The Excellence Cartel

Episode 94: Perspectives From Amateur to Pro   Today we were joined by two bikini athletes - one an amateur and another a pro.  Jeffrey Su's client Jessica Steurer recently competed for her first time after her original prep was derailed by covid. She came prepared today with some hard questions surrounding competing, the lifestyle, and the question of achieving excellence while keeping balance in physique sports.  Nadia Jade, IFBB Bikini Pro, owner and head coach of Trained by BTS answers her questions. Nadia is currently 15 weeks out from her first pro show and offers her insight to Jessica. 🏆 THE EXCELLENCE CARTEL 🏆 Follow us on Instagram: scoobyprep1_ifbbpro - Jason Theobald firstcalloutfitness - Jeffrey Su jeffunbreakableblack - Jeff Black the_excellence_cartel - The Excellence Cartel IG Page #theexcellencecartel www.theeexcellencecartel.com 7/6/2021 TEC Amateur to Pro Mindset :30 Jeff Su’s Hamstring training and last 7 days 3:00 Jason’s last 7 days 5:21 Jeff Blacks last 7 days. 6:46 Please review us on iTunes, share us on IG, WE love hearing feedback!!! 7:08 1st Phorm Event Aug 27 and 28th tickets on sale theexcellencecartel.com 8:30 Shout out to our Sponsor AMINO PURE TEC 15 Discount Code 9:08 TRM Mathew Park Free Consultation to see if he can help. Schedule a call at www.mathewpark.com/tec 10:30 Jess Introduction 13:00 Why is Nadia your role model? 14:15 Nadia – How does that make you feel to have that kind of influence? 16:40 Nadia- What are some tips and tricks for regaining balance after coming off a show? 21:07 Nadia- What are “Lean Gains”? and how do you achieve these without gaining too much weight? 23:09 Nadia- How do you truly learn to become “in-tune” with your body and your bodies response to hunger? 26:50 Nadia- Do you have a “go-to” cheat meal? How often do you do these? And have you ever done the IIFYM approach and how did it work out? 37:00 Nadia- How do you discuss with friends and family members the hard questions such as “why are you still eating this way now that your show is done?” etc. 41:25 Nadia-Have you ever had someone tell you they are worried about your health and thinking you may be doing “too much”? 47:25 Nadia- Best advice for training goals and keeping motivation high? 50:45 Nadia- How do measure both mental and physical aspects during an offseason? 56:30 Nadia- What characteristic would you say you had to rely on for the amateur out there wanting to go from where they are to pro? Follow Nadia on IG at nadzzilla  and on Youtube: Nadia Szymanozwicz nadia@coachedbybts.com

Episode 93: Training Through Hormonal Dysfunction   Today we were joined by Chanel Collette, head coach and owner of Audacious Athletes to talk about MRV, of the maximum recoverable volume of training to stay out of metabolic adaptation or to recover from hormonal decline.  Chanel walks us through key concepts such as loading and deloading, volume, and RPE.  Quantifying her clients' training volume has allowed her to pinpoint individual MRV's, which provides her with measurable client output she can then pair against input.  Join us on this interesting episode and find out how you can maximize your own recovery by training smarter not harder! 🏆 THE EXCELLENCE CARTEL 🏆 Follow us on Instagram: scoobyprep1_ifbbpro - Jason Theobald firstcalloutfitness - Jeffrey Su jeffunbreakableblack - Jeff Black the_excellence_cartel - The Excellence Cartel IG Page #theexcellencecartel www.theeexcellencecartel.com 6/29/2021 Chanel Collete - Training through Hormonal Disfunction :30 Jasons last 7 Days 2:18 Jeff Su Last 7 Days 4:20 Nick’s Last 7 Days 5:20 Jeff Blacks Last 7 Days 6:48 August 27th 1st Phorm Event www.theexcellencecartel.com 7:24 Amino Pure TEC15 for 15% off 8:05 Trainer Revenue Multiplier www.mathewpark.com 9:00 Chanel’s Last 7 Days 13:01 Can you give us a breakdown of your presentation? 22:06 How are you determining how you set up training for clients? What differences are there to consider in making these plans? 26:05 How are you calculating total volume? 30:05 How do you sell your client on tracking their volume? 35:05 Can you describe a De-load and loading phase? 38:11 How do you manage this loading with the nutrition side? 44:30 Do you have anything more to add on to what we have already talked about? Follow on IG: chanelcollette Coaching Inquiries https://www.audaciousathletes.com/ Or on YOUTUBE: https://www.youtube.com/chanelcollette

Today we were joined by Austin Stout to take a walk through the DUTCH Test, a urine-based analysis of hormones and their metabolites.  Austin explains what gets tested and what results might mean, for areas such as cortisol, estrogen, and androgens, and how coaches might leverage this analysis tool over traditional serum blood testing. 🏆 THE EXCELLENCE CARTEL 🏆 Follow us on Instagram: scoobyprep1_ifbbpro - Jason Theobald firstcalloutfitness - Jeffrey Su jeffunbreakableblack - Jeff Black the_excellence_cartel - The Excellence Cartel IG Page #theexcellencecartel www.theeexcellencecartel.com 6/22/2021 Dutch Test with Austin Stout :20 Jeff Su’s Last 7 Days 1:30 Jasons Last 7 Days 3:12 Jeff Black’s Last 7 Days 4:04 1st Phorm Event Coming Up!!!  www.theexcellencecartel.com August 27-28th 5:00 our Sponsor Amino Pure TEC15 Discount Code 6:20 TRM Partnership www.mathewheart.com 7:12 Austin Stouts Last 7 Days 10:24 What is the Dutch Test? 12:00 Can you explain, estrogen and cortisol metabolism and why would you want to measure those? 18:08 What about the androgen conversion? 20:05 Do you like saw palmetto for hyper-adrenalism? 20:45 Why would someone use this? What scenarios make you put this in play? 22:48 Do you have them use it and then go to life extension and get thyroid done separately since its not included in Dutch. 23:51 Is this primary a women benefit or is there a male benefit as well? 25:15 Is the Dutch still effective if a woman is on HRT, has amenorrhea etc.? 26:45 For women, do they still need to go during their luteal phase? Is timing important still? 28:40 What else do you look at on the Dutch test to see dopamine changes? 31:00 What are some things you do to support the methylation pathways? 32:16 If a female has some sort of cancer background, wouldn’t you want to test them with Dutch, and then put them on DIM to help them prevent cancer from happening to them? 35:00 What are the benefits to testing methylation? And is it necessary? 39:09 Should competitors use this right after a show? Or do blood work more? 42:20 What is an example you have had with a client you went from doing blood work but then had to switch to Dutch test? 48:30 If you have a client who has high am cortisol and hyper adrenalism, which one would you fix first? Follow Austin Stout IG @austinst8 or Austin Stout on Facebook Join Austin’s Dutch Test Class Friday 6/26 6pm EST

Episode 91: Backstage with IFBB Bikini Pro Aria Adamy Today we were joined by IFBB Bikini Pro Aria Adamy who opens up about her reformed relationships with body and food after her decade-long climb up from amateur into pro ranks. Aria discusses how she sought counseling for her mindset toward food and opened up about hormonal dysfunction as a result of overtraining, dieting, cardio, and contest preps. Hindsight is often 20/20, but when we are in the thick of it we usually put our blinders on. Sometimes it helps to hear it from someone who has been there to prevent someone else from making the same mistakes. We hope you enjoy listening to her story. 🏆 THE EXCELLENCE CARTEL 🏆 Follow us on Instagram: scoobyprep1_ifbbpro - Jason Theobald firstcalloutfitness - Jeffrey Su jeffunbreakableblack - Jeff Black the_excellence_cartel - The Excellence Cartel IG Page #theexcellencecartel www.theeexcellencecartel.com 6/15/2021 Aria 4:00 Jasons last 7 days 5:05 Jeff Su’s last 7 days 7:00 jeff blacks last 7 days 9:36 Nicks last 7 days 11:15 How did you get your start? What is your story? 12:18 What did you smoke? 15:33 What as your most memorable show? 16:21 What was your training and nutrition like to go from amateur to pro? 17:27 How long did it take you to reset from your eating disorder to go back competing? 20:12 Did you seek outside counseling? Or what was your solution? And how did you work from there? 22:05 Once 2015 rolled around, was there a problem still there or did you fall back into the disorder? 23:25 Where did you start running into problems? Hormones, gut etc? 25:04 How much above stage weight did you stay during all of this? 26:23 How long did you stay that lean? 28:30 When the binging came back, did you seek counseling again? 29:23 How do you balance competing when its opportune vs going for longevity? 31:00 How would you say your personal life was while you were competing all the time vs now? 33:40 When did you enter the picture Jason? 37:55 How do you feel about being on HRT? 42:08 How have you coped with adding the weight? 47:35 What has the driven you to do career-wise? 49:21 Are you going to pursue coaching? Follow Aria on IG ariashine

Episode 90: Dr. Bill Campbell   Today we were joined by Dr. Bill Campbell, director of the Performance & Physique Enhancement Lab at the University of South Florida to discuss his research in calorie cycling and the effects of macronutrients on muscle preservation in a caloric deficit.  Why carb cycle? If you are a client of ours maybe you've experienced a 5 low 2 high diet cycle or a 3 low 1 high. But why?  Is refeeding with carbs better than refeeding with fats? Does tracking protein and calories only work while letting carbs and fats fall as they may?  Is there a carb ceiling or a protein floor in terms of getting positive results of fat mass reduction and lean mass retention?  Tune in to find out! 🏆 THE EXCELLENCE CARTEL 🏆 Follow us on Instagram: scoobyprep1_ifbbpro - Jason Theobald firstcalloutfitness - Jeffrey Su jeffunbreakableblack - Jeff Black the_excellence_cartel - The Excellence Cartel IG Page #theexcellencecartel www.theeexcellencecartel.com

Episode 89: Insulin & Testosterone Optimization with Lucas Aoun Today Lucas Aoun from the Boost Your Biology podcast joined us to discuss simple, actionable steps we can all take to boost testosterone levels in both men and women and increase our insulin sensitivity.  Hormone optimization carries heavy weight in both physique progression and overall longevity.  Tune into this episode and find out how you can live longer and get leaner and stronger. 6/1/2021 Lucas Aoun :15 Su’s last 7 days 2:00 Jason’s last 7 days 4:00 jeff Black’s last 7 days 5:49 PEC 1st Phorm event will be launched live here soon! August 27th 28th 7:50 Lucas last 7 days 10:30 how much is testosterone optimized by diet alone? 11:15 what types of foods? 13:05 when dealing with testosterone issues, do you see it more with men or women? And what are some resources people can seek out. 15:37 what is the argument against metformin? 17:03 what is your dosing currently? 17:30 would there be any situation you would say just keep going along? 18:45 how insulin sensitive should someone say when trying to push size and bodybuilding? 20:45 what is hydro-berberine? 22:20 any products or companies you recommend for that? 23:20 what is your opinion on upping your dosage of exogenous insulin to increase insulin sensitivity? 27:17 what did you do to get your testosterone up to 988 29:02 what role does masturbation have on total testosterone? 31:00 what levels do you like to see for HRT? 33:32 what are some good estradiol to testosterone ratio? 35:00 how do you manage the drop in testosterone and increase in estrogen for guys coming off a cycle? 36:20 what is your opinion on stinging nettle root? 37:45 what are the post perianal numbers you look for? 39:30 when someone is hypo glycemia, what do you do with them? 41:06 what happens to a person to become less insulin sensitive and what are some side effects people can notice to know when to reset their sensitivity? 43:30 how long is your insulin sensitivity reset? 44:38 what do you like to see as a good, fasted BG level? 45:00 what do you like to see as a good, fasted insulin level? 46:36 what type of continuous BG monitor you like and what about one you can get on amazon? 49:47 what is the whole premise with HRV and doing post meal walks? IG boost your biology on YouTube. Podcast- boost your biology, IG ergogenic_health

Episode 88: HSD & Cortisol with Sean Golden   Today we were joined by Dr. Sean Golden, owner of the Golden Health Method to discuss the intricacies of 11β-Hydroxysteroid dehydrogenase, an enzyme responsible for the conversion of cortisone to cortisol.  We dive deep into the science behind the body's glucocorticoid response and Dr. Golden suggests some ways to mediate stress for optimal health and physique results.

We are back after a great weekend at the 4th PEC conference in Nashville, TN. Dr. Jay Wiles joins us today to pick things back up with an in-depth discussion on HRV, aka, heart rate variability.  Dr. Wiles walks us through the day to day applications of HRV while busting common myths of bio hacking which surround HRV today.  In HRV, higher is not better but higher modulation is optimal for performance and recovery. Listen to find out why! What does it mean when it says “your hrv dropped last night, maybe you should take a break” 5-25-2021 2021 PEC and Jay Wiles with HRV :30 Nicks Last 7 days 2:30 Amino Asylum sponsorship 2:45 August 27 th and 28 th 1 st PHORM event www.physiqueeducationcollective.com 5:30 another PEC already being planned! 7:40 how was the PEC for you Jason? 8:26 how was the PEC for you su? 10:00 how was the PEC for you Jeff Black? 14:45 how did HRV come about? 17:33 what is used to measure HRV in these systems? And what is the most important one to you? 22:30 what is you take on body temperature with HRV? 26:10 what is a good HRV and how do you optimize it? 30:34 do you see any applications of comparing woman cycles with hrv? What is something you can do or not do to optimize their HRV? 35:40 how do you change? 38:28 with Oura, how do they get their scores? 43:30 What does it mean when it says “your HRV dropped last night, maybe you should take a break”? 48:00 what impact does food have one HRV and recovery? 52:00 what are the main things you have seen to improve it? 54:00 how does marijuana effect most people and their HRV? 57:00 What evidence is there for psychedelics and HRV? 58:40 What are the main myths of HRV? How to get ahold of Jay Co-host PODCAST with Ben Greenfield on HRV, or Mind Hacker Radio Podcast, Follow on IG drjaywiles, thrive-wellness.com to work with Jay. 🏆 THE EXCELLENCE CARTEL 🏆 Follow us on Instagram: scoobyprep1_ifbbpro - Jason Theobald firstcalloutfitness - Jeffrey Su jeffunbreakableblack - Jeff Black the_excellence_cartel - The Excellence Cartel IG Page #theexcellencecartel www.physiqueeducationcollective.com

Episode 86: Coaching with Jaime Filer   Today we were joined by Jaime Filer, owner of Jaime Filer Training to talk about her personal experiences in the health and fitness industry as a gay athlete and ED survivor.  Raised in a reform Jewish household and having witnessed the slow decline of her father to ALS at an early age left an impression of resilience which eventually propelled her to being one of the top earning coaches in our space.  Jaime shares her feelings on what success and impact means to her now, and how her definitions have changed along the way. 🏆 THE EXCELLENCE CARTEL 🏆 Follow us on Instagram: scoobyprep1_ifbbpro - Jason Theobald firstcalloutfitness - Jeffrey Su jeffunbreakableblack - Jeff Black the_excellence_cartel - The Excellence Cartel IG Page #theexcellencecartel www.physiqueeducationcollective.com 5-11-21 Jamie Filer :30 Nicks last 7 days 1:30 Su’s last 7 days 4:00 Jasons last 7 days 8:05 Jeff Blacks last 7 days 9:57 PEC here in NASHVILLE MAY 21 ST AND MAY 22 ND 11:00 1 ST PHORM EVENT 12:00 Jamie’s last 7 days 17:31 how did taking a week off work for you professionally/personally? 20:30 what is “winning” defined to you? 21:45 what is success to you Jason? 25:30 what is success to you Su? 27:30 what is success to you jeff black? 28:00 who is Jamie Filer? 30:20 how did you start into the fitness realm? 31:36 do you think we will get better or worse as an industry? 32:36 what was it like “coming out” and how was the journey of being gay in the fitness industry? 36:26 do you get any hate from others? 38:16 what did your eating disorder look like? 42:00 how did you take the body building judge telling you that you didn’t deserve to be on stage, you deserve to be in a hospital? 44:00 what was the journey like sobering up from the eating disorder? 46:15 what advice do you have for people going through their own eating disorder? 48:06 how was busting onto the online realm in 2018? 50:32 how was the feeling from getting your first client to now? 51:17 how many clients did you grow it to? How long did it take you to scale? 53:23 how do you use an executive assistant? and a virtual assistant? 54:30 how many hours do you typically put in a day? 56:06 how can someone work 2 hours a day and maintain 45k/mon revenue? 61:00 what is your most expensive package? 64:00 what is the most beneficial IG and Facebook tip you can give? 65:28 what is your next 5 years look like? 67:00 rapid fire Winning is? Losing is? Love is? Everybody can follow you on IG @jaim91 Facebook Jamie Filer Facebook group Teamjaim91

Episode 85: Training with Paul Carter  We were joined today by Coach Paul Carter, elite strength coach, hypertrophy expert, author at T Nation and founder of Lift-Run-Bang to walk through the do's and don't of training broken down by body part.  Paul delivers a heavy dose of coaching and personal training philosophy mixed with a dash of textbook anatomy (in a surprisingly understandable manner) to encourage others to stop training like a troglodyte and start making progress. 🏆 THE EXCELLENCE CARTEL 🏆 Follow us on Instagram: scoobyprep1_ifbbpro - Jason Theobald firstcalloutfitness - Jeffrey Su jeffunbreakableblack - Jeff Black the_excellence_cartel - The Excellence Cartel IG Page #theexcellencecartel www.physiqueeducationcollective.com 5/5/21 Training With Paul Carter :30 su’s last 7 days 3:00 Jasons last 7 days 4:34: Nick’s last 7 days 6:00 jeff blacks last 7 days 7:00 PEC May 21st May 22nd in Nashville!!!! Few tickets left! 7:22 First ever Business Collective for PEC at 1st Phorm HQ 8:48 Paul Carters last 7 days 10:12 do you look into stoicism? 15:54 what are the best types of workouts for shoulders? 21:07 do you do traps with delts or traps with lats? 22:36 what is the prescription for shoulders and how much volume? 25:45 chest, what do you like, not like? 30:30 do you see any room for barbell movements at all in someone’s plan? 32:48 what is your take on hex press? 36:08 what is your take on creating Lat width? 41:36 what do you think about hammer strength high row? 46:19 what part of the back development creates the most width? 47:50 are rack deads great for erectors? 50:30 best arm training workouts for growth? 55:30 best exercises for quads? And how does Su beat Austin stout next year and get his hamstrings popping? 59:00 how many plates can you put on the Cybex hack squat? 60:30 where do you attach the bands for reverse band hack squat? 61:45 hamstrings, what is the best way to load/grow them? 65:21 how do you do straight leg dead’s when flexibility is limited? 67:00 Pauls thoughts on butt stuff? 73:00 how can we get ahold of you? @liftrunbang @coachpaulcarter on IG or look at Valkyrie and Yoke Squad 75:00 does volume drive growth? 79:50 what advice would you give gen pop woman early to late 40’s and 50’s who is trying to gain muscle to train hard?