Podcasts about body fat

On my way to the gym, I share a key takeaway from my new episode with psychotherapist Hal Hughes (who works with first responders): he's rarely seen anyone improve their mental health without improving their physical health first. Join our Harden Up 30 Challenge I explain why taking action—moving your body, building strength, and reducing excess body fat—can help men break downward spirals, and how body fat can disrupt hormones by converting testosterone into estrogen. Instead of extreme cuts, I lay out a sustainable approach for veterans over 40: chill out, stay ruthlessly consistent, move for 20 minutes daily at low intensity, and follow a simple nutrition framework—three square meals with protein and no eating past 7 PM. I also share Dominic's 15-pound loss in 30 days and invite you to my Harden Up 30 challenge starting Monday, June 1 for $97 CAD. 00:00 Gym Wisdom Setup 00:31 Why Fitness Heals 01:13 Action Beats Rumination 02:02 Beyond Meds and Therapy 02:54 Body Fat and Hormones 04:40 Stop the Downward Spiral 05:08 Sustainable Fat Loss 05:34 Chill Out to Lean Out 07:20 Daily 20 Minute Movement 08:21 Simple Nutrition Framework 10:02 30 Day Results Example 10:52 Harden Up 30 Offer 11:39 Recap and Sign Off

Is caffeine really the problem it's made out to be, or is it all in the dose and the timing? In this episode, I break down a major meta-analysis that reveals exactly how caffeine impacts our sleep architecture and what we can actually do about it. Most of us know to avoid coffee close to bedtime, but the lines get blurry when we talk about earlier cutoffs. Topics discussed: - Data on how caffeine impacts total sleep time and efficiency- "Cutoff" time - Factors that extend caffeine's half-life - Oral contraceptives and alcohol drastically change your caffeine metabolism- Dose-dependent recommendations for coffee vs. pre-workout- Practical strategies- Truth about "sleeping just fine" ---------- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠My Live Program for Coaches: The Functional Nutrition and Metabolism Specialization ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.metabolismschool.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠---------- [Free] Metabolism School 101: The Video Series⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://www.metabolismschool.com/metabolism-101⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠----------Subscribe to My Youtube Channel: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://youtube.com/@sammillerscience?si=s1jcR6Im4GDHbw_1⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠----------⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Grab a Copy of My New Book - Metabolism Made Simple⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠---------- Stay Connected: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram: @sammillerscience⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Youtube: SamMillerScience⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook: The Nutrition Coaching Collaborative Community⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok: @sammillerscience⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠----------“This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast and the show notes or the reliance on the information provided is to be done at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment and is for educational purposes only. Always consult your physician before beginning any exercise program and users should not disregard, or delay in obtaining, medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. By accessing this Podcast, the listener acknowledges that the entire contents and design of this Podcast, are the property of Oracle Athletic Science LLC, or used by Oracle Athletic Science LLC with permission, and are protected under U.S. and international copyright and trademark laws. Except as otherwise provided herein, users of this Podcast may save and use information contained in the Podcast only for personal or other non-commercial, educational purposes. No other use, including, without limitation, reproduction, retransmission or editing, of this Podcast may be made without the prior written permission of Oracle Athletic Science LLC, which may be requested by contacting the Oracle Athletic Science LLC by email at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠operations⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@sammillerscience.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. By accessing this Podcast, the listener acknowledges that Oracle Athletic Science LLC makes no warranty, guarantee, or representation as to the accuracy or sufficiency of the information featured in this Podcast."

Apply for coaching here00:00 Introduction and Personal Updates02:45 Celebrating Achievements: Guinness World Record Holder05:28 Exploring Culinary Adventures: The Squid Sandwich Experience08:11 Navigating Midlife Crises and Restlessness11:00 The Importance of Commitment and Taking Action14:13 Overcoming Setbacks in Weight Management16:50 Understanding Body Fat and Menopause23:58 The Risks of Fat Dissolving Injections25:35 Nutrition for Mental Health29:35 Personal Experiences with Mental Health and Diet35:09 Supplements and Their Importance41:07 Stretching and Flexibility in Training

➢ Check out our new website www.colosssfitness.com➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en➢ Submit a question- https://www.colossusfitness.com/podcastWelcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to get ultra lean for summer, learning body fat levels and dealing with injuries.Josh quote: “You do not rise to the level of your goals. You fall to the level of your systems.” - James ClearKyle quote: “Preparing to do the thing isn't doing the thing.Scheduling time to do the thing isn't doing the thing.Making a to-do list for the thing isn't doing the thing…The only thing that is doing the thing is doing the thing.”“Go and do the thing.What has us excited or intrigued:Client shoutout: Jennifer MWeekly questions:I hear you talk about losing fat and gaining muscle what is the best way to know how much of each you have in your body? And if I'm doing both at the same time, how do I know I'm losing fat and gaining muscle? - SandraHow do you deal with hip flexor injuries, and how long do their recovery typically take? - TiaanHow would you get ultra lean for summer? Not just lose some weight but get seriously ripped. I'm already lean and want to take it to the next level.Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question contact@colossusfitness.com➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

Want to go from 25% body fat to 10%? This is part one of a three-part series covering everything you need to know about training, nutrition, and recovery to lose 10 to 20 kilos, build lean muscle, and perform at your absolute best.In part one, head performance coach James Pace and I break down exactly how to set up your training, no fluff, no filler, just the stuff that actually works.We cover:How many days per week you actually need to trainThe best training splits for 2, 3, 4 and 5 days per weekWhy training frequency is the most overlooked key to building muscleWhy full body training beats bro splits every single timeHow to train with the right intensity without burning outThe RPE scale explained and why it changes everythingProgressive overload simplified single and double progressionThe drop set technique that takes your last set to another levelPlus we're dropping a free movement pattern guide and a full body workout example in the description below take this, use it, and get results.

In this episode of the Red Delta Project Podcast, Matt shares one of the most powerful lessons he learned while living in Japan: the concept of Haru Hachi Bu, eating until you're about 80% full. Discover why naturally lean people often don't rely on calorie counting, strict diets, or exhausting workouts, and how developing better eating awareness can help regulate body fat levels almost on autopilot. Learn how the Beautiful Strength approach focuses on satisfying your appetite, reconnecting with your body's natural hunger signals, and building sustainable habits that make fitness easier and more worthwhile.Be fit. Live free.

If you are trying to get into the best shape this summer and lose body fat to look leaner, you've probably wondered how you should actually measure your progress. If so, you're not alone! In today's episode, I'm breaking down the two most common measurements women ask me about during a fat loss journey: BMI (Body Mass Index) and body fat percentage — and discussing which one is more helpful if you're trying to track real progress. By the end of this episode, you'll understand the difference between BMI and body fat percentage, what each one actually measures, and why neither number tells the full story on its own. I'm also diving into body recomposition, muscle mass, and the better ways to track fat loss progress so you can stop obsessing over a single number and start focusing on what's actually helping you get leaner, stronger, and more confident. Join Slim Down, Eat Up HERE Join the Hot & Healthy Membership for affordable coaching, structure, and accountability to stay consistent HERE Apply to be coached by Lauren: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes:

FREE Ignite 7 Reset: https://fitwomensweekly.com/lp/fww-live/ignite-7-reset/ 7 weeks into my cut and here's the exact steps I took to make it happen.  And dare I say... it's been pretty easy?  Let's Connect: IG: https://www.instagram.com/kindalboylefitness/  Email: Kindal@fitwomensweekly.com  YT: https://www.youtube.com/@Fit-Womens-Weekly  TT: https://www.tiktok.com/@trainerkindal 

In this episode I break down exactly how I'd get back to 10% body fat in just 12 weeks if I needed to. I cover the exact strategy, nutrition approach, training protocol and other lifestyle factors. Enjoy! Get coached by me 1-2-1 to get in the shape of your life

Is “adrenal fatigue” really about your adrenals… or is something deeper driving the crash? In this episode, I sit down with Morley Robbins to unpack the real root of low energy, burnout, stubborn body fat, and hormone dysfunction - and why minerals like copper and iron may be the missing piece. We go beyond surface-level advice and explore how metabolism, inflammation, thyroid health, and even your immune system are all connected through mineral balance. If you've been struggling with fatigue, weight loss resistance, or confusing lab results… this conversation will challenge what you think you know. ⏱️ What we cover: • Why “adrenal fatigue” may actually be a metabolic + mineral issue • The connection between copper, iron, and inflammation • How excess iron can drive oxidative stress and fatigue • Why copper is essential for ATP (energy) production • The “body fat switch” and what's really blocking fat loss • Thyroid function and its relationship to mineral status • Hair mineral testing patterns (high magnesium, low sodium) and what they may suggest • Why hepcidin could be a more useful marker for iron regulation • The overlooked role of the spleen in immune function + pathogen control • Parasite cleanses - when they help and when they don't • Organic vs conventional foods and mineral density • Case study: genetics, zinc/copper balance, and thyroid dysfunction This is a deep dive ... but if you're ready to understand your body on a whole new level, you're going to love it. Morley Robbins, MBA, CHC, aka “Magnesium Man”, is one of the foremost experts on magnesium's role in the body, as well as the delicate dance between Iron and Copper. He is a voice to listen to closely when considering Iron and always ready to answer questions from his followers. If you found Morley's information interesting and would like to learn more, you can start here: If you're interested in Morley's new book [Cu]Re Your Fatigue: Second Edition, you can learn more here: https://therootcauseprotocol.com/cure... Download the FREE RCP Starter Guide here: https://therootcauseprotocol.com/star... Check out the RCP Premium Community, which includes two live Q&A Zoom meetings each month alongside an incredible library of resources to meet you where you are at. You can learn more here: https://therootcauseprotocol.com/join... Consider taking a deeper dive with the Root Cause Protocol Institute. You can learn more: https://therootcauseprotocol.com/rcp-... Website address is https://therootcauseprotocol.com/ ‪@TheRootCauseProtocol‬ Morleys BOOK on Amzon - https://a.co/d/8CWwcMs

Welcome to the Mind Muscle Connection Podcast!This episode is a collab episode with  with Brandon DeCruz, and you can also find this one over on his podcast, Chasing Clarity. Brandon is a long-time coach with a full roster of clients, strong research background, and someone who stays deep in the education side of this space. We talk about Fat Loss Habits, Hunger, Optimal Body Fat Range and much moreWe get into training and lifestyle updates, the phases we are both currently in, and how cognitive load can impact performance in the gym. We also break down body fat ranges, how to approach building phases, and the habits that actually set you up for a successful fat loss phase. On top of that, we cover hunger, eating behavior, and what is really going on with scale weight fluctuations.If you want to clean up your approach to training, fat loss, and overall structure without overcomplicating things, this episode is for you!Let's talk about:IntroductionBrandon's podcastJeff's training & lifestyle updateSleepBrandon's current phaseMental fatigueBody fatFat loss habitsHungerKevin Hall's studyNon-training health routinesSensory deprivation tankFactors that influence scale weight fluctuationsTraining loads in new phaseOvertrainingWhere to find BrandonFollow me on Instagram for more information and education:https://www.instagram.com/jeffhoehn_/?hl=enHow You Can Work With Me?: https://jhhealth.net/workwithme/Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform

Watch Here : https://www.youtube.com/watch?v=YvyImqE9Ooo Website: https://vigoroussteve.com/ Consultations: https://vigoroussteve.com/consultations/ eBooks: https://vigoroussteve.com/shop/ YouTube Channel: http://www.youtube.com/user/VigorousSteve/ Workout Clips Channel: https://www.youtube.com/channel/UCWi2zZJwmQ6Mqg92FW2JbiA Instagram: https://instagram.com/vigoroussteve/ TikTok: https://www.tiktok.com/@vigoroussteve Reddit: https://www.reddit.com/r/VigorousSteve/ PodBean: https://vigoroussteve.podbean.com/ Spotify: https://open.spotify.com/show/2wR0XWY00qLq9K7tlvJ000 Patreon: https://www.patreon.com/vigoroussteve

Apply for coaching hereListen to the business and wealth podcast here.00:00 Introduction to Fitness Over Body Fat02:55 The Importance of Coaching and Support06:25 Fitness vs. Body Fat: A Paradigm Shift09:12 Life Fitness: Energy for Living

If you've been cutting calories and grinding cardio to lose weight and it still isn't working — this episode is for you. Sal, Adam, and Justin break down why the cut-first approach is not just ineffective, it's actively working against you. A new study out of Brazil shows that people with belly fat but adequate muscle had ZERO increased risk of death — while those with belly fat and low muscle had an 83% higher risk. The message is clear: muscle is the variable that matters most. Then four callers join live for coaching on everything from Lyme disease and exercise anxiety to running a half marathon while keeping muscle, imposter syndrome as a new trainer, and a listener who thought she needed to lose 30 pounds of muscle to compete in bikinis. Sponsors & Links

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I talk about If You're Above These Body Fat Ranges You Don't Need A Surplus To Build Muscle or “Reset” Your MetabolismI break down why that approach usually backfires, what actually happens to your body when you keep pushing calories up, and how this can impact your health, performance, and body composition over time. I also go through the most common beliefs I hear from clients and explain what's really going on behind the scenes.If fat loss has felt confusing or you feel stuck despite trying to “eat more,” this episode will help you understand what to focus on instead and how to move forward with a smarter plan!Let's talk about:IntroductionWhy You Don't Need a Surplus at Higher Body FatHormones and Fat DistributionCut off thresholdsCommon Belief #1: “I Need to Reverse Diet First”Common Belief #2: “I Need a Surplus to Rebuild Muscle”Common Belief #3: “I Need to Get Calories as High as Possible”Common Belief #4: “My Metabolism is Broken”Common Belief #5: “I Need to Hit X Calories Before Dieting”Why Low Calories FailHealth Risks of High Body Fat and SurplusWhen Increasing Calories DOES Make SenseFollow me on Instagram for more information and education:https://www.instagram.com/jeffhoehn_/?hl=enHow You Can Work With Me?: https://jhhealth.net/workwithme/Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform

Support the showAsk questions here:jeremymullinspodcast@gmail.comJeremy Mullins Podcast Presented by: Summit Rejuvenation Clinics: Summit Rejuvenation | Hormones & PeptidesGreenUp Wealth: https://greenupwealth.com/speak-with-a-plannerLong Run Coffee: https://longruncoffee.com/JMPodcast (10% off)Connect on Social Media: Facebook Group:https://www.facebook.com/share/g/t8BmSu1V4ZDVsxGS/?mibextid=K35XfPJeremy Mullinshttps://www.instagram.com/jeremy.d.mullins/Jeffrey Renohttps://www.instagram.com/jeffrey_reno/?utm_source=qr

To learn more about The Six Pack Dad Tribe, go to www.thesixpackdadtribe.com

Hosted by Dr. Sid Dogra, this episode of the Radiology Podcast explores new research showing that where fat is distributed in the body—particularly visceral and organ-specific fat—may matter more for brain health than overall BMI. Drawing on a large UK Biobank MRI study, Dr. Dogra discusses how specific fat distribution patterns, including pancreatic-predominant and "skinny fat" phenotypes, are associated with accelerated brain aging, cognitive decline, and increased neurologic disease risk.   Association of Body Fat Distribution Patterns at MRI with BrainStructure, Cognition, and Neurologic Diseases. Yu and Yao et al. Radiology 2026; 318(1):e252610.

Have you ever stepped on a scale and questioned whether the numbers truly reflect what is happening inside your body? In this episode, Dr. Gillian Lockitch speaks with nutrition expert Cheryl McColgan to unpack the confusion around body composition data, wearable devices, and the science behind tracking your health as you age. Together, they explore how to interpret trends rather than obsess over absolute numbers, and how lifestyle habits like sleep, stress management, and nutrition influence the data we see. This conversation empowers listeners to use technology wisely while focusing on the foundational habits that support vibrant, healthy aging. Cheryl McColgan is an author, coach, and the founder of Heal Nourish Grow, a wellness platform focused on nutrition, metabolic health, and sustainable lifestyle practices. With over 25 years of experience in psychology, addiction studies, fitness, yoga, and nutrition, Cheryl brings a multidisciplinary approach to health optimization. She is also the host of the Heal Nourish Grow podcast and has authored multiple books on keto nutrition and fat loss. At age 52, she became a competitive bodybuilder, demonstrating her commitment to strength, longevity, and aging powerfully.  Episode Timeline: 00:00 – Welcome and introduction  00:30 – A personal story of unexplained weight gain  Dr. Gillian shares her experience with atrial fibrillation, weight gain, and confusion over body composition data  06:35 – Cheryl's journey into health, nutrition, and bodybuilding  From early exposure to fitness to becoming a competitor in her 50s  10:48 – Can we trust wearable and scale data?  Why body composition devices vary and how to approach their accuracy  12:27 – The problem with body fat readings  Why scales may underestimate fat and how algorithms affect results  16:08 – Hydration, inflammation, and measurement variability  How fluid shifts, illness, and exercise impact bioimpedance readings  18:46 – Daily vs weekly tracking  Why trends over time matter more than isolated measurements  21:38 – How wearables measure stress, sleep, and recovery  Understanding HRV, skin signals, and algorithm-driven insights  24:16 – Are we becoming obsessed with health data?  Balancing measurement with mindset and wellbeing  29:04 – The most important habits for healthy aging  Sleep, stress management, and aligning exercise with life demands  31:32 – Rethinking productivity and rest  The importance of giving yourself permission to recover  33:18 – Keto, metabolic health, and personalized nutrition  Cheryl's journey from vegetarian to keto and evolving dietary flexibility  36:58 – Final reflections and practical takeaways  Using tools wisely while focusing on foundational health behaviors  Call to Action: Download Guide to nature's Colourful Antioxidants Find "Growing Older Living Younger: The Science of Aging Gracefully and the Art of Retiring Comfortably" at www.gillianlockitch.com  (N.America only)  Subscribe to Growing Older Living Younger on your favorite podcast platform and leave a 5 star review to help others discover the show.   Join the Growing Older Living Younger Community  Connect with Dr. Gillian Lockitch at https://www.askdrgill.com/ or email: askdrgill@gmail.com to book a one-on-one call.  Learn more about Cheryl's work at https://healnourishgrow.com Instagram: https://instagram.com/healnourishgrow Twitter: https://twitter.com/healnourishgrow Pinterest: https://pinterest.com/healnourishgrow YouTube: https://youtube.com/healnourishgrow Facebook: https://facebook.com/healnourishgrow    

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: For more information regarding one-on-one IF support visit: https://www.fastfeastrepeat.com/coaching.html  sheri@fastfeastrepeat.com https://www.fastfeastrepeat.com/sheri.html  https://crunchi.com/?als=SheriBullock https://www.counter.com/?aff=SHERIBULLOCKGin has a new YouTube Channel!  Visit https://www.youtube.com/channel/UC_frGNiTEoJ88rZOwvuG2CA and subscribe today so you never miss an intermittent fasting tip, a support session, or an interview with a past IF Stories guest or expert.Want to learn more about BiOptimizer's Magnesium Breakthrough? Visit www.bioptimizers.com/fastfeastrepeat and use code FFR15 to save 15% off any order. 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. 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. 

Send us a text if you want to be on the Podcast & explain why!A brand-new Equinox trainer asks a simple question with huge stakes: how do you program for a 54-year-old lawyer who's 260 pounds, 42% body fat, fresh off a divorce, and dead set on getting to 200? We walk through exactly how we'd run the first two Equifit sessions so the client feels safe, seen, and genuinely excited to come back, not crushed and embarrassed after 15 minutes.We get specific on the assessment that makes you look like a true professional, including why taking blood pressure and resting heart rate is a credibility multiplier and a real service to the client. From there, we map out a “Goldilocks” first workout: warm-up with engagement, smart upper-body work before heavy legs, simple circuits built on push, pull, core, carries, and accessories that keep the session fun without turning it into random chaos. The goal is adherence and momentum, then progressive overload as conditioning improves.Then we shift to the part most trainers avoid: the sit-down conversation that turns a great workout into a committed client. We share how to present personal training packages clearly, why fewer options sell better, and how to add value with bonus sessions, reviews, and referrals while still playing the long game on your career. If you coach with competence and consistency, your rates rise because your results rise.If you got something from this, subscribe, share the episode with a trainer who needs it, and leave a quick rating and review.Want to become a SUCCESSFUL personal trainer? SUF-CPT is the FASTEST growing personal training certification in the world!Want to ask us a question?  Email info@showupfitness.com with the subject line PODCAST QUESTION to get your question answered live on the show!Website: https://www.showupfitness.com/Become a Successful Personal Trainer Book Vol. 2 (Amazon): https://a.co/d/1aoRnqANASM / ACE / ISSA study guide: https://www.showupfitness.com

→ Free Body Recomp Strategy Call | Most people struggle to get (and stay) lean because they lack a phasic approach.Today we're walking through exactly what the process of going from 20% to 10% body fat looks like and how to apply it to your own situation. (Hint: It's not just eating in a calorie deficit for a year straight.) You'll learn:Aggressive vs. moderate fat loss phases and when to use eachHow to structure fat loss phases based on your dieting and training historyHow to use recomp and maintenance phases to keep fat loss progressing long termHow to transition out of a cut and away from tracking macros without losing your progressWhy getting to 10% and sustaining it are two very different goalsIf you've been stuck between 15 and 20% and can't seem to break through, this episode is for you.→ Get a FREE Month of Coaching (Podcast Special)→ Book a Free Body Recomp Strategy Call→ Get My Free Body Recomp Guide→ Follow Kade on Instagram

Dr. Jerry Mixon on Longevity Medicine: Hormones, Body Fat, Muscle, and Senescent Cells Dr. Jerry Mixon describes “longevity medicine” as treating aging—the progressive loss of capacity—as a medical problem focused on healthspan, not vanity. He shares that at 78 he has maintained a global hormone balance targeted to a healthy 25-year-old range for 31 years, enabling significant strength and endurance gains compared with age 50, and argues more older men should live energetic lives. Mixon emphasizes reducing excess body fat as a priority because fat acts as an inflammatory gland linked to chronic disease, while muscle acts as a healing gland producing beneficial proteins; he advocates building muscle and managing blood sugar/insulin resistance. He explains mitochondrial fragility, senescent “zombie” cells, and immune-system decline, discusses using senolytics such as dasatinib plus quercetin, and describes developing testing to measure senescent T-cell load. The conversation also covers clinic protocols, lifestyle micro-bursts of exercise, family priorities, and aligning healthcare incentives toward prevention. 00:00 Rewriting Old Age 01:46 Longevity Medicine Defined 03:24 Aging as Disease 05:05 How We Peak and Decline 06:15 What Aging Really Is 08:24 From 50 to 78 11:38 Mindset and Metrics 14:52 Start With Getting Lean 17:13 Fat vs Muscle Signals 18:56 Hormones Back to 25 20:26 Testosterone Myths 24:07 Risks and Screening 25:54 Inside the Clinic Process 29:00 Fat Inflammation Cascade 33:20 Insulin Resistance Explained 36:32 GLP-1s and Muscle 37:45 Mitochondria 101 41:14 Senescent Cell Zombies 42:41 Autophagy and Immune Cleanup 44:31 Immune System Senescence 46:10 Hormones and Senescent Load 48:54 Clearing Senescent Cells 50:33 Lifestyle Levers Exercise 53:21 Senolytics and Measuring SASP 56:54 Testing Immune Senescence 58:29 COVID and Aging Immunity 01:01:17 Personal Results and Routine 01:08:26 Family Legacy and Purpose 01:12:54 Reforming Healthcare Incentives 01:19:42 Wrap Up and Disclaimer

What is a reasonable way to cut down body fat, training at home being a problem with children and lacking equipment, issues with cutting out the most nutrient dense foods on the planet and a strange cope for letting your life fall apart due to politics. Everything You Need, One Place: https://swolenormous.com

We start with our usual chit chat...What are the most common patterns you see in people who aren't getting results?What's the ideal body fat percentage to aim for?People always say they eat healthy but can't lose weight - what's really going on there?When someone's deep in a fat loss phase, how do they know when to stop?If someone could only do three things to build muscle and lose fat at the same time, what would you tell them right now?The most valuable thing to a podcast is sharing your thoughts through a written review and a 5-Star Rating - it's the ultimate gift! If this episode left you inspired, we'd absolutely love just 1 minute of your time to leave your valuable rating and review. Your feedback means the world to us!Click here the link below to download your FREE Fat Loss GuideTo follow us: Ash: https://www.instagram.com/ash__lane/Brad: https://www.instagram.com/trainwithbrad/And to follow more on our journey across Aus - make sure you're following: https://www.instagram.com/thelanewayontour/To register for our FREE 5-Day Fat Loss Forever Challenge:Join here: https://www.ashlane.com.au/

Most people think getting leaner is always better… but that's not true. In this episode, the guys break down why staying ultra-lean year-round can actually make you look worse, feel worse, and hurt your long-term health. From unrealistic body fat expectations to the pressure created by social media and fitness culture, they explain why the "ideal physique" is often misunderstood—and what actually looks better in real life. If you've been chasing lower body fat thinking it's the answer… this might completely change your perspective.   The Spring Bundle: Symmetry ($187), Prime ($107), Advanced Training Techniques Guide ($47) all for $147 (over 50% off) mapsmarch.com   This Episode is brought to you by Butcher Box !  ⇨⇨go to butcherbox.com/mindpump No Code New users will receive their choice between free Chicken Breast for a year, shrimp for a year or ground beef for life!   This Episode is also brought to you by Manukora Honey ! ⇨⇨go to manukora.com/MINDPUMP Use code MINDPUMP and save up to 31% plus $25 worth of free gifts with the Starter Kit, Kit, which comes with an MGO 850+ Manuka Honey jar, 5 honey travel sticks, a wooden spoon, and a guidebook!   Eight Sleep exists to improve your sleep through cutting-edge technology - and the Pod 5 is the latest generation of their signature product.Pod 5 is the newest generation of their signature product, the Pod, a smart mattress cover that you place right on top of your existing mattress. It automatically regulates your body temperature throughout the night, independently for each side of the bed. The result? Up to one full hour of additional quality sleep per night.The best part is that you still get 30 days to try it at home and return it if you don't like it - but I am confident you will love it. Trust me, your body will thank you for this investment in better sleep. Use my code MINDPUMP at eightsleep.com/mindpump for up to $350 off the Pod 5 Ultra" eightsleep.com/mindpump Code: MINDPUMP   (00:00) Intro & Opening Banter (10:30) Happiness, Dopamine & Why Giving Feels Better (20:45) Materialism, Debt Culture & Chasing Status (30:15) Listener Coaching #1: Losing 135lbs & Burnout (45:30) Why You Need a "Recovery Season" After Transformation (01:00:00) Training Less to Gain More Energy (01:10:30) Rebuilding Your Relationship with Food & Body (01:20:30) Imposter Syndrome & Coaching While Still Growing (01:30:00) Listener Coaching #2: Balancing Cardio & Strength (01:40:30) Listener Coaching #3: Overtraining, Lifestyle & Longevity (01:50:30) Listener Coaching #4: Fat Gain, Hormones & Reverse Dieting (02:05:30) Final Takeaways & Outro

Is gut health just about taking a probiotic? Or could the bacteria in your gut be shaping your body fat, inflammation and cholesterol? In this episode, Professor Nicola Segata, a pioneer of new gut technology, and ZOE's Chief Scientist Professor Sarah Berry, explain a major breakthrough in gut science. After analysing more than 34,000 microbiomes, the team identified 50 gut bacteria strongly linked to better health. Even more striking, many of them were previously unknown to science. Nicola explains how his team ranked hundreds of gut bacteria to define the “top 50” linked to better health, and explore how these bacteria group into patterns connected to inflammation, blood sugar, heart health and body fat. We uncover how you can improve your overall health in weeks by optimising your microbiome, ask whether probiotics do what we think they do, and examine why plant diversity may matter more than any single supplement. This episode also reveals what happened when these findings were tested in trials, and why the results surprised even the scientists. Are you feeding the right gut bacteria? And, if not, what will happen to your health if you start today?

Leave an Amazon Rating or Review for my New York Times Bestselling book, Make Money Easy! Check out the full episode: https://greatness.lnk.to/1141DM Shawn Stevenson focuses on providing a scientific understanding of how the body burns fat. Shawn delves into the metabolic processes, hormones, and nutritional principles that influence fat loss. This episode aims to educate listeners about the scientific aspects of fat loss, helping them make informed choices to achieve their fitness and health goals. Sign up for the Greatness newsletter: http://www.greatness.com/newsletter Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

In this episode of Mind Pump, Sal, Adam, and Justin break down why cutting body fat isn't always the best strategy; especially for women already around 22% body fat, and explain why building muscle often produces a leaner, healthier physique. They discuss the physiological effects of dieting too lean, including hormonal disruptions, reduced metabolism, and performance declines. The conversation also explores strength gains, muscle memory, recovery, sleep optimization, and the surprising cognitive benefits of creatine. Later, the hosts highlight the impact of good coaching and education in the fitness industry while sharing stories from clients seeing life-changing results. In the listener Q&A, they help callers with physique competition prep, weight-loss plateaus, strength programming, postpartum training, and balancing fitness with a newborn. The episode wraps with practical advice on building muscle, improving metabolism, and creating sustainable long-term fitness habits. March Sale !  The Spring Bundle: Symmetry ($187), Prime ($107), Advanced Training Techniques Guide ($47) all for $147 (over 50% off) ⇨⇨go to mapsmarch.com Get KION AMINOS !  ⇨⇨go to getkion.com/mindpump 20% off, No code needed automatically applied at check out! Crisp Power Protein Pretzels !  ⇨⇨go to https://crisppower.com/ use code MINDPUMP10 for 10% OFF JOOVV RED LIGHT PANELS ! ⇨⇨go to joovv.com/mindpump Code "Mindpump" to get $50 off your first purchase (00:00) Intro (02:06) Why Women Shouldn't Cut Below ~22% Body Fat (07:46) Build Muscle Instead of Chasing Lower Body Fat (10:45) Reverse Dieting Example and Coaching Mistakes (18:29) Social Media's Unrealistic Fitness Standards (26:00) Creatine Benefits for Brain and Sleep Deprivation (32:24) Myostatin Peptides and the Future of Muscle Growth (38:08) Sedentary Lifestyle vs Physical Labor and Recovery (43:03) Coaching Success Stories and Trainer Development (50:06) AI Content and Social Media Authenticity (01:08:46) Caller 1: Program Advice for a Physique Competitor (01:20:07) Caller 2: Weight Loss Plateau and Reverse Dieting (01:29:03) Caller 3: Strength Training and GLP-1 Considerations (01:38:18) Caller 4: Training with a Newborn and Home Gym Setup  

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.   Dr. Pak's Links: https://www.instagram.com/dr__pak/ https://www.youtube.com/@Dr__Pak   00:00:00 - "The Pakman's" Greek heritage 00:06:25 - Myth 1: Can you actually measure body fat accurately? 00:10:45 - Why body fat tests vary so much (Dexa, Bod Pod, BIA) 00:15:30 - Waist circumference as a better health predictor 00:21:10 - Myth 2: Does high body fat prevent muscle gain? 00:27:30 - The challenge of maintenance 00:33:00 - Defining a healthy body fat range for men and women 00:37:45 - Visual body fat charts and why they are unreliable 00:44:00 - How lighting and social media distort our expectations  

Are low sugar lollies actually healthier… or just clever marketing? This week on The Nutrition Couch, Susie and Leanne take a deep dive into the booming “better-for-you” confectionery trend and unpack whether these fibre-based, low-sugar lollies are genuinely a smarter choice — or simply another ultra-processed product wearing a health halo. With brands like Fun Day dominating supermarket checkouts, are we being lured into a false sense of security? But that’s not all. Leanne shares compelling new research (January 2026) linking body fat distribution — not just body weight — to brain structure, cognitive performance and neurological disease risk. The findings raise important questions about muscle mass, abdominal fat, rapid weight loss, and long-term brain health. Plus: A practical review of convenient pre-prepared vegetables and whether they’re worth the price The truth about Aldi’s lower carb white bread and why not all “low carb” options are created equal A bigger conversation about ultra-processed foods and health star ratings This episode cuts through marketing noise and brings you back to what truly matters for long-term health, metabolic function and cognitive protection. If you’ve ever stood in the lolly aisle wondering “Is this actually better?” — this one’s for you.See omnystudio.com/listener for privacy information.

Join my Dream March Transformation Challenge: https://www.solin.stream/pernilla/program/5939Join my Dream Life Society: ⁠https://www.solin.stream/pernilla⁠

Welcome to the Mind Muscle Connection Podcast!In this solo episode, I dive into Finding the Body Fat Range Where You Feel and Perform Your BestI walk through healthy body fat ranges for men and women, the real tradeoffs of getting very lean, and why staying shredded year-round can quietly hurt your recovery, hormones, and performance. We talk about how lifestyle, genetics, and training history all play a role in where you feel best. I also explain why building muscle and periodizing your nutrition is almost always the smarter long-term move.If you've ever wondered why you still aren't happy after losing weight or you're debating pushing leaner… this episode will help you make a smarter decision.Let's talk about:IntroductionThe Problem With Chasing the Lowest Scale WeightBody Fat PercentagesGet Into a Healthy Body Fat RangeFertility & Body Fat ExtremesGetting Leaner Comes With TradeoffsHormonal & Metabolic Consequences of Being Too LeanYour Ideal Body Fat Is PersonalBuilding Muscle Improves Your Look at Almost Any Body FatFat Loss Needs to Be Done in PhasesThe Real Long-Term GoalWhat If You Lost Weight and Still Aren't HappyPsychology & Body DysmorphiaFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Kill your vices, sculpt your physique, and become unstoppable with my FREE 6-Step Daily Domination Blueprint. Find out the best way to warm up, why HIIT is better than LISS, the ideal body fat percentage, and more, in today's Q&A...  What does an effective warm up look like? [0:42] Is HIIT better than LISS? [13:32] Does red meat cause inflammation? [18:43] What is the ideal body fat percentage for men? [21:46] Can being too hyped up negatively affect training? [25:20] How do you actually "win the day"? [31:50] Hit me up @jayferruggia to get your question answered on a future episode.  Sponsors AG1: Improve your gut health and immunity, and boost your energy and recovery at drinkag1.com/jay. Marek Health: Take the path to better health, optimized performance, and increased longevity at marekhealth.com - code JAY at checkout for 10% off. Want to work with me to transform your body and mind? Go here now.

Body fat percentage dominates fitness conversations, even though it mostly rewards weight loss and aesthetics. We dig into FFMI (Fat Free Mass Index) and why prioritizing muscle mass reframes success toward long-term performance, resilience, and real health. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free Try Functional Bodybuilding free with a 2 week trial of my Persist training program: https://functional-bodybuilding.com/persist/

If fat loss feels impossible, the issue may not be calories or exercise.     What if that resistance isn't a failure of willpower or metabolism, but a protective response from your body?     On today's show, we explore how body fat acts as a biological buffer, safely storing toxins, excess hormones, and inflammatory compounds when detox pathways are overwhelmed.     We'll go over why forcing fat loss too quickly can backfire, how supporting lymphatic flow and liver detoxification plays a key role in sustainable weight loss, and what foundational steps need to be in place before the body is ready to let go of stored fat.     So join me on today's Cabral Concept 3659 to learn why your stubborn body fat is acting as a buffer and how to unblock it.     Enjoy the show, and let me know what you thought.   - - - For Everything Mentioned In Today's Show: StephenCabral.com/3659 - - - Get a FREE Copy of Dr. Cabral's Book: The Rain Barrel Effect - - - Join the Community & Get Your Questions Answered: CabralSupportGroup.com - - - Dr. Cabral's Most Popular At-Home Lab Tests: > Complete Minerals & Metals Test (Test for mineral imbalances & heavy metal toxicity) - - - > Complete Candida, Metabolic & Vitamins Test (Test for 75 biomarkers including yeast & bacterial gut overgrowth, as well as vitamin levels) - - - > Complete Stress, Mood & Metabolism Test (Discover your complete thyroid, adrenal, hormone, vitamin D & insulin levels) - - - > Complete Food Sensitivity Test (Find out your hidden food sensitivities) - - - > Complete Omega-3 & Inflammation Test (Discover your levels of inflammation related to your omega-6 to omega-3 levels) - - - Get Your Question Answered On An Upcoming HouseCall: StephenCabral.com/askcabral - - - Would You Take 30 Seconds To Rate & Review The Cabral Concept? The best way to help me spread our mission of true natural health is to pass on the good word, and I read and appreciate every review!

Send a textThe biology of fat tissue, estrogen's role in metabolism and health, and how exercise interacts with these processes, especially during menopause.TOPICS DISCUSSED:Adipose tissue basics: White fat primarily stores energy in large lipid droplets, while brown fat burns fatty acids for heat via high mitochondrial density; white fat can “brown” with exercise or certain foods like capsaicin.Fat distribution & health: Subcutaneous fat (under skin) is more insulin-sensitive and less problematic than visceral fat (around organs), which links to metabolic issues; females store more subcutaneously pre-menopause, shifting to visceral post-menopause.Estrogen signaling: Estradiol binds nuclear and membrane receptors to regulate gene expression and mitochondrial function; it enhances insulin sensitivity and browning in fat cells, with receptors like ER-alpha feminizing fat distribution.Fat storage: Fat cells enlarge (hypertrophy) more than multiply in obesity, leading to hypoxia, inflammation, and insulin resistance; excess fatty acids spill to liver and muscle, worsening metabolic dysfunction.Menopause effects: Estrogen drop causes visceral fat gain, reduced energy expenditure, insulin resistance, and higher metabolic disease risk; symptoms include hot flashes and reduced exercise motivation, modeled in rodents via ovary removal.Exercise & estrogen links: Exercise boosts estrogen receptor expression and mitochondrial density in fat, mimicking estrogen's browning effects; synergism may explain reduced exercise responsiveness post-menopause.Brain-fat connections: Estrogen in the nucleus accumbens influences exercise motivation and fat browning; manipulations there alter running behavior and adipose metabolism in rodents.ABOUT THE GUEST: Victoria Vieira-Potter, PhD leads a lab at the University of Missouri, studying how estrogen and exercise influence adipose cells.RELATED EPISODE:M&M 174 | Adipose Tissue & Body Fat: Obesity, Insulin, Leptin, Fertility, Weight Loss & GLP-1 Drugs | Sean HartigSupport the showHealth Products by M&M Partners: SporesMD: Premium mushrooms products (gourmet mushrooms, nootropics, research). Use code 'nickjikomes' for 20% off. Lumen device: Optimize your metabolism for weight loss or athletic performance. MINDMATTER gets you 15% off. AquaTru: Water filtration devices that remove microplastics, metals, bacteria, and more from your drinking water. Through link, $100 off AquaTru Carafe, Classic & Under Sink Units; $300 off Freestanding models. Seed Oil Scout: Find restaurants with seed oil-free options, scan food products to see what they're hiding, with this easy-to-use mobile app. KetoCitra—Ketone body BHB + electrolytes formulated for kidney health. Use code MIND20 for 20% off any subscription (cancel anytime) For all the ways you can support my efforts

7 WAYS TO STAY LEANIn this episode, Eric breaks down the seven rules he personally follows to maintain roughly 12% body fat year round — without extreme dieting, endless cardio, or sacrificing quality of life.These aren't hacks. They're standards.Eric explains how muscle drives metabolism, why steps matter more than most people realize, how sleep and stress directly impact body composition, and how to use structure (like the 4-4-40 method) without becoming obsessive.Key Topics Covered:Why muscle is your metabolic powerhouseNEAT, steps, and low-stress calorie burnSleep as the foundation of hormone healthThe 4-4-40 protein frameworkWhy chronic stress stalls fat lossStrategic fasting vs religious fastingThe 80/20 principle for sustainable nutritionWhy perfection backfires long termHow to simplify instead of grinding harderWho This Episode Is For:Men 30–50 who want to stay lean year roundBusiness owners and high performersFormer athletes who struggle with consistencyAnyone tired of yo-yo dietingPrimary Takeaway: Staying lean isn't about extremes. It's about consistent, repeatable behaviors that align with your real life.Apply for coaching: https://apps.bachperformance.com/apply

If fat loss feels impossible, the issue may not be calories or exercise.     What if that resistance isn't a failure of willpower or metabolism, but a protective response from your body?     On today's show, we explore how body fat acts as a biological buffer, safely storing toxins, excess hormones, and inflammatory compounds when detox pathways are overwhelmed.     We'll go over why forcing fat loss too quickly can backfire, how supporting lymphatic flow and liver detoxification plays a key role in sustainable weight loss, and what foundational steps need to be in place before the body is ready to let go of stored fat.     So join me on today's Cabral Concept 3659 to learn why your stubborn body fat is acting as a buffer and how to unblock it.     Enjoy the show, and let me know what you thought.   - - - For Everything Mentioned In Today's Show: StephenCabral.com/3659 - - - Get a FREE Copy of Dr. Cabral's Book: The Rain Barrel Effect - - - Join the Community & Get Your Questions Answered: CabralSupportGroup.com - - - Dr. Cabral's Most Popular At-Home Lab Tests: > Complete Minerals & Metals Test (Test for mineral imbalances & heavy metal toxicity) - - - > Complete Candida, Metabolic & Vitamins Test (Test for 75 biomarkers including yeast & bacterial gut overgrowth, as well as vitamin levels) - - - > Complete Stress, Mood & Metabolism Test (Discover your complete thyroid, adrenal, hormone, vitamin D & insulin levels) - - - > Complete Food Sensitivity Test (Find out your hidden food sensitivities) - - - > Complete Omega-3 & Inflammation Test (Discover your levels of inflammation related to your omega-6 to omega-3 levels) - - - Get Your Question Answered On An Upcoming HouseCall: StephenCabral.com/askcabral - - - Would You Take 30 Seconds To Rate & Review The Cabral Concept? The best way to help me spread our mission of true natural health is to pass on the good word, and I read and appreciate every review!  

In this episode of the Marathon Running Podcast, we interview registered dietitianand Ironman finisher Alex Larson to tackle the controversial topic of achievinga leaner body composition without sacrificing performance power. We discuss whymany marathoners feel embarrassed to admit they want to "lean out"and how to strategically shift your focus from simple weight loss to functionalbody composition changes. Larson shares her expert insights on"front-loading" nutrition—including the 40-gram protein breakfastrule—and explains why you should never diet during your training runs. We alsodive into the "Peanut Butter Paradox," the critical importance ofmonitoring ferritin and Vitamin D levels, and how fueling properly during theday can exponentially improve your sleep quality and recovery. This episodeprovides expert insights to keep you informed on the latest in running andcompetitive sports.Why You Should Listen:·       Our guest this episode: Alex Larson (https://alexlarsonnutrition.com)·       Connect with Us:·       Our website: https://www.marathonjournal.com·       Instagram: https://www.instagram.com/runningpodcast·       YouTube: https://youtube.com/@marathonjournal·       Follow us on Strava: https://www.strava.com/athletes/30798607

Mind Pump Fit Tip: How to Lean Bulk for Lean Gains (Build Muscle, Not Body Fat). (2:38) Easy-to-digest vegan protein shakes. (22:15) Speaking identity. (24:04) Getting too much attention? (30:37) Father first. (32:37) Laser focused on ketones. (37:06) The latest GLP-1 propaganda and the dangers. (40:28) Fun Facts with Justin: Rat Utopia Experiment. (46:57) How extreme intelligence is more correlated to mental illness. (52:30) Being stuck in the past, and pick-up spots for the middle-aged crowd. (1:00:00) #Quah question #1 – How do you know if you're getting actual muscle gain or CNS adaptation? Been lifting for 10+ years. (1:10:53) #Quah question #2 – You've mentioned the bi-weekly method for strength training and cardio for best results. If you were to juggle between two MAPS programs with this method, which two would you bounce between for someone who just genuinely enjoys the benefits of both? (1:13:28) #Quah question #3 – What are some exercises I can do as someone with scoliosis? I want to get back into strength training. (1:17:07) #Quah question #4 – What is a good age to introduce weight training for kids? I have 10- and 7-year-old girls who do recreational sports. (1:18:46) Related Links/Products Mentioned Use code MINDPUMP for an exclusive offer for Mind Pump listeners of 15% OFF! New customers only. "If you're trying to feel a little more put together, or you just want some easy wins in your day, this combo is such a good place to start." Visit: https://huel.com/MINDPUMP  30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! Or find Ketone-IQ at Target stores nationwide. Visit: https://ketone.com/MINDPUMP February Promotion: Feb 1 - Feb 14th - The Couple's Bundle (Aesthetic, HIIT, Muscle Mommy, No BS 6-Pack Abs), $498 value, only $197!  Visit: https://www.mpvalentine.com  Mind Pump Store Mind Pump #2160: Macro Counting Master Class Mind Pump #2690: The NEW DIET Everyone Is Using For Fat Loss Fig and Eagle Model ex-wife who revealed NFL husband Matt Kalil's manhood size cites 'free speech' in bid to toss lawsuit Kelly Stafford Posts Security Cam Video of Husband Matthew Getting Home at 2:20 AM After NFC Title Loss 'Ozempic Vulva': How GLP-1 Drugs May Lead to Vaginal Changes This Old Experiment With Mice Led to Bleak Predictions for Humanity's Future 7 Surprising Correlations Between Intelligence and Mental Health Visit Fatty15 for an exclusive offer for Mind Pump listeners! ** You can get an additional 15% off their 90-day subscription Starter Kit with code MINDPUMP. Fatty15 is on a mission to optimize your C15 levels to help support your long-term health and wellness - especially as you age. Mind Pump # 2547: Stop Trying to Get Your Kids in Shape! Do This Instead! Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Scott Donnell (@imscottdonnell) Instagram LAUREN FITZ, M.D. (@drlaurenfitz) Instagram Dr. William Seeds (@williamseedsmd) Instagram Dr. Tyna Moore (@drtyna) Instagram   Corinne Schmiedhauser (@mindpumpcorinne) Instagram  

What really matters if you want to fine-tune your body composition and optimize for lean muscle mass?   Exercise Scientist and Head of Research at MacroFactor Dr. James Steele returns to the podcast to talk about the science behind measuring body fat using different methods, the effects of strength training on advanced trainees trying to optimize body composition, and what you can learn from years of data on what really matters.  We also go into what tools you can use, the little things that make a big difference, and what you should aim for when looking to optimize and progress. If you want to know what things really matter when it comes to body composition, tune in to this one! ━━━━━━━━━━━━ Get a FREE course to grow your strength training business here ━━━━━━━━━━━━ For the complete show notes, links, and resources, click here

STOP intermittent fasting if you think it automatically keeps you young. In this episode, you'll learn why short-term fasting results can mislead long-term aging outcomes, and how duration, frequency, refeeding, and protein intake determine whether fasting supports longevity or quietly accelerates decline. Watch this episode on YouTube for the full video experience: https://www.youtube.com/@DaveAspreyBPR Host Dave Asprey sits down with Valter Longo, one of the world's leading longevity researchers with over 30 years of experience studying aging, nutrition, and disease prevention. Dr. Longo is the Director of the Longevity Institute at the University of Southern California's Leonard Davis School of Gerontology and the Director of the Longevity and Cancer Program at IFOM, the Italian Foundation for Cancer Research Institute of Molecular Oncology in Milan. He is the author of the bestselling book The Longevity Diet and was named one of TIME Magazine's 50 most influential people in health care for his research on fasting-mimicking diets. Together, Dave Asprey and Dr. Longo explain why many people focus too heavily on short-term effects and extrapolate them incorrectly across a lifetime. They break down how intermittent fasting differs biologically from multi-day fasting, why five-day fasting cycles trigger deeper cellular changes, and how insulin, IGF-1, mTOR, and growth hormone shape aging, regeneration, and disease risk over time. The conversation covers protein and amino acid intake, muscle preservation, frailty risk, and the tradeoffs between strength, function, and longevity. They explore ketosis, fasting-mimicking diets, stem cell activation, mitochondrial function, neuroplasticity, and why equilibrium and cycling matter more than constant restriction. Dave and Valter also discuss supplements, nootropics, creatine, carnivore-style eating, metabolism, sleep optimization, and how AI may eventually personalize fasting and nutrition based on individual biology rather than population averages. You'll learn: • Why short-term fasting benefits do not predict long-term longevity • How fasting duration changes gene expression and cellular regeneration • The difference between intermittent fasting and multi-day fasting • How protein and amino acids influence mTOR, IGF-1, and aging • Why muscle, strength, and longevity must be balanced, not maximized • When ketosis overlaps with fasting and when it does not • Why supplements can disrupt biological equilibrium • How AI could support future personalization in fasting and nutrition Dave Asprey is a four time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living. Thank you to our sponsors! • BEYOND Conference 2026 | Register now with code DAVE300 for $300 off at https://beyondconference.com/• AquaTru | Go to https://aquatruwater.com/daveasprey and save $100 on all AquaTru water purifiers.• Caldera + Lab | A small habit with big results. Go to https://CalderaLab.com/DAVE and use code DAVE for 20% off your first order.• Timeline | Go to https://timeline.com/Dave for 20% off.Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade brings you the knowledge to take control of your biology, extend your longevity, and optimize every system in your body and mind. Each episode delivers cutting-edge insights in health, performance, neuroscience, supplements, nutrition, biohacking, emotional intelligence, and conscious living. New episodes are released every Tuesday, Thursday, Friday, and Sunday (BONUS). Dave asks the questions no one else will and gives you real tools to become stronger, smarter, and more resilient. Keywords: intermittent fasting longevity, fasting mimicking diet, fasting and aging science, biohacking fasting podcast, longevity fasting research, protein restriction longevity, amino acids aging, mTOR IGF-1 longevity, mitochondria aging science, neuroplasticity fasting, ketosis fasting science, metabolism longevity podcast, anti-aging fasting, functional medicine longevity, supplements fasting debate, nootropics brain optimization, muscle frailty aging, sleep optimization longevity, AI personalized nutrition, carnivore diet longevity debate, Dave Asprey fasting, Valter Longo longevity, longevity diet podcast, human performance aging Resources: • Learn More About Valter's Work At: https://valterlongo.com/ • Join My Fasting Challenge: https://daveasprey.com/#14-day • Get My 2026 Biohacking Trends Report: https://daveasprey.com/2026-biohacking-trends-report/ • Join My Low-Oxalate 30-Day Challenge: https://daveasprey.com/2026-low-ox-reset/ • Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today. • Danger Coffee: https://dangercoffee.com/discount/dave15 • My Daily Supplements: SuppGrade Labs (15% Off) • Favorite Blue Light Blocking Glasses: TrueDark (15% Off) • Dave Asprey's BEYOND Conference: https://beyondconference.com • Dave Asprey's New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated • Upgrade Collective: https://www.ourupgradecollective.com • Upgrade Labs: https://upgradelabs.com Timestamps: 0:00 Introduction & Aging Fundamentals 4:36 Fasting Mimicking Diet Overview 7:03 Insulin, IGF-1 & mTOR 11:03 Body Fat & Fasting Frequency 17:08 The Protein Debate 20:22 Blue Zones & Centenarian Evidence 23:10 Amino Acids & Leucine 30:30 Growth Hormone & Longevity 34:01 Five-Day Fasting Benefits 40:55 Personalization & AI 42:29 Plant-Based Concerns 49:07 Fasting Risks & Limits 53:05 Supplements & Equilibrium 1:03:05 Ranking Longevity Pathways 1:05:05 Modern Environmental Challenges 1:16:21 Final Thoughts See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Your butt is not about aesthetics. It is a longevity organ that directly impacts metabolism, brain optimization, resilience, and how long you stay strong as you age. In this episode, you'll learn why strength training and protein intake matter more than body fat percentage, how mitochondria drive human performance and recovery, and why building muscle protects your brain, stabilizes mood, and supports long-term longevity. This conversation reframes biohacking, anti-aging, and health from weight loss to muscle span, the length of time you live with strong, functional skeletal muscle. Watch this episode on YouTube for the full video experience: https://www.youtube.com/@DaveAspreyBPR Host Dave Asprey sits down with Gabrielle Lyon, an accomplished physician and New York Times bestselling author of Forever Strong: A New, Science-Based Strategy for Aging Well, and author of the upcoming The Forever Strong Playbook, releasing January 27, 2026. Dr. Lyon pioneered the Muscle-Centric Medicine® approach, which places muscle at the center of disease prevention, metabolic health, and true vitality. She has trained elite athletes, military operatives, and public figures, while also living this philosophy at home as a mother of two with her husband, a retired Navy SEAL. Together, they break down why intermuscular fat may matter more than body fat percentage, how skeletal muscle drives insulin sensitivity and lowers inflammation, and why becoming physically stronger improves brain function and neuroplasticity. They explore protein needs across the lifespan, fasting, ketosis, carnivore-style nutrition, supplements, sleep optimization, and the real tradeoffs of GLP-1 drugs, including the risk of accelerated muscle loss if strength and protein are neglected. The conversation also covers mindset, hormesis, and why physical resilience creates emotional regulation and clearer decision-making in a world increasingly shaped by AI and convenience. This episode is essential listening for anyone serious about biohacking, hacking human performance, longevity, mitochondria, neuroplasticity, nootropics, metabolism, functional medicine, anti-aging strategies, supplements, and living Smarter Not Harder, ideally with a cup of Danger Coffee in hand. You'll Learn: • Why your glutes and skeletal muscle are critical drivers of longevity and brain health • Why intermuscular fat can matter more than body fat percentage for metabolic dysfunction • How strength training improves neuroplasticity, cognition, and emotional resilience • Why protein needs increase with age and why outdated limits can hold you back • What GLP-1 drugs get right, where they fail, and how to protect muscle span • Why progressive stimulus beats lifting heavy for long-term strength and injury prevention • How sleep optimization and recovery support mitochondria and human performance • How building muscle creates clarity, resilience, and better decision-making Dave Asprey is a four time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living. Thank you to our sponsors! Quantum Upgrade | Support your brain, energy, focus, sleep, and recovery with Quantum Upgrade, a 24/7 streaming quantum energy service designed to work continuously in the background. Try it free for 15 days with no credit card required: https://quantumupgrade.io/DAVE Screenfit | Get your at-home eye training program for 40% off using code DAVE at https://www.screenfit.com/dave BrainTap | Go to http://braintap.com/dave to get $100 off the BrainTap Power Bundle. KillSwitch | If you're ready for the best sleep of your life, order now at https://www.switchsupplements.com and use code DAVE for 20% off. Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade brings you the knowledge to take control of your biology, extend your longevity, and optimize every system in your body and mind. Each episode delivers cutting-edge insights in health, performance, neuroscience, supplements, nutrition, biohacking, emotional intelligence, and conscious living. New episodes are released every Tuesday, Thursday, Friday, and Sunday (BONUS). Dave asks the questions no one else will and gives you real tools to become stronger, smarter, and more resilient. Keywords: muscle longevity organ, glutes brain health, strength training longevity podcast, muscle span aging, intermuscular fat metabolism, IMAT insulin resistance, skeletal muscle brain function, neuroplasticity strength training, protein intake aging, high protein diet longevity, metabolism muscle health, mitochondria muscle brain, muscle centric medicine podcast, gabrielle lyon podcast, forever strong playbook, women strength training longevity, GLP-1 muscle loss, sarcopenia aging prevention, resistance training brain health, sleep optimization muscle recovery, fasting ketosis muscle health, carnivore diet muscle metabolism, functional medicine muscle health, biohacking strength longevity, human performance muscle, anti-aging strength training, supplements muscle recovery, progressive stimulus training, blood flow restriction training, muscle resilience mindset Resources: • Get Gabrielle's NEW book Forever Strong: https://drgabriellelyon.com/forever-strong/ • Gabrielle's Website: https://drgabriellelyon.com/ • Follow Gabrielle's Instagram: https://www.instagram.com/drgabriellelyon/ • Gabrielles Youtube: https://www.youtube.com/@DrGabrielleLyon • Get My 2026 Biohacking Trends Report: https://daveasprey.com/2026-biohacking-trends-report/ • Join My Low-Oxalate 30-Day Challenge: https://daveasprey.com/2026-low-ox-reset/ • Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today. • Danger Coffee: https://dangercoffee.com/discount/dave15 • My Daily Supplements: SuppGrade Labs (15% Off) • Favorite Blue Light Blocking Glasses: TrueDark (15% Off) • Dave Asprey's BEYOND Conference: https://beyondconference.com • Dave Asprey's New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated • Upgrade Collective: https://www.ourupgradecollective.com • Upgrade Labs: https://upgradelabs.com Timestamps: 0:00 – Introduction 1:01 – The Playbook vs Workbook 3:47 – Protein & Metabolic Health 6:21 – Mindset & Negativity 7:20 – Histamines & Hot Flashes 10:49 – Women & Strength Training 13:40 – Connective Tissue & EDS 16:15 – Muscle Span & Aging 19:41 – Training for Kids 21:55 – Pain Cave & Discomfort 25:25 – Emotional Regulation 29:46 – Resilience & Dating 32:11 – Building Friction & Discernment 35:47 – Self-Denial vs Awareness 41:03 – Mitochondria & Energy 42:46 – Bigger Booty, Bigger Brain 44:52 – Body Fat vs IMAT 49:01 – Measuring Muscle Health 52:08 – GLP-1s & Muscle Loss 56:12 – Protein Absorption Myths 59:30 – mTOR & Protein 1:01:29 – Closing Thoughts See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Why do so many people struggle with fatigue, stubborn weight gain, hormone issues, and burnout — even when they're eating “clean” and training hard? In this episode, we break down the real reason your body isn't healing and why most health advice fails to address the root cause.Joined by Lindsay Perry, this conversation dives deep into a systems-based approach to health, exploring how the gut, liver, hormones, nervous system, sleep, and stress all work together to control energy, metabolism, and long-term results.Rather than focusing on symptoms, trends, or extreme diets, this episode explains what's happening under the hood — from ATP production and mitochondrial function to cortisol regulation, nervous system balance, and metabolic flexibility. You'll learn why pushing harder often backfires and how chronic stress quietly sabotages recovery, fat loss, and hormone health.We cover:Why gut and liver health are foundational for hormones and energyHow stress and nervous system dysregulation block healing and fat lossThe role of sleep and circadian rhythm in metabolism and recoveryWhy detoxification and elimination are biological processes — not fadsHow to fuel properly based on stress, activity, and current health stateLindsay Perry brings real-world coaching insight throughout the episode, helping connect science with practical application for people who feel stuck despite doing “everything right.”If you're tired of surface-level health advice and want a clear, root-cause explanation of how the body actually heals, this episode will change how you think about health, fitness, and recovery.00:00 – Introduction & Why Most People Aren't Healing00:41 – The “March Method” & Root-Cause Health Explained01:02 – ATP, Mitochondria & Cellular Energy Basics01:19 – Hormones, Cycles & Why Balance Matters02:44 – Detox, Elimination & Why the Body Gets Stuck04:14 – Cold Exposure, Stress Adaptation & Recovery05:50 – Stress Load, Burnout & Early Cortisol Discussion07:55 – Fueling the Body: Fat vs Carbs Explained10:57 – Sleep, Circadian Rhythm & Metabolic Health12:12 – Gut Health: The Foundation of Healing15:48 – Liver Function, Detox Pathways & Hormones18:35 – Inflammation, Energy Deficits & Fatigue21:30 – Nervous System Regulation & Chronic Stress24:35 – Cortisol, Survival Mode & Weight Loss Resistance28:10 – Why Pushing Harder Makes Things Worse32:24 – Metabolic Flexibility & Long-Term Healing34:27 – Nervous System Reset & Final Takeaways35:57 – Closing ThoughtsDisclaimer:The information discussed in this episode is for educational and informational purposes only and is not intended as medical advice. This content is not a substitute for professional medical diagnosis, treatment, or guidance. Always consult with a qualified healthcare provider before making changes to your diet, lifestyle, supplements, or health practices.

Go from 30% to 10% Body Fat (Follow These 4 Steps!) Follow these 4 steps CONSISTENTLY for the next 30-60 days and you WILL see long-term results! (1:53) Ideal body fat percentage for men & women. (8:23) Step 1. Strength training 3 days a week/full-body workouts. (12:10) Step 2. Walk 8-10k steps a day. (17:01) Step 3. Avoid all processed food. (20:18) Step 4. Hit your target weight in grams of protein. (24:36) Related Links/Products Mentioned Special Promotion: MAPS Transform 50% off! ** Code NEWYEAR50 at checkout. ** Visit Pre-Alcohol by ZBiotics for an exclusive offer for Mind Pump listeners! ** Superbowl Code '"MINDPUMP26"" for 15% for first-time purchasers on either one-time purchases, (3, 6, 12-packs) or subscriptions (6, 12-pack). ** Mind Pump Store Mind Pump # 1835: Why Resistance Training Is the Best Form of Exercise for Fat Loss and Overall Health Mind Pump # 2402: The 5 Reasons Why Walking is King for Fat Loss (Burn More Fat than Running & How to Do it Correctly) Mind Pump # 2437: What Happens to Your Body When You Quit Ultra-Processed Foods for 30 Days Mind Pump # 2763: Eat as Much as You Want, but Don't Get Fat (JUST follow these 2 rules) Mind Pump # 2450: The Smartest Way to Use Protein to Burn Fat & Build Muscle Mind Pump Podcast – YouTube Mind Pump Free Resources

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page. Mind Pump Fit Tip: The Surprising Benefits of Gaining Body Fat. (2:27) How Adam is supplementing EAA's to get the benefits of a high-protein diet. (18:17) Trainer wisdom. (24:13) Rocky Marciano's RELENTLESS training routine. (35:53) Silly things we did without tech. (41:32) Is creativity lost with the youth? (45:27) A scary lie women are fed. (49:14) High-protein snacks that taste GREAT! (56:43) #Quah question #1 – Do you guys have any thoughts on "butt-wink" when squatting? I've heard there's not a real concern. (59:40) #Quah question #2 – Should rest periods strictly be measured by time, or can heart rate be a gauge as well? (1:05:00) #Quah question #3 – Will taking creatine with or close to the consumption of caffeine make it ineffective? (1:07:15) #Quah question #4 – The front of my hips are perpetually sore lately. I foam roll and stretch (not as much as I should). Any other tips to help? (1:10:20) Related Links/Products Mentioned Get 20% off Kion at getkion.com/mindpump Visit Paleovalley for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout 15% off your first order! ** January Promotion: Code NEWYEAR50 at checkout for 50% off the following programs: MAPS Starter, Transform, Anabolic, and Performance! Mind Pump Store Mind Pump #2664: Why Gaining Body Fat May be the Key to Getting the Results You Want & More (Listener Live Coaching) Building Muscle with Adam Schafer – Mind Pump TV Mind Pump #2432: The Truth About Essential Amino Acids with Angelo Keely The STORY They're Telling You Is A Lie | Dr Jordan Peterson & Mind Pump 2217 Rocky Marciano's Training Routine (24-Hour Breakdown) Rise of the SHEconomy | Morgan Stanley Gen Z's Radical Role Reversal: Women Want Careers, Men Want Children Visit Fatty15 for an exclusive offer for Mind Pump listeners! ** You can get an additional 15% off their 90-day subscription Starter Kit with code MINDPUMP ** Mind Pump #2497: The Amazing & Weird Side Effects of Creatine MAPS Prime Pro Webinar Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Jordan Peterson (@jordan.b.peterson) Instagram

In today's episode, we sit down with Dr. David Jockers to unpack the science behind intermittent fasting, metabolic flexibility, mitochondria, research bias, and why women need a more nuanced approach to fasting. We dive into blood sugar regulation, cortisol, growth hormone, GLP-1, autophagy, protein intake, feast-famine cycling, and how fasting can support fat loss, energy, gut health, and brain performance — when it's done the right way. If you've ever wondered whether fasting is good or bad for women (especially in perimenopause), this conversation will bring clarity, context, and actionable guidance you can use right away. *** CONNECT: