Podcasts about Neat

MAPS Abs and Butt: https://mapsabsandbutt.com Code: LAUNCH for 40% off. Includes Butt Building Diet Guide, Women's Supplement Guide, at-home dumbbell version and a free second program at checkout (Muscle Mommy or Muscle Mommy 15).   In this episode the guys break down the best forms of cardio for fat loss, endurance and athleticism. They cover why walking is the best cardio for fat loss, why steady state is best for building endurance, why HIIT develops the kind of explosive stamina that sports actually require, and why playing a sport or just going out and having fun is the most underrated form of cardio for everything. They also get into Butcher Box pricing vs. fast food and why the grass-fed quality argument actually makes financial sense, Adam tracking his calorie burn on Oura and noticing how fitness naturally increases NEAT over time, Adam's fat loss competition strategy heading into a Cabo trip, the origin of the phrase blowing smoke, the Canadian grandma euthanasia lawsuit that has everyone appalled, Max starting drum lessons and showing real promise in his first session, and Justin finally agreeing to do the Organifi parasite cleanse. Then they answer questions from Instagram.   SPONSORS   Butcher Box: https://butcherbox.com/mindpump No code needed. Free ribeyes, NY strip steaks or filet mignons in every order for a year plus $20 off first box.   Organifi (parasite cleanse): https://organifi.com/mindpump Code: MINDPUMP for 20% off.   LMNT (electrolytes): https://drinklmnt.com/MindPump Free sample pack with any purchase, no code needed.   LINKS   Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia   0:00 - Intro 2:06 - Best cardio for fat loss, endurance and athleticism — the breakdown 3:25 - Walking for fat loss — why this is the best form of cardio for body composition 8:06 - Why strength training should always take priority over cardio in a deficit 13:27 - Steady state cardio for endurance — who it's actually for and when to use it 15:56 - HIIT for athleticism — the explosive stamina that sports actually require 21:09 - Sport and play — the most underrated form of cardio for everything 25:56 - Butcher Box pricing breakdown — why grass-fed quality actually saves you money 30:18 - Adam tracking calorie burn on Oura — how fitness naturally increases NEAT over time 36:06 - Adam's fat loss competition strategy heading into Cabo 37:54 - The origin of blowing smoke — the real 18th century medical practice 40:19 - Canadian grandma euthanasia lawsuit — held down against her will 42:01 - Max starts drum lessons and shows real promise in his first session 59:22 - Justin finally agrees to do the Organifi parasite cleanse 1:03:49 - Q&A: Does it matter if you get close to failure with light high reps vs heavy low reps? 1:06:49 - Q&A: How important is leg strength if you have great balance endurance and can push a sled? 1:09:42 - Q&A: Is going heavy two months out from a bodybuilding show actually worth it? 1:13:59 - Q&A: How to cope with chronic shoulder bursitis beyond cortisone shots

Salut les sportifs intelligents !Cette semaine on va parler de PAR OÙ COMMENCER quand tu veux perdre du poids et que TOUT semble à changer.Des conseils pour maigrir, il y en a partout : podcasts, réels, vidéos… Résultat : tu ne sais plus quoi mettre en place.Alors soit tu repousses à lundi prochain, soit tu changes tout d'un coup… et tu craques au premier grain de sable.Ce n'est pas un manque de volonté, c'est un problème de MÉTHODE.Dans cet épisode, je te donne un plan concret pour démarrer ta perte de poids sans t'épuiser :✅ les 5 piliers de la perte de poids : nutrition, entraînement, NEAT (activité quotidienne), stress et sommeil✅ pourquoi le déficit calorique reste la base, et comment le rendre facile à tenir✅ pourquoi le sport seul ne fait pas maigrir, et ce qu'il t'apporte vraiment après 35 ans : muscle, métabolisme, densité osseuse✅ par quel pilier commencer selon ta situation✅ la règle d'UN SEUL focus par semaine, et ce que tu dois retirer de ton quotidien pour faire entrer une nouvelle habitude✅ pourquoi il faut te laisser du temps : quelques mois, pas trois semaines

This week Sunny and Alex discuss the Wallet Credit feature on the PlayStation Store, Xbox downsizing, Stellar Blade and much more. Become a Patron for just £1 a month to help support the show. In return you will receive: - Episodes up to 3 days Early Access - Advertisement free episodes - Extra PlayStation shows every week The highest reviewed Resident Evil games listed - www.patreon.com/posts/153896133?u…postshare_creator 2026 Review Draft - www.patreon.com/posts/150159961?u…postshare_creator PlayStation Predictions 2026 - www.patreon.com/posts/playstation…content=join_link

The main question this “Random Fit” answers is: "What do the most important fitness acronyms mean and how can you use them to improve your training goals, program design, recovery, and daily habits?" If you have ever been confused by acronyms like SMART, FITT, NEAT, PEACE & LOVE, or BEDS in fitness conversations or NASM courses, this episode provides clear definitions and practical tips for applying them to real-life situations. Hosts Wendy Batts and Ken Miller break down five commonly used fitness acronyms, explaining how they relate to goal-setting, exercise routines, injury management, and healthy sleep. You will learn how to set realistic, achievable goals, structure your workouts effectively, stay active throughout your day, manage injuries with updated approaches, and create better sleep routines. After listening, you will have concrete strategies for making your fitness plans actionable and sustainable, grounded in proven NASM frameworks and day-to-day trainer experience. This discussion is ideal for personal trainers, fitness enthusiasts, or anyone looking to clarify and apply foundational concepts in their wellness journey. Chapters: [00:00:00] What are the main fitness acronyms trainers use and why do they matter? [00:03:02] How do SMART goals help you set and achieve fitness objectives? [00:11:24] What is the FITT principle and how can you use it in your workout plan? [00:17:27] What is NEAT and how can daily activity outside the gym support your fitness? [00:21:25] What does RICE mean and why is PEACE & LOVE a better approach for injuries? [00:27:36] How can the BEDS acronym improve your sleep and recovery routine? [00:31:12] What are some actionable takeaways for using fitness acronyms in everyday life?  Show References: Dubois, B., & Esculier, J. F. (2020). Soft-tissue injuries simply need PEACE and LOVE. British Journal of Sports Medicine, 54(2), 72-73. https://doi.org/10.1136/bjsports-2019-101253 Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23–36. https://doi.org/10.1016/j.smrv.2014.10.001 Levine, J. A. (2004). Non-exercise activity thermogenesis (NEAT). Best Practice & Research Clinical Endocrinology & Metabolism, 18(2), 159-167. doi: 10.1053/beem.2002.0227 Riebe, D., Ehrman, J. K., Liguori, G., & Magal, M. (Eds.). (2018). ACSM's guidelines for exercise testing and prescription (10th ed.). Wolters Kluwer. SMART Goals: NASM CPT 7th edition textbook: Chapter 4 If you like what you just consumed, leave us a 5-star review, and share this episode with a friend to help grow our NASM health and wellness community! The content shared in this podcast is solely for educational and entertainment purposes. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek out the guidance of your healthcare provider or other qualified professional. Any opinions expressed by guests and hosts are their own and do not necessarily reflect the views of NASM. Introducing NASM One, the membership for trainers and coaches. For just $35/mo., get unlimited access to over 300 continuing education courses, 50% off additional certifications and specializations, EDGE Trainer Pro all-in-one coaching app to grow your business, unlimited exam attempts and select waived fees. Stay on top of your game and ahead of the curve as a fitness professional with NASM One. Click here to learn more. https://bit.ly/4ddsgrm

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comEpisode SummaryIn the latest episode of our collaboration with the Chasing Clarity Health and Fitness Podcast, Mikki is joined again by online nutrition and physique coach Brandon DaCruz to talk refeeds and diet breaks. These tools have been used in bodybuilding and physique coaching for decades, with plenty of claims attached: that they boost leptin, prevent metabolic adaptation or speed up fat loss. Mikki and Brandon start with definitions. A refeed is a structured, tracked one to three days at around maintenance, with the extra calories coming mostly from carbohydrate. A diet break is one to two weeks at maintenance. Neither is a cheat meal. They then look at why a long deficit gets harder over time, through rising hunger, falling NEAT, poorer training and accumulated diet fatigue.Brandon works through the research by outcome. When the overall deficit is matched, the trials and a recent meta-analysis show similar fat loss with intermittent and continuous dieting, and any hormonal lift from a short refeed is likely to be temporary. There may be a small benefit for resting metabolic rate and lean mass, with caveats, and the most consistent benefit is for hunger, dietary satisfaction and adherence. Mikki explains how she schedules refeeds in Mondays Matter as practice at eating at maintenance, and how she plans diet breaks around holidays and busy periods. Brandon walks through how he titrates refeeds with lifestyle and physique clients, and why the extra calories come from familiar carbohydrate foods rather than hyperpalatable ones. Both are clear that these strategies can backfire for some people, and that someone who is progressing well doesn't need another intervention.Key TopicsRefeeds, diet breaks and cheat meals are not the same thing. Refeeds and diet breaks are planned and tracked; a cheat meal removes the structure, and both hosts would happily retire the word "cheat" (06:53).Why a prolonged deficit gets harder. Hunger and appetite rise, NEAT drops without people noticing, lower carbohydrate availability affects training, and diet fatigue builds. Brandon likens a refeed or diet break to a training deload (12:46).Refeeds as a skill, not just a physiological tool. Mikki builds three-day refeeds into Mondays Matter every two weeks so people can practise eating more without fear, and both hosts plan diet breaks around holidays and work travel (20:21).Fat loss research. With deficits equated, intermittent and continuous dieting produce similar fat loss. Brandon explains the "whoosh" effect he has seen in practice and why a short-term hormonal boost is unlikely to drive fat loss on its own (28:38).Lean mass, metabolic rate and adherence. There is some signal for better lean mass retention and a slightly smaller drop in resting metabolic rate, with caveats. The clearest benefits are less hunger, more satisfaction and less disinhibition (36:12).Personality matters. Some people will adhere regardless, and for some "abstainers" a single refeed day can turn into an overfeeding week (39:41).Training performance. A carbohydrate-based diet break improved lower-body muscular endurance in one secondary analysis, and Brandon times refeeds around priority sessions for his physique athletes (44:23).How they each structure refeeds. Mikki first rules out non-deficit causes of poor sleep, cravings or low energy. Brandon starts with one day, keeps the usual foods, increases carbohydrate, holds fat and adjusts based on biofeedback (47:46, 50:44).Why carbs go up, not fat. Fat is usually already low deep into a diet, protein often has a buffer, and food volume matters: energy-dense "refeeds" can leave people eating less food and feeling hungrier (59:58).Who benefits most. Long-term dieters who are getting leaner than ever, training hard and struggling with hunger or fatigue. For someone losing at a good rate and adhering well, adding one can simply break momentum (1:13:17).Chapters00:00 Introduction and the collaboration series06:53 Refeeds, diet breaks and cheat meals defined12:46 The costs of a prolonged deficit20:21 How Mikki uses refeeds with groups and travel28:38 Do refeeds improve fat loss?36:12 Lean mass, adherence and personality types44:23 Refeeds and training performance47:46 Mikki's one-on-one approach50:44 How Brandon structures refeeds and diet breaks59:58 Why carbs go up, not fat, on refeed days1:07:28 Benefits seen in practice1:13:17 Who benefits most, and wrap-upGuest / ResourcesBrandon DaCruz, online nutrition and physique coach, accredited nutritionist and host of the Chasing Clarity Health and Fitness Podcast. Instagram: @brandondacruz_Mondays Matter, Mikki's eight-week group fat loss programme.The ICECAP trial: Peos JJ et al. (2021), continuous versus intermittent dieting in resistance-trained adults. Medicine & Science in Sports & Exercise.ICECAP secondary analysis: Peos JJ et al. (2021), changes in performance, hunger and alertness across a one-week diet break. PLoS One.Siedler MR et al. (2023), continuous dieting versus diet breaks in resistance-trained women, from Bill Campbell's lab. Journal of Human Kinetics.Poon ET et al. (2025). Effects of intermittent dieting with break periods on body composition and metabolic adaptation. Systematic review and meta-analysis, Nutrition Reviews.Campbell BI et al. (2020). Intermittent energy restriction attenuates the loss of fat free mass in resistance trained individuals. Journal of Functional Morphology and Kinesiology. Plus the published comment and reanalysis by Peos and colleagues in the same journal.Dirlewanger M et al. (2000). Effects of short-term carbohydrate or fat overfeeding on energy expenditure and plasma leptin concentrations in healthy female subjects. International Journal of Obesity.Friedl KE et al. (2000). Endocrine markers of semistarvation in healthy lean men in a multistressor environment (US Army Ranger training). Journal of Applied Physiology.Barbara Rolls, research on energy density, food volume and satiety.Lyle McDonald, The Ultimate Diet 2.0.Earlier episodes in this collaboration on rapid fat loss, and on why fat loss maintenance can be harder than fat loss.Find Mikki on Instagram, Threads and X at @mikkiwilliden, on Facebook at Mikki Williden Nutrition, and at mikkiwilliden.com. Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzContact Mikki:

Do refeeds and diet breaks actually improve fat loss, preserve your metabolism and help you maintain more muscle, or do they simply give you more calories and slow down your diet?In the second collaboration between the Chasing Clarity Health & Fitness Podcast and MIKKIPEDIA, I'm joined again by my good friend Dr. Mikki Williden to break down the science and practical application of refeeds and diet breaks.Rather than a traditional interview, Mikki and I work through the same questions from our individual perspectives as evidence-based practitioners, combining the research with what we've learned from years of working with clients in the real world.We start by defining the major intermittent dieting strategies and explaining the important differences between a structured carbohydrate refeed, a diet break and an untracked cheat meal.From there, we break down what happens as a Fat Loss Phase progresses, including increases in hunger and food focus, reductions in energy expenditure and NEAT, declining training performance, diet fatigue and the increasing importance of lean-mass retention.We then take a deep dive into the research to answer what refeeds and diet breaks actually appear to do.TOPICS INCLUDE:CONTINUOUS VS. INTERMITTENT ENERGY RESTRICTIONREFEEDS VS. DIET BREAKS VS. CHEAT MEALSWHY DIET FATIGUE INCREASES AS YOU GET LEANERHUNGER, LEPTIN, GHRELIN, PYY & APPETITE REGULATIONMETABOLIC ADAPTATION, RMR & NEATDO REFEEDS PRESERVE LEAN MASS?CAN DIET BREAKS PREVENT YOUR METABOLISM FROM SLOWING DOWN?THE ICECAP TRIALCARBOHYDRATE AVAILABILITY, GLYCOGEN & TRAINING PERFORMANCEHOW MIKKI AND I USE REFEEDS WITH CLIENTSWHEN I USE A LONGER DIET BREAKWHY PRACTICING MAINTENANCE MAY BE ONE OF THE MOST OVERLOOKED BENEFITSWHO BENEFITS MOST FROM THESE STRATEGIESWHY REFEEDS AND DIET BREAKS ARE TOOLS, NOT MANDATORY PARTS OF EVERY DIETUltimately, the goal isn't to make fat loss more complicated. It's to understand which tools can help the right person continue making progress while managing hunger, performance, adherence and accumulated diet fatigue.WHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/For Info on Brandon's Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiryEmail: Bdacruzfitness@gmail.comMy Reading Recommendations:THE MUSCLE & STRENGTH PYRAMIDShttps://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccwContact Mikki:https://mikkiwilliden.com/https://www.instagram.com/mikkiwilliden/

What if one of the most underrated tools for fat loss isn't another workout?In this episode, I'm talking about NEAT - all the movement you do outside of deliberate exercise - and why it can make a surprisingly big difference to how much energy you burn across the day.I cover some surprising research into why some people naturally burn far more calories through everyday movement, why NEAT can be particularly helpful if you're a shorter woman with fewer calories to play with, and how your activity levels can change without you really noticing.We'll also look at:Why people who seem able to “eat loads” may naturally move much moreHow steps can be a useful way to track everyday activitySimple ways to increase movement without adding more workoutsWhy short walks after meals can help with blood sugar regulationWhat I've loved seeing from everyone doing Race At Your PaceHow little “strength snacks” can help you keep working your muscles when you're short on timeYou don't need every bit of movement to be a workout for it to be worthwhile. Those little bits really do add up.If you would love support with your nutrition, strength training and weight loss goals, here's the link to find out more and apply for coaching:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Online Coaching with Hayley⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠If you need any help, have any questions or want to get in touch, email hayley@hayleyplummer.co.ukOr come find me on social media:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠facebook.com/hayleyplummerpt/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠instagram.com/hayleyplummerpt/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

A conversation with Ada Palmer about building the future with humility, the process of creating a science fiction world, and many spoiler-heavy deep dives into the world of Terra Ignota. Mentioned in this episode Books and works. Ada Palmer, Terra Ignota — Too Like the Lightning, Seven Surrenders, The Will to Battle, Perhaps the Stars · Ada Palmer & Jo Walton, Trace Elements: Conversations on the Project of Science Fiction and Fantasy · Ada Palmer, And Loki in His Prison (forthcoming) · "Somebody Will" (song) · Bill Bryson, At Home · Giorgio Vasari, Lives of the Artists · Ursula K. Le Guin, A Wizard of Earthsea · Shakespeare, Romeo and Juliet · Boccaccio, Decameron. People and places. Tyler Cowen · Teresa Nielsen Hayden · Johannes Gutenberg · Francis Bacon · Michelangelo · Villa I Tatti (Florence) · Worldcon · the Terra Ignota Discord. Transcript Ada: Stop telling stories about a thing as if one person did it. Tell the story of how a whole team of people did this. And when we look at the major innovations of the past, recognize their plural and often anonymous origins and shapers — and ask: will we be content if we end up being the anonymous contributor to future generations having this wonderful thing? Introduction [00:00:26] Ben: Today I'm excited and grateful to share my conversation with Ada Palmer. Among many other things, Ada is a professor of history at the University of Chicago and the author of several books, including the science fiction series Terra Ignota, which now lives rent-free in my head. In the words of the inimitable Tyler Cowen, this is the conversation that I want to have — which means the vast majority of it is an extremely nerdy, extremely spoiler-heavy discussion of the Terra Ignota series. The spoiler warning comes around the one-hour mark, but rather than making you stop then, I'd recommend stopping right here, going and reading the entire series, and then coming back. We'll still be here. A podcast about the unwritten workings of a fictional future is a vaguely legitimate segue to noting that I've brought Idea Machines back after a very long hiatus, for a fairly specific reason. I'm still going to dig into the people and systems that turn ideas into reality, but with a particular focus on knowledge and stories that are in people's heads and aren't yet written down or recorded anywhere. Even in the age of the internet and LLMs, there is so much that can only be discovered through conversation — and that, I think, should be the point of podcasts. So with that, here's my conversation with Ada Palmer. "Somebody Will," and making peace with not seeing the end [00:01:57] Ben: This is actually a very selfish question. Your song "Somebody Will" is one of my favorite songs. Ada: I had to practice for six months before I could sing it without crying while singing it. It still requires great concentration. Ben: I sometimes cry a little when I listen to it. If you're listening to this and you haven't heard the song, you should stop and listen to it, because it's amazing, and we will be here when you get back. Okay — assuming everybody has now listened to the song. I think it captures the fact that ambitious projects take many lifetimes and the labor of many people who are only contributing indirectly, in a way that I feel nothing else does. And that fact feels very at odds with the cultural milieu today, where — at least for me — it feels like you personally need to be working on the thing, and if you can't get it done within your lifetime then you're a failure. So how do you internalize that personally? I constantly feel this tension: I believe the message of "Somebody Will" is true, and at the same time I cannot feel satisfied with it. And how would you get more people to internalize it? I feel like the world would be better if more people did. Ada: I have the advantage, as a historian, of being used to thinking on century and multi-century timeframes — of looking at how many of the things we celebrate or think of as important were multi-generational projects, and how few people, even among the ones we talk about as if one person achieved the thing, actually saw that achievement bear fruit, or even near-full fruit, within their lifetime. Lately I've been asked about Gutenberg a lot. From Gutenberg's perspective: I invented the machine, I used the machine, the machine worked great, the sales didn't, I went bankrupt, and I died in poverty. In the later part of his life he got to see other people starting to build printing presses and trying to print — and also going bankrupt. The books were starting to circulate, and everyone was saying, "I don't know about these new weird books, they're different from the old ones." So if he judges himself on his lifetime achievement, he judges himself negatively. The ongoing effects of the Gutenberg revolution mostly happen well after his death, and after the deaths of his first generation of apprentices, in the mid-1500s and moving toward the 1600s — and there are stages of it still happening in the 1700s as it democratizes access to knowledge, which is something one could anticipate it would do, but not see. So many of our best and biggest projects are like that. In fact, you very rarely have a project that comes to fruition within its beginner's lifetime. But it requires us to look at history to feel that. Another factor is that we're so often pressured not just to look short term, but to look very short term. My friend Teresa Nielsen Hayden, a brilliant editor, has a very apt saying that I think about a lot: we always overestimate what we can accomplish in a year, but underestimate what we accomplish in five years. If you look at yourself and ask, "What did I do this year?" you'll always judge yourself harshly and be disappointed. But if you make the list of "What did I do in the last five years?" you'll say, "Oh, wow, I accomplished a lot" — even though each individual year felt like you didn't meet your own standards. And another part of it is that yes, there is a melancholy to "Somebody Will." It's about a kind of surrendering acceptance: that you will not be there to enjoy the thing, that you are working on something so that others will enjoy it in the future. That requires remembering that the same is true of the people in the past who worked to give us what we enjoy — that there is a teamwork across the diaspora of time, in which we all have to love the future generations we are helping and accept that they will get benefits we will not. Because otherwise, what are we doing? Ben: Let me poke at this one more time — and the answer might be that it's impossible. How do you get to serenity with the fact that we're working on a very long-term project that needs many people who are not going to be the person remembered for the thing, and that this is important and worthy? What actually goes on in your head? Ada: Again, there is a mournful side to it. And we therefore need to encourage a culture that celebrates all the contributors. Stop telling stories about a thing as if one person did it. Tell the story of how a whole team of people did this. And when we look at the major innovations of the past, recognize their plural and often anonymous origins and shapers — and ask: will we be content if we end up being the anonymous contributor to future generations having this wonderful thing? Because what matters to me isn't that I get thanked for X. What matters to me is that I helped make sure X happens. That separation of credit is important. I remember thinking vividly about this after reading a book called At Home — by, I think, Thomas Madden, although I may have the name wrong [it's Bill Bryson] — which is a fun popular history about all the objects in your house and how they developed. The history of the table knife, and the chair, and the chest of drawers, and the kitchen; how houses were originally one room and came to be subdivided into multiple rooms, and what the front hall is. It's a really fun, light history, essentially a string of delightful anecdotes. But I noticed that he would sometimes talk about the inventor of something we have — the inventor of the egg whisk or whatever — and then, if the inventor of this useful thing didn't end up rich and famous as a result, he described that as a tragedy. His definition of tragedy was: somebody contributed something that benefited the human race, and they didn't become rich and famous as a result; they lived an ordinary life as X, Y, or Z. Ordinary life was the tragic outcome. I snagged on that. What are we doing if living the life that most people live, having also contributed to the sum total of human happiness, is your definition of tragedy? He had this very strong sense that it was an injustice for someone's name not to travel with their invention, and for someone not to become rich as a result of their invention. And it was such a narrow portrait of what it could mean to contribute to human thriving — one that assumes only the inventor contributes, and not the hundreds of thousands of people involved in the distribution and manufacture and improvement of the egg whisk, who also bring things that help our daily lives. It felt so un-Baconian and unscientific. Bacon, when first arguing for the scientific method, says there is no greater act of charity and love than to do something that helps every human being after you live a better life. In its original articulation, that is its own reward. But the idea that it should be a ladder to fame and social rise, as opposed to something one achieves and is proud of — I think that's where we get snagged, and where we get these stresses. To contribute to humans reaching the stars is to contribute to humans reaching the stars. It is not to be the name that becomes famous. Whose labor counts [00:11:27] Ben: It's an open question to me how you make more of a culture of that. Ada: Part of it is that we have to start evaluating contributions more equally, because we have a really unfair way of thinking about labor, where some types are celebrated and high status and others are low status. This goes way back. It's true in the Middle Ages: any job you do with your hands is low status, and any job that is intellectual work is high status. This is why Michelangelo's father was absolutely rabid against Michelangelo being a sculptor. They came from a banking family, and Michelangelo's father did intellectual work — banking — and it would be a shame upon the family for his son to work with his hands and be an artist. The outcome of this over the course of the Renaissance, via things like Vasari's Lives of the Artists, is that they make the argument for art being intellectual labor — for an artist like Michelangelo to shift status from being thought of as manual labor, like a carpenter, to being thought of as intellectual labor, a peer of a doctor or a scholar. And we now consider art to be a high-status intellectual occupation. But we still have these horrible terms like "unskilled labor." Go watch anybody doing so-called unskilled labor for an hour and you think: holy moly, this person is really good at this. The speed and the elegance with which they have optimized this set of skills is incredible. It takes many kinds of labor to do something. But at an academic institute, we do not celebrate the people maintaining the site or preparing the food in the kitchen as contributors to the thing — even though it's absolutely essential, and without it the thing can't happen. That is a terrible problem. And more and more I see people talking about the world as if only a tiny elite are serious contributors and everyone else is just a dot moving around. An NPC. I was being interviewed about the singularity — this idea of trying to maximize the computing power that Earth produces in order to speed up how quickly we create an AI god. The interviewer asked what one thing would contribute most to maximizing Earth's computing power. And I said: well, obviously it would be UBI, or another way of solving poverty. Because right now the majority of computing power on Earth is human brain cells, which vastly outnumber the computational power of computers. And a large share of that computing power belongs to people living in poverty, whose capacity is being diminished and sidelined onto worrying about where tomorrow's meal is going to come from. When you provide a safety net at a reasonable standard of living, so that people don't have the anxiety that poverty causes, people become way more creative and generative, and start new businesses. All of our UBI experiments show outpourings of art, discovery, entrepreneurship, increased generation — all of which contribute, second order, to Earth advancing. And the crowd who thinks about this was just blown away by thinking of, A, the human brain as computing power, and B, poverty as the largest drain upon the computational powers of the Earth. Ben: People don't think about second-order effects enough, period. Ada: There is no symphony hall without its janitor. There is no symphony hall without the workman in addition to the architect. And we celebrate one of these arbitrarily and not the others. Why is that? Is it because the construction worker is doing something athletic and manual? Well, we celebrate sports people, and they're doing something athletic and manual. It's a totally cultural construction, which of these occupations are celebrated and which are not. Ben: So we just need to celebrate everybody. Ada: Celebrate ninety percent of the occupations — and identify the ten percent where it's actually, this is a waste of a human being. Ben: This is a waste of a human being, and we should not have a human being doing this. That's where we bring in a robot. Ada: Right. But there's all this discussion of "let's have the robots replace everything everyone is doing." No — when human beings are doing things that are stimulating and creative and make them happy, leave it alone. But if we have a robot that cleans out the gutters, that would be great, because nobody is stimulated by cleaning out gutters. Ben: Or does boring paperwork. Ada: Oh, that's the dream. Where the Hives came from: a lunch table in Florence [00:16:44] Ben: Shifting toward Terra Ignota — but not yet to the spoilers. You spent a lot of time in Italy. How did that affect the creation of the Terra Ignota world? Ada: A lot, specifically via Villa I Tatti, an institute owned and run by Harvard but quite independent, in the outskirts of Florence. It's not on the hill where the Decameron takes place; it's on the hill next to the hill where the Decameron takes place — to anchor it in literary geography. It has fellowships, so scholars from all over the world come there, about two dozen a year, for a year-long residency. And one graduate student at a time. I was the graduate student. You're sort of there as a bright-eyed, bushy-tailed mascot. Ben: So it's a bunch of senior scholars and you? Ada: A lot of them are postdocs — they're starting their careers, they've finished their PhDs recently. There are usually two or three senior scholars resident, and then two dozen who are at the next stage from where you as a PhD student are, and from whom you can learn exciting stuff. Some are later career. And they're from all over the place — and they've usually gone all over the place, on similar postdocs and for research. I remember vividly being at a group lunch. There was a married couple there having a conversation with a couple of other people. The mom was Australian and the dad was Spanish. They had two kids, one of whom had been born in the US and another in the UK. They'd lived in France while the kids were little, and now the kids were medium-sized and in Italy, attending a polyglot school. And the parents were discussing the different citizenships the two kids were eligible for, and the benefits and drawbacks of each. "You get this with a UK citizenship, but you can't have that. You can have UK and then US, but you can't have US and then UK. These benefits versus those benefits. And if the kids have two different citizenships, is that bad for them relative to each other? Does it make them feel envious, or unspecial, or special compared to their sibling?" It was such a buyer's-market conversation about citizenship. They were strategically sitting down and asking: which ones do we want to apply for, which ones do they already have, what are the utilities of each one, how do we feel about the governments and the values that they advance? And it made me think: what if everybody had that conversation? What if it were normal, when you're coming of age, to sit down, think about all the citizenships in the world, decide which ones you think are best, and choose — rather than having it fall upon you by accident of birth? It made sense to me using the EU, where people have free movement, as the model. When you're in the EU, you may have been born in France, but your family is Polish and you feel Polish because you grew up with them and visited family and learned the language — or you don't, and you feel French, and that's up to you. That freedom of movement, where who you are isn't where you live, it's what group you identify with, felt so plausible for a future in which technology means mobility is getting faster and more natural, and we choose jobs and homes based on location rather than being limited by geography. Plotters, pantsers, and the tyranny of past you [00:20:42] Ben: I don't know that I've ever heard you talk about your writing process in any detail. Fiction writers — some are plotters, some are pantsers, some are in between. Where do you fall? Ada: I have an essay on Tor.com arguing that the difference is less binary than it feels. For those listening who don't know the definitions: a plotter is somebody who plans ahead, outlines, has a whole plan for the story before they start writing it. A pantser is somebody who plunges in and figures out the story, or the characters, or the details, as they're writing. Here's my argument that these are less different than they sound. If you're a plotter, you're spending extra time planning at the beginning — making your outline, revising your outline, thinking about order and structure, rereading the outline, getting a sense of how it flows and fixing that. Then you implement it, and you do comparatively less revision at the end. Whereas a pantser will plunge into writing six months earlier, figure out those structure questions as they go, get to the end, and then often do more revision — doing to the manuscript the revisions that the plotter would do to the outline. So you're doing the same steps, you're just doing them in a different order. Everybody still does the "hmm, let's think about the pacing; this character has too many chapters where they appear all together and then they don't appear for a long time; I have to think about the balance of that." Everybody does that step. But do you do it before you write the first draft or after? That's the real difference. And you can have a very meticulous story where you figured it out as you went and then went back and put things in earlier to make it all work. I am at the far extreme end of planner. I world-build for at least five years, and then I spend six months doing the outline before I sit down to write the first sentence. I outlined the entire series — chapter by chapter, all four books — and had a complete plan for the whole thing before I wrote the first sentence of the first chapter of the first book. I then followed that outline incredibly precisely. Often when I'm writing I'll get to a point and think, maybe this bit of the outline is wrong, maybe I should do this other thing instead. And I'll start doing the other thing, and work on it, and get more and more frustrated, and wonder why it's going wrong, and whine to my bash'mates about it. And then I'll go back to the outline and realize: oh, of course. Past me is always correct. And I repent of having strayed from the outline. Because past me was in the middle of six months of being zoomed out, looking at the whole structure, really understanding everything being set up short term and long term. Whereas present me, in the middle of writing something, is very immersed in that one chapter and its valences and its emotion, and can lose sight of the work it's doing to continue things from five chapters ago and set things up for five chapters later. I was fully aware of all that when I did the outline, and I might be less aware of it in the act of writing. Which is why the version of me that was outlining is always more correct about what the chapter needs than the version of me sitting down to write the chapter. That's what the outline is for. Five years of worldbuilding, mechanically [00:24:18] Ben: What do you actually do, mechanically, for the five years of worldbuilding? What does that entail? Ada: A lot of it is that I'll have a notion. I'll be sitting at that table at Villa I Tatti listening to the conversation and think, wouldn't that be neat — that would be a really cool thing to explore in a story. I will then take the worlds I'm building, because I'm always building several at once, for several successive series. I'm currently doing the worldbuilding for the series after the series after the series of which the first book comes out next summer. Ben: That's so cool. Ada: I've already fully done the worldbuilding for this series and the series after it, and I'm worldbuilding the series after that, and a couple of others. They're sort of on a conveyor belt: the most assembled, the medium assembled, and the less assembled, as they move forward. I'll take the notion and go to my most assembled world, the one I intend to do soonest, and ask: does this notion fit? Does it combine well with the other stuff I already have in this world? Do they synergize? Are they compatible with each other? And if they are, I'll plop that new idea into the world. So I'll be working on a world where the key ideas are the flying car network, and voluntary citizenship, and a kid who can bring toys to life with a touch, and a revival of eighteenth-century ideas about gender. And then I'll independently get the notion of somebody being a professional living doll. And I'll ask: could that happen in that world? Yes, it could. What would that mean? Well, celebrity culture in a global world would have neat characteristics; the stuff I'm doing with gender would intersect with it in nifty ways. Neat. That notion, totally independent when I came up with it, can live in that world. Or I might have another idea, look at it in that world, and say: you know what, this isn't compatible with this world. The society of Terra Ignota — it doesn't fit. I'm going to take this idea and move on to the next world. And the first world it can go in is where that idea then lives. So worlds accumulate multiple different seeds. You'll notice that it's not that the living doll is derived from the other stuff — it's an independent idea. But once put in, the two connect to each other, the way trees in a forest develop shunts that send sugar to each other and keep each other alive and support the entire forest ecosystem, even though they began as individual and indeed competitive trees. The whole world develops from multiple different central seeds. Ben: Sorry, I'm very interested in the details of this. Are you writing these down on index cards? Ada: A lot of it will just be in my head. I also use OneNote, where I'll jot things down. There will be notes in OneNote that are sometimes a whole table with a chronology that develops over time, but also just a list of words I found evocative, or a reminder note to myself. I also email myself ideas so that I remember them, and there they are, searchably, in my email. I also sometimes write them on Post-it notes and leave them around the house. Sometimes something came to me and felt evocative from a picture — a work of art, or a postcard, or an image. Ben: You have your mood board. Ada: I'll put those by my bed, or in other places, and they'll make me chew on those ideas over time. But the majority of this will be in my head. Nobody could reconstruct the world from those notes. The notes are chaos, until I get to the late pre-outlining stage. I was probably working on the Terra Ignota world for four years before I started writing down the chronology. I do have a long timeline of events, from the present to the completion of the terraforming of Mars, with the dates of when everybody was born, when different cultural movements happened, when this or that historical war that's mentioned began and ended, and so on — a long, color-coded timeline. I'll probably share it at some point, but it's in OneNote, which is hard to export. I also have a custom Google Map which shows the Hive majorities in every major city on the globe, so you can see the distribution of the population. One thing I did deep into the worldbuild, preparing to think through the latter half of the series, was go through all the cities with a population above — I think it's ten million — that exist on Earth now, to figure out the future of each one, and then create several new cities that would be above that threshold by then. Making sure I wasn't skipping any cities. That I did Africa. That I did the Pacific Rim. That I had a global plan for this and not a non-global one. OneNote lets you combine text and note-taking with images, so for example there's one page that is a map of ancient Rome with my own notes on what is in each building in the reconstructed version of Rome in Romanova, where so many events take place. So the note-taking is extensive, but chaotic in my case. Ben: That is incredibly cool. I feel like there's a through-line in great artists and makers of things, where the thing that you see is the tippy-tip of an iceberg. Ada: It has to feel like that — especially for a built world. It has to feel real, it has to feel deep, it has to feel like it has all those things. Big beats, connective tissue, and the management of mood [00:30:35] Ada: Another thing about outlining, briefly. A word I've known a number of authors to use, that I kind of use too: when you're developing the story, there will often be a point at which you know what the big beats of the story are. Let's imagine we're outlining Romeo and Juliet. A big beat is when they meet. A big beat is when they get together. Then there's a sort of midpoint crisis, when the deaths of Mercutio and Tybalt result in crisis and Romeo has to be kicked out. And then there's the dramatic ending in which they die. And then you ask: okay, what other stuff do I want in this story? Well, I need to develop the characters of Mercutio and Tybalt, and that has to happen before the midpoint. And I need some comedy scenes — this is Shakespeare — so I need to put those in at some point. So you can imagine Shakespeare saying: I know what the big beats are. Where am I going to fit the Mercutio characterization scene? Should it be right before his death, or earlier, so that we're invested in his character for a while? I want a comedy scene between this sad major serious beat and this sad major serious beat, to vary the mood. Who can be in that scene? I need a lighter scene between Romeo and Juliet meeting and Romeo and Juliet getting together — what can I put there that will change the mood, so we don't have two passionate romantic sequences in a row? So you figure out the big beats, and then you figure out the in-between connective tissue. And sometimes you'll be aware that there must be a speech: I have this idea for Mercutio making this passionate, weird speech about Queen Mab, it's a lot of fun, where do I put it? There's some flexibility — it can be at any point before his death. It can be early, it could be at the beginning, it could be just before his death. How does the audience — or in my case the reader — feel about Mercutio's death differently if we've just come to love him right before, versus if we came to love him really early on and we like him almost more than Romeo because he had more character for half the play before this crisis comes? Many technically-pantser authors I know have figured out the big beats before they start, and then are filling in and improvising the in-between stuff, and might move it around at the end. So if Shakespeare were a pantser, he might have been writing along, and then: Mercutio's dying soon, I get to give him a speech — oh, this speech is so awesome, I want to move it earlier. And he'd move the Queen Mab speech from right before his death to substantially earlier, so that we care about this character for a longer period of time. That's exactly the kind of revision that a pantser does, and that I would do at the outline level, where I have everything on screen in front of me and I'm thinking: these three Mercutio scenes are really all in a cluster. Do I want that? Do I want a character who gets introduced and then, the moment we love them, they're gone? Or do I want to stretch this out, so this is a character with whom we have a longer emotional relationship? So that's core to the outlining process. We have these big beats. At some point we need to meet Saladin — when do we meet Saladin? Is it before or after the revelation of what Mycroft really did? How does it feel if it's before? How does it feel if it's after? Let's settle that. Because many things that happen in a story are not causally related. Some are: Romeo committing murder has to be before the Romeo banishment scene; those can't be reversed, because one causes the other. The "Juliet is sad because Romeo has been banished" scene follows from those. Those have to be in an order. But Romeo meeting Juliet versus the Queen Mab speech — those can be reversed. They aren't causally related. They're independent, except inasmuch as they both have to be early. And then the author gets to think through which is first and which is second, and what the effects of that are. So a lot of the outlining process is putting in the big beats, figuring out what has to be before and what has to be after, and what can go at any point, and then situating it in the right place — and also realizing when mood needs to alternate. One principle of reading is that we notice changes in mood and tension much more than we notice the absolute level. If you write a book with five super-high-stakes action chapters in a row, the reader gets tired of super-high-stakes action. It all feels homogeneous. It doesn't feel exciting anymore. The beginning will feel exciting, but it will then flatline experientially. Whereas if you have a high-paced action sequence, and then a low-mood piece where people are relaxing and something silly happens, or we cut away to the cooks preparing the banquet who are not at all invested in the action that's going on — then when we return to that high-stakes thing, it feels high-stakes again. You need to alternate sad with happy. You need to alternate tense with relaxed. You need to alternate fast-paced with slow-paced, so that people feel all of them more, compared to having a homogeneous mood. So sometimes I'll be going along and think: we've just had three or four chapters in a row where Mycroft, our narrator, is freaking the heck out and overwhelmed and in despair. We need a nice, calm Martin Guildbreaker chapter here, where he's patiently investigating something and explaining his investigation, because that will let us escape the mood — so that when we return to it, the grief being experienced by our narrator is vivid and exciting again, because we had a break. And also so that the complexity of trying to understand what the hell this narrator is actually saying is enjoyable again, in a puzzle-box way. If you do a puzzle box, you want to then coast and not do a puzzle box next — have something as a break, and then do the next puzzle box. I don't want to give you nothing but puzzle-box chapters in a row. I'm also going to give you a nice linear fidget-toy chapter, where you're enjoying manipulating the thing but there's not a puzzle challenge goal. Ben: Noticing the change in mood rather than the mood itself — I see that across many areas of how people notice things. People notice a thing changing more than the absolute level. Ada: You notice color in places where there is very little color. You notice beauty in places where there's very little beauty. Ben: Or changes in prices. People don't go around thinking "ah yes, this is expensive" all the time while the price stays the same. But all of a sudden a price changes and people react. Ada: Exactly. We very much operate logarithmically, and notice the change — the integral rather than the absolute amount, or the absolute speed at which something's moving. Designing the Hives [00:38:20] Ben: Related to worldbuilding — and if you've talked about this somewhere and I missed it, I apologize — how did you come up with the Hives in the first place? They feel so specific. Ada: When I had this idea at Villa I Tatti of "what if you choose your citizenship," I was thinking about it as deriving from transit — transit becoming easy. And then I thought: okay, what kinds of organizations would these be? If transit is suddenly really easy, if you can go anywhere on Earth in two hours, people are not going to want to put up with the frustrating, slow passport system. They're going to want that streamlined. I was thinking about the Global Entry program. This is a thing you sign up for, and it vets you, and it's trusted, and it's a third party but semi-governmental and semi-not, and it facilitates you being able to go much faster through the border. What if one of those became even more so, so that when you're a member you really can skip everything and zip around the Earth really easily? Well, if one of those developed, competitors would develop. What other kinds of focuses might a transit thing have? One of the things people would want to travel for is sports matches — people already do that. So there would be something whose whole shtick is: do you want to go see that game on another continent? We will facilitate that so it's easy. I also thought about CouchSurfing, which — I think people do it less now — but you sign up to say "I've got a couch," and others sign up to say "I'm traveling to a place," and the thing itself facilitates being friendly, and there's trusted-person vetting. And that idea became the Cousins: the idea of having a cousin in that town, who you may never actually have met, but they're not going to be too weird, because they're your cousin. You have this slight bridge of trust. So what if there was a company that stepped in to capitalize on what CouchSurfing is, but make it more formal, and called itself the Cousins network, and its motto was "what if you had a cousin in every town — we will hook that up"? I could see that company having started out more like CouchSurfing, where it's about where you're staying, and then branching into facilitating your ticket. And then Gordian being the one that really was just like Global Entry — a simple profit-seeking company that would do this. And then when the moment of the Great Renunciation comes — this is all background to the book, of course — these suddenly become political associations, when they had just been memberships. The way you might have a membership in Costco. The European Union is already this. But if people have a membership in Costco, often that means they have certain values, as well as desiring to buy cheap bulk things. So you could imagine that if suddenly there were a major global crisis, and Costco said, "Okay, everybody who has a Costco membership — we kind of trust you, and we believe you share our values of paying people a living wage and making sure things flow. Do you want to transition to being a politically active group?" And everybody who has a Costco membership would say, "Well, actually, yeah. In fact, it does make sense at this weird juncture in human history to transition my Costco membership into being part of a political association that's in favor of a living wage and making sure people eat." And you could see Costco transforming itself in a real crisis into a big series of pop-up mutual aid and new community kitchen things. That could totally happen. Ben: They already make a lot of hot dogs. Ada: The infrastructure is there, and the number of people with a connection to this thing is there. So it's the sort of thing that in the moment of the Great Renunciation could do that. And I imagined lots of other Hives being born like that. And then I asked: what new ones would be born, when suddenly this is political? Well, one of them would be the Masons — because there's always this sort of "oh no, I'm not in any of these groups, I feel left out," among the large slice of the population that feels drawn to strength and claims of tradition and claims of strong authority. And here are all of these legends about this being that. So if somebody cunning steps in and mobilizes it, they could make the Masons be born at that moment. And meanwhile, science fiction nerds are really well connected with each other. We all have community groups that organize Worldcon and all of this, and authors who can speak up and say, "Hey, all my fans — this thing, it's time to act." So it was plausible to me that Utopia could form very quickly in that moment of crisis as well. So part of it was: what groups and corporations and things that already exist could do this? And I remember wanting a really corporate one — this is the Mitsubishi in the end. What kinds of things last over time? The obvious choice would have been to be like Google or something. But when you look over time at corporations that really last multiple centuries, they tend to do very plural things. They tend to be consortia of multiple corporations rather than one. And they tend to be defined around a market or a world ethic rather than a product. Look at IBM, which has not become one of the giant Earth-owning corporations, but has sure steadily existed and never had a crisis. A big part of that is that IBM defines itself as: we make products for corporations. Whatever new thing needs to be made for corporations, we will start making that. If people develop a completely unprecedented new technology, that is what we will do, and we will orient it around having an established, clear relationship with corporations. So even if the computer ceased to matter economically tomorrow because it was replaced by the genetically modified super-eggplant, they would transition into corporate-focused genetically modified super-eggplants. And they would make that transition fine, in a way that Apple — which defines itself as an electronics company — would have struggled with at the time. Though Apple now is also a media and entertainment company, which is broader. So the Mitsubishi Group, which is not one corporation but dozens and dozens of corporations that make a wide variety of things and are a consortium with each other, is a corporate structure that's likely to withstand multiple multi-decade, multi-century tech tumults and still be coherent. That's why I picked that. Ben: Were there any Hive ideas that got the chopping block? Any that almost made it in? Ada: None got the complete chopping block, because of course one of the structures of this is that there have been fewer over time and they've merged. So the other ideas are the ones that are mentioned briefly as existing — like OBP, which stands for One Big Party. Ben: Which merged with the Humanists. Ada: They merged with the Humanists. But that was globe-trotting so that you could go to concerts and parties and get-togethers, rather than sports matches. There's enough overlap between those ideas — because you're traveling to enjoy an event — that it makes sense those two could merge, with a focus on both sports and art, concerts and performances: a focus on wanting to go enjoy and behold a human being doing something excellent. So you could see how they'd share a compatible ethic. Similarly Greenpeace, merging later with the Mitsubishi — but not fully yet. Would there be a group that would form centered on environmental custodianship, and wanting to take care not of people but of baby elephants? What would that be like? What countries would it have — not just a bunch of enthusiastic members, as it would anywhere, but massive, systemic, big cultural buy-in as opposed to small cultural buy-in? In the same way that sports fandom is bigger in some countries than others, or science fiction fandom is bigger in some countries than others even though it's present everywhere, personal investment in land and the value of land and land custodianship varies a lot. I was interviewing friends from all over the place, and it sounded, from talking with them, like India was the place where people had a very strong cultural investment in land. One interesting quality of India in the international world is that people in India are much more reluctant to sell land to a foreign owner than in most cultures. There is lots of land in India owned by corporations, but they're Indian corporations much more so. And people are likely to turn down a foreign buyer making an offer on property — whether it's large-scale property or even just a house or a bungalow — because of this sense that India's land should belong to India's people, which is stronger than in many other cultures. And this isn't a "we don't want foreigners dwelling here." We'll happily rent to a foreigner. It's the idea that the land should stay in the hands. I thought that would be an interesting place for Greenpeace's big nest of power to be centered, as it values land and land custodianship. And then I was thinking through: in this global future, who inherits all the national parks? If the nation-states are giving way to successor states, do the national parks dissolve, or does one of these say, "We're going to be the one" — and have what become global parks, and a huge portion of the unpopulated world in their ownership and custodianship? [Sponsor break — Seedhouse. "Buying a house is a big decision. Planting one isn't." Seedhouse grows carbon-negative homes from a single architect-designed seed: choose your floor plan, check your soil, and in twelve weeks you're ready to move in. The house faces the morning sun — and also turns toward the morning sun, which takes some getting used to. Need another bedroom? Order the right clipping, graft it, and wait. Visit seedhouse.com and use code IDEAMACHINES for a free guesthouse acorn. Seedhouse: put down roots. Literally, quite extensive roots.] The fandom, and the people who stop after book one [00:49:24] Ben: Last unspoiled question. How do you feel about the Terra Ignota fandom? Ada: It's great. I've never had anything but the most positive interactions with readers, and I love discussing the big meaty questions. A story that is as big and meaty as this one means really thoughtful, interested, eager people who want to chew on ideas. Ben: It feels like it's really touched something in the zeitgeist that even other good science fiction has not. Ada: I think it holds up an example of a future worth having and worth living in, with lots of exciting things one can push for. And a future of strong and respect-worthy values. One of the things about Terra Ignota is that, with very few exceptions, all the characters are philosophically self-examined and noble and have good ideals — ideals worth fighting for. And even though people come into strong conflict with each other, you respect and love both sides, because these are great people and they're fighting for great things. Ben: It's not a "there's a bad guy," which is so common. Ada: It's a neat vision of the future: what if everybody, even the people we fiercely disagreed with, was awesome, and we were disagreeing about important implementation or values — but underneath that, everybody was great? What if we have this high portrait of what humanity is and could become? Because one metric of progress is how rich we are, and another is how long we live. But what if another metric of progress is how excellent our conflicts are — so that we only have conflicts when it's about some really important, worthwhile cause? We don't have conflicts about grievance, or oil, or profit, or moral panic. We have conflicts about important philosophic principles and fundamentals. Wouldn't that, even though there's still conflict, be a form of progress? Ben: Peace is one form of progress, but moving to "this is a war worth fighting" is another form of progress. That's fascinating. Ada: And "I respect my enemy" is a form of progress. I love when Terra Ignota readers embrace and really want to live by some of these principles. I do sometimes feel like we could organize into a political advocacy group and crowdfund a lobbyist who advanced the values of this. Ben: Let's do it. I think that would be really cool. Ada: I would love to see it happen, because there are very important values in it — including the "what if we love the future and work for the future, but aren't vain about it, and do so with humility?" Now, one thing I sometimes run across— Ben: No, say what you were going to say first. Ada: No, I want to hear yours. I'll say what I was going to say anyway. Ben: Okay. The thing that also almost surprised me is how it really has something for everybody — there's a Hive that everyone feels kinship with. The obvious opposite would be Harry Potter, where of course you want to be in Gryffindor; Gryffindor is awesome, maybe Ravenclaw, but everybody else is kind of meh. When I interact with other people who love Terra Ignota — I'm a Utopian, and at first I assumed everybody else who likes this is going to be a Utopian. But no. I've run into people who identify with every Hive. Ada: And also sometimes people who say they would be a Graylaw, or who say "my religious identity is so core to me, I think I'd live in a reservation." I do run into that as well. And — great, there's space for you in this cool world. The world needs to respect you too, and have room in it for that, and needs that population, and needs to interface with them more as the narrative unfolds. I worked hard for there to be breadth. And I worked hard to think through: if these Hives were the Hives that formed from other Hives merging with each other, if there used to be dozens and now there are seven— Ben: What's the spanning set? Ada: Exactly. And what bigger and bigger ideas came together under umbrellas? Ben: Okay — what was the thing you were going to say? Ada: I sometimes run into people who say, "Oh, I'm a big fan of Too Like the Lightning," and who haven't read further. It's a little perplexing to people who are completionists and read the whole thing, but there's a not insignificant swath of people who read book one and haven't read the rest, who are very excited by the glimpse it shows of this future, but didn't continue on to see the way it then critiques the imperfections in this future — and shows the future recognizing its own problems and critiquing itself and becoming dynamic, and by the end being on the path to incremental improvement. I find it interesting talking with people like that, a lot of whom are Silicon Valley people. When you're an author, one thing that's the case is that you can log into Amazon and it'll show you this little map of America with how many copies of your book have sold in each region. So I know how many copies of Terra Ignota have been bought in New York City versus Arkansas versus elsewhere. For practically all books, the largest sales are New York City — New York City is very big, very populous, and they read a lot of books — and usually Silicon Valley is second. With Terra Ignota it's the other way around. So it is disproportionately popular among a world of people who see their technology transforming our lives and want an apparatus for thinking about what its future will be — one that is not just yet another cautionary tale about how the thing they're making could be used by a dystopia to make the world worse, but also how it could be used by a positive future to make the world better. I love that it's popular there, and I love talking to tech people who are eager to talk to me about it. But every so often I'll get this chilling thing, where one of the things in the world-build that for me is definitely negative and should be raising your alarm bells, they will have seen as positive. Ben: I'm sure you know the meme: "Ah yes, we have built the Torture Nexus from the book, Do Not Build The Torture Nexus." Ada: Yes. With its much-needed sequel, No, I Meant Don't Build the Torture Nexus. I had a conversation not long ago with a person who said they loved how Terra Ignota was basically a world without crime — an interesting thing for them to observe, because of course we know that's not the case— Ben: That's not the case, and that's not the mechanism by which it's not the case. Ada: And this was, in their reading, because of the trackers and universal surveillance: that it was an exploration of how universal surveillance could be great and could cause the end of crime. And I said: well, firstly, there is crime. But secondly, the reason the universal surveillance isn't that bad in Terra Ignota is that the governments are so good — because the buyer's market for citizenship holds governments to great degrees of accountability. If they misused this data, there would be public outcry, and then a mass movement against the government that did it, as citizens switched to other Hives. That accountability means that when the data is misused — as indeed it is, as we see over the course of book two — there is a consequence, speedily, for that misuse. The governments, being accountable, cannot abuse it. And the person just looked really sad. Because clearly, to this person who worked for a surveillance tech company, this was a hope that a surveillance tech future could be good, not bad. They hadn't thought through that it's the political change and the levels of political accountability that make it plausible that in such a future, surveillance tech would not do the harm it can do in a future where governments have a lot of power and not a lot of accountability. So I always find it interesting to see people who see a particular thing they're looking for in a future in Terra Ignota — at least in book one — and then didn't follow that journey forward to be challenged by it. But I love the people who read all of the books and followed me through the journey of: what if we have this future, and it's a great future, but it's not a perfect future, and it recognizes that, and it has to go through growing pains and work to become even better? Because one of the things about a utopia in the classic sense is that it's static. It's achieved this perfect state and it's unchanging. A book that is a true classic utopia basically feels like you have arrived in the city and they say, "Hello, stranger! Would you like to learn about our perfect public transit system? Now would you like to learn about our perfect public education system?" Welcome to Finland — we would like to lecture you on the superiority of all of our social and technological institutions. And you're like: actually, Finland, you're really great at all these things, and I wish we could elect you to rule the world and implement all of these things in most of our countries in many ways. But it feels weird getting these tours of perfect worlds that then aren't also self-examining and dynamic. So Terra Ignota is a hopeful future, but not a utopian future, because it has flaws. I remember when the first book came out, a lot of the initial discourse — the first blog posts of its earliest readers — was arguing about whether it was a utopia or a dystopia, trying to put it in one bucket or the other. "It has to be a utopia, everyone's happy, the lifespans are long." "No, it has censorship and surveillance, it has to be a dystopia." People would talk with each other before thinking through that it's an in-between. It has a lot of things that are better than our present and a few things that are worse than our present, and a lot of great achievements and a lot of stuff that still really needs to change. And a realistic future is one that is still changing. ⚠ The spoiler line [01:00:44] Ben: I'm going to transition us to speak about that realistic future. So — this is the spoiler warning. Anybody listening after this point: we expect you have read all the books. You will learn what happens in them. We will not explain anything. This is the part I'm very excited about. Also, sidebar: the fourth book is actually my favorite one. Ada: It's the best one. I needed all the other stuff before I could do that. Ben: The speech about the Trunk War, and the in-path and the out-path — that got me. Ada: Like the composer of a symphony, I needed to introduce all the leitmotifs and establish everything so that I could then do the final movement, in which everything happens at once. So I do setup, and I do more setup, and I do more setup — and then I have the full resources of those three books' worth of background, so that I can jump in and do things with an enormous complexity and depth that can only work when you have built that far. How the economy works [01:01:51] Ben: Something you don't talk about very much in the books, but that I assume exists in the giant iceberg: how does the economy work? There are little hints — clearly there are still black markets, clearly there's some form of buying and selling — but beyond that it's really not explained. And we get hints that it works a little differently for different Hives. Ada: We also know that the Hives resolve police conflicts with each other: when a member of one Hive has committed a crime against a member of another, the Hive that the person in the wrong came from pays the other Hive, and then punishes their own person by their own techniques. So a Mason receives the punishment a Mason normally gets, which might be much harsher than what the Cousins would normally do — but the Cousins get a certain amount of money that is standardized for the crime. So money is used among the Hives to balance out their frictions. That means Hives are incentivized to discourage crimes by their members against other members, because it costs them a certain amount of money. But they're not super-mega-over-the-top incentivized. They would never spend half their budget on policing, because it's resolved. Within that, the economy works quite differently for different Hives. The Mitsubishi and Humanists are on a very capitalist, more corporate model. The Utopians are space communists. Everything you earn goes to space, and you receive back what you need to live. The constellations process things around, and there is enough for everyone to live in comfort, but you do not have private assets and private income. It's set up the way a monastery runs. If you have a job and are a monk, this is just true: if you're a monk and you also have a professorship, your salary goes to the monastery, and you still receive the same meals and support and housing and stipend that any other monk does. It doesn't matter whether you're in a high-profit or low-profit job — you're doing a worthwhile job, therefore the Hive supports you, or the monastery supports you. So they're fully space communists: everything goes into the Hive and comes back out. The Cousins have much more of a safety-net thing, where everybody has a guaranteed income, but you can also have additional income on top of that. And if you do have earned income, the Cousins take a very large slice of it in taxes, because they pay for so many services which both you and the world benefit from — and you feel good that, in a charitable way, you have funded schools and hospitals all over the world in a massive transformation. So that also appeals to somebody who, if they had supplementary income, would choose to give a lot of it to charity. You're sort of signing up in advance to have your income largely routed to charity, while you keep enough to live on and some more, so there's an incentive to earn more, but not a huge one. The Masons have a complicated thing — this is why it's not in the book. It's calculated: the value of your contribution to the empire. How valuable a subject are you to Caesar? A number is put on that. And if you have a job or occupation that earns less than that, then you receive a stipend from the empire in credit for the services you've done to the empire. And if you're working directly for the empire, as the Guildbreakers do, then you receive a stipend from the emperor. What it means is that a lot of Masons will fluctuate during their lifetime between "100% of my income is coming from a salary" and "now half my income is coming from a salary and half from the fact that I am a Masonic traffic guard, or whatever it is, working for Caesar." So Caesar pays this slice of my income, and my salary for something else pays another slice. And it's a point of pride to have more and more of it be your value from the empire — because then you're serving the empire better and doing more. Though there's also a point of pride in having a hundred percent from salary, so that you're not draining Caesar's purse. Ben: I bet there are the two different groups of people — the one high status and the other high status — and they beef a little bit. One currency, and the currencies underneath it [01:07:06] Ben: All of that implies some kind of single cross-Hive currency. Ada: You'll notice all the prices are in euros throughout the book. Whenever any price is named, it's in euros. And the presumption is that Romanova administers a kind of central bank — and that the Censor's office is key to the administration of that central bank. The Censor's office is fundamentally doing economic analysis as well as social analysis. Ben: Which sort of implies that Hives cannot operate like a lot of modern governments, where they print their own currency. Ada: They can and they can't. You can still do currency exchange with the reservations, which are very intentionally not discussed very much in the first three books, so that we're sort of curious and slightly alarmed. And then they become so vividly present at major key moments in the last book, and you have this sort of backwards — I've been thinking of this as the marginal barbarians. Wait a minute, that's the United Nations. That's me. We are those marginal remnants — that's the evolution of the way we live now. The other thing is that Hives can create internal fiat currencies of different sorts, that are tradable only among them and that only they would really care about. So for example, the Mitsubishi have this: you get one vote for owning different amounts of property. Property and votes move together, and there's a unit which is one vote's worth of property — a significant value of a thing. And the Mitsubishi pay a lot of attention to those circulating. So it's not a small currency, in that you would never buy a sandwich with it. It's a currency in which the smallest unit is $300,000 or $200,000, because it's the value of a condominium, basically. But people pay a lot of attention to it, care about it. They can't just generate more without building architecture — but they can generate more by the act of building architecture or buying property. And if Mitsubishi buys property, that transforms it from a thing that has cash value to a thing that has cash value and a vote's worth. And then it moves around. So it operates in a complex way, like a non-fiat currency — a currency where there is a real thing attached to this unit of currency — but they only change hands for big deals, not small deals. And then people commit their vote to a voting bloc, which supports a higher voting bloc, so you're delegating your voting power rather than exercising it independently. The campus system [01:10:26] Ben: I feel like I could talk about this for a very long time, but I have more spoiler questions. How does the campus system work? Ada: A campus is referred to a number of times but never really explained. It's not quite a university, because it's a cluster in one area of multiple educational options. A campus might have a major research university, and three different colleges with different focuses, and several trade schools. So you might choose to go to that campus to attend a research university. Or you might choose to go to that campus to get a trade school degree as an artisan and be a master glassblower. Or you might choose to go there and say: I like the mood of this campus. This is the Romanova campus, so everybody who goes here really cares about politics — but they want to do different things in politics. Some want to go to journalism school, some want to be lawyers and complete law school, some really want to be politicians, some really want to observe, some might want to be architects but are interested in political thought and how it informs architecture, so there's an architecture school there. And you might be going for different lengths of time, because you might be doing different successive degrees. You might say: I really love political thought, I want to be in the city where it happens, I want to be in the community of other people where all my fellow students are into politics. So even though I want to be a doctor, I'll choose to go to medical school there, and make friends with somebody who's there to do architecture, and another friend who's there to get a polylaw degree and wants to be a polylaw. But we get to mix and mingle and enjoy debating and discussing and observing politics, united by that shared ethic for my bash'. And then I made another place that's like: this is a campus designed for people who really love water sports. We're going to have fifteen different educational options — there will be a medical school, and a law school, and small liberal-arts-focused colleges, and a large research university here also — but all of them are structured around a bay that has really good surfing and where there are lots of boats. So if you're somebody who loves that kind of thing, and you think you probably want to have a bash' with people who share that passion, then you might choose to go to that campus. You choose based on the campus and its mood, not based on which school is best for law. You can choose any campus and get a law degree there. So it's more about expecting that this is a personally formative phase of your life, in which you're going to find your bash' and find your bash'mates. So you go to the campus where you expect shared interest with those bash'mates. And there are a few campuses that are dominantly Masons, where you go — you grew up a Mason, you're expected to be a Mason, you want all of your bash'mates to be Masons, and they do Masonic things, and probably you're going to join a hereditary Masonic bash'. But you still do need to go about finding your bash'. You might therefore choose to go to one that's dominantly Masons. But you could also go to the Romanova campus and be in the college that's a Masonic college at the Romanova campus, where one part of your social world is mostly Masons and another part is very mixed. Ben: Administratively, are they all one organization, or just a bunch of co-located organizations? Ada: Co-located organizations, with a central organization that maintains the campus as a whole. That organization doesn't do the admissions, or decide who's there, or what programs there are. But they collect money from all of the schools that benefit from the presence of this campus, and use that to maintain the grounds and the infrastructure and the safety and the boats. Or, in the case of the Romanova one, to have lecture series where they bring in statesmen to talk to the students. So the central organization organizes the infrastructure and incentives that make the campus desirable, but it doesn't run the individual universities and schools. Those are still independent. When a new campus is formed, it buys up a bunch of land and then either sells or leases that land to individual schools that want to develop there. Most often the format would be a hundred-year lease. And then after a hundred years we'll evaluate whether this school actually still is a major contributor to the thing or not — so that it's not constantly uncertain. There's a symbiosis between the campus umbrella organization and the individual schools, but the individual schools are themselves separately run. Ben: I love that. Ada: There are already parts of the world where there are three or four colleges really near each other — like Cambridge, Massachusetts, where there are people from Harvard and people from MIT mixing with each other, and one of the things the two schools do is benefit from each other. And the more your educatio

Kojima went over budget and missed deadlines, we discuss his cancelled support from Sony. We also talk about Killzone Remake, PS6, Gran Truism 8 and much more. Become a Patron for just £1 a month to help support the show. In return you will receive: - Episodes up to 3 days Early Access - Advertisement free episodes - Extra PlayStation shows every week The highest reviewed Resident Evil games listed - www.patreon.com/posts/153896133?u…postshare_creator 2026 Review Draft - www.patreon.com/posts/150159961?u…postshare_creator PlayStation Predictions 2026 - www.patreon.com/posts/playstation…content=join_link

Dans cet épisode, je reçois Maximilien Dauzet, CEO et cofondateur de NEAT, pour une discussion autour de l'assurance embarquée et de l'économie d'un modèle de distribution affinitaire.Nous avons parlé :Du modèle des néo-assurances arrivé en bout de course : une seule verticale, un marché mature, des rétentions de clients de plus de 15 ans en moyenne chez Maïf, et le pari qu'une belle application mobile ferait prendre plaisir à acheter de l'assurance.Du fantasme de la tech dans l'assurance affinitaire, où les plus grands distributeurs ne passent pas par une API mais déposent encore un fichier Excel sur un FTP.De la levée de 10 millions d'euros en pre-seed qui n'était pas prévue — société commencée en mars, un bout de MVP sur fonds propres, une première term sheet quatre à cinq jours après un post sur LinkedIn — et du net burn tenu comme plafond de dépense.De ce qui se mutualise et de ce qui ne se mutualise pas entre des risques sans rapport : les plateaux de gestion et la plateforme tech d'un côté, le coût du capital de l'autre, quatre ans de couverture en audioprothèse contre quelques semaines en assurance voyage.Du partage de la commission entre l'assureur, le distributeur et le gestionnaire du programme, chiffré sans détour, et du product market fit qui doit intégrer la rentabilité de la boîte.Du contrat Visa né d'une mission d'audit, et de l'échelle du programme : 25 millions de personnes assurées en France, pour une activité qui reste loin du core business de Visa.De quelques marchés cachés de l'assurance affinitaire — la remontée de pub des boîtes de conserve Bonduelle, les talons cassés de Louboutin, la garantie jumellaire d'une marque de voiture, l'assurance du vin bouchonné — et de la personnalisation comme prochain chantier, avec plusieurs millions d'euros investis chaque année.Une conversation sans détour sur l'économie réelle de l'assurance embarquée, sur ce qu'elle rapporte à chacun dans la chaîne, et sur ce qui sépare une insurtech rentable de celles qui ont calé.Recommandation de Maximilien :Les Éveillées, de Eric Giacometti: https://www.babelio.com/livres/Giacometti-Les-veillees/1816171Liens utilesMaximilien Dauzet : https://www.linkedin.com/in/maximiliendauzet/NEAT: https://www.neat.eu/Finscale est aussi disponible sur YouTube: https://www.youtube.com/@finscale.***************************Finscale est bien plus qu'un podcast. Cet épisode est produit et animé par Solenne Niedercorn, fondatrice de Finscale.

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about cozy cardio, the viral trend of trading intense workouts for pajama-clad walks, candlelit stretching, and low-key movement paired with your favorite show or drink. It sounds too easy to work, so does swapping intensity for comfort really move the needle on your health, or is it just a trendy excuse to skip the hard stuff? Jenn breaks down the biochemistry behind why gentler movement might do more for your cortisol, consistency, and long-term results than you'd expect. Still, she also flags a few situations where leaning on cozy cardio alone could work against you. Is this the missing piece your routine has been needing, or a trend best kept in moderation? Jenn shares her honest take. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/RESOURCES:Become a Happy Healthy Hub MemberJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram7 Low-Impact Cardio Exercises To Tryhope (@hope_zuckerbrow) | TikTokCanadian Cozy Cardio - TikTok The (Many) Benefits of a Cardio WorkoutBlood Pressure: Types, Ranges & ReadingsHow To Improve Cardiovascular EnduranceThe Health Benefits of WalkingPilates 101: What It Is and Health BenefitsHop to It: 6 Benefits of Jumping RopeHow to Start Working Out (Even After Months of Not Moving)CEP Juan Ruiz LópezQuality, not quantity, counts most in exercise, diet | ScienceDailyWhat Does 'Moderate-Intensity Exercise' Mean Anyway?Workout Motivation: Do's and Don'ts To Help You Actually Stick to Your New Exercise RoutineI Bought a Desk Treadmill—And It's Revolutionized My Work Routine | VogueCozy Cardio Workout: 45 Minutes on My Walking Pad | TikTokThe Sweaty Workout That's Been Scientifically Proven To Help With Depression | VoguePilates or Yoga: Which Workout Is Better?The True Benefits Of Walking Every Day, From Balancing Your Blood Sugar To Lowering Stress | Vogue4 Reasons Why Gaining Muscle Is Key To Healthy Aging | Vogue7 Tips on Starting (and Keeping!) a Healthy Habit | VogueDavid Lloyd Club Turó (@davidlloydclubturo) · BarcelonaHabituatea - InstagramEl pequeño libro de la constancia - AmazonThe ‘Cozy Cardio' TikTok Trend, Broken Down By A Personal Trainer - Forbes Vetted'GMA' explores 'cozy cardio' trend l GMAHow 'Cozy Cardio' Helped a Former Weight-Loss Influencer Rethink Exercise - Business InsiderCozy Cardio Intensity WorkoutsPodcast: Is ‘Cozy Cardio' as Effective as High-Intensity Workouts? | Health Matters | NYPA Neuroscientist-Approved Trick to Stop Procrastination | Vogue“Cosy Cardio” is my new favorite thing to do! : r/loseitJenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Cozy Cardio, Low Impact Workout, Cardiovascular Exercise, Weight Loss, Wellness Influencer, Stress Management, Cortisol Regulation, Fight Or Flight Response, Non Exercise Activity Thermogenesis, NEAT, Fat Oxidation, Cellular Energy Pathways, Insulin Sensitivity, Endorphins, Dopamine, Vagus Nerve, Resistance Training, Muscle Metabolism, Flexibility Training, Balance Training, Longevity, Heart Health, Blood Pressure, Cholesterol Levels, Consistency, Habit Building, Self Love, Exercise Motivation, Moderate Intensity Exercise, Walking Workout, Pilates, Yoga, Jump Rope, Jumping Jacks, Cycling, TikTok Trend, Movement Routine, Functional Muscle, Independent Living, Nervous System Regulation, Mental Health And Exercise, Benefits Of Cozy Cardio For Stress Management, How To Start A Cozy Cardio Routine

Il s'agit de l'extrait de l'épisode diffusé ce dimanche où je m'entretiens avec Maximilien Dauzet (Neat Protect)Finscale est aussi disponible sur YouTube: https://www.youtube.com/@finscale.***************************Finscale est bien plus qu'un podcast. Cet épisode est produit et animé par Solenne Niedercorn, fondatrice de Finscale.

Do women actually need to train differently from men?Do women need to lift primarily in very low rep ranges to build muscle?Is HIIT uniquely superior for the female body?Does Zone 2 work differently for women?And when fat loss is the goal, should women prioritize intervals or lower-intensity continuous cardio?There has been an explosion of female-specific training advice across social media, and much of it sounds highly scientific.It references hormones, muscle-fiber types, metabolic flexibility, mitochondrial adaptations, menopause, and sex-specific physiology.But one of the biggest mistakes we continue to see is identifying a legitimate physiological difference between women and men and immediately turning it into a universal female-specific training recommendation.In this episode of the Chasing Clarity Health & Fitness Podcast, I'm joined by Dr. Tony Boutagy for what I'm calling a Female Exercise Masterclass.Together, we separate social media fiction from the human evidence and discuss what actually matters when programming resistance training and cardio for women.HERE'S WHAT WE COVER:DO WOMEN ACTUALLY NEED TO TRAIN DIFFERENTLY FROM MEN?WHICH PHYSIOLOGICAL SEX DIFFERENCES ACTUALLY MATTER FOR PROGRAM DESIGN?DO WOMEN RESPOND DIFFERENTLY TO RESISTANCE TRAINING?THE DIFFERENCE BETWEEN ABSOLUTE & RELATIVE MUSCLE GROWTHDO WOMEN NEED TO LIFT HEAVY TO BUILD MUSCLE?THE MYTH THAT WOMEN NEED TO TRAIN PRIMARILY IN THE 3–5 REP RANGELOW-, MODERATE- & HIGH-LOAD TRAINING FOR HYPERTROPHYTHE FOUNDATIONAL TRAINING PRINCIPLES THAT APPLY TO BOTH WOMEN & MENWHY SHORT REST PERIODS AREN'T AUTOMATICALLY BETTER FOR WOMENIS HIIT UNIQUELY SUPERIOR FOR WOMEN?WHY HARDER CARDIO DOESN'T AUTOMATICALLY MEAN BETTER FAT LOSSHOW EXCESSIVE HIIT CAN IMPACT RECOVERY, NEAT & LIFTING PERFORMANCEIS ZONE 2 CARDIO LESS EFFECTIVE FOR WOMEN?THE PROBLEM WITH USING ANIMAL & MECHANISTIC RESEARCH TO CREATE FEMALE-SPECIFIC CARDIO RULESWHAT THE LARGEST HUMAN DATASET SHOWS ABOUT SEX, MENOPAUSE & MITOCHONDRIAL ADAPTATIONSHOW TO COMBINE RESISTANCE TRAINING & CARDIO FOR BUILDING MUSCLE WHILE LOSING BODY FATHOW TO STRUCTURE CARDIO WITHOUT COMPROMISING LOWER-BODY TRAINING OR RECOVERYThe goal of this episode is not to pretend that women and men are physiologically identical.It is to understand when those differences matter, how much they matter, and whether they are actually significant enough to change what we do in practice.Because not every sex difference requires a different training program.For most women, the fundamentals still matter most:Progressive overloadSufficient training volumeHigh degrees of effortAppropriate proximity to failureAdequate recoveryStrategically programmed cardioAnd consistency over timeThis episode gives women and coaches a clear, evidence-informed framework for cutting through the noise and building a training and cardio program around what actually drives results.WHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/For Info on Brandon's Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiryEmail: Bdacruzfitness@gmail.comMy Reading Recommendations:THE MUSCLE & STRENGTH PYRAMIDShttps://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

Perché due persone possono mangiare le stesse calorie e avere risultati opposti?La risposta si chiama TDEE (Total Daily Energy Expenditure). In questo episodio vediamo il metabolismo pezzo per pezzo: BMR, TEF, NEAT ed EAT e ti spiego quali leve puoi davvero azionare per accenderlo, senza diete estreme né scorciatoie. Spoiler: la parte più potente è anche la più semplice, ed è quasi del tutto sotto al tuo controllo.Buon ascolto!--------------------------------------Il mio portafoglio di investimenti a 33 anni riassunto in un solo grafico:https://www.instagram.com/p/Dbqpf5lNTUp/?stkn=bnFuOWZrZnU3ZmJs--------------------------------------Scarica Switcho e inizia subito a vedere se puoi risparmiare su una o più offerte di servizi che già utilizzi:https://bit.ly/Switcho-LuceGas-FedericoSormani--------------------------------------Scarica gratuitamente il foglio excel per analizzare la tua pianificazione finanziaria:https://bit.ly/corretta-pianificazione-finanziariaScarica gratuitamente il foglio excel col calcolatore dell'interesse composto: ⁠⁠⁠⁠⁠https://bit.ly/calcolatore-interesse-compsoto-PACvsPIC⁠⁠⁠⁠⁠Scarica gratuitamente il foglio excel per calcolare il tuo stato patrimoniale: ⁠⁠⁠⁠⁠https://bit.ly/calcola-il-tuo-stato-patrimoniale⁠⁠⁠⁠⁠Scarica gratuitamente la mappa concettuale sintetica su come superare la paura di investire:⁠⁠⁠⁠⁠https://bit.ly/Come-superare-la-paura-di-investire⁠⁠⁠⁠⁠--------------------------------------Se vuoi, puoi entrare a fare parte del mio progetto finanziandolo e ottenendo in cambio ulteriori servizi e vantaggi: ⁠⁠⁠⁠⁠https://bit.ly/tipeee-federicosormani⁠⁠⁠⁠⁠Un ringraziamento personale ai miei tippers: Noemi Cenni, Marina Manzoni, Gabriele Contini, Paola Sormani, Giovanni Pianigiani, Edoardo Tofi, Jacopo Fumanti Petrini, Francois Mickel, Aldo Sandroni, Daniele Cogoni.--------------------------------------Per metterti in contatto con me (feedback/consigli/critiche/interviste/collaborazioni):federicosormani.podcast@gmail.comhttps://bit.ly/instagram_federico_sormani⁠⁠⁠⁠⁠https://bit.ly/linkedin-federicosormaniDiventa un supporter di questo podcast: https://www.spreaker.com/podcast/federico-sormani-podcast--6069932/support.

Major Socks & George "The Yank" are here giving you a break from Jason "The Bruce" until he interupts for a very short moment in the middle of the episode. We are talking the latest releases from dropzone including one that feels a tad dissapointing compared to the rest. We discuss the Space King board game and much much more. THen during Game Talk as we sit back and discuss some popular games that were just never really ones we understood the appeal of and why, not to hate to on them but simply to have the duscission, because not all games are for all people. Sponsored by Valhalla Hobby: www.valhallahobby.com Use code "tabled" for 5% off your first order over $100. -------------------- Patreon: www.patreon.com/gettingtabled Facebook: www.facebook.com/gettingtabled YouTube: www.youtube.com/gettingtabled Website: www.gettingtabled.com Email: GettingTabled@gmail.com Discord: https://discord.gg/ZSgwtFvX6k​ X: @gettingtabled Instagram: @gettingtabled Threads: @gettingtabled Blusky: @gettingtabled.bsky.social Toyreel: www.youtube.com/toyreel Entropy City: www.entropycity.com Music created by Eric Matyas of Soundimage.org

This was a very special interview for PlayStation Neat. Not only did we get the opportunity to sit down with Josh Phillips and discuss his in-development football game 'PlayStrikers', But we also managed to get Adam Bhatti out of podcast retirement and on the show. Want to see more about PlayStrikers? Website - WWW.PlayStrikers.Com X - @PureContender Josh gives daily updates about the game's development, have a look. Want to talk football with Adam Bhatti or Josh? Find them on X Josh - @PureConteder Adam - @Adam_Bhatti

Et toi, quelle est cette petite astuce qui fait toute la différence pour atteindre tes objectifs ?

See Caitlin on tour by going to https://www.caitlinpeluffo.com for tickets and check out her special Prosciutto Rose on YouTube SPONSORS: New DraftKings customers, sign up with code MOM spend five bucks to get $200 in rewards within 21 days - includes all markets. Right now, when you buy two months of BlueChew Gold, you get the third for FREE with promo code YMH. https://bluechew.com Sign up for your free trial at https://shopify.com/ymh Tom's holding down the Mommy Dome this week with comedian Caitlin Peluffo, fresh off the Funny AF finals and out on the road with a brand new hour. She explains why a comedy competition full of fifteen-year veterans hit harder than any late night set, why stand up is infinitely harder than making a movie, and how the whole thing got her out of debt. Then Tom finds out she's single and decides to fix it, spending the rest of the episode presenting her with some eligible bachelors pulled straight from the cool guy pile: a man doing bathroom talk about Pepsi, a suitor who will beat up anyone who interrupts a conversation with a laptop, a Vancouver man out of smokes, an apple pie enthusiast, a flat earther explaining how GPS works, and a devoted gentleman leaving Julia good morning voicemails. Along the way Caitlin admits she bit a wart off her own finger, Tom delivers a passionate PSA about going into credit card debt for teeth and getting your skin tags removed for the rest of us, and the two of them dissect M. Night Shyamalan's cringe YouTube launch on his sad little bench and how it's not that dissimilar from the all-time original, Garth Brooks joining Facebook. Plus: Horrible or Hilarious with an old man scooting into a pool, a lightning strike survivor apologizing on a stranger's porch, and an arm snapping in a pub. We also get a long overdue cool guy update on Tony Johns, who is making history from the Cayuga County jailhouse. Enjoy! Your Mom's House Ep. 876 https://tomsegura.com/tourhttps://christinap.com/https://store.ymhstudios.comhttps://www.reddit.com/r/yourmomshousepodcast Gambling Problem? Call 1-800-GAMBLER, 1-800-MYRESET. Connecticut: call 888-789-7777, visit https://CCPG.org. On behalf of Boot Hill Casino in Kansas. Bet tax pass-through may apply in Illinois. 21+. Void in Canada. Bet with DraftKings Sportsbook to get Bonus bets that expire in seven days OR Trade with DraftKings Predictions to get Predictions Dollars that expire in one year. Event contract trading involves risk of loss. Predictions offer void in New York. Non-withdrawable Rewards issued as $50 click-to-claims every seven days for 21 days. Terms at https://dkng.co/offer. Limited time offer. Nationwide based on Sportsbook, Predictions, and Free-to-Play Sports Contest availability. Varies by State. Chapters 00:00:00 - Intro 00:00:15 - Caitlin Peluffo Killed At The Funny AF Finals 00:08:56 - Opening Clip: Why Do You Feel Better On A Friday? 00:14:46 - Go Into Debt For Teeth & A Skin Tag PSA 00:21:41 - Wild Girls: The Double Felony Hit And Run 00:27:24 - More Cool Suitors 00:31:43 - Bengals, 49ers & Josh Allen's Wholesome Smile 00:35:36 - M. Night Shyamalan Joins YouTube 00:43:47 - Horrible Or Hilarious 00:55:53 - Horse On Desk & GPS Guy 00:59:39 - Oh I'll Make Ya Come 01:01:36 - Looking For Girls 01:02:35 - Unk Shine 01:04:52 - Good Morning Julia 01:07:18 - A Message From Tony Johns 01:10:24 - Caitlin Picks A Suitor 01:14:24 - Wrap Up 01:15:09 - Closing Song - "Good Morning Julia" by Gaping Dad Learn more about your ad choices. Visit megaphone.fm/adchoices

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comEpisode SummaryDr Eric Helms returns to Mikkipedia for an unscripted conversation about GLP-1 medications and what they mean for anyone working in nutrition and fitness. Eric is a coach, athlete, author and educator, part of the 3DMJ coaching team, co-founder of the MASS research review, and co-director of the Sports Performance Research Institute New Zealand (SPRINZ) at AUT, where he is also a senior research fellow. Mikki opens with a personal trainer who was accused of stepping outside her lane for talking about GLP-1s, and the two of them work outwards from there.The conversation covers whether coaches and nutritionists are within their scope supporting people on these medications, what obesity medicine can miss when a patient's weight loss stalls, and why reduced everyday movement belongs under the heading of metabolic adaptation rather than being treated as a separate problem. Eric separates appetite into distinct drivers — energy signalling, hedonic food seeking and food noise — and explains why that distinction matters clinically. The second half turns to protein, where Eric makes the case that it is a minor player for most people's health outcomes unless intake is genuinely low, and that "which macronutrient is most satiating" is the wrong question in the first place. He is candid throughout about the limits of what is currently known, including several things he says he cannot answer. The episode closes on his argument that trainers have an opportunity to stop being weight loss coaches and get back to promoting health, fitness and movement.Key TopicsScope of practice. Eric argues the behavioural, lifestyle, nutrition and exercise side of GLP-1 use is squarely within a personal trainer's remit — while cautioning that nobody yet has the twenty years of practitioner experience we have with medications like exogenous insulin.Where the usual trainer skill set doesn't transfer. Most trainers are practised at helping clients restrain appetite. Clients on GLP-1s often have the opposite problem: struggling to eat enough, and needing nutrient quality raised on a low intake.What a stall actually signals. When someone stops tracking calories and their weight loss plateaus, Eric's first read is not under-fuelling — it is that tracking had become tedious and unsustainable, and no second skill set has replaced it. He treats the stall as an opportunity to build other skills rather than a reason to resume tracking.Movement, NEAT and metabolic adaptation. Reductions in spontaneous physical activity and non-exercise activity thermogenesis come from the same mechanisms as the older, narrower idea of a falling metabolic rate. Eric's view is that most of the "side effects" attributed to these drugs are the side effects of successful weight loss.Appetite is not one thing. Eric separates energy signalling (feeling depleted), hedonic food seeking (actively wanting a particular food or experience) and food noise (constant, distracting preoccupation) — then notes satiety has several definitions of its own on top of that.Why near-universal drug response is interesting. In trials of a newer triple-agonist medication, every participant in the higher dose groups lost at least 5–10% of body weight. Eric speculates — and flags it clearly as speculation — that this implies the drug targets more than food noise alone.How much protein actually matters. Eric's position is that protein is a minor player for general population health outcomes unless someone is starting low. Moving from around 0.8–1.1 g/kg to 1.3–1.5 g/kg has a reasonably moderate effect; moving from 1.6 to 2.2 g/kg is minor outside physique sport, where it is "a game of inches".Meeting people where they are. Someone on an intermittent eating pattern may be reaching only 1.1 g/kg, and a poorly constructed plant-based diet 0.9 g/kg. Telling them to double it can read as an impossible barrier. Mikki describes targeting 1.2 g/kg for GLP-1 clients against the 1.8–2.2 g/kg circulating online.Satiety is a meal question, not a macronutrient question. Food weight and volume, texture, hardness, eating rate, energy density, fibre and fluid all matter, and Eric raises an open question he says he cannot answer: whether those levers become more effective in someone on a GLP-1 once the environmental drivers of overeating are suppressed.What trainers are for. Eric suggests fear of professional redundancy drives some anti-GLP-1 feeling in the industry, argues obesity is primarily a built-environment problem needing a societal-scale solution, and makes the case that trainers should return to promoting health, fitness and movement.Chapters00:00 Introduction03:36 No small talk and no script06:59 Are trainers in their lane on GLP-1s?12:17 Low carb pushback and the naturalistic fallacy14:38 When weight loss stalls21:18 Reduced movement, NEAT and metabolic adaptation24:36 Food noise, hedonic eating and appetite29:36 What personal trainers are actually for32:31 Bodybuilding, diet culture and physical culture38:55 How much protein do we really need?46:36 What actually drives satiety55:57 Where to find EricGuest / ResourcesDr Eric HelmsCoach, athlete, author and educator; a personal trainer since the early 2000s, with a background in the US Air Force and commercial gyms.Part of 3DMJ, coaching drug-free strength and physique competitors.Co-founder of the MASS research review (Monthly Applications in Strength Sport), produced with Dr Eric Trexler, Dr Lauren Colenso-Semple and Dr Michael Zourdos, running since 2017 — massresearchreview.comCo-director of the Sports Performance Research Institute New Zealand (SPRINZ) at AUT, and a senior research fellow supervising Masters and PhD students.Instagram: @Helms3DMJCo-host of the Iron Culture podcast.Also mentionedMikkipedia episode 390 — "Living the Bodybuilding Lifestyle with Eric Helms", the previous conversation Mikki refers to: podcast.mikkiwilliden.com/390Docs Who Lift — the podcast from Dr Spencer Nadolsky and Dr Karl Nadolsky, recommended by Eric.Barbell Medicine — Dr Austin Baraki and Dr Jordan Feigenbaum, recommended by Eric for their work on HRT, testosterone replacement therapy and GLP-1 medications.The protein leverage hypothesis — the idea that people keep eating until they reach a protein threshold; Eric notes that threshold sits around 12–13% of energy.The Minnesota semi-starvation study — referenced by Eric as background on the transient, biologically driven effects of dieting.The physical culture movement of the early 1900s, and Bernarr Macfadden as a figure within it.A recent conference abstract indicating people on GLP-1s may be less active than they ...

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How many steps do you actually need every day—and do you really need 10,000 steps to support fat loss, health and body recomposition? BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last. In today's episode of the Optimal Protein Podcast, Vanessa sits down with physical activity researcher Dr. Amanda Paluch to unpack what the science really says about daily steps, walking, energy expenditure, appetite, fat loss and longevity. One of the biggest surprises? The famous 10,000-steps-per-day goal was not originally based on scientific research. Vanessa and Dr. Paluch dive into what the latest research actually suggests about optimal daily step counts, why benefits can occur well below 10,000 steps, and how walking can fit into a smart body-recomposition strategy. Try my favorite new electrolytes Cure Hydration! Head to curehydration.com/VANESSA and use code VANESSA to save 20% on your order.

Join the Get Organized HQ Conference - tickets are FREEOver the next 3 weeks we're doing a mini series going through 33 questions you can ask yourself to help you decide what to keep and what to declutter. Week one is about your homeWeek two is about your mindsetWeek three is about your heartUse the questions when you're decluttering as a tool for decision making!Download the 33 QuestionsYou may also like to listen to these episodes:Neat vs TidyReducing VolumeWatch on YouTubehttps://youtu.be/Slp37Og7J_0Join my communityLeave a 5 Star Google ReviewFollow me on InstagramFollow me on FacebookJoin my Facebook group Hosted on Acast. See acast.com/privacy for more information.

Sunny and Alex give their opinions on the Netflix gameplay reveal of GTA 6. Become a Patron for just £1 a month to help support the show. In return you will receive: - Episodes up to 3 days Early Access - Advertisement free episodes - Extra PlayStation shows every week The highest reviewed Resident Evil games listed - www.patreon.com/posts/153896133?u…postshare_creator 2026 Review Draft - www.patreon.com/posts/150159961?u…postshare_creator PlayStation Predictions 2026 - www.patreon.com/posts/playstation…content=join_link

Weight loss advice is everywhere, yet most people feel more confused than ever and a lot of practitioners quietly avoid the topic altogether. We wanted to change that, so we invited sports nutritionist and naturopath Kira Sutherland to map the real landscape of metabolic health, fat loss and body composition change, with the clinical nuance that generic plans miss.We dig into the mistakes we see most often, including being too vague, under-prescribing, and forgetting that individual biology changes the rules. Kira shares how she thinks about body type patterns, sex-specific physiology, and chrononutrition, then links that to the realities many women face in perimenopause. We talk thyroid and overall metabolism, sleep disruption, cortisol, and why leptin and ghrelin signalling can make “willpower” feel impossible when the nervous system is stretched.We also unpack what to prioritise when clients are using GLP-1 medicines: protecting muscle mass, hitting protein targets even with low appetite, building fibre for gut motility, and using movement intelligently. You'll hear our take on NEAT as a powerful lever for fat loss, why plateaus happen through adaptive thermogenesis, and how mindset, boundaries and coaching keep the plan sustainable. Kira also runs through practical supplements she uses often, including creatine, magnesium, collagen, and OEA for appetite support and “food noise”.If you want clearer clinical thinking for metabolic health and sustainable fat loss, hit play, then subscribe, share this with a practitioner mate, and leave a review so more people can find the show.Shownotes and references are available on the Designs for Health websiteRegister as a Designs for Health Practitioner and discover quality practitioner- only supplements at www.designsforhealth.com.auFollow us on SocialsInstagram: DesignsforhealthausFacebook: DesignsforhealthausDISCLAIMER: The Information provided in the Wellness by Designs podcast is for educational purposes only; the information presented is not intended to be used as medical advice; please seek the advice of a qualified healthcare professional if what you have heard here today raises questions or concerns relating to your health

Stan Efferding is an icon of bodybuilding, powerlifting, and elite evidence-based coaching.Stan returns with his unique ability to interpret cutting-edge research and combine it with decades of real-world experience coaching athletes at every level.We discuss:• Whether you actually need to be in a calorie surplus to build muscle• How large a calorie surplus should be if the goal is maximizing muscle while minimizing fat gain• Whether the traditional “dirty bulk” is finally dead• Why gaining weight faster does not necessarily mean gaining muscle faster• Which populations may still benefit from more traditional bulk-and-cut cycles• How bodybuilding and fitness influencers have distorted expectations around realistic rates of muscle growth• The impact of performance-enhancing drugs on what people believe is naturally achievable• What is really happening with so-called “hardgainers”• Why increases in NEAT can make gaining weight surprisingly difficult for some people• Practical strategies for eating more when gaining weight is the goal• Whether people starting at a higher body-fat percentage should get leaner before focusing on maximizing muscle growth• Insulin resistance, body composition, and recomposition• What matters more for muscle growth: nutrition or mechanical tension?• Why training provides the signal and nutrition supports the adaptation• Why simply consuming more protein cannot compensate for inadequate training• Mechanical tension and what actually drives hypertrophy• Effort and effective rep ranges• Training volume and time efficiency• Where diminishing returns begin with additional training volume• Minimum effective volume versus maximizing muscle growth• Why more exercise does not automatically produce more weight loss• Common mistakes people make when using exercise for fat loss• The role of cardio in weight management• Why cardio calories are more complicated than simply reading the number on a machine• How to reconcile step counts, structured cardio, and energy expenditure• Why exercise needs to be enjoyable enough to sustain• And much moreFollow Stan on Instagram:@stanefferdingCHAPTERS01:47 Do You Need a Calorie Surplus to Build Muscle?05:41 Training Matters More Than the Surplus09:24 PEDs and Unrealistic Muscle-Growth Expectations14:36 Hardgainers, Appetite, and NEAT18:02 Practical Strategies to Eat More29:55 Training Beats Simply Eating More Protein31:18 Mechanical Tension Explained32:48 Effort and Effective Rep Ranges33:22 Training Volume and Time Efficiency36:35 Diminishing Returns From More Training39:21 High-Volume Training Anecdotes42:20 Minimum Effective Training Volume44:34 Exercise and Weight-Loss Mistakes52:43 Make Exercise Enjoyable53:48 Reconciling Steps and Structured Cardio55:57 Final Thoughts and Where to Find StanSUPPORT THE SHOWIf this episode helped you better understand nutrition, muscle growth, training volume, or fat loss:• Subscribe and check out more episodes• Share the episode on social media and tag @andrewcoatesfitness• Send it to someone who still thinks building muscle requires eating everything in sightFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIAL• Download MacrosFirst• Begin setting up your account• When asked, “How did you hear about us?” enter: ANDREWKNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — FREE 90-DAY TRIAL• Visit: https://www.trainheroic.com/liftfree• Reply to the email you receive or email trials@trainheroic.com• Let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents

In this episode, we tackle the overwhelming amount of fitness and nutrition information coming at us from social media and break down how to separate evidence from nonsense. We mythbust some of the most common claims, talk about the importance of putting information into context, and explain why a claim should be backed by evidence before you change your behavior. This conversation is about thinking critically, addressing the fears that keep you stuck, and focusing on what actually works instead of chasing the latest “shocking” health claim.We talk about:-analysis paralysis & information overload-taking things out of context -addressing your fear-based marketing-NEAT and BMR-thin doesn't equal healthy-do you need thyroid medication?Time Stamps: 0:00 Introduction3:20 dieting would probably improve most people's lives12:05 evidence has to support a claim15:01 cortisol, hormones, and starvation mode28:35 changing your maintenance calories30:10 your body size matters37:00 how your hormones change44:29 “shocking” your body48:55 the impacts of insulin54:43 should you fast if you're over 40?CONNECT WITH KAIT & MAV:Get 1:1 coaching here: https://use.elev8coaching.net/cP72IzBGet our weekly emails: https://go.maverickonlinecoaching.net/mailing-list4 Phases Ebook: https://go.maverickonlinecoaching.net/body-transformation-ebook Hosted on Acast. See acast.com/privacy for more information.

Craig Emmerich  Craig Emmerich graduated in Electrical Engineering who has spent the last 16 plus years researching nutrition and working with thousands of clients along side his wife Maria Emmerich. He is an international best selling author of the “Keto: The Complete Guide” and “The Carnivore Cookbook”. He uses his knowledge of how our bodies work to help clients heal and lose weight leveraging their biology to make it easy. Craig has helped hundreds of thousands of people regain their health and vitality with a strong focus on the science of human nutrition. Craig has been keto for over 17 years and carnivore for over 6 years to help treat his chronic Lyme disease and CIRS pain. Key Quote “You can eat a 1,000-calorie milkshake, and two hours later you’re like, ‘I could eat something.’ But if I stick 14 eggs in front of you and tell you to eat them all, you probably won’t eat till tomorrow.” — Craig Emmerich Craig’s Top Tips Go back to whole foods — no matter which specific way of eating you follow, this alone helps most people. Move more, even outside the gym — small movement throughout the day (NEAT) adds up more than most people realise. Get outside — fresh air, sunlight, and vitamin D matter more than people give them credit for. Craig’s Book The Art of Metabolic Health — Craig and Maria Emmerich’s new release. ketomaria.com Resources Mentioned None specifically referenced beyond Craig’s own book. Connect with Craig Emmerich Instagram: @craig_r_emmerich Twitter/X: @craig_emmerich YouTube: @craigemmerich Website Details ketomaria.com The Fabulously Keto Diet & Lifestyle Journal: A 12-week journal to support new habits – Jackie Fletcher If you have enjoyed listening to this episode – Leave us a review By leaving us a review on your favourite podcast platform, you help us to be found by others. Connect with us on social media https://www.instagram.com/FabulouslyKeto1 https://twitter.com/FabulouslyKeto https://www.youtube.com/@FabulouslyKeto Facebook Group: https://www.facebook.com/groups/FabulouslyKeto Music by Bob Collum Recommend a guest We would love to know if you have a favourite guest you would like us to interview. Let us know who you would like to hear of if you have a particular topic you would like us to cover. https://fabulouslyketo.com/recommend-a-guest We sometimes get a small commission on some of the links, this goes towards the costs of producing the podcast.

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In today's episode, we dive into what it means to “fall to the level of your systems” in health and fitness, focusing on meal planning and prepping, getting in NEAT, and going to the gym. We share our own experiences and many practical tips for making food prep, meal planning, and nutrition easier. We also move into the fitness side of things, sharing the power of walking, explaining how to rack up steps throughout your days, and how to find your best gym schedule.It's all about setting yourself up for success in a way that's flexible and adaptable to your needs.We chat about the importance of finding what works for you, emphasizing that there's no one-size-fits-all solution to health and fitness. We also share stories about what happens when things don't go as planned and how to adjust without feeling like you've failed. By the end of this episode, you'll have a bunch of ideas on how to create systems that not only support your goals but also fit into your life without adding stress.“Decision fatigue is a real thing, especially when you have goals with nutrition and fitness, and you're creating a new lifestyle that supports where you want to be.”- Iris Deadlifts“The power of being outside doing some exercise and having something other than the inside of your house to look at can be incredibly uplifting.”- Meri“Curiosity over judgement.”- Amy RudolphThis week on Capable & Worthy:Meal prep variations and how to find what suits your style and preferencesHow to automate certain aspects of health and fitness to reduce decision fatigueOur unique systems for meal prep, NEAT, and the gymFreedom in StructureWhat are movement snacks and how you can use themWhat is temptation bundling to help us do the things we need to doThe benefits of having a structured gym planConnect with us:Iris Deadlifts on InstagramAmy Rudolph on InstagramThanks for tuning in to this week's episode of Capable & Worthy: Fitness, Nutrition, and Mindset for People Who Don't Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don't forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts | Spotify | GooglePlay | iHeartRadioBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, and Amy Rudolph on Instagram.

This week the team discuss Wolverine, Phantom Blade Zero and much more. Become a Patron for just £1 a month to help support the show. In return you will receive: - Episodes up to 3 days Early Access - Advertisement free episodes - Extra PlayStation shows every week The highest reviewed Resident Evil games listed - www.patreon.com/posts/153896133?u…postshare_creator 2026 Review Draft - www.patreon.com/posts/150159961?u…postshare_creator PlayStation Predictions 2026 - www.patreon.com/posts/playstation…content=join_link

Newsflash: Long, unbroken stretches of sitting appear to carry health risk beyond the daily total of sitting. But breaking them up can help even when the total hours spent sitting number doesn't budge. A listener asked about NEAT -- the energy burned by the movement of ordinary life that isn't exercise -- and the answer turned out to have little to do with calories and a lot to do with staying strong and mobile as we age! LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook page Walking to Wellness Together Facebook GROUP Wellness While Walking on Instagram Wellness While Walking on Threads Wellness While Walking on Twitter Wellness While Walking website for show notes and other information wellnesswhilewalking@gmail.com     RESOURCES AND SOURCES (some links may be affiliate links) Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding by Dr. Daniel Lieberman (Pantheon, 2021) — the source of the energy-conservation reframe and the point about hunter-gatherers sitting roughly as much as we do. Fed Up: What Evolution Reveals About Food, Diet, Health, and Eating Well by Dr. Daniel Lieberman (Knopf, August 2026) — his new book, which we'll be discussing in a future episode. Move Your DNA: Restore Your Health Through Natural Movement by Katy Bowman (Propriometrics Press, 2nd edition 2017) — the source of the idea that movement works like a diet, with walking as one nutrient rather than the whole menu. Mentioned in this episode: Dr. James Levine — the Mayo Clinic researcher who coined the term NEAT in the 1990s while studying weight gain. His best-known study overfed volunteers roughly 1,000 extra calories a day for eight weeks; fat gain varied widely across the group, and those who gained least tended to be the ones whose everyday movement increased to meet the surplus. Levine JA, Eberhardt NL, Jensen MD. "Role of Nonexercise Activity Thermogenesis in Resistance to Fat Gain in Humans." Science, 1999. The Stanford fitness tracker study — seven wrist-worn devices tested against lab-grade equipment in 60 volunteers. Six of the seven measured heart rate within 5% error. None measured energy expenditure well: the most accurate device was off by an average of 27%, and the least accurate by 93%. Stanford Medicine news summary — Shcherbina et al., Journal of Personalized Medicine, 2017. Sitting time in older adults — reviews of objectively measured sedentary behavior put adults 65 and older at roughly 8.5 to 9.5 hours of sitting a day, more than any other age group, with long uninterrupted bouts associated with cardiovascular disease, blood sugar trouble, frailty, and in some studies higher dementia risk. Breaking up sitting and physical function — a pilot study in frail older adults found improvements in Timed Up and Go and sit-to-stand scores when participants broke up their sitting, even without reducing total sedentary time. Harvey et al., "Stomp Out (Prolonged) Sitting" pilot — note this is a small pilot; treat the finding as promising rather than settled. Movement as a diet — the idea that walking is one nutrient rather than the whole menu reflects Katy Bowman's work, particularly Move Your DNA and Movement Matters. Two small moves from this episode ●    Break up the sitting. Once an hour or so, stand and move, even briefly — refill the water, walk to the mailbox, unload a few dishes. Right after a meal is a particularly good moment, since movement after eating has been shown to soften the blood sugar rise. ●    Attach movement to moments that already exist. The kettle boiling, a phone call, a commercial break, a trip to the printer, the end of a chapter. Decide once what the movement will be, and let variety in — balance on one foot at the counter, reach for a high shelf, get down to the floor and back up. A reminder Carolyn is not a doctor or mental health professional. Content presented here is for educational and informational purposes only. Please check with your doctor before making any health or lifestyle changes.     HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1.   Open Apple Podcast App (purple app icon that says Podcasts). 2.   Go to the icons at the bottom of the screen and choose "search" 3.   Search for "Wellness While Walking" 4.   Click on the SHOW, not the episode. 5.   Scroll all the way down to "Ratings and Reviews" section 6.   Click on "Write a Review" (if you don't see that option, click on "See All" first) 7.   Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8.   Thank you! I so appreciate this!   How to Leave a Review on Apple Podcasts on a Computer  1.   Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here)  https://www.apple.com/apple-podcasts/ 2.   Click on "Listen on Apple Podcasts" or "Open the App" 3.   This will open Apple Podcasts and put in search bar at top left "Wellness While Walking" 4.   This should bring you to the show, not a particular episode – click on the show's artwork 5.   Scroll down until you see "Rating and Reviews" 6.   Click on "See All" all the way to the right, near the Ratings and Review Section and its bar chart 7.   To leave a written review, please click on "Write a Review" 8.   You'll be able to leave a review, along with a title for it, plus you'll be able to rate the show on the 5-star scale (with 5 being the highest rating) 9.   Thank you so very much!! OTHER APPS WHERE RATINGS OR REVIEWS ARE POSSIBLE Spotify Goodpods Overcast (if you star certain episodes, or every one, that will help others find the show)  Castbox Podcast Addict Podchaser Podbean   HOW TO SHARE WELLNESS WHILE WALKING Tell a friend or family member about Wellness While Walking, maybe while you're walking together or lamenting not feeling 100% Follow up with a quick text with more info, as noted below! (My favorite is pod.link/walking because it works with all the apps!) Screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Wellness While Walking on Apple – click the up arrow to share with a friend via text or email, or share to social media Wellness While Walking on Spotify -- click the up arrow to share with a friend via text or email, or share to social media Use this universal link for any podcast app: pod.link/walking – give it to friends or share on social media Tell your pal about the Wellness While Walking website Thanks for listening and now for sharing! : )       DISCLAIMER Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.     Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!

❌X MARKS THE SPOT™ AUDIT Summer 2026 Only.

www.facebook.com/crispycoatedrobotsThis episode could be called Behind the Podcast: The Rise and Fall of Crispy Coated Robots.Jason, Jim, and Joseph talk about some of the Best (non-concert) Music Documentaries.Things were so bad, they called him Woody.I want to be a hairdresser or two. I want to be two hairdressers.Joseph overtalks and shushes as a debate tactic.Jason has a selection that is really NEAT.Jim is butt-hurt over a documentary he has never seen.Which doc was compl(ea)tly removed by the band members it was about?Whose impression of Bob Dylan helped Bob Dylan sing a song?

Sunny and Alex discuss the new Wolverine consoles, Phantom Blade Zero and so much more. Become a Patron for just £1 a month to help support the show. In return you will receive: - Episodes up to 3 days Early Access - Advertisement free episodes - Extra PlayStation shows every week The highest reviewed Resident Evil games listed - www.patreon.com/posts/153896133?u…postshare_creator 2026 Review Draft - www.patreon.com/posts/150159961?u…postshare_creator PlayStation Predictions 2026 - www.patreon.com/posts/playstation…content=join_link

Send us a text if you want to be on the Podcast & explain why!Blaming hormones is comforting because it gives us a villain and a shortcut. We go the other direction and build the real foundation: calories in versus calories out, plus the three forces that quietly drive the whole system, stress, sleep, and daily movement. From cortisol to insulin to thyroid hormones, we explain what these signals actually do, where they come from, and why “too much” and “too little” are both problems. No fear mongering, no miracle cocktails, just physiology you can use.We also unpack how nutrition misinformation spreads. “Sugar is bad” sells, “insulin is the bad guy” sells, and “fix your adrenal fatigue” sells, but simplification is not the same as truth. We talk about why sugar feels addictive in combination foods, how cortisol can be anti-inflammatory, why insulin is essential, and what to do in real-world scenarios like low blood sugar. Then we connect appetite hormones like leptin and ghrelin to sleep loss, chronic dieting, and the difference between psychological hunger and actual physiological hunger.Finally, we zoom out to the big picture: life stages. As we move from school to work to family life, NEAT drops, stress rises, sleep gets crushed, alcohol and caffeine creep in, and processed convenience foods become the default. That shift looks like “a slow metabolism,” but it is usually a predictable pattern we can measure and change. We share the coaching tools we rely on, sleep logs, stress questionnaires, measured food tracking, and meal photos, so progress is based on awareness, not guesses.If this helped you, subscribe, share it with a friend who keeps saying “it's my hormones,” and leave a review with the biggest myth you want us to tackle next.Want to become a SUCCESSFUL personal trainer? SUF-CPT is the FASTEST growing personal training certification in the world!Want to ask us a question?  Email info@showupfitness.com with the subject line PODCAST QUESTION to get your question answered live on the show!Website: https://www.showupfitness.com/Become a Successful Personal Trainer Book Vol. 2 (Amazon): https://a.co/d/1aoRnqANASM / ACE / ISSA study guide: https://www.showupfitness.com

Join Jordan, Pitt Girl, Commish, Big Sky Brigit, and Beth, along with our VP of Podcast Production, Arthur. We talk about the gigantic scoreboard at Illinois, then someone got in a bar fight about Eastern Michigan in Manhattan Kansas? Sam Levitt didn't think Louisiana was a real place, a WVU Truck, Pope Hat Night for the White Sox, then we're on to season previews in the SUPER SICKO SHAKING SPECULATION SEASON PREVIEW FORECAST: SSSSSPF aka the 5SPF this time with DICE ROLLS, we attempt to preview the MOUNTAIN WEST AND PAC-12, we project the most Sickos game for each team on their schedule, did you know State was required for you to be in the Pac-12 now? Oregon State returns to El Paso, Texas State sure loves I-35, HAWAII VS NORTH DAKOTA STATE LETS GOOOO, New Mexico is NEAT, NIU what are you doing here, why is UCONN GOING TO WYOMING ON NOVEMBER 28TH??? and oh so much, much more!Join our Patreon for just $3 or $5 a month. https://www.patreon.com/cw/SickosCommitteeBuy some of our officially licensed merch here https://thesickoscommittee-shop.fourthwall.com/NEW SICKOS FC JERSEYS FOR SALE https://oliveandyork.com/products/sickos-fcUSE CODE SICKOS20 for 20% off your first Homefield Order https://www.homefieldapparel.com/?rfsn=7440576.637f9dCheck out our Linktree for all our discount codes https://linktr.ee/sickoscommitteeSubscribe to our blog at https://sickos-newsletter.beehiiv.com/Subscribe to our YouTube at https://www.youtube.com/@sickoscommitteeUse Code YESHAHAHAYES for 10% off at DICE ENVY https://diceenvy.com/?rfsn=8621340.d8f4693&utm_source=refersion&utm_medium=affiliate&utm_campaign=8621340.d8f4693Donate here to help with the West Virginia floods/tornados:http://www.parishhouse.org/donate.htmlhttps://communityengagement.wvu.edu/programs/dollars-for-disasterhttps://www.unitedwayofglu.com/donateSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Sunny brings you the latest PlayStation news from 30,000ft. Become a Patron for just £1 a month to help support the show. In return you will receive: - Episodes up to 3 days Early Access - Advertisement free episodes - Extra PlayStation shows every week The highest reviewed Resident Evil games listed - www.patreon.com/posts/153896133?u…postshare_creator 2026 Review Draft - www.patreon.com/posts/150159961?u…postshare_creator PlayStation Predictions 2026 - www.patreon.com/posts/playstation…content=join_link

Jagex finally added a Podcast Catagory, and since we do podcasts sometimes it felt like a big deal!   Call in on Speakpipe and leave us a voice message! Join the community discord: https://discord.gg/g6DZPNCJ You can support the show at: www.Patreon.com/TheWildernessPodcast  Come hangout in-game in our clan 'Wild' Get in touch with us at TheWildernessPodcast@gmail.com  

Jason Brown returns for a nuanced discussion about Zone 2 cardio, walking, conditioning, stress, recovery, and how cardio should fit into an individual's life.Jason joins me to discuss:• Whether Zone 2 cardio is actually overrated• How much of Zone 2's benefit comes from simply getting people moving• The value of reducing sedentary time and increasing daily activity• The relationship between Zone 2-style activity, NEAT, and mental health• Why getting outside and moving can provide benefits beyond fitness adaptations• Looking at cardio and all training through the lens of nervous system regulation• Accounting for the total stress already present in someone's life• Why cardio recommendations should begin with the individual's available time and capacity• The nuanced debate around whether walking counts as exercise• Why sprint training should not be treated as Zone 2 cardio• Why average heart rate during lifting or high-intensity training does not prove someone received a Zone 2 stimulus• The difference between cardiovascular strain and sustained aerobic work• Why exercise labels matter less than matching the activity to the person's needs• Jason's thoughts on the current state of online coaching• And much moreFollow Jason on Instagram:@jasonbrowntrainingCHAPTERS01:04 Setting Up the Zone 2 Controversy01:59 Who Is Zone 2 Cardio For?05:05 Social Media Hot Takes07:02 The Benefits of Sustained Aerobic Work10:41 Andrew's Questions About Zone 214:45 Mechanisms and Aerobic Adaptations21:13 Time Constraints and Effective Dosing29:07 Does Walking Count as Exercise?30:53 Walking as Therapy33:20 Regulation Matters More Than Debates34:09 Plug-and-Play Training35:40 Why Speed Training Is Not Zone 237:35 The Limits of Heart Rate as a Proxy39:39 Genetics and Individual Cardio Needs44:08 Making 30 to 60 Minutes Count47:21 Assessments and Coaching Standards50:40 The Reality of Online Coaching54:49 Aerobic Training Requires Time55:45 Final Thoughts and Where to Find JasonSUPPORT THE SHOWIf this episode helped you think differently about Zone 2 cardio, walking, recovery, or conditioning:• Subscribe and check out more episodes• Share the episode on social media and tag @andrewcoatesfitness• Send it to someone who believes cardio needs to be intense to be worthwhileFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIAL• Download MacrosFirst• Begin setting up your account• When asked, “How did you hear about us?” enter: ANDREWKNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — FREE 90-DAY TRIAL• Visit: https://www.trainheroic.com/liftfree• Reply to the email you receive or email trials@trainheroic.com• Let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents

Si llevas tiempo intentando cambiar tu físico por tu cuenta y sientes que ya lo has probado todo, este episodio es para ti. Casi siempre el problema no es que te falte disciplina, es que estás atacando el problema equivocado.En este episodio hablamos de:Por qué probablemente estés comiendo mucha menos proteína de la que crees (y qué hacer al respecto)La fibra Psyllium, el suplemento del que todo el mundo empieza a hablar y que activa antes tu saciedadPor qué la sopa (sí, la sopa) es uno de los recursos más infravalorados para perder grasaCómo el movimiento diario (NEAT) puede quemar tanto o más que un entrenamientoPor qué saltarte el desayuno te puede estar jugando en contraCómo encontrar tu "cuello de botella",  el único problema que, si lo arreglas, hace que todo lo demás avance más rápidoElige una o dos de estas estrategias, ponlas en práctica esta semana, y verás resultados que ni te esperabas.

Join commit to 6 here00:00 Introduction to the episode and guests00:15 Hayley's experience with summer holidays and family01:01 Current weather and Commonwealth Games update02:23 Discussion on perimenopause and fat redistribution03:13 Cortisol myths and body fat storage during menopause04:49 Effectiveness and scams around supplements10:38 Weight cycling, fat loss, and psychological impacts13:58 Exercise, sweating, and fitness levels16:41 The role of NEAT and activity in health20:23 Managing MS fatigue with activity and rest27:59 Psychological mindset and accepting limitations30:50 Realistic goals and adapting to injury or health conditions34:01 Neck pain from weightlifting and form tips35:44 Benefits of hanging exercises and strength markers43:42 Preparing for emergencies and water collection tips44:12 Tips for relaxing and resetting during holidays

Hey friends, we found a guest and his name is Marcus Mumford. Costner calls it Neat. Kendrick's in his undies. Vocal straws, penguin noise, and the lovely tutelage of Bible Camp. It's a season of gratitude on an all-new goshdang pod-party we lovingly recognize as a purple symbol that spiritually signifies: SmartLess. Subscribe to SiriusXM Podcasts+ to listen to new episodes of SmartLess ad-free and a whole week early. Start a free trial now on Apple Podcasts or by visiting siriusxm.com/podcastsplus. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

We hope you got your fill of both the gameplay and the Player Housing rewards from Decor Duels, because they're going away in World of Warcraft patch 12.1. Well, you may be able to still get the decor, but not so much the transmog or mounts (at least according to the PTR). It was a fun little mode, but there was so much else going on we didn't get to play a ton, so we'll probably be investing some time in it before it goes away. And speaking of having no time and player housing, patch 12.1 brings us artisanal rooms, which are rooms that are essentially preset that you can just pop in to your player housing. Neat! This week's special guest Six helped us run down some stuff coming on the 12.1 PTR.But it's not all WoW. There are some changes in Diablo 4 worth a chat, and some Fallout news in the works with Bethesda's presser last week. Now if you'll excuse me, I am now contractually obligated to listen to Big Maybelle sing Whole Lotta Shakin Goin On.If you have a few minutes, please fill out our survey to tell us what you think about the podcast. This data is collected by our podcast host, Acast, and will be used to help us improve the show as well as attract potential sponsors. Your answers are completely anonymous. We appreciate your help!If you enjoy the show, please support us on Patreon, where you can get these episodes early and ad-free! Hosted on Acast. See acast.com/privacy for more information.

This one came straight out of the DMs. Aaron gets messages from people who are interested in coaching and they usually lay out everything they have been doing and everything they have tried. The same handful of problems keep showing up over and over again, so instead of answering them one at a time, this episode is the full breakdown.The whole thing is built around three buckets. Poor metrics, where the plateau only exists in perception because there was never a baseline, a rate of loss target, or any real objectivity built into the approach in the first place. False plateaus, where the deficit is actually intact but something is muddying the water and making it look like nothing is happening. And true plateaus, where the deficit on paper simply does not match the deficit in reality.If you are coaching yourself through a fat loss phase, this is the episode to have open when the scale stops moving and you are trying to figure out whether to change something or hold the line. Bryan spent a good portion of this one saying he had nothing to add, which is probably the best endorsement it could get. Before that, Bryan talks about the ten day family road trip through the canyons that has him off the mic for the next couple of weeks, and Aaron recaps the boys training trip he put together in Dallas.Covered in this episodeWhy an emotional goal like fat loss needs objective metrics to save you from yourselfEstablishing an actual baseline before you start, and why "intuitive eating" is not a planThe problem with subjective labels like eating healthy or eating goodDaily weigh-ins as data points, not verdicts, and how to use weekly and seven day moving averagesWeighing under identical conditions so you stop importing noise into your own metricsWhy the mirror is a terrible short term progress toolSetting a target rate of loss, 0.5% to 1% of body mass per week, and reverse engineering the timeline from thereWhy the first week whoosh on low carb is gut contents, glycogen, and water, not fatWater retention and inflammation from hard training, travel, poor sleep, sickness, and menstrual cyclesFat loss is not linear, and what a huge week usually means for the week after itThe gut check question: have my actions actually changed, or am I still running it by the book?Getting leaner makes you more sensitive to stress, sleep, and digestionRecomping as an explanation, and why you probably should not hold your breath on itToo much flexibility and macro Tetris, and why more opportunities equal more errorsWhen to suspect user error versus when to actually go get labsOverconfidence from early success and why the corners you cut early stop working laterInversion of control, or too many meals sourced by hands that are not your ownUntracked sauces, oils, bites, tastes, the mom tax, and the zero calorie spray technicalityAlcohol as its own macronutrient and the weekend pattern robbing weekday progressNEAT quietly dropping the longer you diet, with an important caveat on improving healthMetabolic adaptation, why it is real but often overblown, and Pontzer's constrained energy modelBody temperature after meals as a real time readout of energy availabilitySleep as the unsung hero of fat loss and the one natural cheat code that actually existsBuilding in non-progress weeks proactively because life is going to happenAccepting that rigidity has to increase as your ambition increasesTimestamps00:00:00 - Intro: Is Your Fat Loss Stalled? Then Do These00:00:55 - Updates: Bryan's road trip and Aaron's Dallas training trip00:06:25 - Bucket one: poor metrics00:07:25 - Establishing an actual baseline00:10:15 - Weekly averages and seven day moving averages00:13:40 - Setting a target rate of loss: 0.5% to 1% per week00:16:45 - Setting realistic goals and running the math00:19:40 - Bucket two: false plateaus00:22:45 - Fat loss is not linear00:26:20 - Too much flexibility and macro Tetris00:31:00 - Inversion of control00:32:15 - Bucket three: true plateaus00:36:20 - NEAT dropping the longer you diet00:38:00 - Metabolic adaptation: real but often overblown00:41:20 - Sleep is the unsung hero of fat loss00:43:30 - Take homes and building in non-progress weeks Training hard, but don't look like it? Aaron closes that gap ⬇️https://coach.strakernutritionco.com/applicationDone For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media  ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

https://wels2.blob.core.windows.net/daily-devotions/20260722dev.mp3 Listen to Devotion “The owner’s servants came to him and said, ‘Sir, didn’t you sow good seed in your field? Where then did the weeds come from?’ “‘An enemy did this,’ he replied. “The servants asked him, ‘Do you want us to go and pull them up?' “‘No,’ he answered, ‘because while you are pulling the weeds, you may uproot the wheat with them.'” Matthew 13:27-29 Weeds and Wheat As a young boy, I once thought I would help my dad by taking care of some of the weeds in the garden. So, I went to work pulling out all the weeds that I found. Apparently, it never dawned on my young mind that weeds don’t grow four inches apart and in straight rows. Rather than weeding, I pulled up all the sweet corn that my dad had planted. God has great care for the plants that he is growing. He will not arbitrarily pull them up like an ignorant young boy. Instead, with a Father’s love, he cares for the plants in his garden. Purely by his grace, God has planted his Word into the hearts of his children. But what about the weeds? This is God’s field, and God’s field should be perfect. Neat row after row of wheat should be growing in rich soil without a single weed. Why does he allow the weeds to grow among the wheat? Why doesn’t he tear out the weeds and toss them from his garden? Jesus gives the answer. Because tearing out the weeds could hurt the wheat. So, wheat and weeds grow together in this world. We may look very much the same. God’s people and God’s enemies drive the same cars, shop at the same stores, and go to work in the same jobs. But at the harvest, on the Last Day of this world’s existence, all will be made clear. On that Day, wheat and weeds will be eternally separated. Until that day, what does the wheat do? Grow, rooted deeply in the Word of God. Stand up tall, living the faith that God has grown in your heart. And bear fruit, that the seed of the gospel reaches out to others. Prayer: Lord God, thank you for caring for me in the garden of this world. Help me to stand tall among the weeds of this world. Amen. Daily Devotions is brought to you by WELS. This work is licensed under a Creative Commons Attribution-Noncommercial-No Derivative Works 3.0 United States License. All Scripture quotations, unless otherwise indicated, are taken from the Holy Bible, New International Version®, NIV®. Copyright ©1973, 1978, 1984, 2011 by Biblica, Inc. ™ Used by permission of Zondervan. All rights reserved worldwide.

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Most of the conversation around nutrition in the fitness industry is really diet culture in disguise. There's a cookie-cutter template at the end of every book, a subscription waiting on the other side of every plan, and almost no one is actually teaching people how to think critically about the choices they make for their bodies. Inside today's featured replay interview on the Strong New York podcast, I get into the broader conversation on metabolism and metabolic health. Topics discussed: - Metabolism as Stress and Energy Regulator- Diet Culture vs Critical Thinking- Generational Shifts in Food Culture- Stomach Acid in Caffeine-Heavy Athletes- FODMAPs, Fruit, and Protein Pairing- Maintenance Calories as a Moving Target- Movement Snacks and NEAT---------- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠My Live Program for Coaches: The Functional Nutrition and Metabolism Specialization ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.metabolismschool.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠---------- [Free] Metabolism School 101: The Video Series⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://www.metabolismschool.com/metabolism-101⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠----------Subscribe to My Youtube Channel: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://youtube.com/@sammillerscience?si=s1jcR6Im4GDHbw_1⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠----------⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Grab a Copy of My New Book - Metabolism Made Simple⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠---------- Stay Connected: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram: @sammillerscience⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Youtube: SamMillerScience⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook: The Nutrition Coaching Collaborative Community⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok: @sammillerscience⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠----------“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 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠operations⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@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."

My younger socialist friend and I chatted again this week, focused especially on the problems of homelessness, addiction, and mental health, what to do, what not to do, what if anything government should do. We agreed that letting these folks hang in public spaces isn't the answer, we looked for a better term than “institutionalize.” Neat conversation Hosted on Acast. See acast.com/privacy for more information.

Tomorrow is the 250th anniversary of America, which is a pretty big deal. It's no 200, but not all of us got to experience that one. Here's to 300, right? And speaking of things that are sure to last 300 years, Taylor Swift and Travis Kelce are getting married today. If you want, you can sit there and watch a live stream of their guests arriving. Exciting stuff. Not as exciting as eating 70ish hot dogs in ten minutes though. Oh, sorry, did I say exciting? I meant disgusting.And yes, "overmorrow" is a word. It means "the day after tomorrow". Neat, huh?Official discussion link: https://completedisaster.live/2026/07/03/july-3rd-2026/

Many people believe that staying lean is primarily about exercising more or eating less, but one of the biggest drivers of long-term weight management often happens outside of the gym.     On today's show, I want to explain the powerful role of NEAT (Non-Exercise Activity Thermogenesis), which refers to the calories you burn through everyday movement and share examples of how to maximize your time.     I'll also break down why daily movement can have a greater impact on metabolism, body composition, and overall health than many people realize, and why relying on workouts alone may not be enough to achieve lasting results.     So tune into today's Cabral Concept 3792 to learn why NEAT may be the missing piece in your weight-loss journey and how simple changes to your daily routine can help you stay lean and healthy for years to come.     Enjoy the show, and let me know your thoughts!   - - - For Everything Mentioned In Today's Show: StephenCabral.com/3792 - - - Get a FREE Copy of Dr. Cabral's Book: The Rain Barrel Effect - - - Join the Community & Get Your Questions Answered: CabralSupportGroup.com - - - Dr. Cabral's Most Popular At-Home Lab Tests: > Complete Minerals & Metals Test (Test for mineral imbalances & heavy metal toxicity) - - - > Complete Candida, Metabolic & Vitamins Test (Test for 75 biomarkers including yeast & bacterial gut overgrowth, as well as vitamin levels) - - - > Complete Stress, Mood & Metabolism Test (Discover your complete thyroid, adrenal, hormone, vitamin D & insulin levels) - - - > Complete Food Sensitivity Test (Find out your hidden food sensitivities) - - - > Complete Omega-3 & Inflammation Test (Discover your levels of inflammation related to your omega-6 to omega-3 levels) - - - Get Your Question Answered On An Upcoming HouseCall: StephenCabral.com/askcabral - - - Would You Take 30 Seconds To Rate & Review The Cabral Concept? The best way to help me spread our mission of true natural health is to pass on the good word, and I read and appreciate every review!