Podcasts about build muscle

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 3444: Dr. Neal Malik explains how to build muscle effectively through a combination of heavy compound lifts, proper recovery, and targeted nutrition. Drawing on exercise science and sports nutrition recommendations, he shares practical strategies for protein intake, carbohydrate consumption, and post-workout timing that can help support strength gains and muscle growth. Quotes to ponder: "After a workout the demand for protein is high which makes it the best time to replenish it." "When you lift heavy you also need a longer break in between sets to recover and regain your strength." "Carbohydrates can help our bodies absorb that leucine rich protein more efficiently." Episode references: Bastyr University California: https://bastyr.edu American College of Sports Medicine: https://www.acsm.org Learn more about your ad choices. Visit megaphone.fm/adchoices

I resisted every single one of these for way too long. These are the 10 hard doses of reality I had to face to get leaner and stronger, protect my metabolic health, and actually feel my best while looking my most fabulous.Body recomp is real, but it's slower and more nuanced than "calories in vs calories out." It means losing fat while building muscle (or building muscle while losing fat), and that takes a primary focus, smart phases, and a willingness to let go of the diet mentality, the scale obsession, and the idea that recovery is weakness.Watch to the end for a bonus 11th truth that ties it all together.Tell me in the comments: which one hit you the hardest? Every one of these called me out at some point.Grab my FREE Body Recomp Guide in the description below

Send us Fan MailIn this episode I sit down with Daffney Allwein, a 20-year exercise physiologist who works with high-performing, type-A CEOs and professionals. We talk about making fitness feel doable again without spending hours at the gym. And how small, intentional habits that support your energy, nervous system, strength, and longevity are the key to success. Why “I'm too busy” is often really a prioritization issueHow phone use and overstimulation drain the energy we need for our healthThe power of a simple 20-minute walk and finding movement you actually enjoyBuilding functional muscle in your 40s, cross-training, and letting go of ego-driven fitnessThe power of community, friendships in fitness and more! Find Daffney below:Website and Podcast click HERE Find Jess below!Website: Simply Jess Skincare SIMPLY JESS SKINCARE:Each and every product is naturally derived, highly concentrated and most importantly, super performing! Every product was born out of a need to have a truly pure product that met my high standards for efficacy. Subscribe to Our Newsletter! You can take 20% off Your Order of our all natural skincare line with code: PODCAST Shop Now! Favorite Supplements for Health and Fat loss: Click HERE  My favorites are the Power Greens, Digestive Enzymes and Brain Power Favorite Mouth and Face Tape- Use Code JESSICAITURZAETA15 for 15% off Click Here Mushroom Coffee-15% off with Code: SIMPLYJESSSKINCARE15 Click HereEmail Us! jess@learningtoglow.comFollow us! Instagram Tik Tok

You're eating "pretty well." You're moving your body. So why does it feel like your muscle is disappearing and your effort isn't paying off the way it used to? In this episode, I sit down with Liz Plosser, former editor-in-chief of Women's Health and a woman who has spent her entire career reporting on health and fitness, to talk about what changes in midlife and why the old rules stop working. Then we go deep on amino acids, what they actually are, why your body becomes less efficient at using them as estrogen declines, and why an essential amino acid supplement might be one of the smartest, simplest things you can add to your routine. We also break down the real difference between amino acids and creatine, why BCAAs may not be worth your money, and how to build a stack that actually fits a real life, not a biohacker's spreadsheet. If you've ever felt like your body stopped responding to the things that used to work, this episode will explain why, and more importantly, what to do about it. In This Episode, We Cover: How perimenopause changed Liz's approach to fitness after decades as a cardio-focused marathoner Why muscle loss accelerates in midlife and what that means for your metabolism, strength, and aging The injury that led Liz to fall in love with strength training and chase a 280-pound deadlift PR Why it's okay to want to look strong, lean, and confident, not just "healthy" What essential amino acids are and why your body can't use protein without all nine Why women become less efficient at absorbing amino acids from food as estrogen declines The difference between amino acids and creatine, and why you likely need both Why branched-chain amino acids (BCAAs) may not be worth the hype or the money New research on creatine and brain health, including higher doses on high-demand days How to build a simple, realistic daily protein and supplement routine, especially if you're on a GLP-1 Who This Episode Is For This episode is for the woman who feels like her body just isn't responding the way it used to, no matter how "right" she's doing things. It's for women in perimenopause and menopause who are confused about protein, curious about amino acids and creatine, or tired of conflicting advice from every corner of the internet. It's also for anyone on a GLP-1 medication who needs a realistic way to protect muscle while eating less. If you want a stack that's simple, effective, and grounded in real research instead of trends, this one's for you.   Visit getkion.com/hormone for 20% off!     Sponsors Get a free 8-count Sample Pack of their most popular flavors with any purchase at www.DrinkLMNT.com/KarenMartel Try the Lemonade Iced Tea. Try the classics. Find your favorite — or share it with someone who could use a cleaner afternoon boost. If you are ready to upgrade your sleep, head to CozyEarth.com and use my code HORMONES for up to 20% off sitewide. Get 15% off your Estro2 Rejuvenation and all Midlife Solution Products at https://midlifesolutions.org/ with coupon code FACE15.     Are you in perimenopause or postmenopause and struggling with symptoms—but not getting the support you deserve? At Midlife Solutions, we specialize in hormone optimization for women in midlife. Our all-female clinical team offers telehealth care across all 50 U.S. states, with the ability to prescribe bioidentical estrogen, progesterone, testosterone, and thyroid medication.   Book your FREE Hormone Discovery Call Find out what's really driving your symptoms and what your next best steps are.   Visit the website: https://karenmartel.com   Shop the Midlife Solutions Store Over-the-counter bioidentical hormone creams and oils — no prescription needed. Including: • Progesterone • Estrogen Face Cream • Vaginal Moisturizer and more!   Take the Hormone Quiz Discover hidden hormone imbalances that could be driving your symptoms. Get personalized results (and yes, they may surprise you).   Women's Peptide Weight Loss Program Clinically guided, hormone-aware weight loss for midlife women.   Midlife RESET HRT Program A complete, supportive approach to hormone replacement therapy in midlife.   Your host: Karen Martel Certified Hormone Specialist, Transformational Nutrition Coach, & Weight Loss Expert   Karen's Facebook Karen's Instagram

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEToday's episode is a fun one. Sue and Alex are talking all about what it means to be an Honorary Girlie Pop, and how that mindset has helped shape both their coaching philosophy and the culture of Physique Development.They break down what being a "girlie pop" actually means, why Alex proudly considers himself one, and how working primarily with women has influenced the way they coach, communicate, and build their business!Have questions for future episodes or a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review wherever you're listening if you loved this episode!OPTIMIZE Your Muscle-Building:Why You're Not Building Muscle Even Though You Lift Weights - https://pod.fo/e/3542c6Why You DON'T Need a Huge Surplus to Build Muscle - https://pod.fo/e/358b03How to Build Muscle While MINIMIZING Fat Gain (Part 1) - https://pod.fo/e/35d759How to Build Muscle While MINIMIZING Fat Gain (Part 2) - https://pod.fo/e/361fc8How Long Should a Muscle‑Building Phase Really Last? - https://pod.fo/e/366a56Follow us on Instagram:Coach Alex - https://www.instagram.com/alexbush__Coach Sue - https://www.instagram.com/suegainzPhysique Development - https://www.instagram.com/physiquedevelopment_Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: david@inpostmedia.com© 2026, Physique Development LLC. All rights reserved.

Most lifters think they're training hard.They're not.In this solo episode, Eric Bach explains why exhaustion, sweat, and soreness are poor indicators of muscle growth and why many men spend years working hard without building the physique they want.Eric breaks down the six biggest signs your training isn't creating enough stimulus for growth, including stopping too far from failure, relying on excessive supersets, constantly changing exercises, and resting too little between sets.You'll also learn why training changes after 40, how to create more mechanical tension, and why the ability to train close to failure may be the single most important muscle-building skill you can develop.If you've been putting in the work but your body isn't responding, this episode will show you exactly what needs to change.00:00 Intro 01:45 Feel vs Real Training 03:15 What Actually Builds Muscle 05:05 The Reverse-Banded Hack Squat Example 07:20 Why Most People Miss the Mark 08:45 Sign #1: You Never Reach Failure 11:15 Sign #2: Too Many Supersets 14:10 Sign #3: Rep Speed Never Slows Down 16:00 Sign #4: Too Much Exercise Variety 18:15 Sign #5: Your Form Is Too Perfect 20:20 Sign #6: You Rest Too Little 23:10 Why Intensity Beats Volume 25:05 How to Get More From Every Workout 26:40 Final Takeaways

Body recomposition — the process of building muscle and losing fat at the same time — is one of the most contested and most misunderstood concepts in physique development.The conventional view is that recomp is reserved for two specific groups — beginners and individuals with excess body fat. And while those populations do see the most dramatic outcomes, that framing leaves out several other groups who can absolutely still recomp under the right conditions.On this week's episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I'm joined by Jeff Hoehn for Episode 5 of our monthly collaboration where we break down topics that bridge evidence-based research with real-world coaching application.In this conversation, we go deep on what body recomposition actually is, the three different forms it can take, and the five populations of individuals who can realistically expect to recomp when their training and nutrition are properly structured.HERE'S WHAT WE COVER:WHAT BODY RECOMPOSITION REALLY MEANS & WHY THE SCALE OFTEN MISLEADS YOU THE 3 FORMS OF BODY RECOMP & THE PHASES WHERE EACH ONE SHOWS UP FAT LOSS FOCUSED RECOMP, BUILDING FOCUSED RECOMP & SIMULTANEOUS FAT LOSS WITH MUSCLE GAIN WHY NEWBIES & INDIVIDUALS WITH EXCESS BODY FAT SEE THE MOST DRAMATIC RECOMP OUTCOMES THE MUSCLE MEMORY ADVANTAGE FOR DETRAINED INDIVIDUALS RETURNING TO TRAININGWHY TRAINED LIFTERS CAN STILL RECOMP & THE DIFFERENCE BETWEEN TRAINING AGE & TRAINING ADVANCEMENT THE LATEST RESEARCH FROM VARGAS-MOLINA ET AL. ON RECOMP IN TRAINED INDIVIDUALS WHAT ENHANCED ATHLETES TELL US ABOUT THE NATURAL LIFTER'S PHYSIOLOGICAL CEILINGIf you've been spinning your wheels between cutting and bulking, or if you've ever wondered whether recomp is even possible for you — this episode will give you the clarity you've been missing.WHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/For Info on Brandon's Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiryEmail: Bdacruzfitness@gmail.comMy Reading Recommendations:THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

Dr Mike Israetel returns to enlighten you on what's coming in the future of health, fitness, and aesthetics. Mike's new book, The Aesthetics Revolution, is available everywhere June 23rd, so grab a copy.Mike shares what we may see happen in the relatively near future, including:Will we have access to drugs that build muscle without working out (and we're not talking about PEDs)Roughly when could we see approval and access to these drugsHow will AI expand our capacity to research and develop new pharmaceuticalsWhat should we expect from the next generation of fat loss drugsHow powerful will they be and will they have fewer potential side effectsWill the muscle-building drugs be an effective combo with the weight loss drugsTo what degree will people be able to create "designer physiques"Will people stop working out if they can get the aesthetic and even health benefits of these drugsWill people be and stay as happy as they think if they gain access to this degree of physique changeIs life extension a potential outcome of this revolution in pharmaceuticalsWill de-aging be possibleAnd much moreInstagram: @drmikeisraetelCHAPTERS00:57 Muscle Drugs Without Training01:21 Why Steroids Are Blunt02:38 Myostatin and New Anabolics05:27 Approval Timelines and Access06:48 AI, Peptides, and China Fast Track09:22 Health Uses Beyond Bodybuilding13:19 Next Gen GLP-1 Weight Loss16:08 Oral Options and Liver Fat18:00 Mass Adoption Tipping Point21:03 Designing Physiques With Tech26:04 Gym Attendance and Real Health31:00 Hedonic Adaptation and Happiness33:18 Money and Happiness33:51 Attractiveness Changes Lives35:42 Hedonic Adaptation Debate37:09 Future Where Everyone Is Hot38:42 GLP-1 Culture Clash40:33 Exercise Beyond the Gym43:09 Fun, Fitness, and Honesty44:24 Longevity From New Drugs49:08 AI Designed Medicines54:22 Genetic Engineering Era55:42 Serene Revolution and Cybernetics57:33 Book Plug and FarewellSUPPORT THE SHOWIf this episode helped you better understand the future of medicine, aesthetics, and human performance, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me and I'll respond)Sending it to someone fascinated by longevity, AI, or the future of fitnessFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP Strength App (use code COATESRP)https://www.rpstrength.com/coatesJust Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)https://justbitememeals.comMacrosFirst – FREE Premium TrialDownload MacrosFirst and during setup select ANDREWKNKG Bags (15% off)https://www.knkg.com/Andrew59676Versa Grippshttps://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90-Day Trialhttps://www.trainheroic.com/liftfreeReply to the email you receive (or email trials@trainheroic.com) and let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEhttps://pro.activelifeprofessional.com/assessmentworkshopeventsUse code COATES at checkout

On this episode of Coaching Call, Sifu Rafael welcomes Angela Beyer, renowned trainer, online coach, professional health coach, and advocate for strength, wellness, and personal transformation.Angela's journey is one of resilience, perseverance, and determination. From a young age, she was active in sports and developed a passion for fitness. However, like many people, she faced significant challenges as life, hormones, and changing circumstances impacted her health and confidence. Her journey included struggles with nutrition, an eating disorder, and serious health issues that forced her to rethink her relationship with food, fitness, and self-care.Determined to take control of her health and future, Angela pursued a degree in Nutrition and combined her education with a commitment to personal growth. Through discipline, consistency, and a passion for learning, she transformed her body and mindset, eventually stepping onto the bodybuilding stage and discovering a love for a sport she describes as turning the body into a work of art.Today, Angela helps women build strength, develop muscle, improve their health, and create sustainable lifestyles that support long-term success. Her mission is to empower others to overcome obstacles, embrace their potential, and become the strongest version of themselves.Join us for an inspiring conversation about nutrition, fitness, body image, overcoming adversity, and the mindset required to create lasting transformation. Whether you're beginning your health journey or looking to take it to the next level, this episode is packed with encouragement and valuable insights.Watch on YouTube and subscribe:https://www.youtube.com/@sifurafaeltv?sub_confirmation=1Sifu Rafael is a master instructor and the founder of Speaking Prowess, where he combines expertise in communication and leadership to help individuals unlock their full potential. As a professional speaker, solutions expert, and executive coach, Sifu Rafael leverages years of experience to guide clients toward their goals with clarity, purpose, and strategic insight.This episode is brought to you by Sifu's Mind Body Method, a lifestyle transformation that blends movement, mindset, nutrition, hydration, fasting, journaling, and faith. Learn more at sifumethod.comThat's where connecting with Sifu Rafael matters.Through Speaking Prowess and Sifu's Mind Body Method, Sifu Rafael helps leaders, entrepreneurs, and experts refine their message, command a room, and step onto more stages with clarity and confidence.If you know you're meant to speak, lead, and impact at a higher level, this conversation is your invitation.Visit sifurafael.com to connect, explore speaking opportunities, and start positioning yourself for more stages, stronger presence, and real influence.#coachingcall #sifurafael #nutrition #fitness #healthylifestyle #personalgrowth #wellness

Are you overwhelmed by conflicting advice on protein intake? In this episode, Dillan breaks down a straightforward system that makes hitting your daily protein goals simple, practical, and sustainable—perfect for busy parents, professionals, and entrepreneurs. Discover how to build muscle, lose fat, and optimize your energy with easy-to-follow strategies.Key Topics:Most people under-eat protein; a good minimum is 75% of your body weight in gramsFocus on three core meals, aiming for 25-40 grams of protein eachSpread protein intake evenly across the day to improve satiety and hormone regulationUse snacks and supplements strategically to fill gaps without overcomplicatingBuild your meals around protein first, then add carbs and fatsConsistency over perfection wins long-term resultsImportance of protein for hunger management and hormone stabilityPractical meal ideas: chicken, eggs, fish, protein smoothies, and easy dinnersSupplements like protein powders and amino acids as backups, not primary sourcesPlan ahead to make protein intake effortless, especially during travel or busy daysResources and Links:Limitless 8 Week Nutrition Program — A comprehensive, DIY nutrition guideBrands We Trust & Love Ebook — Curated list of quality protein powders and supplementsPaleo Valley Products — Venison sticks, bone broth protein bars, and moreBody Health Perfect Aminos — High-quality amino acids capsules and powdersTimestamps:00:00 - Introduction: Simplifying protein for busy lifestyles00:36 - Why most are under-eating protein and the minimum intake03:05 - How to calculate your baseline protein needs04:02 - The importance of consistency over perfection05:01 - Structuring your meals around 25-40 grams of protein06:00 - Timing your meals based on workout schedules07:28 - Benefits of protein for longer satiety and hormone balance08:28 - Resources: Programs, cheat sheets, and meal ideas09:25 - Practical meal and snack ideas for hitting your targets10:52 - Building your plate around protein to boost muscle growth11:21 - Strategic snack options and quality supplement recommendations12:48 - Using supplements as a backup plan for busy days14:12 - Tips for on-the-go protein intake and travel-friendly foods15:09 - Planning breakfast and meals to meet daily goals effortlessly16:06 - Final tips: consistency, strategic use of snacks, and supplementsResources & Links:Connect with Dillan Foss:This episode underscores that building muscle and losing fat is about consistent, strategic choices. Keep it simple, plan ahead, and let your habits do the heavy lifting.

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEJoin us for a deep dive into common gym mistakes at every level. We're calling you (and ourselves!) out and delivering the solutions you need, so prepare for some much-needed truth bombs that will transform your training. From beginners to advanced athletes, we break down exactly what's holding you back and provide actionable solutions to accelerate your progress. Whether you're just starting your fitness journey or you've been training for years, this episode will help you identify blind spots in your routine and optimize your approach for maximum results!Have questions for future episodes or a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review wherever you're listening if you loved this episode!Timestamps:(0:00) Today's topic(0:45) Beginner Mistakes(0:48) Mistake #1(3:11) Mistake #2(5:36) Mistake #3(7:27) Mistake #4(9:26) Mistake #5(11:06) Mistake #6(14:50) One final piece of advice for beginners(17:21) Defining "beginner"(20:13) Intermediate Mistakes(20:14) Mistake #1(21:45) Mistake #2(23:19) Mistake #3(26:55) Mistake #4(30:34) Mistake #5(31:47) Advanced Mistakes(32:06) Mistake #1(34:34) Mistake #2(40:38) Mistake #3(43:46) Mistake #4(47:33) Mistake #5(48:48) One final piece of adviceOPTIMIZE Your Muscle-Building:Why You're Not Building Muscle Even Though You Lift Weights - https://pod.fo/e/3542c6Why You DON'T Need a Huge Surplus to Build Muscle - https://pod.fo/e/358b03How to Build Muscle While MINIMIZING Fat Gain (Part 1) - https://pod.fo/e/35d759How to Build Muscle While MINIMIZING Fat Gain (Part 2) - https://pod.fo/e/361fc8How Long Should a Muscle‑Building Phase Really Last? - https://pod.fo/e/366a56Follow us on Instagram:Coach Alex - https://www.instagram.com/alexbush__Coach Sue - https://www.instagram.com/suegainzPhysique Development - https://www.instagram.com/physiquedevelopment_Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: david@inpostmedia.com© 2026, Physique Development LLC. All rights reserved.

Welcome to the Mind Muscle Connection Podcast!Building muscle in a deficit is one of the most misunderstood topics in fitness. So in today's episode, I break down the common mistakes people make when thinking about muscle growth in a deficit, what actually determines your muscle growth potential, and the key inputs that will make or break your results.I also explain why training intensity and volume matter so much, how protein and carbohydrate intake should be approached, why sleep and stress load management play a bigger role than most people think, and how to use cardio and steps without overdoing it. So if you've been trying to build muscle while losing fat, want to stop spinning your wheels in a deficit, or just want a more practical and strategic approach to body recomposition, this episode is a must-listen.Let's talk about:Why Building Muscle In A Deficit Is Tough Common Mistakes & Thought Processes What Determines Muscle Growth Potential Body Fat's Role In Muscle Growth Potential How Current Muscle Mass Affects Potential How Deficit Size Impacts Muscle Growth Potential The Key Inputs That Matter Lifting & Training Volume Spreading The Stimulus Throughout The Week Protein Intake Spreading Protein Across Feedings Carbohydrates Nutrition Around Workouts Sleep & Circadian Rhythm Stress Load Management Cardio & Steps Supplements Summary & TakeawaysFollow 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/viewformBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

NBC's Steve Kornacki breaks down the biggest storylines to look out for ahead of the kickoff of the 2026 World Cup. Also, rehabilitation medicine physician Dr. Joseph Herrera shares a guide to the dos and don'ts of building muscle. Plus, Scott Eastwood drops in to discuss his new World War II thriller ‘Lucky Strike,' in which he plays an American soldier trapped behind enemy lines. And, nutrition and health expert Joy Bauer breaks down the best cooking oils to use and why. 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, I answer 10 common questions about building muscle after 30, including recovery, strength training, consistency, busy adult life, and whether it's actually harder to get in shape as you get older. I discuss common mistakes that make people feel physically older than they should, whether training needs to change after 30, how recovery and lifestyle impact muscle growth, and whether it's too late to make serious progress if you've restarted your fitness journey multiple times.  

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEIn today's episode, we're diving deep into a topic that might completely shift your perspective on fat loss. You may not even realize it, but most likely, there are subtle, seemingly innocent habits that could be sabotaging your progress behind the scenes.These aren't the obvious culprits you'd expect—they're the sneaky behaviors that fly under the radar while quietly derailing your results. We're breaking down five critical habits that are secretly destroying your fat loss efforts, plus a bonus habit that may catch you by surprise!Have questions for future episodes or a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review wherever you're listening if you loved this episode!Timestamps:(0:00) Today's topic(1:48) Habit #1(14:51) Habit #2(23:19) Habit #3(35:09) Habit #4(42:29) Habit #5(54:29) *BONUS* Habit #6(55:47) Key takeawaysOPTIMIZE Your Muscle-Building:Why You're Not Building Muscle Even Though You Lift Weights - https://pod.fo/e/3542c6Why You DON'T Need a Huge Surplus to Build Muscle - https://pod.fo/e/358b03How to Build Muscle While MINIMIZING Fat Gain (Part 1) - https://pod.fo/e/35d759How to Build Muscle While MINIMIZING Fat Gain (Part 2) - https://pod.fo/e/361fc8How Long Should a Muscle‑Building Phase Really Last? - https://pod.fo/e/366a56Follow us on Instagram:Coach Alex - https://www.instagram.com/alexbush__Coach Sue - https://www.instagram.com/suegainzPhysique Development - https://www.instagram.com/physiquedevelopment_Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: david@inpostmedia.com© 2026, Physique Development LLC. All rights reserved.

In today's episode, I'm breaking down the exact strength training formula I use and teach — one that's designed specifically for women in their late 30s, 40s, 50s, and beyond. Because the rules don't change just because you get older. What your body needs stays pretty consistent, and today I'm giving you the simple, no-BS version of what actually works. In this episode, I cover: Why doing more — more cardio, more steps, more classes — is actually working against your goals The role of progressive overload and why your body needs a reason to build muscle Why cardio will never be your primary tool for changing your body composition The nutrition non-negotiables (or "suggestions," if that word feels better!) that I come back to again and again How to think about protein, carbohydrates, and fat in a way that's simple and sustainable Why 9 out of 10 times, the problem isn't your training — it's how you're fueling The strength training formula simplified: lift progressively, fuel with intention, recover on purpose, and repeat — for months, not weeks Let's dive in! Thank you for joining us today. If you could rate, review & subscribe, it would mean the world to me! While you're at it, take a screenshot and tag me @jennpike to share on Instagram – I'll re-share that baby out to the community & once a month I'll be doing a draw from those re-shares and send the winner something special! Click here to listen: Apple Podcasts – CLICK HERESpotify – CLICK HERE This episode is sponsored by: St. Francis | Go to stfrancisherbfarm.com and save 15% off your all your orders with code JENNPIKE15  Eversio Wellness | Go to eversiowellness.com/discount/jennpike15 and save 15% off every order with code JENNPIKE15 /// not available for "subscribe & save" option Free Resources: Free Perimenopause Support Guide | jennpike.com/perimenopausesupport Free Blood Work Guide | jennpike.com/bloodworkguide The Simplicity Sessions Podcast | jennpike.com/podcast Get 20% on thewalkingpad.com using code "JENNPIKE20" Metabolic Guide | jennpike.com/metabolic-guide Get discounts at happybumco.com using code "JENNPIKE" *code doesn't apply with Black Friday sale* Programs: Ignite: Your 8-Week Body Transformation Program | https://jennpike.com/ignite The Peri & Menopause Project  - Join the Waitlist | jennpike.com/theperimenopauseproject Synced Virtual Fitness Studio | jennpike.com/synced Services: Work With Jenn | https://jennpike.com/work-with-jenn/ Functional Testing | jennpike.com/testing-packages Business Mentorship | The Audacious Woman Mentorship:  jennpike.com/theaudaciouswoman Connect with Jenn: Instagram | @jennpike Facebook | @thesimplicityproject YouTube | Simplicity TV Website | The Simplicity Project Inc. Have a question? Send it over to hello@jennpike.com and I'll do my best to share helpful insights, thoughts and advice.

Dr. Shannon Ritchey is a former physical therapist, fitness trainer with over 15 years of experience, and founder of Evlo Fitness. She educates on the science of exercise, specifically teaching women how to build muscle will less wear-and-tear on their bodies. Today on the show we discuss: why women don't need “women-specific” workouts to build muscle, why training near failure is the key to real results, how to structure your workouts for strength and body recomposition, why lifting heavy won't automatically make you bulky, how protein and a small calorie deficit support fat loss, and why consistency, self-talk, and body image matter just as much as the workout itself and much more. Today's sponsor: Fatty15: Get an additional 15% off their 90-day subscription Starter Kit by going to https://www.fatty15.com/DOUG and using code DOUG at checkout Learn more about your ad choices. Visit megaphone.fm/adchoices

If you think you need to train to failure to build muscle, you've been operating on outdated science. Dr. Brad Schoenfeld has nearly 400 peer-reviewed papers on hypertrophy and he's done a complete 180 on some of his most firmly held beliefs. In this episode, I sit down with Dr. Brad Schoenfeld, PhD, professor of exercise science and one of the world's most cited researchers in muscle hypertrophy. We break down the training myths that are still circulating online including why training to failure isn't necessary, why light weights can build as much muscle as heavy ones, and why two 30-minute sessions a week is genuinely enough for most people. Brad also explains the science of type one versus type two fiber loss with age, how GLP-1s are complicating muscle retention, and what the research actually says about rest intervals, cold plunges, and post-exercise heat. We also go deep into the cutting edge of hypertrophy science: lengthened partials, electro-stimulation, the overlooked connection between muscle and metabolic health, and the key additions in the third edition of his landmark textbook. This episode is for anyone who trains, wants to train, or wants to understand what science actually says about building a body that performs and lasts. *Reduce your risk of Alzheimer's with my science-backed protocol for women 30+:*https://go.neuroathletics.com.au/youtube-sales-page Subscribe to The Neuro Experience for evidence-based conversations at the intersection of brain science, longevity, and performance. _____ *TOPICS DISCUSSED*(00:00:00) Intro: The Belief Brad Held in the 90s That Science Has Since Overturned (00:01:08) Meet Dr. Brad Schoenfeld: 400 Papers and What We Still Don't Know About Muscle Growth (00:06:13) Light Weights vs. Heavy Weights: The Study That Changed Everything (00:09:10) Type I vs. Type II Muscle Fibers and Why Type II Atrophies With Age (00:11:43) Muscle, Brain Health, and the Two-Days-a-Week Resistance Training Protocol (00:17:26) Strength vs. Power: Why Explosive Training Matters More Than You Think (00:21:32) The Biggest Lie in Fitness: There Is No Single Best Way to Build Muscle (00:23:15) Two 30-Minute Sessions a Week Is Enough (00:27:01) Protein Requirements for Muscle Growth: Where the Research Actually Lands (00:31:18) GLP-1s and Muscle Loss: What the Evidence Says (00:38:36) Aerobic Training, Step Count, and Where Cardio Fits In (00:40:47) How Muscle Improves Every Organ System in Your Body (00:44:35) Research Gaps in Advanced Training Techniques (00:49:00) Mechanical Tension as the Primary Driver of Hypertrophy (00:53:37) Rest Intervals: How Long You Actually Need Between Sets (00:58:20) Lengthened Partials: The Training Insight That Surprised the Field (01:02:10) Electrostimulation and At-Home Resistance Technology: Does It Work? (01:05:41) Cold Plunges After Lifting: Why Brad Says Avoid Them (01:07:52) Sleep and Muscle Building: What the Evidence Does and Doesn't Show (01:11:30) The Third Edition: Evidence-Based Practice and How to Use Research _______ *Thank you to our sponsors* KetoneIQ: https://ketone.com/NEURO for 30% OFFFunction Health: https://www.functionhealth.com/louisanicolaIQBARS: https://www.eatiqbar.com/Biologica: https://biologica.com/NEURO Up to 32% off first subscription order _______ I'm Louisa Nicola - clinical neurophysiologist - Alzheimer's prevention specialist - founder of Neuro Athletics. My mission is to translate cutting-edge neuroscience into actionable strategies for cognitive longevity, peak performance, and brain disease prevention.If you're committed to optimizing your brain- reducing Alzheimer's risk - and staying mentally sharp for life, you're in the right place. Stay sharp. Stay informed. Join thousands who subscribe to the Neuro Athletics Newsletter → https://bit.ly/3ewI5P0Instagram: https://www.instagram.com/louisanicola_/Twitter : https://twitter.com/louisanicola_ Learn more about your ad choices. Visit megaphone.fm/adchoices

If you think you need to train to failure to build muscle, you've been operating on outdated science. Dr. Brad Schoenfeld has nearly 400 peer-reviewed papers on hypertrophy and he's done a complete 180 on some of his most firmly held beliefs. In this episode, I sit down with Dr. Brad Schoenfeld, PhD, professor of exercise science and one of the world's most cited researchers in muscle hypertrophy. We break down the training myths that are still circulating online including why training to failure isn't necessary, why light weights can build as much muscle as heavy ones, and why two 30-minute sessions a week is genuinely enough for most people. Brad also explains the science of type one versus type two fiber loss with age, how GLP-1s are complicating muscle retention, and what the research actually says about rest intervals, cold plunges, and post-exercise heat. We also go deep into the cutting edge of hypertrophy science: lengthened partials, electro-stimulation, the overlooked connection between muscle and metabolic health, and the key additions in the third edition of his landmark textbook. This episode is for anyone who trains, wants to train, or wants to understand what science actually says about building a body that performs and lasts. Reduce your risk of Alzheimer's with my science-backed protocol for women 30+: https://go.neuroathletics.com.au/youtube-sales-page Subscribe to The Neuro Experience for evidence-based conversations at the intersection of brain science, longevity, and performance. _____ TOPICS DISCUSSED 00:00 Intro: The Belief Brad Held in the 90s That Science Has Since Overturned 01:08 Meet Dr. Brad Schoenfeld: 400 Papers and What We Still Don't Know About Muscle Growth 06:13 Light Weights vs. Heavy Weights: The Study That Changed Everything 09:10 Type I vs. Type II Muscle Fibers and Why Type II Atrophies With Age 11:43 Muscle, Brain Health, and the Two-Days-a-Week Resistance Training Protocol 17:26 Strength vs. Power: Why Explosive Training Matters More Than You Think 21:32 The Biggest Lie in Fitness: There Is No Single Best Way to Build Muscle 23:15 Two 30-Minute Sessions a Week Is Enough 27:01 Protein Requirements for Muscle Growth: Where the Research Actually Lands 31:18 GLP-1s and Muscle Loss: What the Evidence Says 38:36 Aerobic Training, Step Count, and Where Cardio Fits In 40:47 How Muscle Improves Every Organ System in Your Body 44:35 Research Gaps in Advanced Training Techniques 49:00 Mechanical Tension as the Primary Driver of Hypertrophy 53:37 Rest Intervals: How Long You Actually Need Between Sets 58:20 Lengthened Partials: The Training Insight That Surprised the Field 01:02:10 Electrostimulation and At-Home Resistance Technology: Does It Work? 01:05:41 Cold Plunges After Lifting: Why Brad Says Avoid Them 01:07:52 Sleep and Muscle Building: What the Evidence Does and Doesn't Show 01:11:30 The Third Edition: Evidence-Based Practice and How to Use Research _______ Thank you to our sponsors KetoneIQ: https://ketone.com/NEURO for 30% OFF Function Health: https://www.functionhealth.com/louisanicola IQBARS: https://www.eatiqbar.com/ Biologica: https://biologica.com/NEURO Up to 32% off first subscription order _______ I'm Louisa Nicola - clinical neurophysiologist - Alzheimer's prevention specialist - founder of Neuro Athletics. My mission is to translate cutting-edge neuroscience into actionable strategies for cognitive longevity, peak performance, and brain disease prevention. If you're committed to optimizing your brain- reducing Alzheimer's risk and staying mentally sharp for life, you're in the right place. Stay sharp. Stay informed. Join thousands who subscribe to the Neuro Athletics Newsletter → https://bit.ly/3ewI5P0 Instagram: https://www.instagram.com/louisanicola_/ Twitter : https://twitter.com/louisanicola_ Learn more about your ad choices. Visit megaphone.fm/adchoices

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEIf you've been waiting for the "perfect time" to finally focus on yourself, this episode is for you.Sue breaks down one of the most common patterns she sees in women who feel stuck: waiting.Waiting for life to calm down, for work to get easier, for the kids to need less, or for motivation to finally show up...She explores two types of women who seem very different on the surface—those who feel like they know too much and those who feel like they don't know enough—yet often end up in the exact same place: stuck in inaction.She challenges the idea that self-care should be conditional and explains why the answer isn't trying harder—it's building a system that works with your life as it exists today.Because knowledge is potential, but application is power. And the perfect time may never come.Have questions for future episodes or a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review wherever you're listening if you loved this episode!OPTIMIZE Your Muscle-Building:Why You're Not Building Muscle Even Though You Lift Weights - https://pod.fo/e/3542c6Why You DON'T Need a Huge Surplus to Build Muscle - https://pod.fo/e/358b03How to Build Muscle While MINIMIZING Fat Gain (Part 1) - https://pod.fo/e/35d759How to Build Muscle While MINIMIZING Fat Gain (Part 2) - https://pod.fo/e/361fc8How Long Should a Muscle‑Building Phase Really Last? - https://pod.fo/e/366a56Follow us on Instagram:Coach Alex - https://www.instagram.com/alexbush__Coach Sue - https://www.instagram.com/suegainzPhysique Development - https://www.instagram.com/physiquedevelopment_Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: david@inpostmedia.com© 2026, Physique Development LLC. All rights reserved.

O40A Answers Ep. 3: How to Build Muscle After 50Can men over 50 still build muscle naturally?Yes. Men over 50 can absolutely build muscle naturally by combining progressive overload, metabolic resistance training, proper protein intake, quality sleep, recovery, mobility, and hormone-supportive nutrition. Building muscle after 50 is one of the most important things men can do to improve metabolism, testosterone, fat loss, mobility, longevity, and overall quality of life.The Complete Guide to Muscle Growth, Recovery, Fat Loss & Longevity for Men Over 50Episode SummaryMost men over 50 believe it's “too late” to build muscle.That's one of the biggest lies in fitness.In this episode of Over 40 Alpha Answers, Funk Roberts breaks down exactly how men over 50 can build muscle naturally while improving metabolism, recovery, testosterone, mobility, and longevity.Funk explains:why muscle becomes critical after 50what's really happening to your body as you agehow sarcopenia accelerates muscle losswhy traditional bodybuilding workouts stop workinganabolic vs catabolic environmentsmetabolic hypertrophy trainingrecovery, sleep, mobility, and stress managementthe exact muscle-building system men over 50 should followIn This Episode, You'll Learn· Why muscle is the organ of longevity· The truth about sarcopenia after 50· Why testosterone decline affects muscle growth· What anabolic resistance is· The 3 muscle-building mechanisms explained· Why traditional bro splits stop working after 40· The difference between anabolic and catabolic environments· Why metabolic hypertrophy training works best for men over 50· The ideal workout structure for muscle growth after 50· Why recovery becomes more important with age· The role of mobility, yoga, and movement· Why protein intake becomes critical after 50· The importance of sleep and restorative recovery· How stress and cortisol destroy muscle growth· The exact anabolic pillars needed for muscle building after 50Timestamps00:00 Introduction01:20 Why Muscle Matters More After 5002:24 What Happens to the Body After 40 & 5004:43 Sarcopenia, Hormones & Recovery Decline06:02 What Is Anabolic Resistance?07:02 Why Old Workouts Stop Working09:22 Why Muscle Is the Organ of Longevity10:00 The 3 Muscle-Building Mechanisms11:40 Mechanical Tension Explained14:06 Metabolic Stress Explained16:27 Muscle Damage & Progressive Overload18:43 Anabolic vs Catabolic Environments23:28 Best Workout Style for Men Over 5025:49 Metabolic Hypertrophy Training Explained30:37 The Best Weekly Workout Split35:28 Progressive Overload After 5039:59 Warmups, Mobility & Movement42:00 Why Protein Intake Matters44:24 Sleep & Muscle Recovery46:51 Stress, Cortisol & Recovery49:16 The Complete Anabolic Environment50:00 Final Thoughts & Over 40 Alpha ProgramResources

Can you actually build muscle after menopause? Or have you missed your window?This is one of the most common questions I get. And I think it comes from a myth a lot of women still believe: that strength training is for younger people, and maybe even dangerous once you're in midlife. After helping hundreds of women get started lifting, this is a myth I really want to talk about.In this episode I get into what the research really says about muscle and menopause, why so many women are doing the work and still seeing nothing change, and what your body actually needs from you now that it's not 20 anymore.If you've been wondering whether it's too late for you, listen to this one.Enjoy the show!Resources Mentioned:Learn to Lift Strength Training Membership Send me your thoughts

In this episode, I answer 10 common questions about training close to failure—one of the most misunderstood topics in strength training and muscle growth. I cover what “training to failure” actually means, whether beginners should do it, how close to failure you really need to train for muscle growth, why many people underestimate workout intensity, and whether pushing every set to the limit is actually helping or hurting your progress.  

Jeff Cavaliere, MSPT, CSCS, is a physical therapist and certified strength and conditioning specialist and one of the world's leading public educators on resistance training to build muscle size and strength, avoiding and overcoming injuries, and improving your posture and movement patterns (biomechanics). We discuss often-overlooked muscles and exercises that support decades of pain-free training and long-term progress. Jeff explains the best and most efficient ways to strengthen glutes, rotator cuff, neck, and foot muscles and connective tissues, and how to resolve back, hip, and other pain. We also cover the essentials of cardio, fat loss, and nutrition and how to make excellent and ongoing progress despite real-life training constraints. This episode is crucial for men and women as young as their teens, 20s, and 30s, all the way up to their 70s, 80s (and beyond) to be strong, mobile, and pain-free. Read the episode show notes at hubermanlab.com. Pre-order Protocols: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Our Place: https://fromourplace.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Jeff Cavaliere (00:02:43) Lower Back, Back Pain (00:10:06) Tool: Exercises for Lower Back Pain & Strengthen Glutes (00:15:29) Sponsors: David & Our Place (00:18:05) Walking Exercises to Strengthen Glutes (00:23:23) Small Focused Exercises & Timing; Workout Soreness & Pain (00:27:08) Tools: "Old Man" Test, Functional Strength Tests (00:35:08) Sports, Movement Imbalance (00:40:57) Tool: Training Like An Athlete (00:46:44) Sponsor: AG1 (00:48:28) Inner Elbow Pain, Tool: Grip Modification (00:54:21) Shoulder, Rotator Cuff Training, Tool: External Rotation Exercise (01:06:50) Tool: Neck Training; Women, Posture (01:15:20) Longevity, Strength & Agility; Pain & Construction Zone Analogy (01:19:50) Sponsor: Joovv (01:21:12) Cardio, Bike, Jumping Rope; Fat Loss: Zone 2 or HIIT? (01:29:27) Nutrition, Tools: Calorie Counting; Plate Method (01:40:18) Foot Stability, Tool: Foot Strength Test; Longevity (01:48:15) Sponsor: Function (01:49:53) Warm-Up Sets; Reps in Reserve or Train to Failure?; Work Sets (02:00:30) Training Frequency; Tool: Real-Life Constraints, Split the Splits (02:13:58) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLE"If you are to break the invisible chains and become what you were destined to be, you must master the art of not caring."-Napoleon HillIn today's episode, Coach Sue highlights the importance of mastering the art of not caring. But not through a negative or jaded lens, rather, through the lens of someone with purpose.Because living a life where you feel truly aligned with your values is so much more important than being accepted for someone else's.Napoleon Hill - Master the Art of Not Caring: https://www.youtube.com/watch?v=6nGAfb8ThkoHave questions for future episodes or a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review wherever you're listening if you loved this episode!OPTIMIZE Your Muscle-Building:Why You're Not Building Muscle Even Though You Lift Weights - https://pod.fo/e/3542c6Why You DON'T Need a Huge Surplus to Build Muscle - https://pod.fo/e/358b03How to Build Muscle While MINIMIZING Fat Gain (Part 1) - https://pod.fo/e/35d759How to Build Muscle While MINIMIZING Fat Gain (Part 2) - https://pod.fo/e/361fc8How Long Should a Muscle‑Building Phase Really Last? - https://pod.fo/e/366a56Follow us on Instagram:Coach Alex - https://www.instagram.com/alexbush__Coach Sue - https://www.instagram.com/suegainzPhysique Development - https://www.instagram.com/physiquedevelopment_Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: david@inpostmedia.com© 2026, Physique Development LLC. All rights reserved.

Dr. Eric Helms returns to add important nuance to the extreme and absolute claims we see on social media about building muscle.Have you ever heard the following claims:“Only the last 5 reps count, everything else is junk volume”“You need to train to failure to build muscle”“There's no benefit to more than 1 hard set for hypertrophy”“You never need to train more than 4–6 reps for hypertrophy”“People can't accurately assess their proximity to failure at higher rep ranges”Eric tackles these and more hypertrophy claims and concepts with research and provides:Where they may hold technical truthWhere they're misleadingWhere they're lacking critical context or nuanceWhere they don't work for every populationPlus Eric explains why you might not be in calorie maintenance even though the scale stays constant while you gain muscle and lose fat, and how much of a calorie surplus do we really need to efficiently build muscle.Eric brings practical reality to the divisive social media hypertrophy playground.This is essential listening for anyone trying to build muscle, coaches people who want to build muscle, or feels confused about conflicting claims online.Instagram: @helms3dmjCHAPTERS00:30 Failure Training Basics03:44 Hypertrophy Evidence05:52 Strength Versus Failure07:01 Real World Failure Limits10:13 Defining True Failure11:30 Adapting To Hard Work14:55 Volume Intensity Debate16:51 Silos And Survivorship25:50 Bodybuilding Volume Reality32:05 Diminishing Returns Explained38:44 Practical Constraints and Planning40:40 Linear Vs Diminishing Curves42:58 Volume vs Failure Tradeoffs46:42 Do Last Reps Count48:06 Beginners vs Advanced Needs52:36 High Volume High RIR Methods56:56 RIR Accuracy At High Reps01:03:01 Why Heavy Reps All Count01:07:20 Practical Rep Range Choices01:08:58 Calorie Surplus For Growth01:11:10 Surplus Data: Beginners vs Trained01:21:38 How Big Should A Surplus Be01:24:09 Wrap Up and ResourcesSUPPORT THE SHOWIf this episode helped you make sense of hypertrophy science, training volume, or muscle building myths, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me and I'll respond)Sending it to a coach, lifter, or someone overwhelmed by conflicting training adviceFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP Strength App (use code COATESRP)https://www.rpstrength.com/coatesJust Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)https://justbitememeals.comMacrosFirst – FREE Premium TrialDownload MacrosFirst and during setup select ANDREWKNKG Bags (15% off)https://www.knkg.com/Andrew59676Versa Grippshttps://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90-Day Trialhttps://www.trainheroic.com/liftfreeReply to the email you receive (or email trials@trainheroic.com) and let them know Andrew sent you

If you've ever looked at your dumbbell collection and thought, “Am I supposed to just keep buying heavier weights forever?” then this episode is for you.Britany breaks down one of the most misunderstood concepts in fitness: progressive overload. She explains how muscle growth doesn't only come from lifting heavier and how women working out at home can continue building strength, muscle, and better health even when they feel stuck with the equipment they already have.She also shares the honest reality of home workouts, why your body adapts faster than you think, and the uncomfortable truth about why many women stop seeing results in their workouts.In this episode, we discuss: What progressive overload actually means  Why muscle growth is about more than just lifting heavier  Mechanical tension explained simply  How to gain muscle with limited dumbbells  How to use reps, tempo, and sets to continue progressing  Why your workouts may no longer feel effective Resources mentioned in this episode:Get 20% off The Essential Dumbbell Exercise Tutorial Guide hereGet a free 7-day trial of the Sweat App and join Britany's Mid Year Challenge SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfreeASK BRITANY A QUESTION OR REQUEST A TOPIChttps://forms.gle/j9NC3yM5vrdBs8mJ8

Struggling to lose fat even though you're eating well, doing cardio, or trying to stay consistent with your workouts?The missing piece may not be more restriction or more cardio. It may be building muscle.In this episode, I'm breaking down why weight training is one of the most important tools for fat loss, especially if you want results that last. We'll talk about how strength training helps you build lean muscle, improve your metabolism, change your body composition, and create a body that looks stronger, leaner, and more defined.You'll learn 5 simple weight training tips to help you get better fat loss results without feeling like you need to live in the gym, starve yourself, or do endless cardio.In this video, we cover:-Why muscle matters for fat loss-How weight training supports your metabolism-The difference between losing weight and changing your body composition-How to structure strength training for better results-Why more cardio is not always the answer-How to train in a way that helps you feel strong, lean, and confidentIf you're a woman over 40, or you feel like what used to work no longer works, this episode will help you understand how to use strength training more effectively so you can build muscle, burn fat, and create sustainable results.00:00 Weight Training For Fat Loss07:12 Tip 1: workout designs09:52 Tip 2: power work14:07 Tip 3: mobility work15:23 Tip 4: tools and progressions17:46 Tip 5: compound movements

There is no shortage of training advice in the fitness industry.But when it comes to women, a lot of that advice is not just inaccurate, it's completely misleading.Women are constantly being told they need to train differently.That they need to lift heavier or muscle growth won't happen.That shorter rest periods are better.That they need to constantly switch workouts to keep progressing.And the problem is…Most of this sounds scientific.It references hormones.It references physiology.It references research.But when you actually break it down — much of it is built on misapplied data, oversimplified concepts, and in many cases, straight up misinformation.In this episode of the Chasing Clarity Health & Fitness Podcast, I'm joined once again by Lyle McDonald to break down some of the most common training myths targeted at women.We unpack what the research actually says about muscle growth, strength development, and programming and more importantly, how to apply it in a real-world coaching context.Because at the end of the day, the fundamentals of training don't change based on fear-based marketing or social media narratives.They come down to principles.And once you understand those principles, you can train with clarity and confidence.HERE IS WHAT WE COVER:MYTH 1: WOMEN SHOULD LIFT IN THE 3-5 REP RANGE TO MAXIMIZE MUSCLE GROWTH WHY LOW-LOAD TRAINING STILL BUILDS MUSCLE EVEN AS WOMEN AGEHOW MOTOR UNIT RECRUITMENT ACTUALLY WORKS WITH HEAVY VS LIGHT LOADSMYTH 2: WOMEN GAIN MORE STRENGTH WITH SHORTER REST PERIODSWHY SHORT REST PERIODS CAN HURT YOUR PROGRESS, NOT HELP ITHOW REST INTERVALS IMPACT TRAINING VOLUME & HYPERTROPHYMYTH 3: YOU SHOULD SWITCH YOUR WORKOUTS & EXERCISES EVERY 4 WEEKS TO GAIN MUSCLE & STRENGTH QUICKER THE TRUTH ABOUT SWITCHING WORKOUTS EVERY 4 WEEKSWHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon's Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

In day 3 of the Lean Physique Challenge, we're getting real about what it actually takes to change your physique in perimenopause. A lot of women struggle seeing the results they want to see because they are doing all the things without a clear plan.

Book a free consultation call to break through your keto/carnivore plateau here: https://www.ketobodybuilding.com/callLeaving veganism for a carnivore diet is terrifying, but sacrificing your health for a plant based lie is far worse.In episode 885 of the Savage Perspective Podcast, host Robert Sikes sits down with Steak and Butter Gal, Bella Ma, to uncover the raw truth about eating meat again. Bella shares the deep shame she felt after six years of strict plant based eating and how animal fats finally cured her cystic acne and fixed her hormones. They explore the harsh realities of chronic under eating and why a low fat high protein approach can ruin your metabolism. Robert and Bella reveal how to find the best macro ratios to build muscle and achieve true health without falling for quick fixes.Follow Bella on IG: https://www.instagram.com/steakandbuttergalGet Keto Brick: https://www.ketobrick.com/Subscribe to the podcast: https://open.spotify.com/show/42cjJssghqD01bdWBxRYEg?si=1XYKmPXmR4eKw2O9gGCEuQChapters: 0:00 - Why I Quit Veganism After 6 Years for the Carnivore Diet2:56 - Severe Vitamin D Deficiency & Vegan Health Red Flags4:42 - The Psychological Guilt of Eating Meat & Vegan Brainwashing6:44 - How to Cure Cystic Acne Naturally with High-Fat Carnivore9:01 - Carnivore Diet Macros: Why You Should Eat More Butter12:26 - The Dangers of a High-Protein, Low-Fat Carnivore Diet14:16 - I Tried a 3-Day Sardine Fast (And Why It Was a Mistake)19:00 - Carnivore Diet Rules: Raw Dairy, Coffee & The Carnivore Police23:00 - Do Calories Matter on a Carnivore Diet? (Eating 5lbs of Meat)27:38 - Why Am I Gaining Weight on Carnivore? The Truth About Reverse Dieting33:32 - How Long Does It Take to Fix Your Metabolism & Build Muscle?37:52 - What is Lipotoxicity? The Risks of Energy Toxicity Explained43:49 - Is Extended Fasting Good for Fat Loss? (Rolling 48s Experience)46:51 - Exactly What Bella Eats in a Day: Macros, Calories & Body Weight50:26 - The Ultimate Carnivore Bread Roll Recipe & Upcoming Projects

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEToday's episode is a fun, lighthearted Q&A with Sue and Alex—covering a mix of personal and fitness-related questions, with a heavier focus on the personal side of things.From favorite restaurants and thoughts on fad diets to funny stories about their relationship and how it all started, this episode is a more relaxed conversation that lets you get to know them beyond coaching and content. If you've been wanting a behind-the-scenes look at their personalities, relationship, and everyday life, this episode is for you.Have questions for future episodes or a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review wherever you're listening if you loved this episode!Timestamps:(0:00) Today's topic(0:33) What is the fad diet we *hate* right now?(5:17) What are our favorite restaurants in Columbus?(10:09) What are our favorite date nights in Columbus?(12:02) Banana bread, anyone?(12:33) What made us fall for one another?(17:07) How did we meet?(36:26) Do we work with clients who are breastfeeding?(37:34) IF we could only pick one... Packers or Wildcats?(42:25) Thanks for listening!OPTIMIZE Your Muscle-Building:Why You're Not Building Muscle Even Though You Lift Weights - https://pod.fo/e/3542c6Why You DON'T Need a Huge Surplus to Build Muscle - https://pod.fo/e/358b03How to Build Muscle While MINIMIZING Fat Gain (Part 1) - https://pod.fo/e/35d759How to Build Muscle While MINIMIZING Fat Gain (Part 2) - https://pod.fo/e/361fc8How Long Should a Muscle‑Building Phase Really Last? - https://pod.fo/e/366a56Follow us on Instagram:Coach Alex - https://www.instagram.com/alexbush__Coach Sue - https://www.instagram.com/suegainzPhysique Development - https://www.instagram.com/physiquedevelopment_Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: david@inpostmedia.com© 2026, Physique Development LLC. All rights reserved.

Elite performance is not a personality trait. It is biology, managed intentionally. In this episode of The Game Changing Attorney Podcast, Michael Mogill sits down with Dr. Kristen Holmes, Global Head of Human Performance at WHOOP, to talk about what health tracking should actually do for you. They break down how to use wearable data without getting trapped in day-to-day noise, why sleep consistency beats chasing perfect sleep duration, and how recovery drives the capacity you need for clear thinking, stable energy, and better decisions. If you want the upside of high output without the crash that usually follows, this conversation gives you the framework. Here's what you'll learn: How to read your data in a way that supports better decisions, not more second-guessing What a strong baseline looks like across HRV, resting heart rate, respiratory rate, and VO2 max A simple starting point to stabilize sleep and recovery before you chase optimization If you want to perform like an outlier, start living like your biology matters. (00:00:00) Introduction (00:02:22) Wearables, Data, and Anxiety (00:05:47) HRV, CV, and Adaptation (00:09:55) VO2 Max and "Hard to Die" (00:14:50) LeBron Rules Apply to Everyone (00:16:56) Sleep Consistency Beats Duration (00:20:32) Sleep Debt and "Social Jet Lag" (00:23:01) Why Deep Sleep and REM Matter (00:25:26) Light Diet and Circadian Alignment (00:28:55) Why "Recovery" Isn't the Couch (00:29:39) Capacity, Stress, and Survival (00:32:37) Train Heart and Build Muscle (00:34:49) Heart Rate and Decision Quality (00:41:36) Wearables vs Drinking (00:43:22) The 80/20 Life and Your "Why" (00:47:24) Purpose, Autonomy, Connection (00:51:41) Building Team Capacity at Work (01:02:18) "Aligned": What the Book Covers (01:06:00) Closing ---- Links & Resources: WHOOP Heart rate variability (HRV) Respiratory rate VO2 max Peter Drucker Dr. Russell Foster's TED Talk Rory McIlroy Scott Galloway "Aligned" by Kristen Holmes ---- Learn what sustainable growth can look like for your firm at crispcoach.com. ---- Do you love this podcast and want to see more game changing content? Subscribe to our YouTube channel. ---- Past guests on The Game Changing Attorney Podcast include David Goggins, John Morgan, Alex Hormozi, Randi McGinn, Kim Scott, Chris Voss, Kevin O'Leary, Laura Wasser, John Maxwell, Mark Lanier, Robert Greene, and many more. ---- If you enjoyed this episode, you may also like: 323. James Lawrence - The Power of One More: A Journey of Grit and Determination 170. Mat Fraser - The Fittest Man on Earth 21. Will Ahmed - Unlocking Human Performance

Dr. Antonella Schwarz returns to the Optimal Protein Podcast to discuss her latest study restuls and why building muscle—not simply losing weight—is one of the most powerful things we can do for longevity, metabolic health, and body composition. The PSMF Library is officially live

In this episode, I'm breaking down the four pillars of recomposition to help you shrink your body fat, build lean muscle, and reclaim the energy you had in your 20s. For 30 years, the fitness world has preached the same rule: you have to "bulk" to gain muscle, or "cut" to lose fat. But modern science shows us a different path. It is entirely possible to do both at the same time through a process called Body Recomposition. Sponsors: Sunlighten Sauna: https://get.sunlighten.com/axepodcast Manukora Manuka Honey: https://manukora.com/axe Caraway Home: carawayhome.com/drjoshaxe (Use code DRJOSHAXE) for an exclusive discount Watch The Dr. Josh Axe Show every Monday & Thursday on YouTube: ⁠⁠⁠https://www.youtube.com/@drjoshaxe?sub_confirmation=1⁠⁠⁠ 

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEIn today's episode, Alex answers a question he's received several times recently on mentorship calls: What's the difference between progesterone and progestins?These two are often talked about as if they're interchangeable, or as though progestins are a perfect mimic of progesterone, but that's far from the full picture.He breaks down what progesterone and progestins actually are, how they differ physiologically, and the unique effects each can have on the body.This episode is designed to bring clarity to a conversation that's often oversimplified, helping you better understand the nuance behind hormones and hormone-related interventions.Have questions for future episodes or a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review wherever you're listening if you loved this episode!Timestamps:(0:00) Today's topic(0:52) What is progesterone?(2:00) How progesterone interacts with the body(2:03) a) Brain(2:39) b) Sleep(3:34) c) Metabolism(3:54) d) Inflammation(4:20) e) Breast tissue(4:56) f) Bones(5:17) What are progestins?(7:07) Common progestins you may encounter(8:02) How progestins interact differently with the body(8:05) a) Brain(8:34) b) Sleep(8:47) c) Metabolism(9:18) So what does this mean about birth control?(10:22) An alternate solutionOPTIMIZE Your Muscle-Building:Why You're Not Building Muscle Even Though You Lift Weights - https://pod.fo/e/3542c6Why You DON'T Need a Huge Surplus to Build Muscle - https://pod.fo/e/358b03How to Build Muscle While MINIMIZING Fat Gain (Part 1) - https://pod.fo/e/35d759How to Build Muscle While MINIMIZING Fat Gain (Part 2) - https://pod.fo/e/361fc8How Long Should a Muscle‑Building Phase Really Last? - https://pod.fo/e/366a56Follow us on Instagram:Coach Alex - https://www.instagram.com/alexbush__Coach Sue - https://www.instagram.com/suegainzPhysique Development - https://www.instagram.com/physiquedevelopment_Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: david@inpostmedia.com© 2026, Physique Development LLC. All rights reserved.

Build Muscle, Burn Fat, Boost Recovery & Become Second Half StrongHow much protein should men over 40 eat?Men over 40 should aim for 150 grams of protein per day as a simple, effective target to support muscle, metabolism, recovery, fat loss, and healthy aging. A practical way to hit this is by eating around 50 grams of protein per meal across three meals, using high-quality protein sources like eggs, beef, chicken, fish, Greek yogurt, and whey protein.

Want to get stronger, hit more PRs, and build lean muscle? Start with your food.In this video, I'm breaking down 7 foods you should be eating daily or weekly to fuel harder training, improve recovery, and support muscle growth. These are simple staples you can add into your current nutrition plan: oats, Greek yogurt, potatoes, white rice, salmon, lean beef, and eggs.If you're stuck lifting the same weights, unsure if you're eating too much or too little, or tired of guessing with your nutrition, CBG can help you build a customized plan around your workouts, schedule, and goals.

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEIn this episode, Sue breaks down the most common things women say on calls... Right before they decide to stay stuck. And these aren't lazy people. These are women who are already putting in effort, who care, and who want results.She goes deeper into what actually lies underneath phrases like, "I just need to get back on track" or "I'll do better next week." Because those thoughts aren't a plan, they're a loop. One that keeps you restarting instead of building real momentum.This episode challenges what those patterns are really costing you and why the issue isn't readiness or discipline; it's the lack of a system that supports consistency.Have questions for future episodes or a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review wherever you're listening if you loved this episode!Timestamps:(0:00) Today's topic(1:45) Statement #1(5:30) Statement #2(14:32) Statement #3(18:56) Statement #4(23:02) Statement #5(27:02) Key takeawaysOPTIMIZE Your Muscle-Building:Why You're Not Building Muscle Even Though You Lift Weights - https://pod.fo/e/3542c6Why You DON'T Need a Huge Surplus to Build Muscle - https://pod.fo/e/358b03How to Build Muscle While MINIMIZING Fat Gain (Part 1) - https://pod.fo/e/35d759How to Build Muscle While MINIMIZING Fat Gain (Part 2) - https://pod.fo/e/361fc8How Long Should a Muscle‑Building Phase Really Last? - https://pod.fo/e/366a56Follow us on Instagram:Coach Alex - https://www.instagram.com/alexbush__Coach Sue - https://www.instagram.com/suegainzPhysique Development - https://www.instagram.com/physiquedevelopment_Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: david@inpostmedia.com© 2026, Physique Development LLC. All rights reserved.

Weight loss isn't the whole story—especially after 40. Muscle plays a huge role in your metabolism, strength, energy, and how you age. In this episode on the Healthy Beyond 40 Podcast, we break down why building and preserving muscle should be a top priority—and how to start doing it in a simple, realistic way. You'll learn: Why muscle is “use it or lose it” How strength training helps burn more calories (even after your workout) What to eat to support muscle growth Easy ways to start if you've never lifted weights before Mentioned in this episode: Connect with Dr. Luke Bucci:  https://juvenon.com/

Welcome back Dr. Nash Jocic: celebrated bodybuilder, cutting-edge scholar, and a sought-after coach whose expertise is revolutionizing how athletes achieve peak performance and longevity. Dr. Anthony Chaffee sits down with Dr. Jocic for an unfiltered conversation that promises to challenge everything you think you know about fueling workouts, muscle growth, and lasting strength. Dive in as Dr. Jocic reveals real-life transformations, scientific discoveries, and firsthand experiences. Curious about what can take elite athletes to the next level and how they can remain strong well into their later years? Tune in now to discover why Dr. Nash Jocic is changing the game—and see for yourself what makes his approach so compelling. YouTube: https://www.youtube.com/@Dr.NashJocic Website: nashfittraining.com #fatlossnashfittraining.com Facebook: facebook.com #bodybuildingfacebook.com/nashfittraining X: twitter.comtwitter.com/nashjocic IG: instagram/nash_jocic #ketoinstagram.com/nash_jocic   Join my NEW 90-day Carnivore Challenge group on Mighty Networks below! https://dr-chaffee-s-90-day-carnivore-challenge.mn.co/landing/ If you liked this and want to learn more go to my new website www.DrAnthonyChaffee.com

Here we go! Let's get into it! Which one is more difficult in general. Not for you. Overall the world or just America?

I spent years thinking losing fat while building muscle was impossible...and that belief was completely sabotaging me. I was eating less, training harder, and wondering why I never looked as defined as I felt I should. The answer? I was optimizing for weight loss, not recomp. And the scale was lying to me the entire time.In this episode, I'm breaking down exactly why the scale isn't the measure of progress you think it is, what signs to actually look for to know recomp is working, and the four essential things you need to focus on to get the best results as fast as possible.We're covering:Why your body builds muscle before it releases fat...and why that's actually a good signThe real reason you look "skinny fat" even when you're losing weightHow to measure progress when the scale won't budgeWhy I always look at your workouts before your nutritionThe unsexy macros secret that makes high protein diets actually sustainableHow sleep is silently sabotaging your resultsIf you've ever felt like you're doing everything right and still not seeing the definition you want, this one's for you.

In this episode, Dr. Adam McAtee, PT, DPT shares a simple, evidence-based approach to building muscle in Pilates by doing exercises twice per session, aligning with ACSM recommendations. He discusses practical strategies, common misconceptions, and how to incorporate hypertrophy principles into Pilates practice.Have a teacher training program? We have a done-for-you anatomy module for you to use in your training.Click here to learn more.Pilates studio owners! Want to get your entire staff into the Anatomy & Biomechanics Club (for a DEAL)?Click here for 2-week free trail of the Studio Membership.Ready to take your teaching career to the next level?⁠Click here⁠⁠⁠ for a 2-week free trail of the Anatomy & Biomechanics Club.⁠⁠Click here⁠⁠ for a 2-week free trail of the Pilates Club.Click here for a free Muscles Guide.⁠⁠Click here⁠⁠ to follow Adam on Instagram.

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEWhat does personal excellence actually look like, and how do you pursue it without burning out in the process? In this episode, Sue breaks down what excellence means to her and challenges the all-or-nothing mindset that often comes with it. Because chasing perfection isn't the same as pursuing excellence, and one will burn you out while the other moves you forward.She explores what it means to live in alignment with your values, why you can't wait for motivation or permission to show up, and how keeping the promises you make to yourself is what actually builds confidence over time.This episode is a reminder that showing up as your best self isn't about doing more; it's about taking care of yourself in a way that allows you to sustain the life and results you're working toward.Have questions for future episodes or a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review wherever you're listening if you loved this episode!Timestamps:(0:00) Defining personal excellence(1:30) Are you living in alignment with what you say you value?(4:34) Be relentless with effort, but generous with grace(6:25) What excellence *actually* is(6:34) 1) Self-leadership(7:19) 2) Integrity behind closed doors(9:19) 3) Energetic stewardship(11:07) 4) When ambition and alignment match(12:40) 5) Choosing the standard over the story(15:35) Discipline isn't about suffering; it's a way to *avoid* suffering(18:22) When excellence truly started for me(19:22) Routines & practices I use to maintain personal excellence(19:34) Practice #1(19:54) Practice #2(20:40) Practice #3(21:15) Practice #4(21:39) Practice #5(22:27) Practice #6(23:10) The key takeawayOPTIMIZE Your Muscle-Building:Why You're Not Building Muscle Even Though You Lift Weights - https://pod.fo/e/3542c6Why You DON'T Need a Huge Surplus to Build Muscle - https://pod.fo/e/358b03How to Build Muscle While MINIMIZING Fat Gain (Part 1) - https://pod.fo/e/35d759How to Build Muscle While MINIMIZING Fat Gain (Part 2) - https://pod.fo/e/361fc8How Long Should a Muscle‑Building Phase Really Last? - https://pod.fo/e/366a56Follow us on Instagram:Coach Alex - https://www.instagram.com/alexbush__Coach Sue - https://www.instagram.com/suegainzPhysique Development - https://www.instagram.com/physiquedevelopment_Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: david@inpostmedia.com© 2026, Physique Development LLC. All rights reserved.

This could be why you're not gaining muscle, even if you're putting in serious effort. Discover the #1 muscle growth mistake and learn how to build muscle correctly with proven muscle growth tips.0:00 Introduction: Muscle-building mistakes 0:53 The biggest muscle-building mistake2:18 Hypertrophy training tips5:23 Muscle recovery and strength training tips 6:36 Prioritize rest to build muscle faster 8:17 Muscle growth mistakes with your diet9:50 More muscle-building mistakes11:56 Muscle growth tips for dietRon William's YouTube Channel: https://www.youtube.com/@RonWilliamsChampion

There is an important distinction between weight loss and fat loss, and this key difference is often overlooked in our culture of quick fixes. Focusing exclusively on reducing excess body fat will improve your health, optimize your metabolism, and help you look better and live longer. Today, you're going to learn exactly what it takes to lose body fat.  On this compilation episode of The Model Health Show, you're going to learn from four of the world's leading fat loss scientists on how to effectively, safely, and healthily lose excess body fat. We're featuring interviews from incredible researchers, professors, and medical doctors who have tons of knowledge and experience on healthy and sustainable fat loss.  You're going to learn about the specific ingredients and action steps that are necessary for losing body fat, the importance of preserving healthy muscle while losing weight, and how to optimize your metabolic health. Most importantly, you'll hear how to set yourself for success and longevity while striving toward your body composition goals. This compilation episode is full of tangible takeaways that will lead to lasting results, so click play and enjoy the show!  In this episode you'll discover: How being sleep deprived can impact your fat loss efforts. (2:40) Why the scale going down isn't always a good thing. (7:07) What muscle is, and its critical role in regulating metabolic health. (8:58) Why you must prioritize preserving muscle during weight loss. (10:21) The two most powerful anabolic stimuli. (14:27) How elevated insulin levels impact fat cells. (31:54) What the three primary causes of insulin resistance are. (36:17) How each macronutrient affects insulin. (39:53) The role your muscle mass has in predicting your survivability. (53:45) What chubby muscles are and how they occur. (55:30) The health benefits of simply going for a post-meal walk. (58:38) What collateral fattening is and how to avoid it. (1:08:19) The minimum effective dose of strength training for muscle hypertrophy. (1:17:59) Items mentioned in this episode include: Boncharge.com/model - Use my code MODEL for 15% off blue light blocking glasses! WildPastures.com/model - Get 20% off every box plus an additional $15 off!  Worst Fat Loss Mistakes with Dr. Bill Campbell - Watch the full interview here!  The Truth About Insulin Resistance with Dr. Benjamin Bikman - Learn more here! Do This to Build Muscle with Dr. Gabrielle Lyon - Watch the full interview!  How to Optimize Fat Loss with Alan Aragon - See the full interview here!   Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Spotify Soundcloud Pandora YouTube  This episode of The Model Health Show is brought to you by Bon Charge and Wild Pastures. Bon Charge carries the world's largest selection of science-backed blue light blocking technology to enhance your sleep and overall wellness. Use my code MODEL at boncharge.com/model for 15% off blue light blocking glasses and more.   Get 100% grassfed and finished beef, pasture raised chicken, and other nutrient dense, regenerative meats. Sign up with my link to get 20% of for life, plus an additional $15 off your first box at wildpastures.com/model.  

Most people think they need to bulk to build muscle… and cut to lose fat. But what if that approach is actually the reason you keep spinning your wheels? In this episode, we break down why the constant cycle of bulking and cutting is destroying your relationship with fitness—and what you should be doing instead. We dive into: • The "Goldilocks Zone" for sustainable progress • Why most diets feel stressful and eventually fail • How whole foods + protein can naturally guide your body • The psychology behind why people NEED the scale to move • When bulking and cutting actually make sense (and when they don't) If you're tired of starting over, this episode will completely change how you approach nutrition and training. Though if you still need help schedule a Nutrition Call with a Mind Pump Coach ! 50% Nutrition Calls (Originally $99) 45 Min Call MindPumpNutrition.com Code: April50 expires Friday April 3rd   Organifi's superfood blends make it easy and enjoyable to add more variety and nutrition to your day. These are delicious organic powders you can add to water, and enjoy any time for more energy, nutrition, hormone balance, and peace of mind. They're a great way to jumpstart your morning, energize your afternoon, or nourish your evening "Organifi Green Juice , Organifi Red Juice, Organifi Gold, Organifi Pure, Organifi Complete Protein and PEAK POWER!!! ⇨⇨go to http://organifi.com/mindpump Code "MINDPUMP" for 20% off   There's a completely new way to optimize your health. Give it a try. ⇨⇨go to troscriptions.com/MINDPUMP Use code "MINDPUMP" for 10% off your first order   LMNT now has 12oz Sparkling Cans. LMNT can help prevent and eliminate headaches, muscle cramps, fatigue, sleeplessness, and other common symptoms of electrolyte deficiency.When you sweat, the primary electrolyte lost is sodium - athletes can lose up to 7 grams per day. When sodium is not replaced, it's common to experience muscle cramps and fatigue. http://drinklmnt.com/MindPump No code to "Get a free Sample Pack of LMNT's most popular drink mix flavors with any purchase! Find your favorite LMNT flavor, or share with a friend." As always, LMNT offers no-questions-asked refunds on all orders.   00:00 Stop Bulking & Cutting (Main Fit Tip) 07:30 Why Bulking/Cutting Feels Easier Psychologically 15:00 The "Goldilocks Zone" (Maintenance & Recomp Explained) 25:30 Whole Foods, Protein & Listening to Your Body 35:00 Why Most People Quit (Stress, Tracking, Obsession) 48:00 Coaching Strategy: Building Trust Without the Scale 59:00 Intro Ends → Transition Into Q&A 1:05:00 When You SHOULD Bulk or Cut (Edge Cases) 1:18:00 Listener Question 1 – Struggling to Eat Enough / Appetite Signals 1:32:00 Listener Question 2 – Fat Loss Without Tracking Calories 1:46:00 Listener Question 3 – Recomp vs Cutting for Active Individuals 1:58:00 Listener Question 4 – Sustainable Nutrition Long-Term

Building a strong and functional body goes beyond your basic bench press or logging miles on a treadmill. If you want to have a fitter body that will carry you through a long, healthy life, there are a few ways you should be supplementing your existing training regimen.  On this episode of The Model Health Show, you're going to learn about three underrated exercises you need to take advantage of. These functional exercises are widely overlooked and can help you build a durable body. They are also time-tested, scientifically proven, and at the root of human health and evolution.  If you're ready to transform your fitness, lower your risk of chronic disease, and improve balance and mobility, this episode is going to help you build a more robust, well-rounded routine. So click play and enjoy the show!  In this episode you'll discover: The history of jumping rope. (0:46)  Which muscles are strengthened by jumping rope. (1:40) How jumping rope has been proven to improve bone density. (1:58) The science behind how jumping rope aids in fat loss. (3:20) What isometric exercises are. (8:36) How isometric exercises can strengthen your tendons. (9:12) Specific isometric exercises you can incorporate into your training. (12:17) Why walking with weight is an essential human input. (23:31) The benefits of walking while carrying weight. (23:54) How to start adding more weighted walks into your existing routine. (26:20) Items mentioned in this episode include: Peluva.com/model - Get 15% off barefoot shoes with my code MODEL!  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Spotify Soundcloud Pandora YouTube  This episode of The Model Health Show is brought to you by Peluva.  Peluva's barefoot minimalist shoes support postural alignment, proprioception, and overall functionality. Get 15% off your order by using code MODEL at peluva.com/model.