The Performance Connection Podcast

This episode tackles the cycle of chronic dieting and introduces an effective yet sustainable approach to fat loss. Registered dietitian, Garrett Serd, shares his approach to fat loss, known as 'phasic dieting', and how it stands apart from traditional fat loss methods.We dive into his three-phase approach to fat loss which includes a fat loss phase, a metabolic reset phase, and a maintenance phase. He shares insights into common dieting mistakes, the importance of resetting the metabolism, and why it is crucial to stay at a maintenance level for a period of time. Garrett also explores the psychological aspects of increasing calories and shares real-life client experiences. We also discuss the role of individual variability and past dieting histories in how they can affect each phase. Other topics covered include the importance of assessing metabolic rates and the importance of maintaining adequate carbohydrate intake for the long-term health of women. This episode is a must-listen for anyone interested in sustainable fat loss and breaking free from chronic dieting.Time Stamps:[4:03] The science of sustainable fat loss[10:25] Preventing metabolic adaptation via phasic dieting[16:10] Where Garrett starts his clients and how he monitors their progress[25:27] Individual differences between clients[33:22] How and when metabolic adaptation occurs in dieting[36:24] Female-specific considerations for fat loss[48:40] Where to connect with GarrettGarrett Serd is a registered dietitian and founder of Tandem Nutrition. Tandem specializes in the science of women's fat loss and takes a client-centered approach when working with and educating clients. Garrett earned his bachelor's degree in dietetics from Lousiana Tech and his master's degree in nutrition and exercise from the University of Nebraksa-Lincoln.You can follow Garrett and Tandem Nutrition on Instagram and learn more from them by checking out their podcast.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

This episode is a deep dive into the world of coaching in the modern era, where the athlete experience is likely different from the one you may have experienced. John Davis joins the show and shares his journey of working with a diverse range of athletes, and how his diverse educational and professional experiences have shaped his unique coaching style. He explains how he has constantly adapted and expanded his knowledge to better serve his athletes and clients.We discuss the importance of personalization in coaching, a principle that John believes in strongly for connecting with today's athletes. John shares how taking the time to properly assess athletes, asking the right questions, and understanding their individual goals can significantly improve their performance. Furthermore, we discuss the delicate balance between individual and team goals, a challenge many coaches face, and how to motivate athletes with varying needs and values.We delve into John's approach to achieving athletic goals through behavior analysis. He emphasizes the need for identifying key factors for each athlete and breaking down their goals into achievable steps. He also shares insightful strategies for overcoming resistance that may arise when changing habits. We take a look at the evolving world of sports and John shares his advice for coaching various populations, from youth to professional. This episode is packed with wisdom and practical tips for anyone interested in taking their coaching to the next level!Time Stamps:[4:55] The benefits and drawbacks of social media for coaches[11:35] John's focus areas when getting to know an athlete[19:03] Balancing individual goals and personalities in the team setting[25:53] How John uncovers his athletes' goals and motivations[29:48] Overcoming resistance to behavior change[34:06] Tips for coaching youth and high school athletes[43:49] Tips for coaching collegiate athletes[49:59] Tips for coaching professional athletesJohn Davis is a strength and conditioning coach with over a decade of experience spanning collegiate sports to the private sector. His diverse career journey has shaped his unique and adaptable coaching style that places a strong emphasis on personalization and connection. In addition to his hands-on coaching experience, John has been involved with several notable internships, including those at Exos and Altis. He also holds Precision Nutrition Level 1 and Level 2 certifications.You can follow John on Twitter and Instagram. To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

As coaches and trainers, how we teach, instruct, and cue exercises have a profound impact on movement performance. It has implications for skill acquisition, future performance, and even injury prevention. Dr. Merrick Lincoln, DPT, joins this episode to discuss the science of exercise instruction and emerging strategies for impactful teaching.We explore the concept of fundamental resistance training movement patterns and examine the traditional exercise instructional approach to one through the lens of dynamic systems theory. We look at how individual, environmental, and task constraints are taken into account when teaching and evaluating movement. Additionally, we dive into the concept of self-organization and the role of the coach in guiding the client to identify the essential parts of an exercise.Lastly, we navigate the complex territory of movement variability and exercise complexity. We discuss how coaches can guide and cue movement complexities to promote athletes' ownership of their movements. We provide practical examples of effective coaching strategies, highlight the power of our words as authority figures, and emphasize the importance of creating a shared library of meaning between coach and athlete.Time stamps:[6:40] Using writing to blend research and practice[11:59] Is there a consensus on how to teach resistance exercise technique?[15:53] A constraints-led approach to exercise technique[27:40] Understanding self-organization when evaluating movement quality[38:04] Applying motor learning principles when teaching exercises[50:24] Fostering athletes who take ownership of their own movement[54:15] How to connect with Merrick and upcoming eventsDr. Merrick Lincoln is an Assistant Professor of Kinesiology at Saginaw Valley State University, a physical therapist in Midland, Michigan. He's an applied biomechanics researcher, a strength and conditioning coach, and an author for scholarly and fitness publications including Strength and Conditioning Journal, T-Nation, and Breaking Muscle.To follow Merrick, you can find him on Instagram.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

Supplement companies have been looking for and promoting ingredients to boost fat loss for decades. But do any of them actually work? In this episode, registered dietitian Ben Esgro breaks it down!Ben starts by explaining how we store and burn fat, and the most important factors at each step. He then delivers a comprehensive discussion on the common ingredients in fat loss supplements, their role in the fat-burning process, and what we know about their effectiveness. We dive into ingredients such as caffeine, green tea extract, yohimbine, green coffee, and more. This episode is a must-listen for anyone looking to gain science-backed insights on nutrition and supplementation for fat loss!Time Stamps:[3:25] Finding success in bodybuilding and powerlifting[7:05] Supplement marketing vs reality[10:23] Ways formulators approach supplement formulation[16:45] How the body stores fat[20:34] How the body burns fat[25:00] The efficacy of stimulants for fat loss[36:43] The efficacy of green tea and green coffee extracts for fat loss[41:51] One ingredient that could be an effective fat loss aid[47:11] Other common ingredients that have been shown to be ineffective[49:23] Why fiber is important for fat lossBen Esgro is a registered dietitian who holds master's degrees in both sports nutrition and pharmaceutical chemistry. He is the co-founder and head of research & development for Elemental Formulations. In addition to being a supplement formulator, Ben is a powerlifting and nutrition coach through The Strength Guys.To follow Ben, you can find him on Instagram. You can also find supplement education on his SuppSci Instagram account. To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

Energy availability is a foundational component of performance nutrition. Yet, many aspects of it are misunderstood and athletes are unaware of its importance. In this episode, Jill Lane takes a deep exploration into the significance of energy availability in sports, how it impacts performance, and its relationship with Relative Energy Deficiency in Sport (RED-S). She uncovers the tell-tale signs and symptoms of under-fueling in athletes. Jill breaks down the essential role of hydration and how athletes can make informed choices to optimize their performance.Jill also sheds light on the unique nutritional challenges faced by high-level athletes - from the pressure to maintain their public image, to the pitfalls of taking nutrition advice from social media influencers or unqualified sources. We also discuss the various causes of fatigue, the distinction between overtraining and under-recovery, and the importance of recognizing the signs of under-fueling. By the end of this episode, you'll understand the crucial role of energy availability in athletic performance and how to integrate it into a team’s culture. Get ready for a masterclass with Jill Lane!Time Stamps:[4:58] The distinction between integrative and traditional approaches to nutrition[9:25] Highlights from the 2023 Designs for Sport Summit[13:57] Definitions and misconceptions about energy availability[21:49] Signs and symptoms of Relative Energy Deficiency in Sport (RED-S)[30:28] The unique challenges of athletes in high-level sport[39:04] High-impact strategies for providing nutrition education on a large scale[46:30] How coaches can identify the signs of low energy availability in athletes[51:25] Areas to focus on when counseling athletesIn addition to being a mom of 3, Jill Lane has spent over 15 years consulting, coaching and teaching functional nutrition and exercise physiology. Her passion for helping pro athletes, sports families and high achievers attain max strength, quick recovery, heightened energy, sharp focus and optimal body fat for peak performance has become the cornerstone of her business. Some of her current and past clients include coaches and players from the NFL, NBA and MLB as well as aspiring MMA and Olympic athletes. Her mission to support the next generation of student-athlete leaders, as well as those who lead them on a daily basis. She strives to share what she's learned so they can feel confident and clear when it comes to performance nutrition.You can learn more about Jill by visiting her website and following her on Instagram.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

This episode takes a deep dive into improving movement skills, particularly in American football. Joining the show is Tyler Yearby who brings a wealth of knowledge and experience to the table, having held multiple roles in the world of performance such as a football strength and conditioning coach, a football position coach, and a skill acquisition coach. He is also pursuing his doctorate in sport and exercise with an emphasis on skill acquisition and coach development.We examine the nuances of movement skills for American football and the potential advantages of adopting an ecological approach over more traditional approaches. Tyler discusses identifying athletes' needs, analyzing the emergence of movement in context, as well as the pros and cons of implementing the approach with a large number of athletes in a practice setting. Tyler shares valuable tips on how to assess whether your athletes' movement toolbox is expanding and if your coaching methods are producing the desired effect. He also gives examples of how to create a practice environment that is not only representative and authentic but that incrementally increases the complexity of training activities to match an athlete's evolving skills. These examples include changing the size of the training space, adjusting the number of players within the space, and introducing new equipment.Time Stamps:[5:55] The challenges of doing research on skill acquisition[15:32] How coaches can assess the movement needs of athletes[26:59] The role of the performance coach in improving movement skills[35:12] Applying the principles in large groups[38:35] How to design effective activities[49:37] How to assess the impact of training[57:08] Information about Emergence's new podcast, The Adaptable Athlete PodcastTyler Yearby is the co-founder and co-director of education for Emergence and is currently pursuing his doctorate in sport and exercise at the University of Gloucestershire (UK). He is exploring the perceived impact on the professional work of sports coaches and practitioners after interacting with online coaching education underpinned by an ecological dynamics rationale. He has nearly 20 years of experience in the field of sports performance and has coached a wide range of athletes from youth to professional. Additionally, he has delivered over 250 domestic & international continuing education courses, workshops, and conference presentations in 15 countries.To follow Tyler, you can find him on Instagram and Twitter. You can also follow the Emergence Instagram account.To read the papers mentioned in the episode, visit Tyler's ResearchGate page. You can also see Emergence's courses and educational offerings here.Stay up to date on episodes and guests by following The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

Among all dietary approaches, there may not be any that have more intrigue, or confusion, than intermittent fasting (IF). Luckily, Dr. Grant Tinsley joins the show to explain the research on IF and its significance for your performance, body composition, and health.Listen as we dive into the research on intermittent fasting, its potential benefits and limitations, the physiological effects of fasting, and how it compares to normal calorie restriction. We also discuss the individual variability in response to fasting. Grant shares insights from his various studies on intermittent fasting combined with resistance training, and their findings on performance and body composition.Finally, we explore the individual variability in response to a 24-hour fast, touching on food cravings, hunger levels, and the impact of factors like alcohol consumption and timing of the last meal before starting the fast. Don't miss this informative episode with Grant Tinsley, where we uncover the science behind intermittent fasting and its impact on those looking to optimize their health and performance.Time Stamps:[5:19] The rise of intermittent fasting (IF) in the fitness industry[9:40] Early findings in IF research[15:07] The purported benefits of IF[19:25] Does IF make you better at burning fat?[22:14] Individual differences in response to IF[28:28] Grant's research on IF and resistance training[37:36] IF research in resistance-trained women[43:52] The take-homes on IF research on performance and body composition[47:30] Drawbacks and special considerations of IF[55:59] Information on Grant's lab and academic programs at Texas TechDr. Grant Tinsley is an Associate Professor at Texas Tech University and the Owner of Tinsley Consulting LLC. At Texas Tech University, Dr. Tinsley performs academic research, mentors student researchers, and teaches undergraduate and graduate courses. He leads a team of researchers as the Director of the Energy Balance & Body Composition Laboratory. The major interests of his laboratory are the critical evaluation of body composition assessment techniques, the influence of intermittent fasting on health and physical performance, and sports nutrition strategies to improve performance and body composition. Through Tinsley Consulting LLC, Dr. Tinsley provides consulting services in the areas of dietary supplement formulation, scientific review, data analysis, and fitness.You can follow and connect with Grant on Instagram and LinkedIn.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

In this episode, Rocky Snyder, a certified strength conditioning specialist and personal trainer with over 30 years of experience, details his unique perspectives on human performance and biomechanics. As the owner of a successful Santa Cruz studio, Rocky shares his journey from bodybuilding-style training to embracing unconventional education pathways that led him to uncover innovative training methods.Rocky highlights the importance of adopting a holistic approach to strength and conditioning, and discusses the significance of a "Return to Center"-based approach to strength training. Through this approach, Rocky explains how he restores function and performance to clients who have been experiencing pain and suboptimal movement for decades. He also sheds light on how to build strength, power, and explosiveness without the common nagging injuries that often arise when using traditional strength training methods. Additionally, Rocky shares insights on the role of foot anatomy in body movement, the connection between the foot, pelvis, ribs, and skull, and the chain reaction it can create in the body.Rocky also shares information about his upcoming talk at the 2023 NSCA National Conference, where he will be discussing foot wedges and their effect on movement. Don't miss out on this fascinating episode that will leave you with a greater understanding of the human body, its intricate connections.Time Stamps:[5:19] The importance of seeking multiple avenues of education[10:01] Missing elements in the traditional approach to strength training[16:30] How Rocky helps clients attain or return to proper functioning[21:41] How to appropriately create stronger and more powerful athletes[35:03] Rocky's movement assessment process[40:55] The importance of the foot in optimal functioning and performance[43:47] Using foot wedges to impact whole-body movement[49:34] How to make lasting changes to movement patternsRocky Snyder is a nationally recognized expert in human movement with 30 years of professional experience and knowledge. He is the author of Return to Center: Strength Training to Realign the Body, Recovery from Pain, and Achieve Optimal Performance and is the host of the Zelos Podcast.Rocky has trained thousands of clients ranging from grandparents to professional athletes and Olympic champions. Aside from owning and operating his training studio in Santa Cruz, California, Rocky travels far and wide providing educational workshops to personal trainers, manual therapists, chiropractors, and physical therapists. He offers his services as a part-time consultant to professional sports teams in the NFL, NBA, NHL, MLS, and MLB. He continues to present for IDEA, NSCA, FIBO USA, and Perform Better. You can follow Rocky on Instagram and LinkedIn.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

Do you really know how to implement eccentric training effectively? In this episode, Dr. Tim Suchomel, an Associate Professor at Carroll University and a leading researcher on all things strength and power, breaks it down for you.Tim sets the record straight on what eccentric training is, the various methods, and their role in athletic development. Tim also discusses recent research on eccentric training, its mechanics, and the evidence of its effects on hypertrophy, rate of force development, deceleration, and change of direction. He explains the three components of accentuated eccentric loading (AEL) and its potentially unique benefits. Finally, he gives his recommendations on the practical application of eccentric training and the complexities of implementing eccentric training long-term, as well as the pros and cons between using and not using AEL.Along the way, Tim shares his unique approach to student education by having them serve as strength and conditioning coaches for the university, and how this hands-on experience is a game-changer in preparing students for the future. He also shares the art of implementing sports science at the NCAA Division III level.Don't miss this opportunity to learn from one of the leading researchers and practitioners in the field of strength & conditioning!Time Stamps:[2:43] How Tim gives his students practical experience[7:08] Implementing and communicating sports science at the DIII level[13:30] Defining eccentric training and its methods[20:26] How eccentric training works, its physiological effects, and its potential benefits[29:05] The three factors that define accentuated eccentric loading (AEL)[31:54] Guidelines and recommendations for implementing AEL[49:17] The pros and cons of AELDr. Tim Suchomel is an associate professor of exercise science and program director for the master's program in sport physiology and performance coaching at Carroll University. In addition to his teaching responsibilities, Tim serves as the director of the Carroll University Sport Performance Institute and a human performance coach. Tim has published over 85 peer-reviewed journal articles on strength and power development, weightlifting movements and their derivatives, and athlete monitoring. He is a certified strength and conditioning specialist (CSCS) and registered strength and conditioning coach (RSCC) through the National Strength and Conditioning Association and a USA Weightlifting Level I Coach.To learn more about Tim, you can follow him on Instagram. To see the papers mentioned in the episode and Tim's work on eccentric training, you can find them on ResearchGate.Stay up to date on episodes and guests by following The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

In this episode, Elijah "EZ" Muhammad, joins us to share his insights into merging traditional strength and conditioning methods with CrossFit principles through his journey as a collegiate basketball player, collegiate strength coach, CrossFit Games athlete, and CrossFit coach.Elijah describes how he integrates functional movements, intensity, and time domains to improve muscle mass, power, and agility, and how he adapted CrossFit principles for basketball players. He also shares how he navigated the stigma surrounding CrossFit in the traditional strength and conditioning community and communicated the training plans to his athletes.Elijah dives into his coaching philosophy and the importance of investing in athlete technique and teaching correct movement patterns to prevent injuries and maximize potential. Learn how EZ teaches weightlifting movements, as well as his most effective teaching strategies. Lastly, learn about EZ's nonprofit, Project Onyx, and how it is bringing health, fitness, and opportunity to underserved youth.Time Stamps:[2:27] Incorporating CrossFit into collegiate strength & conditioning[6:48] What traditional strength & conditioning can learn from the CrossFit culture[9:19] How EZ adapted CrossFit programming for the team setting[26:00] EZ's keys for teaching weightlifting movements to basketball players[36:45] High-impact strategies for efficiently teaching movements[44:36] EZ's weightlifting seminars and programs[47:20] How EZ's nonprofit, Project Onyx, brings health and fitness to underserved youthTo learn more about EZ's Lift Heavy Often weightlifting programs and seminars, visit his website and follow him on Instagram. To learn more about Project Onyx and support them, go to the PJO website and follow them on Instagram. To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.