Avsnitt
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Dr Andy Galpin shares a masterclass in sleep for everyday quality of life.
Andy adds nuance to the often oversimplified and misleading claims about sleep, including:
Why your sleep is the biggest opportunity to improve your quality of life
Defining poor sleep versus sleep deprivation
What are the acute negative effects of poor sleep?
Why people are remarkably resilient after one night of poor sleep
How to build sleep resilience
Why your elaborate sleep ritual might actually be working against you
How to sleep better when you travel
How our perception of our sleep quality affects how we feel
The difference between our physiological and psychological tolerance to poor sleep
How to develop the skill of falling asleep quickly
Is blue light exposure as problematic as we often hear?
Why the nervous system arousal from media may matter more than the light itself
How dangerous sleep apnea really is
Why most sleep apnea goes undiagnosed
Does mouth tape actually work?
And a lot of practical tactics for improving your sleep
Instagram: @drandygalpin
CHAPTERS
01:12 Sleep: Your Biggest Lever
02:26 Recovering From a Bad Night
06:44 Sleep Wearables Reality Check
12:39 Building Better Sleep Habits
15:16 Sleep Resilience vs Chronic Sleep Loss
18:39 Sleep Rituals and Travel
22:58 Screens and the Arousal Myth
25:34 The Worst Apps Before Bed
26:33 Why Content Matters More Than Blue Light
27:44 Hotel Sleep and Travel Anxiety Hacks
29:29 Sleep Apnea Reality Check
32:15 Beyond CPAP: Other Treatment Options
38:15 Altitude, Pregnancy, and Sleep Apnea
40:31 Mouth Tape and Nasal Strips
43:03 Learning to Fall Asleep Faster
45:13 Wind Down and Consistency
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Dr Nick Tiller joins me to share a scathing critique of the health and wellness industry, including:
Why the health and wellness industry isn’t your friend—it’s a trillion-dollar con
Defining the wellness industry
The most concerning wellness trends
Why the wellness industry has become so massive
The incentives for influencers and even credentialed "authorities" to grift on bogus wellness products
Do well-intentioned people slide into misinformation, or are most wellness grifters motivated by money from the start?
How much responsibility does the consumer bear?
How can consumers become better equipped to protect themselves?
Will we ever see meaningful regulatory change?
How AI-generated content is exploding online to cash in on the wellness trend
And much more
Instagram: @nb.tiller
CHAPTERS
01:06 The Wellness Industry Con
02:24 Defining Wellness Terms
04:55 Experts vs Influencers
07:32 Credentialed Grifters
10:00 Consensus vs Contrarians
11:25 The Playbook for Undermining Trust
14:16 Scientists vs Storytelling
17:43 The Sagan Effect and Public Outreach
21:31 Staying In Your Lane
25:07 TikTok Peptides Panic
30:54 Peptide Heart Risks
31:18 Regulation vs Personal Responsibility
33:33 Science Communication, AI, and Media Literacy
37:03 Why Platforms Won't Police Misinformation
39:36 Bad Faith Wellness Actors
42:52 The Influencer Economy Exposed
46:06 Deepfakes and Fake Physiques
50:46 Bodybuilding Pressure and Deaths
55:10 Curate Your Feed
56:09 Book Plug and Farewell
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Saknas det avsnitt?
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My good friend Brad Jensen returns in a more casual conversation between two old friends catching up. We wanted to share this discussion with you, so we hope you come along for the ride.
Brad shares his thoughts on:
People commenting on "his account" as if he isn't even a real person
Never imagining the reach and impact of his content
Whether all of the engagement from social media is actually a positive experience and how he manages it
Being willing to admit when you missed the mark with content
A nuanced discussion about choosing sponsorship deals carefully
Can you eat fast food and maintain your weight—or even lose fat?
Practical tactics for navigating eating on the run
Getting clear on which treats are actually worth the calories
Why alcohol consumption is declining
Using non-judgmental language around drinking less
The challenge of responding to every message on social media while avoiding questionable tactics like appointment setters pretending to be you in your DMs
Thoughts on using AI to fake interactions with followers
And much more
Instagram: @thesoberbodybuilder
CHAPTERS
00:16 Reuniting With Brad
00:49 Conference Talk Stories
01:59 Fast Food and Weight Loss
03:10 Monetizing Content
06:30 Choosing Sponsors Wisely
08:02 Turning Down Bad Deals
10:38 Eating Out Strategy
15:11 Go-To Orders
16:25 Stop Wasting Calories
21:08 Food Pressure and Alcohol
24:32 Why Drinking Is Down
25:36 Cannabis Versus Alcohol
27:08 Aging and Hangovers
28:55 How Media Normalizes Drinking
29:42 The Sex and the City Myth
32:14 Why Content Tone Matters
36:02 The Steroid Story Lesson
40:26 Followers and Ego
43:10 DM Setters and Trust
45:04 AI DMs and Ethics
49:53 Why Human Coaching Still Wins
52:48 The Future of In-Person Coaching
54:02 Final Thanks and Wrap-Up
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The Professor of the Dark Arts, Dr Emily Dow returns by popular demand. Emily has seen a huge surge in popularity, and for good reason. Her media is thoughtful, intelligent, and extremely well communicated.
Emily joins me to talk about:
Why "high cortisol" has become the new hormonal imbalance
What cortisol actually does, and why acute elevations in cortisol are not only not bad for you, but essential to normal physiology
Is there any validity to the claim that cortisol elevation from training stress is harmful, especially for peri-menopausal women?
Why chronically elevated cortisol is a problem and how it develops
Why the phrase "hormone balancing" is often a red flag for pseudoscience
What common traits we see among unqualified influencers promoting trendy health boogeymen
What the research tells us about exercise and mental health
Does your brain benefit more from higher-intensity cardio than Zone 2?
A nuanced discussion on the Zone 2 versus higher-intensity cardio debate
Is part of Zone 2's benefit simply that it replaces unhealthy sedentary behaviors?
Thoughts on research headlines like "Carbohydrate intake does not affect muscle growth"
What "scope creep" means when experts are pressured to comment outside their area of expertise, such as peptides
And much more
Instagram: @dremilydow
CHAPTERS
00:49 The Cortisol Myth
01:55 Why Cortisol Matters
03:45 Hormone Balancing Grifts
08:37 Fixing Chronic Stress
12:44 HIIT for Women
14:58 Fueling and Recovery
18:33 Exercise Guidelines
20:49 Is Overtraining Real?
24:20 Training Load and Injury Risk
26:22 Mixed-Modal Cardio
30:22 Exercise and Mental Health
36:32 Exercise vs SSRIs
40:02 Zone 2 and Brain Health
43:14 Exercise and Brain Blood Flow
43:52 Rethinking Zone 2
46:00 Steps vs Cardio
49:13 Heart Rate Zone Myths
50:07 Fiber and Colon Cancer
53:48 Carbohydrates and Muscle Growth
57:12 When Nothing Matters
01:00:54 Supplements and Rituals
01:04:49 Scope Creep and Expertise
01:12:15 Choosing Real Experts
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Ashley Hodge is a strength coach and powerlifter and joins me to talk about her knowledge and experience with practical, evidence-based glute training.
Ashley shares her thoughts on:
Is glute training as complicated as glute influencers make it out to be?
Is there a difference in how you approach glute training for competitors versus the general population?
For the everyday person with time for only two full-body workouts each week, how should they maximize glute growth?
Practical wisdom for glute training that online-only influencers often fail to consider
Are common banded and bodyweight drills enough stimulus for glute growth?
Does it matter if you can't feel your glutes as much during heavy deadlifts or hip thrusts?
Why Ashley is still committed to in-person coaching
Why Ashley promotes step counts and walking challenges
And much more
Instagram: @a.hodgefitness
CHAPTERS
00:43 Glute Training Basics
01:47 Weekly Volume Rules
02:54 Loading and RPE
04:44 Rep Ranges by Exercise
07:17 Fatigue and Exercise Selection
10:03 Programming for the General Population
14:55 The Two-Day Glute Plan
17:58 Hip Thrust Setup Options
22:16 Bands and Lockout Work
25:16 Training Frequency and Recovery
27:17 The "Feeling Your Glutes" Debate
29:11 Form Checks and Lockout
30:02 Video Form Checks
30:55 Gym Filming Etiquette
31:34 Lengthened Partials
32:27 Why Ashley Coaches In Person
35:45 Client Wins and Coaching Structure
39:23 Social Energy and Longevity
41:20 Workshop Sponsor Break
42:31 The Online Coaching Grift
46:21 Lead Sources and Branding
49:36 Step Count Strategy
53:41 Winter Movement Hacks
55:45 Wrap Up and Where To Find Ashley
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I’m a voracious reader and it’s a special treat to feature as a guest a popular mainstream author whose books I love.
Amy Morin is a therapist and the author of several books including The Mental Strength Playbook and 13 Things Mentally Strong People Don’t Do.
Amy joins me to share her expertise about:
What are the most important things mentally strong people don’t do from her list
Why “not giving away your power” is the most important on the list
How social media therapy speak gets weaponized and causes more harm than good
Are people more fearful of interaction with camera phones everywhere
Amy’s thoughts on “everyone diagnosing themselves with a mental health issue on the internet”
Why Amy believes “trust your gut” is the most damaging advice in pop psychology
And much more
Instagram: @amymorinauthor
CHAPTERS
01:02 Stop Giving Away Power
02:49 Rewrite Your Story
05:41 No Self-Pity Spiral
07:56 Learned Helplessness Trap
09:08 Therapy Speak Online
11:33 Pathologizing Dating
13:04 Mentally Strong Couples
15:41 Playbook Mood Tools
18:11 Emotional Spillover
20:10 Calculated Risk Taking
21:53 Cameras and Social Fear
25:36 Viral Upside Stories
26:40 Social Media Unknowns
28:11 Take More Shots
28:51 Fear and Criticism
30:37 Build a Victory Vault
32:31 Resentment and Envy
33:35 Identity and Habits
35:37 Owning Mistakes
37:33 Online Pile-Ons
43:39 The Self-Diagnosis Trap
46:40 Personal Responsibility
51:04 The “Trust Your Gut” Myth
54:46 Media Savvy Wrap Up
56:17 Final Recommendations
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-
Dr Mike Israetel returns to enlighten you on what’s coming in the future of health, fitness, and aesthetics. Mike’s new book, The Aesthetics Revolution, is available everywhere June 23rd, so grab a copy.
Mike shares what we may see happen in the relatively near future, including:
Will we have access to drugs that build muscle without working out (and we’re not talking about PEDs)
Roughly when could we see approval and access to these drugs
How will AI expand our capacity to research and develop new pharmaceuticals
What should we expect from the next generation of fat loss drugs
How powerful will they be and will they have fewer potential side effects
Will the muscle-building drugs be an effective combo with the weight loss drugs
To what degree will people be able to create "designer physiques"
Will people stop working out if they can get the aesthetic and even health benefits of these drugs
Will people be and stay as happy as they think if they gain access to this degree of physique change
Is life extension a potential outcome of this revolution in pharmaceuticals
Will de-aging be possible
And much more
Instagram: @drmikeisraetel
CHAPTERS
00:57 Muscle Drugs Without Training
01:21 Why Steroids Are Blunt
02:38 Myostatin and New Anabolics
05:27 Approval Timelines and Access
06:48 AI, Peptides, and China Fast Track
09:22 Health Uses Beyond Bodybuilding
13:19 Next Gen GLP-1 Weight Loss
16:08 Oral Options and Liver Fat
18:00 Mass Adoption Tipping Point
21:03 Designing Physiques With Tech
26:04 Gym Attendance and Real Health
31:00 Hedonic Adaptation and Happiness
33:18 Money and Happiness
33:51 Attractiveness Changes Lives
35:42 Hedonic Adaptation Debate
37:09 Future Where Everyone Is Hot
38:42 GLP-1 Culture Clash
40:33 Exercise Beyond the Gym
43:09 Fun, Fitness, and Honesty
44:24 Longevity From New Drugs
49:08 AI Designed Medicines
54:22 Genetic Engineering Era
55:42 Serene Revolution and Cybernetics
57:33 Book Plug and Farewell
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Steve Kamb joins me to talk about the ideas from his new book, How to Try Again: An Approachable Guide to Navigating Chaos and Making Change.
Steve shares wisdom about:
Which is harder: starting, or starting again
The "Back to Normal" fallacy
The importance of a bias toward action
Do people wait for optimal timing?
Do people believe it will go smoothly this time?
Do people fail to anticipate obvious and predictable obstacles?
Do people fail to allow for unforeseen obstacles?
When do we need to try again and when do we need to try something different?
How much do people try to control the wrong things?
How much of success comes down to one's attitude toward struggle and failure?
If you're someone who's been trying and faltering, this is for you—whether in fitness and health, career, or life.
Instagram: @stevekamb
CHAPTERS
01:15 Starting vs Starting Over
03:01 The Back to Normal Fallacy
06:18 Why Treading Water Still Counts
08:34 Letting Go of the Perfect Future
13:05 The Too Many Options Trap
17:25 Procrastination and the Five Whys
19:53 Identity and Imposter Syndrome
22:53 Failure as Feedback
24:14 Keep Doing the Thing
28:17 New Year's Goals and Self-Efficacy
32:37 Pause, Accept, Change, Try Again
37:32 Control What You Can Control
41:36 The "Yes And" Philosophy of Life
47:41 Struggle, Capacity, and Resilience
51:04 Updating Your Fitness Identity
53:37 Book Launch and Where To Find Steve
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-
Stu Locke is a renowned powerlifting coach and joins me to share his experience with:
Surviving a recent near-death health scare
The dumbest and most effective strategies Stu has tried to intentionally gain weight
Why he believes most people are focused on the wrong stuff in their training
Why he believes in “aggressive and violent intent toward whatever goal you want to accomplish”
The kind of mental stuff that gets in people’s heads and in their own way that interferes with results
Managing neuroticism as a coach and as a client
How to self-soothe in a training session when you’re stressing out
Why it’s better to let people know who you are “in front of the paywall” instead of “behind the paywall”
And much more
Instagram: @stu_kodiakbarbell
CHAPTERS
00:16 Near Death Surgery Story
01:18 Genetic Trigger Explained
02:40 ICU Crisis and Recovery
05:41 Muscle Mass: Double-Edged Sword
06:44 Dumb Bulking Mistakes
08:09 Vertical Diet and PED Bulk
11:49 Smart Lean Gains Plan
16:12 Stop Majoring in Minors
18:19 Real Fatigue vs Hard Training
22:31 Aggressive Goal Mindset
27:03 Subscribe and Reset
27:23 Shut Up and Get Coached
27:47 Anxiety vs Neuroticism
29:57 Rebuilding Self Image
31:27 The Play-It-Out Method
33:19 Coach Buy-In
34:43 Self-Soothe Training
37:50 Crash Outs and Childhood
40:05 Front of Paywall Authenticity
44:26 Curated Image Exposed
46:31 Avoid Being an NPC
48:30 Hobbies and Clients
50:24 Sports and Outsourcing Joy
52:58 Wrap Up and Where To Follow
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-
Dr Mike T. Nelson returns to set the fitness industry ablaze with the claim that Zone 2 cardio is overrated and not particularly effective for most people.
Mike goes into detail on:
Why he feels Zone 3 cardio is substantially more effective and efficient than Zone 2
What the evidence and research says about Zone 2 and Zone 3
The cardiovascular adaptations actually happening in Zone 2 and Zone 3
What Zone 3 cardio should look and feel like
Mike’s 6-minute Zone 3 training protocol
Why step count is still important
Should most lifters worry about the interference effect
Mike’s thoughts on The Enhanced Games
Does high-dose creatine help when sleep deprived
And much more
Instagram: @drmiketnelson
CHAPTERS
00:50 Why Skip Zone 2
02:42 Zone 3 For Lifters
05:01 General Population Reality
06:42 Elite Athlete Context
12:02 Is Zone 2 Still Useful
15:18 Walking, Steps, and Longevity
23:30 Zone 3 Talk Test
26:56 The 6-Minute Protocol
27:52 VO2 Max Interval Planning
29:15 Pacing and RPE
32:37 Interference Effect Basics
35:46 Women and Cardio Myths
41:25 Intensity vs Adaptations
44:35 The Enhanced Games Debate
53:27 Creatine for Sleep Loss
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-
Dr Andy Fata-Chan is a Doctor of Physical Therapy.
Andy joins me to share mindset and wisdom gleaned from his journey from an underachieving and unfocused student to an in-demand mentor dominating the fitness industry, including:
What “I need to dream bigger” means for Andy and for everyone
Is it easier to play small in life
Why changing can become a threat to the people in your life
Why people don’t truly know the real you, they just know the version they need you to be
Why drinking less made career accomplishment better
Why the average person would rather try to slow your progress under the guise of “fixing your life” than look inward and address their own problems and failures
Why Andy feels you may need to experience burnout early in your process
Understanding that success requires tradeoffs
What “The world can’t give you something that you haven’t given yourself” means to Andy
Why people trap themselves within the familiar
And a mountain of more insight into thriving in career and life
Instagram: @dr.andyfatachan
CHAPTERS
01:27 Dream Bigger Mindset
03:30 Be, Do, Have Change
04:50 Identity and Habits
05:19 Rethinking Drinking
09:14 Others React To Change
11:40 Tall Poppy Syndrome
14:25 Friendships and Boundaries
17:01 Escape Velocity Success
21:18 Work Life Balance Myth
26:23 Career Seasons Framework
30:15 Alter Ego Switch
31:35 Internal Validation
34:27 Separation of Tasks
35:46 Overcoaching Trap
39:48 Health Over Performance
42:24 Coach the Person
44:30 Purposeful Suffering
46:47 Emotional Home Concept
52:05 Act Today Systems
54:10 Scaling the Practice
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Dr Mike Banna is a physician in the UK health care system and passionate health educator.
Mike guests to share his experience with:
What’s going on with “pro” and “anti” GLP-1 medication people and tribes
Why fitness influencer fat loss drug opposition is rooted in fear and scarcity
How concern for alleged celebrity GLP-1 medication use tipped over into body shaming
Why coaching has never been more important with the proliferation of GLP-1 medication use
Why overprescription of these drugs and poor “wraparound care” can lead to malnutrition
What are social determinants of health
Where discussion of social determinants of health has turned into disempowering messaging
How understanding social determinants of health and advocating for system change can coexist with an individual taking personal responsibility for their own health outcome
Why it’s essential to not just wait for the system to change
Why more doctors are becoming social media influencers and what positives they are creating
Do evidence-based doctors and PhDs have a responsibility to build online platforms to educate people
An explanation of Mike’s viral video (that Snoop Dogg shared) where a dumbbell rack crashes on top of him
Plus much more
Instagram: @drmikethe2nd
CHAPTERS
01:03 GLP-1 Nuance
03:37 Wraparound Care Basics
06:11 Why People Use GLP-1s
08:50 Sponsor Break – MacrosFirst
09:54 Who Is Responsible
13:33 Diet Culture and Stigma
16:48 Gym Anxiety Story
20:15 Regain and Chronic Care
23:49 Anti GLP-1 Rhetoric
32:03 Social Determinants Explained
38:03 Doctors as Influencers
40:24 Scope of Practice Online
42:01 Sponsorships and Pharma Influence
43:36 Authority Outside Your Lane
53:13 Holding Experts Accountable
55:02 Communicating Uncertainty Well
58:56 Podcast Guests and False Authority
01:01:41 Nordic Curl Rack Fail
01:05:07 Viral Aftermath and Lessons
01:07:39 Wrap-Up and Where To Follow
SUPPORT THE SHOW
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Dr Dwayne Jackson returns to break down the implications of the reclassification of PCOS to PMOS (Polyendocrine Metabolic Ovarian Syndrome).Including:What the reclassification meansWhy it’s important and helpful for outcomesHow it affects careDo GLP-1 medications help in PMOSDwayne also explains:The newest updates about the triple agonist Retatrutide research and what this meansReconciling anecdotal claims against varying degrees of — and sometimes limited — research on peptidesThe potential risks of using “grey market” peptidesWhat the changes in US peptide regulatory policy mean for drug development and accessThoughts on the proliferation of influencers marketing peptidesSome thoughts on the bio-psycho-social modelAnd much moreInstagram: @drdnjacksonCHAPTERS01:10 PCOS Renamed to PMOS02:35 Why the Old Name Failed05:23 Causes and Genetics07:55 Lifestyle and Symptoms10:14 Sponsor Break – Just Bite Me Meals11:21 Identity and Reframing13:22 Clinical Care and Advocacy15:51 Action Steps: Diet and Training20:57 GLP-1s and PMOS22:50 Retatrutide Update26:54 Peptides: Evidence vs Hype30:07 Neuropeptide Y Cautionary Tale32:45 Navigating Risk and Incentives36:44 Sponsor Break – TrainHeroic38:24 Peptide Regulation and Politics41:34 Longevity Pyramid Explained46:27 The Biopsychosocial PMOS Framework48:00 Wrap Up and Where To Find DwayneSUPPORT THE SHOWIf this episode helped you better understand PMOS, GLP-1 medications, peptides, or evolving metabolic health science, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me and I’ll respond)Sending it to someone interested in hormones, metabolism, or evidence-based health careFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP Strength App (use code COATESRP)https://www.rpstrength.com/coatesJust Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)https://justbitememeals.comMacrosFirst – FREE Premium TrialDownload MacrosFirst and during setup select ANDREWKNKG Bags (15% off)https://www.knkg.com/Andrew59676Versa Grippshttps://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90-Day Trialhttps://www.trainheroic.com/liftfreeReply to the email you receive (or email [email protected]) and let them know Andrew sent you
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Dr. Eric Helms returns to add important nuance to the extreme and absolute claims we see on social media about building muscle.
Have you ever heard the following claims:
“Only the last 5 reps count, everything else is junk volume”
“You need to train to failure to build muscle”
“There’s no benefit to more than 1 hard set for hypertrophy”
“You never need to train more than 4–6 reps for hypertrophy”
“People can’t accurately assess their proximity to failure at higher rep ranges”
Eric tackles these and more hypertrophy claims and concepts with research and provides:
Where they may hold technical truth
Where they’re misleading
Where they’re lacking critical context or nuance
Where they don’t work for every population
Plus Eric explains why you might not be in calorie maintenance even though the scale stays constant while you gain muscle and lose fat, and how much of a calorie surplus do we really need to efficiently build muscle.
Eric brings practical reality to the divisive social media hypertrophy playground.
This is essential listening for anyone trying to build muscle, coaches people who want to build muscle, or feels confused about conflicting claims online.
Instagram: @helms3dmj
CHAPTERS
00:30 Failure Training Basics
03:44 Hypertrophy Evidence
05:52 Strength Versus Failure
07:01 Real World Failure Limits
10:13 Defining True Failure
11:30 Adapting To Hard Work
14:55 Volume Intensity Debate
16:51 Silos And Survivorship
25:50 Bodybuilding Volume Reality
32:05 Diminishing Returns Explained
38:44 Practical Constraints and Planning
40:40 Linear Vs Diminishing Curves
42:58 Volume vs Failure Tradeoffs
46:42 Do Last Reps Count
48:06 Beginners vs Advanced Needs
52:36 High Volume High RIR Methods
56:56 RIR Accuracy At High Reps
01:03:01 Why Heavy Reps All Count
01:07:20 Practical Rep Range Choices
01:08:58 Calorie Surplus For Growth
01:11:10 Surplus Data: Beginners vs Trained
01:21:38 How Big Should A Surplus Be
01:24:09 Wrap Up and Resources
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Dr Meghan Sak-Ocbina is a Doctor of Physical Therapy and Strength Coach and joins the show to share her expertise on:
All the things your physical therapist wishes you knew
The issues within the system that make their role more difficult
The challenge between the cost of education and compensation in physical therapy
Their desire to give you the best care conflicting with the insurance model
Why burnout in physical therapy is a potential problem
What Meghan means by: “The problem with most rehab, it never makes it into training. We treat rehab and training like they’re separate lanes, when they’re meant to do the same thing — drive adaptation.”
Why most people have at least one, if not a few, potential joint issues, and why this is normal and not necessarily a problem
Meghan’s response when a client was told by another clinician: “Because she doesn’t do sports, she doesn’t need to train power.”
What Meghan means by: “Your injury isn’t from what you’re doing, it’s from what you’re not doing.”
And much more
Instagram: @dr.megsi.dpt
CHAPTERS
00:39 Insurance and Volume
02:34 Cash Based PT
05:34 Strength Coaching Edge
08:32 PT Training Gaps
11:33 Rehab and the Training Spectrum
13:34 Pain and the Nervous System
18:54 Patient Expectations
21:04 Imaging and Surgery Myths
23:44 Form Fear and Adaptation
24:36 Outfunctioning Structure
26:19 Imaging Fear and Nocebo
27:46 Living With Wear and Tear
30:22 Insurance Model Limits PT
32:32 Burnout, Debt, and Paperwork
35:55 Cash Based and Online Paths
37:54 Choosing a PT Like Choosing a Haircut
44:07 Rehab Meets Real Training
47:27 Power Training For Everyone
50:06 Aging, Capacity, and Injury Risk
51:46 Where To Find Meghan
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Martin MacDonald is one of my longest sought after guests and we finally got to sit down and record a podcast. And it’s worth the wait.
You’ve heard the narratives about:
Faster weight loss causes greater weight regain later
Slower fat loss leads to better long term success
Faster weight loss contributes to eating disorders
Faster weight loss causes metabolic damage
More aggressive dieting automatically causes greater muscle loss
Deeper calorie deficits cause more hunger
Well, what if we told you none of this is true and that there’s 50 years of research and evidence to support aggressive dieting as a superior approach for most people.
Martin breaks down this evidence in a thorough masterclass on aggressive dieting. This includes:
The research and practice debunking all of the above long standing beliefs
Parameters on the appropriate rate of and approach to aggressive dieting
The advantages of taking a structured aggressive approach to dieting for fat loss
How an aggressive dieting approach can blunt hunger
Why shorter more aggressive periods of dieting can lead to better outcomes for most people
The handful of categories of people aggressive dieting isn’t suitable for
Nuanced thoughts comparing GLP-1 medications to aggressive dieting
What Martin means by granting “Unconditional permission to eat”
Changing beliefs with evidence across Martin’s career
Does anything change here with menopausal/peri-menopausal women
The importance of resistance training with aggressive dieting
And much more
Instagram: @martinnutrition
Martin MacDonald Links:
Main link for discounts on the AD Blueprint & MNU enrolments:
www.Martin-MacDonald.com/Guest
Not Another Nutrition Podcast:
https://open.spotify.com/show/6AuKu9CqtsQ4tU8CFrceKr
CHAPTERS
01:27 Are Big Deficits Bad
05:17 Defining Aggressive Dieting
08:38 Muscle Loss and GLP-1s
12:25 Calculator and Muscle Protection
22:52 Why Aggressive Dieting Works
25:40 Hunger Utopia Explained
37:03 Weight Regain Myth Busted
46:34 Why Fast Wins Stick
48:15 MATADOR Diet Breaks
53:00 Disinhibition and Dieting
54:58 Refeeds and Multi Phase Plan
01:00:50 Positive Weight Regain
01:05:50 Unconditional Permission
01:13:49 Eating Disorder Boundaries
01:17:12 Restriction Mindset Matters
01:22:47 Beliefs Versus Evidence
01:25:26 Binge Eating Insights
01:26:36 GLP-1s and Binge Eating
01:29:49 Metabolic Damage Myth
01:31:34 Yo-Yo Dieting Explained
01:39:44 Who Should Avoid It
01:41:20 Athletes and Bodybuilders
01:50:38 Menopause and Bone Health
01:56:20 Hormones Misinformation
02:03:22 Where to Find Martin
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Angus Bradley is one of the most entertaining and educational strength coaches in the industry. I learn new things frequently so I needed to pick his brain in this podcast interview. Angus’s excitement and enthusiasm for our craft is infectious in this episode, and we dive into his thoughts including:
Angus’s thoughts on fitness influencers who do bodybuilding for 10+ years then credit yoga, pilates, or functional training for their physiqueThe definition of functional trainingWhy stability isn’t a trainable quality, and what it really isWhat Angus means by “I used to think Zone 3 was no man’s land, now it’s where I spend most of my training”What does zone 3 feel likeWhy Angus thinks hybrid training has a better overall payoff in life than highly specialized training for most peopleHow Angus applies this mindset in training: “The spine only becomes fragile if you treat it like it’s fragile”Why older adults should do plyometricsAnd a lot more animated thoughts and ideasInstagram: @angusbradley92
CHAPTERS
01:04 Functional Vs Bodybuilding
04:06 Training Philosophy and GPP
07:53 Hypertrophy Programming
10:15 Stability Language Debate
14:00 Core Training Principles
16:27 Zone Three Cardio
22:13 Finding Zone Three Feel
25:44 Zone Three Duration and Mileage
29:09 Hybrid Training Mindset
29:46 Jiu Jitsu and Neurodivergence
30:45 Hybrid Training Tradeoffs
33:04 Spine Resilience and Load
37:23 Strength Training for Runners
41:00 Sport Specific Motivation
43:07 Plyometrics for Aging
47:50 Masters Athletes and the Fountain of Youth
50:03 Structural Balance MythSUPPORT THE SHOW
If this episode helped you rethink cardio, hybrid training, or performance, you can support the show by:
Subscribing and checking out more episodesSharing it on social media (tag me and I’ll respond)Sending it to someone interested in strength, conditioning, or longevityFOLLOW ANDREW COATES
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Krista Scott-Dixon returns to share details about her new book — Applied Nutrition Coaching and Counseling: Theory to Practice — and her expertise about:
In our modern world, can we trust our hunger signals
Why Krista believes “hunger is a skill”
What happens physiologically and psychologically with hunger when we’re in a calorie deficit and losing weight
Why changing your behavior is hard
Does behaviour shape identity or does identity shape behaviour
Can action itself be a threat to a fixed identity
What is the alter ego effect and why is it so powerful for action
What does “people pick their discomfort” mean
What are meta skills and how do they help with lifestyle change
And much more
Instagram: @stumptuous
CHAPTERS
02:00 Sciencey Protocols Are a Grift
05:00 Basics Over Optimization
09:00 Intentional Magical Thinking
11:00 Social Connection vs Protocols
13:00 Who Should You Take Advice From
14:00 The Resilient Human Hypothesis
17:00 Performance Psychology Intro
18:00 Where People Actually Fall Apart
20:00 Everyday Performance Psychology
24:00 The Everyone Else Problem
26:00 Social Media vs Real Life
27:00 Performative Vulnerability
29:00 Getting Back to Play
31:00 Imagination and Play
32:00 When Optimization Kills Joy
35:00 Playfulness Under Pressure
36:00 Inserting Play Into Everyday Life
40:00 Physical Play as Fitness Goal
41:00 “My Job Is To Make You A Worse Person”
47:00 Self-Abandonment and Childhood Neglect
51:00 Productivity Without the Grind
54:00 Zone Two of Life
59:00 Defining Success on Your Own Terms
01:01:00 Productivity Toward What
01:03:00 The Gap vs The Gain
01:04:00 Longevity Industry and Death Avoidance
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Dr Jordan Feigenbaum is a medical doctor, strength coach, elite powerlifter, and founder of Barbell Medicine and joins me to break down the evidence about:
Why the narrative about losing muscle mass while using GLP-1 agonist and similar weight loss drugs may be more misleading than you believe
Why GLP-1 agonist drugs may be even better than diet alone for liver fat, even when equated for resistance training
Is overtraining real
What may really be going on instead of overtraining
Why recognizing that overtraining is mostly presented as a boogeyman helps trainees
The problem with moral narratives around weight loss drugs
Where weight loss drug resistance comes from with fitness professionals
Is there any evidence that weight loss drugs cause bone loss independent of calorie restriction
What Jordan means with the statement: “The window for building bone density closes while most women are being told to do pilates”
Is there a relationship between form and injury risk
The problem with defining what “bad form” is
And much more
Instagram: @jordan_barbellmedicine
CHAPTERS
00:58 Is Overtraining Real
04:56 Training Load Limits
07:11 Exercise Boogeymen
08:20 Protein Talk Backlash
10:24 Obesity Muscle Myth
13:12 GLP-1s Net Benefit
14:52 Lean Mass Loss Explained
21:50 Resistance Training Add-On
25:26 Beyond Lifestyle Purism
29:09 Future Muscle Drugs
30:06 GLP-1 Morality Debate
32:09 Recreational GLP-1 Risks
36:10 Bone Density Reality Check
36:53 Lift More Trial Breakdown
43:41 Form Versus Injury Risk
48:22 Load Management Heuristics
51:57 REP Technique Model
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Erica Mulholland is a strength coach who specializes in young female athletes and the author of Female Athlete High Performance.
Erica joins me to share her expertise on:
Are injury rates higher in young female athletes
What’s going on with knee injuries in young female athletes
What increases knee injury risk and what we can do to reduce that risk
Is early sport specialization a problem for young athletes
How private equity has entered and created problems in youth sports
Talking to parents about the pressure to specialize
Is there an age where young female athletes should start strength training
How to approach load management for young athletes
How to incorporate plyometrics into training
How to ensure young athletes aren’t overtraining
Thoughts on the problems with the “work/life balance” narrative for coaches
And much more
Instagram: @fitsoccerqueen
CHAPTERS
00:01:10 Injury Rates in Female Athletes
00:03:05 Overuse, Fatigue, and Volume Problems
00:05:05 Hormones, Cycle Syncing, and Injury Myths
00:06:00 Strength Training as Injury Prevention
00:08:10 Growth Spurts and Female Athlete Development
00:10:05 Plyometrics and Athletic Development
00:11:05 What Actually Causes Injuries (Fatigue vs Mechanics)
00:13:00 Case Study: Strength and ACL Injury Prevention
00:15:20 Overtraining and Poor Programming
00:17:15 Why “Imbalances” Aren’t the Problem
00:20:10 Reaction Time and Brain-Based Training
00:23:00 Warmups, Recovery, and Sleep
00:24:50 Nutrition Challenges in Female Athletes
00:29:45 Early Sport Specialization
00:31:50 Multi-Sport Athletes and Long-Term Success
00:34:00 Identifying Talent and Development Pathways
00:37:50 Private Equity and Youth Sports Issues
00:38:50 Parental Pressure and Scholarship Myths
00:40:00 Athlete Burnout and Dropout
00:41:00 What Youth Sports Should Actually Teach
00:42:10 Growth of Women’s Sports
00:48:05 Work Ethic vs Work-Life Balance in Coaching
00:51:00 Building a Career in Fitness
00:56:00 Final Thoughts and Takeaways
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- Visa fler
