Podcasts about week free trial

Timestamps1:17 - How Elliott's training program has evolved over time as he's gotten stronger24:43 - How Elliott approaches training from a mental perspective - goal setting, working through setbacks, handling the spotlight as a young lifter, etc.41:29 - Things Elliott does outside of the gym that have allowed him to make consistent progress Elliott's Instagram - https://www.instagram.com/malicious_lifts/?hl=enApply For Coaching - https://adampeeler1.typeform.com/to/elvzT31WGet My FREE Programs - https://linktr.ee/adamdpeelerMy Instagram - https://www.instagram.com/adamdpeeler/Macrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://macrofactorapp.com/macrofactor/Leviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Timestamps0:44 - Does Winstrol actually weaken joints or “dry you out”? 5:28 - Is Winstrol or Anavar better at increasing strength?8:36 - Common side effects with Winstrol use & do you need to use liver support supplements?14:11 - Common uses of Winstrol for bodybuilding and powerlifting & how/when to add orals to your steroid cycle19:28 - Doses of Winstrol for men vs women 21:54 - How proviron can make Winstrol and other oral steroids work betterDM Mircea for Coaching - https://www.instagram.com/mirceabjr/Email Mircea for Coaching - mirceabjr@gmail.comProject Mayhem - https://www.instagram.com/built4mayhem?igsh=cTQzcHE1YTR3Nms5Apply For Coaching - https://adampeeler1.typeform.com/to/elvzT31WGet My FREE Programs - https://linktr.ee/adamdpeelerMy Instagram - https://www.instagram.com/adamdpeeler/Macrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://macrofactorapp.com/macrofactor/Leviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Apply To Work With Momentum Powerlifting - https://bit.ly/47ic0G3Brendan's Instagram - https://www.instagram.com/papin_momentum/Apply For Coaching - https://adampeeler1.typeform.com/to/elvzT31WGet My FREE Programs - https://linktr.ee/adamdpeelerMy Instagram - https://www.instagram.com/adamdpeeler/Macrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://macrofactorapp.com/macrofactor/Leviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Timestamps1:01 - Will's progress over time in the sport of powerlifting3:12 - Will's training mindset and recovery habits that have allowed him to progress so well & things Evan has observed elite powerlifters do to make better progress than most powerlifters10:03 - What working hard actually looks like for powerlifters, finding your ideal workload to maximize progress, and learning how to deal with training fatigue 21:52 - Changes Evan made to Will's programming when he became an athlete of his just 3 weeks out from his next meet which was his best performance to date - deep dive on squat programming changes & making Will's squat more consistent strength & technique wise41:06 - Changes Evan made with Will's block pacing and top set/training periodization to improve long term progress50:46 - How pendulum squats positively affected Will's squat & Evan's thought process around programming accessories for his athletes1:03:21 - Programming changes Evan made when Will switched from sinking paused bench press to soft touch paused bench pressWill's Instagram - https://www.instagram.com/willowlifts_?igsh=MTlmOWJ4ZjEwOXRpZQ==Evan's Instagram - https://www.instagram.com/evanhawk_?igsh=MWl0ZnBud3RtZGR1cw==Apply For Coaching - https://adampeeler1.typeform.com/to/elvzT31WGet My FREE Programs - https://linktr.ee/adamdpeelerMy Instagram - https://www.instagram.com/adamdpeeler/Macrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://macrofactorapp.com/macrofactor/Leviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Timestamps1:48 - Colton's experience with super high vs low volume training - how it changed throughout his lifting career, signs he noticed he needed more or less volume to keep progressing8:29 - When does it make sense to push to RPE 10 on the last week of a block - pros and cons20:29 - Common mistakes people make when adding more stimulus to their program & how Colton changes programming for an athlete who comes to him feeling overly fatigued so they can progress again31:10 - Strategies for reducing injury risk in powerlifting 41:46 - How our beliefs about ourselves as lifters impact our ability to progress 44:28 - How steroids impact training volume, frequency, intensity, etc someone responds best toColton's Instagram - https://www.instagram.com/colt.pr/?hl=enColton's Coaching - https://docs.google.com/forms/d/1ol2iZqtLR3s8We4Q749g_rYkS6JdvEsUDlV2azCa4Xg/viewform?fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnmw0403jxjM86ohRIYBoEAdagrsT0DIKDUYIRRH9e36xoClnvtABVpWCL-Wg_aem_uV5YvIBJJli09SKQpQ4aQA&edit_requested=trueApply For Coaching - https://adampeeler1.typeform.com/to/elvzT31WGet My FREE Programs - https://linktr.ee/adamdpeelerMy Instagram - https://www.instagram.com/adamdpeeler/Macrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://macrofactorapp.com/macrofactor/Leviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Timestamps1:06 - Why you should supplement the cholinergic system as a strength athlete 4:13 - Injectable choline vs oral choline supplements like Alpha GPC and CDP Choline8:03 - Why it's especially important for PED users to use choline supplements to maximize performance 13:41 - Doses for injectable choline (100-200mg 3-4x/wk), alpha GPC (300mg daily), and CDP choline (500mg daily), how to use it, how often to use it, how safe is it to use, etc 19:29 - Foods you should include in your daily diet to build higher baseline choline stores 21:34 - Differences between alpha GPC and CDP choline 22:34 - Benefits of supplementing L-Theanine and L-Tyrosine in addition to cholinergic supplements25:14 - Importance of not overly relying on stimulants and prioritizing sleep to help your cholinergic system recover betterDM Mircea for Coaching - https://www.instagram.com/mirceabjr/Email Mircea for Coaching - mirceabjr@gmail.comProject Mayhem - https://www.instagram.com/built4mayhem?igsh=cTQzcHE1YTR3Nms5Kaioken Injectable Choline - https://www.derelstrength.com/home?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAdGRleARAAVZleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAae3xIFehOEhu9lbFx4hYqPcz1FICjo_vXktOaPJg3l1u_zy5KM9Z2256pWcBg_aem_hb9foqXbPsUIfncs8y9T2gApply For Coaching - https://adampeeler1.typeform.com/to/elvzT31WGet My FREE Programs - https://linktr.ee/adamdpeelerMy Instagram - https://www.instagram.com/adamdpeeler/Macrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://macrofactorapp.com/macrofactor/Leviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Timestamps 1:02 - Why does it matter for powerlifters to learn how to weight cut well?4:10 - Differences recomping for a 2 vs 24 hour weigh in: glycogen manipulation, how fast to recomp, etc.15:05 - Using PEDs for weight manipulation and recomping: estrogen manipulation, insulin, metformin/berberine, orals, etc25:19 - The role of sodium and potassium in weight cutting and recomping - signs you need more sodium or potassium when you're manipulating weight or recomping35:15 - Soluble and Insoluble fiber manipulation to make weight, strategies to avoid micronutrient deficiencies that will negatively affect performance, & how to make passive sweating strategies work better 49:49 - Differences in programming and technical execution on deadlifts for lifters who use a deadlift bar vs a stiff barPat's Email (for coaching inquiries) - coachthiccy@gmail.com Pat's Instagram - https://www.instagram.com/patthiccy?igsh=NDdzdzJqc2RybDc1Pat's 2 Hour Weight Cut Template - https://docs.google.com/spreadsheets/d/1_fs3dDcZ1uaFSZF1oVGLzyAoqcCGIw03-dtI0DWgn0I/edit?usp=drivesdkApply For Coaching - https://adampeeler1.typeform.com/to/elvzT31WGet My FREE Programs - https://linktr.ee/adamdpeelerMy Instagram - https://www.instagram.com/adamdpeeler/Macrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://macrofactorapp.com/macrofactor/Leviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Most people THINK they're doing "Contrast Training," but in reality they're just doing a sloppy circuit that kills power, reinforces bad mechanics, and increases their risk of injury! So on today's show, Joe explains exactly what Contrast Training is supposed to look like...and how to implement it the RIGHT WAY! Consider today's episode your FREE Power/Speed Masterclass! *For a full list of Show Notes w/ Timestamps visit www.IndustrialStrengthShow.com.  IMPORTANT LINKS Joe's "Contrast Training" reaction video Joey Swoll Team Forever Strong [1-Week FREE Trial]

Most people THINK they're doing "Contrast Training," but in reality they're just doing a sloppy circuit that kills power, reinforces bad mechanics, and increases their risk of injury! So on today's show, Joe explains exactly what Contrast Training is supposed to look like...and how to implement it the RIGHT WAY! Consider today's episode your FREE Power/Speed Masterclass! *For a full list of Show Notes w/ Timestamps visit www.IndustrialStrengthShow.com.  IMPORTANT LINKS Joe's "Contrast Training" reaction video Joey Swoll Team Forever Strong [1-Week FREE Trial]

This week's episode is a solo with Haven all about the 2026 United Airlines NYC Half Marathon hosted by New York Road Runners. If you're interested in running a half marathon or want to know what it's like to run a NYRR race, this episode is for you!Haven recaps her half marathon journey, including training in the brutal New York City winter, race weekend events like the race expo and shakeout run hosted by Endorphins Run Club and New Balance Running, race morning logistics, a course preview, her fueling strategy, spectating tips, and her post-race celebrations. She also walks listeners through ways they can get into the race next year! This is a must-listen episode for anyone interested in running a half marathon or who wants to plan a destination race in a big city!Connect with Health by Haven:Work with Me: Learn about holistic health coaching & schedule a free sessionFree Trial: 2-Week Free Trial of THE DINNER CLUB Newsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenThank you to our Sponsors:Season 4 sponsor, Avodah Massage TherapySupport the show

Ever wondered what it's like to run the Tokyo Marathon? Perhaps you've been dreaming of racing an Abbott World Marathon Major or achieving your Six Stars? In this episode, multi-time Health by Haven Podcast guest and 5 star marathoner, Megan Cottage, shares her 2026 Tokyo Marathon experience! She tells listeners all about training for the race, preparing for jet lag, traveling around the globe to run, experiencing the Japanese culture, and of course, a breakdown of race day.If you're interested in earning your Abbott World Marathon Majors Six Stars or are simply looking for an inspiring race recap, this episode is for you! Be sure to listen back to episodes 53 and 24 of the show to learn more about Megan, her 2025 London Marathon recap, and her involvement in the Chicago Marathon! Connect with Health by Haven:Work with Me: Learn about holistic health coaching & schedule a free sessionFree Trial: 2-Week Free Trial of THE DINNER CLUB Newsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenConnect with Megan:Instagram: @meg.runs.disneyListen to episode 053 | London Marathon Recap with Megan CottageListen to episode 024 | Megan Cottage on running the Chicago Marathon social media accounts Thank you to our Sponsors:Season 4 sponsor, Avodah Massage TherapyEpisode sponsor, Foundation of Stone Pediatric and Perinatal Family ChiropracticSupport the show

Timestamps1:07 - History & unique characteristics of anavar compared to other AAS5:35 - How anabolics help people can heal from injuries faster and what body systems do they help heal?13:50 - How Anavar compares to other anabolic steroids16:33 - Common side effects while taking Anavar & validity of an Anavar only cycle for a first time PED user 24:41 - Using Anavar to break through strength plateaus and is there a difference between taking Anavar sublingually vs orally29:28 - Typical dose and duration of Anavar for men and women33:25 - Anavar's interaction with the thyroid35:50 - Closing thoughts on practical application and utility of Anavar related to other anabolics DM Mircea for Coaching - https://www.instagram.com/mirceabjr/Email Mircea for Coaching - mirceabjr@gmail.comProject Mayhem - https://www.instagram.com/built4mayhem?igsh=cTQzcHE1YTR3Nms5Apply For Coaching - https://adampeeler1.typeform.com/to/elvzT31WGet My FREE Programs - https://linktr.ee/adamdpeelerMy Instagram - https://www.instagram.com/adamdpeeler/Macrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://macrofactorapp.com/macrofactor/Leviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Timestamps1:40 - Step count for bodybuilders and powerlifters: benefits, recommended range of steps, risks/signs of overdoing steps 15:11 - Mentally dealing with transitioning from contest prep/hard cuts to gaining phases - habits for maintaining a leaner physique year round & what benefits come with learning how to stay leaner with being able to progress with your physique 32:45 - Setting performance goals in the gym for bodybuilding & why it matters that you're setting small PR's over time in your programming 42:39 - How Steve programs proximity to failure for muscle growth - is it worth it to train closer to failure consistently for muscle growth or should you leave more reps in the tank to manage fatigue?Steve's IG - https://www.instagram.com/revivestronger/?hl=enHire Steve For Coaching - https://revivestronger.com/online-coaching/?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnJkhBCe3YiwR2WeNm7McdSNjOG1P86u5tElsH47KDW0uxIyy20U6qinxonww_aem_-0EI5f7P__eGJDXI6c-FXQListen To The Revive Stronger Podcast - https://revivestronger.com/podcast/?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnbc_ZInfKveNaewmu2Q2nItQMIC7NnDBZgXnG87RcZmb6DFiNuHSWJiRk9AI_aem_BB4PFbY5BUOJBne95E9JtgApply For Coaching - https://adampeeler1.typeform.com/to/elvzT31WGet My FREE Programs - https://linktr.ee/adamdpeelerMy Instagram - https://www.instagram.com/adamdpeeler/Macrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://macrofactorapp.com/macrofactor/Leviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Are you waking up tired despite spending 8 hours in bed? In this episode of the Health by Haven Podcast, we're demystifying the science of a good night's rest with double board-certified sleep medicine physician Dr. Andrea Matsumura.With extensive clinical sleep medicine training and experience, Dr. Andrea Matsumura walks us through each sleep cycle, sleep tracking devices, sleep supplements, and more.In this episode, we cover:The Anatomy of Rest: What is actually happening in your brain and body during each stage of sleep?The Truth About Wearables: Are devices like the Oura Ring and Apple Watch helpful tools or just sources of orthosomnia?The Supplement Deep Dive: A physician's take on Magnesium, Melatonin, and CBD.Optimizing Your Internal Clock: How to align your lifestyle with your natural circadian rhythm.Practical Sleep Hygiene: Small, science-backed shifts you can make tonight to improve your sleep quality immediately.Connect with Health by Haven:Work with Me: Learn about holistic health coaching & schedule a free sessionFree Trial: 2-Week Free Trial of THE DINNER CLUB Newsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenConnect with Dr. Andrea MatsumuraInstagram: @drandreamatsumura Thank you to our Sponsors:Season 4 sponsor, Avodah Massage TherapyEpisode sponsor, Foundation of Stone Pediatric and Perinatal Family ChiropracticSupport the show

Are you tired of chasing a version of success that feels like a performance? In this episode of the Health by Haven Podcast, we dive deep into Human Design - a powerful tool for self-discovery that helps you stop living for others and start living in alignment with your true nature.Guest Nicole Bonia, a Human Design expert for leaders and creatives, shares her journey from high-pressure corporate environments to a life of radical self-trust. If you've ever felt like your productivity defines your worth, this episode is your permission slip to pivot to a more authentic life.In this episode, you'll learn:What is Human Design? A beginner-friendly breakdown of the systemThe Human Design Types: Understanding how you're uniquely wired to interact with the worldStrategy & Authority: How to make big life decisions that feel easeful Practical Alignment: How to apply your chart to your career, relationships, and lifeBreaking the Performance Trap: Deconditioning from societal expectations to live in alignmentWhether you're a Projector, Generator, Manifestor, Manifesting Generator, or Reflector, Nicole provides grounded, practical steps to help you use your chart as a roadmap for a more fulfilling life.Connect with Health by Haven:Work with Me: Learn about holistic health coaching & schedule a free sessionFree Trial: 2-Week Free Trial of THE DINNER CLUB Newsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenConnect with Nicole:Nicole's WebsiteGet your free human design chartThank you to our Season 4 sponsor, Avodah Massage TherapySupport the show

Timestamps0:24 - Benefits of understanding hypertrophy programming principles for programming powerlifting7:49 - Deloads & fatigue management strategies for powerlifting and bodybuilding 24:34 - Autoregulating training volume based off recovery and performance: - differences evaluating needs between hypertrophy and strength bottlenecks41:01 - The main differences between beginner and advanced coaches 48:04 - How external variables impact training response & learning from failure as a coach to refine your coaching skills Aidan's Instagram - https://www.instagram.com/aidanroeder?igsh=d3A0emtuYTd1ZjVlApply To Work With Aidan - https://docs.google.com/forms/d/e/1FAIpQLSe0NnYQRt8ne4KAPr9NnjyjBt5diUX3t0PVYToK9pYh4-8bqw/viewform?fbclid=PAdGRleAQR459leHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAaf8VzIgeB5bPOf13i3mG63NzOqoklqLBDdKhM3MZ9VleiLTNVM_SAhYJmS7NA_aem_JGSIP-SYuj0ycoVCyBF4LgApply For Coaching - https://adampeeler1.typeform.com/to/elvzT31WGet My FREE Programs - https://linktr.ee/adamdpeelerMy Instagram - https://www.instagram.com/adamdpeeler/Macrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://macrofactorapp.com/macrofactor/Leviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Unlock Your Genetic Potential: Epigenetics, Stress Resilience, and Peak Performance with Becca Roses.Is your DNA your destiny, or do you have the power to change your health outcome? In this episode of the Health by Haven Podcast, we dive deep into the world of epigenetics—the science of how your behaviors and environment can change how your genes work.Becca Roses, Founder of Mind Body Genes and Certified Epigenetics Human Performance Coach, shares how she blends genetic data with mindset work to help high-performers unlock a new level of vitality.In this episode, we explore:Epigenetics 101: What the heck it actually is Genetic Predispositions: How to understand your risk for certain diseases without living in fearThe Lifestyle-Gene Connection: How your daily habits and DNA work togetherStress Management by Design: Why your genes dictate how you handle pressure and how to optimize your responseBiohacking Your Health: Using unique genetic insights to level up your physical and mental performanceWhether you're looking to optimize your longevity or simply understand why your body reacts the way it does, this conversation provides the blueprint for a personalized approach to wellness.Connect with Health by Haven:Work with Me: Learn about holistic health coaching & schedule a free sessionFree Trial: 2-Week Free Trial of THE DINNER CLUB Newsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenConnect with Becca:Follow Mind Body Genes on Instagram: @mindbodygenes Use code “MBG” for $200 off your blueprintUse code “GENEQUEEN” for $1,000 the certificationThank you to our Sponsors:Season 4 sponsor, Avodah Massage TherapyEpisode sponsor, Foundation of Stone Pediatric and Perinatal Family ChiropracticSupport the show

Timestamps 0:24 - Do people respond better to gear when they blast and cruise vs just running higher doses year round? Is it more about blasting hard and then coming off or is it about finding the sweet spot dose wise that you can tolerate without significant health effects and running that dose for longer?14:01 - Signs it's time to come off cycle/lower the dose of AAS you're taking16:27 - How to find the optimal dose of AAS you need to progress with your muscle & strength - why you should slowly escalate your dose over your cycle/course to peak milligram load vs starting at peak milligram load26:07 - What dose of AAS & HGH leads to diminishing returns for muscle growth and strength gains? Or does more always = more gains?30:21 - A decision making framework for whether you should increase your dose of AAS or HGH to continue progressing 33:58 - Is there a difference with cycle/course design for powerlifters vs bodybuilders?37:23 - Understanding the concept of inroads/force production debt and how that relates to designing intelligent training programs to maximize progress DM Mircea for Coaching - https://www.instagram.com/mirceabjr/Email Mircea for Coaching - mirceabjr@gmail.comProject Mayhem - https://www.instagram.com/built4mayhem?igsh=cTQzcHE1YTR3Nms5Apply For Coaching - https://adampeeler1.typeform.com/to/elvzT31WGet My FREE Programs - https://linktr.ee/adamdpeelerMy Instagram - https://www.instagram.com/adamdpeeler/Macrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://macrofactorapp.com/macrofactor/Leviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Do you believe you'll never be a runner? This episode might change your mind.In this episode of the Health by Haven Podcast, we sit down with HxH coaching client Samantha Berven to pull back the curtain on her incredible running transformation. We discuss how Samantha has gone from dreading every mile to crossing the finish line of her first half marathon.If you've ever struggled with consistency, dealt with running injuries, or felt intimidated by long distances, Samantha's "slow and steady" approach is the roadmap you've been looking for.What we cover in this episode:The Mindset Shift: How to move from dreading running to wanting to improve your performanceThe Couch to Half Marathon Process: How Samantha progressed through the 5K and 10K milestones and ultimately trained for her first halfOvercoming Setbacks: Real talk on managing running injuries and staying dedicated during a training cycleRace Day Play-by-Play: A recap of the 2025 Bluegrass Half Marathon in Johnson City, TNRun Coaching Insights: The role of run coaching in achieving huge goalsWhether you are looking for running motivation or practical tips for your own first distance race, Samantha's story proves that with the right process, anyone can become a distance runner.Related Episodes for Runners:Episode 014: Kevin FitzGerald on Running, Triathlons & CoachingEpisode 030: You Can Run a Half MarathonConnect with Health by Haven:Run Coaching: Interested in running your first race? Inquire about coaching here!Free Trial: 2-Week Free Trial of THE DINNER CLUB Newsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenConnect with Samantha:Follow Samantha's running journey on Instagram: @srobervenThank you to our Sponsors:Season 4 sponsor, Avodah Massage TherapyEpisode sponsor, Foundation of Stone Pediatric and Perinatal Family ChiropracticSupport the show

Timestamps0:45 - The biggest training plateaus Joe Borenstein faced and how Luke changed his programming to overcome it3:51 - What changed with Joe's training moving up a weight class and new variables coaches should be aware of when their athletes move up a weight class 8:43 - How specific should bench press training be? How much can accessory work drive progress and finding the right ratio between specific bench work and accessory work 15:16 - How Luke incorporates accessory work in his lifter's programs - signs you're doing enough, too little, or too much accessory volume22:07 - Is additional hinging work necessary to get a big deadlift? Finding your ideal foot positioning on bench press to get the most leg drive possible 33:06 - Strategies to make progress in powerlifting with a busy, time limited schedule 42:15 - The mindset you need as a powerlifter in order to reach your genetic potentialLuke's IG - https://www.instagram.com/coach.eck?igsh=bmpyNzVyajlmamZlApply For Coaching - https://adampeeler1.typeform.com/to/elvzT31WGet My FREE Programs - https://linktr.ee/adamdpeelerMy Instagram - https://www.instagram.com/adamdpeeler/Macrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://macrofactorapp.com/macrofactor/Leviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Apply To Work With Momentum Powerlifting - https://docs.google.com/forms/d/e/1FAIpQLSdA9lzoPoS72ici5FpEKKSgUu63mB1HFg_NsZd9E-R-vfQNHQ/viewformBrendan's Instagram - https://www.instagram.com/papin_momentum/Apply For Coaching - https://adampeeler1.typeform.com/to/elvzT31WGet My FREE Programs - https://linktr.ee/adamdpeelerMy Instagram - https://www.instagram.com/adamdpeeler/Macrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://macrofactorapp.com/macrofactor/Leviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Why are you feeling sluggish this winter? It might be your Water Element.In this episode of the Health by Haven Podcast, we dive deep into the Water Element of Traditional Chinese Medicine (TCM) with expert Rebekah Knause, L.Ac., LMT, RYT. As we move through the winter season, understanding how to support your body's water element is essential for maintaining energy, managing stress, and staying balanced.In this episode, you'll learn:Winter & The Water Element: Why this season is the most critical time for rest and reflectionKidney & Bladder Health: How these specific meridians govern your vitalityNervous System Regulation: The surprising link between Chinese Medicine channels and your body's stress responseHolistic Healing: Practical TCM tips to stay grounded during the winter monthsWhether you're a long-time fan of acupuncture or brand new to Eastern medicine, this deep dive offers actionable insights to help you align your health with the natural cycles of the Earth.About Our Guest: Rebekah KnauseRebekah is the owner of the Balanced You Clinic in Knoxville, Tennessee. A graduate of the Jung Tao School of Chinese Medicine, she is a licensed Acupuncturist and NCCAOM diplomate with nearly two decades of experience in massage therapy and holistic healing.Missed the start of the series? Check out Episode 73 for the Metal Element!Join the Health by Haven Community:Free Trial: 2-Week Free Trial of THE DINNER CLUB Work with Me: Holistic Health & Run Coaching InquiriesNewsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenConnect with Rebekah:Instagram: @balancedyouclinicSpecial thanks to our Season 4 sponsor, Avodah Massage Therapy!Support the show

Can chiropractic care lead to a safer, easier birth? After her first appearance became our #1 most-downloaded episode of 2025, we welcome back Dr. Brittany Rohrer Sanders, owner of Foundation of Stone Pediatric and Perinatal Family Chiropractic, to discuss the vital role of holistic chiropractic care during pregnancy, postpartum (fourth trimester), and the conception journey.We debunk common myths about prenatal adjustments and dive deep into nervous system regulation. Learn how balancing your body's stress response can directly impact your baby's development and prepare you for a healthier delivery and faster recovery.In this episode, you'll discover:Why chiropractic care is safe (and essential) during pregnancyThe link between a mother's nervous system and her baby's healthHow to support your body for a healthy postpartum periodGentle adjustments for fertility and trying to conceive (TTC)Join the Health by Haven Community:Free Trial: 2-Week Free Trial of THE DINNER CLUB Work with Me: Holistic Health & Run Coaching InquiriesNewsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenConnect with Dr. Brittany Rohrer Sanders Follow Foundation of Stone on Instagram @tnkidschiro Thanks to our Sponsors!Season 4 sponsor, Avodah Massage TherapyEpisode sponsor, Foundation of StoneSupport the show

Timestamps0:28 - Cooper's background2:28 - Exercise technique to maximize hypertrophy and get the most out of your training program6:18 - Realistic rates of progression in a hypertrophy program9:33 - Why insufficient training volume is usually not the bottleneck for progression for most lifters and what lifters should address instead to overcome training/physique plateaus 20:07 - Range of motion for hypertrophy training - how to maximize tension on the muscle while minimizing connective tissue stress28:06 - 2 vs 3x per week frequency programming differences & how to find your ideal training frequency per muscle group36:26 - Post activation potentiation for hypertrophy training45:45 - Indirect work for arms, how training advancement impacts the validity of factoring indirect work with arm volume, and how much direct arm work Cooper recommends per weekHire Cooper/Cooper's Instagram - https://www.instagram.com/cooperlogann/Apply For Coaching - https://adampeeler1.typeform.com/to/elvzT31WGet My FREE Programs - https://linktr.ee/adamdpeelerMy Instagram - https://www.instagram.com/adamdpeeler/Macrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://macrofactorapp.com/macrofactor/Leviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Apply To Work With Momentum Powerlifting - https://docs.google.com/forms/d/e/1FAIpQLSdA9lzoPoS72ici5FpEKKSgUu63mB1HFg_NsZd9E-R-vfQNHQ/viewformBrendan's Instagram - https://www.instagram.com/papin_momentum/Apply For Coaching - https://adampeeler1.typeform.com/to/elvzT31WGet My FREE Programs - https://linktr.ee/adamdpeelerMy Instagram - https://www.instagram.com/adamdpeeler/Macrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://macrofactorapp.com/macrofactor/Leviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Are you tired of fighting your body's natural rhythms? In this episode of the Health by Haven Podcast, we dive deep into the transformative power of cycle syncing. Joining us is Dana Chwatt, a NYC-based Holistic Health Coach, fertility educator, and the founder of Orly Wellness.Dana breaks down how to stop "powering through" and start living in alignment with your hormones. Whether you are looking to improve your fertility, manage PMS symptoms, or optimize your energy for work and workouts, this episode provides a masterclass in hormone health and cycle-based nutrition.In This Episode, You'll Learn:The Four Phases: A breakdown of the Menstrual, Follicular, Ovulatory, and Luteal phases.Nutrition for Hormones: What to eat during each phase to support estrogen and progesterone levels.Cycle Syncing Your Life: How to adjust your exercise intensity and social calendar based on your internal clock.Orly Wellness: The story behind NYC's first cycle-synced meal delivery service.Cycle Syncing Without a Period: How to track your rhythm if you are on hormonal birth control or have irregular cycles.Join the Health by Haven Community:Free Trial: 2-Week Free Trial of THE DINNER CLUB Work with Me: Holistic Health & Run Coaching InquiriesNewsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenConnect with Dana & Orly Wellness:Instagram: @orlywellness | @dana.arieleFree Resources: Cycle Syncing Guide & Sample Cycle ChartSpecial thanks to our Season 4 sponsor, Avodah Massage Therapy!Support the show

Timestamps1:12 - Main differences between Charly's bodybuilding vs powerlifting training 10:02 - Hydration for bodybuilding & effectively communicating with clients17:48 - Qualifications people need to meet in order to take PEDs responsibly23:01 - Finding your ideal training volume (why only following volume landmarks doesn't work & how to adjust volume over time)29:15 - Why you probably should deload and have that a part of your program if you are actually big and strong 33:38 - Why you actually need to bulk if you want to get as big and strong as possible - especially as an advanced leaner37:08 - Exercise selection for bodybuilding - why you don't need to overcomplicate it to maximize progress42:02 - Mindset & tradeoffs required to be successful with bodybuilding long term Follow Charly - https://www.instagram.com/charlton_banks?igsh=dHVpamlpb3lqNjJzCharly's 1:1 Coaching Service - https://www.ascndcoaching.com/?utm_source=hoobe&utm_medium=socialApply For Coaching - https://adampeeler1.typeform.com/to/elvzT31WGet My FREE Programs - https://linktr.ee/adamdpeelerMy Instagram - https://www.instagram.com/adamdpeeler/Macrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://macrofactorapp.com/macrofactor/Leviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Apply For Coaching - https://adampeeler1.typeform.com/to/elvzT31WGet My FREE Programs - https://linktr.ee/adamdpeelerMy Instagram - https://www.instagram.com/adamdpeeler/Macrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://macrofactorapp.com/macrofactor/Leviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Timestamps1:05 - How to autoregulate training when external variables aren't perfect & a systematic method to determine your ideal workload to maximize progress14:47 - Key differences between being over vs under stimulated & how to adjust programming depending on if you're over vs understimulated28:35 - The importance of training specific to your needs as an individual athlete and long term athlete development so you can continue to progress as you become more advanced32:20 - What to do if a lifter gets overly fatigued early on in a training block - strategies to “save” the block David's IG/Hire David - https://www.instagram.com/dshel_11?igsh=MWdqMzlzOWJzbHdlcA==Anas' IG/Hire Anas - https://www.instagram.com/anasanbar?igsh=YnhoMTA2aXN6MzU=StackedCast - https://open.spotify.com/show/38TQpF1wu8iEUy6rIHjmNJ?si=ifx6gwGtSNunRrfmfA5iXwApply For Coaching - https://adampeeler1.typeform.com/to/elvzT31WGet My FREE Programs - https://linktr.ee/adamdpeelerMy Instagram - https://www.instagram.com/adamdpeeler/Macrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://macrofactorapp.com/macrofactor/Leviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Timestamps0:41 - History of testosterone5:59 - True medical TRT vs Sports TRT14:11 - Managing CBC's (hematocrit, hemoglobin, RBC's, etc) on testosterone 19:10 - Managing estrogen related side effects on testosterone (acne, gyno, water retention, etc)30:03 - High dose test cycles & how to find the right dose of an AI/SERM with a higher dose34:00 - How to find the right dose of testosterone for your goals - main things to look for 39:58 - Importance the right PED for your goals42:07 - Daily injections vs 1-2x/wk injection frequency of testosteroneDM Mircea for Coaching - https://www.instagram.com/mirceabjr/Email Mircea for Coaching - mirceabjr@gmail.comProject Mayhem - https://www.instagram.com/built4mayhem?igsh=cTQzcHE1YTR3Nms5Apply For Coaching - https://adampeeler1.typeform.com/to/elvzT31WGet My FREE Programs - https://linktr.ee/adamdpeelerMy Instagram - https://www.instagram.com/adamdpeeler/Macrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://macrofactorapp.com/macrofactor/Leviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Apply To Work With Momentum Powerlifting - https://www.instagram.com/momentum_powerlifting/Brendan's Instagram - https://www.instagram.com/papin_momentum/Apply For Coaching - https://adampeeler1.typeform.com/to/elvzT31WGet My FREE Programs - https://linktr.ee/adamdpeelerMy Instagram - https://www.instagram.com/adamdpeeler/Macrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://macrofactorapp.com/macrofactor/Leviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Timestamps 0:25 - Why Dan decided to niche into dietetics for powerlifters 2:56 - The biggest mistakes Dan sees powerlifters making with their nutrition 9:02 - Protein intake for powerlifters 14:01 - Pre training meal & hydration guidelines 19:16 - Dan's favorite mental strategy he gives his clients for retaining strength in a deficit 22:38 - Fiber intake pre training: how much is too much?27:00 - Variance in water and electrolyte needs between people and how to tell if you're hydrating enough or over hydrating 31:16 - Why is eating fruits and veggies important and many fruits and vegetables should people be eating per day36:57 - The value of having consistent habits and routines with nutrition and how to make tracking nutrition easier and less time consuming 45:50 - Why you need to figure out what works best for you and pay attention to biofeedback and not go off hard and fast nutrition rules studies might cite only 47:11 - Training vs rest day nutrition Dan's IG - https://www.instagram.com/powerlifterdietitian?igsh=Z3kxdW5rejZndWZxDan's Nutrition Course - https://www.nutritionforpowerlifters.com/store?fbclid=PAVERFWAOfO6hleHRuA2FlbQIxMABzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafpOypGPR1wAagsN5vKdmSyCAZcPDzJR_-xyYtnvVS_GOAsjOND5Nto4m212w_aem_OQA5BXZnw9vXIgeVTFLAxgDan's Coaching Services - https://danfeldmanrd.com/services/?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGncobxygGuIiHolif16YdsynOA-PS9ojWvtJ-usn4I9IbHyvOhuklDF4qS-1A_aem_vBiwfKo3bijOfbf1sLi9AwApply For Coaching - https://adampeeler1.typeform.com/to/elvzT31WGet My FREE Programs - https://linktr.ee/adamdpeelerMy Instagram - https://www.instagram.com/adamdpeeler/Macrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://macrofactorapp.com/macrofactor/Leviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Timestamps1:53 - Differences problem solving for beginner, intermediate, and advanced lifters when progress stalls 6:51 - The role of the lats in bench press and how it changes with the lifter's ability to arch and grip width19:26 - When it makes sense to cue chest up/external rotation bias vs chest down/internal rotation bias in the squat and how to figure out which squat style works best for you25:21 - An argument for upper back flexion in the deadlift28:58 - Periodizing training for lifters who are sensitive to high intensities36:58 - Why some people are better at higher vs lower reps and when to program high vs low reps39:58 - The value of factoring mental fatigue with different rep ranges and what that can tell you about why an athlete is responding the way to their programming - why you need to control acute fatigue spikes in your training week47:08 - When to train into a meet vs add an additional taper week and how to choose which taper strategy will produce the best results52:25 - Secondary day programming for well leveraged sumo deadlifters Alex's IG & Coaching Services - https://www.instagram.com/alex_cano_challenge?igsh=anFrODh4dmdyMzRuApply For Coaching - https://adampeeler1.typeform.com/to/elvzT31WGet My FREE Programs - https://linktr.ee/adamdpeelerMy Instagram - https://www.instagram.com/adamdpeeler/Macrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://macrofactorapp.com/macrofactor/Leviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Timestamps0:44 - History of Equipoise6:15 - How to minimize the risk of having low estrogen on EQ11:47 - What to do if you do get low estrogen taking EQ17:28 - Cardio recommendations for enhanced athletes to preserve health 21:12 - Unique benefits of EQ & mental effects of EQ30:21 - Signs that your hematocrit is high & how to manage high hematocrit levels36:00 - Starting doses of EQ and the highest dose Mircea would adviseDM Mircea for Coaching - https://www.instagram.com/mirceabjr/Email Mircea for Coaching - mirceabjr@gmail.comProject Mayhem - https://www.instagram.com/built4mayhem?igsh=cTQzcHE1YTR3Nms5Apply For Coaching - https://adampeeler1.typeform.com/to/elvzT31WGet My FREE Programs - https://linktr.ee/adamdpeelerMy Instagram - https://www.instagram.com/adamdpeeler/Macrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://macrofactorapp.com/macrofactor/Leviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Timestamps2:01 - What is the difference between internal focus vs external focus cues? Do internal focus or external focus cues work better for teaching technique for lifters? Does it change depending on if the lifter is beginner, intermediate, or advanced,?11:03 - How to use variations of the SBD to manage specific muscular and/or connective tissue fatigue while getting sufficient stimulus to get stronger 17:01 - Why beginners should generally get more variations and intermediate and advanced lifters should generally get less variations 25:51 - When it makes sense to deviate from comp standards in training & how to use an unconventional training strategy like this to get stronger without affecting your ability to lift to a comp standard 36:01 - Programming strategies to lower fatigue without losing fitness and how light do you need to go to drop fatigue without compromising your ability to peak your strength predictably each block Rob's Instagram - https://bit.ly/4opSmOsHire Rob - https://bit.ly/4hIGNiTRob's Podcast - https://bit.ly/49u3HZApplyFor Coaching - https://bit.ly/3QpfduxGet My FREE Programs - https://linktr.ee/adamdpeelerSign Up For My Newsletter - http://bit.ly/4lHqnrMy Instagram - https://bit.ly/3Uy2zfbMacrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://bit.ly/49Vz2ALeviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Apply To Work With Momentum Powerlifting - https://bit.ly/47ic0G3Brendan's Instagram - https://www.instagram.com/papin_momentum/Apply For Coaching - https://bit.ly/3QpfduxGet My FREE Programs - https://linktr.ee/adamdpeelerSign Up For My Newsletter - http://bit.ly/4lHqnrVMy Instagram - https://bit.ly/3Uy2zfbMacroFactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://bit.ly/49Vz2ADLeviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Apply For Coaching - https://bit.ly/3QpfduxGet My FREE Programs - https://bit.ly/4fF4wPcSign Up For My Newsletter - http://bit.ly/4lHqnrVMy Instagram - https://bit.ly/3Uy2zfbMacroFactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://bit.ly/49Vz2ADLeviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Timestamps1:15 - How Thomas developed his movement system for powerlifting technique4:31 - How Thomas coaches technique online vs in person and realistic expectations for timelines to improve technique and make the technique change “stick”6:36 - Differences in deadlift technique using a stiff vs deadlift bar and differences coaching & cueing athletes' deadlifts based off what bar they use11:00 - Determining if an athlete should use hook vs mixed grip on deadlift 13:35 - Differences in squat technique using a power vs squat bar and differences coaching & cueing athletes' squats based off what bar they use 19:33 - Determining if an athlete should use heels vs flats in the squat24:21 - How Thomas structures his 1x/wk SBD programming and periodization and benefits from training a lift 1x/wk33:29 - How warm ups contribute to training volume and how to properly warm up to maximize strength 37:11 - How Thomas troubleshoots strength bottlenecks for his lifters 41:35 - Coaching strategies Thomas uses to get his lifters to develop the skill of training close to failureThomas' IG - http://bit.ly/475RHvzZero Weakness - http://bit.ly/4hbPBxgApply For Coaching - https://bit.ly/3QpfduxGet My FREE Programs - https://linktr.ee/adamdpeelerSign Up For My Newsletter - http://bit.ly/4lHqnrVMy Instagram - https://bit.ly/3Uy2zfbMacroFactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://bit.ly/49Vz2ADLeviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Timestamps0:23 - SLU-PP-332: how it works, common doses, who is it for & how to take it9:57 - NAD+: how it works, common doses, who is it for & how to take it16:19 - How NAD+ works differently from Semax & Selank18:26 - Citocholine mental and physical performance benefits 24:26 - Delta Sleep Inducing Peptide explainedDM Mircea for Coaching - https://www.instagram.com/mirceabjr/Email Mircea for Coaching - mirceabjr@gmail.comApply For Coaching - https://bit.ly/3QpfduxGet My FREE Programs - https://bit.ly/4fF4wPcSign Up For My Newsletter - http://bit.ly/4lHqnrVMy Instagram - https://bit.ly/3Uy2zfbMacroFactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://bit.ly/49Vz2ADLeviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Timestamps1:25 - Most common methods of tapering an athlete for competition & what matters most for increasing performance on meet day3:54 - Coaching athletes through peaking blocks when perceived physical, mental, & emotional fatigue tends to be the highest to build lifter confidence and manage fatigue9:58 - Is there any data on peaking and tapering for lighter vs heavier lifters & how a coach should decide whether or not they should keep accessories in an athlete's taper week or not? 19:21 - The importance of a taper week building lifter confidence headed into a meet & the importance of being process oriented instead of outcome oriented to have the best performance possible in both training & competition27:54 - How secondary days can inform the coach and athlete how much intensity, volume & rate of exposure the lifter needs to feel strong on their primary day - how to apply that knowledge to a taper strategy31:48 - Step vs linear vs exponential tapers and what the minimum effective dose strength research can tell us about the role of intensity in strength gain/maintenance during a taper40:18 - How to analyze a taper that went poor: was it the taper or the training leading up to the taper and how to fix the problem - how weight cutting affects taper strategyHayden's Instagram - https://bit.ly/3IrF7NkHire Hayden - https://bit.ly/469AD7oSBS Article - https://bit.ly/4gqyFTDApply For Coaching - https://bit.ly/3QpfduxGet My FREE Programs - https://bit.ly/4fF4wPcSignUp For My Newsletter - http://bit.ly/4lHqnrVMy Instagram - https://bit.ly/3Uy2zfbMacrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://bit.ly/49Vz2ALeviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Timestamps0:51 - Did Alba always believe she could get to the point she currently is at in powerlifting?2:07 - How has Alba's mindset around her training changed as she's gotten stronger and progressed as an athlete?7:57 - Why food quality matters for powerlifters10:54 - How Alba's training program has evolved over time as she's gotten stronger 19:11 - The importance of pushing to/beyond your limits early on in your training career in order to optimize your training as you get more advanced23:39 - The importance of doing some mobility work as you get stronger to be able to maintain access to specific ranges of motion and lower risk of pain and injury28:46 - Why you need to take every training session seriously even if it's not your primary training day if you want to get stronger and the importance of autoregulating training on your secondary sessions to manage fatigue and make sure your primary day is strong 39:48 - Things Alba does that allows her to perform on the platform consistently at a high level from a mental standpoint and how attempt selection for her has changed as she's gotten more competitive Alba's Instagram - https://bit.ly/41nCVNqHHire Alba for Coaching - https://bit.ly/422BHqUApply For Coaching - https://bit.ly/3QpfduxGet My FREE Programs - https://bit.ly/4fF4wPcSign Up For My Newsletter - http://bit.ly/4lHqnrVMyInstagram - https://bit.ly/3Uy2zfbMacrofactor Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://bit.ly/49Vz2Leviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

In this episode of The Best You Podcast, Nick Carrier interviews Therese “Tee” Forton-Barnes, a healthy home advocate dedicated to helping people reduce their exposure to toxic chemicals.Tee explains how common household products can contribute to metabolic dysfunction, illness, and cancer, and provides easy, practical tips for decreasing your toxic load. From safe cleaning products to alternatives for fragrance-filled shampoos, lotions, candles, and laundry detergents, Tee shares specific brands and product swaps to help you make your home a healthier place.She also dives into the dangers of plastics and certain cookware materials, offering safe alternatives you can implement right away.Key Takeaways:●      Safe Cleaning Products: What to use and what to avoid to reduce chemical exposure in your home.●      Fragrances in Everyday Products: Understanding the health risks of fragrances in shampoos, body washes, and more.●      Cookware and Plastics: Tee discusses the dangers of certain materials and safer options you can try.●      Simple Product Swaps: Practical, affordable alternatives to everyday toxic products.Listen to this episode to learn how small changes can make a big difference in creating a cleaner, healthier home environment.Topics Discussed:Obesogenic Chemicals 5:41Does It Have To Be Fragrance? 14:13How to Clean Your Home Without Chemicals 23:32Farm Organic or Non-Organic Foods? 30:37Links:www.thegreenlivinggurus.com@greenlivingguruswww.ewg.comwww.madesafe.orgFontana Candle CompanydoTERRA Essential OilsMolly's Suds Laundry DetergentLearn more about Nick and Best You at www.nickcarrier.comTry the 1-Week FREE Trial of the 10-Week Transformation at: www.nickcarrier.com/freetrial

In this episode of The Best You Podcast, Nick Carrier sits down with Dr. John Poothullil, an expert on prediabetes, Type 2 diabetes, and metabolism, to discuss a bold new perspective on what truly causes high blood sugar and insulin levels. Dr. John challenges the widely accepted concept of insulin resistance, offering a fresh explanation for why blood sugar levels rise and how our bodies manage insulin. Throughout the episode, Dr. John breaks down the science of hunger, fullness, and fat storage, as well as practical steps you can take to improve your metabolic health. This conversation is filled with eye-opening insights and simple, actionable tips for healthier eating habits.Key Takeaways:●      Is Insulin Resistance a Myth? Dr. John explains why he believes it's not the real cause of Type 2 diabetes.●      Blood Sugar Science: The actual biological mechanisms behind rising blood sugar and insulin levels.●      Understanding Hunger and Fullness: How our bodies signal hunger, satiety, and regulate fat storage.●      Practical Health Tips: Small changes to what and how we eat to improve overall metabolic health.Listen to this episode for a whole new understanding of diabetes, insulin, and metabolic health.Topics Discussed:Why is Type 2 Diabetes so Widespread? 3:35Fat Storage Capacity 17:24Insulin Resistance or Metabolic Syndrome 21:58Why Do We Feel Hungry? 39:30Links:https://www.drjohnonhealth.com/Diabetes: The Real Cause and The Right CureSurviving CancerLearn more about Nick and Best You at www.nickcarrier.comTry the 1-Week FREE Trial of the 10-Week Transformation at: www.nickcarrier.com/freetrial

In this episode of The Best You Podcast, Nick interviews Patrick J. Kennedy, a former congressman, mental health advocate, and nephew of John F. Kennedy.Patrick shares powerful insights on viewing mental health as a journey of growth and resilience, rather than merely recovery. He discusses how to confront and overcome intrusive thoughts, providing strategies for getting out of your own head and building a healthier mindset. Patrick also opens up about the steps he takes to create emotional and mental health foundations for his five children and offers advice on supporting friends or family members experiencing mental health challenges.This episode is filled with practical tips and encouragement for fostering mental health growth for yourself and those around you.Key Takeaways:●      Mental Health as a Growth Tool: Viewing mental health as something to develop and strengthen.●      Handling Intrusive Thoughts: Techniques for managing negative thoughts and building resilience.●      Building Emotional Foundations for Family: How Patrick supports mental health in his household.●      Supporting Loved Ones: Ways to help friends and family facing mental health challenges.Listen to this episode for actionable insights and inspiration to approach mental health with courage and compassion.Topics Discussed:A Fathers Devotion To Kids 11:2710 Tips for Weightloss After Surgery 17:06Mental Health Issues in America 33:52How to Talk to a Family Member About Mental Health 42:50Links:www.patrickjkennedy.netBook Link:https://amzn.to/4fHkwzGhttps://www.thekennedyforum.org/Learn more about Nick and Best You at www.nickcarrier.comTry the 1-Week FREE Trial of the 10-Week Transformation at: www.nickcarrier.com/freetrial

In this episode of The Best You Podcast, I sit down with Dr. Lynn Anderson, a renowned expert on Karma, to explore how Karma can be a powerful, practical philosophy for personal growth. Initially, I wasn't sure if Karma was the right topic for our show, but Dr. Anderson's insights changed my mind completely. She explains how Karma goes beyond spiritual beliefs and can actually help us handle life's challenges in a grounded way. Dr. Anderson discusses the “4 Great Passions” that all humans experience—emotions like jealousy, envy, and resentment—and shares actionable strategies for moving past them.Key Takeaways:●      The 4 Great Passions: Learn about the core emotions we all experience and how to work through them.●      Karma as a Practical Tool: Discover how to apply Karma to everyday life for more peace and focus.●      Overcoming Negative Emotions: Strategies to manage jealousy, envy, comparison, and resentment.●      Alternative Actions: How to channel emotions into positive, productive behaviors.Tune in to gain a fresh perspective on Karma and actionable insights for overcoming negativity in your life.Topics Discussed:"Practice, Practice, Practice..." 8:44Flipping Envy to Appreciation 17:04Is Being Disappointed a Bad Thing? 21:23A Message on Joy in Life 26:32Links:https://www.doctorlynn.com/https://www.instagram.com/doctorlaa/Have priority access and a 50% on any nutrition plan by signing up to this exclusive waitlist for the January 2025 10-WT: /www.nickcarrier.com/10wtwaitlistLearn more about Nick and Best You at www.nickcarrier.comTry the 1-Week FREE Trial of the 10-Week Transformation at: www.nickcarrier.com/freetrial

Do you know how much of a role exercise really plays in losing body fat? In today's episode, we're diving into part 3 of my 7-part series on shedding belly fat, where we'll uncover the truth about exercise's impact on fat loss. You'll learn how much resistance training and cardio you actually need for effective fat loss, what types of cardio work best, and how to strike the right balance. By the end of this episode, you'll have a clear understanding of how to use exercise strategically for fat loss success.Before we dive in, if you're listening on the Apple Podcast App or Spotify, be sure to hit the follow button, and if you're watching on YouTube, be sure to hit like and subscribe!You're listening to The Best You Podcast, where we teach you the healthy habits you need to look and feel like your Best You.My name is Nick Carrier, and I'm a Body Optimization Coach and creator of The 10-Week Transformation. The 10-WT has helped over 800 people regain confidence in their bodies by making them leaner, stronger, and healthier than ever before.Looking for an at-home fitness program that holds you accountable to working out and eating healthy? Try out the 1-Week FREE Trial of the 10-Week Transformation and receive:- 3 workouts- Breakfast, lunch, and dinner recipesAnd see if it's a good fit for you. Try the 1-Week FREE Trial at:www.nickcarrier.com/freetrial

In this episode of The Best You Podcast, I sit down with Eric Abrons, founder of Ambi Nutrition Bars. Eric shares his journey of creating one of the cleanest and most nutritious energy bars on the market, starting right from his family's kitchen. We dive into the challenges of using only real ingredients in nutrition bars, including issues like taste, cost, and shelf life. Eric also discusses what makes Ambi Nutrition Bars unique—high protein and high fiber content with all-natural ingredients. Plus, he offers valuable insights into what it takes to succeed as an entrepreneur in the nutrition industry. If you're passionate about fitness, healthy eating, or entrepreneurship, this episode has something for you!Key Takeaways:●      Starting Ambi Nutrition: How Eric launched the company from scratch in his family's kitchen.●      Overcoming Challenges: Balancing taste, cost, and shelf life while using only clean ingredients.●      Unique Ingredients: The importance of high protein, high fiber, and all-natural ingredients in Ambi Bars.●      Entrepreneurial Success: Key factors that have driven Eric's growth in a competitive industry.Listen now to hear Eric's inspiring story and learn more about building a clean nutrition brand!Topics Discussed:What Makes a Candy Bar So Good? 6:55Marathon Bars: Their Limited Shelf Life 12:48Ambi Bar: All-Clean Ingredients 20:29Eric Abramons on Starting a Business 23:50Links:www.ambinutrition.com (use code ‘bestyou' for 10% off at checkout)@ eric_abrons@ ambinutritionLearn more about Nick and Best You at www.nickcarrier.comTry the 1-Week FREE Trial of the 10-Week Transformation at: www.nickcarrier.com/freetrial

In this episode of The Best You Podcast, I sit down with Melanie Murphy, MS, RDN, to explore essential strategies for improving gut health, detoxification, and seasonal nutrition. Melanie, recognized as the 2023 “Young Dietitian of the Year,” shares her top four recommended health tests, particularly for women experiencing gut or hormonal issues. We also discuss effective detox methods to help rid your body of toxins like mold and yeast. My favorite part of the episode is Melanie's deep dive into Circadian Seasonal Eating—how to align your diet with the season and natural light patterns. She also provides specific food recommendations for fall and winter to boost health and vitality.Key Takeaways:●      Top 4 Health Tests: Best tests for women dealing with gut and hormonal issues.●      Detox Strategies: How to detox your body from mold, yeast, and other toxins.●      Circadian Seasonal Eating: Eating according to seasonal changes and daylight patterns.●      Fall & Winter Foods: Specific foods to focus on for optimal health this season.Tune in to this episode for practical tips and expert insights to support better health through nutrition!Topics Discussed:Gut Tests That You Need to Get 04:12Oat Test 07:17How to Get Mold Out of Your System 14:09Foods to Eat During Fall 28:29Links:MelanieMurphyRD.comMelanie's InstagramMelanie's TikTokLearn more about Nick and Best You at www.nickcarrier.comTry the 1-Week FREE Trial of the 10-Week Transformation at: www.nickcarrier.com/freetrial

This week Joe answers 6 listener questions. TOPICS INCLUDE: 1) How to fix "uneven hips" 2) Does Joe prefer using coaching cues that have an "internal focus" or "external focus"? 3) Should you train your "good arm" after having shoulder surgery or focus solely on your rehab? 4) "The Great Skinny-Fat Debate": Bulk First or Cut First? 5) Should you still train if you're not fully recovered from your previous workout(s)? 6) Does Joe program specific rest periods for Triple H and Stephanie McMahon or does he leave it to their discretion? *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS Team Forever Strong [1-Week FREE Trial!] Follow @defrancosgym on Instagram Hand Dynamometer

This week Joe continues the massive Overrated/Underrated segment that he started last week! New topics include: 1) Cardio After Lifting 2) The US Army's Fitness Test 3) Pause Movements 4) Decline Bench Press 5) B-Stance Lifts 6) Having Exactly 150k IG Followers 7) Bradford Presses 8) Bloodwork for "Normal People" 9) Sprints 10) Creatine 11) Hip Thrusts 12) Percentage-Based Training 13) Air Force 1's 14) Air Jordans 15) Zercher Squats 16) Peanut Butter on Burgers 17) Chiropractors 18) Weighted Vest Walking 19) Band-Assisted Plyos 20) Serratus Anterior *For a full list of Show Notes + Timestamps goto www.IndustrialStrengthShow.com. IMPORTANT LINKS DeFranco-brand supplements [coupon: MuscleUpOctober] DeFranco's Pump-n-Prime [coupon: MuscleUpOctober] Team Forever Strong [1-Week FREE Trial]