Podcast appearances and mentions of John R Little

So, you want to make a commitment to your long-term health, but your time to work out is limited. What if you could spend just 20 minutes at the gym three times a week—and be in the best shape of your life? According to Pamela Gold (and many other HIIT advocates), results like that ARE possible with the right combination of high-intensity interval training, or HIIT, and recovery. Pamela Gold is the Founder of HACKD Fitness, a Manhattan studio dedicated to helping people be the strongest, most powerful version of themselves—in the most efficient way possible. After graduating from Yale University, Pamela was assistant to the CEO of Cosi and served as point person on the IPO in 2002. She left the workforce to become a mom in 2006 and developed a passion for physical fitness and wellness. But when Pamela returned to the corporate world, she had limited time to work out and turned to HIIT. Today, she works out less than 40 minutes a week and is in the best shape of life. Pamela relies on data to confirm what is working and what isn’t, and she shares the latest research, training protocols and technology through HACKD. On this episode, Pamela joins us to explain how fitness became a point of focus in her life after having kids and share the steps she took to get healthy. She walks us through her shift from 4-hour to 20-minute workouts after returning to work, clearing up the misconceptions around HIIT. Pamela also weighs in on the equipment available at HACKD, from the CAR.O.L Bike to the ARX to recovery tools like the Joovv and NanoVi. Listen in for Pamela’s insight around the transformative power of breathwork and meditation—and learn her five pillars for unlocking your own unlimited inner strength! Topics Covered [1:57] How Pamela got into health and fitness Active growing up on farm Point of focus after having kids [4:40] The steps Pamela took to get healthy Started working with personal trainer Began eating for nutrition density [8:35] Pamela’s shift from 4-hour to 20-minute workouts Less time once back to work running company Learned about 10X Fitness on podcast Pursued high-intensity interval training [12:25] Pamela’s take on high-intensity interval training Bursts of maximal exertion followed by rest Wingate Protocol: 2 20-second sprints in 9-minute ride Focus on cardiovascular fitness [19:00] The CAR.O.L Bike protocol Pamela recommends Wingate Protocol 3 times/week for long-term health and fitness Fat burn setting for weight loss (8-second sprint, 12-second rest) Assess recovery to avoid overstress of system [23:54] The modes of recovery offered at HACKD NormaTec air compression boots Infrared sauna, Joovv, NanoVi and sound therapy [28:37] How Pamela uses the ARX Big 5: 10 seconds eccentric, 10 seconds concentric Maximum effort for full 1:45 (5.5 reps) once/week [34:43] Pamela’s approach to recovery from the ARX Empower clients to trust themselves Track HRV as marker with Oura Ring Average person takes 4 to 8 days [39:29] Case studies of client body composition changes One client down 60 pounds with lifestyle alone Another needed support from endocrinologist Explore physical, mental and spiritual health [42:36] Pamela’s 5 pillars of inner strength Gratitude Courage Compassion Surrender Curiosity/openness [46:16] Pamela’s insight on breathwork + meditation Source of personal transformation Connection to higher consciousness [50:59] What’s next for HACKD Open new location, add breathwork as core offering Spread empowerment + wisdom Learn More About Pamela Gold Gold Evolution HACKD Fitness Resources Find More Strength: 5 Pillars to Unlock Unlimited Power and Happiness by Pamela Palladino Gold Tone House Body by Science: A Research Based Program for Strength Training, Body Building, and Complete Fitness in 12 Minutes a Week by John R. Little and Doug McGuff Lorenzo Delano Mindvalley 10X Fitness Tabata Training Equinox CAR.O.L Bike CAR.O.L Bike Research NormaTec Joovv NanoVi ARX Fit Mike Pullano of ARX on Ali Fitness EP075 Oura Ring ISHTA Yoga Alan Finger on Spotify Sage Rader

Bite into what USA Today dubbed the best burger in Michigan with award-winning horror writer John R. Little as we discuss how seeing his sister's portable typewriter for the first time changed his life forever, the way he launched his career by following in Stephen King's men's magazine footsteps, why he's so fascinated by time and how he manages to come up with new ways of writing about that concept, which writer's career he wanted when he grew up and how buying a copy of Carrie changed that, the reason a science major has ended up mostly writing horror, the most important thing he learned from a night school's creative writing course, which of his new novel's controversial aspects concerned him the most during creation, and much more.

What is self-quantification? How does it differ from biohacking, and how can we use it to optimise our health? Quantified Bob talks all about the value of getting our data and using that information to optimise all aspects of our life. Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode. Topics Discussed in this Episode: Self-quantification versus biohacking Bob’s journey of digging deeper into his own physiology What data to track and measure Tracking your glucose and the benefits of using a blood glucose monitor Personalised diet and nutrition Some things you need to be aware of when getting a gut test Fasting: Should you do it or not? The different types of fasting Some of the things that can have the biggest impact on health-conscious individuals that are strapped for time Key Takeaways: Self-quantification is using technology and data to gain better insights into ourselves and creating actionable steps from that information to optimise your health and well-being. There’s a bit of an overlap between self-quantification and biohacking but they’re not the same. There are people who are tracking aspects of their lives that are not necessarily about their body, whereas there are a lot of biohackers who are trying a hundred different things to optimise their body’s health. Studies have shown people’s personalised glycemic response to different foods. Fasting allows your digestive system to get a break for a few days and allows you to get a metabolic reset. Action Steps: Observe how your body reacts to different foods. Try to keep your glucose in a tight range and avoid big fluctuations. Get a DNA test and/or a gut test. If you’re going to fast, do it during the work week when you’re busy and have no time to think about food. Optimise your sleep space and your home environment. Bob said: “What you see in the data doesn’t necessarily always mean things that are being expressed in your genes [are] also genetic factors. For me, it could be largely tied to [environmental] stress.” “You need to be measuring some things that are actually happening in your life… Just because your genes say one thing, it doesn’t necessarily mean that things are always expressed.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things mentioned in the show: Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week Kindle Edition by John R. Little and Doug McGuff Sponsor Link: Oura Ring - use discount code BODYSHOT for €50 off More from Bob Troia: Bob’s Website Bob’s Twitter (@BobTroia) Bob’s LinkedIn More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

Con la visita de Katie Iglesias, entrenadora personal, platicamos su lesión de columna y cómo Yoga y Pilates le ayudaron a recuperarse rápidamente pero también cómo tuvo que adaptarse a los nuevos movimientos funcionales. Joseph Pilates, creador del movimiento Pilates https://en.wikipedia.org/wiki/Joseph_Pilates Body by Science, John R. Little, Doug McGuff https://amzn.to/2CAhzB4 Arturo Singer, CEO de Longevity Coach https://longevitycoach.com.mx/ Néstor Leal, CHEK HLC3 https://tiendaepica.com/

Arturo y Néstor platican sobre la conciencia del movimiento y entender cómo se mueven y dónde están nuestras extremidades y órganos. Body by Science, John R. Little, Doug McGuff https://amzn.to/2CAhzB4 Arturo Singer, CEO de Longevity Coach https://longevitycoach.com.mx/ Néstor Leal, CHEK HLC3 https://tiendaepica.com/

Arturo y Néstor platican sobre tiempo, intensidad y frecuencia que hacen de un ejercicio eficiente. También se tocan errores comunes y problemas cuando el ejercicio es inadecuado. Body by Science, John R. Little, Doug McGuff https://amzn.to/2CAhzB4 Arturo Singer, CEO Longevity Coah www.longevitycoach.com.mx Néstor Leal, CHEK HLC3 tiendaepica.com

As endurance athletes, we are well aware of the benefits of resistance training but carving out the time can be difficult—and choosing the right weight is often a guessing game. What if there was a way to train in only 8 minutes once a week, using technology that adapts to provide the perfect amount of resistance? Mike Pullano is the Product and Fulfillment Manager at ARX Fit. ARX is the acronym for ‘adaptive resistance exercise,’ and the Austin-based company builds machines and software that facilitate motorized resistance capable of matching the force of any user for the perfect rep every time. ARX Fit is on a mission to shorten the amount of time it takes to work out and offer the safest and most effective form of resistance training on the market. Today, Mike shares his personal journey to discovering ARX, explaining how an injury to his Achilles tendon ignited an interest in biomechanics and physiology. He walks us through his initial resistance training protocol, discussing how his routine and performance changed after he transitioned to ARX. Mike describes how the ARX machines work, what differentiates them from the competition, and who can benefit from the resistance training ARX provides. He offers insight around why ARX is billed as the safest way of weight training and how to adapt an ARX workout based on your personal goals. Listen in for Mike’s take on choosing equipment for a studio and learn where to find ARX machines in your area! Topics Covered [1:05] Mike’s journey to ARX Ballistic training, tore Achilles tendon playing basketball Studied biomechanics and physiology Followed 4-Hour Body protocol and it worked Used early prototype of ARX, blown away in one session [6:37] Mike’s initial resistance training protocol Minimum amount for maximum results A/B routine of 2-3 exercises twice/week Choose arbitrary weight, go as long as possible [8:38] Mike’s resistance training goals Increase weight, reps and time under load ‘Weakest point became ceiling’ [12:20] How the ARX machines work Adaptive, uses motor vs. static weight User creates force against motor Software tracks resistance in real time [14:11] How ARX changed Mike’s training Put on 7 pounds of lean muscle mass Max force output increase of 100-180% 8-minute workout every Thursday [18:36] The advantages of using an ARX machine Deeper level of fatigue than weight-stack machine All benefits of pressing and resisting [21:40] Mike’s dramatic increase in strength Numbers on old machines up 20-30% Added muscle mass (DEXA scan) [23:13] Who might benefit from using ARX machines Goal to build muscle mass, bone mineral density Tendon, ligament stiffness for injury prevention [25:08] Why ARX machines are the safest way of weight training Machine moves at speed, range of motion you choose Removes potential for weight stack to fall on user Select resistance in moment [28:43] How to adapt an ARX workout based on personal goals Simplify, use isometrics for bone density Positive/pushing only (i.e.: glycogen depletion) Body builder might choose negative only [30:44] The scientific studies around ARX Extensive research on eccentric training [32:20] How ARX is different from other machines Best MedX doesn’t adjust to fatigue ARX provides much value in very small space Software provides different ways to motivate [37:40] Mike’s take on choosing equipment for a studio Tools up to individual practitioner ‘Not just about resistance training’ ARX could serve as foundational piece [40:06] Where to find ARX machines in your area Google ARX + your city Studios lease machines Learn More About Mike ARX Fit ARX on YouTube Resources The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman by Timothy Ferriss Body by Science: A Research Based Program for Strength Training, Body Building, and Complete Fitness in 12 Minutes a Week by John R. Little and Doug McGuff PubMed Corporate Warrior