The Health Mastery Show

If you enjoy the content subscribe here: http://bit.ly/34iHcBP My Instagram: https://www.instagram.com/adammc192/ My e-mail: Adam@healthmastery.co Juma’s Website: https://www.irakinutrition.com/ Juma's Instagram: https://www.instagram.com/jumairaki/ The paper discussed: Nutrition Recommendations for Bodybuilders in the Off-Season https://www.ncbi.nlm.nih.gov/pubmed/3... ——————————————————————————————— Time Stamps: 02:10 Intro to Juma 04:30 Are you spinning your wheels? 09:30 The mistakes that many people make 12:00 Transitioning from a cutting to a bulking phase 16:00 Is it more difficult for a natural or enhanced bodybuilder? 17:30 The biggest challenge with transitioning from cut to bulk 19:15 Recommendations for protein intake? 23:30 What defines a beginner, intermediate and advanced trainee 28:40 Maximum body fat in the offseason? 31:10 What is the optimal rate of weight gain? 33:40 Natural vs enhanced muscle gain rates 41:07 Specific macronutrient recommendations 48:20 Protein and carbohydrate timing? 53:30 Protein quality source 56:35 Supplement recommendations for bulking at cutting 1:07:10 Wrap up and conclusion ——————————————————————————————— Podcast Links on various Platforms Apple Podcasts: https://podcasts.apple.com/ie/podcast... Spotify: https://open.spotify.com/episode/2517... Sticher: https://www.stitcher.com/s?fid=456440... ———————————————————————————————

If you enjoy the content subscribe here: http://bit.ly/34iHcBP My Instagram: https://www.instagram.com/adammc192/ My e-mail: Adam@healthmastery.co James’ Website: https://jamesclear.com/ James' Instagram: https://www.instagram.com/james_clear ——————————————————————————————— Time Stamps: 00:30 James' background 02:20 A year of intense learning 03:15 Why Habits? 05:25 How to change your identity 10:50 Goalless Thinking 17:20 Are Goals important or just habits? 20:33 How to start new habits 24:17 How to do what you know you need to do 32:30 Using Leverage for habits 34:15 Using a visual reward for success 36:50 Habit that successful people embody 40:00 Reading #1 Habit? 41:05 Habits of Energy and habits of Focus 43:10 Energy habits and focus habits at once? 46:07 How long does it take a habit to cultivate a habit? ——————————————————————————————— Podcast Links on various Platforms Apple Podcasts: https://podcasts.apple.com/ie/podcast/the-health-mastery-show/id1477211817 Spotify: https://open.spotify.com/episode/2517gQTJdMYUOBzRDoP53B?si=j2AvgAZJSpmtC4ZvQjEezA Sticher: https://www.stitcher.com/s?fid=456440&refid=stpr ——————————————————————————————— Prozis Supplements: prozis.com/3X98 10% off with code : HEALTHMASTERY

If you enjoy the content subscribe here: http://bit.ly/34iHcBP My Instagram: https://www.instagram.com/adammc192/ My e-mail: Adam@healthmastery.co Renaissance Periodization: https://renaissanceperiodization.com/ Mike’s Instagram: https://www.instagram.com/rpdrmike/?hl=en RP Instagram: https://www.instagram.com/rpstrength/ RP Youtube: https://www.youtube.com/channel/UCfQgsKhHjSyRLOp9mnffqVg ——————————————————————————————— Time Stamps: 3:30 How does Mike progress volume? 06:20 Does Mike focus on reps, sets or weight? 16:00 My interpretation of Mike’s recommendations 17:50 Should mathematical volume always go up over your career? 22:45 Layne Norton’s approach Vs. Jeff Albert’s approach to volume 29:15 Periods of Lower volume to resensitise training stimulus 32:45 Cardio for increasing work capacity? Good or Bad idea? 35:40 What are the markers to look for when considering progress? 44:00 Rapid Fire Questions -Cardio Landmarks -Plant based Diet -Dogcrap training -Dream research study and topic -Add same weight sets or down sets -Gamechangers Documentary -Waffles or Pancakes -Negative training -Rackpulls for traps -Optimal body fat for growth ——————————————————————————————— Podcast Links on various Platforms Apple Podcasts: https://podcasts.apple.com/ie/podcast/the-health-mastery-show/id1477211817 Spotify: https://open.spotify.com/episode/2517gQTJdMYUOBzRDoP53B?si=j2AvgAZJSpmtC4ZvQjEezA Sticher: https://www.stitcher.com/s?fid=456440&refid=stpr ——————————————————————————————— Prozis Supplements: prozis.com/3X98 10% off with code : HEALTHMASTERY

If you enjoy the content subscribe here: http://bit.ly/34iHcBP My Instagram: https://www.instagram.com/adammc192/ My e-mail: Adam@healthmastery.co Danny’s Podcast: https://sigmanutrition.com/podcasts/ Danny’s Instagram: https://www.instagram.com/dannylennon... Danny’s Facebook: https://www.facebook.com/dannylennons... ——————————————————————————————— *Time Stamps:* 03:00 What is Health? 09:01 I’d rather be obese than suffer from Mental health problems 13:55 How would Danny approach improving someone’s health? 18:30 How would Danny work with the typical person? 23:00 Will getting in shape make you happier? 29:55 Why I like natural bodybuilding 31:40 The process is more important than the outcome 34:50 Specific physical markers to improve health 37:35 Tracking things beyond objective markers 45:20 Metabolic flexibility 50:40 Can we improve our metabolic flexibility? ——————————————————————————————— *Podcast Links on various Platforms* *Apple Podcasts*: https://podcasts.apple.com/ie/podcast... *Spotify*: https://open.spotify.com/episode/2517... *Sticher*: https://www.stitcher.com/s?fid=456440... ——————————————————————————————— Prozis Supplements: prozis.com/3X98 10% off with code : HEALTHMASTERY Category Education

Eric Trexler, a researcher at UNC Chapel Hill and pro natural bodybuilder, dives deep into metabolic adaptations in bodybuilding. He discusses how dieting affects metabolism and the implications of bulking too much on muscle growth. The conversation reveals that staying lean is feasible, but not without challenges, including hormonal impacts. They also touch on the complexities of post-diet recovery and maintaining a healthy metabolism. Trexler shares insights on psychological hurdles and nutritional strategies essential for effective contest preparation.

In this episode I am joined by Marty Kendall from OptimisingNutrition.com Marty is an engineer by day but his passion lies with helping people improve their health through the optimisation of their diets. You can join Marty's facebook group here: https://www.facebook.com/groups/optimisingnutrition/ Marty's website: https://optimisingnutrition.com/ If you enjoy the content subscribe here: https://www.youtube.com/channel/UCex0az211xl6U8dav4-beTg?sub_confirmation=1 _ My Instagram: https://www.instagram.com/adammc192/ _

In this Episode myself and Lyle discuss everything to do with Stubborn fat and some strategies to lose it. If you enjoy the content subscribe here: https://www.youtube.com/channel/UCex0az211xl6U8dav4-beTg?sub_confirmation=1 _ My Instagram: https://www.instagram.com/adammc192/ _ Lyle's Website: https://bodyrecomposition.com/ _ Lyle's book: https://www.amazon.com/Lyle-McDonald/e/B00J231GJK%3Fref=dbs_a_mng_rwt_scns_share _ Lyle's Facebook Group: https://www.facebook.com/groups/810890695609053/

In this episode myself and Alan discuss pre, post and intra workout nutrition for the average guy who wants to build as much muscle possible. Follow me for more on Instagram: https://www.instagram.com/adammc192/ Subscribe to Alan's Research Review: http://bit.ly/AARRindex Alan's Instagram: https://www.instagram.com/thealanaragon/ In this video we talk about pre, post and intra workout nutrition for those who want to maximize body composition. Time Stamps: 08:30 Pre and post workout nutrition for someone who wants to improve body comp 11:00 Who’s pre workout nutrition important for? 13:00 The need for intra workout nutrition 15:00 The average guy pre workout nutrition 16:00 Anabolic Window 20:00 Restocking glycogen for those training once per day 21:30 Theory about Anabolic window 23:30 Opportunity to feed 27:00 Context depending 29:30 training in the morning 32:45 Optimal to be fed when training 36:00 Protein timing 38:00 Distribution of protein throughout the day 42:00 Anabolic rebound 44:00 Context depending 45:30 Are BCAAs useless? 47:00 Scenario for vegans 52:00 Carbs and Insulin 55:00 Insulin and Protein Synthesis 59:00 Protein and carbs post workout? 1:08 Glycogen partitioning 1:11 Avoiding Fruit? 1:19 Fat around the workout? 1:21:45 Post Exercise Milk consumption 1:24:00 General recommendations for maximising muscle gain 1:31:20 Thoughts for future research 1:36:30 Adherence over optimisation 1:39:30 Summary of recommendations