Podcasts about hiit

#297: If you have PCOS, it can feel like you need to try every hormone hack on the internet. Detoxes, cutting out foods, and taking a dozen supplements. But most women with PCOS do not need to do more. They just need to simplify the basics. In this episode, we talk about how to “spring clean” your routine with simple upgrades in your kitchen, workouts, supplements, and nighttime habits. We cover a better way to build your breakfast, why strength training supports PCOS better than constant HIIT, common supplement mistakes, and small nighttime habits that help your hormones the next day. If you feel overwhelmed by PCOS advice online, this episode will help you reset and focus on what actually works. Download The Cysterhood App, the largest community of PCOS women learning to lose weight & reverse symptoms with daily meals & workouts designed for PCOS! What's Your PCOS Type? - Take the quiz! OvaFit PCOS Supplements CONNECT WITH US: Website Instagram Tik Tok YouTube Pinterest While Tallene is a Registered Dietitian and Sirak a Personal Trainer, this podcast provides general information about PCOS. It is not meant to serve as fitness, nutrition or medical advice related to your individual needs. If you have questions, please talk to a medical professional. For our full privacy policy, please click on the following link: (bit.ly/PCOSPrivacyPolicy) Links included in this description may be affiliate links. If you purchase a product or service with the links that we provide, we may receive a small commission. There is no additional charge to you! Thank you for supporting our channel so we can continue to provide you with free content each week!

Metabolic flexibility is your body's ability to efficiently burn fat or carbohydrate depending on demand, may be one of the most important and least understood markers of long-term health. In this episode, I'm with Dr. Martin Gibala to explore the emerging science of Fat Max, why mitochondrial quality is central to both performance and longevity, and how sprint interval training produces comparable mitochondrial adaptations to traditional endurance work in a fraction of the time. Could the key to better metabolic health be less about the hours you log and more about how hard you're willing to push?Want ad-free episodes? Subscribe to Forever Strong Insider: https://bit.ly/4u5VSReGet Dr. Martin Gibala's book, “The One-Minute Workout” here: https://bit.ly/4lxBchqConnect with Dr. Martin GibalaWebsite: https://bit.ly/3P8ROjdWebsite: https://bit.ly/3Nfz410Instagram: https://bit.ly/40qrVhlX.com: https://bit.ly/4b9usCPYouTube: https://bit.ly/3PiVkYhEmail: realexercisescience@gmail.com

This week's stories: Smartphone App Catches What Sleep Trackers Miss A 2026 trial found that suvorexant, a popular prescription sleep drug, improves sleep quality scores — but worsens morning alertness and cognitive function while improving afternoon and evening performance. The study used a smartphone app to pulse users throughout the day, revealing a split-time-of-day signal that traditional sleep scales miss entirely. Optimizing your sleep dashboard and optimizing your waking performance are not the same thing. Sources: https://jamanetwork.com/journals/jama/fullarticle/suvorexant-ema-trial-2026 https://www.ncbi.nlm.nih.gov/pmc/articles/suvorexant-daytime-performance Bats Are Breaking the Telomere Model A 2026 bioRxiv preprint on the tropical bat species Molossus molossus found that these animals live unusually long lives with almost no telomere shortening — challenging the assumption that telomere erosion is a universal driver of mammalian aging. Instead, the bats maintain genome integrity through superior DNA repair and oxidative stress management driven by the metabolic demands of flight. Telomere length may be a symptom, not the cause — and the longevity industry has been measuring the wrong thing. Sources: https://www.biorxiv.org/content/molossus-molossus-telomere-longevity-2026 https://www.nature.com/articles/telomere-bat-aging-2026 The Fenugreek Hack That Cuts Glucose Spikes by Up to 20% Soaking fenugreek seeds overnight and consuming them before meals has been shown across multiple small human trials to reduce fasting glucose and post-meal glucose spikes by 5 to 20 percent. The mechanism is dual — soluble galactomannan fibers slow carbohydrate absorption while bioactive compounds improve insulin receptor sensitivity in muscle and liver. It's a cheap, food-grade, CGM-trackable lever that most people have never tried. Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/fenugreek-glucose-clinical-review https://pubmed.ncbi.nlm.nih.gov/fenugreek-insulin-sensitivity-trial The First Longevity Supplement to Move Vascular Age Like Exercise A randomized, double-blind, placebo-controlled trial out of the University of Surrey found that a multi-ingredient longevity stack targeting NAD metabolism, glycation control, and mitochondrial function improved three independent vascular aging markers simultaneously in healthy adults over 40. Arterial stiffness improved by 1.18 meters per second — equivalent to reversing roughly a decade of age-related decline. Blood pressure dropped 6.1 millimeters of mercury, outperforming aerobic exercise, HIIT, the DASH diet, omega-3s, and magnesium in head-to-head comparisons. Sources: https://papers.ssrn.com/sol3/papers.cfm?abstract_id=6241278 https://clinicaltrials.gov/study/NCT06145087 https://novoslabs.com/blog/supplements/novos-core-clinical-trial-results-longevity-supplement https://www.medicalnewstoday.com/articles/longevity-supplement-improves-vascular-aging-markers-clinical-trial-novos-magnesium-gi Carbon Monoxide Exposure Is Up 50% in 2026 — And Most People Won't Know Until It's Too Late Maryland state data reported by CBS News shows emergency room and urgent care visits for carbon monoxide exposure jumped from 167 cases in 2025 to 251 so far in 2026 — a nearly 50 percent increase. CO binds to hemoglobin more tightly than oxygen, quietly starving your brain, heart, and muscles while producing symptoms that mimic fatigue, brain fog, and the flu. The CDC estimates more than 400 Americans die from unintentional CO poisoning every year — and most of them never saw it coming. Sources: https://kffhealthnews.org/morning-briefing/friday-march-6-2026 https://www.cdc.gov/niosh/topics/co/default.html https://www.cbsnews.com/news/carbon-monoxide-exposure-maryland-spike-2026 Fat Plus Carbs Around Training May Actually Be the Metabolic Move A 2026 study found that combining fat with a carbohydrate-rich period during or around exercise improves insulin sensitivity and fat oxidation in the recovery phase — directly challenging the long-held "never stack fat and carbs" rule. The mechanism appears to be a mixed-fuel training effect: the liver and muscle learn to manage glucose and fat concurrently when both are present during high metabolic demand. Context changes the calculus, and the workout itself may be the variable that flips the equation. Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/fat-carb-exercise-metabolism-2026 https://pubmed.ncbi.nlm.nih.gov/fat-carbohydrate-insulin-sensitivity-training All source links are provided for direct access to the original reporting and research. This episode is designed for biohackers, longevity seekers, and high-performance listeners who want mechanism-level clarity on circadian biology, neurodegeneration signals, cognitive training, caffeine strategy, and supplement regulation. Host Dave Asprey connects emerging science, behavioral data, and policy shifts into practical frameworks you can use to build a resilient, adaptable health stack. New episodes every Tuesday, Thursday, Friday, and Sunday. Keywords: sleep medication daytime performance, suvorexant alertness, sleep score vs performance, telomere aging myth, bat longevity telomeres, DNA repair aging, fenugreek blood glucose, fenugreek insulin sensitivity, CGM glucose hack, longevity supplement clinical trial, vascular aging markers, arterial stiffness reversal, pulse wave velocity supplement, carbon monoxide poisoning 2026, CO detector home safety, environmental toxin biohacking, fat and carbs exercise, macronutrient timing training, insulin sensitivity workout, metabolic flexibility training, biohacking news, longevity research 2026 Thank you to our sponsors! - The One Device | Use code DAVE for $10 off at theonedevice.com/dave - Screenfit | Get your at-home eye training program for 40% off using code DAVE at https://www.screenfit.com/dave. Resources: • Get My 2026 Clean Nicotine Roadmap | Enroll for free at https://daveasprey.com/2026-clean-nicotine-roadmap/ • Get My 2026 Biohacking Trends Report: https://daveasprey.com/2026-biohacking-trends-report/ • 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 • Join My Substack (Live Access To Podcast Recordings): https://substack.daveasprey.com/ • Upgrade Labs: https://upgradelabs.com Timestamps: 00:00 – Intro 00:20 – Trailer 00:57 - Story #1: Sleep Meds & Morning Performance 02:42 - Story #2: Bats & the Telomere Model 04:33 - Story #3: Fenugreek & Glucose Spikes 06:00 - Story #4: Multi-Ingredient Longevity Stack Trial 07:51 - Story #5: Carbon Monoxide: The Silent Threat 09:45 - Story #6: Fat + Carbs Around Exercise 11:25 - Weekly Roundup See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

https://teachhoops.com/ Post-season conditioning is a high-stakes balancing act: you need your players at peak physical fitness, but you cannot afford to "burn them out" before the championship rounds. Traditional "distance running" or repetitive "liners" are often counterproductive this late in the year because they build aerobic capacity at the expense of explosive power and lateral quickness. To "win" the post-season, your conditioning must be "Sport-Specific" and "High-Intensity Interval" ($HIIT$) based. This means your players should be conditioning in the same metabolic windows they experience in a game—short, 5-to-20 second bursts of maximum effort followed by incomplete recovery. To bridge the gap between "being in shape" and "being in basketball shape," you must implement "Tactical Conditioning." Instead of running sprints to a whistle, run your "Full-Court Press" or "Fast-Break" drills at a tempo that exceeds game speed. This allows you to "hide" the conditioning within the coaching. Use the "30-Second Rule": any conditioning segment should be followed by a "Mental Task"—like shooting a free throw or executing a late-game out-of-bounds play—while the heart rate is still elevated. In the post-season, games are lost when players "check out" mentally because they are physically gassed. By "stacking" physical fatigue with cognitive demands, you build the Performance Poise required to execute under pressure. Finally, you must prioritize "Recovery as a Weapon." A fatigued muscle is a slow muscle, and a slow muscle leads to defensive breakdowns and "flat" jumpers. In your post-season script, monitor the Acute:Chronic Workload Ratio ($ACWR$) of your starters. If they played 30 minutes on Tuesday, Wednesday's practice should focus on "Tactical Refinement" rather than "Physical Pounding." Utilize "Isometric Holds" and "Dynamic Flexibility" to maintain strength without adding "impact stress" to their joints. Use your TeachHoops member calls to "audit" your taper: are you ramping up the intensity while scaling back the volume? By entering the tournament "fresh" rather than "fried," you give your team a significant physiological advantage over opponents who are still grinding through heavy conditioning sessions. Basketball post-season conditioning, basketball fitness, tapering for playoffs, HIIT for basketball, sport-specific conditioning, basketball IQ, player recovery, high school basketball, youth basketball, coach development, team culture, performance poise, basketball training, conditioning drills, mental toughness, athletic leadership, coach unplugged, teach hoops, basketball success, aerobic vs anaerobic basketball, playoff preparation. SEO Keywords Learn more about your ad choices. Visit podcastchoices.com/adchoices

What if the most powerful thing you could do for your health today was also the simplest?In this episode, I sit down with Dr. Nikia Evans — physician, researcher, and human performance coach — to go beyond her chapter in the Handbook for Human Potential. Nikia is a dear friend and one of my most trusted health consultants. She is the person who introduced me to Function Health for comprehensive lab testing and Heart & Soil for ancestral nutrition — two tools now woven into my own daily practice.Nikia works with elite athletes, but her wisdom reaches far beyond sport. In this conversation, we talk about why walking is our first medicine, how cortisol quietly shapes your body composition, and what it really means to stop extracting from your body and start nourishing it.Her mentor once asked her a question that changed everything: Can your body trust you?This episode is for anyone who has ever felt like their body was failing them — and is ready to hear a different story.In this episode:•Why elite athletes are often less healthy than they appear — and what that means for all of us•The missing link most people skip: aerobic foundation and mitochondrial density•Why walking is your first medicine (and why it beats HIIT for most people, most of the time)•How walking regulates the nervous system, lymph flow, blood flow, and emotion•Nikia's personal walking practice during medical residency•What play really is — and how to find it even when you're exhausted•How cortisol works, why it rises when you fast, and what it does to belly fat•Why dieting and over-exercising can make it harder to lose weight•Function Health labs — why functional ranges change everything•The difference between expressive and compulsive exercise•Nikia's upcoming 12-week reset programhttp://itsthatgoodmedicine.com/medrxAbout Dr. Nikia Evans:Dr. Nikia Evans, MD, MS-APK, CSCS, is a physician, researcher, and human performance coach whose work sits at the intersection of performance, health, nervous system regulation, and long-horizon resilience. She has coached 500+ elite athletes across youth, collegiate, and professional levels.Follow her: @itsthatgoodmedicine | itsthatgoodmedicine.comGet the Book:Handbook for Human Potential: An Accessible Guide to Personal GrowthAvailable at chandrazas.com/handbook-for-human-potentialJoin the Newsletter:handbookforhumanpotential.comConnect with Chandra:chandrazas.com | @chandrazasPODCAST CHAPTER TIMESTAMPSPaste these directly into your podcast host's chapter field (Spotify, Apple Podcasts, Buzzsprout, etc.) or into the episode notes. Adjust ±10–15 seconds after final audio edit.0:00 Welcome to the Author Interview Series0:46 Meet Dr. Nikia Evans — Physician, Researcher & Human Performance Coach1:30 How Chandra & Nikia Know Each Other2:42 Performance vs. Health — Why Athletes Aren't Always Healthy4:00 Stress Is Stress — Athletes, Parents, Caregivers & the Nervous System5:30 The Missing Link: Aerobic Foundation & Mitochondrial Density6:13 The Short Answer: Walking Is Your First Medicine6:59 Why Walking Beats HIIT for Most People8:30 Walking & Lymph Flow, Blood Flow, Nervous System Regulation10:00 Nikia's Walking Practice During Medical Residency11:30 Walking Regulates Emotion — "It's the Moving of Emotion"13:07 Chandra's Relationship with Walking — Lymph, Energy & Mental Clarity13:52 Walking with Kids — Making Movement Playful15:25 What Is Play? Nikia's Definition — Unscripted, Adaptive, Novel17:00 Play Beyond Physical — Improv, Open Mics & Swing Dancing18:30 How to Lower the Bar to Start — "Just Go Outside"19:42 Play as an Emotional State — Cortisol & the Nervous System20:20 Science Always Catches Up to What the Body Already Knows22:14 Function Health Labs — Why Functional Ranges Change Everything24:26 Cortisol Deep Dive — What It Is, What It Does & Why It Matters26:00 Fasting, Cortisol & When Intermittent Fasting Becomes Too Much28:00 Cortisol & Body Composition — Why Belly Fat Is a Stress Response30:12 Why Dieting & Over-Exercising Can Make It Harder to Lose Weight31:37 Nikia's High-Protein Breakfast Strategy for Residency32:33 Readers Are Walking More — Real-World Impact of the Chapter33:37 Walking Never Gets Graduated Out Of34:05 Pedometers & Step Counts — How Many Steps Is Enough?35:09 Chandra's Sweet Spot — One Long Walk or Two Shorter Ones36:02 Nikia's Closing Message — "Can Your Body Trust You?"37:19 For the People Who Love to Push — Expressive vs. Compulsive Exercise39:35 The Difference Between Nourishing and Extractive Movement41:03 Nikia's Upcoming 12-Week Reset Program41:31 Closing Gratitude & How to Stay Connected42:37 Thank You & How to Get the BookSupport this podcast at — https://redcircle.com/the-chandra-zas-show/donations

Register for a live Q&A with Dr. Tommy Wood on Wednesday, March 25th.Decreased glucose uptake in the brain is often considered a hallmark of Alzheimer's disease. But Dr. Tommy Wood asks whether part of that metabolic signature may reflect how little cognitive demand we place on the brain.He sits down with Dr. Dominic D'Agostino for a nuanced conversation on metabolic health and cognitive function.. Dr. Wood is a neuroscientist, neonatal brain injury researcher, and author of The Stimulated Mind.This episode follows the metabolic thread through every stage of brain health. Pre-diabetes and type 2 diabetes as predictors of cognitive decline. Neurovascular coupling as the reason heart disease risk factors double as brain disease risk factors. Lactate crossing the blood-brain barrier to drive BDNF production where it actually matters. Creatine as a brain energy distributor that most people still only associate with muscle. Dr. Wood lays out his Three S Model — Stimulus, Supply, Support — and makes the case that cognitive demand drives glucose uptake into the brain the same way muscular contraction drives it into skeletal muscle.Questions Answered in This Episode:Does the brain respond to energy demand the same way skeletal muscle does?What role does creatine play in brain energy distribution, and what do the clinical trials show?Can heavy resistance training produce the same brain-relevant lactate response as HIIT?How should exercise be dosed after a concussion or traumatic brain injury?Is cognitive decline in your 50s, 60s, and 70s actually inevitable, or is that a statistical artifact?Why are pre-diabetes and metabolic syndrome among the strongest predictors of dementia?The mechanistic throughline here is demand-driven metabolism. Dr. Wood makes the case that the same principles governing glucose uptake in skeletal muscle apply to the brain — and the conversation gets into what that means for how we interpret FDG-PET data, design lifestyle interventions, and think about neurodegeneration itself.Find more at DrTommyWood.comSpecial thanks to the sponsors of this episode:✅ Fatty15 – Get 15% off a 90-day Starter Kit with code METABOLICLINK here✅ Troscriptions – Get 10% off your first order with code METABOLICLINK here✅ Toups and Co – Get 15% off your first order with code METABOLIC here✅ ZocDoc - Find and instantly book a top-rated doctor hereIn every episode of The Metabolic Link, we'll uncover the very latest research on metabolic health and therapy. If you like this episode, please share it, subscribe, follow, and leave us a comment or review on whichever platform you use to tune in!You can find us on all your major podcast players here and full episodes are also up on our Metabolic Health Summit YouTube channel!Find us on social: Instagram Facebook YouTube LinkedIn Please keep in mind: The Metabolic Link does not provide medical or health advice, but rather general information that does not serve as a substitute for a licensed healthcare professional. Never delay in seeking medical advice from an appropriately licensed medical provider for any health condition that you may have.

High-intensity interval training (HIIT) and workouts promise fast results — weight loss, better endurance, and a stronger body. But if you have hypothyroidism or Hashimoto's, pushing harder may actually backfire. In this episode, we unpack the surprising connection between intense exercise, cortisol spikes, and thyroid hormone balance, and why more sweat doesn't always mean better health. Research shows excessive training stress can disrupt thyroid hormone conversion and increase inflammation, leaving you more fatigued instead of energized.You'll learn how to recognize the warning signs that your workout routine is stressing your thyroid — from post-exercise crashes and stubborn weight gain to poor recovery and sleep disruption. We also explore why high-intensity training can elevate cortisol and strain the adrenal-thyroid connection, potentially worsening symptoms for some people.Most importantly, this episode offers a smarter path forward. Discover thyroid-friendly fitness strategies that support metabolism, reduce inflammation, and build strength without burnout — including how to balance intensity, prioritize recovery, and choose workouts that energize rather than exhaust you. 

How do you run an offsite that actually changes performance — not just conversations? In this episode, Travis Timmons and Kelly Allan share with Andrew Stotz what happened during the Fitness Matters off-site. They discuss how a Deming-inspired approach helped their team tackle a critical business aim, align around system improvement, and turn employee engagement into measurable competitive advantage. TRANSCRIPT 0:00:02.5 Andrew Stotz: My name is Andrew Stotz and I'll be your host as we dive deeper into the teachings of Dr. W. Edwards Deming. Today I'm continuing my discussion with Travis Timmons, who is the founder and owner of Fitness Matters, an Ohio based practice specializing in the integration of physical therapy and personalized wellness. For 13 years, he's built his business on Dr. Deming's teaching. His hope is simple. The more companies that bring joy to work through Deming's principles, the more likely his kids will one day work at one of those companies. And we also have a special guest, Kelly Allan, who is a long term practitioner of the teachings of Dr. Deming. And he's also been instrumental in bringing the teachings of Dr. Deming to Travis and Fitness Matters, and particularly to this offsite. So the topic for today is how a Deming style offsite can strengthen your company's competitive advantage. Travis, take it away.   0:01:01.4 Travis Timmons: Hey Andrew, thanks again for having us and super excited to share with Kelly and your audience how our offsite went a couple of weeks ago. The short answer, kind of the upfront, is it was amazing. We had fun, number one, which is always important, but engagement from the team was through the roof. For four and a half hours straight. We worked on the work together and had Kelly there to make sure we were appropriately following Dr. Deming's teachings. Had Kelly there to facilitate and a couple of fun things we did. One was the red bead experiment, which I'm sure we'll talk about as we go through the conversation here. The short answer is I know in the last podcast we talked about the preparation that Kelly worked with myself and our leadership team on in preparing for a Deming focused and led offsite. We did that and it was just amazing. What were your thoughts, Kelly?   0:02:06.4 Andrew Stotz: I'm curious, Kelly, as an outsider helping them, observing, what are your observations of how it went?   0:02:14.2 Kelly Allan: I think there was just incredible energy and interest in figuring out some of the challenges ahead for the company. People came in well prepared and it showed. The interactions in the breakout groups, interactions in the full groups. Often when you're in a full group of 60, 70 people, folks are often, especially new folks, and the company's been growing and adding new people, new folks are often somewhat hesitant to speak up. But the culture of the people in that room, the culture of the organization is bring it on, let's have a conversation, let's hear what people have to say. Let's share theories, let's get down and debate and wrestle with some of these things that are not easy. There's no low hanging fruit here. It's complex stuff in a complex and highly competitive industry.   0:03:28.9 Travis Timmons: Some of the feedback we received, I think I shared last time, Andrew. As Kelly said, we've hired several new team members and they've all shared with me just a breath of fresh air from where they came from before. The power of this offsite with it being focused on some of the core teachings of Dr. Deming allowed them to see how is this different? They know they like it, they know the culture is different. They know they can provide care the way they want to. They know they can have a voice, have an impact on the system. But they didn't really know why they just liked it. Having a Deming focused offsite to explain a little bit, you can't fully explain Dr. Deming in four and a half hours, but we covered quite a bit. Make the system visible, operational definitions. What are a couple other ones with the red bead, Kelly? We did some tampering.   0:04:28.8 Kelly Allan: Making sure that we're not being confused by visible numbers alone. That what's important is how we work on the system so that we're not doing special efforts all the time to get great results. It's built into how we do things.   0:04:43.8 Travis Timmons: To Kelly's point, part of why our team, for four and a half hours we had over 50 people all in, sharing thoughts without hesitation because one of the things we talk about in the very beginning of the meeting, one of Dr. Deming's core philosophies, if that's the right way to put it, Kelly, correct me if I'm off base here, but 96% of issues within an organization are system issues, not people issues. When you put that out there, we're here to talk about the system and improve it and make it visible. We're talking about problems with systems and processes, not people. Then the gloves are off and let's dive in and we're gonna say whatever's on our mind and there's no drama, there's no feeling of any backstabbing or throwing under the bus. We just get to work on making the system work better for everybody. That's where it's fun and fast.   0:05:41.9 Andrew Stotz: What I'm hearing is that Dr. Deming, my favorite quote is "people are entitled to joy in work." And part of the key to joy in work is contributing. People want to contribute in life. I love that word because I think everybody wants to feel like they're contributing to a mission, to an aim, to a goal, to a team. And one of the biggest problems we have these days is siloing off people and getting them focused on this little area and missing the whole bigger picture. And so to some extent, you've proven through what you've done that people really do want to contribute. Throughout this discussion, what we're gonna be talking about is this concept of Deming style offsite. And I'm gonna push back at times to try to make sure that we're clear on what's a Deming style offsite. Because it's not to say that Dr. Deming said this is how you do an offsite. But what we're talking about is your interpretations of how do we apply this thinking to this particular meeting style and offsite and ensure that we're true to that.   0:06:56.6 Andrew Stotz: One of the first questions I would discuss is just the idea that maybe you just had a really open, caring environment. And so is that Deming or was that just that? Or maybe you did a lot of prep. You guys have done a tremendous amount of prep. That's what I was impressed about in our prior discussions. Maybe you prepped, maybe you focused on the one thing. Those types of things is what could go through people's minds. Why is it that you're calling this a Deming styled offsite?   0:07:34.9 Kelly Allan: Well, I think in part it starts with Deming's teachings and continued Deming's teachings. I think it might be useful to start with the aim, to have Travis talk about the time that he spent researching and thinking and what's going on in the industry. And even though we can talk later about their industry leading statistics and data and recognition etc, it's off the charts. It starts with the aim. And Dr. Deming said let's be focused on the aim. And so there are a couple, Travis, you wanna just talk about the content aim and then we can talk about even a more cultural Deming cultural aim.   0:08:21.1 Travis Timmons: That was one of my early learnings years ago, Andrew, was the difference of an aim versus a goal. And so from the perspective of this offsite through the Dr. Deming lens, our aim as an organization is to maintain one to one care because we believe that results in optimal outcomes. And it's very rare in our industry to have one to one care. Part of how we do that is we have to be industry leading in everything we do. And the thing that we are industry leading in, but I feel it was the one thing that we could improve upon was our arrival rate. Patients get better if they show up, team members are happy, they don't want holes on their schedules. Referring physicians are happy. Everybody wins. So that aim of a higher arrival rate was our aim of this offsite and conversation.   0:09:17.6 Andrew Stotz: Can you back up just for a second and define arrival rate for those that didn't listen to prior discussions on it?   0:09:23.9 Travis Timmons: Sure. Arrival rate is a visit we have on the calendar. Do they show up or do they cancel? And part of what we worked on and a little bit of an aside here is operational definition of what's a cancellation on our schedule to make sure we're measuring what we want to measure. A funny aside, competitors, we hired several new team members came from other organizations and they tout an arrival rate that is high, like 92% arrival rate. Right.   0:09:55.9 Travis Timmons: And I asked them in the meeting and Kelly will remember this, I said, I know your institutions claim a 90 plus percent arrival rate. Did you have a 92% arrival rate? And they said, absolutely not. But they had people on their team, for example, the front desk might have been bonused based on arrival rate. So how they would take visits off of the calendar would not negatively impact arrival rate. So we talked a lot about operational definition and our aim is to study what we want to study, not to tamper or. Kelly, you share your favorite saying. There's only three ways to get better numbers, and those are   0:10:39.6 Kelly Allan: Manipulate the numbers which you were referring to from another company. Manipulate the system that gives you the numbers. So that also kind of fits with, well, we're not gonna call that a late arrival or a late cancel or a non arrival. We're gonna call that something else so we can manipulate the numbers. And then the third way, which was Deming's way, which is how do we figure out how to improve the system so that late arrivals go down. So that they're a natural part of what we do when people show up, the patients show up when they need to.   0:11:14.6 Travis Timmons: Yeah. And I think that's one of the things to your point earlier, Andrew, is was it just a happy go lucky meeting because Travis and Kelly have great personalities. Well, we know that's not true.   0:11:26.9 Kelly Allan: Speak for yourself.   0:11:29.3 Travis Timmons: But no, I think anymore people know when they're working on something meaningful that's gonna have an impact on their lives or where you're just there to drink coffee and have snacks. People don't suffer fools, right? They want to be there. To have a team of 50 plus people leaning in for almost five hours doesn't happen just because it's a fun environment. To your point, it's the right question to ask. I appreciate you asking that. It comes down to they understand that we're a Deming organization. They understand that what we're talking about is gonna be implemented in a Deming way. We'll talk about that more as we go on, but that, to Kelly's point, was starting with the aim. Our aim is improving arrival rate. How do we do that? That's where the Deming offsite comes into play. Kelly and I and our leadership team worked on, okay, how do we best convey this problem and this aim to our entire team rather than just five or six leadership people working with Kelly and just coming up with our own ideas and then spitting it out to the team at a monthly meeting?   0:12:47.8 Travis Timmons: The power of them owning and seeing the problem and then working on system improvement is the power of that is unmeasurable, as Dr. Deming would say.   0:13:03.1 Kelly Allan: Yeah. I think we talked about the aim to be able to continue to do the one-on-one care with patients because most companies are doing two patients, one physical therapist, three patients. Locally here in Columbus, Ohio, where Travis and I are at, we sometimes hear about classes of five patients with one physical therapist. Physicians and insurance companies, these people are not getting better. Right? These people are... Or if they get discharged, 'cause that's a way to get a better number. "Oh, we got them out." But they come back because they're not really healed. They don't really know how to take care of themselves the way they do when they come out of Fitness Matters. One of those overarching aims has to do with building the culture even further so everybody understands the why behind the what. We could say the what is how do we increase those arrival rates, and then the meeting was about the how we're gonna figure that out, how to do that. But the overarching piece had to do with the why. Why does this matter?   0:14:16.9 Kelly Allan: How do we see...If we see the organization as a system and we use a fishbone chart as a way to visualize some of that, everybody can see handoffs. Everybody can see how different parts of the system, of that patient journey, that patient story, intersect and how what happens upstream affects downstream and how the feedback loop from the discharge point of a physical therapist discharging the patient, how that can wrap back into the understanding of the customer care coordinators and how they can work with that at the very beginning of that relationship with the patient. It's all a part of a system, all a part of continuous flow. We wanted to make sure that everybody, especially the new people, really had a visual, a view of the organization as a system and how they interact. Part of those weeks of planning, it wasn't every day all day long. You start with some ideas, you refine them, you get some research, you refine them, you refine further. Travis spent a lot of time on that. Part of that value is time for reflection, time to have the others on the leadership team weigh in, give their points of view so that we're really seeing this from a fishbone perspective as well.   0:15:44.5 Kelly Allan: So now we can go into that meeting with everybody, and their homework was in part the fishbone with some instructions on how to do that and some examples of how to do that. And that was pre-work. So people came into the meeting already successful. They had already figured some things out. This just gave launch, just gave liftoff to the energy. They'd done this work, to your point, Andrew, they're making a difference, and it just fed on itself. The output was stunning.   0:16:21.0 Andrew Stotz: Travis, I'm gonna write your company aim as I heard it from you, and that is, or from both of you, is maintain one-to-one care. It's best, it's rare, it works. And the off-site aim was different from the company aim. It was the number one thing that we can do to improve that company aim is improve our arrival rates. Correct?   0:16:51.4 Travis Timmons: 100% correct. And you talk, I think you used the term silos earlier, Andrew. Part of the aha moments and making the system visible and working on this and building culture and teamwork, when everybody sees the complexity within your organization and understands that, there's a lot more willingness to support, like, "Hey, we need to change this process at the front desk," even though it may not be optimal for the physical therapist, as long as it achieves our overarching aim and improves joy in work for the front or less friction for a client coming in. Now the team starts to see and understand, all right, that's a system win rather than silos or turf wars. The amount of energy that is spent on that in organizations is... I couldn't do it.   0:17:52.9 Andrew Stotz: Another thing I think that would be difficult for many people with an off-site is you just had one aim. If we were doing prep in the companies that I know and I own and others, we're gonna list out 17 things we want to talk about in that four-and-a-half-hour off-site. From your perspective, why is it so important to get this one focus, one aim? And then I want you also to tell us more about how it went. We've set it up now, so just one last thing on the setup is this idea of focusing on one thing when you've got 17 different problems in our company and we got everybody together and you're telling me just one thing.   0:18:40.5 Travis Timmons: Well, and Kelly can chime in here because he was instrumental in getting us from pre-work to meeting day. But part of it, that's why it's two-and-a-half, three months of work leading up to this. We had the aim of arrival rate. All right, what are we gonna do? A lot of different ways we could have tackled that. We landed on fishbone and making the entire system visible. And that turned out to be the right move. I think Kelly can correct me if I'm wrong.   0:19:15.0 Kelly Allan: I would agree.   0:19:16.0 Travis Timmons: So we started with the aim and it's like, okay, how do we get 50 people to work on this together? Dr. Deming says make the system visible. And so we chose to do that via a couple different breakouts of a fishbone. And to your point, Andrew, when we did that, now there's understanding of complexity and then where are the biggest opportunities? Because we have seven things we're working on to achieve that aim. There's gonna be three or four large PDSAs. We're doing a software upgrade, which in and of itself... And a funny aside, so our organization's been doing the Deming approach for 13 years. Right, Kelly? We announced that we're changing softwares at this meeting. Right.   0:20:13.7 Travis Timmons: Everybody was like, "Okay, let's do it."   0:20:17.4 Kelly Allan: Unheard of. I see a lot of companies, that's usually panic time.   0:20:23.5 Travis Timmons: And it was announced at the beginning of the meeting. Any questions? "Nope, sounds like the right move for our aim."   0:20:32.3 Kelly Allan: Well, Travis, you provided the why behind the what. The what was that we have to change the software. You provided the rationale from all points of view, including from internal people who deal with the software to making it even less friction for customers and for physicians and for insurance companies, etc. People understood the why behind that what, and now they're ready to work on the how.   0:21:06.4 Travis Timmons: And I would even argue, because I agree with that, and because we've done Dr. Deming and have had success and accomplished so many things that people don't believe we've been able to accomplish as an independent organization, having lenses to look through and "by what method?" That's one of my favorite Kelly Allan-isms. By what method?   0:21:33.5 Kelly Allan: That's a quote from Dr. Deming.   0:21:36.0 Travis Timmons: Oh, okay. We're good.   0:21:38.9 Andrew Stotz: We stand on the shoulders of giants.   0:21:41.6 Travis Timmons: Yeah. There's a high level of trust in our organization that we can implement change. I think that...   0:21:51.3 Kelly Allan: I agree.   0:21:51.8 Travis Timmons: I don't want to undersell that in terms of how powerful that is that I announce we're changing our entire operating software in a few months and the entire team was... And we told them why, to Kelly's point. But to make that announcement and then just have everybody say, "Okay. Cool." I think that's crazy to me. I believe it because of everything else I've seen happen over 13 years. But to have a way, by what method, using Dr. Deming's principles, PDSAs, operational definitions, system view, we're gonna diagram it. Everybody left there confident that, "All right, we can do this and we're gonna do it." Anyway, what would you add to that, Kelly?   0:22:40.9 Kelly Allan: Yeah. I would say that fulfilling the promises that have been made at previous offsites just builds the credibility that this leadership team gets it, understands it, and is interested in engaging people and making things happen and getting things done in a way that doesn't disenfranchise people, it doesn't beat up on people, it doesn't cause harm, but people work together because they wanna figure it out. It's fun to figure it out. Yeah.   0:23:17.5 Kelly Allan: It can be at times a little too much fun, a little too exhausting to figure it out. But we're born wanting to make a difference and people can come to work there and know that they have a voice, they're heard.   0:23:33.1 Travis Timmons: And I think that's our superpower that I've learned from Dr. Deming is if I'm the only one figuring stuff out, we're in trouble. We're in trouble. So the team knows that we're gonna bring stuff, we're gonna talk about it, and we're gonna solve problems collectively through the Dr. Deming philosophy. That's something that just popped in my brain, Andrew, because it was such a non-event. But in most instances, that would have been the entire meeting would have been about that, the side conversations, people coming up to me...   0:24:15.0 Kelly Allan: And Travis, there would have been a lot of discussions at a non-Deming company about, "How do we get buy-in?"   0:24:22.4 Travis Timmons: Right.   0:24:22.8 Kelly Allan: "How do we manipulate people into saying this is okay?" We didn't have any...We didn't spend a minute on that.   0:24:30.5 Travis Timmons: Not one person asked me about the software the entire evening at dinner. It was just like, "We're gonna do it." It just struck me because it was a non-event in the meeting, but I think that would have been rare had we not had our history of Dr. Deming's approach and how we presented it in the meeting.   0:24:52.9 Andrew Stotz: Kelly, you said something that made me think of a book that I read in the past by Richard Feynman called The Pleasure of Finding Things Out. Great scientist. You talked about contribution and the desire for contribution and you talked about how people were figuring things out. And that's fun, that's exciting. That's what people want to get out of their management team and out of their employees. In some ways, I feel like you're talking about recess, a playground. Put all that stuff aside, let's go out and let's build this thing. All the joy that we did have when we were young. Think about, "Let's make a sandcastle! Yeah, you do that, I'll do this." That excitement...   0:25:45.0 Kelly Allan: That's what it was in the room that day. Different breakout groups working on different parts of the fishbone and then bringing them together and debriefing around it. It was very exciting. The energy was high. Andrew, you mentioned something, I think in part you were channeling Dr. Deming there because he also pointed out about how we're born wanting to make a difference, to make a contribution. Then we go to school and that gets beaten out of us with grades and command-and-control teaching, et cetera, et cetera. But to your earlier question about what makes this unique, special in regard to Deming, Travis mentioned the complexity. And so we go right back to the core of Deming: understanding variation and special cause, common cause, the important few things versus the trivial many, and how do you sort through those? That makes it very Deming. It makes it very Deming. The other thing that you won't see, and I've been in a lot of them through the years, in most offsites is those conversations about the why. It's usually, "Competitor's doing this," or, "We gotta make more money," or whatever.   0:27:01.0 Kelly Allan: No, the why for Fitness Matters is to achieve those aims. Right.   0:27:07.1 Andrew Stotz: Some of the things that you mentioned: have an aim, what makes this a Deming style, have an aim, think system, not individual focus, understand variation and how that can help you think system, not individual focus. You talked about pre-work, taking it seriously, and I would say that kind of responsibility for your employees and the environment. I was blown away with the amount of pre-work that we talked about previously. You talked about some tools like fishbone as an example. You've talked about the why. Travis, why don't you give us a very high level... We arrived at this time, this was then, we did this first, then we did that, then that. So we can just understand the structure of this meeting a little bit.   0:27:59.5 Travis Timmons: Sure. We've been big on operational definitions. So the operational definition of start time is Travis will start talking at 12:30 to start the meeting. Learned that one over the years. And I...   0:28:18.2 Travis Timmons: It was at a new location, so we had a couple people go to the wrong place. We put the map inside of the homework, swim upstream, try to make this as easy as possible. But to answer your question, we had an operational definition of the meeting starts at 12:30, and that means the meeting begins at 12:30. Operational definition, we had name tags. From an efficiency standpoint, we had six tables when we were going to do breakouts. People picked up their name tags, it had number one through six on it, so they know what table they would be going to at breakouts. We did a quick intro of every team member and what location they work at because we have had a lot of growth. Put names with faces, introduced Kelly so that everybody knew who he was. There's probably 11 people that didn't know who he was in person introduction and how that was going to be diving more into Dr. Deming. I made it very clear up front that this meeting, we're going to celebrate wins from 2025, but I made it very clear we're going to go through those quickly, not because they weren't huge wins, but because we had a lot of work to do to make sure we stay on that growth and excellence trajectory.   0:29:38.2 Travis Timmons: So we went through all of our wins for 2025. We reviewed our BHAGs, and then we got into the aim. In 30 minutes, we introduced everybody, we went over our wins for 2025, we reviewed our BHAGs, one of which is to be the best, leverage technology better than any physical therapy practice in the country was one of our BHAGs. Then I dovetailed that into, and we're switching softwares in a few months. Any questions? No. We go right into, here's what we're going to be working on today, referenced they're going to be using their homework, so they brought their homework booklets with them. We had PowerPoint slides so they knew what the directions were for the first breakout group. Kelly and I got there early and some of the leadership team got there early. We had the table set. We had the, I call it newsprint, up on tripods ready to go. You want to be prepared. They hit their tables because of the name tag. We had leaders assigned for each table.   0:30:50.1 Kelly Allan: And they were trained in advance. Yeah. Facilitators. Yeah.   0:30:53.5 Travis Timmons: We had leadership.   0:30:54.7 Andrew Stotz: So there was an intro period and then you said, "This is our aim and now go to your tables," or how did that... What were you telling them to do at the tables?   0:31:06.0 Travis Timmons: We told them the aim, reviewed the aim. To your point earlier, Andrew, overarching aim is maintaining our one-to-one care model.   0:31:14.0 Andrew Stotz: Yep.   0:31:14.7 Travis Timmons: Our aim of the meeting is how do we improve our arrival rate as an organization to greater than 85%? One of the ways we're going to accomplish that is making the entire system visible. We're going to go to our tables and we're going to work on... We had the fishbones drawn at each table, but we wanted them to fill in the fishbone as groups from their homework because everybody brought different ideas to the table. We wanted some conversation around that.   0:31:44.2 Andrew Stotz: That was a general fishbone. I think I remember later you talked about then breaking it down into separate fishbones, but that was just a general one to review what they'd done.   0:31:54.8 Travis Timmons: General one, work on the work together. To Kelly's point earlier, just the energy around working on ideas or, "Hey, I hadn't thought about that," or, "I didn't even know we did that in our system." Right.   0:32:07.0 Travis Timmons: Just understanding the complexity and really just getting the juices flowing on, here's what we're going to be working on because the next layer is going to be diving deeper into each one of those.   0:32:18.5 Andrew Stotz: How long was that period of going through the first fishbone and looking at their homework, discussing it together? How long did that last?   0:32:27.7 Travis Timmons: That one was a half hour because they'd already done the pre-work, so we assumed most of it was already going to be done. It was just kind of...   0:32:38.4 Andrew Stotz: Did you have them present any of that or that's just, "Go through that and that'll prep you for the next thing"?   0:32:46.0 Travis Timmons: We had them spend 25 minutes on that and then we saved room for five minutes for them to have kind of sharings or learnings or ahas. What did this experience teach you? Do you have anything to share?   0:33:01.9 Andrew Stotz: They're doing that within their group or they're doing that...   0:33:05.1 Travis Timmons: We went table by table and had them share with the entire team. Table by table, we had the team lead or anybody at the table, "Hey, what'd you think? What'd you learn?"   0:33:14.3 Andrew Stotz: Someone may say, "I didn't even realize that this impacts that and I just realized that now after seeing it." Okay.   0:33:24.0 Travis Timmons: Yeah. What are some of the things you heard, Kelly? I heard, "Oh, this is complex."   0:33:29.8 Kelly Allan: I also heard things like, "Well, I know how to handle this, but I need to define a process so that if I'm out, someone else can do it." Right? It's those kinds of little aha moments. Others were just, "Oh, is there a way for us to systematize that even further?" Again, it was that thinking about the system coming out in their comments. I think another part of the appreciation was really recognizing that a lot of people have to win. Deming talked about win-win being very stable and win-lose is not. They wanted to make sure the patients and the clients win, the physicians win, that the insurance companies are getting what they need, that the PTs and the Pilates people and the MAT people, etc., and the customer care coordinators are also having joy in their work. Because when you have a joyful staff, customers, clients really appreciate that. They just know there's something different. There's something different.   0:34:42.0 Andrew Stotz: And one question is, did you have any drift at that point where people started talking about other things that were unrelated but were key problems they're facing, or was setting your aim and doing the pre-work really kept them on track?   0:34:56.8 Kelly Allan: Great question. Yeah.   0:34:58.5 Travis Timmons: They were focused. They were focused the entire meeting. One of the things I learned it from Kelly or Ray, or maybe you taught Ray, I don't know, but we have a piece of paper we put up at every off-site, Andrew, we call it the parking lot. So that if somebody does have an idea that's outside of what we're there to tackle, we just have them go up and write it down so that they're heard, and it could be important, for sure, but we're not working on that today. We gotta stay laser-focused on what we're here for. So we have a parking lot, which has been super powerful, but nobody went to the parking lot the first half of the day at all.   0:35:39.2 Andrew Stotz: That's good. That's better than the woodshed. Excellent.   0:35:43.5 Travis Timmons: Speaking of the woodshed, this is one of my... I think this is one of the critical learnings, one of the many critical learnings I've had with Dr. Deming and the approach to leadership's responsibility. For me as the owner, at the end of the day, the buck stops with me, is to create joy in work, to create engaged teams where they can do fulfilling work. So you talked about the woodshed. It reminds me another one of my favorite quotes. A lot of owners or leaders talk about, "We have a lot of dead wood around here. Have a lot of dead wood on our team." The first Deming off-site I went to, Kelly said, "Well, there's only two ways that could have happened. Either one, you hired dead wood, and if you did, that's on you with your hiring process. Or number two, you hired live wood and you killed it. Either way, it's on the owner and leadership."   0:36:52.4 Kelly Allan: And I stole that from Peter Scholtes.   0:36:55.5 Andrew Stotz: Okay, got it.   0:36:57.0 Travis Timmons: But that struck me in terms of, okay, responsibility's on Travis to ensure we don't have that. Can't point fingers anywhere else. It's not people coming in with bad attitudes. So anyway.   0:37:15.8 Andrew Stotz: Okay, excellent. So now you've had the general fishbone discussion, you've had people present what were their key learnings from it. What happened next?   0:37:26.6 Travis Timmons: Just some quick aha's, anything from the homework, stuff like that. And then from there we did a couple-minute break and then we went right into the...   0:37:37.9 Andrew Stotz: It sounds like a HIIT, like a high-intensity interval training here. We did a couple-minute break.   0:37:44.6 Travis Timmons: We had work to do, man. People were there to get work done and get on to dinner. We had snacks and water in there they could grab real quick. Restrooms were close. And then agenda, we've gotta stay... And the team understands we have to do what we're doing, we have to be excellent in all categories. So the next thing we did, we came back together as a team, the entire team, and Kelly did the red bead experiment in preparation for the next breakout. Super powerful. For those that have seen the red bead experiment and how Dr. Deming used that to show how the willing worker shows up wanting to get all white beads, right? And the white bead, it's the white bead company, but there's red beads intermixed. No matter how hard they try, or Kelly offered a hundred-dollar bonus to somebody if they would just only bring out white beads the next time they put their paddle in, and it just had that visceral, in-the-moment realization that people show up wanting to do a good job. And issues, so the red beads were what we called cancellations impacting our arrival rate. Therapists want their patients to show up. Front desk wants, the client care coordinators want their patients to show up. Physicians want their patients to show up. So what do we need to do? It can't be bonus them if they show up or just try harder. What's not working? So that was a great...   0:39:23.4 Andrew Stotz: Why don't we go to that for a second. We're gonna have Kelly, maybe you can tell us a little bit about what you observed from that, and then we'll continue on with the rest of the structure.   0:39:36.2 Kelly Allan: Well, the way we set up the red bead experiment was very much focused on the real challenges and real issues that everybody at Fitness Matters faces in terms of this topic of increasing the arrival rate and how complex that is. I think the red bead experiment demonstrates for not only the people who are the willing workers and the people who are the inspectors and the person who is the scribe who keeps the spreadsheet, they realize that the numbers alone are not telling us what's going on. They realize that unless there's a system improvement, process improvement, and people working together to make those happen, you can bribe people, you can incent people, you can threaten people, you can send them home, you can give them a performance appraisal, you can do every kind of command-and-control management, but you haven't improved the system in which people work. There's still red beads. There's still red beads. We have to reduce the friction, we have to change the paddle. We have to figure out how it is we can help make it possible and easier for clients to want to show up so that they can get healthy and so that they can really appreciate what happens when they don't show up, how they are a part of the system. Once they become a patient, they're a part of the system of Fitness Matters.   0:41:18.3 Andrew Stotz: I'm just curious if there was also anything different. You've done the red bead experiment a lot of times with a lot of different types of companies. Were there any observations you had of the way they interpreted that that was either the same or different? What were some of your observations there?   0:41:37.7 Kelly Allan: Well, we planned it so that Travis and his leadership team could really do more of the debriefing so that they would have the context for the people in the audience as well as for the people on the stage, versus just a more generic, which is still powerful, to talk about how the system's in control and is this a common cause system or a special cause, what's really going on. Travis and his folks were able to then bring that context to the red beads, which I think made it especially powerful for this audience, for this group.   0:42:16.2 Andrew Stotz: Excellent. Travis, why don't you continue?   0:42:22.0 Travis Timmons: As Kelly shared, the leadership team debriefed after the red beads of the learnings and how that might be. The red beads were the cancellations that we currently have. Then we introduced, "Okay, now what we're gonna do is go do a deeper dive into the fishbones." There's five primary parts of our system, five bones. Each bone we're now gonna break out and work on the granular details. We did a fishbone for each of the larger bones.   0:43:01.8 Kelly Allan: Why don't you give a couple examples of the bones if you have it handy?   0:43:07.3 Travis Timmons: First bone is what we call initial contact. The first time a client has an interaction with Fitness Matters. Could be website, could be a physician referral, could be a neighbor talking to them, could be driving by. Initial contact, that's bone number one. How does that entire process work at Fitness Matters? Where's the friction point? Are there people that we don't even get into our door efficiently? They're not coming in set up for success, for example. Next bone would be setting them up for the evaluation. Third bone is evaluation day. Fourth bone is every subsequent visit up until discharge. And the fifth and final bone is discharge to ongoing wellness and how do we continue to stay connected? Those are the five bones as you flow through as a client at Fitness Matters, and the five major gates, if you will, is how we looked at it.   0:44:07.8 Kelly Allan: Every one of those is filled with complexity. There are a lot of little details to reduce the friction for the clients and for the system, for the patients in the system. I think that was an aha moment for people as well because a lot of them are in the quadrant four of unconscious competence. They've been doing this job well for a long time and they tend to forget the complexity. We have to identify the complexity so we can work on it and make it less complex, more streamlined, and so new people coming in can appreciate why Fitness Matters makes informed, thoughtful decisions about how they do things. It didn't just happen. These have been thoughtful things that have been worked on for years, but they can still be improved further and we can document them and make them more visible. When people saw all those little bones coming off the main bones, it's like, "Wow, there's a lot of little things that happen and we can impact almost all of those."   0:45:18.1 Travis Timmons: In some of the work we've already done on the bones to already have industry-leading arrival rate, but I think we can do better. We're one of the few, maybe one of the few medical appointments people have in their lives, not just physical therapy, but in general, that you go to do a medical appointment, do you know what it's gonna cost you out of pocket before you show up? Generally, you don't. We've swam upstream to make that visible to clients, so they already are coming in knowing what the cost is gonna be and are we providing that value? Just an example of, okay, can we swim further upstream with that and make it easier to pay and make it visible on their insurance deductible and all of that?   0:46:05.9 Kelly Allan: Well, and also, Travis, I think... I was just gonna say in terms of how many times have people been to a doctor's office, they've had to fill out a whole bunch of forms either online or in the office and then nobody ever looks at it. Something that Fitness Matters has been a leader on for a long time, which is how many of these questions are really required? How are we really gonna use that information? Let's not have seven pages. Can we get it down to four? Can we get it down to three? And increase... Because remember Deming's teachings are quality goes up as costs go down. Quality goes up as we have to commit less time. Quality goes up as joy in work goes up. Right? So that's that Deming structure of, no, quality does not have to cost more. In fact, Deming said if you're doing it this way, quality will cost less. And that's in part how Fitness Matters can compete against these big, big companies and win. I think, Travis, you've gotta share some of the statistics about what makes Fitness Matters an industry leader. What kinds of things are measured that you and others look at in the industry?   0:47:17.8 Travis Timmons: One of the big things in the physical therapy industry, Andrew, is what they call outcomes. They're measurable questionnaire by body part that you have a patient fill out at evaluation day and at discharge day, and it gives you a percentage of... In our industry, they call it functional ability. Are you 100% able with your shoulder or do you have a 60% disability with your shoulder? For example, across all body parts, we're 30 to 40% above national average on our outcomes. Not even close. Because of the efficiency, our patients show up. Again, the one-to-one care model is why it's our true north, and everything we do has to support that because of those industry-leading outcomes. Our no-show rate is one of the other things we define. Again, something we're working to improve upon, but we're already nation-leading. Our definition of a no-show is 24 hours notice up into a no-show. Most companies in our industry only call it a no-show if the patient just doesn't show up. With our definition of 24 hours notice or less, we're at 4% to 5%. National average of true no-shows, just not showing up, is 15%.   0:48:45.8 Andrew Stotz: Yeah, I can imagine even probably higher than that, but 15, yeah.   0:48:49.7 Travis Timmons: 15 to 20% depending on the research. Just two examples there. The Deming approach to system thinking, team engagement, getting rid of silos, operational definitions. To Kelly's point, we worked years ago on that initial client intake. I used an example several years ago around the time we were working on that project. My one son, got him an Apple iPad for Christmas. Other son got an Xbox 360. One product we got out of the box and turned it on, it was fully charged and ready to go in about 37 seconds. The other product took all kinds of unpacking, had to plug it in, and as soon as it came up, it said software upgrade required, and it proceeded to spend the entire day of Christmas downloading the update. We just use that as an example of how hard is this? We want that same experience for our clients. How do we make it an unbelievable healthcare experience for our clients?   0:50:10.1 Kelly Allan: Well, and Travis is being way too modest here, so I have to jump in. I don't know if I have the numbers exactly right, but Travis will correct me. Let's say you have an injury or you're recovering from surgery or whatever it happens to be, and the industry average is it's going to take 17 visits with a physical therapist for you to be at some level of functionality. At Fitness Matters, it might be 13 visits. Travis, is that too high?   0:50:42.3 Travis Timmons: 10.   0:50:43.1 Kelly Allan: 10 visits. 10 visits. So cut it in half. They're getting better in half the time. That's Deming.   0:50:52.9 Travis Timmons: Yeah.   0:50:53.3 Kelly Allan: Quality goes up, costs go down. Which is why Travis then can... Insurance companies also love them, right? It's like, wow, these people are getting better and they don't circle back just because they were... Operational definition is they're well. Discharged by somebody else, oh yeah, they had their 17, 18 visits, 19 visits, they're well. No, they're not. They come back or they go somewhere else and they're claiming insurance again. Fitness Matters, they learn how to stay well.   0:51:22.4 Travis Timmons: And that brings in another important thing that we've learned over the years, Andrew, with the Deming approach. Our data is industry leading, and we've worked hard at that. And we've got a great team that works within the construct that we've created through Deming. To get back to the unknown or unknowable quote that Dr. Deming would use, our marketing costs are low because patients go back to their physicians and say, "Hey, this is the best PT experience I've ever had." And after they hear that four or five times with us and they get complaints when they send them elsewhere, all of a sudden we start getting referrals from these doctors we've not even heard of before.   0:52:07.6 Kelly Allan: Yeah. Yep.   0:52:08.9 Travis Timmons: How do you measure that? What amount of marketing dollars would have to be spent to get in front of... Like, we doubled the number of physicians that referred to us in the last year.   0:52:23.6 Kelly Allan: Yes. That's a double, Andrew. Unheard of.   0:52:27.5 Andrew Stotz: Yeah.   0:52:28.1 Kelly Allan: Unheard of.   0:52:28.5 Andrew Stotz: Incredible. So you got amazing outcomes. Let's now wrap up about where did you get to at the end of this? What did you personally and the management team end up with?   0:52:45.9 Travis Timmons: So we had some do-outs. Our closing PowerPoint slide was within two weeks we would report back with one to two updated operational definitions and probably three PDSAs that we were going to tackle. That was kind of our promise back to the team, that we would look at all the work. We have paper everywhere. People got to vote. We had a one-page paper on potential PDSAs, and we gave them little stickers to vote on where they think we should put our time and energy and resources. Our takeaway, our product, if you will, three PDSAs. One that has two under it is the new software. We're gonna start doing online scheduling, automated waitlists. I won't get into all the details, but PDSA one has software change. PDSA two, there was a lot of feedback on, "Hey, it would be great if we had kind of a scripted conversation point for the client care coordinators for these four scenarios: first phone call, first in-visit, how we take payment and make their benefits visible to them, how do we take a phone call and handle a cancellation when they do happen to ensure that it's a positive experience."   0:54:12.4 Travis Timmons: And then how do we handle kind of a no-show? Another PDSA is we're gonna have those client care coordinators create their first version of what they think the best script would be, 'cause they're the ones that do it all day. Why would I try to come up with that? And then have them send it to us and do some feedback there. Then we updated our operational definition of canceled visits so that there was clarity across the system to make sure we're measuring what we want to measure, which is how many people show up to their visits each day. We reported that back to the team last Friday, actually, to make sure we hit the deadline we promised to them. And then we let them know we're also gonna be working on kind of a third or fourth PDSA—I kind of lost track there of how we're counting it under the software—but training the entire team on what does it mean to have client engagement and what is our operational definition of client connection and client engagement. So they know we're gonna be doing that on a location-by-location basis at the March monthly meeting.   0:55:26.4 Travis Timmons: That was our takeaway. A lot of product to come away with, and they're gonna have all of the context from the team off-site to understand what we're getting ready to tackle, especially with the software change.   0:55:40.1 Andrew Stotz: My first reaction to that is, oh, those seem like kind of things that you could have figured out some other way, or there's not that many things, or there wasn't some stunning breakthrough. Explain why you're happy with what you got versus you prepared, you did a lot of work, you got those things. Some of it may be that, hey, we need to go through a process. I may have known some of those conclusions, but if we don't have a process of going through that, first we have the risk of maybe I'm wrong in what I think. And the second thing we have is that we have the risk that it's just a business run by dictate rather than getting real buy-in. I'm just curious if you could explain a little bit about that.   0:56:30.7 Kelly Allan: You said the bad word. You said the B-word.   0:56:34.5 Andrew Stotz: Buy-in.   0:56:35.4 Travis Timmons: Understanding, Andrew. Not buy-in.   0:56:38.4 Andrew Stotz: We're looking for buy-in. No. Okay.   0:56:40.8 Kelly Allan: We change it. How do we get... The conversation changes when you say, "How do we get understanding?" Now it's about the why behind the what that leads to the how, versus buy-in, which means, "How are we gonna sell this to somebody?" Sorry, Travis, I couldn't resist.   0:57:02.8 Travis Timmons: No, it's 100% true. And to answer your question, Andrew, my first answer and probably the most powerful answer we already talked about earlier, but it's very important to reiterate and maybe close with, is because of our approach and the time and investment we spent preparing for the meeting, doing the meeting, the fact that there was zero concern or stress around us switching our software system. The amount of engagement that there's gonna be, 'cause there's gonna be work to be done by all team members in preparation for that software change. I am confident I'm not gonna have to do any motivational speeches leading up to that. I'm not gonna have to bribe people. They want this to work because they understand why we're doing it, they understand the value it's gonna provide, and they understand, now that they have deep understanding of our system, they understand why we need to do this to continue to excel.   0:58:13.9 Travis Timmons: I don't know what that's worth. That's unmeasurable. But I know had I just announced this and not had any process, not a Deming approach, just, "Hey, guys, Travis thinks we need to do a new software and we're gonna change how you document, how you schedule," I feel fairly confident how well that would've gone. That would be my answer, Andrew, is the power of being able to present that to a team. They're already asking me questions about, "Have you thought about this in our system?" We have a shared Word document across the team. What questions are coming up in your system thinking? "How are we gonna message this to all of our clients so that they know they're gonna get new emails for their home program?" Great question. I had not thought of that. That is unmeasurable, but I know we're gonna be successful when we switch softwares because of our approach via Deming. What would you add to that, Kelly?   0:59:14.7 Kelly Allan: I think that's the essential nature of what happens. When you set out with a clear, healthy, thoughtful aim, you have conversations around that with your leadership team and what they can do then to filter that and start to talk about that with their teams at their locations, and then you have time to reflect and continually improve that, you're really creating a racehorse. Most off-sites, and Andrew, you've been to these, I know, they start... It's the 17 things. I thought of this when you mentioned it earlier. We start out, we have a racetrack and we want to have a racehorse. But by the time most companies get to their off-site, they've put so much stuff on that horse that it's now a pack mule. It will eventually make it around the track, but if you're competing with Travis, his racehorse, that team's racehorse has been around that track past you many, many times. You may get there, but they're already onto another track by the time you get to the finish line. You're finished.   1:00:36.7 Andrew Stotz: Yeah. You may even be releasing kittens and he's got a horse.   1:00:42.0 Travis Timmons: Kelly brings up another great point there. The other thing that gives our team confidence, because of our system view, 96% of issues are due to systems and processes, not people, the Fitness Matters team is confident that there's gonna be hiccups with a software change. They're confident they're gonna be able to talk about it in a system view quickly, and they're confident we're gonna implement change to rectify that. That goes into one of the reasons why I got zero shocked looks or zero sidebar conversations the entire day. The only feedback I've gotten is, "Hey, we're excited about it. We think we need to do this. And have you considered this as part of our system change?" I don't know what else as a business you could want.   1:01:40.4 Andrew Stotz: Kelly, I was thinking about a good wrap-up from you is to help the listener and the viewer think about how can they apply this into their business. Let's step back a little bit from Travis and think about the work you do and give us some hope, give us some guidance about, can we do this? How?   1:02:04.6 Kelly Allan: Yeah. Several things come to mind. One is that when you first start to learn about the Deming lens, the System of Profound Knowledge, his approach, it seems, it's different. It is different and it can seem to be, oh my gosh, that's so different. We'll never be able to do that. But the point is, the Deming Institute offers a two-day seminar workshop and they can learn not to be incredibly proficient or masterful in two days of how to go back and do Deming, but they know how to get started and they do get started. And then it just becomes part of, again, the Deming magic is as you start to work on these things, your costs go down, your quality goes up, and sometimes you can raise your prices because of the quality and sometimes you just are more competitive at the existing price, but you're taking work and rework and waste out of the system through the Deming approach, which allows you the time. That's the big constraint in most companies. I don't have time to work on improvement. I gotta fix this.   1:03:29.9 Andrew Stotz: Yeah. Right.   1:03:30.9 Kelly Allan: So that's a fix that's gonna fail. That's a fix that's gonna fail. So I think the message is you just want to read The New Economics. If you get the third edition, start with the new chapter. It's like 40 pages and it sums up a whole lot of what we've been talking about. Then there's DemingNext videos through the Deming Institute. You can get your feet wet there. You can then, if you want, attend a seminar or read more things or reach out and have conversations with people. But you just have to try it so that you can see that the payback is there, that the joy in work is there. And in a war for talent, they wanna work for Deming. People wanna work for Deming-based companies because they're not about manipulating people. They're about joy in work. They're about reducing the friction. So you just gotta get started and don't be just because it's so different doesn't mean you can't learn it quickly. You can.   1:04:36.7 Andrew Stotz: Yep. And Travis is a great example of that. In our prior episodes, he talked about the journey, about the pain and all that. I think that's exciting. I'm gonna wrap it up. I just have to laugh because I've been out of the corporate world for a while, just doing my own thing. But I was thinking, you mentioned about buy-in and then you said it means you're selling something. And I thought that's funny. I remember my father used to say, he used to get so annoyed because he'd say, "Yeah, let's talk around this," which was a common thing back in those days. But then I was also thinking another thing that we were saying was onboard. Let's get people onboard with this. What if you're onboard? It pretty much means you're drowning. And I just thought about those types of things that when we talk about fear and work or fear in what we're trying to remove fear and stuff, part of it is the way we speak and the way we communicate.   1:05:41.1 Andrew Stotz: Travis, I feel like I want to leave you with the last word. So why don't you bring us home?   1:05:48.0 Travis Timmons: Yeah, I think I would follow on what Kelly said is I would just the amount of joy, the amount of stress this took off of me as a business owner and as a parent thinking about things differently. And the first time you start learning about Deming's teachings and the System of Profound Knowledge, it seems a little off. Seems a little like this just doesn't seem possible. I've had several people I've talked to about that. It just doesn't work that way. To Kelly's point, I would encourage just try a couple things, whether it be do you have clear operational definitions? Have you done a PDSA? Do you know how to do a PDSA? But the two-day seminars is where you kind of do the deep dive into like, oh, okay, I need to think about things differently. So anyone struggling with a business trying the latest and greatest book that's been out or the latest and greatest compensation model to create ownership thinking within your organization or whatever the buzzwords are, this is a long-term path to clarity and to just an understanding of how you can make your organization a place that has a positive impact on the lives of your employees and your clients.   1:07:17.7 Travis Timmons: And man, if you get that right, everything else follows. Sales, profit, all the stuff that a lot of metrics look at. If you get the point of your job is to have a positive place for your team to work and how do you do that? Deming is the way to do that. Everything else follows after that, in my opinion.   1:07:38.6 Andrew Stotz: And on that note, Travis and Kelly, on behalf of everyone at the Deming Institute, I want to thank you again for this discussion. For listeners, remember, as Kelly and Travis have both said, go to deming.org, go to DemingNEXT. There's resources there so you can continue your journey. This is your host, Andrew Stotz, and I'll leave you with one of my favorite quotes from Dr. Deming. I constantly repeat it because I love it, and that is: "People are entitled to joy in work."

Last year I watched brilliant, capable, badass women exhaust themselves trying to tick every box in women's health and fitness — protein, creatine, steps, HIIT, sleep, supplements — and still finish the year asking the same question: “Why isn't my body changing?” In this EP, I'm breaking down the checklist era and why it doesn't work inside a big, beautiful, dynamic life. Because the problem isn't your effort. It's the tool. Checklists don't build bodies. Strategies do. And if you want strength, muscle, fat loss and confidence — we need to shift how you think about training, how you approach it, and the relationship you're building with your body. Welcome to the Relationship Era. In This Episode, We Cover: Why checklists fail inside a dynamic life Why your body doesn't have unlimited capacity Why strategy matters more than ticking boxes What an elegant training strategy actually requires How the “good girl of fitness” mindset creates tension in your nervous system Why the relationship you have with training impacts your results If you're training hard but not seeing the strength, muscle definition, or body recomposition you want — this episode will shift how you think about everything. KEY TAKEAWAYS Checklists don't build bodies — strategy does. Effort without structure leads to frustration. Your body is not a lab project — she's a dynamic system. When life changes, strategy must adapt. Pass/fail thinking creates nervous system tension. An elegant strategy requires energy, systems, time, and a table. How you approach training matters as much as what you do. The relationship you build with your body determines your results. POWERFUL QUOTES FROM THE EPISODE “Checklists don't build bodies. Strategies do.” “Your body doesn't live in certainty. She lives in context.” “The problem isn't your effort. The problem is the tool.” “When training becomes about ticking boxes, you build a relationship around good girl and bad girl.” “What kind of relationship are you building with yourself when it's always pass or fail?” If this episode shifted something for you: Share it with a woman who is exhausted from ticking boxes. Screenshot and tag @amybowe sharing your biggest takeaway (and so I can see you listening) Follow and subscribe so you don't miss the next episode in The Relationship Era series.

Leave an Amazon Rating or Review for my New York Times Bestselling book, Make Money Easy! Check out the full episode: https://lewishowes.com/podcast/mark-sisson/ Mark Sisson, a fitness and health expert, shares valuable insights and strategies for optimizing workout plans. He discusses the importance of prioritizing functional movements and the benefits of incorporating high-intensity interval training (HIIT) into fitness routines. The episode highlights the significance of proper nutrition, recovery, and sleep in achieving fitness goals. Sign up for the Greatness newsletter: http://www.greatness.com/newsletter For more Greatness text PODCAST to +1 (614) 350-3960 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

In Episode 212 we answer our March Instagram questions across a full spectrum of training and nutrition topics. We cover how we'd approach movement assessments with in-person clients, managing a reverse diet after significant fat loss, and our takeaways from Scott Stevenson's discussion on mind-muscle connection versus training to failure. Same-muscle-group supersets, rep tempo and the fatigue cost of slow negatives, exercise selection consistency, and the hypertrophy merit of low-rep cluster sets with heavy loads.On the nutrition side, we address the macros versus calories debate for body recomposition, how we handle missed rep or RIR targets mid-session, and what it realistically takes to improve abdominal definition at low body fat.Enjoy!Timestamps:00:01:40 - Why did you hop on TRT? Were you experiencing signs of low test? 00:16:30 - If you train a client in person, what kind of movement screen or assessment would you do? 00:20:14 - Post long diet (down 8kg and ~10% bf so far). Fats are at .6 per kg. Prefer increase in carbs for reverse diet? 00:25:44 - You mentioned Scott Stevenson discussing MMC versus failure. Can you elaborate your takeaways? 00:31:32 - When doing same muscle group supersets (iso to compound), should you take the first movement to failure or stop at 1-3 RIR? 00:35:59 - What's your perspective on rep tempo? Specifically the negative. I feel like slow negatives are super fatiguing…00:40:42 - Keep exercises the same or change them frequently? Why? 00:45:20 - What do you think of taking a heavy weight (Like 5-6 RM), and doing a buncha sets of 2-3 reps? Good for hypertrophy? 00:48:43 - You're def looking bigger and more jacked since TRT. What do you think? 00:54:34 - Order these in terms of systemic stress: Upper body lift, lower body lift, Zone 2 cardio, HIIT cardio. 00:58:55 - If you miss a rep or RIR target, do you prefer to drop weight or rest longer for the next set?01:01:55 - What is more important for body recomp, Macros or calories?01:05:56 - How to tighten the abdominal area? 39 years old. Female. 5'2. 112 lbs. 13% body fat but soft abs/no definition. No kids. Lifts 5x week. Cardio 3-4x. Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

Episode 2770 - Vinnie Tortorich and Chris Shaffer discuss getting the most bang for your buck when doing cardio and strength training, and more. https://vinnietortorich.com/2026/03/bang-for-your-buck-episode-2770 PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Pure Coffee Club NSNG® Foods VILLA CAPPELLI EAT HAPPY KITCHEN YOU CAN WATCH THIS EPISODE ON YOUTUBE - @FitnessConfidential Podcast Vinnie's workout videos are available to purchase! Choose from a 2-day, 4-day, or 6-day workout–or buy all three at a discount! TO PURCHASE VINNIE'S WORKOUT VIDEOS, CLICK THIS LINK: https://vinnietortorich.com/workout Bang for Your Buck Vinnie had a consult with a woman focused on ultra-running who trains hard. However, the harder she trains, the harder it becomes to succeed. (2:45) Vinnie (and other coaches she has hired) has told her she's training too hard. She needs to focus on what she's doing when she's *not* in the game. (14:00) He uses his own training history as an example. Optimal training happens in Zone 2, low and slow. (21:00) Training with a planned "down" schedule helps your body recover better and build endurance. (27:00) The process is similar when doing anaerobic exercises (weight training). (28:45) It makes sense to scale up cardio, then bring it back down, but how does that work for strength training? (31:50) Vinnie's workouts follow a periodization plan, which allows for proper recovery between workouts. What should people be doing on their "rest" days? (37:00) Doing aerobics, like a good walk, is "active rest." Mobility exercises are an option as well. Pilates is good for strength, but it also works the body differently, so adjusting Pilates workouts may be necessary to accommodate weight-training workouts. Meaning, you don't want to focus on the same muscle groups two days in a row. (38:00) Vinnie advises what to do on your "off" days to get the most bang for your buck. (43:00) You can usually find used equipment on places like Facebook Marketplace. Interval training is also a good addition. (47:00) He explains what a "four by four" is, which is a form of HIIT (high-intensity interval training). Did you miss it?: The NSNG® VIP group closed, but you can get onto the waitlist for next time by signing up at https://www.nsngvip.com/join. A New Sponsor Jaspr Air Scrubbers has a discount code, VINNIE, that gets you $300 off for a limited time. Jaspr offers a lifetime warranty. Go to Jaspr.co for more information or to purchase. (1:05:00) You can book a consultation with Vinnie to get guidance on your goals. https://vinnietortorich.com/phone-consultation-2/ More News Serena has added some of her clothing suggestions and beauty product suggestions to Vinnie's Amazon Recommended Products link. Self Care, Beauty, and Grooming Products that Actually Work! https://www.amazon.com/shop/vinnietortorich/list/3GPVU29UHHPMY?ref_=aipsflist Don't forget to check out Serena Scott Thomas on Days of Our Lives on the Peacock channel. "Dirty Keto" is available on Amazon! You can purchase or rent it here.https://amzn.to/4d9agj1 Please make sure to watch, rate, and review it! Eat Happy Italian, Anna's next cookbook, is available! You can go to https://eathappyitalian.com You can order it from Vinnie's Book Club. https://amzn.to/3ucIXm Anna's recipes are in her cookbooks, on her website, and on Substack —they will spice up your day! https://annavocino.substack.com/ PURCHASE DIRTY KETO (2024) The documentary launched in August 2024! Order it TODAY! This is Vinnie's fourth documentary in just over five years. Visit my new Documentaries HQ to find my films everywhere: https://vinnietortorich.com/documentaries Then, please share my fact-based, health-focused documentary series with your friends and family. Additionally, the more views it receives, the better it ranks, so please watch it again with a new friend! REVIEWS: Please submit your REVIEW after you watch my films. Your positive REVIEW does matter! PURCHASE BEYOND IMPOSSIBLE (2022) Visit my new Documentaries HQ to find my films everywhere: https://vinnietortorich.com/documentaries FAT: A DOCUMENTARY 2 (2021) Visit my new Documentaries HQ to find my films everywhere: https://vinnietortorich.com/documentaries FAT: A DOCUMENTARY (2019) Visit my new Documentaries HQ to find my films everywhere: https://vinnietortorich.com/documentaries

Vijay Bassi Reed is a former communications specialist who retrained in midlife as a personal trainer and nutrition coach. She is also a competitive HYROX and fitness racer. Her midlife transition emerged from burnout and hormonal change, leading to a deliberate reassessment of health, work and identity - and a stronger, more sustainable way of living. We talk about: -Vijay's journey from senior corporate communications roles to midlife personal trainer and nutrition coach -How anxiety, burnout and perimenopause quietly derailed confidence (long before menopause was named) -Why so many women are offered antidepressants  -Menopause as an opportunity to reassess identity, values and how we want to live -The role of structured movement in rebuilding trust in the body -Discovering strength training, HIIT - and unexpectedly falling in love with running -What HYROX is and why it's resonating with women in their 40s, 50s and beyond -Completing a first marathon in midlife  -Cultural attitudes to food, alcohol and achievement  -Why alcohol and menopause often don't mix (and why opting out is allowed) -Letting go of "shoulds" and lowering tolerance for bullsh*t in midlife -Why starting before you feel "ready" matters more than perfect timing And more. If you enjoyed this episode, please subscribe, share it and leave us a 5* review on Apple Podcasts or wherever you're listening.   Order Rachel's book, Magnificent Midlife: Transform Your Middle Years, Menopause And Beyond, recommended in The New York Times as one of seven top books about menopause at magnificentmidlife.com/book   The paperback can also be purchased on Amazon or other online retailers: UK: https://www.amazon.co.uk/Magnificent-Midlife-Transform-Middle-Menopause/dp/173981150X/ US & Canada: https://www.amazon.com/Magnificent-Midlife-Transform-Middle-Menopause/dp/173981150X/ Australia: https://www.amazon.com.au/Magnificent-Midlife-Transform-Middle-Menopause/dp/173981150X/   You can listen to all the other episodes and get the show notes at magnificentmidlife.com/podcast.   Podcast recommended by the Sunday Times.   FeedSpot #5 in 40 Best Midlife Podcasts  FeedSpot #7 in 100 Best Midlife Women Podcasts FeedSpot #2 in 10 Best UK Life Hacks Podcasts   You'll find lots of strategies, support and resources to help make your midlife magnificent at magnificentmidlife.com.   Check out Rachel's online Revitalize Experience, a 6-week intensive small group mentoring experience or 1-1 Midlife Mentoring.

Living a Nutritious Life PodcastIn this exciting episode of Living a Nutritious Life Podcast, we are thrilled to welcome Holly Perkins, a renowned strength training specialist and women's fitness expert.About Our Guest:Holly Perkins, BS, CSCS, CISSN is an established expert and thought leader in women's health. For 30 years, Holly has educated and guided thousands of women through her in-person and virtual practice. She is the author of Lift to Get Lean (Rodale, 2014), and an established expert in women's health with an emphasis on physical performance, nutrition, and mindset management.Ready to build muscle for life? Join Holly Perkins' free 3-day virtual workshop, Muscle for Life, and learn how progressive resistance strength training supports lean mass, midlife body composition, and long-term health. Grab your free spot

Your brain is the most trainable organ in your body. So why aren't you training it?This week on Performance People, we sit down with Dr Tommy Wood, neuroscientist, researcher, and performance scientist who has worked at the highest levels of motorsport, including Formula 1 through HINSTA Performance. If you want to understand how the world's elite athletes keep their edge, this is the episode.Dr Tommy has just released his lates book, The Stimulated Mind, and the conversation does not disappoint. We're talking cognitive performance, dementia prevention, the neuroscience of elite sport, and why up to 70% of dementias could be preventable.We get into:* Why 45–70% of dementias are preventable, and what you can do about it right now* The truth about multitasking (spoiler: your brain literally cannot do it)* How F1 legends like Hamilton and Alonso use crystallised intelligence to outperform teammates half their age* What elite athletes understand about brain recovery that most people never will* Why AI could be quietly shrinking your cognitive capacity and how to push back* The Norwegian 4x4 protocol and why six months of HIIT can protect your hippocampus for five years* Social media, dopamine, and how to curate your feed like a high performer* The 3S Model, Stimulus, Supply, Support, your blueprint for a sharper brain at any ageDr Tommy Wood works with Formula 1 teams through HINSTA Performance, one of the world's leading high-performance health organisations. His insights bridge elite sport science and everyday brain health in a way that will change how you think about performance, literally.00:00 Introduction02:10 Is Dementia Really Preventable?05:50 Genetics vs Lifestyle — The APOE4 Reality10:23 Can the Brain Improve With Age?13:20 The Exercise Formula for Brain Performance18:21 Recovery, Sleep & Cognitive Overload20:32 Why the Brain Cannot Multitask23:41 Social Media, Dopamine & Attention Collapse27:47 AI, Creativity & The “Google Effect”45:34 GPS, Taxi Drivers & Spatial Intelligence48:29 What Elite Athletes Understand About the Brain55:58 The Owl Experiment & The 3S Model________________________________The Performance People podcast, in partnership with J.P. Morgan Private Bank, talks to high-performers in the world of sport and beyond, to bring defining moments, hard-earned insights and expert advice to everyday performance. New episodes every Tuesday. Hit subscribe and don't miss an episode.________________________________ainslie + ainslie NIGHT POWDER, winner of Best Sleep Supplement in the GQ Sleep Awards 2025.We love performance, which is why we've launched ainslie + ainslie – the first supplement brand to be developed inside elite sport. Now available for everyone. Find out more at www.ainslieainslie.com________________________________Connect with Performance PeopleHit subscribe today for the latest.

This week's solo episode is all about a topic many women face—but few talk about: incontinence, especially after vaginal birth. Whether you're in your 20s or over 40, it can affect your workouts, daily life, and confidence. I share my personal journey—from trampoline jumps I couldn't do with my daughters, to HIIT workouts at Barry's Bootcamp, to discovering tools, tips, and medical options that actually work. You don't have to suffer in silence. There are options—from supportive wear to innovative treatments like the high-intensity pelvic floor chair I'm trying at Revive Laser & Skin Clinic. Tune in for encouragement, practical tips, and a reminder that you're not alone.

Episode Summary: In this episode of the Garage Gym Athlete podcast, Jerred Moon and Dave break down how to run longer without fatigue. They unpack five proven strategies that improve endurance and delay exhaustion: High Intensity Interval Training (HIIT) Strength Training Lactate Threshold Training Smart Pacing Hydration and Nutrition Backed by scientific research and real-world experience, this episode emphasizes a balanced training approach that blends intensity, recovery, and intelligent programming. Keywords: running, endurance, HIIT, strength training, lactate threshold, pacing, hydration, carbohydrates, fatigue, performance Key Takeaways: High Intensity Interval Training (HIIT) improves endurance and running economy. Heavy strength training enhances performance and reduces fatigue. Lactate threshold training improves metabolic efficiency. Smart pacing strategies like negative splits conserve energy. Hydration and nutrition delay fatigue during prolonged efforts. Recovery is often the missing piece in endurance training. Combining modalities leads to better overall performance. Understanding your limits is key to improvement. Nutrition is a 24-hour strategy, not just pre-workout. Mental toughness plays a major role in endurance success. Sound Bites: "Run longer without getting tired." "Smart pacing reduces early fatigue." "Nutrition is a 24-hour window." Chapters: 00:00 – Introduction to Running Longer Without Fatigue 08:23 – The Role of Strength Training in Running 14:40 – Understanding Lactate Threshold Training 21:49 – Smart Pacing Strategies for Runners 30:51 – The Importance of Hydration and Nutrition

Send a textGet ready to empty the tank. This week's mix is packed with relentless club energy, massive tech-house trackss, and high-tempo remixes of your favorite 2000s and 2010s pop/hip-hop anthems.The Vibe: Whether you're pushing through a grueling set of heavy hills on the bike or chasing a new PR on the floor, this mix provides the fuel. We're kicking things off heavy with a "Stephanie" open show edit and keeping the momentum driving with massive remixes of Rihanna, Calvin Harris, and Beyoncé. Keep an ear out for my custom edits sprinkled throughout!Enjoy this week's mix! Questions/Inquiries -> ronnie@rjzproductions.com Support the Mixes: https://buymeacoffee.com/ronniezIf this mix helped you smash your workout, hit SUBSCRIBE for a new session every week!

Thank you for joining us for our 2nd Cabral HouseCall of the weekend!   I'm looking forward to sharing with you some of our community's questions that have come in over the past few weeks…   Ryan: First off, I would like to say thanks for all that you do in supporting a healthy community, it's greatly appreciated. My question has to do with what and how much physical activity should you do while you are sick, along with what additional health modalities would you suggest. When you are sick or feeling like you're getting sick, do you continue hitting your 10,000 steps per day? Weight lift? Cardio? HIIT? Continue working out but at a reduced intensity? Should you substitute some activity for red light? Sauna? Yoga? And how would this differ from a cold to a fever? Thanks again!      Ann: Hi Dr. Cabral and as always thank you for being such a champion for us out here :) A friend swears that Milk Thistle helped her when she was battling liver cancer. I have NAFLD and am working to reduce it, and besides the ways you have outlined to help (episode 3017), I'm wondering if milk thistle could be a good addition? Thank you so much - have a blessed day:)      Dawn Marie:  Hi, Dr. Cabral. I had mono as a child, and again in 2023 when I was 48 years of age. In 2023, I was on day 17 of the detox when the mono re-emerged and I was quite sick, almost requiring hospitalization--liver enzymes quite high, thickening of gallbladder walls, and enlarged spleen. My doctor actually wrote me a referral to a surgeon to likely have my gall bladder removed! Thank goodness, after years of listening to your podcasts, I knew to do some research and discovered that after I recovered from the mono, all would return to normal and they did. My understanding is that Epstein-Barr "lives" in the liver and is difficult to fully heal from. I'd like to "kick it out" for good. Is there a way to fully heal from EBV? Is there any risk of it re-emerging if I try to do another 21-day detox?      Dylaini: Hi Dr Cabral! Thanks for all you do, you're a wealth of knowledge! I am working with a lot of tinnitus clients and some claim it's from being in the military and being exposed to loud noises, do you think this is simply a "stress" on the body and isn't necessarily a permeant issue from being exposed to loud noises? Thanks again!     Josephine: Hi Dr Cabral, you've been an amazing ing help to me over the years, thank you. I'm a 44year old woman living in Australia. I have idiopathic guttate hypomelanosis (IGH) on my legs and arms. I get this much more so than brown pigment spots. I understand sun protection is the best way to prevent this, however I'm wondering if you have any tips for how to treat it (most sources say pigment won't come back) and also what supplements or topical treatments (excluding sunscreen) might make the skin less susceptible. Thanks!    Thank you for tuning into this weekend's Cabral HouseCalls and be sure to check back tomorrow for our Mindset & Motivation Monday show to get your week started off right! - - - Show Notes and Resources: StephenCabral.com/3677 - - - 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!  

Most people judge a workout by how destroyed they feel at the end.Sweaty.Breathless.Wiped out.But that feeling can be misleading.We've coached thousands of people who trained hard…And their body paid the price.Joints hurt.Posture caved.And confidence slowly dropped.The mistake wasn't effort.It was how the stress was applied.▶️ Rad and I released 3 epic training videos for you this week breaking down when and why we use UMS HIIT workouts … We've even included 3 of our UMS workouts. Putting these into action Monday, Wednesday and Friday would be a complete body composition program phase for the next 4 to 6 weeks!This content is usually reserved for UMS clients only.

Most HIIT workouts look intense.Music loud.Heart rate high.But a lot of them quietly fail the people doing them.We've seen it for years.People jump into circuits that feel hard…Yet joints flare up.Form falls apart.And structural balance is destroyed!We used to think HIIT had to be chaotic to work.Random exercises.Max effort every set.No rules.That approach burns people out fast.▶️ Rad and I released 3 epic training videos for you this week breaking down when and why we use UMS HIIT workouts … We've even included 3 of our UMS workouts. Putting these into action Monday, Wednesday and Friday would be a complete body composition program phase for the next 4 to 6 weeks!This content is usually reserved for UMS clients only.

Le sport est-il le nouveau médicament ? Dans cet épisode de La Pause Fitness, nous analysons en profondeur l'efficacité du sport contre l'anxiété et la dépression à travers trois études majeures. Découvrez pourquoi la science réhabilite certains glucides pour la santé cardiaque (étude sur 30 ans) et comment le HIIT s'avère plus efficace que la relaxation pour calmer les attaques de panique. Une plongée scientifique pour comprendre comment transformer votre entraînement en thérapie naturelle. The post Crise de panique : la nouvelle solution ? appeared first on Fitnessmith.

Thinking about a HIIT treadmill for home? Discover the essential features that truly matter - from motor power and speed range to cushioning and quick-touch controls - and learn how to maximize your interval training results while avoiding common mistakes.Info: https://www.soletreadmills.com/blogs/news/how-to-do-a-hiit-workout-on-a-treadmill SOLE Fitness City: Salt Lake City Address: 56 Exchange Pl. Website: https://www.soletreadmills.com/

Fasted training is one of the most persistent fat-loss myths—and in this episode, Dr. Katie Hirsch breaks down what actually matters for women: training quality, muscle preservation, and metabolic health. We unpack why "burning more fat during a workout" is often the wrong target, and how a small amount of protein (or EAAs) before training can change perceived exertion, improve workout output, and potentially increase post-workout energy expenditure—especially in women who are prone to under-fueling. We also dive into muscle quality (not just muscle size), why it matters for insulin sensitivity and body composition, and what changes in peri/post-menopause can mean for amino acid delivery to muscle—and how to train and eat to stay lean, strong, and metabolically resilient. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa Episode Topics Covered Fasted vs. fed training for fat loss Protein vs. carbs pre-workout Energy availability and women's physiology Essential amino acids + HIIT Muscle turnover, energy expenditure, and fat oxidation Protein timing, dosing, and distribution Muscle quality (echo intensity), intramuscular fat, and metabolic health Adiposity spillover, visceral fat, and muscle infiltration Perimenopause/postmenopause, estrogen, vascular function, and anabolic resistance Simple strategies for sustainable body recomposition Dr. Katie Hirsch is an exercise physiologist and sports nutrition researcher focused on protein metabolism, body composition, energy expenditure, HIIT, muscle quality, and female-specific physiology, including changes across perimenopause and postmenopause. (As mentioned in the episode: she's wrapping up publications on improved methods to characterize hormone profiles and exploring new ways to use bioelectrical impedance outcomes like phase angle to better capture muscle quality and related physiology.) Protein-Sparing Modified Fasting Library (Coming Soon) Vanessa shares her behind-the-scenes system built from the approach she used to lose 14+ lbs of body fat while preserving lean mass. Join the waitlist: Sign up HERE to be the first to know when it has been released!

What happens when Scandinavian performance culture meets the intensity of New York City's fitness scene? In this episode of Marni On The Move, I'm joined by Nicoline Roth, founder of NRTHRN Strong — the Scandinavian workout sensation taking over the NYC fitness scene. Born in Copenhagen and now making serious waves in New York, NRTHRN Strong is not your typical strength, cardio or HIIT class. At the center of the experience is a completely unique machine inspired by cross-country skiing — custom to the NRTHRN Strong workout — designed to deliver powerful, full-body conditioning in a way most athletes have never experienced. The workout blends conditioning, strength training, and cardio into a high-performance, interval-based format that challenges endurance, power, and mental grit — all within a strong, community-driven environment. Nicoline shares the vision behind NRTHRN Strong, how she translated Scandinavian training principles into an innovative boutique fitness concept, and what it takes to grow a brand in one of the most competitive fitness markets in the world. We dive into: The structure and flow of a NRTHRN Strong class The proprietary cross-country ski–inspired machine that sets it apart How conditioning, strength, and cardio are intentionally programmed Building community through performance Expanding from Copenhagen to NYC — and East Hampton Lessons learned as a founder Creating and leading a strong team of instructors Nicoline's daily wellness rituals and breathwork practice Finding balance in New York City The power of setting intention — in business and in life This conversation is about strength in every sense — physical, entrepreneurial, and personal. If you're curious about the future of performance-driven training and the next evolution of boutique fitness, this episode is for you

Can treadmill walking really sculpt defined abs? Discover how incline techniques, HIIT intervals, and core engagement turn ordinary walks into powerful fat-burning, muscle-building sessions. Learn the exact strategies walkers need to finally see abdominal results.Info: https://www.soletreadmills.com/blogs/news/how-long-should-you-walk-on-a-treadmill-to-lose-belly-fat-tone-abs SOLE Fitness City: Salt Lake City Address: 56 Exchange Pl. Website: https://www.soletreadmills.com/

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.

  A lot of coaches and serious lifters know VO2 max matters… but they're not totally sure how to train it correctly. Some people are hammering HIIT circuits and hoping that's enough. Others are living in Zone 2 because that's what the longevity crowd is preaching. And a lot of strength coaches are stuck in […] The post Joel Jamieson on How to Increase VO2 Max For Longevity AND Performance appeared first on Robertson Training Systems.

In this episode, Eric sits down with serial fitness entrepreneur Anthony Geisler to unpack his new venture, Sequel, why he's doubling down on longevity, and how he sees the future of fitness shifting toward healthspan, tech-enabled training, and democratized wellness for the masses.​ ✨ Key takeaways

VO2 max is one of the strongest, most measurable predictors we have of longevity; and for midlife women, getting your cardio strategy right matters. In this episode, I break down the real truth behind the “HIIT vs Zone 2” debate, and show you how to use both in a way that supports energy, brain health, and long-term performance, including what Zone 2 training really improves, and what HIIT actually changes in your body. You'll also learn how to programme cardio in midlife so you increase VO2 max without disrupting sleep, strength training, or your ability to recover. By the end, you'll have a clear weekly framework to build cardiovascular fitness safely in midlife, even if you're time-crunched, plus two science-backed interval workouts that reliably improve VO2 max. WHAT YOU'LL LEARN • Why VO2 max is a powerful longevity marker (and why it matters in midlife) • The difference between Zone 2 and HIIT (and what each one is for) • What Zone 2 builds (aerobic base, mitochondria, recovery capacity) • Why Zone 2 often “feels pointless” for high-achieving women (and what to do instead) • How HIIT improves VO2 max, insulin sensitivity, and metabolic health • The brain benefits of Zone 2 vs Zone 5 (BDNF, lactate, blood flow) • Why “more intensity” often backfires in midlife (sleep, stress, injury risk) • The progression hierarchy that protects your joints and results• How many HIIT sessions women actually need (and when it's too much) • Two evidence-backed HIIT workouts: micro-intervals + the Norwegian 4x4 • A simple weekly template that works even with 30 minutes a day • How to combine resistance training + cardio in the same day for best results VALUABLE RESOURCES 10 Habits That Help Me Reverse My Biological Age (Free Guide)

Does high intensity training really build the strongest heart, or is it time in Zone 1 and Zone 2 that truly drives cardiac adaptation?In this episode, Dr Guido Claessen joins us to unpack a landmark longitudinal MRI study on endurance athletes that challenges common assumptions about HIIT and heart remodeling. They explore what actually builds the “athletic heart,” why low intensity volume matters more than most think, and what this means for polarized training.They also tackle the harder questions lifelong athletes worry about including atrial fibrillation, coronary plaque, myocarditis, and how much endurance sport might be too much.________________________Today's speakers:Prof Paul Laursen  https://www.paullaursen.com/   Dr Guido Claessen https://www.linkedin.com/in/guido-claessen-936a18a9/

An initiation into the lunar new year of the Fire Horse, with its energy of momentum, power, creativity, visibility, leadership. Release the past and open to a new beginning. Join me for the Fire Horse Initiation ALTER practice live, or via the replay: https://alter.nicolemeline.com/programs/live-fire-horse?category_id=144852 A *free* gift of introductory ALTER spirited workouts & meditations for you: https://www.nicolemeline.com/gift ✨ TIP JAR ✨: https://buy.stripe.com/eVqcN4dffcyV1Ey43ie3e00 Thank you for supporting this podcast! Subscribe to Nicole's Youtube channel: https://www.youtube.com/@NicoleMelineCreative TRAIN WITH ME: Join the ALTER Together studio and membership to build your strength and ignite your spirit at https://www.nicolemeline.com/alter Explore the ALTER Digital Studio: https://alter.nicolemeline.com Explore Nicole's programs, courses, & 1:1 coaching: https://www.nicolemeline.com/programs Nicole's Recommended Equipment & Amazon Favorites: https://amzn.to/40jriqG Connect on Instagram: https://www.instagram.com/nicolemeline https://www.instagram.com/altertogether Connect on TikTok: https://www.tiktok.com/@nicolemeline  Connect on Facebook: https://www.facebook.com/nicolejoymeline  https://www.facebook.com/altertogether ✨Please Rate & Review this podcast! ✨ The ALTER Together Digital Studio is a sanctuary of movement, meditation, mentorship, leadership training, and heartward community with Nicole Meline. Spirited movement practices including music-driven indoor cycling, yoga inspired mat practice, strength and endurance training celebrating all body types & abilities. ALTER Indoor cycling is a rhythm-driven journey to build grit and soul. The ALTER Practice is a cathartic blend of yoga, cardio HIIT and strength training, pilates and barre sculpting, ecstatic dance, and meditation. Let's gather to deepen your practice, fill your mindfulness toolbox, sweat, breathe, and explore delicious mind-body connections. All ALTER practices draw from Nicole's decades of teaching experience and 20+ years of practice and training as a yogi, founding Peloton master instructor, Ironman triathlete, poet, and speaker. Fire horse 2026 Fire horse meditation Fire horse ritual Fire horse yoga Fire horse meaning

If you've ever felt like your body changed overnight after 40…If abdominal fat appeared even though you “didn't change anything”…If you've been told it's just about eating less and moving more…This episode will change the way you see your body forever.In this powerful conversation, we unpack why the traditional weight-loss narrative fails women in midlife — and what actually works instead.You'll discover:Why focusing on the scale is misleading — and why body composition is what truly mattersHow heavy lifting and power training protect your brain, metabolism, and independence as you ageThe difference between HIIT and sprint training — and why intensity (done properly) transforms fat loss and longevityWhy eating in the morning regulates cortisol, protects muscle, and prevents the afternoon crashHow to train hard without burning out — and why recovery is just as strategic as effortThis isn't about dieting harder.It's about understanding your physiology.It's about building strength instead of chasing thinness.It's about becoming powerful, resilient, and metabolically healthy for decades to come.If you're ready to stop fighting your body and start working with it — press play.Connect with Dr Stacy SimsIG: https://www.instagram.com/drstacysims/ Dr Sims Programs: https://www.drstacysims.com/product_guide Weight Lifting Programs with Hailey Happens: https://www.haileyhappensfitness.com/workout-plans/power-happens Other social media:Youtube: https://www.youtube.com/channel/UCPD55VPa1ZWx1a_nzWC2VJAFacebook: https://www.facebook.com/drstacysimsLI: https://www.linkedin.com/in/stacy-t-sims-phd/ Watch Stop Dieting Start Thriving: https://go.drorlena.com/video Sign up for the Stop Dieting and Start Thriving Video: https://go.drorlena.com/video Looking for support? Book a free call with Dr Orlena: https://go.drorlena.com/book-a-call/

Mind Pump Fit Tip: How to Catch Fire for Fitness! (Fall in Love With it and You'll Always Do it.) (2:17) Adam is one of us. (23:30) Going down the Epstein emails rabbit hole and making yourself hard to manipulate. (27:55) Sal's 'cool dad' moment. (42:25) Hurt people, HURT people. (43:23) Underestimating EAA's when in a calorie deficit. (49:50) A 13-year-old hero! (55:01) Getting teased by your kids. (57:38) Butcher Box now has chorizo! (58:57) The ingredient household. (1:00:34) Sal's birthday gift requests. (1:01:57) Collectibles, the new currency. (1:04:57) #ListenerCoaching call #1 – Can I pay to have somebody go over my specific nutrition and give me a doable plan? (1:10:00) #ListenerCoaching call #2 – How do I begin this fitness process again after having a baby, and what should I change to be successful? (1:25:49) #ListenerCoaching call #3 – How can I safely fast without compromising muscle? (1:35:59) #ListenerCoaching call #4 – Needing advice on how to have a successful cut. (1:44:02) Related Links/Products Mentioned Get Coached by Mind Pump, live! Visit https://www.mplivecaller.com Get 20% off Kion at getkion.com/mindpump ** No code needed automatically applied at check out! ** Visit Butcher Box for this month's exclusive Mind Pump offer!  ** New users will receive their choice between Organic Ground Beef, Chicken Breast, or Ground Turkey FREE in every box for a year. ** 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 #2412:  The 5 Worst Fitness Mistakes Damaging Your Overall Health & Longevity The Invisible Gorilla (Inattentional Blindness) Mind Pump #2620: The Ultimate Longevity Plan Mind Pump #1495 The Science of Happiness With Arthur C. Brooks Mind Pump #2385: Five Reasons Why You Should Hire a Trainer 90% of U.S. Cheese Contains GMO Made by Pfizer The Ancient Giants Of Nevada And The Mystery Of Lovelock Cave Mind Pump #2432: The Truth About Essential Amino Acids with Angelo Keely 'Superhuman' boy, 13, swims 4 hours in frigid water then runs over a mile to rescue his mother, sister, and brother lost at sea Visit Seed for an exclusive offer for Mind Pump listeners! ** Code 20MINDPUMP for 20% off your first month of Seed's DS-01® Daily Synbiotic. ** Mind Pump #2776: Good Nutrition Without Tracking Macros (What It REALLY Looks Like) Mind Pump Concierge Coaching Mind Pump # 2790: How To Get in Shape After Having a Baby How To Do A Stomach Vacuum - Train Your Transverse Abdominis Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Arthur Brooks (@arthurcbrooks) Instagram Peter Attia, M.D. (@peterattiamd) Instagram Nick Hexum (@nickhexum) Instagram Corinne Schmiedhauser (@mindpumpcorinne) Instagram Jessie Gardner Hilgenberg (@jessie_hilgenberg) Instagram  

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: How to Calculate Volume and Progressively Overload for MAX GAINS. (2:09) Fish roe vs fish oil. What's the difference? (23:21) Bringing out the science dork in Adam. (25:32) Getting your head in the right place before a MASSIVE change in your training. (31:14) The benefits of the 'water pump'. (38:07) Levers and pulleys. (41:31) Do asthma medications stunt growth in children? (45:56) An 'Our Place' unboxing. (49:21) #Quah question #1 – Are there any actual benefits to vibration plates, or is it another gimmick in the fitness industry? (53:53) #Quah question #2 – I'm new to lifting with a barbell, and I have a home gym. I frequently lift when I am home alone. My goal is to progress to heavy squats, but I'm afraid of hurting myself or getting stuck at the bottom. What is the best rep range for me? (57:09) #Quah question #3 – What grip/type of pressing movement would be easiest on the rotator cuffs? (1:01:32) #Quah question #4 – I have an L5 bulging disc that causes me pretty frequent pain, and I am trying to recover/heal it, but my chiropractor says it could take 3- 6months to fully heal. How am I supposed to train when I can't load heavy? Especially the lower body exercises like squats, deadlifts, etc. (1:04:25) Related Links/Products Mentioned Visit Paleovalley for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout 15% off your first order! ** Visit Our Place for an exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout to receive 10% off sitewide. 100-day trial with free shipping and returns. ** 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 Building Muscle with Adam Schafer – Mind Pump TV Asthma drug may stunt growth permanently Visit Joymode for an exclusive offer for Mind Pump listeners! ** Enter MINDPUMP at checkout for 20% off your first order. ** How to Choose the Correct Weight for a Lift - YouTube Suspension Training Series – 3 Favorite Shoulder Exercises The Face Pull Variation You NEED To Try (Healthy Shoulders!) Handcuff with Rotation (Mind Pump) - YouTube The Wall Test | Mind Pump TV Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Mike Salemi (@mike.salemi) Instagram Justin Brink DC (@dr.justinbrink) Instagram  

Squat & Hip Thrust Butt-Building Master Class Address your technique FIRST and then build strength. (1:59) The TWO most important exercises to BUILD your glutes (How to do them RIGHT, so you can finally build that butt you want!) 1. Squat:  Bar position. (7:57) Core activation. (14:05) Not being able to go low enough (heel raises). (16:31) 2. Hip thrust: How to pick a bench and use a plate if too high. (20:55) Tuck pelvis and go up. (22:27) Related Links/Products Mentioned Build Your Butt Masterclass: Visit https://www.mapsbooty.com/  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. Visit: DrinkLMNT.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 #2777: Why Your Butt Is Flat Mind Pump # 2770: 4 Reasons Your Butt Isn't Growing ! Mind Pump # 2135: Barbell Squat Masterclass Mind Pump # 2791: This Simple Rep Technique Doubles Your Results Mind Pump # 2517: Hip Thrusts vs Squats… Which Builds a Rounder Butt? Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Corinne Schmiedhauser (@mindpumpcorinne) Instagram

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Stretch, Pause, and Squeeze. (Make your Reps Twice as Effective!) (2:41) Not your traditional sweats. (21:43) Let's dance! (22:56) It's good to move. (32:43) The staff's to-go protein snack. (34:44) Is there a satanic cult that runs the world? (36:06) Feeling older and holding on to injury pain. (46:55) Welcoming a new partner for your peptide needs. (51:09) #ListenerCoaching call #1 – Needing insight on how to break through a plateau and achieve my goals of building muscle and maintaining longevity. (56:14) #ListenerCoaching call #2 – How would you recommend someone with a long training history and higher absolute strength best approach these failure days in Anabolic Advanced? (1:05:13) #ListenerCoaching call #3 – Trying to get to the bottom of why my testosterone levels have dipped since starting a prolonged cut. (1:17:44) #ListenerCoaching call #4 – Is there anything I should be cautious or concerned about when it comes to this reverse diet? (1:32:42) Related Links/Products Mentioned Get Coached by Mind Pump, live! Visit: https://www.mplivecaller.com  Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! ** No code to receive 20% off your first order. ** Visit Crisp Power for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP10 for 10% OFF. Give your snack game a serious upgrade. Crisp Power Protein Pretzels deliver super crunchy and delicious snacks that are up to 28g of protein, low carb, zero sugar, and high in fiber! ** 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 #2783: Which Rep Range Is Best for Your Goals? Physiology of Stretch-Mediated Hypertrophy and Strength Increases: A Narrative Review Mind Pump #1745: How to Pack on Muscle to Your Lagging/Stubborn Body Parts Watch Breakdown: 1975 | Netflix Official Site Mind Pump Hormones - Facebook Visit Pre-Alcohol by ZBiotics for an exclusive offer for Mind Pump listeners! ** Code "MINDPUMP26″ for 15% for first-time purchasers on either one-time purchases, (3, 6, 12-packs) or subscriptions (6, 12-pack). ** Mind Pump #2690: The NEW DIET Everyone Is Using For Fat Loss Mind Pump #2312: Five Steps to Bounce Back From Overtraining Mind Pump Concierge Coaching Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Peter Attia, M.D. (@peterattiamd) Instagram Phil Vella - "Philly" (@phillyvz) Instagram

How To Get in Shape After Having a Baby How To Get in Shape After Having a Baby. (1:36) 1. The best work happens before you get pregnant. (2:13) 2. Strength training is the key. (8:05) 3. Walk. (16:43) 5. Go SLOWER than you think. (17:38) 4. Eat to nourish, not to change body composition. (18:55) 6. Hire a good trainer. (20:51) 7. Be patient. (23:14) Related Links/Products Mentioned Postpartum Guide – Visit: https://www.mapspostpartum.com  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  Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP Buy one, get one 50% off for new customers, and 20% cash back for returning customers! ** Mind Pump Store Mind Pump #1375: How to Train Before, During & After Pregnancy Mind Pump #1882: How to Safely Train After Having a Baby 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 #2385: Five Reasons Why You Should Hire a Trainer Pregnancy's impact on the body lasts far longer than we realised Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Mind Pump Fitness Coaching (@mindpumppersonaltraining) Instagram

Dining alone at the fast casual restaurant is a special milestone, Alexis takes a HIIT class and she definitely took a hit, OLYMPICS: Linsdey Vonn falls and curlers are looking fineSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Join our prep hosts as they break down sh*it they don't tell you about CARDIO! Dispelling some common misconceptions when it comes to cardio, they touch on HIIT vs LISS cardio, cardio specifically for fat loss, different cardio modalities and MORE. 

Thank you for joining us for our 2nd Cabral HouseCall of the weekend!   I'm looking forward to sharing with you some of our community's questions that have come in over the past few weeks…   Sonja: Dr Cabral thank you so much for all of the wonderful education you have been sharing with us over the years to help us be healthier. My family and I greatly appreciate it along with so many others around the world! I am a 60 year old woman who was diagnosed with hemochromatosis about 2 and 1/2 years ago. Thanks to the minerals and metals test that I completed which raised a red flag on the iron level, I was able to get my doctor to do a ferritin blood test to find out that my level was at 725! Over the past couple of years, I have been working with a hematologist and getting therapeutic phlebotomies as needed. I eat clean, workout and have an overall healthy lifestyle with minimal alcohol consumption. I do a 7-Day Detox 3 to 4 times a year, daily DNS shake along with multiple Equilife supplements. My question to you is - if I was your aunt what protocols or recommendations would you have for me? I would love to reverse the diagnosis of hemochromatosis. In addition, what would be the ferritin range that you would recommend? My hematologist wants it as low as possible (around 30) however my energy is very low when it's at the levels that he desires. Thank you so much for everything that you do. Sonja      Peter: Hi Dr. Cabral, Thanks for the great work you do and your books! I'm generally in good health and currently not on any medications. For the past 2–3 years I've been very consistent with lifestyle habits: clean diet, training 5–6x/week (3x strength, 2x cardio, 1x HIIT), no alcohol, consistent sleep schedule, sauna ~3x/week, and daily bowel movements. Despite this, I've experienced low libido for several years. It fluctuates, but I haven't been able to identify clear triggers or improvements. A few years ago, blood work showed elevated prolactin. My doctor prescribed Dostinex (dopamine agonist), which resolved libido symptoms effectively, but felt too strong. I'd prefer to identify and address the underlying cause rather than suppress symptoms. Recent blood work again shows elevated prolactin and elevated SHBG. Free testosterone is low. Blood sugar is within range but not optimal given my lifestyle. LDL is also elevated. Primary symptoms • Low libido (low initial drive, rare or absent morning erections) • Skin issues for ~1.5 years (none prior): – Redness on chin and temples, flaring after meals and after B-complex supplements – Small forehead bumps resembling acne that appear and disappear within a day Secondary symptoms • Slightly flat mood • Low muscle gain relative to training effort • Occasional cold hands • Frequent urination (including at night) • Low evening energy • Reduced interest in socializing I've tried various supplements over time but without a clear framework or plan. I'm hoping you could share your thoughts on possible root causes and what testing or protocol you would prioritize. Thank you for your work and guidance! Best, Peter     Michelle: Hi Stephen, I've experienced sensitivity to Equilife's Florafilm & another brand of proteolytic enzymes (nausea & vomiting). I have no allergies and have never experienced a negative reaction to a supplement. I am in overall good health and not on any medication and was wondering what might be causing such a reaction? I tried taking just one of the capsules instead of two on an empty stomach and experienced similar side effects. Is this product by chance enteric coated? I read that could help prevent side effects. Lastly is there a product you could recommend in its place to help remove biofilms so that the Para Support protocol will continue to be most effective? I found a product that contains Bismuth Subnitrate, Alpha lipoic Acid and Black Cumin (Priority One Biolm). Would it be ok to take this product in place of the Florafilm? I have been taking just one capsule of it with no side effects (product recommends 2 capsules 4 days a week) or is there a better solution as I do want to do some other Equilife protocols and noticed they also contain the Florafilm product. I love your Podcast and Equilife products and disappointed this one doesn't work for me. Thank you for all you do!      Larissa: Hello Dr Cabral. My 4yrs old son is allergic to dogs, I suspect the saliva. When he pets a dog nothing happens but when a dog licks him or his hands and he touches his face, that area gets red and swollen within minutes. Is this common? Is it possible this will go away? Is there a way to test him for this and more importantly treat him for this? I've heard of the NAET protocol, do you recommend this? Appreciate any advice!         Thank you for tuning into this weekend's Cabral HouseCalls and be sure to check back tomorrow for our Mindset & Motivation Monday show to get your week started off right! - - - Show Notes and Resources: StephenCabral.com/3656 - - - 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!  

Mind Pump Fit Tip: 5 Weird but Effective Ways to Add Muscle. (1:52) The power of God. (23:01) The shift in culture and media. (25:27) Age difference. (28:09) Probiotics for fat loss. (35:30) Crazy patents that exist. (39:03) Androgen receptor density and old-man strength. (41:35) Fighting anti-aging with Caldera. (46:33) Better men lift each other up. (49:52) Mind Pump Recommends Breakdown: 1975 on Netflix. (57:27) #ListenerCoaching call #1 – I've completed Anabolic Advanced and Old Time Strength, which program would you recommend next? (1:08:12) #ListenerCoaching call #2 – Stuck in bad habits from years of body image issues and unhealthy eating habits. How can I continue to move forward without feeling like I need to track my food? (1:15:42) #ListenerCoaching call #3 – How can I look like I lift? (1:27:23) #ListenerCoaching call #4 – I'm a 51-year-old female wanting to be as healthy as possible, but struggling with motivation to workout and food noise. (1:42:22) Related Links/Products Mentioned Get Coached by Mind Pump, live! Visit https://www.mplivecaller.com Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP20 for 20% off your first order of their best products. ** Visit Seed for an exclusive offer for Mind Pump listeners! ** Code 20MINDPUMP for 20% off your first month of Seed's DS-01® Daily Synbiotic. ** 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 The Soviet Training Secrets That Built Unbreakable Strength and Endurance Occlusion Training Tutorial- How to Increase Muscle Size Using Blood Flow Restriction – Mind Pump TV Muscle Building Secrets of Isometrics - Mind Pump Media Jelly Roll Preaches the Gospel on Netflix's 'Star Search' Everyone Is Roasting Raiders Owner Mark Davis Over His Comments About 26-Year-Old Girlfriend Hayden Hopkins Probiotics for weight loss: a systematic review and meta-analysis Child Birth by Centrifugal Force How androgen receptors impact testosterone effect | Carole Hooven, Ph.D. Science - Caldera + Lab Watch Breakdown: 1975 | Netflix Official Site Visit Organifi for the exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout for 20% off** Muscle Mommy Movement Mind Pump #2560: How to Break Free from Destructive Body Image Issues Mind Pump #2690: The NEW DIET Everyone Is Using For Fat Loss Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Peter Attia, M.D. (@peterattiamd) Instagram Arthur Brooks (@arthurcbrooks) Instagram Jordan Syatt (@syattfitness) Instagram Michael Israetel (@drmikeisraetel) Instagram Corinne Schmiedhauser (@mindpumpcorinne) Instagram  

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  

Angela addresses the common misconception that a slowed metabolism is the primary cause of weight gain during midlife, particularly for women experiencing menopause. Instead, the focus is on the impact of visceral fat and insulin exposure, which can lead to stubborn belly fat.  Angela episode outlines five actionable levers to combat these issues, including increasing daily movement, prioritising resistance training, strategically using high-intensity interval training (HIIT), choosing fibrous whole food carbohydrates, and improving sleep and stress resilience WHAT YOU'LL LEARN: Insulin Exposure: Elevated insulin levels throughout the day hinder the body's ability to mobilise stored fat. Improving insulin sensitivity is crucial for effective fat loss, particularly around the abdomen. Five Effective Levers: To combat midlife belly fat, focus on five key strategies: Break up long periods of sitting and increase daily movement. Prioritise resistance training three times a week. Use high-intensity interval training (HIIT) strategically. Choose fibrous whole food carbohydrates instead of cutting carbs entirely. Improve sleep quality and manage stress to enhance metabolic health. Personalised Approach: The most effective strategy for reducing belly fat varies for each individual. Factors such as sleep disruption, stress load, glucose swings, and training intensity should be considered TIMESTAMPS [00:01:35] Visceral fat and health risks. [00:04:24] Break up sitting and movement. [00:09:20] Sleep disruption and stress load. VALUABLE RESOURCES ⁠Join The High Performance Health Community⁠ ⁠Click here⁠ for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women's Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. CONTACT DETAILS ⁠Instagram⁠ ⁠Facebook⁠ ⁠LinkedIn⁠ Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast. This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

The Best Way to Get a Flat Stomach 5 Steps to Get a Flat Stomach. (1:53) 1. Diet. (2:07) 2. Build the muscles of the midsection. (6:40) 3. Practice TVA exercises. (9:46) 4. Avoid foods that bloat. (12:25) 5. Manage cortisol. (17:00) Related Links/Products Mentioned Flat Tummy Guide: www.mindpumpmedia.com/flat-tummy-guide  Visit Hiya for an exclusive offer for Mind Pump listeners! ** Receive 50% off your first order ** 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 #2437: What Happens to Your Body When You Quit Ultra-Processed Foods for 30 Days Mind Pump #2756 : The 10 Best Breakfast Foods for Lean Muscle Gains Mind Pump #2085: Abs & Core Masterclass The TVA and Your Hip Flexors: Smaller Waist and More Core Definition – Mind Pump Blog Stomach Vacuums for a Smaller Waist - YouTube Mind Pump Podcast – YouTube Mind Pump Free Resources  

Mind Pump Fit Tip: The 5 "Good" Reasons to Do Cardio. (2:42) Dose for your cholesterol. (23:37) Old school exercises that have fallen out of favor. (28:00) Inappropriate routines for MOST people. (32:42) The hesitancy for females to push the weight. (37:46) Red-light therapy for the 'pump'. (42:57) Chasing the pump. (44:57) How personal training is becoming lost with these 1-minute reels. (48:36) Kids say and do the darndest things. (55:42) #ListenerCoaching call #1 – Is it harder to lose body fat and maintain progress with a more petite frame? (57:39)  #ListenerCoaching call #2 – I'm about to turn 30 and want to take advantage of my youth, be able to balance longevity, sustainability, and muscle gain. (1:08:08) #ListenerCoaching call #3 – Looking for advice on what daily calorie intake you would recommend to support a healthy weight and muscle gain for a mechanic working roughly 50 hours per week with high daily activity levels. (1:19:15) #ListenerCoaching call #4 – Looking for program advice for my wife, who has never worked out before, and has access to a home gym. (1:25:29) Related Links/Products Mentioned Get Coached by Mind Pump, live! Visit: https://www.mplivecaller.com  Visit Dose for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP for 25% off your first month of subscription. ** Visit Joovv for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP to get $50 off your first purchase. 0% financing available! ** 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 #2655: Ten Cardio Hacks for Fat Loss, Health & Endurance Cardio Sucks for Fat Loss - Mind Pump Media Dose for your Cholesterol: The Study Mind Pump #2312: Five Steps to Bounce Back From Overtraining Called To His Kingdom - YouTube Red Light Therapy & Muscle Growth: The Science Explained 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. Visit: DrinkLMNT.com/MindPump Mind Pump # 2560: How to Break Free from Destructive Body Image Issues Mind Pump # 2690: The NEW DIET Everyone Is Using For Fat Loss Mind Pump # 2530: Why All Women Should Take Creatine How to Start Strength Training as a Beginner | Mind Pump 2765 Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Michael Israetel (@drmikeisraetel) Instagram Bret Contreras PhD (@bretcontreras1) Instagram Joe DeFranco (@defrancosgym) Instagram Ben Bruno (@benbrunotraining) Instagram Paul J. Fabritz (@pjfperformance) Instagram Cory Schlesinger (@schlesstrength) Instagram Corinne Schmiedhauser (@mindpumpcorinne) Instagram  

Send me a text! I'd LOVE to hear your feedback on this episode!Tired of being told to “lift heavy” and “push through pain” while your body begs for a different plan? Why isn't the other research ever cited?  Is it because it's not so performative, not so sexy?  I take a hard, honest look at why conventional fitness advice can fail women in perimenopause and postmenopause and what you might consider instead. From nervous system regulation to smarter strength, this could be a new map for midlife movement that respects physiology, protects joints, improves sleep and helps to regulate your nervous system, which is already on high alert during this important phase in a woman's life.I start by demystifying cortisol and stress timing: why evening HIIT and hot studios can sabotage rest, worsen hot flashes, and keep your brain wired. I share personal injury lessons from years of grinding, then shift to evidence-backed tools that calm the system and rebuild resilience. Qigong takes center stage with randomized trial support for lowering menopausal symptoms, improving mood, sleep, balance, and quality of life, all with minimal injury risk and small daily doses easy to sustain.You'll also hear a clear-eyed comparison of qigong, tai chi, and western yoga, plus a deep dive into the “hot yoga detox” myth. Sweat carries negligible toxins; your liver and kidneys do the real work. Active heat plus strain drives sympathetic stress, while calm sauna time can help you relax. The takeaway is practical and compassionate: regulate before you ramp up. Embrace consistency before intensity. Protect joint integrity before chasing aesthetics. Cultivate energy instead of burning it out, then bridge back to resistance bands, bodyweight work, and eventually heavier lifts when recovery is reliable.If you've felt pushed, shamed, or confused by one-size-fits-all advice, consider this your reset. You can be strong without breaking yourself, and you can feel calm without giving up progress. Subscribe, share with a friend who needs this, and leave a quick review—what's one fitness myth you're ready to retire?Support the showPlease rate & review my podcast with a few kind words on Apple or Spotify. Subscribe wherever you listen, share this episode with a friend, and follow me below. This truly gives back & helps me keep bringing amazing guests & topics every week.Instagram: https://www.instagram.com/sandyknutrition/Facebook Page: https://www.facebook.com/sandyknutritionTikTok: https://www.tiktok.com/@sandyknutritionYouTube: https://www.youtube.com/channel/UCIh48ov-SgbSUXsVeLL2qAgRumble: https://rumble.com/c/c-5461001Linkedin: https://www.linkedin.com/in/sandyknutrition/Substack: https://sandykruse.substack.com/Podcast Website: https://sandykruse.ca

Kill your vices, sculpt your physique, and become unstoppable with my FREE 6-Step Daily Domination Blueprint.  Optimizing gut health doesn't have to be complicated. You can improve digestion, reduce stress, and boost energy levels with a few simple changes. ... And no, you don't need to spend hundreds of dollars on supplements.  You can actually get it done without spending a dime.  In this episode, I'm breaking down the nutrition mistakes you need to avoid, 7 uncommon strategies to drastically improve your gut, and giving you the strategies you need to look, feel, and perform your best... 7 uncommon ways to drastically improve your gut. [0:37] How to train to look, and feel, younger. [11:39]  When and what should you eat before training? [15:47] Nutrition mistakes you need to avoid. [19:19] How much HIIT is too much? [25:25] Sponsors LMNT: Restore health through hydration, and get a free sample pack at drinklmnt.com/renegade. Cured Nutrition: Use code RENEGADE at curednutrition.com and save 20% on the highest quality CBD products. Want to work with me to transform your body and mind? Go here now.

Are you overemphasizing cardio in your exercise program? The answer for almost everyone out there is yes. We are doing too much cardio at the expense of the most beneficial fitness stimulations by far (as known to exercise physiology, not just my opinion): anaerobic system development, true sprinting competency, and true muscular strength and explosive power. The biggest drivers of accelerated aging are sarcopenia (age-related loss of muscle mass) and dinopenia (age-related loss of muscle power and explosiveness). Falling is essentially the first step in accelerated aging, because the body naturally loses anaerobic muscle power faster than aerobic fitness. This means you can maintain good cardio capacity for decades while becoming increasingly deficient in the qualities that prevent decline and falling—the number one cause of injury and death in Americans over age 65. In this episode, I explain why brief, explosive exercise is the most important and most neglected fitness stimulation, and why so many popular workouts are still overwhelmingly aerobic. I clarify the difference between aerobic and anaerobic exercise and share exercise physiology data showing that activities like HIIT, CrossFit, group exercise classes, and events like HYROX rely far more on the aerobic system than most people realize. I also explain how to bring true sprinting back into your program with minimal time commitment and minimal risk of burnout, using short, fully rested efforts that preserve muscle power, resilience, and healthy aging. TIMESTAMPS: Are you over-emphasizing cardio in your exercise program? [01:05] Falling is the first step in accelerated aging. [02:56] Brief explosive exercises are recommended. [03:45] What is the difference between aerobic and anaerobic exercise? [04:50] All your intense activies like HIIT, Crossfit, and anything that lasts longer than a few minutes are primarily aerobic. [11:40] High Rocks is a template of challenges that stay the same in every competition. It is 98% aerobic. [14:00] Instead of all the endurance work you do now, something that uses minimal time, minimal risk of burnout, you can develop your power. Throw is the sprint routine that Brad talks about. [21:40] Rest and relax in between your efforts. Put a true sprint workout into the mix. [26:48] LINKS: Brad Kearns.com BradNutrition.com B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery B.rad Whey Protein Superfuel - The Best Protein on The Planet! Brad’s Shopping Page BornToWalkBook.com B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life: B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! Ketone-IQ Save 30% off your first subscription order & receive a free six-pack of Ketone-IQ! Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD. Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! Online educational courses: Numerous great offerings for an immersive home-study educational experience Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD! See omnystudio.com/listener for privacy information.

If your New Year's resolution involves losing fat or getting in better shape this year, you'll need a solid strategy. Instead of doing random workouts or guessing what to eat, a better approach is to create an efficient routine that actually yields results. Today, you're going to learn about exactly what it takes to improve your metabolic health, build muscle, and burn fat.   On this episode of The Model Health Show, you're going to learn about the top three ways to burn fat. You're going to learn about the specific exercises, dietary inputs, and lifestyle habits that will support your goals of optimizing fat loss. You'll learn how to improve your sleep, get the most bang for your buck out of your workouts, and much more.    Not only are we going to cover the science behind these simple, proven tips, but you'll also hear actionable steps to add them into your routine in 2026! I hope this episode brings you inspiration and education to start your new year off right. Enjoy!   In this episode you'll discover:  What REHIT is. (0:44)   The difference between cardio, HIIT, and REHIT. (1:30)  Why we need to move fast to burn fat. (8:21)  What glycogenolysis is and its relationship to insulin. (10:15)   How REHIT makes you more efficient at burning fat. (11:29)  What an amplification cascade is. (13:00)  The relationship between REHIT and insulin sensitivity. (14:45)  How REHIT can diminish the feeling of dreading exercise. (17:04)  Ways to implement REHIT without running. (18:03)  The critical connection between sleep and fat loss. (24:45)  Why being sleep deprived can accelerate muscle loss. (26:55)  The importance of having lean muscle mass as you age. (28:44)  How screens can disrupt your sleep. (30:25)  What sleep nutrients are and how to include more in your diet. (39:19)  The role of protein in building muscle. (42:38)  Items mentioned in this episode include:  Boncharge.com/model - Use my code MODEL for 15% off blue light blocking glasses!  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.   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.