Podcasts about Muscle

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In this powerhouse episode of the Optimal Protein Podcast, Vanessa Spina sits down with legendary muscle metabolism researcher Dr. Arny Ferrando for an in-depth masterclass on essential amino acids, protein timing, aging, anabolic resistance, and how to optimize muscle retention and fat loss—especially during menopause. Dr. Ferrando shares the latest research from his decades-long career at NASA, the University of Arkansas, and in collaboration with Dr. Robert Wolfe. He breaks down how muscle protein synthesis actually works, what drives anabolic resistance in aging and menopause, and why exercise and essential amino acids must be combined for optimal results. Vanessa and Dr. Ferrando also cover protein myths, high-protein diets, fat loss in older adults, and what new research is revealing about protein needs for women in midlife. Whether you're trying to preserve muscle, lose fat, or simply optimize your health, this is a must-listen episode filled with actionable insights and science-backed strategies. Tone LUX Red Light Therapy by Ketogenic Girl — Boost collagen, improve skin elasticity, and support your mitochondrial health with the most advanced red light therapy tools. Use code VANESSA for 20% off at ketogenicgirl.com.

We're busting myths and breaking down the science behind some of the most misunderstood topics in wellness, starting with cycle syncing. Is it really the key to better workouts, or just another trend? We dive into what the research actually says and why women may not need totally different fitness advice after all.We also explore how muscle, fat loss, and bone health shift as we age—and what you can actually do about it. If you've ever felt confused by conflicting hormone advice, this episode is your no-BS guide to what's real, what's hype, and what your body actually needs.In this episode you'll learn: * How cycle syncing advice misses the mark* What we're getting wrong about fasted training* The truth about cortisol face* What women need to know about Ozempic and GLP-1s* Muscle-building basics for beginners* And more…Dr. Lauren Colenso-Semple is a muscle physiology researcher and science communicator with a Ph.D. in Integrative Physiology from McMaster University and an M.S. in Exercise Science from the University of South Florida. Her research focuses on how ovarian hormones influence exercise-induced adaptations, helping bridge the gap between female physiology and evidence-based training.In addition to her academic work, Dr. Colenso-Semple is an experienced strength and conditioning coach and sports nutrition expert. She brings years of hands-on experience to her science communication, making complex topics accessible and actionable. She is also a co-owner of the MASS Research Review, where she helps distill cutting-edge research for athletes, coaches, and health professionals.This episode is brought to you by beeya: * Learn more about beeya's seed cycling bundle at https://beeyawellness.com/free to find out how to tackle hormonal imbalances. * Get $10 off your order by using promo code BEHINDHEREMPIRE10Follow Yasmin: * Instagram: https://www.instagram.com/yasminknouri/* Stay updated & subscribe to our newsletter: https://www.behindherempire.com/Follow Dr. Lauren: * Instagram: https://www.instagram.com/drlaurencs1/* Website: https://www.drlaurencs.com/ Hosted on Acast. See acast.com/privacy for more information.

Grab your free Ultimate Macros Guide ebook to implement everything covered in today's episode with specific formulas and practical steps. Go to witsandweights.com/free--What really works for fat loss?After 70 years of scientific research spanning thousands of studies and millions of participants, the truth is both simpler and more nuanced than the fitness industry would have you believe.Forget the latest fat loss hack or magic supplement. After 70 years of rigorous research (thousands of studies spanning from NASA's bedrest experiments in the 1970s to today's landmark trials), science has identified 7 key principles that determine fat loss success.These aren't TikTok trends or new theories. They're evidence-based principles proven over and over again in controlled studies, meta-analyses, and real-world applications.Main Takeaways:A calorie deficit remains non-negotiable for fat loss, but the method to create it is highly flexibleProtein preserves muscle and controls hunger through multiple mechanismsResistance training beats cardio for body composition every single timeDiet adherence matters more than diet type when calories are controlledNEAT (non-exercise activity) can swing your daily calorie burn by up to 2,000 caloriesMuscle mass serves as your metabolic insurance policy for long-term successSustainable approaches always beat aggressive "quick fix" methodsEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTSDownload our popular ebook, Ultimate Macros GuideRelated episode: The 3+3 Optimal Model of Fat LossTimestamps:0:01 - 70 years of research distilled into 7 principles 3:28 - Principle #1: A calorie deficit is required 7:23 - Principle #2: Protein is king 11:13 - Principle #3: Resistance training is best for body composition 15:45 - Principle #4: Diet adherence beats diet type 19:56 - Principle #5: NEAT can make or break your deficit 25:09 - Principle #6: Muscle mass is your fat loss insurance policy 29:39 - Principle #7: Sustainability vs. speed 35:36 - How these principles work together for life optimizationSupport the show

What if everything you thought you knew about fitness was filtered through marketing hype rather than science?After experimenting with countless diet trends across my 20s and 30s, from Atkins to Paleo to keto and intermittent fasting, I've learned firsthand that what matters isn't finding the "one perfect approach" but building sustainable systems that work specifically for you.The fitness world has become saturated with influencers making bold but oversimplified claims. If someone tells you there's only "one true way" to achieve fitness goals, your skepticism radar should go on high alert.In this bonus episode from my recent appearance on the With Passion podcast hosted by Josh Taft, we discuss how to make sense of the barage of information from the fitness industry, why strength training is absolutely essential for longevity, and how to approach your health and fitness journey with a sustainable, evidence-based mindset.Discover why most fitness advice is wrong, how to navigate conflicting information, and why muscle truly is your retirement plan, especially after 40.Main Takeaways:Why being skeptical of fitness trends and guru claims can save your health and moneyThe shocking truth about why 95% of diets fail and what successful people do differentlyHow muscle mass is literally your insurance policy against aging and diseaseWhy strength training beats cardio for fat loss, longevity, and metabolic healthThe psychology behind sustainable goal setting and why most people try to change too much at onceHow to use "seasons" of focused effort followed by maintenance phases for long-term successWhy consistency with basics beats perfection with complex protocolsEpisode Resources:Check out Josh's podcast With PassionSupport the show

IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000.  That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. In this solo episode, Vanessa recaps her conversation with Dr. Eric Ravussin—one of the world's foremost experts in metabolism, fat loss, and caloric restriction, author of the Biggest Loser and CALERIE studies. You'll learn the truth about metabolic adaptation and why fat loss becomes harder over time, especially when using GLP-1 medications. Vanessa breaks down Dr. Ravussin's findings on how to preserve lean mass during weight loss, optimize protein intake, and protect your metabolism—especially if you're a woman or in midlife.

Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right?”   Recently, a listener asked a menopause exercise question, "I'm doing strength training three times a week for 30 minutes. Is that too much? If you have wondered, or wonder what is enough, too much or the Goldilocks for you, this is for you.   Based on a study in Ireland called Menowell (not to be confused with the bars), almost 70% of us get our information from friends and 50% get information from social media. So, beware. Even researchers right now are spending a lot of time and energy getting eyeballs and making shocking statements. Instead of merely sharing the facts, they're being as inflammatory as the influencers they claim not to be.    Quick Overview: Menopause can bring bone loss, muscle loss, metabolic changes, mood shifts & symptoms like hot flashes and sleep troubles. Promise: By the end, you'll know how to calibrate exercise for maximum benefit and minimal burnout, even if you're not experiencing any of these.    Why exercise is non-negotiable? Exercise is medicine.  Muscle is medicine and an endocrine organ.  Muscle is HRT if you allow it to be.  Like any other medicine, the right dose and timing are crucial.    How much is too little? I could answer in a very generic way: Minimum WHO/HHS guidelines:  150 min moderate aerobic + 2 strength sessions weekly  Under 150 min weekly leads to missed benefits like bone density maintenance and cardiometabolic protection   This is not a generic podcast and you're not a generic woman.  So, let's answer with the uniqueness you deserve. Whether you're exercising too little or too much your body leaves both objective and subjective data.    Red flags of Undertraining and Overtraining: Persistent fatigue Ongoing symptoms Plateau in strength/mood/weight.   More Answers to Your Menopause Exercise Questions   When exercise becomes too much: Excessive high-intensity sessions >3× weekly without recovery ups injury risk—especially for connective tissue for women in midlife.  Overtraining stress can aggravate symptoms, disturb sleep, mood, and adrenal health, appetite/cravings and libido.    Finding the sweet spot: Measure muscle and body fat (See Resources for my smart scale picks.)  Measure waist girth  Measure bone density through Dexa scan    Do-It-Yourself checklist: Track energy, sleep, mood, focus, libido, digestion, elimination (See Resources for Flipping50 Progress Tracker)  Between your objective and subjective measures, are you getting what you want? Not just immediate but long term?    References:  Cooper, D., Ward, K., Kavanagh, R. and O'Connor, S. (2023) ‘‘MenoWell': A pilot 6-week novel, online, multimodal exercise and health education programme for women in all stages of menopause living in Laois, Ireland', Physical Activity and Health, 7(1), p. 303–318.   Other Episodes You Might Like: Previous Episode - Essential Oils for Menopause Hormones | Essential How-to for Essential Oils Next Episode - Simple Ways to Know if You're Following Protein Rules in Menopause More Like This - Exercise and Hot Flashes and Other Menopause Symptoms   Resources:  Join the Flipping50 Membership for evidence-based workout programs. Opening soon! Save your spot! Monitor your progress with Flipping50 Progress Tracker. Try OneSkin for SPF on face, lips and body. My top picks for 2025 Smart Scale Picks for Body Composition. Don't know where to start? Book your Discovery Call with Debra. Join the Flipping50 Insiders Facebook Group and connect with Debra and the community.

In this episode, I cover the three fundamental variables for hypertrophy or muscle growth: set volume, intensity of effort, and form.Links and resources:“The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain” - https://sportrxiv.org/index.php/server/preprint/view/460 “Is There Too Much of a Good Thing?: Meta-Regressions of the Effect of Per-Session Volume on Hypertrophy and Strength” - https://sportrxiv.org/index.php/server/preprint/view/537/1148 Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website: ⁠https://www.fittotransformtraining.com⁠Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

Stop resisting AI and start leveraging it. Patrick Reilly, "The Accidental Coach," reveals how to build the critical AI leadership muscle that separates adapting leaders from those left behind. Discover the frameworks, mindset shifts, and adaptive learning strategies you need to drive AI adoption without resistance. Learn what hallucinations and thrashing really mean, why treating AI like a partnership change everything, and how to experiment your way to AI mastery. Whether you're leading a tech company or running a transformation business, this episode gives you the practical tools to thrive in the AI era while growing your impact and income. Join The Live Well Earn Well Mastermind™ Today: https://livewellearnwellmastermind.com/    Let's hop on a quick Zoom call so I can focus on your business and offer my help: https://zoom.us/meeting/register/tJ0tdO2urTooHNLQuGo9wdTbJHJcjXoghF8N#/registration    Oh yeah, and please join free Facebook community here: Heartrepreneurs.com   Want More!? Subscribe to this podcast on your favorite podcast platform… Apple: https://podcasts.apple.com/us/podcast/live-well-earn-well-for-coaches-consultants/id1585895518  Spotify: https://open.spotify.com/show/5OjsOxN7MqwKio4Ae6vSMQ  Or anywhere else podcasts are found!    Watch all the episodes and more to gain more insight on YouTube: https://www.youtube.com/@coachterri/videos

Tommy Conley is an NPC classic physique competitor who just won the overall at the NPC Midsouth Muscle Showdown. He's coached by Dom Kuza and is a father of 5. Tommy's wife, April is an IFBB Pro in Bikini and 3x Master's Olympia qualified competitor.    https://www.instagram.com/tommy.b.conley/   This podcast is brought to you by LMNT Electrolytes! It's great for a hot summer day, a workout, or just working at your desk with cold water. Check it out and get your free sample pack along with any regular purchase when you use my custom link, www.drinklmnt.com/ScottMys. The LMNT Sample Pack includes one packet of their most popular flavors. This is the perfect offer for 1) anyone who is interested in trying all of our flavors or 2) anyone who wants to introduce a friend to LMNT. Go to www.drinklmnt.com/ScottMys to claim this awesome deal!   Interested in working with me 1-1? I offer personalized coaching where I can help you reach your goals whether it be fat loss, muscle building, health improvements, or all of the above. I provide tailored nutrition, training, and supplementation advice (one or all together) with 24/7 ongoing support to help guide you every step of the way. DM me on Instagram and I can answer any questions. If you like, we can even set up a FREE consult call to go over your goals, answer questions, and discuss what it could look like to work together!

Try MacroFactor for free with code WITSANDWEIGHTS to see exactly how these walking breaks impact your daily calorie burn and support your muscle-building or fat loss goals or go to witsandweights.com/blog/macrofactor--Can you immediately increase muscle building by 47%?It's 3 PM on a Tuesday, and you've been glued to your desk since 8 AM. Your back is stiff, your energy is crashing, and you can feel that familiar tightness setting in from hours of sitting.But here's what you don't realize: that prolonged sitting isn't just making you uncomfortable. It's actively blocking your muscle protein synthesis, sabotaging your ability to build muscle from the food you eat.A groundbreaking 2022 study revealed a shocking truth: prolonged sitting can reduce your muscle protein synthesis by nearly 50%, effectively blocking your body's ability to build muscle from the protein you eat. This happens through multiple pathways we'll discuss, and there's a stupidly simple solution that can have the opposite effect and boost muscle building by 47%!Main Takeaways:Prolonged sitting creates "anabolic resistance" that can reduce muscle protein synthesis by up to 50%A simple walking hack can completely reverse this effect and boost muscle building by 47%The biological mechanisms: improved blood flow, enhanced amino acid delivery, reactivated mTOR signaling, and better insulin sensitivityCompound benefits beyond muscle building include stable energy, better blood sugar control, improved recoveryStudy Mentioned:Study by Moore et al. (2022) published in The Journal of PhysiologyTimestamps:0:01 - The hidden cost of prolonged sitting4:05 - Why sitting blocks muscle gains8:08 - How 2-minute breaks reverse the damage11:16 - Practical tips to implement TODAY14:15 - Compound effects beyond muscle buildingSupport the show

In this episode, I'm joined by journalist and author Michael Gross, whose book, Stronger: The Untold Story of Muscle in Our Lives, reveals the powerful and often overlooked role of muscle in human health and society—tracing its importance from ancient civilizations to modern science. We explore how our understanding of muscle has evolved through history, from symbols of strength and vitality in antiquity to current misconceptions in modern society. Michael shares insights from his extensive research, highlighting the incredible resilience of muscle tissue, debunking common myths about strength and aging, and providing compelling evidence for why everyone—no matter their age or background—should prioritize building and preserving muscle.We cover:How muscle was viewed and valued from ancient cultures through modern timesWhy muscle mass is one of the strongest predictors of overall health and longevityHow muscle acts as an endocrine organ influencing metabolism, immunity, and cognitionThe common misconceptions about strength training, especially in women and older adultsHow the science of muscle can change your approach to fitness and longevityThe societal impact of muscle loss—and how we can turn it aroundThis conversation will leave you with a renewed appreciation for muscle—past, present, and future—and actionable insights to help you stay forever strong.Who is Michael Gross?Michael Joseph Gross is an accomplished journalist and author, widely recognized for his deeply researched, insightful explorations of human health and societal trends. His latest book, Stronger: The Untold Story of Muscle in Our Lives, delves into the transformative power of muscle from a biological, societal, and cultural perspective, offering groundbreaking insights into how muscle impacts our health, aging process, and overall quality of life.This episode is brought to you by: MASA Chips – Get 25% off your first order → https://masachips.com/LYONOneSkin – Get 15% off with code DRLYON → https://oneskin.coMUDWTR – Get up to 43% off with code DRLYON → https://mudwtr.com/DRLYONLMNT – Get your free LMNT Sample Pack → https://drinklmnt.com/DRLYONFind Michael Joseph Gross at: Get the book: https://www.michaeljosephgross.com/LinkedIn: https://www.linkedin.com/in/michael-joseph-gross-2937a5/Instagram: https://www.instagram.com/michaeljosephgross Find Me At: Instagram:@drgabriellelyon TikTok: @drgabriellelyonFacebook: facebook.com/doctorgabriellelyonYouTube: youtube.com/@DrGabrielleLyonX (Twitter):

Thanks to The Feed. For Sponsoring this episode! Order the Creatine or High Carb Drink Mix using these unique links (so they know I sent you).If you loved this episode, please leave a 5 Star Rating and Review on Apple or Spotify!Dan Lloyd@danielloyd1⁠Dan's Way Back To Health And Fitness - Watch On YoutubeDialed HealthStart strength training today with a 7 day free trial!Website: ⁠⁠⁠⁠⁠⁠⁠⁠https://dialedhealth.com/⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠@dialedhealth⁠⁠⁠⁠⁠⁠⁠⁠Youtube: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@dialedhealth⁠⁠⁠⁠⁠⁠⁠⁠ 

What if everything you've believed about soreness is wrong? How surprised would you be if the best strength training left you feeling energized, not exhausted? In this episode, I shed light on muscle soreness. Most people think a workout is only good if you're sore afterwards. Not true! You'll learn why soreness isn't a sign of success but actually a big problem, especially if you have an autoimmune condition, and which exercises contribute more to soreness.Muscle soreness is one of three things. First, soreness could be from doing a new exercise, not being used to specific movements, or doing too much. Two, too much time under tension in the eccentric loading phase of exercises. You're either doing too many reps or too many eccentric dominant moves in general. Or third, improper nutrition around workouts. When looking at impressive workouts on social media, for example, it's important to remember that the impressive workouts aren't what those people did to get there. They worked toward that goal. Some workouts make you more sore than others. There is a significant link between muscle soreness, systemic inflammation, and the power of exercise selection. Less is more! Your workout doesn't need to make you incredibly sore to have been a great one.DOMS, or delayed onset muscle soreness, is actually related to inflammation. Muscle soreness is “damage,” but remember, not all inflammation and damage is bad. It's when there is too much inflammation that it becomes a problem. Women who struggle with autoimmune issues want to avoid workouts that cause excessive soreness, because they're already susceptible to being sore, and they're already managing the inflammation related to their condition.Taking all of this into consideration, wanting a program for myself not to over-fatigue my body, I created Strength Without Stress. It's a collection of exercises that are concentric-based, where maximal load is when the muscle is in a shortened position, allowing you to lift more without soreness. Working smarter, and not harder, is the key to striking the right balance in your workouts. Emphasis is determined by the time spent under tension, and if the targeted muscle is in a lengthened, stretched, or shortened position. Once I started masterminding my workouts so that I didn't do too many eccentric exercises, where the muscle is in a lengthened position at maximal load and force, everything changed. A concentric contraction is when a muscle shortens as it produces force. It shortens to overcome the weight load to cause movement. A great example of this is a bicep curl. In general, concentric contractions don't cause soreness. An eccentric contraction is the opposite. It's when the muscle is lengthening as it produces force, and these are the special exercises that cause soreness. A great example here is a squat where you're lowering down to the ground and you're resisting the load that you're holding, and then you're returning to a standing position.So the exercises that are eccentric, dominant, and therefore more taxing to the muscle, and therefore tend to cause soreness, are barbell back squats, lunges of any kind, Bulgarian split squats, Romanian deadlift, good mornings, bench press or a bicep chest press, chest fly, overhead tricep extension, supine hamstring curl, and push ups. My Strength Without Stress program combines all of my favorite concentric exercises with just the bare minimum eccentric exercises. Remember, soreness isn't the goal. Finding the perfect collection of exercises where you can actually increase your weight loads consistently over time, so that you experience intense moments during a set is. Strength training should make you feel great the next day, not knock you down!If you want access to my 4-week Strength Without Stress program for...

You're not losing fat because you're doing it wrong. No, not because you're lazy or lack willpower, but because the advice you've been fed is outdated, oversimplified, and straight-up wrong. Calorie deficits, cortisol fear, and overtraining? We're done with that.That's why I sat down with Dr. Spencer Nadolsky, board-certified obesity specialist and hormone expert, to break down what's actually going on when fat loss stalls. We talk about GLP-1 medications, metabolic adaptation, willpower myths, and how to lose fat without losing your mind (or your muscle).Whether you're in a plateau, navigating perimenopause, or just sick of guessing—this episode gives you the science, the strategy, and the mindset shifts that actually work.Dr. Spencer Nadolsky is a board-certified obesity specialist, former NCAA wrestler, and medical director at Sequence. He's known for translating complex medical topics into clear, actionable advice that actually helps you change your body, and your mindset.We Also Discuss:00:44 – The real reason your body's holding onto weight16:32 – What these meds are doing to your cravings and brain26:04 – Muscle loss on weight loss meds? Here's the truth38:30 – Why the same med works for your friend but not you44:25 – Can you lose fat and build muscle at the same time?52:24 – Willpower isn't your problem—this is01:00:04 – Still judging weight loss meds? You might be missing the pointThank You to Our Sponsors:Broads: Broads 1:1 – Ready to ditch the bullshit and start feeling good in your body? Choose your level and let's do this together. Apply for BroadsCOACH or BroadsCHAMPION today at broads.appLegion: Use code Tara20 for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.comMomentous: Head to livemomentous.com and use code TARA for up to 35% off your first order. Because foundational health isn't optional – it's everything.Find more from Dr. Spencer Nadolsky: Website: https://drspencer.com/Instagram: https://www.instagram.com/drnadolsky/Find more from Tara: Website: https://www.taralaferrara.com/Instagram: @taralaferrara @broads.podcast @broads.appYoutube: Tara LaFerraraTiktok: @taralaferrara

If you're anything like me, you've probably looked back and thought, “Why didn't I know this 10 years ago?” That's exactly what today's chat is about - my top five health game-changers I wish I had embraced earlier. Whether you're 25 or 75, these insights can shift the needle in how you feel, look, and thrive. From nutrition tracking without guilt to finally getting that high-quality protein in, these tips aren't about restriction - they're about empowerment. I'm opening up about what's worked, what didn't, and why strength training, ditching the processed stuff, and even allowing yourself to be hungry can be revolutionary. This one is packed with real-life examples, scientific backing, and simple steps to get started without getting overwhelmed. What we're tackling: Track your food with intention, not shame. Ditch skinny, build strong with progressive overload. Prioritize protein without obsessing. Phase out processed foods gradually. Embrace hunger and stop snacking aimlessly. Meditation App : Simply Being App Get Weekly Health Tips:  thrivehealthcoachllc.com Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You! Sources: Tracking Nutrition Burke, L. E., Wang, J., & Sevick, M. A. (2011). Self-monitoring in weight loss: A systematic review of the literature. Journal of the American Dietetic Association, 111(1), 92–102. https://doi.org/10.1016/j.jada.2010.10.008 Raber, M., Patterson, M., & Jia, W. (2021). A systematic review of the use of dietary self-monitoring in behavioral weight-loss interventions: Current practices and future recommendations. Public Health Nutrition, 24(17), 5885–5913. https://doi.org/10.1017/S1368980021002381 Prioritizing High-Quality Protein Holt, S. H. A., Brand Miller, J. C., Petocz, P., & Farmakalidis, E. (1995). A satiety index of common foods. European Journal of Clinical Nutrition, 49(9), 675–690. Ortinau, L. C., Culp, J. M., & Hoertel, H. A. (2014). Effects of high-protein vs. high-fat snacks on appetite control, satiety, and eating initiation in healthy women. Nutrition Journal, 13, 97. https://doi.org/10.1186/1475-2891-13-97 Dhillon, J., Craig, B. A., Leidy, H. J., Amankwaah, A. F., Jacobs, A., Jones, B. L., & Jones, J. B. (2016). The effects of increased protein intake on fullness: A meta-analysis and its limitations. Journal of the Academy of Nutrition and Dietetics, 116(6), 968–983. https://doi.org/10.1016/j.jand.2016.01.003 Zhu, R., et al. (2021). Effect of a high-protein, low-glycemic index diet on hunger and weight maintenance: Results from the PREVIEW study. Frontiers in Nutrition, 8, 649928. https://doi.org/10.3389/fnut.2021.649928 Strength Training vs. Cardio Saeidifard, F., Medina-Inojosa, J. R., West, C. P., & Lopez-Jimenez, F. (2019). The role of resistance training in the prevention and management of chronic disease. European Journal of Preventive Cardiology, 26(5), 505–515. https://doi.org/10.1177/2047487318822333 Momma, H., et al. (2022). Muscle-strengthening activities and risk of all-cause and cause-specific mortality: A systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine, 56(10), 755–763. https://doi.org/10.1136/bjsports-2021-105061 Cutting Ultra-Processed Foods Monteiro, C. A., Cannon, G., Levy, R. B., Moubarac, J. C., Louzada, M. L., Rauber, F., ... & Jaime, P. C. (2019). Ultra-processed foods: What they are and how to identify them. Public Health Nutrition, 22(5), 936–941. https://doi.org/10.1017/S1368980018003762 Srour, B., et al. (2019). Ultra-processed food intake and risk of cardiovascular disease: Prospective cohort study (NutriNet-Santé). BMJ, 365, l1451. https://doi.org/10.1136/bmj.l1451 Mindful Hunger / Fasting Bruce, L. J., & Ricciardelli, L. A. (2016). A systematic review of the psychosocial correlates of intuitive eating among adult women. Appetite, 96, 454–472. https://doi.org/10.1016/j.appet.2015.10.012 Longo, V. D., & Panda, S. (2016). Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan. Cell Metabolism, 23(6), 1048–1059. https://doi.org/10.1016/j.cmet.2016.06.001

Muscle plays a powerful role in keeping us healthy and living longer, but most people start losing it after age 30—and that loss can drive chronic disease and early aging. The good news is that strength training and eating enough protein can help prevent this decline, improve blood sugar control, and reduce the risk of issues like diabetes, dementia, heart disease, and depression. Muscle isn't just for movement—it acts like an organ, releasing special compounds called myokines that fight inflammation and support everything from brain function to hormone balance. Resistance training also boosts mood, sharpens memory, strengthens immunity, and supports better sex hormone levels as we age. To get the most out of it, aim for strength training two to four times a week, and make sure you're getting enough high-quality protein—especially at your first and last meals of the day. In this episode, I discuss, along with Dr. Gabrielle Lyon, why strength training, muscle, and protein intake are vital for a healthy metabolism, hormones, longevity, and much more. Dr. Gabrielle Lyon is board certified in family medicine and completed a combined research and clinical fellowship in geriatrics and nutritional sciences at Washington University in St. Louis.  She completed her undergraduate training in nutritional sciences at the University of Illinois. Dr. Lyon is a subject-matter expert and educator in the practical application of protein types and levels for health, performance, aging, and disease prevention. She has continued to receive mentorship from Dr. Donald Layman, Ph.D., over the course of two decades to help bring protein metabolism and nutrition from the bench to the bedside.  This episode is brought to you by BIOptimizers. Head to bioptimizers.com/hyman and use code HYMAN10 to save 10%. Full-length episodes can be found here: Why Weight Training Is Key to Longevity & Fighting Chronic Disease Top Muscle Health Secrets to Boost Longevity and Reverse Aging How To Get More Protein In Your Diet

If you want to get leaner and live longer, check out https://milliondollarbodylabs.com/   What if your low energy, poor sleep, and lack of drive aren't just signs of getting older… but signs that you've stopped taking care of yourself?   In this episode, I talked with Ali Gilbert, a coach who works with men on their health, hormones, and habits. We got into why so many men feel like they've lost their edge and why it's not just about testosterone. It's about stress, poor recovery, and not asking for help until things get worse.   We covered what really causes low sex drive, how stress and past experiences can affect performance, and why some men feel stuck trying to live up to an outdated idea of masculinity. Ali shared what she sees with men in their 40s, 50s, and 60s who've spent years focused on work and family, only to realize their health has taken a back seat. We also ran through common myths about testosterone and which methods actually help.   Key Takeaways:   Masculinity doesn't mean hiding your emotions Low sex drive and energy are often signs of stress, not just low testosterone You can't lead, protect, or provide at your best if your health is falling apart.    Resources:   Ali Gilbert is a men's health expert known for helping men optimize their hormones, especially testosterone, through smart training, lifestyle strategies, and lab-based health insights. She's often called the “Queen of Men's Health” and is the founder of the Silverback Summit, an event focused on advancing men's health and performance.   Silverback Summit  https://ali-gilbert.com/silverback-summit-2025/    @thealigilbert (IG) https://www.instagram.com/thealigilbert/    _________________________________________ Host Nate Palmer The founder of The Million Dollar Body and Author of "The Million Dollar Body Method", Nate has been in the industry of coaching over 15 years and has worked with over 1000 clients personally. Nate Palmer's Website: https://milliondollarbodylabs.com/  "The Million Dollar Body Method" by Nate Palmer: http://getnatesbook.com Lean Energy Stack: https://milliondollarbodylabs.com/pages/lean @_milliondollarbody (IG) https://www.instagram.com/_milliondollarbody  

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. Today's episode features world-renowned metabolism expert Dr. Eric Ravussin, whose groundbreaking work has transformed our understanding of energy balance, calorie restriction, and long-term fat loss. Dr. Ravussin shares key insights from decades of clinical research on how the body adapts to weight loss—including why your metabolism slows, how to preserve lean muscle, and the critical role of mitochondrial health and metabolic flexibility. Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! We discuss: What “metabolic adaptation” really is and how it affects fat loss Why your body defends against weight loss more than weight gain The role of protein intake in preserving lean mass How to counteract muscle loss during caloric restriction Metabolic flexibility and its connection to insulin resistance GLP-1 medications like semaglutide and their impact on muscle loss The connection between mitochondrial function, aging, and energy expenditure Why resistance training is essential—especially for women and older adults This conversation is packed with evidence-based strategies for anyone pursuing sustainable fat loss, muscle preservation, and long-term metabolic health. Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at Ketogenicgirl.com with the code VANESSA Join the Community! Follow Vanessa on Instagram to see her meals, recipes, informative posts, and much more! Click here @ketogenicgirl Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the Facebook group for the podcast The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.  

What if everything you've been told about aging and muscle growth is wrong?   In this powerhouse episode, Coach Frank sits down with Stan Efferding—world record-holding powerlifter, IFBB pro bodybuilder, and creator of the Vertical Diet—to dismantle the lies about fitness after 40 and reveal what it actually takes to build a strong, high-performing body for life.   They dive deep into recovery, hormones, diet, and the brutal truth behind why most men fall off track. Whether you've been out of the gym for a decade or are grinding through plateaus, this episode is your wake-up call to get serious about your health span, not just your lifespan.   Forget gimmicks. Stan brings real science, real experience, and a relentless focus on what works.  

If your gymnast is putting in the work—20, 25, even 30 hours a week in the gym—but still not building muscle or getting noticeably stronger, it's time to take a closer look at what's really going on.In today's episode, I'm breaking down one of the most common frustrations I hear from parents and gymnasts: "She trains so much… so why isn't she getting stronger or putting on muscle?"Spoiler: It's not usually about protein. Here's the truth: Most gymnasts are not struggling to get enough protein—contrary to popular belief. While many families hyper-focus on protein, most gymnasts actually eat enough of it. What is common, though, is poor timing and distribution of that protein throughout the day. Especially in the chaos of summer training, when structure fades and routines shift, fueling often falls apart.

Let's get into it! Some topics include:⭐️Understanding hormonal shifts is crucial for women over 40.⭐️Strength training and protein are essential for muscle maintenance.⭐️Sarcopenia refers to age-related muscle loss, which accelerates after 50.⭐️Hormonal changes are not the sole reason for weight gain; lifestyle choices matter more.⭐️Most women are under-eating protein, which is vital for muscle health.⭐️Structured strength training is different from random workouts; it requires progressive overload.⭐️Taking action now is urgent to prevent further muscle loss.Download the FREE POWER BUNDLE https://www.rockthatfitness.com/30-day-challenge-and-protein-guideJoin the priority list for RTF Jumpstart coming September 2025! A FREE 7-Day Rockstar Body JUMPSTART challenge for ambitious women over 40 who are DONE with feeling stuck and READY to build a strong, sculpted, unstoppable Rockstar body! https://www.rockthatfitness.com/rock-that-fitness-jumpstartAs a reminder, if you have a chance, please rate and review the podcast so more women just like you can learn more about the Rockstar way! I appreciate you for your support and love ❤️Links:Download the FREE POWER BUNDLE https://www.rockthatfitness.com/30-day-challenge-and-protein-guideBig Rockstar Store new DEADLINE is July 6th! : ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠RTF#1 Who is AnnaRockstar? My story of weight & body image issues! https://spotifyanchor-web.app.link/e/LccmJ8njBvbRTF#2 How I Lost the Weight and KEPT IT OFF!https://spotifyanchor-web.app.link/e/DrS1l8njBvbRTF# 27 Little By Little a Little Becomes A Lot; Finding Success with Weight Loss & Fitness https://spotifyanchor-web.app.link/e/hwN5w0saTvbCheck Out Our Exclusive Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-healthJoin the Rockstar Fit Chicks Weekly Newsletter  https://rockthatfitness.kit.com/e10d0c66ebApply for RTF 1:1 Coaching https://www.rockthatfitness.com/coachingHead to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/ Music from Uppbeat (free for Creators!):https://uppbeat.io/t/cruen/we-got-thisLicense code: RBWENWHGXSWXAEUE

In this episode, Dr. Michael Lustgarten discusses his research on the gut microbiome, serum metabolome, and muscle health in older adults. He shares insights from his journey into the world of aging, the importance of data in health optimization, and the emerging concept of the gut-muscle axis. Dr. Lustgarten emphasizes the significance of metabolites in predicting longevity and the need for personalized health tracking. He also addresses the balance of exercise and the role of fecal microbiota transplantation in health.   Learn more about Dr. Michael Lustgarten: https://nutrition.tufts.edu/academics/faculty/michael-lustgarten - Download Dr. Buck Joffrey's FREE ebook, Living Longer for Busy People: https://ru01tne2.pages.infusionsoft.net/?affiliate=0 Book a FREE longevity coaching consultation with Dr. Buck Joffrey: https://coaching.longevityroadmap.com/

In this episode, I sit down with Dr. Christle Guevarra—physician, strength athlete, and co-author of Bodybuilding Anatomy—to unpack the truth about GLP-1 medications like semaglutide & tirzepatide, how they impact muscle mass and metabolism, and what coaches and clients over 40 need to know. We talk about bone density, strength training differences between men and women, how to coach someone on GLP-1s responsibly, and why mindset—not just macros—makes or breaks long-term success. This one's full of real talk, practical advice, and a lot of laughs.HOW TO FIND DR GUEVARRA:Instagram: https://www.instagram.com/dr.christle/FIT40 LINKS✅ Want to get your nutrition on track?Book a free call with me to get an individualized nutrition assessment by clicking this link: https://calendly.com/coachfitzz/assessment?month=2025-06​✅ Do you thrive on monthly challenges and group support?Check out FIT40 Group Coaching by clicking this link: https://coach.everfit.io/package/BG758131​✅ Need professional level 1:1 accountability to help you finally reach your goals?Check out FIT40 Coaching by clicking this link: https://fit40coaching.com/AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8eCONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

Muscle Minds Podcast 174 Scott Stevenson & Scott McNally 00:00 Introduction and Overview of Anabolic Steroids 01:24 Understanding Half-Lives and Pharmacokinetics 03:33 The Impact of Injection Sites and Concentration 09:30 Carrier Oils and Their Effects on Absorption 15:12 Genetic Factors Influencing Testosterone Levels 19:57 Metabolic Adaptation to Chronic Use of Anabolics 29:23 Long-Term Effects of Testosterone Use 35:37 Closing Thoughts on Steroid Metabolism 38:39 Exploring Pharmacogenetics and Dynamics 42:00 The Role of Glucuronidation in Hormone Clearance 45:16 Understanding Testosterone Metabolism 48:10 Joint Health and the Use of Deca 50:47 The Impact of Collagen on Recovery 01:00:32 Revisiting Collagen and Immune Response ✅ Signed Copy of Be Your Own Bodybuilding Coach (15% goes to ASPCA) https://www.ebay.com/itm/205121965946

Osteoporosis is showing up at younger ages in women.  So, waiting until menopause to start thinking about your bones is just way too late. That's why in this episode, I'm joined by orthopedic medicine expert Dr. Doug Lucas for a powerful conversation on bone health, aging, longevity, and why your bones are one of the most important (yet often overlooked) pieces of your long-term wellness.  We'll dive into the surprising ways your daily habits impact your bone density—and what you can do right now to protect and even rebuild your bones as you age.  Dr. Lucas breaks down the importance of supporting your musculoskeletal system, screening and early prevention measures, and why your 30s and 40s are critical decades for building lifelong bone strength.  Strong bones mean a strong life—and it's never too early (or too late!) to start taking care of them! Doug Lucas, DO   Dr. Doug Lucas is a double board-certified orthopedic surgeon turned osteoporosis specialist. His mission is to show the world that osteoporosis is preventable AND reversible. He's the founder of Optimal Human Health MD and PEMA BioIdentical, as well as the creator of The OsteoCollective– where he empowers others to optimize bone health, hormones, and longevity. IN THIS EPISODE The importance of bone health throughout ALL of adulthood  Imaging and biomarker screening for osteoporosis detection   Factors driving bone loss in younger women  The role hormones play in bone health and bone loss  Lifestyle strategies to enhance bone health and longevity  Strength training recommendations for building strong bones HRT for women to improve bone health  QUOTES “I get it from a public health perspective, you want to screen when you're most likely to see the disease… But that doesn't help us prevent it. And preventing osteoporosis is so much easier than reversing osteoporosis.” “If you are a postmenopausal woman, I strongly encourage you to consider bioidentical hormone replacement, because estradiol is the biggest tool you can use for bone health.”  RESOURCES MENTIONED Dr. Doug's Masterclass on Osteoporosis Reversal  Dr. Doug's Website: Osteo Collective  The Dr. Doug Show on YouTube The Dr. Doug Show podcast  Dr. Doug on Instagram Dr. Doug on Facebook Perimenopause Revolution RELATED EPISODES #576: How to Build Bone, Muscle, Tendon, and Metabolic Resilience in Perimenopause and Menopause with Dr. Vonda Wright #552: The Midlife Muscle Crisis: Why Maintaining Muscle Is Necessary For Fat Loss, Strength and Longevity with Dr. Gabrielle Lyon 638: Unlocking Mobility, Strong Bone, and Healthy Joints in Midlife with Dr. Jocelyn Wittstein #554: The Little Known Connection Between Declining Hormones and Bone Loss Plus Tips How to Build Stronger Bones with Kevin Ellis

Get 20% off on the Tone LUX Crystal Red Light Therapy Mask at Ketogenicgirl.com with the code VANESSA In this powerful episode, Vanessa Spina sits recaps the TOP takeaways and insights from her interview with collagen researcher Dr. Shiloah Kviatkovsky to uncover the truth about collagen, joint health, and fat loss for women. She breaks down the science of how collagen peptides impact connective tissue remodeling, the key differences between muscle protein synthesis and collagen synthesis, and why women need to rethink their approach to protein intake—especially during peri- and post-menopause. She covers how Dr. K detailed her clinical findings on collagen dosage, timing, and pairing with vitamin C, and clears up the confusion around collagen vs. whey or plant-based protein. Whether you're dealing with joint pain, training hard, or looking to age strong, this episode is packed with actionable insights you can apply today.

GSfMO#391 July 2, 2013 - NFL Quarterback Peyton Manning defied all the odds by having a successful season after recovering from neck surgery. Muscle Activation Technique (MAT) Therapy developed in Denver, CO by Greg Roskopf has been credited to his miraculous recovery. MAT Therapy has also been significant for other NFL stars like John Elway and Chris Simms.  PGA Professionals and amateur golfers have also testified to being able to play more, better, and pain free even after their first session! Laura Lohrmann is a golfer and a certified MAT Specialist who introduces us to the details of this method that “Bridges the Gap between Fitness and Rehabilitation”. She shares what it is, how it works, how it differs from Chiropractics (muscle vs skeletal), and how immediate the results can effect your body, and your game! To find a MAT Specialist near you and more information go to http://MuscleActivation.com If you're based in the Chicago area, or would like to have Laura help you, her website is http://TheBodyTek.com Visit tourstriker.com/TSGA and use the code GOLFSMARTER to get your first month of the Tour Striker GolfAcademy Online free, plus instant access to two bonus courses—'The Recipe for Better Golf' and 'Bombs: How to Consistently Smash the Driver”: a $194 value for free.This episode is brought to you by PXG. Schedule your fitting today and for a limited time you could save up to 20% on your ENTIRE order! Head over to PXG.com/smarter. Restrictions apply, see site for details.This episode is sponsored by Indeed. Please visit indeed.com/GOLFSMARTER and get a $75 SPONSORED JOB CREDIT. Terms and conditions apply.   This episode is sponsored by HIMS. Start your free online visit today HIMS.com/golfsmarter and received personalized ED treatment options.This episode is also sponsored by SelectQuote. Make sure you get the right life insurance for YOU, for LESS, at selectquote.com/golfsmarter today and get started. 

In this Q&A episode, Kyle and Derek answer listener-submitted questions on everything from mental toughness in the gym to dealing with imposter syndrome as a new coach. They dive into how to stop comparing your physique to others, share things they have changed their minds about, and tackle whether social media is helping or hurting lifters today. The episode wraps up with a fun—but surprisingly deep—debate: would you rather be the strongest guy in your gym or the most jacked? If you're into mindset, performance, and real talk about the fitness lifestyle, this one's for you. Sit back, relax, and enjoy!   Grab my new ebook - Absolute Fat Loss:  https://kylehuntfitness.shop/collections/programs/products/absolute-fat-loss   Sign up for the newsletter: https://kylehuntfitness.beehiiv.com/subscribe   Coaching: http://www.kylehuntfitness.com/services/   Programs: Powerbuilding: Absolute Progress 2.0 Powerlifting: Absolute Strength 3.0 Bodybuilding: Absolute Muscle Fat Loss: Absolute Fat Loss   Get 10% OFF PR Breaker Supplements: DISCOUNT CODE: "HUNT" at https://www.prbreaker.com/discount/HUNT

In this episode of the Weights & Plates Podcast, Robert Santana is joined by strength coach Gretchen Geist to break down the biggest misconceptions in the gym. They dive into why most people confuse exercise with actual training, the problem with group classes and light weights, and how real strength training impacts bone density, muscle growth, and long-term health. They also discuss why genetics matter more than people want to admit, what most personal trainers get completely wrong, and why compound barbell lifts should be a non-negotiable for anyone serious about improving their body and their health. If you're tired of spinning your wheels in the gym, or you're a coach trying to educate your clients, this one's for you. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com 

In this episode, Chris William shares two simple but powerful things you can start doing today to boost your chances of gaining muscle. No gimmicks—just straight, actionable advice that actually works. If you're tired of spinning your wheels in the gym, this one's for you.

In this episode of the Flex Diet Podcast, I'm diving into the nitty-gritty of blood work and why it matters for your health, performance, and longevity, especially if you're an athlete, bodybuilder, or serious about your training.Fresh off the ISSN (International Society of Sports Nutrition) conference, I'm joined by Michael Warner, a sharp coach at Marek Health and the owner of Set the Standard. Together, we unpack some of the most important markers in blood work, how training and nutrition can influence your results, and how to actually interpret those lab numbers in the real world.We also discuss the importance of hydration, the context behind the numbers, and why proactive health monitoring should be an integral part of every performance plan. And yes, we touch on the impact of PEDs (performance-enhancing drugs) and what they can do to your blood markers.Whether you're optimizing for gains or longevity, this is a must-listen for anyone who wants to truly understand what's going on under the hood.Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%LMNT electrolyte drink mix: miketnelsonlmnt.comAvailable now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:00:16 Recap of the ISSN Meeting00:40 Guest Introduction: Michael Warner00:59 Importance of Blood Work for Health and Performance01:28 Personal Experience with Blood Work02:15 Basic Blood Tests and Their Accessibility03:19 Interpreting Blood Work Results03:37 Vitamin D and Lifestyle Factors04:08 Focus on Exogenous Compounds04:31 Sponsor Shoutouts06:48 Interview with Michael Warner Begins08:04 Blood Work in Physique Athletes08:57 Variability in Blood Work Results13:21 Blood Pressure and Easy Checks15:01 Proactive Health Monitoring15:48 Whack-a-Mole Lab Work19:11 Preparing for Lab Work26:33 Frequency of Blood Work29:45 Enhanced Athletes and Blood Work33:08 Risks and Rewards of Enhancement35:57 TRT and Personal Experiences38:18 Fertility and Performance Enhancing Drugs39:03 Introduction to Fertility Clinics and At-Home Sperm Tests40:27 Misconceptions About Testosterone and Fertility41:26 Essential Blood Work for Health and Performance44:26 Advanced Markers and Kidney Function46:25 Importance of Iron Panels and Sex Hormones50:16 Thyroid Panels and Additional Health Markers54:56 Merrick Health and Telemedicine Services01:04:22 Conclusion and Final Thoughts Flex Diet Podcast Episodes You May Enjoy:Episode 201: Coaching clients to look and feel their best: An interview with Lacey Dunn, RDEpisode 144: Peptides – Bleeding Edge Performance, Muscle, and Recovery with Dr. Andy Galpin & Dr. Ryan GreeneConnect with Michael:Instagram: https://www.instagram.com/mawsome_Website: https://marekhealth.com/Get In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

About the Guest(s): Dr. Chad Woolner is a renowned expert in functional medicine, known for his innovative approach to wellness. He has vast experience working with diverse health modalities, integrating traditional and alternative methods to achieve optimal health outcomes for his clients. He co-hosts the "Simplified Functional Medicine Podcast," where he shares insights into various health therapies and wellness practices. Dr. Andrew Wells is a celebrated chiropractor and functional medicine practitioner. He is an advocate for holistic health strategies that blend modern science with traditional wellness practices. As a co-host of the "Simplified Functional Medicine Podcast," Dr. Wells explores significant health trends and therapies that impact overall well-being. Episode Summary: In this intriguing episode of the "Simplified Functional Medicine Podcast," Dr. Chad Woolner and Dr. Andrew Wells address the heated debate surrounding cold immersion therapy, specifically in light of new findings indicating it could reduce muscle gains by as much as 60%. They dissect the study's details, emphasizing that the therapy isn't fundamentally flawed but may be misutilized. Cold immersion, known for its vast health benefits, comes under scrutiny and the hosts provide a balanced perspective on how it fits into a larger regimen of holistic health practices. Throughout the episode, Dr. Woolner and Dr. Wells delve into the nuances of cold immersion therapy, emphasizing the importance of timing and technique to maximize benefits while minimizing any adverse effects on muscle development. They argue that, when used appropriately and safely, cold therapy can enhance mental and emotional health, making it a valuable tool even amidst recent controversies. The episode expands on potential inaccuracies in clickbait headlines and stresses the significance of contextual understanding in practice. Key Takeaways: Cold immersion therapy's benefits are significant but depend on correct usage, particularly timing relative to workouts. Recent studies show that post-workout cold immersion can hinder muscle growth but highlight the importance of inflammation in hypertrophy. Personal experiences and mental challenges in handling cold therapy can be beneficial for mental toughness and productivity. Hormetic stressors, like cold immersion, when used correctly, can enhance overall health and wellness by regulating bodily stress responses. The ongoing clickbait frenzy around health trends necessitates a more informed, careful approach to adopting wellness practices. Notable Quotes: "Cold immersion therapy isn't broken. It's just being misused in some instances." — Dr. Chad Woolner. "You can still keep doing ice baths… nothing changes in terms of the health benefits." — Dr. Chad Woolner. "Sometimes too much of a hormetic stress can be a bad thing." — Dr. Andrew Wells. "You do want and need some inflammation post hypertrophy training." — Dr. Chad Woolner. "It's the difficultness of it… that you can consider mental toughness training." — Dr. Andrew Wells. Resources: Journal of Physiology - The journal where the mentioned study was published. Anna Lembke's Book: "Dopamine Nation" - Referenced by Dr. Chad Woolner for deeper understanding. Ice Barrel: Mentioned by Dr. Andrew Wells as a recommendation for those interested in trying cold immersion therapy. Listeners are invited to experience the full episode for a comprehensive discussion and keep an eye out for future podcasts that unravel popular health trends into actionable insights. Stay tuned to "Simplified Functional Medicine Podcast" for more valuable content.

In this mini podcast series, I aim to share with you the basic evidence-based principles you need to know in order to design your very own training programs.In the first episode, I cover:Why effective evidence-based training program design is based on principles instead of rulesThe basic differences between training for muscle growth and strengthThe top priority in training program designLinks and resources:Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website: ⁠https://www.fittotransformtraining.com⁠Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

Dave Canney is a bodybuilder, bodybuilding coach, and former football player. After college, he swapped shoulder pads for posing trunks, earning top placings at 2023 & 2024 NPC shows while building Blue Collar Bodybuilding with his wife Jackie—a coaching brand and YouTube channel that spotlights hard-working, no-frills training and their shared journey of sobriety and personal growth. Jackie is also an IFBB pro and multi-time master's Olympia competitor.   https://www.instagram.com/mr_mrs.bluecollarbodybuilding/ https://www.youtube.com/@mr_mrs.bluecollarbodybuilding   LMNT Lemonade is finally here! It's great for a hot summer day, a workout, or just working at your desk with cold water. Check it out and get your free sample pack along with any regular purchase when you use my custom link, www.drinklmnt.com/ScottMys. The LMNT Sample Pack includes one packet of their most popular flavors. This is the perfect offer for 1) anyone who is interested in trying all of our flavors or 2) anyone who wants to introduce a friend to LMNT. Go to www.drinklmnt.com/ScottMys to claim this awesome deal!   Interested in working with me 1-1? I offer personalized coaching where I can help you reach your goals whether it be fat loss, muscle building, health improvements, or all of the above. I provide tailored nutrition, training, and supplementation advice (one or all together) with 24/7 ongoing support to help guide you every step of the way. DM me on Instagram and I can answer any questions. If you like, we can even set up a FREE consult call to go over your goals, answer questions, and discuss what it could look like to work together!

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3027: Christian Finn unpacks the science behind breakfast and weight loss, revealing that skipping breakfast doesn't automatically hinder weight management or help it. Drawing from controlled trials and metabolic research, he highlights that the best approach comes down to personal preference, not outdated nutritional dogma. Read along with the original article(s) here: https://muscleevo.net/skipping-breakfast/ Quotes to ponder: "Epidemiology has consistently associated infrequent breakfast consumption with increased risk of adiposity, diabetes, and cardiovascular disease. Yet, these findings do not infer causality and, critically, are more physically active." "Our simple question was (when it comes to weight loss), does it help to eat breakfast? And the answer seems to be probably not." "The common conception that breakfast may facilitate weight management by ‘kick-starting metabolism' was not evident at all in our results, resting metabolic rate stable within just 11 calories per day." Episode references: American Journal of Clinical Nutrition (Breakfast & Weight Loss): https://academic.oup.com/ajcn/article/100/2/507/4576520 Vanderbilt Breakfast Study (1992): https://pubmed.ncbi.nlm.nih.gov/1550088/ Bath Breakfast Project: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049314/ Learn more about your ad choices. Visit megaphone.fm/adchoices

I sat down with Luka Hocevar, a former pro basketball player turned master fitness coach, to dig into why knowledge isn't enough when it comes to real change. We talk nutrition myths, why people self-sabotage, and what truly drives transformation - from the gym floor to life at large. Luka's got the science, the scars, and the stories to back it up. We also explore how trauma, belief systems, and even your environment play a massive role in whether your clients follow through… or fall off. This one's not just for fitness fans - it's for any coach or curious human trying to understand what actually moves people forward. Read more about Luke's work here: https://lukahocevar.com/ ----------------------------------------------- Luka Hocevar credits basketball and coaching for turning his life around and leading him to a pro career in elite European leagues and the NBA Summer League. After retiring, he dedicated himself to coaching, with 14+ years of experience in physical performance, mindset, and body transformation. He owns Vigor Ground gyms in Slovenia and Seattle, and has coached over 3,000 people - from elite athletes to everyday clients - while leading one of the industry's top coaching summits. ----------------------------------------------- As a special gift for you, our loyal listeners, we are offering $200 off our flagship course, the Certificate of Embodiment Coaching when you use code: CECPOD  More info here: https://embodimentunlimited.com/cec ----------------------------------------------- Check out our YouTube channel for more coaching tips and our Podcast channel for full episode videos Uplevel your coaching with a free copy of Mark's latest eBook, The Top 12 Embodiment Coaching Techniques  Join Mark for those juicy in-person workshops and events Fancy some free coaching demo sessions with Mark?  Connect with Mark Walsh on Instagram 

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3027: Christian Finn unpacks the science behind breakfast and weight loss, revealing that skipping breakfast doesn't automatically hinder weight management or help it. Drawing from controlled trials and metabolic research, he highlights that the best approach comes down to personal preference, not outdated nutritional dogma. Read along with the original article(s) here: https://muscleevo.net/skipping-breakfast/ Quotes to ponder: "Epidemiology has consistently associated infrequent breakfast consumption with increased risk of adiposity, diabetes, and cardiovascular disease. Yet, these findings do not infer causality and, critically, are more physically active." "Our simple question was (when it comes to weight loss), does it help to eat breakfast? And the answer seems to be probably not." "The common conception that breakfast may facilitate weight management by ‘kick-starting metabolism' was not evident at all in our results, resting metabolic rate stable within just 11 calories per day." Episode references: American Journal of Clinical Nutrition (Breakfast & Weight Loss): https://academic.oup.com/ajcn/article/100/2/507/4576520 Vanderbilt Breakfast Study (1992): https://pubmed.ncbi.nlm.nih.gov/1550088/ Bath Breakfast Project: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049314/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you ready to tackle the unique challenges of wellness after 40? In this empowering episode of Salad with a Side of Fries, Jenn Trepeck hosts a comprehensive Q&A explicitly designed for women navigating midlife. From boosting energy to balancing hormones and thriving through menopause, Jenn covers it all, starting with a deep dive into key hormones like estrogen and progesterone and how they affect weight loss, energy, and fat distribution.Jenn explores the realities of menopause and perimenopause, including changes to the menstrual cycle, shifts in fertility, and the importance of protein for muscle and bone health. You'll learn how phytoestrogens may offer symptom relief, how gut health and the parasympathetic nervous system impact mood and nutrient absorption, and how better sleep can help reduce brain fog and fatigue. Whether you're adjusting your routine or looking for expert-backed tips to feel your best, this episode is packed with actionable advice to help you navigate midlife with confidence and clarity.The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss in real life, clearing up myths, misinformation, and bad science surrounding our nutrition knowledge and the food industry. Let's dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE: (01:19) Jenn shares her professional relationship with Christine(06:13) Jenn discusses estrogen, progesterone, fat removal and weight management(13:07) How age affects menopause, menstrual cycle, fertility and estrogen levels(19:45) What is the role of protein over 40, and how to maintain muscle and bone health(25:36) Discussion of hormones to support weight loss, energy, and phytoestrogens(30:46) Your gut, nutrient absorption, and the parasympathetic nervous system(36:24) Improving sleep quality and managing fatigue and brain fog. What about nap time(42:17) Discussion of signs and treatments for menopausal symptoms and supplements(48:13) Common health risks for women in their late 30s and 40s, and related medical tests(51:39) What ingredients are most effective for aging skin, adjusting the skin care routine(57:50) Reducing fine lines, wrinkles and age spotsKEY TAKEAWAYS:The challenge with weight loss after age 40 is primarily due to the decline of estrogen and progesterone production, which reduces insulin sensitivity, impairs sleep, and alters fat distribution, making fat removal (not just weight loss) slower and more difficult. Sustainable fat loss prioritizes health over rapid results.Low estrogen and progesterone levels can impact mood, sleep, and appetite, leading to an increased desire for comfort foods. Phytoestrogens (e.g., wild yam, black cohosh) and fiber-rich foods (e.g., cruciferous vegetables) support hormone metabolism and mood stability.Women over 40 need ~1 gram of protein per pound of body weight daily (4-6 ounces per meal, 2-3 ounces per snack) to maintain muscle and bone health. Resistance training, weight-bearing exercise, and minerals (e.g., magnesium) are critical.Low estrogen levels can cause skin dryness and wrinkles. Hydration, vitamin C, retinol, and hyaluronic acid improve skin appearance. Consistent skincare routines (cleanse, tone, treat, moisturize) reduce the appearance of age and Gua Sha massage may reduce menopausal symptoms like hot flashes.QUOTES:        (06:25) "There is fast weight loss at any age, provided you don't care how long it lasts or what happens to your health." - Jenn Trepeck(08:20) "Estrogen, the presence of estrogen and increased estrogen when we're younger in life, keeps us more insulin sensitive. It keeps us more metabolically fit." - Jenn Trepeck(21:27) "We want to aim for a gram of protein for every pound of body weight." - Jenn Trepeck(27:01) "We have less wiggle room. That estrogen was our cushion and when you eliminate the cushion, you've got less wiggle room." - Jenn Trepeck(31:00) “Bottom line, your gut is responsible for nutrient absorption and communicating all over the body.” Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramHormones and Body Composition (feat. Ashley Fillmore)Nutrition Nugget: NAD

One country band is playing "Taser Roulette" before each concert and we take some jabs at that. Plus, brands you trust above all else, and Donnie Moerhle of the St. Croix Valley Riders & State Senator Judy Seeberger on Lane Splitting and Filtering laws that go into effect next month. See omnystudio.com/listener for privacy information.

How fast can you gain or lose fat?  How fast can you gain or lose muscle?  In today's podcast we discuss the rate of change for fat and muscle along with my best recommendation for testing and tracking body composition!

Send us a textIn this powerful episode of The StrongHer Way, Alisha Carlson shares the truth most fitness influencers won't tell you: the number on the scale isn't the goal—it's a distraction.Whether you're a busy mom chasing confidence, strength, or that sculpted look, this conversation will help you redefine success beyond weight loss. Alisha breaks down what body recomposition actually is, why toning is a myth, and how non-scale victories are the true measure of transformation.If you've been chasing a smaller body hoping to feel better, this is your wake-up call to build a stronger one—and finally feel like you again. What You'll Learn in This Episode:Why obsessing over the scale can sabotage your resultsThe real difference between fat loss, weight loss, and body recompositionWhy the “toned” look comes from building muscle—not cardio or calorie cutsHow your self-worth has nothing to do with your weightThe power of celebrating non-scale victories to stay motivatedWhat it really means to take a holistic, sustainable approach to fitnessHow to shift your mindset and unlock a deeper level of transformation Key Takeaways:Obsessing over the scale will hold you back.The scale doesn't measure your progress, your worth, or your strength.Muscle building is essential for long-term body confidence.You're already worthy—your weight doesn't define you.“Toning” isn't real. Strength is.Track your progress in how you feel, move, and lead—not just how you look.Sustainable health starts in the mind and ends in embodied confidence. Episode Chapters:00:00 – Breaking Free from the Scale Obsession02:36 – Redefining Worth Beyond Weight05:43 – Understanding Body Recomposition vs. Weight Loss08:23 – The Myth of Toning and Building Muscle11:37 – Tracking Progress Beyond the Scale14:17 – The Importance of Non-Scale Wins17:21 – Shifting Focus from Numbers to Feelings20:06 – Creating Lasting Change Through Mindset Resources & Links:

What if the secret to unlocking the strongest, most confident version of yourself isn't eating less and working out harder, but actually fueling your body with more? In this episode, I chat with my inspiring former client, Drew, about her powerful transformation on how she ditched restrictive diet rules, embraced food freedom, and finally looked and felt like someone who works out and enjoys her food.Drew opens up about what it was like to break free from decades of undereating and overexercising, how macros completely changed her approach (including how to make it work even as a busy mom of two!), and what it actually takes to build muscle, drop body fat, and let go of perfection. We go deep into the transition from religiously tracking macros to effortless mindful eating and how getting support through the holidays changed everything.If you're wondering how to create results that last without tracking forever or want to hear what it feels like to finally feel confident, powerful, and in control, hit play now. Drew's story will show you exactly what's possible.

Attach it to a rack, a post or anything that is sturdy and you have a workout on the go or at home. The Ancore unit has made its way into the top strength facilities in the country, Alabama, Georgia, all the NHL teams, PGA training trailers and more. It is changing the game of cable training. We sit down with the creator of Ancore Isaac and get some insight of its origins. This unit can change the game of training, whether its in a home gym, high school gym, college, or any gym.  Check them out at ANCORE www.ancoretraining.com @ancoretraining on Instagram   To access some of the best supplements in the game visit https://advancedmolecularlabs.com/ and use code TFL35 for an additional 35% off   For Physical Assistance Think Fitness Life Coaching is backed by 25 years of Experience guiding people to fitness freedom. Learn more Mention “Kickstart discount” for 10% off your first month.   For Therapy Services we partnered with BetterHelp: A telehealth therapy service connecting people with licensed mental health therapists. Learn more By using the referral link you receive 10% off your first month.

On this episode of The Nikki & Brie Show, Brie takes the mic solo with a message that's all about confidence, self-acceptance, and showing up as your best self. From co-hosting the X Games in Salt Lake City to deep reflections on her inner voice, Brie shares the highs, the nerves, and the mindset shifts that help her feel unstoppable.She opens up about how confidence isn't something you find—it's something you build. Whether it's getting stronger in the gym, managing her family's health, or learning to be okay with silence on a playdate, Brie's honest take on self-growth is both vulnerable and empowering. She even shares her go-to confidence tricks like journaling, affirmations, and a badass playlist that helps to get her in the zone.If you've ever doubted your voice, your path, or your pace—this episode is a reminder that you're exactly where you need to be. Press play for a boost of belief, some major inspiration, and a beautiful affirmation to carry with you into your day. You can watch X Games on the Roku Sports Channel, X Games TV, and find live coverage across ABC and ESPN! Call Nikki & Brie at 833-GARCIA2 and leave a voicemail! Follow Nikki & Brie on Instagram, follow the show on Instagram and TikTok and send Nikki & Brie a message on Threads! Follow Bonita Bonita on Instagram Book a reservation at the Bonita Bonita Speakeasy To watch exclusive videos of this week's episode, follow The Nikki & Brie Show on YouTube, Facebook, and TikTok! You can also catch The Nikki & Brie Show on SiriusXM Stars 109!

Lose Fat With Personalized 1:1 Coaching HERE https://theclubhouse1.lpages.co/1to1-coaching Free Calorie Calculator https://ericrobertsfitness.com/free-calorie-calculator/ Buy one, Get One 50% Legion Supplements Code “ERIC” HERE https://legionathletics.rfrl.co/qj2dy Youtube Channel https://www.youtube.com/@ericrobertsfitness In this episode of the Eric Roberts Fitness Podcast, Eric discusses the importance of cardio for fat loss, muscle building, heart health, and longevity. He emphasizes the significance of daily steps as the foundation of cardio, introduces different zones of cardio (Zone 1, Zone 2, Zone 3, and Zone 4), and explains how to effectively combine cardio with strength training. Eric also highlights the need to view cardio as a tool for improving overall health rather than a punishment for weight loss.

Welcome to my first solo AMA episode in quite some time!  I recently submitted the second round of edits for my book. That excited me and inspired me to reach out on social media and invite questions from my listeners and community. In my conversation today, I dive into weight loss resistance and reverse dieting, and I also share what I have been doing over the past year to build muscle.  Join me for a transparent and candid conversation, interwoven with questions from listeners and social media followers, where I answer many of the questions that matter most to you. IN THIS EPISODE, YOU WILL LEARN: Why the death of my father inspired me to back away from fasting and focus on strength training Changing my mindset to prioritize strength over thinness How the sex hormone shifts during perimenopause and menopause affect body composition The benefits of reverse dieting to improve metabolic health          Using strength training to counteract the effects of sarcopenia Chronic stress and its impact on cortisol levels and metabolic health inflammation levels and toxins from personal care products, food, and the environment Importance of prioritizing sleep  Connecting with hormone-savvy healthcare providers The best supplements for overall health Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Books mentioned: Estrogen Matters: Why Taking Hormones in Menopause Can Improve Women's Well-Being and Lengthen Their Lives—Without Raising the Risk of Breast Cancer by Dr. Avrum Bluming and Dr. Carol Tavris The XX Brain: The Groundbreaking Science Empowering Women to Maximize Cognitive Health and Prevent Alzheimer's Disease by Lisa Mosconi

What muscles are for, how to get them, and why it's never too late to start building them. Bonnie Tsui is a longtime contributor to The New York Times and the bestselling author of Why We Swim, a New York Times Book Review Editors' Choice and a Time magazine and NPR Best Book of the Year. Her work has been recognized and supported by Harvard University, the National Press Foundation, the Mesa Refuge, and the Best American Essays series. Her newest book is called On Muscle. This episode is part of our ongoing Get Fit Sanely series.    In this episode we talk about: The connection between our muscles and mental health  The many benefits of strength training  How society, culture, and history have shaped the way we think about beauty standards and strength  Misconceptions about the six-pack  Running as a tool for healing  The psychological impact of realizing your own physical potential  The symbolism and science of the push-up  The connection between our muscles and our longevity Practical advice for beginning strength training And food habits that supports muscle growth   Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris.  

What if your biggest obstacle isn't OUT THERE, but in YOUR OWN mind? In this episode, I sit down with Shirzad Chamine, best-selling author of Positive Intelligence. We break down how to overcome the inner saboteurs that hold you back. We talk about why so many people stay stuck in stress + guilt, and how YOU can rewire your brain for CONFIDENCE, PEACE, AND SUCCESS. Shirzad shares mental fitness exercises to science-backed mindset shifts, so you can start building the life you DESERVE. In This Episode, You Will Learn The #1 skill MOST people IGNORE. How to SPOT your top SABOTEURS before they take over your mind. The 10-second technique to REWIRE your brain for PEACE and CONFIDENCE. How to BREAK FREE from guilt and shame. How to build an inner VOICE that UPLIFTS you. Why EMOTIONAL MASTERY is your biggest UNLOCK in business, love, and life. The mental MUSCLE most people NEVER train. Resources + Links Learn more about Positive Intelligence at positiveintelligence.com/assessment Sign up for a one-dollar-per-month trial period at shopify.com/monahan Download the CFO's Guide to AI and Machine Learning at NetSuite.com/MONAHAN. Want to do more and spend less like Uber, 8x8, and Databricks Mosaic? Take a free test drive of OCI at oracle.com/MONAHAN. Get 10% off your first Mitopure order at timeline.com/CONFIDENCE. Get 15% off your first order when you use code CONFIDENCE15 at checkout at jennikayne.com. Call my digital clone at 201-897-2553!  Visit heathermonahan.com Sign up for my mailing list: heathermonahan.com/mailing-list/  Overcome Your Villains is Available NOW! Order here: https://overcomeyourvillains.com  If you haven't yet, get my first book Confidence Creator Follow Heather on Instagram & LinkedIn Shirzad on Instagram & LinkedIn