Nutrition & Life

Welcome to another episode of The Nutrition and Life Podcast your go-to podcast for insightful discussions on fitness and nutrition! Today we are thrilled to introduce Charlie Bullock, a renowned coach from Team BioLayne with a Bachelor's in Exercise Science and a CSCS certification. At 30 years old, Charlie has dedicated his career to helping clients, mainly men aged 25 to 35, achieve their fitness goals while maintaining a social life. In this episode, we'll delve into Charlie's training philosophy, which emphasizes consistency and progressive overload for muscle growth. He'll share valuable strategies for effective training, highlight the differences between training for strength versus hypertrophy, and debunk common myths around fad diets and calorie management. Together, we'll explore the importance of forming sustainable habits, the complexities of creating personalized dietary plans, and how to navigate busy lifestyles without compromising fitness goals. From understanding the minimal effective dose approach to addressing the impact of the pandemic on fitness routines, Charlie offers a wealth of knowledge drawn from his extensive experience. So, whether you're a fitness enthusiast or just beginning your journey, stay tuned for valuable insights and practical advice from Charlie Bullock that can help you make meaningful, lasting changes. Let's dive in!Timestamp Overview:[00:00] - Introduction[01:30] - Charlie Bullock's Background and Role with Team BioLayne[07:55] - Training Philosophy and Importance of Progressive Overload[15:20] - Strategies for Avoiding Training Variability[23:40] - Differences Between Training for Strength vs. Hypertrophy[31:15] - Sustainable Dieting and Avoiding Fad Diets[40:05] - Addressing Weight Maintenance vs. Weight Loss[50:30] - Common Myths and Misconceptions in Diet and Training[58:45] - Mental Strategies and Building Long-Term Habits[01:05:00] - Adapting Fitness Plans to Busy Lifestyles[01:13:20] - Nutritional Strategies and Importance of Protein and Fiber[01:20:00] - Wrapping Up and Contact InformationFollow Charlie Bullock: Instagram: @charliebullockk_ https://www.instagram.com/charliebullockk_/ Website: https://biolayne.com/coach/charlie-bullock/Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation. Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of wisdom to help you cultivate a healthier and more fulfilled life!

Welcome to the Nutrition and Life Podcast, the podcast that dives deep into exercise & nutrition. In this episode, we are thrilled to have Dr. Darren Candow, an esteemed professor, scientific adviser, consultant, and creatine specialist, joining us. Dr. Candow has dedicated over two decades to researching the multifaceted benefits of creatine. Today, he'll shed light on the pivotal role creatine plays in cognitive functions, recovery from traumatic brain injuries, management of clinical depression, and its promising effects on bone health, especially in postmenopausal women.We'll explore the nuances of creatine supplementation, effective dosages, and its interaction with exercise and other substances like caffeine. Dr. Candow will share his personal experiences, discuss research findings, and provide practical advice on incorporating creatine into daily routines for overall health and wellness.Stay tuned as we delve into the science behind creatine and its far-reaching implications for not just athletes, but everyone aiming to improve their physical and mental health.Timestamp Overview:[00:00] - Introduction[03:10] - Understanding Creatine and Cognitive Effects[10:45] - Creatine's Role in Traumatic Brain Injury (TBI) Recovery[17:25] - Addressing Clinical Depression with Creatine[23:40] - Creatinine as a Blood Marker[30:15] - Creatine's Impact on Bone Health[38:00] - Synergies Between Creatine and Exercise[44:20] - Creatine-Caffeine Interaction [50:35] - Forms and Dosage Recommendations for Creatine[58:10] - Timing and Water Retention Considerations[01:04:45] - Creatine for Special Populations [01:11:30] - Dr. Candow's Personal Experience and Research Focus[01:19:00] - Closing Remarks and General AdviceFollow Dr. Darren Candow: Instagram: @dr.darrencandow https://www.instagram.com/dr.darrencandow/Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation.Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of wisdom to help you cultivate a healthier and more fulfilled life!

Lisa Franz welcomes listeners to another enlightening episode of the Nutrition and Life podcast, featuring Alex Bush—an accomplished coach, co-founder of Physique Development, and podcast host. Today’s discussion dives into Alex’s extensive experience in muscle development and personalized coaching. In this episode, Alex shares insights from his 18-part muscle series, co-created with his wife, Sue, which breaks down muscle anatomy, function, and includes detailed cheat sheets for subscribers. He offers invaluable training tips for effectively targeting lats and recommends the best equipment for enhancing exercise efficacy. Listeners will also explore Alex's journey—from his early passion for resistance training to becoming a renowned figure in the strength and conditioning landscape, including insightful anecdotes from his athletic and coaching background. Alex emphasizes the importance of individualized coaching and robust intake processes, provides practical advice on meal planning and injury prevention, and shares his dynamic approach to balancing rigorous training and recovery. Stay tuned for Alex’s professional advice on the nuances of fitness and nutrition, as well as his entrepreneurial aspirations, which aim to evolve the Physique Development brand by combining online resources with in-person education. Whether you’re an athlete, coach, or fitness enthusiast, this episode promises to deliver actionable takeaways to enhance your training regime and overall well-being. Don’t miss out on Alex Bush’s expert perspectives and the specialized knowledge he brings to the table! Timestamp Overview: [00:00] - Introduction by Lisa Franz [03:15] - Overview of Alex's Podcast Series [08:45] - Training Tips for Lats [15:30] - Equipment Recommendations for Effective Training [20:05] - Alex’s Background and Journey into Coaching [26:40] - Importance of Individualized Training and Nutrition Plans [32:10] - Comprehensive Intake and Psychological Assessment Processes [38:50] - The Dynamic Stretching Routine: Key to Alex’s Training Prep [43:25] - Alex’s Running Experience and Injury Prevention [49:00] - Physique Development Aspirations and Future Plans [54:15] - Challenges of Online versus In-Person Training [59:40] - Common Overcomplications in Fitness and Nutrition [01:05:10] - Key Focus Areas for General Population Clients [01:10:45] - Alex Bush’s Personal Goals and Training Regimen [01:16:20] - Final Thoughts and Recommendations [01:20:00] - Closing Gratitude and Promotion Follow Alex Bush: Instagram: @alexbush__ https://www.instagram.com/alexbush__ Episode Availability: You can listen to this insightful episode with Christina Flach on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on our website. Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation. Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of wisdom to help you cultivate a healthier and more fulfilled life!

Welcome to another episode of the Nutrition and Life Podcast! Today we have a truly inspiring guest—Christina Flach. Christina is a celebrity makeup artist, CEO, philanthropist, and mother of five, with a wealth of knowledge about beauty and wellness. In this episode, Christina shares her expert tips on maintaining beauty from the inside out. We dive deep into the importance of hydration, especially for women undergoing hormonal changes, and efficient ways to ensure consistent water intake, like keeping a water bottle in your car. Christina also reveals her delicious "Swamp Juice" recipe, packed with antioxidant-rich foods like blueberries and beets, and discusses how adding simple, flavorful twists can make healthy eating more enjoyable. We'll explore how planning ahead with nutritious snacks can boost your metabolism and keep guilt at bay when indulging in occasional treats. Plus, Christina offers valuable insights into skincare, including the benefits of collagen supplements, dry brushing, and effective routines for different skin needs. Join us for an episode filled with practical tips, wholesome advice, and inspiring takeaways to help you live a healthier, happier life. Don't forget to follow Christina on social media for more resources and insights. Let's dive in! Timestamp Overview: - [00:00] - Introduction - [03:20] - Importance of Hydration - [10:00] - Detoxification for Women - [15:45] - Antioxidant-rich Foods and "Swamp Juice" Recipe - [21:50] - Eating Habits and Meal Planning - [30:15] - Guilt-free Indulgence and Metabolism Talk - [35:40] - Benefits of Collagen for Skin Health - [41:25] - Staple Foods in Diet and Diverse Meals - [49:00] - Christina's Morning Routine and Self-Kindness Practices - [54:20] - Dealing with Unproductive Days - [1:01:10] - Creating a Pleasant Work Environment - [1:08:00] - Healthy Living and Skin Care Tips - [1:14:30] - Overall Wellbeing and Closing RemarksFollow Christina Flach: - Instagram: @christinaflachmakeup https://www.instagram.com/christinaflachmakeup/ -Website: https://www.christinaflach.com/ . Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation. Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of wisdom to help you cultivate a healthier and more fulfilled life!

Welcome back to the Nutrition and Life Podcast! In today's episode, we'll be diving deep into the world of fitness and effective training methodologies with our special guest, Dr. Tony Boutagy. Tony, a seasoned personal trainer and exercise physiologist from Australia, is here to share his insights on building a well-rounded fitness regime.We'll explore Tony's "Training to Train" program that focuses on progressing clients from basic movement literacy to advanced high-level training. Tony introduces us to the concept of using classic periodization, balancing strength and endurance, and the significance of recovery to prevent injuries. We also discuss the unique mindsets of elite athletes, the importance of psychological recovery, and the evolving role of women in strength training.Join us as Tony shares his passion for continuous learning, his multifaceted approach to fitness, and how to adapt training for various populations, from beginners to seasoned athletes. Whether you're a personal trainer, an enthusiast, or someone looking to optimize your fitness journey, this episode is packed with valuable takeaways. Let's get started!Timestamp Overview:- [00:00] - Introduction and Tony Boutagy's Background- [04:30] - Classical Periodization and Univariate Models- [12:00] - Insights on Elite Athletes and Their Mindsets- [19:45] - Training for Longevity, Performance, and Aesthetics- [27:20] - Balancing Training and Recovery- [34:10] - Importance of Psychological Recovery- [41:50] - Adapting to Individual Needs and Circumstances- [47:30] - Tony's Learning Philosophy and Interests- [56:15] - The Rise of Women in Strength Training- [01:03:00] - Common Mistakes in Fitness Training- [01:09:45] - Tony's Courses and Mentorship - [01:17:30]- Conclusion and ResourcesFollow Tony Boutagy:- Instagram: @tonyboutagy https://www.instagram.com/tonyboutagy/- Website: https://www.tonyboutagy.com/Episode Availability: Catch this inspiring episode with Tony Boutagy on all major podcast platforms like Apple Podcasts, Spotify, Google Podcasts, and directly on our website.Connect with Us: Visit our website at https://www.nutritioncoachingandlife.com for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation. Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more phenomenal content to you. Join us next time on the Lisa podcast for another enriching discussion to elevate your health journey!

Welcome to another enlightening episode of the Nutrition and Life Podcast! Today, we're thrilled to have Holly Tiarne Baxter, a renowned dietitian, bikini competitor, and coach with over 13 years of experience, join us. In this episode, Holly Baxter emphasizes the value of broadening the reasons for training to include performance accomplishments and empowerment, and sheds light on her meticulous 24-week slow prep process for competitions, balancing personal challenges and professional commitments.Join us as we explore Holly's wealth of knowledge on topics such as effective training volumes, flexible dieting, weight fluctuations, and the psychological aspects of body image and self-worth. We also discuss her company's recent research on muscle growth, Holly's experience with misdiagnoses, and her dedication to creating low-FODMAP recipes for those with digestive issues. This episode is packed with practical advice for anyone navigating the complex world of fitness, nutrition, and overall well-being.00:00 Client motivated competing in natural Olympia competition.03:48 Competed in shows, built businesses, evidence-based approach.07:30 Balancing work, personal stress, and weight loss.13:46 Research focuses on exercise and nutrition findings.16:39 Lab finds higher results, caution in training.20:20 Research suggests limited evidence for lengthened training.22:34 Varied pathways lead to muscle fatigue in training.27:31 Shorter rest periods for efficient muscle training.31:44 Diverse education led to love for food.32:41 Transition from sweet to healthy, creating appealing recipes.38:19 Sweet treats led to gut issues, intolerance discovered.42:03 Consider conscious choices, test sweeteners, manage body image.45:14 Food changes impact weight, flexibility is key.48:07 Understanding body, confidence, and intentional information consumption.50:30 Embracing different body phases and training for health.Follow Holly Baxter!Instagram: @hollytbaxterhttps://www.instagram.com/hollytbaxter/Connect with Us!Visit our website at https://www.nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation.Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more phenomenal content to you. Join us next time on the Lisa podcast for another enriching discussion to elevate your health journey!

Welcome to another insightful episode of The Nutrition and Life Podcast, where our host, Lisa Franz, dives deep into fitness, nutrition, and wellness with Dr. Allan Bacon. So, sit back, relax, and get ready to enhance your health and fitness approach with this enriching conversation. Let's jump in! *Slight correction: Dr. Allan Bacon mentioned resting metabolic rate doesn't begin to drop until age 60. The rate it which it decreases is 0.7%, not 0.1% as initially mentioned in the podcast.Timestamp Overview: - [00:00] - Introduction - [02:30]- Importance of Rest Days for Muscle Recovery- [08:45] - Implementing Light Activities and Adjusting Training Intensity- [15:20] - Differentiating Training Needs Based on Life Stages and Stress Levels- [22:00] - Myth vs. Reality: Metabolism and Aging- [30:15] - The Role of Strength Training in Injury Prevention- [37:40] - Debunking Ice Bath Myths and Alternative Practices- [45:30] - Embracing Consistency in Exercise and Diet- [52:50] - Nuances of Protein Intake and Body Composition- [01:00:00] - Nutrient Timing and the Anabolic Window- [01:08:10] - Tailoring Meal Frequency and Adequate Protein Distribution- [01:15:45] - Practical Recommendations for Fat Loss and Muscle Maintenance- [01:22:20] - Addressing Common Misconceptions and Misinformation- [01:30:10] - Empowering Listeners with Knowledge and Sound Advice- [01:37:10] - Conclusion and Contact InformationKey Discussion Points:1. Importance of Rest Days: - Sustaining muscle recovery and adaptation. - Importance of pacing and recognizing individual training thresholds.2. Adjusting Training Intensity: - Implementing light cardio on rest days. - Nuanced approach to exercise based on soreness and workout intensity.3. Differentiating Training Based on Life Stages: - Discussing the impact of aging, stress, and hormonal changes on training. - Training considerations for different phases of life, including menopause.4. Metabolism and Aging Myths: - Addressing myths around metabolism decrease before age 60. - Lifestyle changes vs. age-related changes in metabolism.5. Strength Training for Injury Prevention: - Highlighting the importance of strength and lean muscle in preventing injuries. - Common misconceptions about stretching and injury prevention.6. Debunking Ice Bath Myths: - Examining the misleading claims about dopamine release and ice baths. - Alternative practices with comparable or superior benefits.7. Consistency in Exercise and Diet: - Emphasizing the impact of consistent, small efforts over erratic behaviors. - Pragmatic tips for sustainable health practices.8. Protein Intake and Body Composition: - Discussing the potential benefits of higher protein intake. - Nuances in protein recommendations and their applications.9. Nutrient Timing: - Importance of total daily protein intake vs. immediate post-workout consumption. - Understanding the "anabolic barn door" period.10. Meal Frequency and Protein Distribution: - Recommendations for optimal meal frequency and protein dosage per meal. - Tailoring advice based on individual goals and dietary habits.Follow Dr. Allan Bacon: - Instagram: @drallanbacon https://www.instagram.com/drallanallanbacon/ - Website: Maui Athletics https://www.mauiathletics.com/

Welcome to another empowering episode of the Nutrition and Life podcast! Today, we are joined by two incredible fitness personalities—Stephanie Sanzo, a distinguished fitness model and trainer, and her partner in business and life, Jamie Bisset. Together, they’ve crafted the revolutionary training app, Lift It, which has transformed countless fitness journeys by offering flexible and personalized dynamic programs. In this episode, we delve into Stephanie's unique approach to training that combines powerlifting and bodybuilding for optimum strength and physique. Discover how she navigates her unpredictable schedule and the holistic health practices that keep her balanced. Jamie introduces us to the latest updates on their app, highlighting its versatility for users with different goals and lifestyles—especially beneficial for busy moms and those with hectic schedules. We'll also explore their decision to prioritize their new podcast, "Steph and Jamie," as they share a more personal insight into their lives and challenges. Their candid discussion on the psychological impacts of extreme dieting, the importance of consistency, and the power of enjoying the process will leave you inspired to approach fitness and life with a balanced mindset. So, tune in and join Lisa, Stephanie, and Jamie as they offer valuable insights, laugh over lighthearted stories, and motivate you to take small but powerful steps toward a healthier lifestyle. Let's get started!Follow Our Guests: - Stephanie Sanzo's Instagram: @stephaniesanzo https://www.instagram.com/stephaniesanzo/ - Jamie Bisset's Instagram: @jamie.bisset https://www.instagram.com/jamie.bisset/ - Steph and Jamie Podcast: @steph_and_jamie https://www.instagram.com/steph_and_jamie/ - Lift It App: https://liftit.app/ - Website: https://stephaniesanzo.getsitepop.com/ Episode Availability: You can catch this engaging episode with Stephanie Sanzo and Jamie Bisset on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on our website. Connect with Us: Visit our website at [https://www.nutritioncoachingandlife.com](https://www.nutritioncoachingandlife.com) for more information about the podcast and to access our archive of episodes. Connect with us on social media for the latest updates and to join the conversation. Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us deliver more content just like this. Join us next time on the Lisa podcast for another insightful journey into optimizing your health and lifestyle!

Welcome back to another episode of the Nutrition and Life podcast! Today we have a fascinating conversation lined up with functional nutrition coach Dane Anderson. In this episode, we explore how inflammation can disrupt hormone functioning and cellular communication. Dane shares practical advice on assessing insulin resistance and inflammation through blood sugar testing, and the importance of parasympathetic activity, stress management, and reducing inflammation for improving health and weight loss. Lisa shares her own experiences with weight fluctuation and training, leading to an insightful discussion on cortisol, aldosterone, and water retention. We underline the significance of understanding weight monitoring and client education in making informed health choices. Dane also unpacks his rich background, shaped by his dietitian mother, education in psychology and business, and extensive certifications in functional nutrition. Together, we reflect on our experiences at the Metabolic Mentor University summit and discuss the nuances of fasting, autophagy, and creating supportive environments for dietary changes.

Welcome back to the Nutrition and Life Podcast. Today, I'm excited to dive into another solo Q&A session where I'll be addressing some of your most pressing questions about fitness, nutrition, and lifestyle adjustments. In this episode, I'll share insights from my own journey, including my current training splits and what it looks like to transition through different phases of my fitness goals. We’ll explore efficient workout strategies for those with limited time, the importance of tailored training volumes, and why recovery is just as crucial as the workouts themselves. I'll also tackle some dietary queries, particularly focusing on how to manage saturated fats for better cholesterol levels, and provide practical food swaps to support a heart-healthy diet. I'll share Coach Allison's inspirational story on managing cholesterol through dietary changes, and I'll point you towards her valuable blog for more in-depth insights. For those battling sleep issues, I’ll delve into sleep hygiene tips and supplements that can enhance your nightly rest, while also discussing the limitations of technology like sleep trackers. Plus, I’ll walk you through my personal process of setting fitness goals with a periodized approach—balancing the desire to feel healthy, maintain a confident physique, and ultimately find clarity in individual goals. So grab your earphones and get ready for an episode packed with actionable advice and personal anecdotes to help you live a healthier, more balanced life. Let's get started!