EMBody Radio

Coming at you today for a solo episode all about competing in the NPC Bikini division. I've competed in 12 shows, included competing at and placing top five in multiple national level shows, and I've "been around the block" with competing. Some of what I cover in this episode: -My competition history, -Being misdiagnosed with PCOS -Common judging terms in the bikini division -How much time is ideal between shows within a season -How long should your offseason be -Drug use in the NPC -Getting bloodwork and how to get bloodwork when your doctor won't order it (referenced sites: PrivateMDLabs and AnyLabsNow) -Learning to read your own biofeedback -The impact of competing on relationships -Body image distortion -Health implications/risks of competing in bodybuilding -A looooot more! I tried not to ramble on too much in this episode, but there's a lot to talk about! To the review giveaway winner, Caroline, please fill out your info and what program you'd like on this page: https://www.emilyduncanfitness.com/contact/ If you're interested in purchasing my newest workout, "EMB3 - Load vs. Volume," go to https://www.emilyduncanfitness.com/product/embody-program-pt-3/ I hope you enjoyed this episode! Thank you so much for all of your support with the podcast. Until next time, you can find me here: Instagram & Twitter: @em_dunc YouTube: http://youtube.com/emdunc https://www.emilyduncanfitness.com

On this week's episode, I interviewed Justin Janoska on the controversial topic of birth control. Justin works in functional nutrition and holds a Master's degree in Human Nutrition from the University of Bridgeport. Here are some of the things we discussed in today's episode: -Common forms of hormonal birth control. -Side effects (ranging in severity) of hormonal birth control. -Why hormonal birth control isn't a "cure" for reproductive diseases/disfunctions like hypothalamic amenorrhea (HA) and polycycstic ovarian syndrome (PCOS). -Steps that ARE good methods for healing HA or PCOS. -Finding a good medical and/or functional medicine practitioner. -Success stories of clients who have regained their menstrual cycle naturally WITHOUT the use of hormonal birth control. -...and more! You can find Justin here: Sign up for his e-mail newsletter here: https://justinjanoska.clickfunnels.com/newsletter Website: www.nutritionmax.fit IG: @nutrition_max Twitter: @nutritionmax You can find me here: Website http://www.emilyduncanfitness.com/ IG, Twitter: @em_dunc YouTube: http://www.youtube.com/emdunc/

On today's episode of EMBody radio, I interview Bret Contreras, aka "The Glute Guy." Bret is one of the leaders in strength and conditioning research/application, particularly in the realm of glute training and glute development. Bret holds a PhD, has conducted research of his own, published dozens of articles, written numerous books and ebooks, and is well-known for the hip thrust exercise. Today, we talk about: -How he turned his hobby into his full-time career -How the every day person can become more scientific -Why Bret took such an interest in glute development (this makes for a funny story) -Glute training, effective warmups, how frequently you should train glutes, whether squats and deadlifts make for "square" glutes, and more! -Maximum recoverable volume (MRV) -Fixing left/right side imbalances -Maintaining strength while injured -Advantages to different training styles (bodybuilding, powerlifting, athletes, etc) -So much more! You can find Bret here: Instagram: @bretcontreras1 Twitter: @bretcontreras YouTube: www.youtube.com/user/bretcontreras1 Website (be sure to sign up for his newsletter!): bretcontreras.com Find me here: Instagram & Twitter: @em_dunc YouTube: www.youtube.com/emdunc Website (you can sign up for my newsletter as well): www.emilyduncanfitness.com

On today's episode of EMBody Radio, I had the pleasure of interviewing Lauring Conlin, Master's in Exercise Science, IFBB Bikini Pro, owner/coach of Team LoCo Fit and LoCo Fit Tees, and all-around incredible female leader in the health and fitness industry. You can find time stamps for our discussion below along with all of the resources mentioned in the podcast. Enjoy! ------------- Find Laurin here: Instagram, Twitter, and Snapchat: @laurinconlin YouTube: Laurin Conlin Podcast: Redefine Healthy Radio https://itunes.apple.com/us/podcast/redefine-healthy-radio/id1263331875?mt=2 MASS Research Review (Monthly Applications in Strength Sport): https://transactions.sendowl.com/stores/6865/37710 Bret Contreras: www.bretcontreras.com 3DMJ: www.3dmusclejourney.com FitPro Development Webinars: www.fitprodevelopment.com -------------- Time stamps: How Laurin got started competing and going from an amateur to a pro: 5:30-12:30 Overcoming the struggle of being a "fuller" athlete in the bikini division, how to set yourself up for success, and employing patience throughout prep and the offseason: 12:30-20:20 What motivated Laurin to go into Exercise Science in her undergrad and later pursue a Master's degree, and the importance of higher education as it pertains to health and fitness: 20:21-26:23 Being a female in a STEM field and advice to women who want to pursue STEM majors/fields but may feel intimidated: 26:23-32:35 Going in-depth about Laurin's graduate research on flexible dieting vs. meal plans and advice for students interested in going into research: 32:35-48:27 What lifestyle clients can learn from competitive athletes and vice versa: 48:27-52:34 How listeners who are interested in reading research, but aren't necessarily involved in a science-based field and/or conducting research themselves, can consume research intelligently: 52:34-1:01:54 What's the biggest mistake people make when trying to diet and when trying to grow muscle? 1:01:54-1:09:11 Laurin's preferred approach to the offseason as opposed to a strict reverse diet, some of the detriments of a strict reverse diet, how much weight you should regain immediately post show: 1:09:11-1:18:40 What's on the roster for Laurin in 2017: 1:18:40-1:19:17 Laurin's thoughts on the "What the Health" documentary: 1:19:17-1:24:39 What makes Laurin strong, awesome, and unique: 1:24:39-1:25:53 Where to find Laurin and closing thoughts: 1:25:53-End

The use of anabolic androgenic steroids (AAS) happens in just about every sport. The problem is, most current research is a) limited, and b) only done on males. This leaves a gaping hole when it comes to female athletes and drug use. In this episode, I talk with researcher, educator, and doctoral student Victoria Felkar on the implications of AAS on female athletes, if steroids can be taken safely, and some of the more intricate workings around females and anabolic drugs. You can find Victoria here: IG: @victoriafelkar Facebook: http://facebook.com/victoriafelkar?ref=br_rs Contact: info@victoriafelkar.com Thank you so much for joining me for another episode! If you are the winner of my first podcast giveaway, please email a proof of ID and your information to info@emilyduncanfitness.com. If you leave a review, you may be selected for future giveaways!

In this episode, I had the pleasure of interviewing researcher, educator, and doctoral student Victoria Felkar on PCOS (polycystic ovarian syndrome), why it's such a mystery in the medical community, the history of PCOS, causes, symptoms, and strategies for PCOS management. We also touch on birth control and the role in plays in PCOS/masking symptoms as opposed to treating the problem. If you or someone you know has been affected by this condition, definitely give this episode a listen. The more we know, the more we can be our own advocates for women's reproductive health. Find Victoria here: IG: @victoriafelkar Facebook: https://www.facebook.com/victoriafelkar?ref=br_rs Contact: info@victoriafelkar.com

On today's episode, I interview Paul Revelia of Team Pro Physique. Paul is a physique coach, pro natural bodybuilder, lover of physique science, content creator, and all-around extremely valuable resource in the fitness industry. Some points of discussion in today's episode include: -What is your "dieting age?" -How does chronic dieting impact fat gain in the long term? -How much time off is enough time off? -Psychological trends in females vs males in terms of physique progression/weight gain -What is the "fountain of youth" for reversing our dieting age? -...and so much more! If you are looking to get in touch with and/or follow along with Paul, you can find him here: https://www.youtube.com/paulrevelia Instagram: @paulrevelia teamprophysique.com Other resources: Joe Klemczewski, PhD and Kori Propst, PhD, LCMHC, LPC: https://thedietdoc.com

For this week's interview, I had the pleasure of interviewing the strongest, most driven, hardest working woman I know... Who just so happens to be my best friend. Tune in to this week's episode of EMBody Radio to hear from Chanel Collette on: -being forced to grow up faster than most -trying to fit into molds in the fitness industry that you don't belong in -the move from bikini pro in Fitness America to an amateur in the NPC -embracing who you are physically and mentally -finding your place in fitness, competing, and social media -the upsides and need for post-competition weight regain -so much more! Thank you so much for tuning in to another episode. You can find Chanel here: Instagram, Twitter, & Snapchat: @chanelcollette YouTube: https://www.youtube.com/chanelcollette Coaching inquiries: TeamSlice.Coaching@gmail.com

While I've shared a good bit of my life, my past, and my story via social media, I've never really dove in and got into the nitty gritty of it. From being body shamed at 8 years old, to developing an eating disorder in high school, I've gone through a bit of body struggles... Ultimately, those struggles are what made me strong and are why I have fallen in love with the fitness industry - it has empowered me to be ME, not to fit a mold, whether that be physically or emotionally. Listen to this episode to learn about my story, where the Wonder Woman Mentality came from, and where I'm going from here. Find me on social: Twitter/IG: @em_dunc YouTube: www.YouTube.com/EmDunc www.emilyduncanfitness.com

Welcome to my newest venture, the EMBody radio podcast! My goals for this podcast are to: -increase science-based protocol in the sport of bodybuilding, as well as within the health and fitness industry as a whole -help you, the listener, adopt and engrain my #WonderWomanMentality for yourself - finding out what makes you strong and what makes you awesome, and running with it. -sharing the insight and stories of fellow Wonder Women and Supermen in the industry so that you can not only get to know them better, but also so that you can use their heart and fire for life as inspiration to learn and grow yourself. I'm absolutely thrilled to be sharing this podcast with you all! Feel free to tweet me, leave a comment on Instagram, etc with your requests for podcast topics and interview subjects. You can find me on all platforms under the handle @em_dunc. Thank you so much for your support with the podcast! Officially, welcome to EMBody radio - where we're here to grow as intellectuals, individuals, and human beings.