AdapNation: all things Self-Optimisation!

Keto and Animal-Based advocate, Muscle Building Expert, and doting dad Danny Vega joins us on this episode for an incredible discussion around Keto, Kids Health, Traditional Nutrition and addressing the Health Issues of our modern processed and plant-heavy western diets.  Danny Vega is most well known for his enthusiasm for the ketogenic diet and how he has successfully integrated this nutritional lifestyle within his loving family and in the gym. He runs a successful blog and podcast called Fat Fuelled family with his with Maura, and their kids even have a instagram page showcasing their nutrient-dense low carb diet!  Danny is the real-deal. Honest, caring, and genuinely motivated to help people understand the practicality of thriving on a very counter-culture way of eating. He also defies the narrative that you cannot build muscle on a Keto / low carb diet… he’s jacked!  Danny has teamed up with prior AdapNation guest Ben Pakulski to design and successfully implement a nutritional and training regime for people wanting to maximise muscle growth whilst on a ketogenic diet. We agreed to do a part two soon on exactly that. It’s a hotly requested topic, and Danny has the answers to building muscle on a low card diet!    This is an amazing conversation, as I knew it would be. We cover a ton, and Danny calls out the great insights from 17 leaders in nutrition and fitness space, all of which are linked in the Show Notes below.    Full Show Notes of what we discussed - https://adapnation.io/108-danny-vega-keto/   Where to find DANNY VEGA online : ▪︎ Instagram - @dannyvega.ms, @fatfueledmom & @fatfueledkids  ▪︎ Fat Fueled Family - The Podcast & The Website  ▪︎ Facebook - Danny Vega   Referenced in Show: ▪︎ Ben Pakulski & joint-venture Muscle Intelligence Keto Plan  ▪︎ Michaela Peterson ▪︎ Dom D'Agostino ▪︎ Elliot Overton - AdapNation Oxalate Episode  ▪︎ #Carnivore75hard by @NutritionwithJudy  ▪︎ Keto Savage - Robert Sikes  ▪︎ Luis V from Keto Gains ▪︎ Cian Foley - Don’t eat for winter  ▪︎ Mark Bell ▪︎ Dr Gabor Mate ▪︎ Dr Cate Shanahan - Deep Nutrition  ▪︎ Sally Fallon Morell ▪︎ Weston A Price foundation ▪︎ Dr. Bill Schindler ▪︎ Charlene & Joe Anderson    ⭐️⭐️⭐️⭐️⭐️ If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.   AdapNation Useful Links: ■ #HyperWorkouts - Expertly written Gym Workout Plans, with video guides, print-outs & HeavySet import  ■ Steve’s Body & Mind Progress Journals - Follow Steve’s real-world progress, following all the principles within the Podcasts  ■ Social - Instagram & Facebook  ■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Home-cooking  ■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive   

Today, we have Bryn Jenkins back on the mics, after his visit to to the Mind Pump Studio in California and getting educated but the pro-sports strength and conditioning Joe DeFranco.  This episode is all about how to improve your sport performance and body mechanics, as well as your quality of life by doing the right things in the gym.  Bryn shares with us the essence and key principles of what he picked up by Joe DeFranco and his world-class team of S&C coaches. This is a rare insight into what is most important for athletes to perform at their best, by pairing they sports practice with deliberate work in the gym.  For me (Steve), very much a non-athlete, there was so much for me to consider and use in my own endeavours of being strong, muscular, functional and healthy. I’m sure you’ll get a ton of value too.   Full Show Notes of what we discussed -  https://adapnation.io/107-improve-sports-performance/   Where to find BRYN JENKINS online : ▪︎ Instagram - @bryn_jenkins ▪︎ His Gym - Intent 2 Improve (Buckingham) - https://intent2improve.com   Referenced in Show: ▪︎ Joe DeFranco and his YouTube Channel ▪︎ James Smith Coach ▪︎ CPPS Coach Certification ▪︎ Mind Pump Podcast & Instagram   ⭐️⭐️⭐️⭐️⭐️ If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.   AdapNation Useful Links: ■ #HyperWorkouts - Expertly written Gym Workout Plans, with video guides, print-outs & HeavySet import  ■ Steve’s Body & Mind Progress Journals - Follow Steve’s real-world progress, following all the principles within the Podcasts  ■ Social - Instagram & Facebook  ■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Home-cooking  ■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive 

This is AdapNation’s first solo Podcast, almost 2 years in! I (Steve) will be sharing all the details and current personal experiences with my last and final dieting phase, as my ambitious two year body transformation comes to an end. In Jan 2018, I publicly declared my body goal, and have been hard at work for the last two years working towards this aspirational physique. The journey ends with a photoshoot on 11th December 2019 at the AdapNation Gym. So, I’d better trim off the excess fat! In this shorter episode, I share with you how I am going about losing 13lbs in 5 weeks, whilst retaining my muscle mass and getting photoshoot ready.  As always, it’s a transparent and honest insight into my experiences, and not just some theory on how to lose weight. I give you the full scoop, so you can go about doing something similar if you fancy it.   Here’s what I cover: 🔸Update and Stats on My Current Cut 🔸How I specifically designed this last dieting phase 🔸The Fasting Blitz Cut - a full run down of schedule, calories and reasoning 🔸My Food Choices and Supplements during this cut 🔸My approach to Training and Exercise 🔸How I feel mentally, emotionally and physically on this aggressive diet 🔸The Pros and Cons of this approach to my goals and life in general 🔸What will happen after this diet   I referenced a few things in this Podcast: ▪︎ My Jan 2018 Body Journal declaring my 2 year goal ▪︎ 2019 W45 Body Journal explaining the Fasting Blitz Cut ▪︎ #HyperWorkouts - Weight Training Programs I am following (DEC-19 releasing shortly) ▪︎ Episode #103 with Paul Carter and #105 with Christian Thibaudeau ▪︎ What Supplements I take and why article ▪︎ The #BeYourBest Self-Optimisation Journey - click NOTIFY to get informed once released   ⭐️⭐️⭐️⭐️⭐️ If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.   AdapNation Useful Links: ■ #HyperWorkouts - Expertly written Gym Workout Plans, with video guides, print-outs & HeavySet import ■ Steve’s Body & Mind Progress Journals - Follow Steve’s real-world progress, following all the principles within the Podcasts ■ Social - Instagram & Facebook ■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Home-cooking ■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

Regular legend-of-a-guest joins us again! This Podcast with Christian Thibaudeau is another paradigm-shattering discussion - this time about Optimal Training Modalities, Training To Failure, Overtraining and Maximum Natty Muscle Building Potential. Christian Thibaudeau, with 25+ years lifting and coaching experience, has written the book on weight lifting for athletic performance and bodybuilding gains. With 535 articles on T-Nation alone, combined with extensive courses on his website Thibarmy.com as well as his muscle training camps, Christian is a leading authority in this space. It would benefit you to cling on to his every word! In episode #103: How To Maximise ‘Natty’ Muscle Growth ~Paul Carter, Paul dropped some foundational tenets of muscle growth that was hard to swallow. It butted heads with many opposing views of muscle development, but it sounded both plausible, logical and backed up be many successful physiques. Christian and Paul are close friends and respected peers, as regular contributors to T-Nation. It turns out that they share may of the same principles of muscle growth, with subtle takes on a few sub topics. Ultimately, they converge on what they have seen to work for them and countless 1,000’s of other lifters.  Well, think of this interview with Christian Thibaudeau as a part two to #103. We double click into some of the same topics, offering alternative perspectives with similar conclusions. It also extends the discussion on the detrimental effect of overtraining and how to know if you are overtrained. We spend a lot of time unpacking the volume and training to failure debates, which is fascinating. We also cover Christian’s current training, his biggest training mistakes, and the most supported view on how much muscle you can add on to an untrained natural lifter’s body. As always, this discussion with Christian is jam packed with science, logic and experience. It has the opportunity to fundamentally shift your approach to the gym and building muscle! It has for me… again! So much so, that Steve has personally adopted Paul and Christian’s principles and is really enjoying their approach. We'll be sharing our Christian/Paul inspired Workout Plan in the upcoming DEC-19 #HyperWorkouts Workout Plan. Subscribe to the AdapNation Newsletter to get informed when this drops (early December 2019).   Enjoy your Training Mentality Upgrade in this episode!!!! #BeYourBest   Full Show Notes of what we discussed -  https://adapnation.io/105-christian-thibaudeau-training-guidance   Where to find CHRISTIAN THIBAUDEAU online: ▪︎ Social for latest Insights/Info - Instagram (@thibarmy), Facebook (Christian Thibaudeau), Instagram (@Coach_CThib) ▪︎ YouTube - Thibarmy ▪︎ Website for Articles, Course, Tests, Guides and Training Camps and Online Coaching - thibarmy.com   Referenced in Show: ▪︎ Christian New and Existing Training Programs - https://thibarmy.com/training-program/ ▪︎ Hypertrophy Course and Strength & Performance Courses - links available soon (Nov ’19 and Dec ’20) ▪︎ Game Changers Documentary Review - link available soon (Nov ’19)     ⭐️⭐️⭐️⭐️⭐️ If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.   AdapNation Useful Links: ■ #HyperWorkouts - Expertly written Gym Workout Plans, with video guides, print-outs & HeavySet import ■ Gym Lingo 101- Your guide to the most commonly used gym terms ■ Steve’s Body & Mind Progress Journals - Follow Steve’s real-world progress, following all the principles within the Podcasts ■ Social - Instagram & Facebook ■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Home-cooking ■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

This episode is a wonderful and impactful interview with professional explorer James Ketchell, where he shares his experiences, lessons and key life advice he’s accumulated through his travels. James Ketchell is the only man on the planet to have completed the ultimate global triathlon - rowing the Atlantic solo, climbing Everest and cycling around the world! Oh, as well as solo flying around the world in a tiny open top gyrocopter!  What an amazing story of following your passion, having unquestionable belief, and finding your true happiness. James has the unique perspective of starting with nothing, being a depressed child, being told he cannot walk again after a devastating accident… followed by conquering the world several times over. Stuff that dreams are made of. What is more powerful and and accomplished than successfully exploring the world that we live on, being on the top of it, and the amazing stories of survival and grit to journey to the unknown… time and again. This is not just a story of one mans brilliance. Far from it. This episode is mostly about the powerful life lessons that James has learnt along the way, which are 100% applicable to everyone who listens. LOVED THIS INTERVIEW. I hope you do too. #BeYourBest   Full Show Notes of what we discussed -  https://adapnation.io/104-explorer-james-ketchell   Where to find JAMES KETCHELL online : ▪︎ His Website - http://jamesketchell.net ▪︎ His 2019 UK Speaking Tour - see the latest Nov dates ▪︎ James Ketchell YouTube Channel ▪︎ Social - Instagram (@ketchelljames) & Twitter (@Captainketch)    ⭐️⭐️⭐️⭐️⭐️ If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.   AdapNation Useful Links: ■ #HyperWorkouts - Expertly written Gym Workout Plans, with video guides, print-outs & HeavySet import ■ Steve’s Body & Mind Progress Journals - Follow Steve’s real-world progress, following all the principles within the Podcasts ■ Social - Instagram & Facebook ■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Home-cooking

In this engaging conversation with Paul Carter, a titan in the online bodybuilding community with over 30 years of hands-on experience, listeners discover key insights for maximizing natural muscle growth. Paul debunks common training myths and stresses the importance of balancing cutting and bulking. He shares his journey from powerlifting to wellness, advocating for biomechanics and technique to enhance performance. The discussion also touches on the psychological aspects of strength training and the significance of nutrition for overall health.

Multi world-record holder Mike McCastle joins us for a truly inspirational conversation about testing the limits of human potential through his story of the 12 Labours Project.  Mike spent 11 years in the US Navy after 9/11 inspired him to serve. However, his identify was destroyed when injury and surgery took his physicality from him. From this dark place, he found the purpose and fortitude to test the limits of his soul over the last half decade, through awe inspiring feats of human physical performance. Mike McCastle has completed 58-4 pull ups in 24 hours, flipped a 250lbs tyre for 13 mils straight, climbed a rope for the height of Mount Everest, and pulled a 2 ton truck through Death Valley for 22 miles! All with charity and inspiring greatness in mind. We get into some of these insane feats on the show.   However, this podcast is more about YOU, than it is Mike. We dig into and attempt to decode his infinitely stoic mindset and capacity for pain and suffering, in order to pull the relatable and accessible ideas out for you to think about and implement… in your own way. Really, this conversation is about committing to a life of greatness, embracing suffering and struggle, how personal belief, purpose and commitment are critical to a life well-lived, and how to control you tyrant too a chimp brain that always want to quit and take the easy path. Fascinating stuff!   Enjoy. And… #BeYourBest!   Full Show Notes of what we discussed - https://adapnation.io/102-mike-mccastle   Where to find MIKE McCASTLE and his work: ▪︎ His Feats & Website - http://www.twelvelaborsproject.com ▪︎ Social - @MikeMcCastle ▪︎ YouTube - ExcerYourDemon   ⭐️⭐️⭐️⭐️⭐️ If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.   AdapNation Useful Links: ■ #HyperWorkouts - Expertly written Weight Training blocks, with video guides, print-outs & HeavySet import ■ Steve’s Body & Mind Progress Journals - Follow Steve’s real-world progress, following all the principles within the Podcasts ■ AdapNation Instagram - To see what’s going on in our world across business, training and family ■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset ■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Home-cooking ■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive ■ Facebook Community - To get into conversation with like-minded folk wanting to be their best

PART 2. The BIG question.  How do we as a species struggle so deeply with managing a healthy and athletic weight? We seem to be the only ‘animal’ that has undesirable and uncontrollable weight gain - spreading like a virus across modern societies. What gives? We cover this, and much much more in this info packed two parter. Our best attempt in providing you the keys to a great body AND great health… for the rest of your life.  It’s time to revisit FAT LOSS on the podcast. It’s a common thread in our discussions of course, but our last comprehensive 101 on how to lose and keep fat off was in Ep13-15! Our knowledge and experience has developed. There is nuance in our recommendations, and a couple new effective ideas have been embraced with great effect in the last 15 months.    Hope you enjoy it! #BeYourBest   Full Show Notes of what we discussed - https://adapnation.io/100-losingfat-revisited/   References made within the show: ▪︎ The Weight Loss Guide (3 parter) ▪︎ Online TDEE Calculator ▪︎ IIFYM+ Thrive Eating Approach ▪︎ Happy Scale- weight trending app ▪︎ Guide to Eating Out Whilst Dieting ▪︎ The Importance of Sleep ▪︎ Calorie Planner Tool   ⭐️⭐️⭐️⭐️⭐️ If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.   AdapNation Useful Links: ■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Home-cooking ■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive ■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset ■ Facebook Community - To get into conversation with like-minded folk wanting to be their best ■ AdapNation Instagram - To see what’s going on in our world across business, training and family ■ #HyperWorkouts - Expertly written Weight Training blocks, with video guides, print-outs & HeavySet import ■ Steve’s Body & Mind Progress Journals - Follow Steve’s real-world progress, following all the principles within the Podcasts

The BIG question.  How do we as a species struggle so deeply with managing a healthy and athletic weight? We seem to be the only ‘animal’ that has undesirable and uncontrollable weight gain - spreading like a virus across modern societies. What gives? We cover this, and much much more in this info packed two parter. Our best attempt in providing you the keys to a great body AND great health… for the rest of your life.  It’s time to revisit FAT LOSS on the podcast. It’s a common thread in our discussions of course, but our last comprehensive 101 on how to lose and keep fat off was in Ep13-15! Our knowledge and experience has developed. There is nuance in our recommendations, and a couple new effective ideas have been embraced with great effect in the last 15 months.    Hope you enjoy it! #BeYourBest   Full Show Notes of what we discussed - https://adapnation.io/100-losingfat-revisited/   References made within the show: ▪︎ The Weight Loss Guide (3 parter) ▪︎ Online TDEE Calculator ▪︎ IIFYM+ Thrive Eating Approach ▪︎ Happy Scale- weight trending app ▪︎ Guide to Eating Out Whilst Dieting ▪︎ The Importance of Sleep ▪︎ Calorie Planner Tool   ⭐️⭐️⭐️⭐️⭐️ If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.   AdapNation Useful Links: ■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Home-cooking ■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive ■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset ■ Facebook Community - To get into conversation with like-minded folk wanting to be their best ■ AdapNation Instagram - To see what’s going on in our world across business, training and family ■ #HyperWorkouts - Expertly written Weight Training blocks, with video guides, print-outs & HeavySet import ■ Steve’s Body & Mind Progress Journals - Follow Steve’s real-world progress, following all the principles within the Podcasts

Danny Penman is considered one of the best meditation and mindfulness teachers globally, with 1.5 million+ copies sold of his best selling book Mindfulness: A Practical Guide to Finding Peace in a Frantic World, and his materials used to teach schools, universities and hospitals around the world. As an award winning journalist, meditation teacher and best selling author, Danny has a unique perspective on the value and impact of meditation. Moreover, his personal discovery of the power of mindfulness is both shocking and inspiring. And let’s face it, the global mental health issues are escalating, due to the mounting stress-induing triggers in our lifestyles, and the lack of sufficient prioritisation for breathing, calmness and mindfulness. Mindfulness is clinically proven to be one of the most effective treatments for anxiety, stress and depression. It is also widely accepted that Meditation and time away from rumination frees our mind to think of new solutions, be more compassionate and have deeper levels of gratitude. For these reasons, and the fact that I (Steve) am on my own early journey of discovering a better life through meditation and mindfulness, I thought it would be an amazing opportunity to get some direct coaching from THE meditation guy.    Full Show Notes of what we discussed - https://adapnation.io/99-meditation-penman/ AdapNation Article on Mindfulness: https://adapnation.io/the-art-of-mindfulness/   Where to find DANNY PENMAN and his work: ▪︎ His Books - Mindfulness: A Practical Guide to Finding Peace in a Frantic World, The Art Of Breathing and more! ▪︎ Free Getting Started Meditation - http://franticworld.com/aob/ ▪︎ The Website - http://franticworld.com ▪︎ Social - Twitter (@drdannypenman), Instagram (@drdannypenman) and LinkedIn (Dr Danny Penman)    ⭐️⭐️⭐️⭐️⭐️ If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.   AdapNation Useful Links: ■ The Art of Mindfulness - a great article on the AdapNation website ■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset ■ Facebook Community - To get into conversation with like-minded folk wanting to be their best ■ AdapNation Instagram - To see what’s going on in our world across business, training and family ■ Steve’s Body & Mind Progress Journals - Follow Steve’s real-world progress, following all the principles within the Podcasts