EP. 79: COMBINING DIET & EXERCISE TO CREATE THE MOST EFFECTIVE DEFICIT FOR MAXIMIZING FAT LOSS & BODY RECOMPOSITION OUTCOMES TOPICS: WHAT’S MORE IMPORTANT TO FOCUS ON FOR IMPROVING OUR BODY COMPOSITION; DIET OR EXERCISE? NEW META-ANALYSIS ON THE BEST WAY TO LOSE FAT WHY SHOULD WE COMBINE DIET & EXERCISE DURING A FAT LOSS PHASE THE ROLE OF RESISTANCE TRAINING IN IMPROVING BODY COMPOSITION & FAT LOSS OUTCOMES THE ROLE OF CARDIO IN FAT LOSS & BODY RECOMPOSITION WHICH FORM OF CARDIO IS BEST FOR FAT LOSS AND ENERGY EXPENDITURE? COMPARING HIIT VERSUS STEADY STATE CARDIO THE ROLE OF INCREASING NEAT VIA STEPS DURING A FAT LOSS PHASE

EP. 78: IS FRUIT INHERENTLY FATTENING? THE BENEFITS OF INCLUDING FRUIT & CARBS IN YOUR DIET, HIGH CARB VERSUS LOW CARB DIETS EFFECTS ON MUSCLE GAIN TOPICS: COMMON CLAIMS ABOUT FRUIT BEING INHERENTLY FATTENING DEBUNKING THE MYTH THAT FRUIT IS FATTENING THE BENEFITS OF INCLUDING FRUIT IN A FAT LOSS DIET THE HEALTH BENEFITS OF EATING FRUIT THE BENEFITS OF INCLUDING CARBS IN YOUR DIET HIGH CARB VERSUS KETO DIETS DURING MUSCLE GAIN PHASES WHY LOW CARB & KETOGENIC DIETS LEAD TO LESS MUSCLE GROWTH

EP. 77: WHY CARBS & INSULIN DO NOT MAKE YOU FAT: DECONSTRUCTING THE COMMON CLAIMS REGARDING CARBS & FAT GAIN, INSULIN RESISTANCE & APPETITE REGULATION TOPICS: INTRODUCTION TO THE TOPIC OF CARBS & INSULIN & THE ISSUES CAUSED BY INCORRECT CLAIMS BEING MADE ABOUT THESE TOPICS COMMON MYTHS STATED ABOUT CARBS & INSULIN MYTH 1: CARBS CONTRIBUTE TO FAT GAIN AS THEY CAN BE EASILY CONVERTED INTO FAT WHEN DO WE ACTUALLY SEE CARBS GET CONVERTED INTO FAT AND HOW MUCH OF THE EXCESS CARBS WE EAT GET CONVERTED INTO FAT? MYTH 2: HIGH CARB DIETS LEAD TO MORE WEIGHT GAIN THAN LOW CARB DIETS MYTH 3: HIGH CARB DIETS ARE LESS EFFECTIVE FOR FAT LOSS THAN LOW CARB DIETS WHAT TYPE OF FAT LOSS OUTCOMES DO WE SEE WHEN WE COMPARE CALORIE & PROTEIN EQUATED HIGH CARB & LOW CARB DIETS? MYTH 4: CARBS INCREASE HUNGER & PROMOTE OVEREATING THROUGH SPIKING INSULIN EVIDENCE THAT SHOWS THAT INSULIN ACTUALLY ACTS AS AN APPETITE SUPPRESSING HORMONE MYTH 5: EATING CARBS CAUSES INSULIN RESISTANCE MYTH 6: CARBS AREN’T AN ESSENTIAL NUTRIENT SO YOU SHOULDN’T EAT THEM

EP. 76: THE BEST MEAL FREQUENCY FOR MAXIMIZING MUSCLE GROWTH, FAT LOSS, SATIETY & HUNGER MANAGEMENT TOPICS: DEFINING MEAL FREQUENCY COMMON MYTHS AROUND MEAL FREQUENCY MYTH 1: EATING SMALL FREQUENT MEALS INCREASES YOUR METABOLISM MYTH 2: EATING MORE MEALS THROUGHOUT THE DAY IS BETTER FOR HUNGER MANAGEMENT MYTH 3: YOU NEED TO EAT 6 MEALS PER DAY TO MAXIMIZE MUSCLE GROWTH IS THERE AN OPTIMAL MEAL FREQUENCY FOR GAINING MUSCLE? HOW DOES MEAL FREQUENCY & MEAL TIMING IMPACT THE THERMIC EFFECT OF FEEDING HOW DOES MEAL FREQUENCY & MEAL TIMING IMPACT METABOLIC HEALTH, INSULIN SENSITIVITY & BLOOD SUGAR CONTROL HOW WE GO ABOUT DETERMINING OUR CLIENTS MEAL FREQUENCY WHY WE WANT TO AIM TO HAVE A CONSISTENT EATING SCHEDULE

EP. 75: CREATING AN EFFECTIVE CALORIE DEFICIT THROUGH NUTRITION: THE BENEFITS OF PROTEIN DISTRIBUTION, MACRO TRACKING, MEAL PLANS & MEAL PREP TOPICS FOR TODAY’S SHOW: WHAT TO FOCUS ON DURING A FAT LOSS PHASE STEPS TO CREATING A NUTRITION PLAN FOR MAXIMIZING FAT LOSS STEP 1: FIND YOUR MAINTENANCE INTAKE STEP 2: CREATE A CALORIE DEFICIT NOT A NUTRIENT DEFICIT STEP 3: PRIORITIZE YOUR PROTEIN INTAKE THE IMPORTANCE OF PROTEIN DISTRIBUTION DURING A DIET STEP 4: GET ADEQUATE FIBER INTAKE FUNDAMENTAL NUTRITIONAL PRINCIPLES FOR BEING SUCCESSFUL DURING A CUT TRACKING YOUR DIETARY INTAKE CREATING A MEAL PLAN MEAL PREPPING IN ADVANCE

EP. 74: THE BEST RATE OF LOSS TO MAXIMIZE BODY FAT LOSS, MUSCLE RETENTION & BODY COMP OUTCOMES: FAST VERSUS SLOW FAT LOSS, WEIGHT CYCLING & BODY RECOMP TOPICS: COMMON MISTAKES PEOPLE MAKE IN HOW THEY APPROACH FAT LOSS PHASES THAT, HOLD THEM BACK FROM ACHIEVING THEIR GOAL OF A LEAN MUSCULAR PHYSIQUE THE EFFECTS OF WEIGHT CYCLING & WHY YOU SHOULD AVOID THIS AT ALL COSTS WHY AGGRESSIVE DIETING IS A BAD IDEA ESPECIALLY FOR WOMEN WHAT OUR GOAL SHOULD BE DURING A FAT LOSS PHASE DEFINING SLOW/MODERATE VERSUS FAST RATES OF WEIGHT LOSS & WHAT SHOULD WE BE FOCUSING ON WHEN DETERMINING WHAT RATE OF LOSS WE USE DURING A DIET? WHAT BENEFITS DO WE GET FROM USING A SLOWER RATE OF LOSS AS COMPARED TO A FAST RATE OF LOSS? COMPARING FASTER VERSUS SLOWER RATES OF LOSS ON MUSCLE GROWTH & FAT LOSS COMPARING FAST VERSUS SLOW RATES OF LOSS ON DIETARY ADHERENCE META-ANALYSIS COMPARING GRADUAL WEIGHT LOSS VERSUS RAPID WEIGHT LOSS ON BODY COMPOSITION AND METABOLISM HOW DO WE SET UP OUR CLIENTS RATE OF LOSS DURING A FAT LOSS PHASE?

EP. 73: MYTHS AROUND FAT LOSS, METABOLISM, WEIGHT REGAIN & DIETING THAT NEED TO DIE: DECONSTRUCTING COMMON FITNESS FALLACIES TOPICS: MYTH 1: DIETING FOR FAT LOSS IS ALL PHYSICAL MYTH 2: EXPERIENCING HUNGER DURING A DIET IS A BAD THING MYTH 3: HAVING A LOW METABOLIC RATE, AKA SLOW METABOLISM LIMITS YOUR ABILITY TO LOSE FAT MYTH 4: HAVING A LOW METABOLIC RATE INCREASES YOUR CHANCE OF GAINING WEIGHT IN THE FUTURE MYTH 5: YOUR BASELINE METABOLIC RATE PREDICTS YOUR CHANCE OF WEIGHT REGAIN AFTER A DIET MYTH 6: INCREASES IN APPETITE FROM WEIGHT LOSS PREDICT YOUR LIKELIHOOD OF REGAINING WEIGHT POST-DIET MYTH 7: WOMEN ALWAYS HAVE SLOWER METABOLIC RATES THAN MEN MYTH 8: NO ONE SHOULD DIET ON LESS THAN 1200 CALORIES A DAY AT ANY POINT IN A FAT LOSS PHASE ***A bonus myth you have to listen to hear

EP. 72: WEIGHT LOSS RESISTANCE: DOES METABOLIC ADAPTATION CAUSE WEIGHT LOSS RESISTANCE & PREDICT WEIGHT REGAIN? TOPICS: WHY ITS IMPORTANT TO DISCUSS THE PHYSIOLOGY AND PSYCHOLOGY OF WEIGHT LOSS WHO GENERALLY EXPERIENCES WEIGHT LOSS RESISTANCE COMMON CLAIMS AROUND METABOLIC ADAPTATION AND WEIGHT LOSS RESISTANCE DOES METABOLIC ADAPTATION CAUSE WEIGHT LOSS RESISTANCE? HOW MUCH DOES METABOLIC ADAPTATION SLOW DOWN WEIGHT LOSS IN THOSE WITH AN ADAPTIVE/THRIFTY METABOLISM? DOES METABOLIC ADAPTATION PERSIST AFTER WE HAVE FINISHED A FAT LOSS PHASE? DOES THE DEGREE OF METABOLIC ADAPTATION WE EXPERIENCE PREDICT WEIGHT REGAIN?

EP. 71: ERIC HELMS: BREAKING DOWN THE LATEST IN HYPERTROPHY TRAINING RESEARCH: TRAINING TO FAILURE, DELOADS & TRAINING FOR GLUTE GROWTH TOPICS:  ▪️INTRODUCTION TO THE TOPIC OF OPEN SCIENCE ▪️ DISCUSSING THE NEWEST META-REGRESSION ON THE DOSE RESPONSE RELATIONSHIP BETWEEN PROXIMITY TO FAILURE AND HYPERTROPHY- DO WE NEED TO TRAIN TO FAILURE TO MAXIMIZE MUSCLE GROWTH? ▪️ WHAT WAS DIFFERENT BETWEEN THIS META-REGRESSION AND THE OTHER RECENT META-ANALYSES ON THE TOPIC OF TRAINING TO FAILURE ▪️ FINDINGS FROM THE NEW DELOAD STUDY - ARE DELOADS A WASTE OF TIME FOR HYPERTROPHY TRAINING? ▪️ NEW GLUTE TRAINING STUDY ON SQUATS VERSUS HIP THRUSTS FOR GLUTE GROWTH

EP. 70: IS METABOLIC ADAPTATION OR ADHERENCE TO BLAME FOR WEIGHT LOSS PLATEAUS? EXAMINING THE TRUE IMPACT OF ADAPTIVE THERMOGENESIS TOPICS: INTRO TO THE TOPIC OF METABOLIC ADAPTATION VERSUS ADHERENCE WHY PEOPLE THINK PLATEAUS OCCUR AS COMPARED TO WHAT IS REALLY THE CAUSE OF PLATEAUS WHAT IS THE EXPONENTIAL DECAY OF DIETARY ADHERENCE? RESEARCH THAT DISPROVES METABOLIC ADAPTATION BEING TO BLAME FOR A COMPLETE HAULT IN WEIGHT LOSS HOW MUCH OF A REDUCTION IN ENERGY EXPENDITURE DOES METABOLIC ADAPTATION CAUSE AS COMPARED TO HOW MUCH OF AN INCREASE WE SEE IN CALORIE INTAKE FROM COMPENSATORY EATING? HOW LONG WOULD WE NEED TO BE IN A DEFICIT FOR METABOLIC ADAPTATION TO BE THE CAUSE FOR A WEIGHT LOSS PLATEAU WHY ADHERENCE AND CONSISTENCY ARE THE MOST IMPORTANT FACTORS FOR SUCCESSFUL FAT LOSS?