Podcasts about Muscle

What is hybrid training?  Well, that's exactly what you will learn about in this podcast interview with Dr. Alyssa Olenick.  At its core, hybrid training (also known as concurrent training in the scientific literature) is a fusion of strength and cardiovascular training.  Many people feel these types of training are at odds, but in this episode, you're going to learn how hybrid training is not only possible, but can be complimenting, helping you excel in both strength and endurance. In case you're not familiar with Alyssa, she's an Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. And with her strong academic background, she's dedicated herself to both the practical and theoretical sides of fitness, helping thousands of clients crush both their lifting goals and their race finish lines.  Her unique perspective combines the rigors of scientific research with practical, hands-on coaching experience. In chat, Alyssa and I discuss . . . The concept of hybrid training, blending strength and endurance training, and why heavy lifting isn't enough and doesn't “count” as cardio Misconceptions surrounding the interference effect, debunking the “cardio kills gains” myth and exploring how evidence-based research supports the integration of cardio into strength training routines for enhanced results Differentiating the benefits of strength training and cardiovascular exercise, explaining why both are essential for a balanced, effective training regimen The correlation between cardiovascular health and quality of life, and how a developed aerobic system can amplify strength training and overall physical performance How to turn cardio “exercise” into a training system with progression Practical advice on combining cardiovascular and resistance training for optimal results, including tips on protein intake, carb periodization, and effective fatigue management Personal experiences and insights into maintaining muscle and losing fat through cardio, while balancing the intensity of strength training And more . . . If you're intrigued by the idea of becoming both stronger and fitter simultaneously, or if you're simply looking for an innovative approach to mix up your current fitness program, then this podcast is for you.  Listen in to explore the world of hybrid training with Alyssa Olenick! --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:16 - What are your thoughts on hybrid training? Is endurance training not effective for muscle growth compared to strength training? 16:55 - Do you get enough cardio from just strength training alone? 35:42 - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! 37:53 - Can cardio help improve my strength training? 32:30 - How much cardio does it take to see a dip in performance with strength training? 44:01 - Is it okay to do cardio before or after your strength training workout? 52:38 - Is an hour maybe two hours enough per week to get all the benefits from cardio? 1:21:37 - Where can people find you and your work? --- Mentioned on the Show: Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! Alyssa's website: https://doclyssfitness.com/ Alyssa's Instagram: https://www.instagram.com/doclyssfitness/ Alyssa's YouTube: https://www.youtube.com/channel/UCW4CCAMyceAtaGVKhpUqcfQ The Messy Middle Podcast: https://podcasts.apple.com/us/podcast/the-messy-middle-podcast/id1528851577

The majority of women are those who suffer from Hashimoto's, but some men can be diagnosed with Hashimoto's. Dr. Jade Teta is one of these men. He shares how to eat, train, and regulate our nervous system to manage the symptoms of Hashimoto's. He shares insight and the understanding of specific proteins secreted from the muscle tissue while training called myokines that help regulate our hormones and immune system. He also shares how to support our mitochondria if we feel fatigued with Hashimoto's with Urolithin A and moving our body. He shares the pathway of how exercise can be inflammatory and anti-inflammatory. A great podcast episode which an extraordinary human being.00:00 Introduction of Dr Jade Teta03:09 Men with Hashimoto's03:45 How estrogen plays a role in Hashimoto's4:25 Hashimoto's is more stable in men than women5:42 How an increase in thyroid antibodies doesn't mean worse Hashimoto's symptoms9:27 How to Diagnose Hashimoto's in Men15:22 Why a Vegetarian diet is not good for Hashimoto's15:47 How to change your training after getting diagnosed with Hashimoto's17:01 Why not overtrain with Hashimoto's18:01 Stress and Hashimoto's20:01 New mom stress and Hashimoto's21:07 Stress: The starvation Response26:48 HRV and HRR30:41 What are myokines, and why are they important for Hashimoto's?35:16 How is working out inflammatory and anti-inflammatory at the same time?36:59 How is muscle a glucose sink?37:45 Why is insulin important for muscle health?38:51 How to resistance training change genes in the liver?44:41 Hashimoto's fatigue, mitochondria, and Urolithin A50:52 Test for Mitochondrial function52:24 Reverse T3/ Free T3 ratio to assess mitochondrial health52:22 Cellular hypothyroidism Dr. Jade Teta holds a doctorate degree in naturopathic medicine from Bastyr University, an undergraduate degree in biochemistry, and many life-coaching certifications. He has spent 20 years in the natural health, fitness, and fat loss industry having worked as a physician, personal trainer, wellness consultant, and nutrition coach. He's is a best-selling author of numerous books including Next Level Metabolism, Human 365, and the Metabolic Effect Diet- which was ranked by Time Magazine as one of the top diet books of 2010. He has also contributed to the Textbook of Natural Medicine.Currently, he is the Chief Metabolic Architect at Metabolic Living and Founder of Next Level Human. His website jadeteta.com offers educational courses in metabolism, hormonal imbalances, mindfulness and relationships, as well as various health blogs and videos. Dr. Teta also hosts a podcast called The Next Level Human, available anywhere podcasts can be found.Where to Find Jade Teta:On Instagram www.jadeteta.comwww.metabolic.comwww.nextlevelhuman.comFollow Dr Emily Kiberd and Thyroid Strong on Facebook | Twitter | Instagram | TikTokIf you want more information on when the doors open for the next round of Thyroid Strong, join the waitlist:

The allure of testosterone booster supplements is obvious.  They're a perennially popular topic because the promises are highly enticing, from giving you a surge of energy, to enhancing muscle growth, speeding up fat loss, and even aiding in quicker recovery post-workout. People also claim these supplements improve your sleep, uplift your mood, and even boost your sex drive. The purported benefits are so vast, these products often seem like a bargain, leading many to believe that even if they delivered just half of what's promised, it would still be worth the investment. So, I thought it was high time to record an updated episode on the current state of testosterone boosters.  In this episode, we're going to explore some of the most popular supplements currently available in the market that are reputed to increase testosterone levels.  Tune in because we'll discuss creatine, D-Aspartic Acid, ashwagandha, tongkat ali, zinc, boron, and more. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:30 - What is a testosterone booster? How does it differ from testosterone replacement therapy (TRT)? 3:29 - What are some specific supplements that boost testosterone? 7:01 - What is D-Aspartic acid? 11:45 - What is ashwagandha? 15:15 - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points! 18:21 - What is fenugreek? 23:06 What is tribulus terrestris? 24:20 - What is tongkat ali? 26:25 - Can zinc improve testosterone levels? 28:24 - What is boron? Mentioned on the Show: Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

I'm so excited to share with you a recent interview I did with Mike Matthews on the Muscle for Life podcast. You've probably heard of Mike if you've been in the industry for any length of time and this was a great discussion all around metabolic health, biofeedback, factors and considerations to improve metabolism, and more! Topics include:   - Relationship Between Metabolism and Overall Health - Influence of Genetics and Metabolic Health - The Role of NEAT for Overall Health - Why a Calorie Deficit Should be a Season Rather than a Lifestyle - Incorporating Biofeedback in Our Lifestyles - The Importance of Micronutrients ---------- No-Cost Coaching Resources and Gifts for Our Listeners The Check-In Checklist: https://www.academy.sammillerscience.com/checklist   [Free] Metabolism School 101: The Video Series http://www.metabolismschool.com/metabolism-101 ----------  Grab a Copy of My New Book - Metabolism Made Simple ----------  My Live Program for Coaches: The Functional Nutrition and Metabolism Specialization  www.metabolismschool.com ----------  Stay Connected Blogs and Coaching Resources: www.Sammillerscience.com  Instagram: @sammillerscience Facebook: The Nutrition Coaching Collaborative Community  https://www.facebook.com/groups/nutritioncoachingcollaborative TikTok: @sammillerscience - https://vm.tiktok.com/ZTdPVQtMH/ ---------- “This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast and the show notes or the reliance on the information provided is to be done at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment and is for educational purposes only. Always consult your physician before beginning any exercise program and users should not disregard, or delay in obtaining, medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. By accessing this Podcast, the listener acknowledges that the entire contents and design of this Podcast, are the property of Oracle Athletic Science LLC, or used by Oracle Athletic Science LLC with permission, and are protected under U.S. and international copyright and trademark laws. Except as otherwise provided herein, users of this Podcast may save and use information contained in the Podcast only for personal or other non-commercial, educational purposes. No other use, including, without limitation, reproduction, retransmission or editing, of this Podcast may be made without the prior written permission of Oracle Athletic Science LLC, which may be requested by contacting the Oracle Athletic Science LLC by email at team@sammillerscience.com. By accessing this Podcast, the listener acknowledges that Oracle Athletic Science LLC makes no warranty, guarantee, or representation as to the accuracy or sufficiency of the information featured in this Podcast."

Dr Vonda Wright, double-board-certified orthopaedic surgeon is talking about the musculoskeletal symptoms of low estrogen on BONES, MUSCLE, TENDONS & LIGAMENTS - and what women can and must do now to optimize their strength and mobility after age 35.   In this episode: Musculoskeletal (MSK) aging - injury prevention and staying juicy "Active aging" - what to do in your 30s, 40s, 50s+ How to reduce the threat of "frozen shoulder," or adhesive capsulitis What are the MSK symptoms of menopause? Why is your mother shrinking? What do women need to know? What do women need to do? GET THE SHOW NOTES: www.onairella.com/post/297-dr-vonda-wright Follow Ella on Instagram @onairwithella  Leave a message for Ella at +1 (202) 681-0388   

In this installment of the Best of Muscle For Life, you'll hear hand-picked clips from three popular MFL episodes: an interview with Nick, who used my coaching program to lose 19 pounds and 11% body fat in 90 days, a monologue on whether the benefits of deadlifting outweigh its risks, and a book club episode on Band of Brothers by Stephen E. Ambrose.  Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don't catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym. That's why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I've published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to. So, in this installment of The Best of Muscle for Life, you'll be hearing hand-picked morsels from three episodes: How Legion Coaching Helped Nick Lose 19 Pounds & 11% Body Fat In Just 90 Days (Originally published 7/11/2018) Is Deadlifting Worth The Risk? (Originally published 10/25/2021) Book Club: Band of Brothers by Stephen E. Ambrose (Originally published 8/11/2017) And we'll be starting with number one, How Legion Coaching Helped Nick Lose 19 Pounds and 11% Body Fat in Just 90 Days. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:44 - How Legion Coaching Helped Nick Lose 19 Pounds & 11% Body Fat In Just 90 Days 13:57 - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz 14:38 - Is Deadlifting Worth The Risk? 28:57 - Book Club: Band of Brothers by Stephen E. Ambrose Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

Muscle losses begin at age 30 - if we're not doing anything to prevent them. The average (and no you're not!) individual will lose 3-8% of muscle per decade and a significant amount by age 60. After that, it accelerates. Again.. This is based on historical data. How about we change history?  Loss of muscle is a choice. Now that we have the science. You're either choosing to lose it or choosing not to. Today on the Flipping 50 show, a tool how not to. Even if… you are in bed rest, you're injured, you're traveling, you're caregiving or in front of a computer 8 hours a day.  We've discussed blood flow restriction bands here on Flipping 50 before. This goes a bit deeper. It's the upgrade. If gaining muscle over 50 is right where you are and exactly what you want, this is your episode. However, it's also for your older aging parents, for preparedness if you are injured, for your younger sons and daughters maybe more sedentary and less motivated.  A couple of terms:  KAATSU Blood Flow Restriction  Muna ton es  Kot su My Guest: The CEO and Co-founder of KAATSU, Steven Muñatones had the goal of launching KAATSU globally. In 2014, his dream came true when he introduced KAATSU to the Department of Defense, NASA, CIA, FBI, dozens of NFL, NBA, MLB, NHL and MLS teams, and over 80 universities. Today, Steven has taught KAATSU applications and benefits to thousands including Navy SEALs and Olympic gold medalists as well as women in their second half. Steven's passion for health and fitness stems from his own background. He was an NCAA Division I water polo player and swimmer, and is a Guinness World Record holder, inductee in the International Marathon Swimming Hall of Fame and the Ice Swimming Hall of Fame, and the recipient of the Poseidon Award from the International Swimming Hall of Fame. He coached the USA Swimming national team at 9 international competitions, including 4 world championships, served as an NBC commentator at the 2008 Beijing Olympics, and founded WOWSA, the World Open Water Swimming Association. Improve Menopause Transition Fitness with this Reset: 5-Day Flip: https://www.flippingfifty.com/5dayflip Questions We Answer in This Episode:  What is KAATSU What is double-stacking with KAATSU? How is KAATSU different than other BFR devices? Is KAATSU safe? Why does KAATSU make sense for women over 50? How else can KAATSU be used beyond muscle building? Any contraindications?  Address the needs for the small women here.  Connect with Steve:  www.KAATSU.com Steve on Social: Website www.KAATSU.com  Code: Flipping50 Instagram: https://www.instagram.com/KAATSUglobal/ Facebook: https://www.facebook.com/KAATSU/ LinkedIn: https://www.linkedin.com/in/munatones/ Youtube: https://www.youtube.com/c/KAATSUGlobal Other Episodes You Might Like: Questions About Gaining Muscle and Strength for Women Over 50: https://www.flippingfifty.com/gaining-muscle-and-strength/ After 40 Muscle Is a Girl's Best Friend:  https://www.flippingfifty.com/after-40-muscle/ Resources: Coaching: 90-Minute Ultimate Consultation: https://www.flippingfifty.com/store/coaching-programs/private-coaching-90-min/ Essential Amino Acids: https://www.flippingfifty.com/staylean  

Conditioning is king, no doubt about it. But if you waste away muscle tissue needlessly, you could miss the mark altogether. Listen in as Adam and Joe show how you can maintain the most lean body mass while dieting and finally nail that peak! CONTEST PREP UNIVERSITY - THE SCIENCE OF STAGE-READY Joe Klemczewski, PhD, founder of THE DIET DOC and legendary TEAM KLEMCZEWSKI PERFECT PEAKING, has joined Adam Atkinson, founder of SEE YOU LATER LEANER, to bring you the science of Peakology in an informative daily video catalog! Learn how to master the stage from the coach who pioneered the contest prep coaching industry! Together, Klemczewski and Atkinson have helped clients win more than 500 pro cards, 200 pro titles, and 25 world championships. It's time for your best condition and your biggest win! CONTEST PREP UNIVERSITY COMPLETE PLAYLIST: https://thedietdoc.com/contestprepu THE DIET DOC CONTEST PREP PROGRAM OPTIONS: https://thedietdoc.com/contest-prep OUR OTHER PODCAST: THE MIND-MUSCLE CONNECTION https://www.youtube.com/playlist?list=PLaFD0Y6EtWHNAvcX9hmj7FHBNdWUa1GvE Joe Klemczewski, PhD, and Tyler Wiebe, BSc, have teamed up to connect the grind of the iron to the power of your mind. {~} Klemczewski is the founder of The Diet Doc, LLC, The Flexible Dieting Institute, the National Academy of Metabolic Science coaching certification program, the Nutrition Coaching Global Mastermind, Apex Coach nutrition professional mentorship program, and Contest Prep University. Known as the Godfather of Flexible Dieting and macronutrient tracking, Klemczewski, a former WNBF professional bodybuilder, has helped almost 500 clients win pro cards and more than 150 pro titles. {~} Tyler Wiebe was selected by Paul Revelia as one of Pro Physique's original coaches. Wiebe's expertise in kinesiology and his dedication to the client experience sets him apart as a model to the next generation of coaches. {~} Together, Klemczewski and Wiebe will take you through the real life challenges and strategies to make your training and competition experience a mental force that powerfully matches your effort in the gym. The Mind-Muscle Connection podcast is your source to build a winning mindset, unleash powerful mental growth, and make the world of physique and strength sport endlessly rewarding! The Diet Doc, LLC, is the parent company to many health, fitness, nutrition, and behavioral projects. Founded 25 years ago by Joe Klemczewski, PhD, known as the Godfather of Flexible Dieting, The Diet Doc is equipping the next generation of nutrition coaches. Joe has created the Flexible Dieting Institute, the Nutrition Coaching Global Mastermind, The Mind-Muscle Connection Podcast, and Contest Prep University. Whether you're listening to a podcast or interview as a life transformation client, a physique sport competitor, a performance athlete, a fitness entrepreneur, or just need some life motivation, Joe won't disappoint! SUBSCRIBE TO THIS CHANNEL: http://www.youtube.com/subscription_center?add_user=thedietdocweightloss HOW WE CAN HELP YOU IN YOUR FITNESS CAREER! * Become a member of the Flexible Dieting Institute Professional Coach Association and let us help you build an amazing career!" www.FDI.Coach * Become a National Academy of Metabolic Science Certified Nutrition Consultant: www.namscoach.com * Become a National Academy of Metabolic Science Physique Sport & Transformation Coach: www.namscoach.com LET'S CONNECT! Website: https://www.thedietdoc.com Facebook: https://www.facebook.com/joe.klemczewski Instagram: https://www.instagram.com/joeklemczewski Audio Podcast: https://soundcloud.com/thedietdoc

Conditioning is king, no doubt about it. But if you waste away muscle tissue needlessly, you could miss the mark altogether. Listen in as Adam and Joe show how you can maintain the most lean body mass while dieting and finally nail that peak! CONTEST PREP UNIVERSITY - THE SCIENCE OF STAGE-READY Joe Klemczewski, PhD, founder of THE DIET DOC and legendary TEAM KLEMCZEWSKI PERFECT PEAKING, has joined Adam Atkinson, founder of SEE YOU LATER LEANER, to bring you the science of Peakology in an informative daily video catalog! Learn how to master the stage from the coach who pioneered the contest prep coaching industry! Together, Klemczewski and Atkinson have helped clients win more than 500 pro cards, 200 pro titles, and 25 world championships. It's time for your best condition and your biggest win! CONTEST PREP UNIVERSITY COMPLETE PLAYLIST: https://thedietdoc.com/contestprepu THE DIET DOC CONTEST PREP PROGRAM OPTIONS: https://thedietdoc.com/contest-prep OUR OTHER PODCAST: THE MIND-MUSCLE CONNECTION https://www.youtube.com/playlist?list=PLaFD0Y6EtWHNAvcX9hmj7FHBNdWUa1GvE Joe Klemczewski, PhD, and Tyler Wiebe, BSc, have teamed up to connect the grind of the iron to the power of your mind. {~} Klemczewski is the founder of The Diet Doc, LLC, The Flexible Dieting Institute, the National Academy of Metabolic Science coaching certification program, the Nutrition Coaching Global Mastermind, Apex Coach nutrition professional mentorship program, and Contest Prep University. Known as the Godfather of Flexible Dieting and macronutrient tracking, Klemczewski, a former WNBF professional bodybuilder, has helped almost 500 clients win pro cards and more than 150 pro titles. {~} Tyler Wiebe was selected by Paul Revelia as one of Pro Physique's original coaches. Wiebe's expertise in kinesiology and his dedication to the client experience sets him apart as a model to the next generation of coaches. {~} Together, Klemczewski and Wiebe will take you through the real life challenges and strategies to make your training and competition experience a mental force that powerfully matches your effort in the gym. The Mind-Muscle Connection podcast is your source to build a winning mindset, unleash powerful mental growth, and make the world of physique and strength sport endlessly rewarding! The Diet Doc, LLC, is the parent company to many health, fitness, nutrition, and behavioral projects. Founded 25 years ago by Joe Klemczewski, PhD, known as the Godfather of Flexible Dieting, The Diet Doc is equipping the next generation of nutrition coaches. Joe has created the Flexible Dieting Institute, the Nutrition Coaching Global Mastermind, The Mind-Muscle Connection Podcast, and Contest Prep University. Whether you're listening to a podcast or interview as a life transformation client, a physique sport competitor, a performance athlete, a fitness entrepreneur, or just need some life motivation, Joe won't disappoint! SUBSCRIBE TO THIS CHANNEL: http://www.youtube.com/subscription_center?add_user=thedietdocweightloss HOW WE CAN HELP YOU IN YOUR FITNESS CAREER! * Become a member of the Flexible Dieting Institute Professional Coach Association and let us help you build an amazing career!" www.FDI.Coach * Become a National Academy of Metabolic Science Certified Nutrition Consultant: www.namscoach.com * Become a National Academy of Metabolic Science Physique Sport & Transformation Coach: www.namscoach.com LET'S CONNECT! Website: https://www.thedietdoc.com Facebook: https://www.facebook.com/joe.klemczewski Instagram: https://www.instagram.com/joeklemczewski Audio Podcast: https://soundcloud.com/thedietdoc

As we strive to live longer and healthier lives, we are constantly seeking new ways to improve our well-being.  In this episode of Wellpower, Kristin sits down with peptide expert Nathalie Niddam to explore one such avenue - biohacking and longevity through the use of peptides. While peptides can offer a range of benefits, they must be approached with caution and understanding.  Join Kristin and Nathalie as they delve into the world of peptides, discussing their potential benefits and risks for medical purposes. They also touch upon the importance of seeking expert guidance and trusting your own instincts when it comes to your health.  So, sit back, relax, and prepare to learn about the exciting world of biohacking and longevity through the power of peptides.   Highlights: (11:09) Peptides & Biohacking in the Pursuit of Longevity (23:06) The Dark Side of Semiglutide (25:58) Peptides and Biomechanical Issues (32:38) Bioregulator Peptides: Building Blocks of Protein and Cellular Restoration (42:40) Bioregulators and Gerontology Research (47:18) Peptides: Choosing the right one for you (55:21) Melanotan II and its effects (01:02:32) Risks and Rewards of Peptide Use (01:04:35) Optimizing health with Katsu bands, supplements, and rebounders (01:09:13) Start small and trust your instincts Links: Website: NAT NIDDAM LinkedIn: Nathalie Niddam Instagram: @nathalieniddam Twitter: Nathalie Niddam @nathalieniddam SUPPORT THE WELLPOWER PODCAST BY SUPPORTING THE BRANDS THAT HELP FUND THIS FREE EDUCATION TOOL: VIVARAYS - Get my magic circadian rhythm goggles! In today's modern world, we are chronically exposed to artificial light day and night, disrupting the body's wake/sleep cycle. https://vivarays.com/WELLPOWER  LIGHTPATH LED -  Want the absolute BEST red light therapy panel on the market? I am crazy about the results I see with any of these panels, most especially the LIGHTPATH LED Large Pulsed Pro Series version, which I own:  https://lightpathled.com  Use code WELLPOWER to save 5%. BRAINTAP - Have you heard I voiced 2 Breathwork tracks on Braintap! Burnout paralyzes. BrainTap restores your ability, balance and energy. BrainTap breaks through the overwhelm and makes it possible for you to thrive in overdrive. Save $100 off - Braintap  MITOPURE - Protein powder and muscle maintenance that works! My best kept secret at the intersection of nutrition meets longevity!  timelinenutrition.com/wellpower   WARRIOR WOMAN MODE ONLINE - I have spent the last 20 years and hundreds of thousands of dollars figuring out how to use the body's natural metabolic pathways to work FOR YOU to make the process of elite wellness SIMPLE, INSPIRED, and filled with DAILY JOY.  https://www.wellpower.life/special  YARLAP - Are you tired of the workout "tinkle"? Muscle tone is the key to treating incontinence. When your pelvic floor muscles weaken, everything starts to shift. Yarlap® with AutoKegel® does Kegel exercise workouts for you treating urinary incontinence and toning the pelvic floor muscles for you. https://yarlap.com/ Use code WELLPOWER to save 10%. Dry Farm Wines is offering an extra bottle in your first box order for a penny (because it's alcohol, it can't be free). See all the details and choose your wine consciously with: dryfarmwines.com/wellpower THORNE SUPPLEMENTS - Set up an account in under 90 seconds and reap 15% or more of all your supplements for life with free shipping!  http://thorne.com/u/wellpower    

Today's podcast features coach, writer and educator, Dan John.  Dan is a best-selling author in the field of strength training and fitness, with his most recent work being the “Easy Strength Omni-Book”.  He is known for his ability to transfer complex material into actionable wisdom, has been a many-time guest on the show, and is one of my single greatest influences in the way that I see the process of coaching and training.  As I grow older, coach more populations, and see the field evolve, I view and value Dan's process and wisdom in new and even more meaningful ways. One of those tenants of Dan that means more in each coming year is that, at its core, our training and movements are simple… it's just the years and years of consistent, dedicated immersion in training to fully bring out that simplicity, that “trip up” many people.  So often, we get caught up in the hacks, the shortcuts, and the “3 tips for X” within the social-media fist-fight for eyeballs. On today's episode, Dan talks about a few important concepts that any coach or athlete needs to come back to over and over again in their process, including the power of “compression”, the power of less, and the power of withholding.  Dan speaks on this as it relates to cold track seasons (right before the 80 degree conference meet), and how it relates to the spark of coaching intuition that can happen in an environment deprived from one's typical tools, and even how it can apply to our movement biomechanics. Dan also gets into the nuts and bolts of “snapacity” (snap + capacity) that defines the core of athletic movement (elasticity and the work capacity to sustain it), and the related key muscle actions he calls “The 3 P's”.   Throughout the talk, Dan highlights the simple and core principles that drive training progress over time, as well tying in concepts on philosophy and personal growth that transcend training itself. Today's episode is brought to you by Lost Empire Herbs, and LILA Exogen Wearable Resistance Training Gear. For 15% off of Exogen Wearable resistance, follow this link to lilateam.com or use code: jfs2023 at checkout. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for FREE (just pay for shipping), head to: justflypinepollen.com. View more podcast episodes at the podcast homepage. Timestamps and Main Points: 2:01 – An update on how Dan's track season has been, speaking on the upsides of the “compressed” format of his season based on weather 7:25 – Why “compressing and expanding” is such a critical element of one's athletic performance, as well as life itself 12:13 – The importance of effort-level in human movement, and not “over-striking” a hammer against a nail 18:11 – The “3P's” of muscle action; on the level of “Point, Poke, and Snap” as applied to explosive sport movement 29:41 – The importance of myth, story and tragedy in sport, life, and re-inventing ourselves” 35:01 – How sport movement, such as the discus or hammer, is like a symphony in nature, and how “over-trying” and imbalance of fluid effort reduces ones results 46:38 – The application and training of the critical athletic trait Dan calls “Snapacity” 1:00:09 – The simplicity, yet patience that the sport of track and field requires in athlete development Dan John Quotes “We often say, “what you compress, expands”; that is probably one of the greatest truisms of my coaching career.  If I go into your gym and eliminate 9/10 of the equipment, then I find out how good of a strength coach you are” “Sometimes taking things away is what makes you great” “If you hit (the hammer too hard into the nail), it's going to be worse….you've explained track and field, football, and every sport I've ever done in my life” “The 3 P's (of muscle action), point, poke, and snap” “I teach discus throwing, javelin throwing that “you are a bag of rubber bands” and what we want to do for el...

In this weeks episode, I discuss what realistic progress look like for losing body fat and gaining muscle. We hope you enjoy the show!   Nutrition Questions? Text 214-799-2521   Download My Book: Click HERE   #iCoachNutrition Facebook Community: Join HERE   Apply For Coaching: Apply HERE Website: www.iCoachNutrition.com TikTok: @coachjustinmurphy Instagram: @coachjustinmurphy Facebook: iCoach Nutrition YouTube: Justin Murphy - iCoach Nutrition Twitter: @coachjmurphy LinkedIn: Justin Murphy Email: justin@icoachnutrition.com

Godfather of Flexible Dieting and macronutrient tracking, Klemczewski, a former WNBF professional bodybuilder, has helped almost 500 clients win pro cards and more than 150 pro titles. {~} Tyler Wiebe was selected by Paul Revelia as one of Pro Physique's original coaches. Wiebe's expertise in kinesiology and his dedication to the client experience sets him apart as a model to the next generation of coaches. {~} Together, Klemczewski and Wiebe will take you through the real life challenges and strategies to make your training and competition experience a mental force that powerfully matches your effort in the gym. The Mind-Muscle Connection podcast is your source to build a winning mindset, unleash powerful mental growth, and make the world of physique and strength sport endlessly rewarding! The Diet Doc, LLC, is the parent company to many health, fitness, nutrition, and behavioral projects. Founded 25 years ago by Joe Klemczewski, PhD, known as the Godfather of Flexible Dieting, The Diet Doc is equipping the next generation of nutrition coaches. Joe has created the Flexible Dieting Institute, the Nutrition Coaching Global Mastermind, The Mind-Muscle Connection Podcast, and Contest Prep University. Whether you're listening to a podcast or interview as a life transformation client, a physique sport competitor, a performance athlete, a fitness entrepreneur, or just need some life motivation, Joe won't disappoint! SUBSCRIBE TO THIS CHANNEL: http://www.youtube.com/subscription_center?add_user=thedietdocweightloss HOW WE CAN HELP YOU IN YOUR FITNESS CAREER! * Become a member of the Flexible Dieting Institute Professional Coach Association and let us help you build an amazing career!" www.FDI.Coach * Become a National Academy of Metabolic Science Certified Nutrition Consultant: www.namscoach.com * Become a National Academy of Metabolic Science Physique Sport & Transformation Coach: www.namscoach.com LET'S CONNECT! Website: https://www.thedietdoc.com Facebook: https://www.facebook.com/joe.klemczewski Instagram: https://www.instagram.com/joeklemczewski Audio Podcast: https://soundcloud.com/thedietdoc

Our modern day tap water is contaminated with everything from pesticides to pharmaceuticals. EVERY health optimization plan should include clean, pure drinking water. However, navigating choices for effective filtration systems can be a challenge - that's why I went straight to the source… Today I've brought international water expert, Robert Slovak, onto the Muscle Intelligence Podcast. Robert co-founded company Water and Wellness after 40+ years as one of the world's foremost water scientists; he and his brother were pioneers in reverse osmosis technology development and all of its applications. You'll learn: The Dangerous Chemicals & Contaminants Lurking in Tap Water #1 Key Measure to Keeping Your Family's Health and Hormones in Tact The BEST, Most Cost-Effective Water Filtration System for Your Home Why Remineralization of Water is More Important Today than EVER Before The Mineral Solution that Can Heal Sickness and Increase Performance Pick up the free episode guide at muscleintelligence.com/learn for the top tips and tools from this episode. Mentioned in this Episode: Organifi: Get 20% off Organifi's full suite of adaptogenic blends and powdered juices at organifi.com/muscle or use code MUSCLE at checkout. Water and Wellness: If you're someone who's serious about optimizing your health AND helping your family do the same, check out waterandwellness.com/muscleintelligence, to get an exclusive discount worth 10% off all products, as well as big discounts on product bundles. For those of you residing in Canada, go to Water and Wellness' sister site, vitaexpress.ca/muscleintelligence to get the same amazing offers. If you're a man over 35 looking for a simple, effective and personalized plan to help you look, feel and perform better than you did in your 20s, click here to learn more about our upcoming programs.

LSF Member of the month Carolyn Dike who's 60 years old has put on 5 pounds of muscle in just 12 months! As she would tell you in her own words you're never too old to begin a fitness routine! Tune-in now to learn more about Carolyn and the #1 strategy on how she did it!

Conditioning is king, no doubt about it. But if you waste away muscle tissue needlessly, you could miss the mark altogether. Listen in as Adam and Joe show how you can maintain the most lean body mass while dieting and finally nail that peak! CONTEST PREP UNIVERSITY - THE SCIENCE OF STAGE-READY Joe Klemczewski, PhD, founder of THE DIET DOC and legendary TEAM KLEMCZEWSKI PERFECT PEAKING, has joined Adam Atkinson, founder of SEE YOU LATER LEANER, to bring you the science of Peakology in an informative daily video catalog! Learn how to master the stage from the coach who pioneered the contest prep coaching industry! Together, Klemczewski and Atkinson have helped clients win more than 500 pro cards, 200 pro titles, and 25 world championships. It's time for your best condition and your biggest win! CONTEST PREP UNIVERSITY COMPLETE PLAYLIST: https://thedietdoc.com/contestprepu THE DIET DOC CONTEST PREP PROGRAM OPTIONS: https://thedietdoc.com/contest-prep OUR OTHER PODCAST: THE MIND-MUSCLE CONNECTION https://www.youtube.com/playlist?list=PLaFD0Y6EtWHNAvcX9hmj7FHBNdWUa1GvE Joe Klemczewski, PhD, and Tyler Wiebe, BSc, have teamed up to connect the grind of the iron to the power of your mind. {~} Klemczewski is the founder of The Diet Doc, LLC, The Flexible Dieting Institute, the National Academy of Metabolic Science coaching certification program, the Nutrition Coaching Global Mastermind, Apex Coach nutrition professional mentorship program, and Contest Prep University. Known as the Godfather of Flexible Dieting and macronutrient tracking, Klemczewski, a former WNBF professional bodybuilder, has helped almost 500 clients win pro cards and more than 150 pro titles. {~} Tyler Wiebe was selected by Paul Revelia as one of Pro Physique's original coaches. Wiebe's expertise in kinesiology and his dedication to the client experience sets him apart as a model to the next generation of coaches. {~} Together, Klemczewski and Wiebe will take you through the real life challenges and strategies to make your training and competition experience a mental force that powerfully matches your effort in the gym. The Mind-Muscle Connection podcast is your source to build a winning mindset, unleash powerful mental growth, and make the world of physique and strength sport endlessly rewarding! The Diet Doc, LLC, is the parent company to many health, fitness, nutrition, and behavioral projects. Founded 25 years ago by Joe Klemczewski, PhD, known as the Godfather of Flexible Dieting, The Diet Doc is equipping the next generation of nutrition coaches. Joe has created the Flexible Dieting Institute, the Nutrition Coaching Global Mastermind, The Mind-Muscle Connection Podcast, and Contest Prep University. Whether you're listening to a podcast or interview as a life transformation client, a physique sport competitor, a performance athlete, a fitness entrepreneur, or just need some life motivation, Joe won't disappoint! SUBSCRIBE TO THIS CHANNEL: http://www.youtube.com/subscription_center?add_user=thedietdocweightloss HOW WE CAN HELP YOU IN YOUR FITNESS CAREER! * Become a member of the Flexible Dieting Institute Professional Coach Association and let us help you build an amazing career!" www.FDI.Coach * Become a National Academy of Metabolic Science Certified Nutrition Consultant: www.namscoach.com * Become a National Academy of Metabolic Science Physique Sport & Transformation Coach: www.namscoach.com LET'S CONNECT! Website: https://www.thedietdoc.com Facebook: https://www.facebook.com/joe.klemczewski Instagram: https://www.instagram.com/joeklemczewski Audio Podcast: https://soundcloud.com/thedietdoc

Conditioning is king, no doubt about it. But if you waste away muscle tissue needlessly, you could miss the mark altogether. Listen in as Adam and Joe show how you can maintain the most lean body mass while dieting and finally nail that peak! CONTEST PREP UNIVERSITY - THE SCIENCE OF STAGE-READY Joe Klemczewski, PhD, founder of THE DIET DOC and legendary TEAM KLEMCZEWSKI PERFECT PEAKING, has joined Adam Atkinson, founder of SEE YOU LATER LEANER, to bring you the science of Peakology in an informative daily video catalog! Learn how to master the stage from the coach who pioneered the contest prep coaching industry! Together, Klemczewski and Atkinson have helped clients win more than 500 pro cards, 200 pro titles, and 25 world championships. It's time for your best condition and your biggest win! CONTEST PREP UNIVERSITY COMPLETE PLAYLIST: https://thedietdoc.com/contestprepu THE DIET DOC CONTEST PREP PROGRAM OPTIONS: https://thedietdoc.com/contest-prep OUR OTHER PODCAST: THE MIND-MUSCLE CONNECTION https://www.youtube.com/playlist?list=PLaFD0Y6EtWHNAvcX9hmj7FHBNdWUa1GvE Joe Klemczewski, PhD, and Tyler Wiebe, BSc, have teamed up to connect the grind of the iron to the power of your mind. {~} Klemczewski is the founder of The Diet Doc, LLC, The Flexible Dieting Institute, the National Academy of Metabolic Science coaching certification program, the Nutrition Coaching Global Mastermind, Apex Coach nutrition professional mentorship program, and Contest Prep University. Known as the Godfather of Flexible Dieting and macronutrient tracking, Klemczewski, a former WNBF professional bodybuilder, has helped almost 500 clients win pro cards and more than 150 pro titles. {~} Tyler Wiebe was selected by Paul Revelia as one of Pro Physique's original coaches. Wiebe's expertise in kinesiology and his dedication to the client experience sets him apart as a model to the next generation of coaches. {~} Together, Klemczewski and Wiebe will take you through the real life challenges and strategies to make your training and competition experience a mental force that powerfully matches your effort in the gym. The Mind-Muscle Connection podcast is your source to build a winning mindset, unleash powerful mental growth, and make the world of physique and strength sport endlessly rewarding! The Diet Doc, LLC, is the parent company to many health, fitness, nutrition, and behavioral projects. Founded 25 years ago by Joe Klemczewski, PhD, known as the Godfather of Flexible Dieting, The Diet Doc is equipping the next generation of nutrition coaches. Joe has created the Flexible Dieting Institute, the Nutrition Coaching Global Mastermind, The Mind-Muscle Connection Podcast, and Contest Prep University. Whether you're listening to a podcast or interview as a life transformation client, a physique sport competitor, a performance athlete, a fitness entrepreneur, or just need some life motivation, Joe won't disappoint! SUBSCRIBE TO THIS CHANNEL: http://www.youtube.com/subscription_center?add_user=thedietdocweightloss HOW WE CAN HELP YOU IN YOUR FITNESS CAREER! * Become a member of the Flexible Dieting Institute Professional Coach Association and let us help you build an amazing career!" www.FDI.Coach * Become a National Academy of Metabolic Science Certified Nutrition Consultant: www.namscoach.com * Become a National Academy of Metabolic Science Physique Sport & Transformation Coach: www.namscoach.com LET'S CONNECT! Website: https://www.thedietdoc.com Facebook: https://www.facebook.com/joe.klemczewski Instagram: https://www.instagram.com/joeklemczewski Audio Podcast: https://soundcloud.com/thedietdoc

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Do hard things! (2:12) The Di Stefano's urgent care scare. (21:17) Adam's embarrassing moment at the Warriors game. (28:34) The sad state of San Francisco. (42:08) ‘Coregasm' is a real thing! (49:06) Lack of muscle is the biggest contributor to the chronic health crisis. (49:53) The hermetic effect of the Green Juice from Organifi. (52:57) Shout out to Word on Fire. (55:22) #Listener Live question #1 - How can I help my muscles take over more instead of my joints? (57:42) #Listener Live question #2 - What should my training focus be while I prioritize my gut health? (1:08:02) #Listener Live question #3 - What is the best approach to get my body less crooked? (1:21:01) #Listener Live question #4 – Will fasting hinder my gains and progress? (1:29:01) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com Visit The Cold Plunge for an exclusive offer for Mind Pump Listeners! **Promo code MINDPUMP at checkout for $150 off your order** Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** May Promotion: MAPS Prime or MAPS Prime Pro or the Prime Bundle 50% off! **Code MAY50 at checkout** Mind Pump #1825: Man Cheats Death & Builds Cold Plunge Business How Emotions Are Made: The Secret Life of the Brain – Book by Lisa Barrett Get The #1 Rated Parking App | SpotHero Human basal metabolic rate has declined over the past 30 years Energy expenditure and activity among Hadza hunter-gatherers Word On Fire 377: How to Live with Joy w/ Chris Stefanick Visit Hiya for an exclusive offer for Mind Pump listeners! MAPS Symmetry Bottoms Up Kettlebell Press Tutorial for SVKO Wild Card Event How to Build Muscle with Isometric Holds - YouTube Mind Pump #2035: Why Diets Always Fail With Dr. Will Cole MAPS Prime Pro Webinar Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Adam | Relationship Psychology (@attachmentadam) Instagram Chris Stefanick (@ChrisStefanick) Twitter Dr. Becky Campbell (@drbeckycampbell) Instagram Dr. Will Cole (@drwillcole) Instagram  

In this Podcast Episode, Mark Bell, Nsima Inyang, and Andrew Zaragoza talk respond to a video from Philip DeFranco on men struggling with body dysmorphia caused by fitness influencers and the fitness community. Watch Philip's video: https://www.youtube.com/watch?v=RzGqsCp_SiE&t=189s   Time Stamps 00:00 Preview 00:48 Episode Start 01:55 Philip Defranco begins, it's ok to be skinny 02:28 What age when we started “Building Muscle” 04:06 Eating habits of young men 09:46 Men and focus on appearance 13:58 Most men care more about looks than success 19:49 Putting too much stock into influencers 29:20 Philip on mental effects of focusing on the body 30:58 Try something other than LIFTING 34:30 George Foreman Come back 39:16 Strength Dysmorphia? 40:50 Screen time and Muscle Dysmorphia and celebrities/influencers bodies 42:20 Phil's Transformation 42:38 Mark's wife Loves Henry Cavill 45:16 Media is also causing Muscle Dysmorphia  and protein shakes are dangerous? 49:18 We're in the age of comparison 51:31 Should you unfollow people to guard your mind? 54:38 Episode End New Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the new Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw   Special perks for our listeners below! ➢ https://withinyoubrand.com/ Code POWERPROJECT to save 15% off supplements!   ➢ https://mindbullet.com/ Code POWERPROJECT to save 15% off Mind Bullet!   ➢ https://goodlifeproteins.com/ Code POWERPROJECT to save up to 25% off your Build a Box ➢ Better Fed Beef: https://betterfedbeef.com/pages/powerproject   ➢ https://hostagetape.com/powerproject Free shipping and free bedside tin!   ➢ https://thecoldplunge.com/ Code POWERPROJECT to save $150!!   ➢ Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained: https://youtu.be/qPG9JXjlhpM   ➢ https://www.vivobarefoot.com/us/powerproject to save 15% off Vivo Barefoot shoes!   ➢ https://vuoriclothing.com/powerproject to automatically save 20% off your first order at Vuori!   ➢ https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep!   ➢ https://marekhealth.com Use code POWERPROJECT10 for 10% off ALL LABS at Marek Health! Also check out the Power Project Panel: https://marekhealth.com/powerproject Use code POWERPROJECT for $101 off!   ➢ Piedmontese Beef: https://www.piedmontese.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150   Follow Mark Bell's Power Project Podcast ➢ https://www.PowerProject.live ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ YouTube: https://www.youtube.com/markbellspowerproject   FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell   Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en   Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz   #PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

Today we are diving into the wonderful and crazy world of carbohydrates. Despite what you may have been told, carbohydrates are not just ultra-processed and refined options. In fact, carbohydrate selection is incredibly diverse and very important to your daily energy intake. By looking at the big picture of what fuel you need when it comes to your training regime, you can get better outcomes when it comes to your training, energy, and recovery. Key Takeaways If You're Confused About Protein Powder: Inform yourself about the science and what the research is saying about different types of supplemental protein Look for a protein powder that is third-party tested and will give your body what it needs Learn how to read the label so that you can make an informed decision when shopping in-store or online Many Women Are Missing Out on Carbohydrates When considering carbohydrates through the lens of strength athletes, power athletes, and moderate to high-intensity training in short durations, carbohydrates are widely misunderstood. I am speaking from personal experience here when I say that carbohydrates are a key fuel source that many athletes, particularly women, are missing out on. If you undertake regular weight training and are looking to build muscle and add strength, you need to consume enough carbohydrates to support your training. While this is all highly contextual, you may not be consuming the proper amount of carbohydrates that your body needs. Carbohydrates Are Your Friend We all have a baseline of carbohydrates that we need to support our training and recovery on a daily basis. However, this can get complex. Your body is not a spreadsheet, and you don't just eat macronutrients out in the real world. This is why it is all about the finesse of understanding what your body needs in relation to the training you are doing. Carbohydrates could be the key that you are missing that is keeping you from falling short of your nutrition and fitness goals. The longer and more intense your sessions are, the more carbohydrate intake you are going to need. I know that sounds simple on the surface, but it can take a lot of repetition and guidance in order to really soak that up. That's why I'm here. What is your favorite carbohydrate source? Share your thoughts with me in the comments section of the episode page. In This Episode The problem with the ‘low carb high fat' approach that has become popular among the peri-menopause crowd (7:52) Understanding the science behind what your body requires on a daily basis (14:28) Sex-specific considerations when it comes to carbohydrates for female athletes (18:07) Carbohydrate ranges for strength athletes or short intense training sessions (20:54) The importance of support and guidance when it comes to bridging the gap in your nutrition (27:12) Quotes “When I work with my students who come into Strength Nutrition Unlocked, my one-on-one clients, or I get questions  DM's from all of you out in the world, carbohydrates are absolutely at the top of the list when it comes to things that people are confused and also curious about.” (1:23) “As an athletic person, you are going to have needs that are probably different from a general baseline of solid nutrition.” (12:42) “This is where knowing your needs, and working with someone who can help you figure that out, can really be helpful in customizing this to your training.” (22:05) “Many, many of the women that I work with underestimate how much actual energy they need daily.” (22:19) “This is really where a coach or nutritionist who is certified and experienced in sports nutrition or a sports dietitian. Those folks like myself can actually help you to move forward instead of being stuck in the weeds.” (29:58) Featured on the Show Apply for Strength Nutrition Unlocked Here Carbohydrates for Women Athletes Article Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow up orders) Get 10% off GORUCK with code FUELYOURSTRENGTH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 376: Peri-Menopause, Low Carb and Fasting in Women Athletes with Dr. Stacy Sims FYS 392: Understanding Total Daily Energy Expenditure

Life is short and Blair Kaplan Venables has a strong desire to do something with her time here on earth! Blair is an expert in social media marketing and the president of Blair Kaplan Communications, a British Columbia-based PR agency. She brings fifteen years of experience to her clients, including global wellness, entertainment and lifestyle brands. She is the creator of the Social Media Empowerment Pillars, has helped her customers grow their followers into the tens of thousands in just one month, win integrative marketing awards and more. She hosts the Radical Resilience podcast and is an international bestselling author. In her free time, you can find Blair growing The Global Resilience Project's community, where users share their stories of overcoming life's most challenging moments. In this episode, Blair shares her incredible story of resilience. Nicole and Blair discuss their experiences with sobriety and how that impacted their ability to create success in their lives. They also discuss the power of words and how to use them to create the life you truly desire. Push play now to hear: ✨ How Blair turned a book into a movement.✨ What it's like to be an accidental entrepreneur.✨ How words are spells. Follow Blair on Facebook, on Instagram, on Twitter, and on LinkedIn.Download Blair's Visibility Roadmap and check out How To Strengthen Your Resilience Muscle.Ready to attract unicorn clients!? Book a call with the Wonder Team!And as always, for more trouble go to Real Unicorns Don't Wear Pants. 

The high performers I work with aim to not only optimize their lives around training, nutrition, and business, but also around their relationships.  Our personal relationships play a huge role in quality of life, output, and ultimately, success. Today's interview with human behavior and relationship expert Alison Armstrong dives deep into how our biology influences decision making, the hormonal differences that manifest in behavior, and the MOST important things for men and women to be aware of in one another. Alison Armstrong is a sought-after speaker and thought-leader amongst people with the desire to live empowered lives. Her philosophy and approach are referenced and taught by other authors, speakers, business consultants and therapists. Alison's exploration of human behavior began in 1991, with her decision to study men: “To find out how I was bringing out the worst in them. And hopefully, how to bring out the best.” Her success in understanding men naturally led to studying women's behavior and making vital connections between the two. As her work has evolved, Alison now illuminates human characteristics that precede and express themselves regardless of gender, age and upbringing. You'll learn: How Human Biology Impacts your Decision Making Personal Development Tools to Strengthen Relationships The Hormonal Differences that Affect Behavior in Men & Women The MOST Important Awareness to have of the Opposite Sex How to Solve Common Relationship Frustrations & Issues Get the full episode guide for FREE at muscleintelligence.com/learn Learn more from Alison Armstrong: https://www.alisonarmstrong.com/ The Queen's Code audiobook LUX Online Course "Why You Can't Trust Men to Tell the Truth" Support our sponsors: Organifi green and red juice powders are a staple in my kitchen, and in my suitcase when I travel. These delicious, whole food drink blends are the perfect way to meet your micronutrient needs. Get 20% off with code MUSCLE at organifi.com/muscle If you're a man over 35 looking for a simple, effective and personalized plan to help you look, feel and perform better than you did in your 20s, click here to learn more about our upcoming programs.    

On this week's episode of the Escape Your Limits Podcast, Jerry Brainum is returning for his second interview by popular demand. He has a distinguished background as a competitive bodybuilder who trained alongside Arnold Schwarzenegger during the 70s. Beyond his achievements in bodybuilding, he boasts over 30 years of experience in researching and writing about all aspects of fitness. His remarkable career includes serving as the editor of Muscle and Fitness magazine for a decade, as well as being an editor-at-large for Flex magazine and a regular contributor to Ironman magazine for 28 years. In our last interview, he debunked the truth of steroids, bodybuilding, and the deathly effects of “safe supplements.” Today, he passionately shares: •                     The drawbacks of Ozempic and other fat loss burners as a weight loss solution •                     The only drug that is known to extend lifespan even in middle-age people •                     And the science behind creatine, where it comes from, and whether it is necessary to phase on and off the supplement To sign up for Applied Metabolics, click here! https://www.appliedmetabolics.com/

It's resistance training for women over 40 Q and A time! An attendee at the What, When & Why to Exercise for Women 40+ asked this question and other trainers and you may also have this question.  Q: Can you explain how 'progressive overload' builds strength/gains muscle (hypertrophy)?  Is it possible for someone who is working out at home and doesn't have the ability to increase the weight amount itself (eg only has one pair of dumbbells).  Hypothetical individual has a pair of 10lb dumbbells, various resistance mini-bands, 1x 15lb kettlebell, and their bodyweight ;-) This is a two-part resistance training Q and A. Let's answer progressive training first.  How progressive overload builds strength/gains muscle  When the body is subjected to loads beyond daily activities, whether in exercise with a purpose to gain muscle and strength or in some extra effort required for a short time, like the lifting of boxes during a move, or playing the first round of golf after a winter off or playing 36 holes when you're used to playing 18. Some additional stress is experienced by the muscle. The body's response is much like a body's response to an illness or to a vaccine. Subject to the pathogen the body gains resilience to fight that particular pathogen.  Muscle subject to additional load beyond normal, also responds with greater resilience. Muscle is damaged under stress. Microtears in muscle from exercise or exertion are normal. Provided there is a period of rest after additional load, the muscle doesn't just repair. Like immunity, the muscle super-compensates so if it's exposed to that load again, it can easily handle it next time.  That means you'll easily pick up the same load next time. But to make gains in strength you'll need to increase the load again to achieve the same super-compensation.   What's Not Progressive Resistance Training Repeatedly picking up the same load will cause adaptations only to the point there is muscle fatigue. Meaning you could do more repetitions to muscular fatigue. And you'll gain more muscle endurance. However, it's not going to increase your strength necessarily. Strength increases usually increase endurance at lighter loads though.  Progressive overload has to be a part of a successful exercise program to continue to experience benefits. At some point you may reach a maintenance phase, but that isn't an indication you'll do the same workouts and continue to hold the same level of fitness. You'll need to organize and structure workouts that vary the stress placed on muscle or the human body will lose fitness doing the same thing over time. Your adaptation to stress is going to require you continue to challenge it. Progressive Overload can be achieved by either doing workouts where the repetitions to completion may be 12. As you pick up weights that will help you reach fatigue in 12 repetitions, your body will respond if adequate rest and recovery is provided. (That's time between exercise as well as rest and nutrition)...(listen to podcast for more) What is Tempo Training? One of those techniques that we play with in Flipping 50 programs is Tempo training. It manipulates time-under-tension. It's the simple idea that holding something that for a short time isn't heavy, will become heavy the longer you hold it. Take a baby. Holding a baby is awesome… but if you're doing it in the same position for too long, pretty soon your arm cramps or when you hand them back to mom and dad you are a little sore, right?  Tempo training makes it easy to get a little more life out of limited weights you may have available when you find you no longer can reach fatigue.  It's also helpful when you are at a point that you feel vulnerable, potentially because of injuries, or just have reached a point where you can't train one muscle group without straining another. Increasing the weight load isn't an answer so this temp can be.  With Tempo training you implement pauses at the beginning and or end point of range of motion and manipulate the speed of the concentric and eccentric contractions. For instance, in a recommended speed of resistance training a repetition takes 1-2 seconds to life and 3-4 seconds to lower or up to about 6 seconds per repetition... (listen to podcast for details) In a Resistance Training Bicep Curl for Instance:  As you lift a weight you go from a long arm to a flexed elbow the muscle has to shorten to bring the weight toward your shoulder.  As you put the weight down, the biceps are still under contraction, but they slowly lengthen again – much like when you take your foot slowly off the brake. The muscle is still controlling the movement.  There are really four points we can manipulate in a repetition: ·      The initial concentric movement or lift – which is that shortening phase  ·      The end of range of motion opposite of the start ·      The eccentric movement or lengthening of the muscle.  ·      The starting point/which will also be the endpoint. TEMPO TRAINING RESISTANCE TRAINING TECHNIQUE (Heads up that the order of these concentric and eccentric contractions changes when you're talking about standing squats or lunges).  When I designate a tempo workout I would say I want you to do this with:  2-2-4-2  The first number indicates the time to (bicep curl) raise the weight toward your shoulder.  The second number indicates a “hold” at my shoulder while the bicep is fully contracted.  The third number or “4” is the eccentric movement down with the weight. The last number is the “hold at the end of the repetition before beginning a new one.  I could manipulate that by eliminating the hold at the end making it 2-2-4-0. I can increase the time of lifting and holding to match the eccentric contraction 4-4-4-0.  I can extend the eccentric contraction 2-2-6-2.  ... details in the audio episode.  That said… I suggest, a woman is limiting her health by having one pair of dumbbells. If investing in at least 3 sets isn't possible, look around for backpacks or carry on luggage and ways you can find additional weight.  Other Episodes You May Like:  Strength Training Enough for Bones Not Adrenal Fatigue: https://www.flippingfifty.com/strength-training-enough/ Total Body or Spilt Routine: https://www.flippingfifty.com/total-body-or-split-routine-453/    

How do you go on vacation and enjoy yourself without losing progress or gaining body fat? How often should you adjust your calories while bulking or cutting?  How can you maintain your physique without counting macros or calories? Is it better to get 6 hours of sleep or get 5 hours of sleep to fit in a workout? Is one full-body workout per week enough to maintain muscle? All of that and more in this Q&A podcast. Over on Instagram, I've started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I'm going to cover a variety of questions. And keep in mind some of these questions are just for fun. :) So if you want to ask me questions in my Instagram stories, follow me on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don't like it, let me know that too or how you think it could be better. --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:55 - Counting macros leads me back to disordered eating. How can I maintain my physique? 8:02 - Taking a week off for vacation will I lose or hinder progress? 10:45 - How come non-contributing taxpayers are allowed to vote? 11:39 - 50% off all protein powders! www.buylegion.com 13:50 - Would you suggest 6+ hours of sleep or 5 hours of sleep and a morning workout? 15:55 - Do you advise the usage of creatine for all weight levels and fitness goals? 16:56 - How do I keep myself accountable? 18:10 - How often do you update your calories when you're cutting or bulking? 19:12 - Will Legion ever get new apparel? 19:46 - Is one full-body workout per week enough to maintain muscle? 21:32 - Once we have to swap meat for bugs what would be your bug of choice? 21:56 - Why does one of my thighs look smaller than the other? 22:28 - Can't sleep during a calorie deficit? 24:42 - How to stop being afraid of asking for help? 24:58 - Thoughts on these uneducated popular fitspos making their own line of supplements? 30:54 - Why didn't you call the sequel to Bigger Leaner Stronger to Biggerer Leanerer Strongerer? 31:25 - What is the current book you are reading? --- Mentioned on the Show: Get 50% off all protein powders during my BOGO sale! Go to buylegion.com and use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!

In this day and age, the majority of us have either experienced first-hand a mental health issue such as depression or anxiety, or known someone who has. While mental health is a less popular topic in the health and fitness world than training or nutrition might be, it has just as much value… Today's guest on the Muscle Intelligence Podcast, Dr. Chris Palmer, is working at the interface of metabolism and what we call mental disorders, and is dedicated to improving the lives of people suffering from mental illness. Dr. Christopher Palmer is a Harvard Medical School Physician, Researcher, Consultant, and Educator.  He has extensive experience and expertise in psychopharmacology, psychotherapy, and complementary and alternative treatments for psychiatric disorders. Dr. Palmer is also pioneering the use of the ketogenic diet and other lifestyle mediations as a treatment for psychiatric disorders, and is working with researchers from around the world to assess the effectiveness of these treatments in real people. You'll learn: How Mitochondrial Malfunction Causes Mental Illness The Effects of Stress on Your Human Metabolism Adolescent Mental Health: The Risk Factors to be Aware of Dietary and Lifestyle Interventions to Treat Metabolic Dysfunction Pick up the FREE episode guide at https://muscleintelligence.com/learn Learn more from Dr. Chris Palmer https://brainenergy.com/ https://www.chrispalmermd.com/ Please support our sponsors: Shop 15% off of one of my favorite high protein snacks - grass fed, grass finished beef sticks from PaleoValley.  Head to https://paleovalley.com/muscle to redeem this deal and use code MUSCLE on PaleoValley's full product line! If you're a man over 35 looking for a simple, effective and personalized plan to help you look, feel and perform better than you did in your 20s, click here to learn more about our upcoming programs.

The world of bodybuilding is in a time of expansion and growth and it has the potential to offer a wider range of services to it's athletes including more educational opportunities, more clinics, better coaching, better shows, and much more. That is exactly what Premier Muscle Championships is doing with their events and opportunities. They are bringing new opportunities to athletes in the Indiana region. Check out what they have going on in this episode! Find us on IG @theweightroompodcast @npcpremier_musclechampionships The Weight Room's Coaches Corner (Find your next coach!): https://www.theweightroompodcast.com/fitnesscoaches SPONSORS: SMOKIN GUN COFFEE: https://smokinguncoffee.com/ USE CODE TWR10 FOR 10% OFF YOUR ORDER All Sport Pharmaceuticals for your supplement needs: https://allsportpharmaceuticals.com/ Pure Spectrum CBD Use CBD? Support The Weight Room with code TWR15 and get 15% off: https://www.purespectrumcbd.com/ New TWR MERCH HERE: https://www.weightroompodcast.com/ SUBSCRIBE to The Weight Room on YouTube, Apple Podcasts, Spotify, and anywhere else you listen to podcasts! The Weight Room on YouTube: https://www.youtube.com/channel/UCdnZ... The Weight Room on Apple Podcasts: https://podcasts.apple.com/us/podcast... The Weight Room on Spotify: https://open.spotify.com/show/4agELk0... Sign up for The Weight Room Newsletter: https://lp.constantcontactpages.com/s... NEW EPISODES EVERY MONDAY AND THURSDAY Thanks for all your support and if you have any questions, thoughts, or concerns please message @theweightroompodcast on Instagram or email theweightroompodcast@gmail.com

“Why am I bloated?” It's a conversation starter for many of the clients and students I've worked with. First, this. Midlife gut issues are common, not normal. Ironically, some of the healthy habits you have may be getting in the way of your optimal absorption of nutrients, digestion and or elimination.  In a recent previous episode, Protein Supplements: What, When & Why to Exercise for Women 40+ (make this a live link) Why Whey Protein Doesn't Work for Many at Midlife  What's important to keep in mind is that whey is notoriously the go-to. However, of the many whey protein powders on the market a very high percent were found to have toxins, sugars, or significant heavy metals (mercury and lead) and weren't third party tested before reaching the shelf. The advantage of whey and reason it's been so widely used by body builders is the rapid absorption – making it easy to digest pre and or post workout. It supports muscle repair and recovery and glycogen replacement very well.  It is dairy, however. A known inflammatory (especially if you have an autoimmune issue like arthritis, lupus or Hashimoto's) dairy is one of the first things that removed will improve health and decrease aches and pains and reduce inflammatory markers. Many women in midlife find with hormone changes – related to the hormone influence on the gut – dairy causes bloating, constipation, diarrhea, skin or joint pain, when it hadn't before.  Soy Protein for Women in Menopause Soy is another ingredient or protein option whether in powder or as milk, tofu, or other source. It however has a history as an obesogenic, goitrogenic, and estrogenic. That is, respectively it causes fat storage, disrupts thyroid function, and confuses the body to think it's estrogen.  Egg Protein Powder or Scrambled for Muscle Building? Less popular, but also on the shelves are egg protein powders. Eggs, though categorized differently than dairy, can also be highly likely to be food sensitivities. Occasionally, eggs may work. Daily though this is where the gut is subject over and over to a type of assault that will make it hard to heal from any existing gut issue. Even little bits of the right medicine make you well. By the same token, little bits regularly of the wrong food can make you sick or interfere with your optimal health.  You will find brown rice protein powder as well. This isn't a complete protein, will have more carbohydrate. But is cheaper, for a reason. I think of this as “filler.” If it's a part of protein powders, you want to check on the amount. Where is it listed in the ingredients.   What Are Non-Allergenic Protein Powder Options for Women Over 40? So, that leaves a hydrolyzed beef option for animal protein (complete essential amino acids but fewer than even a plant protein and a little bit more like collagen) and a plant-based option like Pea, pumpkin, or hemp. Pea, pumpkin and hemp are all complete proteins, meaning they have all the essential amino acids in them.  My choice for muscle is a Pea-based protein powder with added collagen and hemp hearts. Your best bet is of course animal protein and with it you'll reach a high amount of 3 particularly important EAA, called Branch Chain AAs. Those are leucine, isoleusine, and valine. The greatest of these is leucine. Ideally, you want 2.3-2.5 minimum of leucine per meal of 30 or more gm of protein. With animal protein that's easy. With plant it's not as easy. For older adults as well as for body builders and endurance athletes – three populations with greatest demand for protein for muscle preservation or building – high or at least adequate leucine levels are scientifically tied to better results.  Should you supplement with BCAAs.. For women not eating adequate calories or protein, the first step would be to take EAA. You need them all.  If you're eating all the protein you need in a day, the next step if you're struggling to gain muscle would be BCAA. If you skip from a low protein diet, or completely from plants to BCAAs the other building blocks of muscle aren't there. That's a shaky foundation.  Plan your meals around high quality protein. Plant or animal sources can all count. Consider what's missing. Is there a way to add this with food? Do you want or need to consider supplementation either in a powder – adding a shake to your meal, or in tablets – based on the feedback your body is giving you?  Track the Results of Supplements on Your Body Track your muscle. Track your body composition. Pay attention to digestive and elimination issues you may be passing off as “normal.” Keep in mind too that at 70 adults have about 10% of the stomach acid they did at 20. That is the very thing that helps you digest food. Eating stressed, rushed or doing 3 other things while eating? Even if you're not 70, there's a high chance you're not going to digest well.  A few things CAN help.  First, take a few deep breaths before you eat.  Turn other stimuli off.  Try bitters sprayed on the tongue or apple cider vinegar in water just before a meal to stimulate your own stomach acid.  If those don't help you, consider taking Betaine HCL before meals. The caps go in, then help stimulate gastric juices so you breakdown the proteins in foods and digest better. Many notice within days they experience less bloating after meals. That's betaine HCL, it's not a brand name, it's the only ingredient.  Resources:  Smart Scale: https://www.amazon.com/shop/flipping50/list/GFTU3QXMJ07G?ingressOrigin=shop&ref_=aip_sf_list_spv_ofs_mixed_d Betaine HCL Women's Exercise 40+ Event: https://www.flippingfifty.com/womensexercise Other Posts You Might Like:  Protein Supplements for Muscle Building: https://www.flippingfifty.com/protein-supplements-for-muscle-building/ What to Know About Creatine Supplementation: https://www.flippingfifty.com/creatine

In spite of so many sources citing the devastating journey through midlife, it's possible to improve menopause transition fitness. But many of these are learned the hard way by women who have gone through or are currently going through menopause.  You're seeing more and more influencers… those who sell makeup, who sing, who blog, bake or cook… talk about how they found the weight room. They've quit their jobs, never had them, or retired in order to promote their fitness influencer channels.  And… why not?  They can. So can you. It's 2023. Reinvent. Be who you always wanted to be, how you always wanted to do it.  And these things will support your trip.  This list of shifts will improve your menopause fitness, too.  Adequate Protein. The number is closer to one gram per pound of body weight than to some arbitrary percent of your total calories. The RDA was never very user-friendly. And didn't account for a woman who may cut her calories so much that she's eating 1000-1200 calories a day and barely eating protein  Stable Blood Glucose Levels.  If you don't know what this is or why I'll give you the crash course. And I'll suggest if you have it to invest on your health, get a continuous blood glucose monitor and track yourself for at least a month, 3 would be better. Go to flippingfifty.com/glucose and use Flipping50 for $25 off  Lift Weights as Heavy as you safely can.  Yes, lighter weights more reps fatigues muscle, but as you age and begin lifting less and less in life, do you think you need heavy or lighter weights to avoid decline? Your bone responds best to heavy load and so does energy expenditure. Unlike cardio that burns calories during (and then burns you out), weight training works hardest in the 24 or 48 hours afterwards while your body is in recovery and repair. You burn more calories then and build your body up for having more energy and stamina later.  Caution: don't look up the very limited interpretation of a lb of muscle burns X amount of calories a day. That's a very shortsighted mistake about the benefit of muscle.  Recover more than you've ever done before. Muscle that's 60 is less resilient than muscle that's 20. Even if you're in great shape at 60, younger you had younger muscle that bounced back faster. You can be just as fit, maybe more fit at 60… as long as you don't try to exercise the same way. Fitness happens during recovery between exercise provided the stimulus was adequate.  Reduce your stress and find some joy. Stress hormones are catabolic, that is cause muscle loss and fat storage so these are an obstacle you can't skip over.  Improve Menopause Transition Fitness with this Reset: 5 Day Flip Sleep like a boss. If it's not happening that doesn't mean it's not possible. It just means that you haven't potentially given it the step-by-step dedication to specific changes like:  Epsom salt baths Same wake time daily Sunshine as soon as you can once awake Exercise at least 10 minutes a day Magnesium with dinner Establishing a waking and bedtime routine  Ditch the artificial energy and chill pills.  A cup of coffee or matcha in the morning, maybe even two, okay. Having to drink coffee all morning and pretending it's fasting ? I don't think so. Need it in the afternoon to wake up? A real issue. But if you also need or rely on alcohol to help you relax and pretend it's helping you sleep… I want you to listen to two episodes  Drink more water.  Most of us are dehydrated. You store water in muscle. You want lean muscle and less fat? You're going to need to drink more water. Through out the day and between meals not at them.  Sip on Green Tea It's a super way to sneak in more liquid for hydration. It's got a ORAC rating that's super high- meaning it's a huge boost to your antioxidants and supports radiant skin among other things. Bottom line, it does have a little caffeine but it's not going to give you a jolt that will keep you up at night.  Stop snacking.  This is a major issue for many women. Eating a bar here and a handful of nuts there, nibbling on food while you cook.. It's keeping you from ever getting into a fat burning state which is about 3-4 hours from your last meal. Now, if you're a truly active athlete you probably do need a dose of protein in a snack. But if your activity level isn't all that high, try limiting snacks and focus on more protein and fiber at meals so you don't need to. Often that desire to snack shows up because your meals simply are too skimpy and not real meals at all.  Other Episodes You May Like:  Shae Leonard Health Band-Aid: https://www.flippingfifty.com/crutches/ Sober Sis Happier Hour: https://www.flippingfifty.com/wine-time/ Kelly McGonigal: https://www.flippingfifty.com/joy-of-movement/ Resources:  Continuous Blood Glucose Monitor: https://www.flippingfifty.com/glucose  Code: Flipping50 Essential Amino Acids: https://www.flippingfifty.com/staylean

Partners supporting this show: 55 Knots: https://www.themindmuscleproject.com/fiftyfive The new underrated training tool you haven't considered. Once you use SAGA Blood Flow Restriction Bands won't be able to stop - Get 25% off their Arm Bands & Cuffs now with code 'MMP: https://saga.fitness/?ref=RFNEjh-5yv1 Check out our YOUTUBE Channel: https://youtu.be/4tHG3mSSM5E Check out our training programs:https://themindmuscleproject.com/programs Our episode sponsors:https://themindmuscleproject.com/partners Ask Questions on Instagram:https://www.instagram.com/themindmuscleproject/?hl=en Subscribe for email Updates:https://themindmuscleproject.com/newsletter New Fitness Business Podcast, In The Black: https://spoti.fi/3AlTx8nSee omnystudio.com/listener for privacy information.

Will changing up your workouts result in better muscle gains?  Or is it better to keep your training program static and consistent, so you're doing the same lifts and exercises week after week, month after month?  In other words, does introducing novelty improve hypertrophy or does consistency trump all else?  Many people are on the hunt for the “best,” most-scientifically-optimized program and as a result, constantly change their training regimen for the next best thing. This is called program hopping, and it's generally something you want to avoid. On the one hand, tweaking training variables can be a great way to keep things fresh and interesting so you enjoy your workouts. On the other hand, too much variability can make it hard to ensure you're making progress. In this podcast, I chat with scientist and friend Dr. Bill Campbell about changing up your training program.  Specifically, we cover a recent study that looked at resistance training variables and how tweaking them affects rate of muscle gain compared to keeping workouts static. And then we dive into practical advice for implementing both consistency and variability in your training. In case you're not familiar with Dr. Campbell, he's a repeat guest on the podcast, and a professor of Exercise Science and the Director of the Performance & Physique Enhancement Laboratory at the University of South Florida, who's also published more than 150 scientific papers. He also has a research review in which he examines scientific papers and breaks them down into simple, actionable takeaways.  So, if you want to learn whether changing up your workouts will enhance or worsen your progress, what the latest science says on the matter, and how to do it correctly, listen to this episode!  --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 2:46 - When should I change my program, what should I change, and why? 16:11 - Check out my new Sucrosomial Magnesium! https://buylegion.com/mag 17:41 - What was this study about in your research review? 41:18 - What's your advice on making changes to your program and its variability? 484:52 - Are there some exercises that you shouldn't change in your program? 50:09 - Are there any other considerations when changing your program? 58:44 - Where can people find you and your work? --- Mentioned on the Show: My new Sucrosomial Magnesium essential mineral supplements is here! Check it out: https://buylegion.com/mag. Grab a bottle here and use coupon code MUSCLE to save 20% or get double reward points: https://buylegion.com/mag Bill Campbell's Instagram: https://www.instagram.com/billcampbellphd/ Bill's website: https://www.billcampbellphd.com/

I pepper my Vegan friend and business partner with questions around her thought process and decisions around food.Listen with Show Notes: https://zoarfitness.com/podcast/091/Watch on YouTube: https://youtu.be/xpk90sll9RUHire a Coach: https://www.zoarfitness.com/coach/The Protocol [Our Competitor's Program]: https://zoarfitness.com/theprotocol/Educational Articles: https://www.zoarfitness.com/articles/Shop Programs: https://www.zoarfitness.com/product-category/downloads/Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/Support the show

I received this question about Protein Supplements for muscle building and want to share the question and the response with you. Lucy's Question: I am learning so much. I have a question about protein supplements. I have heard collagen, protein powders and creatine mentioned. I take a glutamine supplement for my gut. Any comments on how that might be related to muscle building if at all? GREAT QUESTION! Protein Supplements for Muscle Building  If you listened to Dr Vincent Pedre... Day 1... if your gut is not absorbing micronutrients and able to break down protein in foods.. you're unable to build muscle NO MATTER WHAT YOU CONSUME. L-Glutamine for Gut Health  The L-glutamine helps with healing the gut (IF you've identified and REMOVED the foods that may have contributed to a leaky gut situation).  So first, the removal, the testing, the L-glutamine then supports the sealing of the gut (that can't happen if the culprits are still present).  THEN... dietary protein or supplemented with protein powder with high quality EAAs or a EAA supplement support muscle building and repair.  Collagen for Muscle Collagen supports hair, gut, skin and bone resilience (but is not alone adequate enough for muscle).  So, if you count collagen that you've added to coffee as your daily protein for instance, and your highest priority is muscle building, that's a little deceptive. It hasn't actually helped. Though it may help you with blood sugar stabilization, it isn't muscle-specific.  You heard Erin Carson credit her collagen habit for rapid repair and recovery of a fluke ankle break. No stranger to supplements in 40 years of strength & conditioning, it was collagen that she mentioned.  Creatine for Muscle Building Then creatine - you didn't mention, but I'm adding here because it's a bit like "the next layer" for those that aren't making adequate progress, may be something you want to consider to help. Related Speaker Talks in the What, When & Why to Exercise for Women 40+ event: Dr. Vincent Pedre Dr. Gabrielle Lyon  Dr. Stuart Phillips  Erin Carson  Cynthia Thurlow  A quick addition to this is one of the controversial protein powder options: Whey protein. And another protein source, soy.  I'm going to address this in another soundbite. Stay tuned to hear this one.  Other Posts You Might Like: What to Know About Creatine Supplementation Over 50: https://www.flippingfifty.com/creatine-supplementation/ It's Not Just About How Much Protein: https://www.flippingfifty.com/how-much-protein/ The Influence of Protein On Aging Skeletal Muscle: https://www.flippingfifty.com/muscle-on-aging/ Resources:  What, When & Why to Exercise for Women 40+: https://www.flippingfifty.com/womensexercise

In this episode of Thick Threads, Persephanii reads a thread of women discussing chores that should only be done by men! Cloud brought a thread of men who share stories of women going nuts after they put it down!! Brace yourself, as Thick Threads takes you down some RANDOM rabbit hole in the most hilarious parts of the dark web!!! Brace yourself, as Thick Threads takes you down some RANDOM rabbit hole in the most hilarious parts of the dark web!

Today's guest is Dr. Tommy Wood. Tommy is a neuroscientist who has coached world class athletes in a dozen sports.  He received his undergraduate degree in biochemistry from the University of Cambridge and his medical degree from the University of Oxford, and he also has his PhD in physiology and neuroscience. Tommy is currently a Research Assistant Professor of Pediatrics at the University of Washington, where his research interests include identifying modifiable factors that contribute to brain health and cognitive function across the lifespan and more. Today we discuss: what causes cognitive decline and what you can do to reduce your risk of Dementia/Alzheimer's, which physical activities and dietary patterns are best for improving cognitive function and limiting cognitive decline, why dancing and certain activities are so powerful for stimulating the brain, how to reverse chronic stress and cognitive impairment, the controllable risk factors for Dementia/Alzheimer's and much more.  Thanks to today's sponsor:   Just Thrive:   https://justthrivehealth.com/   Use Promo code "Doug" at checkout to receive 20% off your order What to Listen For: 00:00 Intro 1:34 What is cognitive decline? 6:41 How to reduce your risk of Alzheimer's 9:48 How to use nutrition to improve cognitive function  12:42 Nutrients that are necessary for brain health 15:00 Muscle mass mitigates cognitive decline 18:47 Why is strength training beneficial for the brain? 22:37 What types of physical activities improve cognitive function the most? 27:13 Why is dancing so beneficial for the brain? 29:22 When does learning a new skill become a habit? 31:12 Why retiring early might be a bad idea 36:32 How does blood sugar impact cognitive function? 40:09 How to reverse chronic stress 44:47 Preventing Alzheimer's (after you experience cognitive impairment) 47:22 Why screen time can be good for your brain  Episode Resources: Tommy | Instagram, Podcast     ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you've consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org.  SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov  

[9:15] Dr. Ruby's background and research work[13:19] Lab work vs. fieldwork[17:07] Ultra-endurance hydration and fuel[26:38 The gut as rate-limiter[31:45] Limits with using doubly-labeled water[40:21] Slowing muscle glycogen use[50:56] Recovery and environment temperature[53:58] Lactate pet peeves[59:37] Dr. Ruby's thoughts on cold water immersion and saunas[1:05:06] Research with firefightersConnect with Dr. RubyUniversity of MontanaFacebookWrango and Banjo websiteAbout Dr. Ruby:Dr. Ruby serves as Director of the Montana Center for Work Physiology and Exercise Metabolism (Montana WPEM), a designated, Regents-approved research center on the University campus.  Since his time at Montana, but especially since he started the center, his research interests have included nutritional strategies during ultra-endurance work/competition, muscle metabolism during and after exercise, the use of stable isotope tracers for the measure of water turnover and energy expenditure, and issues surrounding heat stress during arduous work.  Referenced link:Flex Diet podcast Episode 203: Mind, Muscle, and Metabolism: An interview with Dr. Jade Teta from Next Level Human

We tend to think of the Olympic lifts as just two lifts, but there are numerous derivates that each provide their own unique benefits. The muscle snatch is one overlooked variation that can help you maximize power while minimizing the technical demands. On this week's episode lifting coach Wil Fleming breaks down the lift and what makes it special. For more information on this topic, read the complete show notes at: https://www.hmmrmedia.com/2023/05/hmmr-podcast-episode-299-the-muscle-snatch-with-wil-fleming/ »  Support the show: join HMMR PLUS to get full access to our coaching resources. More notes This episode is brought to you by HMMR Plus. Become a member for full access to our videos, articles, and podcast archives. You can follow Fleming on Instagram (@wilfleming), Twitter (@wilfleming) and his website. You can also follow his weightlifting club 1Kilo on Instagram (@1kilo.wl) and pick up some gear in the 1Kilo Shop. His top athlete Mary Theisen-Lappen (@marytheisenlappen) is also a great follow. Fleming was also a guest on Episode 251, Episode 236 and Episode 147, where he shared lessons from hammer throwing, weightlifting, and velocity-based training. Even more details on this topic are in Fleming's books Velocity-Based Training for Weightlifting: Current Concepts & Applications and Complete Olympic Lifting Handbook. For a demonstration and description of the muscle snatch, check out this video from Catalyst Athletics. The topic of how Olympic lifting fits into the training of non-lifters has been a topic we've addressed on numerous occasions on this site. In particular, check out the multi-part roundtable discussion we had with weightlifting coaches (including Fleming). We also covered weightlifting with Matt Foreman on Episode 82 and did this Q&A with legendary lifting coach John Thrush. We discussed Dan Pfaff's 3-day rollover plan which we have written about and also discussed with Pfaff himself. This approach also has many similarities to Bondarchuk's methodology.

Shawn Wells, the World's Greatest Supplement Formulator, sits down with Kristin to share some of the most important lessons he's learned in life. Because these long-time biohacking friends, confidants, and colleagues have shared many wild and amazing experiences, the conversation is personal and easy to reflect on. In this episode, Shawn discusses his struggle to preserve mental health, his discovery of the most transformative wellness tools and technology, and his journey to comprehend trauma and self-inquiry on the path to feeling like the most authentic version of himself. The wisdom he imparts on what it means to fail, to be lost, and to turn inward for this true hero's journey of self-discovery is priceless. The two also talk about the keys to mitigating and managing chronic illness, using food as fuel, research, and stories of psychedelic experiences with medicines like psilocybin and ketamine. This episode is well worth listening to twice for all its gold.    Episode Highlights (07:15) Shawn's inspiration to become a formulator  (11:20) The sad backstory and journey of Shawn (24:16) The motivations behind Shawn's diet and eating habits (24:31) The impact of keto on Shawn's life (28:50) Be the greatest listener for yourself (31:14) The power of plant medicine  (41:08) The bliss of saying no (43:00) Why you need to value yourself (47:09) Shawn's journey to writing the biohacking bible (50:21) A sneak peek into Shawn's book, The Energy Formula (57:58) What you miss when you're constantly grinding (1:07:45) The supplements you should be taking (1:09:55) The different types of estrogens and their roles (1:11:20) Demystifying creatine  (1:13:50) How to best optimize protein, leucine, and creatine levels  (1:17:34) Understanding net muscle accretion, anabolism, and catabolism  (1:17:58) How to achieve muscle protein synthesis and breakdown (1:20:56) Supplement recommendations  (1:21:34) Supplement red flags and the need for complete transparency  (1:24:55) New supplements and ingredients to look out for  (1:35:15) Shawn's parting advice SUPPORT THE WELLPOWER PODCAST BY SUPPORTING THE BRANDS THAT HELP FUND THIS FREE EDUCATION TOOL: VIVARAYS - Get my magic circadian rhythm goggles! In today's modern world, we are chronically exposed to artificial light day and night, disrupting the body's wake/sleep cycle. https://vivarays.com/WELLPOWER  LIGHTPATH LED -  Want the absolute BEST red light therapy panel on the market? I am crazy about the results I see with any of these panels, most especially the LIGHTPATH LED Large Pulsed Pro Series version, which I own:  https://lightpathled.com  Use code WELLPOWER to save 5%. BRAINTAP - Have you heard I voiced 2 Breathwork tracks on Braintap! Burnout paralyzes. BrainTap restores your ability, balance and energy. BrainTap breaks through the overwhelm and makes it possible for you to thrive in overdrive. Save $100 off - Braintap  MITOPURE - Protein powder and muscle maintenance that works! My best kept secret at the intersection of nutrition meets longevity!  timelinenutrition.com/wellpower   WARRIOR WOMAN MODE ONLINE - I have spent the last 20 years and hundreds of thousands of dollars figuring out how to use the body's natural metabolic pathways to work FOR YOU to make the process of elite wellness SIMPLE, INSPIRED, and filled with DAILY JOY.  https://www.wellpower.life/special  YARLAP - Are you tired of the workout "tinkle"? Muscle tone is the key to treating incontinence. When your pelvic floor muscles weaken, everything starts to shift. Yarlap® with AutoKegel® does Kegel exercise workouts for you treating urinary incontinence and toning the pelvic floor muscles for you. https://yarlap.com/ Use code WELLPOWER to save 10%. Dry Farm Wines is offering an extra bottle in your first box order for a penny (because it's alcohol, it can't be free). See all the details and choose your wine consciously with: dryfarmwines.com/wellpower THORNE SUPPLEMENTS - Set up an account in under 90 seconds and reap 15% or more of all your supplements for life with free shipping!  http://thorne.com/u/wellpower  

When Victoria Pelletier sets her mind to achieving a goal, she won't let anything or anyone stop her. Nor will she blame anyone but herself when things don't go the way she planned. Those two personality traits — being unstoppable and making no excuses — have been a recipe for success since she became the chief operating officer of a multinational corporation at age 24. Decades on, after holding senior roles at American Express, IBM, and Accenture, she now advises owners, CEOs, and board members on how to adopt her approach to business and life. Victoria tells host and award-winning author Dean Rotbart that anyone, regardless of their socioeconomic background or the adversity they may have