance Athlete – to tackle a topic that's often misunderstood in the running world: sustainable weight loss and body composition change for athletes.Annie unpacks the science behind weight and performance, busts common myths about “lighter equals faster,” and explains why chasing a race weight can sometimes do more harm than good. They discuss how to approach body composition goals in a healthy, realistic way, when the best time is to focus on weight loss, and the importance of fuelling properly to avoid underperformance and RED-S.You'll learn:Why defining your why matters when it comes to weight goalsThe role of energy availability, training phase, and nutrition periodisationHow to track progress beyond the scale and avoid common dieting pitfallsPractical strategies for sustainable fat loss while maintaining strengthWhether your goal is to lean up for performance, build a healthier relationship with food, or simply understand your body's needs better, this episode is packed with actionable insights to keep you running strong for life.You can follow more of Annie's Nutritional tips and advice @annies_athletes or visit her website https://www.anniesathletes.org/ to find out more about the services she offers.Remember to share this conversation with a running buddy who could benefit from it and give this episode a rating on your streaming platform.

What If Your Annual Physical Is Missing the Most Important Clues About Your Future Health?In this episode of Asking for a Friend, I sit down with Dr. Dave DeMarco—primary care physician and owner of DexaFit Cincinnati—to uncover what most standard medical exams are failing to tell us, especially for adults in their 40s, 50s, and 60s.Dr. DeMarco is reshaping the landscape of preventative healthcare by using advanced diagnostics to detect early warning signs of metabolic dysfunction, muscle loss, and other hidden health risks—long before they show up in traditional bloodwork or physicals.We explore:Why DEXA scans are a game-changer for understanding body composition, especially visceral fat and lean muscleHow muscle mass acts as your “401k for aging”—and why it's critical to build and protect it nowThe role of VO2 max, metabolic rate testing, and continuous glucose monitoring in predicting long-term health and vitalityWhat you need to know about GLP-1 medications like Ozempic—and how to use them without sacrificing muscleDr. DeMarco explains how the right data can help you delay or even avoid the “marginal decade”—those final 10 years marked by physical decline, mobility issues, and dependency—and instead create a longer, healthier, more vibrant life.Whether you're trying to lose weight, maintain your independence, or outsmart a poor family health history, this conversation is packed with insights you can act on now.Midlife isn't too late—it's the perfect time to take charge of your health. Don't forget to subscribe so you never miss an empowering conversation about midlife wellness.You can find Dr. Dave DeMarco and DexaFit Cincinnati at https://www.cincinnati.dexafit.com/DexaFit locations are popping up all over the U.S. - go to https://www.dexafit.com/ for more informationGet 10% off your first month of therapy at Better Help. Go to https://betterhelp.com/askingforafriend _________________________________________Are you ready to reclaim your midlife body and health? I went through my own personal journey through menopause, the struggle with midsection weight gain, and feeling run-down. Faster Way, a transformative six-week group program, set me on the path to sustainable change. I'd love to work with you! Let me help you reach your health and fitness goals.https://www.fasterwaycoach.com/?aid=MicheleFolanHave questions about Faster Way? Please email me at:mfolanfasterway@gmail.com After trying countless products that overpromised and underdelivered, RIMAN skincare finally gave me real, visible results—restoring my glow, firmness, and confidence in my skin at 61. RIMAN Korea's #1 Skincare Line - https://michelefolan.riman.com*Transcripts are done with AI and may not be perfectly accurate.**This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this special holiday episode of Iron Radio, Dr. Lonnie Lowery and Dr. Mike T Nelson discuss protein myths, the ongoing debate around dietary protein requirements, and practical tips for getting lean. They explore the relationship between high protein intake and body composition, the importance of protein quality, and the potential pitfalls of focusing solely on protein without considering other macronutrients. The episode also covers new insights from the American Journal of Clinical Nutrition, and provides listeners with actionable advice on optimizing their protein intake for better muscle mass and fat loss.01:18 Flexible Meathead Cardio and Nutrition03:21 Protein and Its Impact on Leanness04:25 Debating Protein Requirements16:46 Iron Radio Updates and Announcements19:08 Practical Protein Consumption Tips26:33 Debunking High Protein Diet Myths28:32 Practical Tips for High Protein Diets30:34 Meal Prep Strategies for Success31:44 The Benefits of Grilled Chicken33:48 The Importance of Protein Quality36:33 Adjusting Protein Intake for Better Results38:43 The Role of Protein in Body Composition40:17 Balancing Protein and Fat for Optimal Health44:22 The Science Behind Protein and Weight Management52:57 Final Thoughts and Practical Advice Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right?”   Recently, a listener asked a menopause exercise question, "I'm doing strength training three times a week for 30 minutes. Is that too much? If you have wondered, or wonder what is enough, too much or the Goldilocks for you, this is for you.   Based on a study in Ireland called Menowell (not to be confused with the bars), almost 70% of us get our information from friends and 50% get information from social media. So, beware. Even researchers right now are spending a lot of time and energy getting eyeballs and making shocking statements. Instead of merely sharing the facts, they're being as inflammatory as the influencers they claim not to be.    Quick Overview: Menopause can bring bone loss, muscle loss, metabolic changes, mood shifts & symptoms like hot flashes and sleep troubles. Promise: By the end, you'll know how to calibrate exercise for maximum benefit and minimal burnout, even if you're not experiencing any of these.    Why exercise is non-negotiable? Exercise is medicine.  Muscle is medicine and an endocrine organ.  Muscle is HRT if you allow it to be.  Like any other medicine, the right dose and timing are crucial.    How much is too little? I could answer in a very generic way: Minimum WHO/HHS guidelines:  150 min moderate aerobic + 2 strength sessions weekly  Under 150 min weekly leads to missed benefits like bone density maintenance and cardiometabolic protection   This is not a generic podcast and you're not a generic woman.  So, let's answer with the uniqueness you deserve. Whether you're exercising too little or too much your body leaves both objective and subjective data.    Red flags of Undertraining and Overtraining: Persistent fatigue Ongoing symptoms Plateau in strength/mood/weight.   More Answers to Your Menopause Exercise Questions   When exercise becomes too much: Excessive high-intensity sessions >3× weekly without recovery ups injury risk—especially for connective tissue for women in midlife.  Overtraining stress can aggravate symptoms, disturb sleep, mood, and adrenal health, appetite/cravings and libido.    Finding the sweet spot: Measure muscle and body fat (See Resources for my smart scale picks.)  Measure waist girth  Measure bone density through Dexa scan    Do-It-Yourself checklist: Track energy, sleep, mood, focus, libido, digestion, elimination (See Resources for Flipping50 Progress Tracker)  Between your objective and subjective measures, are you getting what you want? Not just immediate but long term?    References:  Cooper, D., Ward, K., Kavanagh, R. and O'Connor, S. (2023) ‘‘MenoWell': A pilot 6-week novel, online, multimodal exercise and health education programme for women in all stages of menopause living in Laois, Ireland', Physical Activity and Health, 7(1), p. 303–318.   Other Episodes You Might Like: Previous Episode - Essential Oils for Menopause Hormones | Essential How-to for Essential Oils Next Episode - Simple Ways to Know if You're Following Protein Rules in Menopause More Like This - Exercise and Hot Flashes and Other Menopause Symptoms   Resources:  Join the Flipping50 Membership for evidence-based workout programs. Opening soon! Save your spot! Monitor your progress with Flipping50 Progress Tracker. Try OneSkin for SPF on face, lips and body. My top picks for 2025 Smart Scale Picks for Body Composition. Don't know where to start? Book your Discovery Call with Debra. Join the Flipping50 Insiders Facebook Group and connect with Debra and the community.

Episode 5 – Strategies for Optimal Aging: Leveraging Nutrition and Fitness for Practitioner and Patient Dr. Sarah Clarke, DC interviews Dr. Kimberly Besuden, DC, CFMP In this lively conversation, Dr. Besuden, DC, CFMP, shares all of her tips, tricks and recommendations for aging optimally and gracefully. Drs. Sarah and Besuden discuss strategies for maintaining healthy habits and routines for practitioner and patient alike. This episode is full of gems including specific supplementation to fill nutrition gaps, easy-to-maintain exercise routines, and a deep dive into hormesis practices. Dr. Kimberly Besuden is a Chiropractor and Certified Functional Medicine Practitioner; owner of The Health Factor; and owner of Bay Street Wellness. She has a long history as a competitive athlete, extensive training in clinical nutrition, and many years working as a personal trainer and strength coach. ·      1:30 Inspiration to become a Chiropractor ·      3:30 Inspiration to pursue Functional Medicine and Detox and Purification ·      5:00 Dr. Besuden's Clinical Practice ·      5:45 Active Lifestyles for Aging Populations ·      8:50 Strength Training for the Aging Population – key for optimal aging, and connection between strength training and naturally increased GLP-1 ·      13:00 Tips for sticking with a strength training routine – for practitioners and patients ·      16:15 Hormesis and it's role and optimal aging – HIIT, hot and cold therapy, intermittent fasting ·      21:18 Intermittent Fasting ·      26:10 Maintaining healthy diets and habits with busy schedules and traveling ·      29:05 Hot and cold therapy ·      30:50 The Modified Mediterranean Diet – low carb, healthy fats, moderate protein ·      38:55 Super foods for training ·      41:20 Biomarkers, body composition, and metrics – equipment, devices and best practice ·      45:30 Bloodwork Panels and Supplementation for Nutritional Gaps ·      48:00 Other Diet and Lifestyle Recs for optimal aging ·      50:58 Final thoughts for practitioners – Practice what you preach

Forget the scale—today we're busting myths and bringing clarity to one of the most misunderstood aspects of health: body composition. In this episode, we break down why it's a far better indicator of longevity and wellness than weight or BMI, how to accurately measure it, and practical strategies to improve it over time. Whether you're aiming to age stronger, move better, or simply feel more confident in your skin, this is the episode for you.#Longevity #BodyComposition #FitnessOver40 #MuscleMatters #Healthspan #WellnessJourney #StrongNotSkinny #HealthyAging #PodcastFitness

When it comes to your fitness routine, what are you training for? If you're like most of us, not a marathon or a bodybuilding competition. And yet, most trainers and fitness influencers advise us to train like we are! What if instead, we train for life?! Those fitness habits look pretty different…and they're A LOT easier to maintain. In this episode of Salad with a Side of Fries, host Jenn Trepeck welcomes Emily Nichols, a personal trainer and host of Habit Hack Your Health, to explore the art of forming lasting fitness habits. Emily shares her expertise on creating keystone habits, mastering functional movement, and embracing a habit loop of cue, routine, and reward to foster lasting lifestyle changes. From rejecting diet culture to prioritizing enjoyable workouts, this conversation offers practical strategies to move your body, fuel your soul, and be your best self.The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss in real life, clearing up myths, misinformation, and bad science surrounding our nutrition knowledge and the food industry. Let's dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE: (00:00) Emily defines habits as ingrained actions that require minimal decision-making(04:56) Emily's journey from stress and unhealthy habits to embracing her fitness journey(09:34) Habits are reframed as lifestyle choices that reduce decision fatigue(11:20) Keystone habits are introduced as foundational actions that inspire other healthy behaviors(14:20) Training for life is defined as sustainable movement and nutrition practices, not tied to restrictive goals(21:11) Forming habits takes about 90 days, Emily challenges the notion of intense workouts(27:00) Shifting away from diet culture, emphasizes strength training for body composition (30:54) Habit loops (cue, routine, reward) are explained, with tangible or intangible rewards KEY TAKEAWAYS:Adopt keystone habits that inspire other healthy behaviors, such as improved nutrition and sleep, to create a sustainable lifestyle foundation.Build sustainable fitness habits using cues (e.g., calendar reminders, Post-it notes), routines, and rewards, taking small, intentional steps to reduce decision fatigue and foster long-term consistency, ultimately creating lasting lifestyle changes within approximately 90 days.Embrace functional movements and sustainable nutrition, prioritizing enjoyable fitness habits tied to personal identity and joy over diet culture and extreme workouts, to support everyday activities and promote lasting health, not just scale numbers.QUOTES:        (00:00) "Habits for me mean less decisions. Habits are part of my lifestyle." - Emily Nichols(01:05) "If your plan has you opting out of life, it's not your plan for life." - Jenn Trepeck(08:55) "The thing I hear all the time is, well, I just need to do it. And I'm like. Yes. But, that doesn't get us there. The other piece of this is habits."  - Jenn Trepeck(23:17) "Because the other thing thats in our heads is I have to kill myself in a workout." - Jenn Trepeck(30:38) "The reward part of all of this... people often forget." - Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGUEST RESOURCES:Emily | Habit & Fitness Coach

In this candid and deeply personal episode, Beth takes the lead to discuss a topic close to her heart—body image and the challenge of making sustainable changes to weight and body composition. Stepping away from racing and performance metrics, Simon and Beth reflect on the psychological, emotional, and practical aspects of health-focused weight management, particularly for those with a history of disordered eating. Topics Discussed: Beth's personal history with scales, disordered eating, and body image Why weight and performance aren't always linked The dangers of equating “looking good” with “losing weight” How to create a sustainable and healthy relationship with food Recognising habits and making small, manageable changes The role of strength training in improving body composition and metabolism, especially over 50 Sustainability: finding a way of eating that works for you, long term Why scales can be misleading—and how to track progress without them Key Quotes: "You can love yourself and still want to change." "Sustainable changes are about what you add, not what you restrict." "Our goal isn't lifespan—it's health-span."   Resources & Links Mentioned: Lexi Kelson podcast - Racing Performance: is being lighter truly an advantage? Beth & Simon's high performance breakfast bowl (YouTube) - 2 Minute breakfast Body image advocate Danae Mercer's Instagram page Free PDF: How to Create a Battle Ready Lifestyle   If you enjoyed this episode, please subscribe and leave a review. Share it with someone you care about—and help spread a healthy, realistic message about body image and self-care. Useful Links: Join the Unstuck Collective – for Beth'seekly inspiration and coaching insights (not a chat group; replies welcome via DM). Follow our Ironman Austria Travel Diary on Facebook Precision Fuel & Hydration – Thanks to the team for helping Beth stay cool and cramp-free. Connect with Us: Website: www.simonward.co.uk Email: Simon@thetriathloncoach.com Looking for more content from me? Check out my Instagram  and YouTube  channels Sign up for Simon's weekly newsletter Sign up for Beth's weekly newsletter Ready to Take Action? If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started: 1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today Join the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.   To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.   For any questions please email Beth@TheTriathlonCoach.com.

In this episode of the Flex Diet Podcast, I sit down with Dr. Doug Goldstein for a deep dive into biomechanics, performance, and recovery. We get into the weeds on muscle performance, body comp, and how to reduce injury risk—stuff that matters whether you're an elite athlete or just trying to move and feel better.We also explore some cutting-edge tools like Springbok Analytics and dive into how intramuscular dry needling can change muscle properties to enhance performance. Plus, we break down contralateral adaptations, mental performance strategies, and smart approaches to overload.Lots of real-world applications and case studies in this one — don't miss it.Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%LMNT electrolyte drink mix: miketnelsonlmnt.comAvailable now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:06:09 Dr. Doug's Journey in Physical Therapy07:05 Case Study: Demaryius Thomas12:28 The Role of Mental and Mechanical Components in Performance22:30 Exploring Springbok Analytics43:35 Understanding Tommy John and Elbow Injuries43:47 The Role of Lower Body Mechanics in Pitching45:06 The Importance of Hip Mobility and Pelvic Control47:54 Exploring Intramuscular Dry Needling48:58 The Impact of Dry Needling on Muscle Function50:26 Reevaluating Muscle Anatomy and Function54:05 The Role of Visual Data in Biomechanics01:02:11 Collaborative Approaches in Biomechanics01:05:02 The Importance of Asking Questions and Sharing Knowledge01:17:58 Conclusion and Final Thoughts Flex Diet Podcast Episodes You May Enjoy:Episode 311: Maximizing Athletic Performance with Neurology: Insights from Dr. Dylan Seeley: https://miketnelson.com/episode-311-maximizing-athletic-performance-with-neurology-insights-from-dr-dylan-seeley/ Episode 296: Enhancing Athletic Performance with Dr. Dani LaMartina: https://miketnelson.com/episode-296-enhancing-athletic-performance-with-dr-dani-lamartina/Connect with Doug:Instagram: https://www.instagram.com/springboktech/Website: https://www.springbokanalytics.comGet In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

In this episode of the Art of Living Well podcast, Liv Hill discusses the common frustrations with the scale and how it often misrepresents progress in health and fitness journeys. She emphasizes the importance of understanding body composition, the role of muscle versus fat, and alternative indicators of progress such as clothing fit, strength, and energy levels. Liv encourages listeners to adopt a healthier mindset towards the scale and focus on long-term health goals rather than short-term fluctuations.

What if the one thing you've been taught to avoid when supporting your best health, body composition, and fitness results was actually what your female body needed most?In this fierce and fire-filled episode, Louise busts the myth that snacking is bad, especially for active ambitious women navigating changing hormones age 35 and beyond. As one of the world's leading exercise physiologists and women's health experts specializing in active women and recreational runners, Louise shares her personal journey of unlocking her best body composition, fitness, and running, while doing amazing things like reversing osteoporosis naturally, restoring her hormone health without medications, and learning the truth about fueling for optimal performance.You'll learn why skipping snacks, especially morning ones, can sabotage your energy, metabolism, and mood. She breaks down how snacks impact hormone production, how to listen beyond your hunger cues, and what smart snacking actually looks like (hint: no naked carbs!). As a badass bonus, enjoy learning how to support your body in burning fat and building muscle while you sleep. Bedtime belly fat buster anyone? From practical snack ideas to science-backed insights, this episode is both empowering and actionable.  Next time your snack attack hits, lean into it, knowing you are unlocking your fierce female body's potential to thrive with vibrant lifelong sustainable success!Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start Link to check out our free nutrition guide and join other fierce active ladies taking charge of their holistic health and fitness in our multi award-winning Badass Breakthrough 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/  Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Episode Highlights:(0:00) Intro(3:17) Why old diet advice is hurting women(4:28) Reversing bone loss naturally(6:10) Snacking myths that sabotage your health(8:15) Morning snacks and hormone production(11:01) Why you can't trust hunger cues(15:19) The body's need to build, not break down(16:11) The “no naked carbs” rule explained(19:34) Easy snack ideas for busy women(27:51) How snacking prevents overeating and fatigue(31:35) Breaking the “no snack” mindset(34:44) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram

Are you ready to tackle the unique challenges of wellness after 40? In this empowering episode of Salad with a Side of Fries, Jenn Trepeck hosts a comprehensive Q&A explicitly designed for women navigating midlife. From boosting energy to balancing hormones and thriving through menopause, Jenn covers it all, starting with a deep dive into key hormones like estrogen and progesterone and how they affect weight loss, energy, and fat distribution.Jenn explores the realities of menopause and perimenopause, including changes to the menstrual cycle, shifts in fertility, and the importance of protein for muscle and bone health. You'll learn how phytoestrogens may offer symptom relief, how gut health and the parasympathetic nervous system impact mood and nutrient absorption, and how better sleep can help reduce brain fog and fatigue. Whether you're adjusting your routine or looking for expert-backed tips to feel your best, this episode is packed with actionable advice to help you navigate midlife with confidence and clarity.The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss in real life, clearing up myths, misinformation, and bad science surrounding our nutrition knowledge and the food industry. Let's dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE: (01:19) Jenn shares her professional relationship with Christine(06:13) Jenn discusses estrogen, progesterone, fat removal and weight management(13:07) How age affects menopause, menstrual cycle, fertility and estrogen levels(19:45) What is the role of protein over 40, and how to maintain muscle and bone health(25:36) Discussion of hormones to support weight loss, energy, and phytoestrogens(30:46) Your gut, nutrient absorption, and the parasympathetic nervous system(36:24) Improving sleep quality and managing fatigue and brain fog. What about nap time(42:17) Discussion of signs and treatments for menopausal symptoms and supplements(48:13) Common health risks for women in their late 30s and 40s, and related medical tests(51:39) What ingredients are most effective for aging skin, adjusting the skin care routine(57:50) Reducing fine lines, wrinkles and age spotsKEY TAKEAWAYS:The challenge with weight loss after age 40 is primarily due to the decline of estrogen and progesterone production, which reduces insulin sensitivity, impairs sleep, and alters fat distribution, making fat removal (not just weight loss) slower and more difficult. Sustainable fat loss prioritizes health over rapid results.Low estrogen and progesterone levels can impact mood, sleep, and appetite, leading to an increased desire for comfort foods. Phytoestrogens (e.g., wild yam, black cohosh) and fiber-rich foods (e.g., cruciferous vegetables) support hormone metabolism and mood stability.Women over 40 need ~1 gram of protein per pound of body weight daily (4-6 ounces per meal, 2-3 ounces per snack) to maintain muscle and bone health. Resistance training, weight-bearing exercise, and minerals (e.g., magnesium) are critical.Low estrogen levels can cause skin dryness and wrinkles. Hydration, vitamin C, retinol, and hyaluronic acid improve skin appearance. Consistent skincare routines (cleanse, tone, treat, moisturize) reduce the appearance of age and Gua Sha massage may reduce menopausal symptoms like hot flashes.QUOTES:        (06:25) "There is fast weight loss at any age, provided you don't care how long it lasts or what happens to your health." - Jenn Trepeck(08:20) "Estrogen, the presence of estrogen and increased estrogen when we're younger in life, keeps us more insulin sensitive. It keeps us more metabolically fit." - Jenn Trepeck(21:27) "We want to aim for a gram of protein for every pound of body weight." - Jenn Trepeck(27:01) "We have less wiggle room. That estrogen was our cushion and when you eliminate the cushion, you've got less wiggle room." - Jenn Trepeck(31:00) “Bottom line, your gut is responsible for nutrient absorption and communicating all over the body.” Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramHormones and Body Composition (feat. Ashley Fillmore)Nutrition Nugget: NAD

Welcome to the Mind Muscle Connection Podcast!In this episode, I'm joined again by Dr. Eric Helms to break down How Your Current Body Composition and Stress Should Dictate Your Strategy.We talk about what to consider before jumping into your next goal, how stress, leanness, and recovery all interact. Plus, he shares what his own prep looks like, what's changed for him over the years, and how he's thinking about offseason phases now.If you're trying to set yourself up for long-term progress and sustainability, this episode is a must listen!Let's talk about:IntroductionDr Eric Helms PrepMuscle maturityStressPre prepFat loss phaseWhere to find Dr Eric HelmsDr. Eric Helms' Instagram: https://www.instagram.com/helms3dmj/?hl=enFollow me on Instagram for more information and education:  jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Host: Dr. Mike & Amy MillsTOPICS: Body Composition... The Numbers Behind the Numbers

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter's Weekly Newsletter In this “Ask Me Anything” (AMA) episode, Peter revisits the topic of fasting, sharing how his thinking has evolved over time. The episode explores fasting-related terminology and common types of fasting, as well as the various reasons individuals might choose to fast. Peter explores potential benefits including improvements in body composition, metabolic health, lifespan extension, cardiovascular disease, cancer prevention and treatment, neurodegenerative conditions such as Alzheimer's and Parkinson's, and autoimmune symptoms like arthritis. He also examines the risks and potential downsides of fasting and offers a practical framework to help assess when and how fasting may be most appropriately applied. If you're not a subscriber and are listening on a podcast player, you'll only be able to hear a preview of the AMA. If you're a subscriber, you can now listen to this full episode on your private RSS feed or our website at the AMA #72 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here. We discuss: Why the topic of fasting is being revisited [1:45]; The importance of being open to changing one's opinion in science and medicine as new evidence emerges [4:15]; Defining fasting and how it fits in the framework of dietary restriction, time-restricted feeding, and calorie restriction [7:30]; The most common types of fasting [11:45]; Why someone might choose fasting over continuous caloric restriction [19:00]; The biochemical effects of fasting: fuel partitioning, autophagy, and more [21:00]; Autophagy: a cellular cleanup process stimulated by fasting and energy depletion [26:00]; Comparing the physiological effects of a ketogenic diet to those of long-term fasting [27:45]; How long fasting takes to induce ketosis and boost autophagy, and how autophagy is measured [29:45]; At-home tests for ketones [33:45]; Reducing senescent (“zombie”) cells and inflammation through autophagy [35:00]; Examining the evidence for the long-term health benefits of fasting beyond short-term metabolic effects [37:15]; The common health claims associated with fasting across metabolic, neurological, oncological, autoimmune, and longevity domains [40:30]; The impact of fasting on body weight and body composition [42:00]; Weight regain and potential metabolic consequences of fasting [44:00]; The risk of lean mass loss with fasting and how to mitigate it [47:15]; A practical framework for using fasting as a strategy to improve body composition [52:15]; How extended fasting compares to caloric restriction in improving insulin sensitivity in people with insulin resistance or type 2 diabetes [54:00]; Is there any evidence that fasting can extend lifespan? [55:45]; Examining whether fasting improves cardiovascular disease risk beyond the effects of weight loss and calorie reduction [58:15]; Exploring whether prolonged fasting can reduce cancer risk [59:45]; The potential benefits of fasting or fasting-mimicking diets during cancer treatment: emerging evidence and practical considerations [1:02:15]; Fasting for protection against neurodegenerative diseases: early evidence of therapeutic benefit and open questions [1:10:45]; Various fasting methods for autoimmune diseases: potential symptom relief with cautious application [1:14:00]; Fasting and type 1 diabetes: risks, evidence, and careful dietary alternatives [1:16:45]; Fasting and gut disorders: potential benefits outside of flare-ups [1:18:45]; The primary risks and downsides associated with fasting [1:19:45]; The essential vitamins and minerals to supplement during prolonged fasting [1:21:30]; Who should avoid fasting and why [1:22:15]; Fasting's role in health: where it shows promise and where it likely offers no distinct advantage over caloric restriction [1:23:45]; and More. Connect With Peter on Twitter, Instagram, Facebook and YouTube

Eric Malzone is joined by Andy, Pete and Jason Moore, CEO of SPREN, to discuss a groundbreaking partnership between Lyft Brands and SPREN. This collaboration aims to integrate advanced body composition analysis technology with gym experiences, coaching services, and on-demand content. Andy and Jason delve into how this innovative approach will enhance user engagement, retention, and overall fitness outcomes through a unique combination of smartphone-based body scanning, AI-driven coaching, and personalized nutrition plans. They emphasize the seamless blend of technology and personal trainers to provide 24/7 support, making fitness more accessible and effective for everyone.   https://podcastcollective.io/  

In this episode, I catch up with Jenna to chat through the CrossFit nutrition course—and let's just say, we've got thoughts.We talk about how the course leans hard into body composition and aesthetics, and how that doesn't always reflect what everyday athletes actually need. Jenna shares her experience from the Torian Pro, and we dig into why nutrition for performance is so different from just eating to look a certain way.We also bust a few common myths—like carbs being the enemy, or insulin being something to fear—and talk about the pressure to stay lean in the CrossFit space, even when it's not always healthy or realistic.If you've ever felt confused by the mixed messages around food, macros, or what you “should” look like as someone who trains, this one's for you.Time Stamps:00:00 Introduction to CrossFit Nutrition Course02:57 Insights from Torian Pro and Athlete Nutrition05:59 The Good, the Bad, and the Ugly of CrossFit Nutrition09:02 The Sickness to Fitness Continuum11:49 Genetics vs. Nutrition: The Bigger Picture14:57 Authors and Credibility of the Nutrition Course18:10 Understanding Insulin and Its Role21:03 The Misconception of Carbohydrates23:58 Body Composition and Health Markers27:00 The Pressure of Body Fat Percentages30:09 The Dangers of Low Energy Availability32:53 Conclusion: Rethinking CrossFit Nutrition35:07 Cherry Picking in Research36:01 The Importance of Body Composition36:31 Eating for Wellness38:46 Understanding Macronutrients40:13 The Role of Vegetables and Fats42:40 Debunking Myths about Oils44:40 Navigating Carbohydrates and Sugar46:47 The Challenge of Meal Planning50:58 The Quantity of Food and Performance55:01 Setting Realistic Dietary Goals01:01:16 The Role of Supplements and Mental HealthClick me for show notes!

In this episode of the Gladden Longevity Podcast, Dr. Jeffrey Gladden interviews Jason Moore, the creator of Spren, a health technology company that utilizes smartphone cameras for body composition analysis and other health metrics. They discuss Jason's journey into health technology, the importance of heart rate variability (HRV), and how technology can aid in longevity and performance. The conversation also touches on the future of health technology, the significance of feedback loops in health management, and resources available for listeners to improve their health journey.   For Audience ·       Use code 'Podcast10' to get 10% OFF on any of our supplements at https://gladdenlongevityshop.com/ !    Takeaways ·       Jason Moore's journey into health technology began with a passion for fitness and health. ·       Spren's technology allows body composition analysis using just a smartphone camera. ·       Body composition metrics are crucial for tracking longevity and health. ·       Heart rate variability (HRV) is an important indicator of health and performance. ·       HRV can help tailor daily behaviors for better health outcomes. ·       Spren has reached over a million users, expanding access to health insights. ·       The gym industry plays a significant role in promoting longevity. ·       Future developments include estimating VO2 max and blood pressure from the camera. ·       Feedback loops are essential for effective health management. ·       Spren aims to embody the human experience through its technology.   Chapters 00:00 Introduction to Longevity and Technology 02:58 The Journey of Jason Moore and Spren 05:57 Innovative Body Composition Analysis 08:47 Understanding Heart Rate Variability (HRV) 12:01 The Role of HRV in Health and Performance 15:02 Integrating Technology with Longevity Practices 17:53 Future Developments in Health Technology 20:57 The Importance of Feedback Loops in Health 23:54 Conclusion and Resources for Listeners   To learn more about Claudia: Email: jason@spren.com Website: https://www.spren.com/   Reach out to us at:    Website: https://gladdenlongevity.com/     Facebook: https://www.facebook.com/Gladdenlongevity/    Instagram: https://www.instagram.com/gladdenlongevity/?hl=en     LinkedIn: https://www.linkedin.com/company/gladdenlongevity    YouTube: https://www.youtube.com/channel/UC5_q8nexY4K5ilgFnKm7naw 

Send us a textMichael Ulloa * is well known on social media for myth busting nutri- and fitness-bollocks - he gets posts every day from concerned followers that found yet another load of nonsense in their feed. Moving from gym bro to myth busting was a gradual process for Michael, as was changing his own relationship to movement and nutrition.We had such a good conversation and talked about how fitness doesn't have a look, how flexibility can lead to consistency and sustainable habits, how we have normalised unachievable body 'ideals' and how shifting your focus when it comes to exercise can make it joyful rather than punishing.We also touched on steroid use in the fitness world and we recommend you listen to his podcast episode on this topic - here is the link!*"Michael Ulloa is a respected online personal trainer and performance nutritionist. He is a speaker, writer, content creator and the host of the How to: Fitness podcast. He tackles common health and nutrition misinformation whilst promoting a more inclusive, accessible approach to health and fitness. Michael is passionate about helping people to improve their health without the pressure to conform to unrealistic body standards."You can find Michael on Instagram @michaelulloapt and get in touch with him via his website  Please reach out if you would like some support with your relationship to food OR movement. Ela currently has limited spaces for Intuitive Eating coaching and if you'd like to reconnect with movement, contact Christine.AND if you enjoyed this episode, please share and follow the 'Find Your Strong podcast' and if you have time, write us a short review. It would honestly mean the world. Love to you all, Ela & Christine x

In this episode of Iron Culture, the Erics begin by discussing Helms' prep updates and the standout performances from the recent powerlifting World Champions. The conversation also touches on body composition and attractiveness, highlighting the misconceptions in the fitness industry regarding ideal body fat levels. After that they take a deep dive into the strategies of cutting weight in various sports, comparing the approaches of powerlifting, bodybuilding, and combat sports. Finally, they explore the differences in weight cutting techniques across different sports, emphasizing the importance of planning and strategy for optimal performance. Time stamps: 00:00 Helms Prep Update and World Powerlifting Highlights 15:07 Body Composition, Attractiveness, Evolution, and the Fitness Industry 31:16 Trexler's Take On Comparing Weight Cuts in Different Sports (Powerlifting, Bodybuilding, Combat Sports) 40:32 Helms' Take On Comparing Weight Cuts in Different Sports (Powerlifting, Bodybuilding, Combat Sports) 57:11 Electrolyte Management and Hydration Techniques 1:03:05 Final Thoughts on Weight Management and Performance

Keto became a popular weight loss diet in the 1990s and has been a mainstay of diet culture ever since. Promoted as the ultimate solution for weight loss, mental clarity, and better health, keto has earned a loyal fanbase. But do these bold claims actually hold up under scientific scrutiny? And can anyone realistically maintain such a restrictive eating pattern in the long term? Join us, two Registered Dietitians, for the second in this two part series, A Tale of Two Ketos. Today it's time to tackle “Diet Culture Keto.” Want to support the show and get bonus episodes? Join our Patreon! https://www.patreon.com/nutritionformortalsWe've got MERCH! Check it out HEREDon't want to miss any episodes in the future? Make sure to subscribe wherever you listen to podcasts!Things we talked about and additional reading: Letter on Corpulence, Addressed to the Public by William BantingThe Drinking Man's Diet, 1964Martinis and Whipped Cream, 1966The Atkins' Diet Revolution, 1972Robert C. Atkins, 72, Creator of Controversial Diet, Dies Joe Rogan Experience #994 with Dom D'Agostino Joe Rogan Experience #1364 with Brian RedbanEnergy Expenditure and Body Composition on Keto Low Carb vs Isocaloric Low Fat Over One Year “Short-Term” Keto for Weight Loss“Long-Term” Keto in Type 2 DiabetesPotential Genetic Adaptation in Inuit PeoplesFor feedback or to suggest a show topic email us at nutritionformortals@gmail.comFeel free to contact our real, live nutrition counseling practice**This podcast is for information purposes only, is not a substitute for individual medical or mental health advice, and does not constitute a patient-provider relationship**

Grab your FREE Nutrition 101 Guide for Body Composition to build a flexible, evidence-based approach to eating that supports your physique goals without restriction or dogma:https://www.witsandweights.com/free/nutrition-101-guide--The carnivore diet community claims fiber is unnecessary, even harmful. But what does the science actually say?Learn why fiber does far more than "keep you regular," how eliminating it affects everything from muscle building to longevity, and how to make evidence-based decisions about fiber intake for your goals.Main Takeaways:Fiber produces short-chain fatty acids that reduce inflammation and enhance muscle protein synthesisGoing zero-fiber may provide short-term symptom relief but creates long-term health risks (15-30% higher disease rates)The carnivore claims about fiber being "non-essential" ignore massive benefits for satiety, hormones, and gut healthSmart approach: Address root causes of digestive issues rather than eliminating all fiber permanentlyRelated Episode:The Blue Zone Hoax (and Other Diet Myths That Won't Make You Live Longer) | Ep 330Timestamps:0:01 - The fiber war (Carnivore vs. mainstream nutrition) 4:30 - What fiber actually does beyond BMs 5:51 - How fiber affects muscle building and hormone production 8:33 - The carnivore honeymoon period and what happens long-term 11:56 - Gut bacteria changes and health consequences 14:58 - Debunking carnivore claims about fiber 19:53 - 15-30% lower all-cause mortality with higher fiber 21:37 - How to optimize fiber intake 24:56 - The surprising link between gut bacteria and protein synthesis for building muscleSupport the show

BioHealth™ is launching soon. Join the waitlist for first access → https://www.rntfitness.com/biohealth-list In this episode, Akash sits down with RNT's in-house medical officer to dive deep into the real reason most high-performing professionals struggle with energy, fat loss, and long-term health - despite doing “all the right things.” They unpack: The key biomarkers that reveal what's really going on inside your body Why traditional blood tests miss the full picture The science behind the new RNT BioHealth™ protocol How to bridge the gap between performance, longevity, and fat loss Why transformation must go deeper than just training and nutrition This is not just about looking good - it's about total internal health optimisation.   Chapters:   00:00 Introducing BioHealth: A New Era in Health Optimization 01:20 The Shift in Health Awareness: From Aesthetics to Longevity 04:11 Meet Dr. Minil Patel: The Medical Mind Behind BioHealth 08:12 Understanding BioHealth: Goals and Measures 09:35 The Dangers of Surface-Level Health Perceptions 12:23 Silent Health Issues: What Lies Beneath the Surface 14:44 Common Silent Health Issues in High Performers 17:29 The Unique Health Risks for South Asians 22:30 The BioHealth Stack: Core Testing Areas 24:16 Metabolic Health: The Foundation of Well-Being 35:00 Understanding Diabetes and Insulin Resistance 37:54 The Importance of Metabolic Health 40:10 Personal Fat Threshold and Body Composition 42:59 Inflammation: Causes and Effects 51:07 Kidney and Liver Function in Metabolic Health 57:00 Nutritional Status and Its Impact on Health 01:05:54 The Complexity of Hormonal Testing 01:09:21 Understanding Control in Biohealth Testing 01:12:13 The Limitations of Traditional Blood Tests 01:15:41 Biohealth's Unique Approach to Testing 01:18:26 The Importance of Physical Parameters 01:27:52 Interpreting Biohealth Scores and Action Plans 01:34:20 The Importance of Early Testing and Retesting   Next steps:  1) Apply for 1-1 coaching: https://www.rntfitness.co.uk/pro/   2) Take our quiz to see if you're ready for a transformation: http://www.rntfitness.co.uk/transform   3) Get our free book shipped to your door: https://bit.ly/tybtylform   4) Try our free 28 day fat loss accelerator: https://www.rntfitness.co.uk/transformation-accelerator  5) Optimum Nutrition: RNT20 for 20% off Connect with RNT Fitness:  Website  Facebook  Instagram  YouTube  Email  Connect with Akash:  Facebook  Instagram  LinkedIn 

Dr. Grant Tinsley joins the discussion as the body composition expert.Myostatin is a key regulator of muscle growth.Wendy Whippete the most jacked muscled up dogThe concern of GLP-1 receptor agonists and muscle mass loss.Overview of Courage trial looking at semaglutide and trevogrumab and lean mass lossUpcoming Believe trial coming out (bimagrumab and semaglutide)Exercise remains crucial for muscle health and function.MRI data from SURPASS MRI provides new insights into muscle volume changes.The combination of medications may have varying effects on muscle mass.Caution is advised regarding the long-term effects of new drugs.Clinical benefits of medications often outweigh concerns about muscle loss.Future research will explore the synergy between exercise and medication.Other docs who lift podcasts with Dr. Grant:Tirzepatide muscle lossLean mass loss and GLP-1 meds

Dr. William Davis discusses how modern factors like antibiotics, glyphosate, and food additives disrupt the microbiome, contributing to autoimmune, digestive, and chronic diseases. He emphasizes the importance of gut health, testing for SIBO, and restoring beneficial microbes to improve overall wellness, body composition, and longevity. He also highlights the need for a microbiome-focused approach to prevent long-term health issues, and discusses his new book, Super Body: A 3-Week Program to Harness the New Science of Body Composition and Restore Your Youthful Contours.

This episode is with a good friend and collaborator, Dr. Marco Meucci of COSMED. Marco was formally an Associate Professor in the Public Health and Exercise Science Department at Appalachian State University, where he also served as the Director of their wellness and human performance lab. He now is the Academics Manager for COSMED, an Italian company that “designs, manufactures, and sells worldwide diagnostic medical devices to assess Lung function, Metabolic, and Body Composition.” Marco shares his story and progression as an athlete, student, professor, and leader in academia. We discuss how he made decisions leading to where he is today and how he uses the sparks to create forks in life, then takes the most exciting one. We believe you are going to love the energy and insight this enthusiastic Italian brings to the show. Enjoy!

Welcome to this week's episode of Fast. Feast. Repeat. Intermittent Fasting for Life, with Gin Stephens and Sheri Bullock.To make a submission for the podcast, go to fastfeastrepeat.com/submit.  We are a community-driven podcast, and we look forward to sharing your questions, success stories, non-scale victories, IF tweaks, motivational quotes (and more!) on each episode of the podcast. Resources used in today's episode:https://www.fastfeastrepeat.com/sheri.html  https://crunchi.com/?als=SheriBullock Go to fastfeastrepeat.com to see Gin's and Sheri's favorite things, and to shop with us.  Every purchase you make through links on our website help to support this podcast so we can keep bringing you episodes each week. Want to learn more about BiOptimizer's Magnesium Breakthrough? Visit www.bioptimizers.com/fastfeastrepeat and use code FFR10 to save 10% off any order. Are you ready to take your intermittent fasting lifestyle to the next level? There's nothing better than community to help with that.  In the Delay, Don't Deny community we all embrace the clean fast, and there's just the right support for you as you live your intermittent fasting lifestyle. Connect with both Gin and Sheri in the community, as well as thousands of other intermittent fasters who are there to support you along your journey.  If you're new to intermittent fasting or recommitting to the IF lifestyle, join the 28-Day FAST Start group.  After your fast start, join us for support in The 1st Year group.  Need tips for long term maintenance? We have a place for that!  There are many more useful spaces beyond these, and you can interact in as many as you like.Visit ginstephens.com/community to join us. An annual membership costs just over a dollar a week when you do the math.  If you aren't ready to fully commit for a year, join for a month and you can cancel at any time. If you know you'll want to stay forever, we also have a lifetime membership option available.  IF is free. You don't need to join our community to fast. But if you're looking for support from a community of like-minded IFers, we are here for you at  ginstephens.com/community. 

In this episode of the Iron Culture Podcast, the Erics discuss various topics including updates on Helms' contest prep vlog, a preview of the upcoming Powerlifting World Championships, misconceptions surrounding TRT, the effects of cold exposure, and the concept of lean mass hyper responders. They also discuss the importance of (and misconceptions surrounding) women's health research, and engage in a Q&A session addressing questions about energy expenditure, body composition, and more.  Time stamps: 00:00 Introduction and Updates 02:59 Powerlifting World Championships Preview 07:55 New MASS issue; TRT misconceptions 16:50 Cold Exposure and Its Misconceptions 18:00 Lean Mass Hyper Responders (and resulting chaos) 31:20 Women's Health and Fitness Research 46:24 Understanding Training Status in Research 52:52 Core Strengthening and building general athleticism 59:03 Debunking Myths Around Posture and Anterior Pelvic Tilt 01:01:50 Evaluating BIA and BIS for Body Composition 01:10:48 Reconciling Energy Expenditure Models in Active Populations

What do the stubborn body fat you can't seem to lose, your hormones, and metabolic health all have in common? Well…a lot! If you're nearing perimenopause or menopause, you can't miss this conversation. In this episode, host Jenn Trepeck dives into a candid and clarifying conversation with leading health and wellness expert Ashley Fillmore. Ashley is the founder and president of Metabolic Fix and host of the Cheers to Your Success podcast. With nearly 20 years of experience, she helps women heal their metabolism, achieve hormone balance, and support lasting body composition changes. Together, they unpack why so many women still feel lost in the noise of wellness advice and how to make sense of what they're experiencing day-to-day, at each phase of their cycle and even as their cycles change.. This episode is all about discovering your hormone balance, transforming your body composition, and redefining what true health looks and feels like.The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let's dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE: (05:36) Ashley Filmore explains how she made the health, hormone balance, and body composition space her life's work(09:01) Ashley shares her experience with unhealthy dieting and deprivation(14:28) The number on the scale versus body composition, muscle mass, body fat percentage, and lean muscle(18:39) How certain hormones and body fat distribution correlate, and the importance of tracking your cycle(28:55) Ashley discusses symptoms that may indicate hormone imbalance(35:56) Adjustments to fitness routines and nutrition during your cycle(43:39) Other reasons your hormones can be depletedKEY TAKEAWAYS:The scale doesn't define health, but body composition does: A lower number on the scale doesn't accurately reflect your physical or mental well-being. Proper health is better measured by the balance between lean muscle mass and body fat percentage, which is significantly influenced by hormones that also determine where fat is stored—for example, cortisol can be associated with belly fat, insulin has been linked to love handles, and estrogen is often associated with weight stored in the hips and the lower belly.Where fat accumulates on your body can reveal significant hormonal imbalances, guiding lifestyle and nutritional changes as well as potential hormonal imbalances. Plus, even with a calorie deficit and strength training, stubborn fat won't budge unless you focus on nutrient-dense, whole foods—because it's not just about calories, but the quality of what you eat.Using cycle-tracking apps or devices like the Oura Ring helps women understand their hormonal rhythms, especially as cycles become irregular during perimenopause. By listening to your body, tracking symptoms, and identifying hormonal imbalances, you can tailor your nutrition, exercise, and recovery strategies to align with your current hormonal state, optimizing energy, mood, metabolism, and overall health.Walking and strength training are effective, low-stress ways to support hormonal and metabolic health, especially during perimenopause and menopause. Walking is a free, accessible exercise that improves body composition, hormonal balance, and mental well-being, while intense workouts may be too stressful when hormone levels are low. Incorporating gentle movements, such as yoga, and traditional strength training with compound exercises 2–3 times per week can help maintain health without overexertion.QUOTES: (25:34) “Get to know your body and your baseline, what's normal for you, as opposed to what your doctor might say is normal or common.” - Jenn Trepeck(16:57) “Your hormones matter. It's impacting everything: muscle mass, your body fat percentage and where your body fat is distributed on your body.” Ashley Fillmore(41:55) “Pay attention to how you feel because you may not be textbook, you may be a little outside of what I just mentioned, and that could be normal for you.” Ashley Fillmore(42:48) "The walking, the yoga, the more gentle exercises are probably going to be more effective and feel better when we're in that perimenopause or menopause phase.” - Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramCheers to Your Success! Podcast | Guest Jenn TrepeckGUEST RESOURCES:Metabolic Fix™ | ONECheers To Your Success - PodcastAshley Fillmore - InstagramMetabolic Phase QuizFree Hormone AssessmentGUEST BIOGRAPHY:Ashley is a leading expert in sustainable weight loss. She helps women heal their metabolism, balance their hormones, and achieve lasting changes in their body composition. Ashley holds a BSc in Exercise and Nutrition and is a certified personal trainer, professional nutrition coach, and health educator with nearly 20 years of experience.  Ashley is the host of the Cheers to Your Success Podcast and the founder and president of Metabolic Fix™ – a premium online coaching company that has helped thousands of women finally break free from chronic dieting and achieve long-term, sustainable results using the Metabolic Fix Method™.  She is deeply committed to helping women better their lives and strives to inspire others to embrace the life of health, happiness, and self-love they deserve.

In Part 2 of this powerful conversation, we continue the journey beyond quitting Adderall to unlocking true high performance through deep physiological awareness. I sit down with Carlos and Miguel Bertonatti to unpack the essential metrics of health—VO₂ max, HRV, and body composition—and how mastering these can transform the way you recover, perform, and live.We explore why most high performers are stuck in chronic stress without realizing it, how proper sleep can become your greatest biohack, and how breathwork is the secret weapon to regulate your nervous system anytime, anywhere. This episode dives into the science of stress adaptation, the role of muscle as the "organ of longevity," and simple, actionable strategies to regain control over your biology.If you're serious about optimizing your mind, body, and performance without gimmicks—this is your roadmap. Tune in to learn how real resilience is built from the inside out.

This episode was a total joy with toe warmers in all the right places (and some of the wrong ones)! The main scientific topic was a new study on how high carb fueling may improve heat adaptation. We broaden that out to a question from a listener on the old "calories-in, calories-out" framework, and why that doesn't apply to athletes from evolutionary or exercise science perspectives. The big takeaway from 2 decades of research: avoiding excessive within-day deficits from training may improve health, performance, and body composition. Eat during hard training, or the body may have to take unhealthy steps to avoid shutting down. And this one was full of great topics! Other topics: a hopeful update on David's knee heading into Western States, the decision to get a cortisone injection, Megan having enough watts to be confused for an e-bike, a new study on weight-vest warm-ups improving running economy, how we think training theory might evolve based on that study, last week's controversial news in trail running, why we think that love and grace for humans needs to lead the way, and a Q+A on fear of vulnerability, workout intensity, and athlete sponsorship.Stick around to the very end for the hardest we have ever laughed on an episode!May your knees stay healthy and may your tooth bags stay hidden. We love you all! HUZZAH!-David and MeganClick "Claim Reward" for free credit at The Feed here: thefeed.com/swap Order a Core 2 Sensor here before they sell out: https://thefeed.com/products/core-2-temperature-monitorFollow Huzzah: https://www.instagram.com/thehuzzahhub/Buy Janji's amazing gear: https://janji.com/ (code "SWAP")For weekly bonus podcasts, articles, and videos: patreon.com/swap

Download my free Nutrition 101 for Body Composition guide to implement these principles with exact calorie and macro targets:https://www.witsandweights.com/free/nutrition-101-guide--Tired of regaining the weight or losing muscle every time you diet? Sick of feeling like garbage during fat loss phases?Today I'm breaking down The 3+3 Model, a science-based framework for optimal fat loss that separates what you absolutely need from what's just nice to have.Learn the 3 foundational elements you must have in place for effective fat loss (the non-negotiables), plus 3 powerful enhancers that can take your results to the next level (the optimizers).This isn't about suffering through chicken and broccoli or earning your carbs with cardio. It's about engineering a fat loss process that preserves your hard-earned muscle, maintains your metabolic rate, and actually feels sustainable.Main Takeaways:The 3 Non-Negotiables form the foundation of effective fat lossThe 3 Optimizers enhance your results once the foundation is in placeWeight loss is not the same as fat loss – this model ensures you lose fat while preserving your hard-earned muscleA properly executed fat loss phase can actually improve your body's future muscle-building capacity through enhanced insulin sensitivity and nutrient partitioningTimestamps:0:01 - Weight loss vs. fat loss and The 3+3 Model 4:12 - Non-Negotiable #1 7:41 - Non-Negotiable #2 11:02 - Non-Negotiable #3 15:05 - Optimizer #1 17:55 - Optimizer #2 20:56 - Optimizer #3 24:36 - How to put everything together 27:42 - Why a proper fat loss phase improves future muscle gain 29:11 - Final recap and tips to implementSupport the show

Have you noticed a sudden shift in your body after menopause, despite maintaining your usual exercise routine? That unexplained weight around your middle, loss of muscle tone, and decreased energy isn't your imagination—it's your hormones working against you.Award-winning fitness coach Ashley Selman reveals the missing piece of the midlife fitness puzzle that most women never hear about: as estrogen drops during menopause, human growth hormone (HGH) plummets alongside it. This hormonal double-whammy explains why traditional workouts stop delivering results after 45, and why some exercise approaches might actually be making things worse.The good news? There's a scientifically-proven training method that can reverse these changes by naturally stimulating HGH production—without requiring heavy weights, intense impact, or hours at the gym. Blood Flow Restriction training has been used safely for decades in medical settings and is now becoming accessible to everyday women looking to reclaim their strength, energy and body composition during midlife.Through this enlightening conversation, you'll discover why muscle truly is your friend after 45, how to activate the specific muscle fibers that diminish with age, and why just 20 minutes three times weekly can transform how you feel and function. Ready to stop fighting your changing hormones and start working with them? Listen now to discover how this approach could transform not just how you look, but how you'll feel and function for decades to come. Your future self will thank you.Bio A former nationally-ranked athlete and Olympic trainer, Ashley Selman has been an award-winning fitness coach and expert in California's Silicon Valley for 30 years. She was named a top 100 trainer in America by Men's Health and a Top 10 Trainer in the San Francisco Bay Area by the San Francisco Chronicle. She has coached world-class athletes such as former Olympic track & field medalist Jackie Joyner-Kersee and retired U.S. Olympic soccer player Brandi Chastain; and coached at both Stanford and University of Oregon.Her mission and approach is to safely get her clients stronger, faster and feeling amazing using tools and techniques that produce sustainable rather than fleeting results.  Building strength and lean muscle is the gateway to many anti-aging benefits that allow us to remain vibrant, durable and energetic throughout our lifespan. Her SeliStrength virtual coaching community and program provides members with a progressive regimen of guided daily exercises and support from dedicated coaches and accountability partners that make the journey with BFR approachable and fun.Website InstagramLInked InWe hope you have enjoyed this episode. Please like, comment, subscribe, and share the podcast.To find out more about Lynnis and what is going on in the V.I.B.E. Living World please go to https://link.tr.ee/LynnisJoin the V.I.B.E. Wellness Woman Network, where active participation fuels the collective journey toward health and vitality. Subscribe, engage, and embark on this adventure toward proactive well-being together. Go to https://www.vibewellnesswomannetwork.com to join. We have wonderful events, courses, challenges, guides, blogs and more all designed for the midlife woman who wants to keep her V.I.B.E. and remain Vibrant, Intuitive, Beautiful, and Empowered after 40+. Interested in an AI platform that meets all your needs? Click here

In this episode Ashleigh talks about a reel of hers that went viral; shows the ladies are binging; advice for a teenager just starting her muscle-building journey; how much organ meat you should be eating to get the benefits; and if it's "normal" to have some net weight gain after a cycle of bulking and cutting. See timestamps added below. Don't forget, we offer program discounts to first responders, military, and medical personnel. Send us an email for the code. And if you have any questions for the pod, comments or funny stories, send them to musclescience4women@gmail.com. Strong & Sculpted Shoulders workshop: https://www.rgfit.com/shoulders  Grow Your Glutes Workshop: https://www.rgfit.com/glutes   Learn about our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com   Learn more about Ashleigh and Rachel at their websites: https://ashleighvanhouten.com/ and https://www.rgfit.com/  Time Stamps: ·       02:01 – 03:30 | Ashleigh talks about going viral on Instagram ·       09:01 – 10:30 | Is Protein Trending? Why is it suddenly such a big deal? ·       13:31 – 15:00 | Teenagers and Building Muscle ·       15:01 – 17:00 | How to Tell If You're Eating Enough ·       17:01 – 18:30 | Training vs. Rest Day Calories ·       20:01 – 21:00 | Do you need a variety of protein sources to maximize benefits? ·       22:31 – 24:00 | How Much Liver is Too Much? ·       26:01 – 27:30 | Should you expect net weight gain after a cycle of bulking and cutting? ·       34:01 – 36:00 | Reflection time: What Have You Changed Your Mind About?

Send us a textRobyn Moyles, at 58 years old, stands as a beacon of resilience, having navigated a tumultuous health journey that transformed her into a global CrossFit sensation, ranked 9th in the world.Battling against a slew of daunting health issues including IBS, C. Diff, hypothyroidism, and pituitary gland complications, Robyn's path seemed fraught with insurmountable obstacles. Her condition worsened despite an active lifestyle and her experimentation with various diets, leaving her in dire straits.The turning point in Robyn's story came with a radical dietary overhaul when she was advised to avoid the impact of oxalates. Embracing this change, Robyn went on an animal-based diet, a decision that sparked her incredible recovery and resurgence in health and vitality.Robyn's journey is a vivid illustration of perseverance, highlighting her relentless pursuit to reclaim her health and redefine her potential. Robyn's story challenges all of us to reconsider our understanding of health and the human body's capacity for recovery and achievement.Her experience underscores the importance of listening to our bodies and being open to unconventional paths to wellness.Find Robyn at-IG- @robbie.moylesThe Day the World Came to Town- 9/11 in Gander, Newfoundlandhttps://sallyknorton.com/Find Boundless Body at- myboundlessbody.com Book a session with us here!

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2969: Ross Enamait explores how patience is an underrated but essential trait for achieving long-term goals, particularly in training and personal growth. Through real-life examples and insights, he shows how persistence over time consistently outperforms shortcuts and impulsive action. Read along with the original article(s) here: https://rosstraining.com/blog/the-power-of-patience/ Quotes to ponder: "Unfortunately, patience is a trait that's often overlooked in today's fast-paced world." "You don't need to change everything in a day, week, or even a month. Keep chipping away and you'll eventually get where you want to go." "I've been training for almost 30 years and I'm still learning, improving, and evolving." Learn more about your ad choices. Visit megaphone.fm/adchoices

This week we delve into the world of exercise physiology when we review a recent paper by Dr. Adam Powell of Cincinnati Children's Hospital on the relationship of hand grip strenth to other measures of cardiovascular and skeletal muscular health and fitness. How does hand grip strength correlate with CPET measures of exercise abilities in children? How might this inexpensive test help identify patients who might benefit from exercise therapy? Will hand grip strength one day be as ubiquitous as blood pressure in the evaluation of our CHD patients? Dr. Powell shares the answers this week.https://doi.org/10.1016/j.jpedcp.2025.200144

Are you Ready to supercharge your fitness motivation? In this episode, William Grazione and Coach Zach Richie dive deep into the art of earning your fat loss phase. The two explore the discipline needed for true transformation and discover the mindset shift from just dieting down for fat loss to whole body wellness and mental strength.  Whether you're prepping for a bodybuilding show or just wanting to feel confident this summer, this episode is packed with actionable insights.

In this evidence-packed episode, Dr. Scott Watier and Tommy Welling analyze a brand-new clinical trial comparing 4:3 intermittent fasting versus daily caloric restriction over 12 months. The hosts break down the surprising finding that intermittent fasting participants lost significantly more weight (17 pounds vs 11 pounds) while experiencing a dramatic improvement in their relationship with food, shown by a remarkable two-point reduction in binge eating scores compared to almost no change in the calorie restriction group. They explain why fasting showed better long-term adherence (only 19% dropout rate versus 30% in the calorie counting group) despite both approaches creating the same weekly calorie deficit. The episode highlights how the fasting group was nearly 2.5 times more likely to achieve clinically significant 10% weight loss, and offers practical guidance for adapting this research-backed approach to your own fasting schedule. The hosts also discuss how results might be even better with increased protein intake and resistance training—two factors absent from the original study. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let's continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://www.acpjournals.org/doi/10.7326/ANNALS-24-01631

In this solo episode, I'm breaking down one of the most talked-about tools in the health optimization world right now—peptides. From healing faster to building lean muscle, improving fat loss, enhancing sleep, and even slowing down the aging process… peptides are powerful. But they're also misunderstood, under-regulated, and often misused. So in this episode, I'm walking you through exactly what peptides are, how they work, the most popular ones in each category, and both the pros and cons of using them. This is a no-BS, educational breakdown of everything you need to know before exploring peptides as a tool for better health, performance, or aesthetics. I also cover some legal and sourcing realities—because here's the truth: most peptides aren't FDA-approved, and you'll only find them labeled for “research purposes only.” This isn't an endorsement. It's a breakdown to help you make smarter, more informed decisions.   What I Cover in This Episode: What peptides are and how they're different from hormones or steroids Legal disclaimers and how they're commonly sourced Growth hormone peptides: CJC-1295, Ipamorelin, MK-677 Fat loss peptides: AOD 9604 and Tesamorelin Healing peptides: BPC-157 and TB-500 Anti-aging + cognitive peptides: GHK-Cu (Copper peptide), Epitalon, Semax, Selank Mitochondrial optimizer: MOTS-c and why it's a game-changer for metabolic health How to stack peptides and what to avoid Side effects, risks, and what to consider before diving in   Links & References: Biological Activities and Safety of Citrus spp. Essential Oils - Click Here Essential role of TRPC6 channels in G2/M phase transition and development of human glioma - Click Here   Final Take: Peptides can be a powerful tool—but they're not a magic bullet. If you're training hard, eating right, sleeping well, and want to push to the next level, they might offer that extra edge. Just make sure you're doing it smart, and not chasing shortcuts.   Register For 30-Strong - Register Here   Join The Collective - Join Here   Interested in working with a coach? Get a free nutrition consultation - Schedule Here   Join Us On Patreon - Join Here   Submit your questions to be featured on our Q&A episodes.   Order from Cured Supplement Order from Legion Supplements and get 20% off your first order by using discount code: keynutrition   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Next Level Nutrition – @mynextlevelnutrition   Episode Timestamps 00:00 "Peptides: Unapproved but Legally Sold" 04:38 Compounding vs. Big Pharma Conflict 07:44 Benefits of Growth Hormone 13:31 MK677's Effects on Body Composition 16:51 Water Retention from Low Dose? 18:30 Health Supplement: Benefits and Considerations 23:35 "GLP1s and Peptide Therapy Debate" 27:03 GHK-CU: Skin and Anti-Aging Benefits 28:14 Copper Peptides for Hair and Healing 32:39 Growth Hormones and Water Retention 34:41 Success with BPC and TB500 40:13 GLP1s Fat Loss: Efficacy Concerns 42:03 "Peptides vs. Steroids: Health Debate" 45:11 "Join the Daily Wellness Movement"

Kayla Barnes-Lentz is a prominent female biohacker dedicated to the pursuit of preventive and regenerative methodologies aimed at optimizing female human health. She is also the host of The Longevity Optimization Podcast, owner of LYV The Wellness Space and co-founder of the Health Optimization Fund. She joins the show to discuss how to optimize your body for longevity, upgrade your biology and all of the best hacks for improving your body composition, skin and more. She shares specific morning and nighttime routines, how to hit protein needs, how to reduce total toxic burden, health and wellness trends that have been debunked and so much more.This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.Go to tryarmra.com/WELL for 15% off your first order.Visit DrinkLMNT.com/BLONDE to get a free sample pack with any purchase.Save 15% off my favorite red light face mask at boncharge.com and use code BLONDE.Visit oneskin.co/well and use code WELL for 15% off your first order.Visit fromourplace.com/blonde and use code Well for 10% off sitewideVisit justthrivehealth.com and save 20% with promo code WellProduced by Dear MediaSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.