The Revive Stronger Podcast

Greg Potter has a PhD focused on sleep, diet, and metabolism. He also holds an MSc Exercise Physiology and works at HumanOS with our previous guest Dan Pardi. Furthermore, his work has been featured by the BBC World Service, TIME magazine, Reuters, and more. He is also a qualified personal trainer and sports massage therapist, having worked as a sprints coach at Loughborough, coaching an athlete to four gold medals at the European Championships in his category. He also previously worked in the sports medicine department at the RFU. In today’s episode, we get deep into the importance of sleep and how you might optimise your day to get the best sleep possible. Use code: revivestronger for 1 month of pro at HumanOS https://www.humanos.me/ Timestamps: 01:59 Why is sleep so important 07:53 Sleep deprivation and its impact on blood glucose regulation & research on getting back sleep 11:21 What is defined as "Sufficient sleep" 22:39 What does count? Number of hours of sleep or numbers in bed? 26:51 How do you know when to get up without an alarm? 31:49 Lights as a tool for people to get blue light substitution 34:21 Priority of sleep hygiene 53:46 ZMA's effect on sleep 57:45 Efficacy of lavender spray and chamomile https://www.humanos.me/ https://www.instagram.com/gdmpotter/ https://twitter.com/gdmpotter Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ WEBSITE: https://www.revivestronger.com FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=pz9rtJ0AGwM __ If you want to support us via a donation, that's highly appreciated! Patreon • https://www.patreon.com/revivestronger Don't like Patreon, go to Paypal! • https://bit.ly/2XZloJ4 __ Stay up to date with the latest research and educate yourself! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ JPS Mentorship • https://jpseducation.mykajabi.com/a/13324/esJ8AZwy __ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __ Recommended supplements: Denovo Nutrition (use code STEVE) • https://denovosupps.com?aff=6 __ When you're interested in online coaching, please go visit our website and follow the application form: https://www.revivestronger.com/online-coaching/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Andrew is a Pro Natural Bodybuilder who has been training and competing for over 10 years. He competes with the Drug-Free Athletes Coalition in professionally sanctioned contests and is previously a five-time British Champion with the British Natural Bodybuilding Federation as well as a World amateur champion. Andrew also has judged physique contests for over 7 years and has judged at British and World Finals. He also regularly competes in Strongman and Powerlifting events. Andrew holds a PhD from the Rowett Institute of Nutrition and Health and is a Dr of Nutrition. He also holds a BSc (honours) degrees in Sport and Exercise Science and an MSc in Human Nutrition and Metabolism. He is a published author and that is something we did into in today's episode, going over some of his findings relating to natural bodybuilding diets and peaking strategies. Timestamps: 01:08 Andrew starts off with talking about his background 08:08 Andrew talks about how bodybuilding changed him 14:44 Andrew continuous with talking about the limitations on bodybuilding studies 18:44 Andrew speaks about his papers and what successful bodybuilders do 27:47 Andrew elaborates on nutritional strategies of the successful athletes vs. "unsuccessful" 35:28 Genetic impact or overall muscle mass? 41:05 Andrew shares a slight peak into common training modalities and cardio 48:39 Andrew further talks about training splits 53:38 How much pepsi max does some competitors drink? https://www.instagram.com/fuelledbyscottsoats/ https://www.researchgate.net/profile/Andrew_Chappell Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ WEBSITE: https://www.revivestronger.com FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=mF8zRaw71kM __ If you want to support us via a donation, that's highly appreciated! Patreon • https://www.patreon.com/revivestronger Don't like Patreon, go to Paypal! • https://bit.ly/2XZloJ4 __ Stay up to date with the latest research and educate yourself! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ JPS Mentorship • https://jpseducation.mykajabi.com/a/13324/esJ8AZwy __ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __ Recommended supplements: Denovo Nutrition (use code STEVE) • https://denovosupps.com?aff=6 __ When you're interested in online coaching, please go visit our website and follow the application form: https://www.revivestronger.com/online-coaching/ Learn more about your ad choices. Visit megaphone.fm/adchoices

London Seminar 2019 http://revivestronger.com/product/london-seminar-19/ The final instalment of the three-part London Seminar series is Mike Israetel. This time, Mike talks about what to expect at the upcoming London Seminar, diet methodologies and things he has learned throughout his career. Timestamps: 00:20 Mike starts off with talking about his lessons learned from his cutting phases 29:48 How to get rid of water and strategies for dieting populations such as carb cycling, diet breaks, refeeds, etc. 38:35 Diet breaks with higher bodyfat? 47:47 Mike talks about what he's going to cover in London at the seminar 01:10:25 When coming out of contest prep, is a metabolite training recommended? Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ WEBSITE: https://www.revivestronger.com FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=RJ0AY0ST-cY __ If you want to support us via a donation, that's highly appreciated! Patreon • https://www.patreon.com/revivestronger Don't like Patreon, go to Paypal! • https://bit.ly/2XZloJ4 __ Stay up to date with the latest research and educate yourself! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ JPS Mentorship • https://jpseducation.mykajabi.com/a/13324/esJ8AZwy __ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __ Recommended supplements: Denovo Nutrition (use code STEVE) • https://denovosupps.com?aff=6 __ When you're interested in online coaching, please go visit our website and follow the application form: https://www.revivestronger.com/online-coaching/ Learn more about your ad choices. Visit megaphone.fm/adchoices

London Seminar 2019 http://revivestronger.com/product/london-seminar-19/ James Hoffmann comes onto the podcast to talk all things recovery. From the importance of sleep, de-stressing to the efficacy of massage therapy and more. Timestamps: 04:21 What approaches has James changed in regards to recovery and fatigue management 06:55 Efficacy of HRV for a physique athlete 11:29 How bad is waking up a few times during the night 14:10 Protein pre-bed negatively impacting sleep? 16:24 James speaks about personal experience with athletes who don't need much sleep? 20:21 James take on training after a poor night of sleep 23:17 Can someone being under-recovered in a muscle group without soreness 27:15 Anything that can be done for connective tissue recovery? 30:47 James talks about supplements 33:20 James follows up with talking about the placebo effect 36:01 How big of an effect can compassionate touching have 38:42 Does training within 24h impede recovery 41:54 James shares his take on volume landmarks for legs vs. the general recommendations out there 45:20 James thoughts on exercise variations on stimulus/fatigue ratio 55:01 James talks about reps in reserve The Recovery E-book • http://bit.ly/2vREaH0 • IG: https://www.instagram.com/rpdrjames/ • Facebook: https://www.facebook.com/jhoffm8 Thanks, please comment, like and subscribe! COACHING: http://revivestronger.com/online-coaching/ WEBSITE: http://www.revivestronger.com FACEBOOK: http://www.facebook.com/revivestronger TWITTER: http://www.twitter.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=bDMmI0ae2Ig __ Stay up to date with the latest research! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ __ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __ Recommended supplements: Denovo Nutrition (use code STEVE) • https://denovosupps.com?aff=6 __ When you're interested in online coaching, please go visit our website and follow the application form: http://www.revivestronger.com/online-coaching/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Gabrielle is back...again! She has a PhD in Human Nutrition, Foods and Exercise and is coming to the London Seminar 2019 as well! To celebrate this, we delve into a Q&A about gut health. London Seminar 2019 http://revivestronger.com/product/london-seminar-19 Timestamps: 02:04 Why might Greens powders be harmful? 10:53 Multivitamin or Greens powder 13:14 How sweeteners impact the gut 21:28 What role does Sodium & potassium play for gut health 27:42 Circadian Rhythm and sleep on the microbiome 32:02 Do we benefit from eating at similar times? 35:51 Fasting beneficial for gut health? 40:47 Why is eating in a sympathetic state a bad thing? 52:00 Research on elimination diet for digestive issues Gabrielle's Website: https://vitaminphdnutrition.com/ Gabrielle's Facebook: https://www.facebook.com/gabrielle.fundaro Gabrielle's Facebook: https://www.facebook.com/VitaminPhD/ Gabrielle's Instagram: https://www.instagram.com/vitaminphd/ Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ WEBSITE: https://www.revivestronger.com FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=tzgqnim3Z3M __ If you want to support us via a donation, that's highly appreciated! Patreon • https://www.patreon.com/revivestronger Don't like Patreon, go to Paypal! • https://bit.ly/2XZloJ4 __ Stay up to date with the latest research and educate yourself! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ JPS Mentorship • https://jpseducation.mykajabi.com/a/13324/esJ8AZwy __ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __ Recommended supplements: Denovo Nutrition (use code STEVE) • https://denovosupps.com?aff=6 __ When you're interested in online coaching, please go visit our website and follow the application form: https://www.revivestronger.com/online-coaching/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Alex Kolliari-Turner knows a tonne about muscle. He is currently in his 2nd year of his PhD at the University of Brighton. Specifically, he is conducting research into the effect of anabolic steroids on muscle gene expression, epigenetic markers and their influence on the enhancement of muscle memory. Sounds really interesting, that’s because it is! We talk about this research, how you could help with it and the hypothesis Alex has and what the practical realities of that would mean. Post to share & all info: https://www.facebook.com/alexkt10/posts/10216047356048997 If interested please email Alex Kolliari-Turner on A.Kolliari-Turner@brighton.ac.uk for further details. Timestamps: 01:24 Alex talks about himself and the study 06:58 What got Alex into this field of research 09:38 Alex talks about the processes of hypertrophy 33:36 Similarities to fat cells and cellular memory systems 37:43 Alex on the theory on hyperplasia 40:59 What people Alex is looking for. Furthermore, he talks about steroids and sarms 45:13 Alex shares insight into people who took steroids in the past and competitive advantages? 51:30 Anabolic use, its side effects and adverse health prevention Want to read the transcript? https://wp.me/p6w3by-3wL Thanks, please comment, like and subscribe! COACHING: http://revivestronger.com/online-coaching/ WEBSITE: http://www.revivestronger.com FACEBOOK: http://www.facebook.com/revivestronger TWITTER: http://www.twitter.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=Op2gte8TO90 __ Stay up to date with the latest research! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ __ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __ Recommended supplements: Denovo Nutrition (use code STEVE) • https://denovosupps.com?aff=6 __ When you're interested in online coaching, please go visit our website and follow the application form: http://www.revivestronger.com/online-coaching/ Learn more about your ad choices. Visit megaphone.fm/adchoices

James is back on the show! We discuss his personal project of a high volume training protocol. Additionally, we talk about personal things such as P-ratio, exercise selection and much more. Timestamps: 00:59 James talks about the targeted volume approach 09:48 Why 3 day per week frequency 11:56 What's the definition of a hard gainer 16:06 Relative intensity during the intensity 16:42 Specialisation as an alternative 17:37 Performance markers, such as soreness? 19:41 James speaks about his nutritional protocol and metrics to track progress 22:23 James take on P-ratio and higher BF 24:00 James's opinion on methodologies to maximise muscle gain 26:47 Protein intake for massing 28:49 James talks about intraset stretching for hypertrophy 32:39 Identifying volume landmarks 34:54 Individual differences in muscular response 36:32 Exercise selection for higher volumes 38:23 Deadlifts and overrated exercises for hypertrophy 40:40 Are there better exercises for hypertrophy 42:28 Lower soreness with higher sets. Soreness as a proxy? Weightology: https://weightology.net/ James's Instagram: https://www.instagram.com/james.krieger/ James Facebook: https://www.facebook.com/james.krieger1 Thanks, please comment, like and subscribe! COACHING: http://revivestronger.com/online-coaching/ WEBSITE: http://www.revivestronger.com FACEBOOK: http://www.facebook.com/revivestronger TWITTER: http://www.twitter.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=d3KJ7_yztS8 __ Stay up to date with the latest research! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ __ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __ Recommended supplements: Denovo Nutrition (use code STEVE) • https://denovosupps.com?aff=6 __ When you're interested in online coaching, please go visit our website and follow the application form: http://www.revivestronger.com/online-coaching/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Paul Serafini is currently doing graduate research into hypertrophy, protein and nutrition. He has a BS in exercise science, is a coach himself and has a very impressive physique. In today's episode we talk about some of his up and coming research into training to failure. We also cover what the evidence currently says and Paul’s own personal experience with himself and clients. Timestamps: 04:24 Paul talks about his study about training vs. non-failure 05:36 Paul goes into talking about the study design 08:02 Hypothesis on what's about to happen 09:37 Summarises his observations 16:42 Paul gives insight into what he does himself with his training 23:35 Paul's experience with the consequences of training to failure 27:02 How to sell people for not going to failure and transition to RIR 31:40 Clients that do not train hard enough 35:04 Paul speaks about future research and influences https://www.instagram.com/paulie_rocket/ https://giftedperformance.wordpress.com/ Thanks, please comment, like and subscribe! COACHING: http://revivestronger.com/online-coaching/ WEBSITE: http://www.revivestronger.com FACEBOOK: http://www.facebook.com/revivestronger TWITTER: http://www.twitter.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=eG6C06yThKM __ Stay up to date with the latest research! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ __ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __ Recommended supplements: Denovo Nutrition (use code STEVE) • https://denovosupps.com?aff=6 __ When you're interested in online coaching, please go visit our website and follow the application form: http://www.revivestronger.com/online-coaching/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr Emilia Thompson specialises in improving people’s relationships with food. Sounds trivial? But it really isn’t, disordered eating is rife, especially within the fitness industry. Emilia does a great job at helping people transition to a more mindful eating style. She also is a nutritionist for optimum nutrition and previously a highly competitive bikini athlete. Timestamps: 01:41 Emily talks about her background 04:26 Emilia shares her insight on what led to bad eating habits 06:36 How to transition to mindful eating 08:26 Experience with people who struggle with laying off the habits 10:19 Different methods to use 13:39 Emilia talks about her personal story 18:18 What are the strategies and metrics to focus on? 19:58 Prerequisite for mindful eating 21:42 Emilia touches on why language being used becomes so important 25:32 Impact on others via social media 28:09 Recommendations and guidelines for mindful eating 30:31 Differences between Mindful eating and Flexible dieting 32:51 Mindful eating for Offseason? 35:34 Emilia talks about her competitive career 39:16 Emilia shares her experience with clients who couldn't have done it without her 40:57 Emilia speaks about whether someone hasn't achieved a state of mindful eating 42:58 Furthermore, Emilia touches on if someone had negative experiences with mindful eating https://www.emilia.fitness/ https://www.instagram.com/emiliathompsonphd/ Thanks, please comment, like and subscribe! COACHING: http://revivestronger.com/online-coaching/ WEBSITE: http://www.revivestronger.com FACEBOOK: http://www.facebook.com/revivestronger TWITTER: http://www.twitter.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=EGW1CF2g864 __ Stay up to date with the latest research! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ __ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __ Recommended supplements: Denovo Nutrition (use code STEVE) • https://denovosupps.com?aff=6 __ When you're interested in online coaching, please go visit our website and follow the application form: http://www.revivestronger.com/online-coaching/ Learn more about your ad choices. Visit megaphone.fm/adchoices

London Seminar '19: http://revivestronger.com/product/london-seminar-19/ This time, Mike is talking about muscle loss, steroids, training volume and being limited on time and much more! Timestamps: 18:47 Things to consider before taking steroids 22:59 Why people need some knowledge to not fall for fads 28:14 Mike and Joe Rogan Podcast 30:19 How likely is true muscle loss going to happen 41:38 High protein intake on anabolic signalling 44:53 Training volume limited by time 50:23 How fatigued should you feel before a deload? 55:10 Newbie gains on a body part you've never focused on when you're an advanced trainee Thanks, please comment, like and subscribe! COACHING: http://revivestronger.com/online-coaching/ WEBSITE: http://www.revivestronger.com FACEBOOK: http://www.facebook.com/revivestronger TWITTER: http://www.twitter.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=U8oJAbo3Ckk __ Stay up to date with the latest research! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ __ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __ Recommended supplements: Denovo Nutrition (use code STEVE) • https://denovosupps.com?aff=6 __ When you're interested in online coaching, please go visit our website and follow the application form: http://www.revivestronger.com/online-coaching/ Learn more about your ad choices. Visit megaphone.fm/adchoices