Episodes

  • On this episode of 20 Minute Fitness Charlie discusses the heated topic of the best protein source. Is it meat or plants that fuel your body with the necessary micronutrients and amino acids?

    Three Things You Will Learn1.) Which Protein Is Better For Your Body's General Functioning

    In the past couple of years we have seen an growing trend of reducing meat from our diet. A change that has been kicked off by the claims around red meat increasing the risk of various diseases. Cutting meat means that you need to look for other sources of protein to keep your nutrient needs satisfied. But can you really replace animal-based protein with plant-based protein? Listen to our episode to find out which protein contains more of the amino acids your body needs!

    2.) Meat Vs Plants For Reaching Your Fitness Goals

    Maintaining and building muscle mass is a job you have to take seriously. If your fitness goal is to gain lean mass, you need to provide your body with full support of consuming the right macronutrients. Which type of protein do you think will aid your fitness progress the most? Click 'play' now to find out!

    3.) Health Benefits Of Various Protein Sources

    Animal-based and plant-based protein are packed with different micronutrients. In this week's episode we'll talk about the micronutrient content of both protein sources. You'll learn about the roles of various micronutrients and also get some on-point tips on the ideal ways of sourcing your protein for maximum health benefits.

  • On this week's episode of 20 Minute Fitness we had the amazing chance with David Wood a Marine Corp Veteran and founder of Virtus Outdoor Tactical Gear. We talk with David about his history of being in the Marines and how that has shaped his relationship with fitness. Along with how his service in the Marines and heavy interest in extreme sports lead him to create Virtus, his own tactical clothing company. While on the topic of extreme sports, David tells us about some of his most intense stories from the adventures abroad.

    Three Things You'll Learn1.) How Marine Training Shapes An Athlete

    As I'm sure many of you can guess Marine training is no joke. The sheer mental stamina to survive in such extreme conditions is mind-boggling. David shares with us some of the techniques he has used. So you can be a couple of steps closer to being mentally tough like a Marine.

    2.) What It Takes To Make Quality Gear

    David also chats about his company, Virtus. A specialized clothing line made to last and perform even in the most extreme weather and elements. Virtus clothing is crafted with Patented Engineered Fabric called Virtex. Which is a highly durable material that has unparalleled performance. The people over at Virtus were kind enough to treat our listeners to 20% off all nonsale items and bundles with the code 20MINFITNESS.

    Also, check out episode #032: This Is How You Overcome Your Fears & Become A Great Athlete (interview with Simon Marshall)

    3.) Stories From The World of Extreme Sports

    One of the main sources of inspiration behind Virtus is David's own passion for extreme sports. David has been a long-time adventurer. He shares some amazing stories like the time he found himself scuba diving in a hurricane. To hear the rest of the story, listen in on this episode!

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  • On this episode of 20 Minute Fitness Charlie takes a look at a number of hormones and their effects on our body’s health and fitness. Hormones play a part in a number of physiological reactions in the body including energy metabolism, tissue growth, and hydration levels, so we can begin to see how important they really are.

    So sit back, relax and enjoy this deep dive into hormones.

    Three Things You Will Learn1.) Deciphering The Difference of Hormones

    We first discuss the 3 major classifications of hormones, those being steroids, peptides, and amines before moving onto looking at a few hormones in more depth.

    2.) Cracking The Code Of Testosterone

    Testosterone is most frequently associated with men and many “gym bros” will tell you that the more testosterone you have the more muscle you can gain. Although it is true that testosterone is responsible for muscle protein resynthesis and the repair of damaged muscle tissue as seen in the study Effect of testosterone on muscle mass and muscle protein synthesis, it is not the full story.

    Charles R Drew published a study of the effects of testosterone on healthy young men. They found higher testosterone levels did lead to increased muscle mass but not nearly as much as one might expect. In fact, a statistically significant increase in muscle growth was not actually seen until testosterone levels were 20-30% above the normal range.

    3.) Hacking Your Adrenaline

    We also take a look at adrenaline and how this hormone when secreted into the bloodstream can heighten our abilities by expanding our blood vessels. This then allows more blood to run to the brain increasing alertness. Finally, we discuss cortisol, human growth hormone (HGH) and Oestrogen ad we look at the various effects these hormones have on our health and fitness.

    More on 20minutes.fitness!

  • On this episode of 20 Minute Fitness we had the amazing opportunity to chat with ultra trail runner, Jennifer Davis! In 2011, Jennifer covered the 2,185-mile Appalachian Trail in forty-six days, eleven hours, and twenty minutes, maintaining a remarkable average of forty-seven miles per day. By doing this, she claimed the overall (male or female) fastest known time on the “A.T.” and became the first woman to set the mark.

    She has recently come out with a book accurately titled 'The Pursuit of Endurance'. Where Jennifer reveals the secrets and habits behind endurance as she chronicles her incredible accomplishments in the world of endurance hiking, backpacking, and trail running.

    Three Things You Will Learn1.) How To Train To Run 45 Miles A Day For 40 Days

    We are 99% positive Jennifer Pharr Davis is superhuman. Running the unrelenting path of the Appalachian Trail in 46 days is nothing short of spectacular. However, she didn't get there without training. Listen in on she prepared for such a grueling trek.

    The Best Hiking Apps To Use This Weekend

    2.) How To Beat The Odds and Finish The Appalachian Trail

    Only about 1 in 4 hikers actually finish their attempt of the Appalachian Trail. Find out how you can beat the odds and prepare yourself to finish and enjoy your time on the trail!

    3.) Find Out The Best Advice This Running Pro Has Received

    Having trained and done many years of trail running, hiking, and adventuring Jennifer has seen the many sides of trail running. Listen to what the best advice she has received in her career running through the wild.

    45-Minute Interview With Jennifer Pharr Davis
    We are very excited to announce we have partnered with Breaker, the social podcasting app! We will be releasing exclusive content to Breaker, starting off with an extended 45-minute interview with Jennifer! You can find this exclusive episode here or click the Breaker icon below.Three Extra Things You Will Learn In The Extended Interview1.) Where Are The Best National Park Hikes In The US

    In this extended interview, Jennifer reveals the best-hidden hiking spots across the United States. Having hiked in every single state, she may just be the best person to ask.

    2.) World Hiker's Favorite Trails Globally

    She also reveals her favorite trails globally, including a hidden Icelandic hike that can't be missed.

    3.) Backpacking With Two Babies And Husband

    Included in this episode is Jennifer recounting the time she, her husband, and two little children embarked on 1,175 miles of North Carolina hiking on the Mountain to Sea Trail. If you would like to hear how infants, a marriage, and a rural hiking trail mix, listen on!

  • On this week's episode of 20 Minute Fitness we welcome a new addition to our team, Lilla! Both Lilla and Lesley sit down to talk about the ways that you can keep the weight off while traveling. A common pitfall that many of us run into is losing all of our fitness progress while on holiday so listen on for some helpful weight loss tips for your next vacation.

    Three Things You Will Learn1.) How To Train Without The Gym

    Making it to the gym while you are traveling or on vacation sometimes just isn't an option. Either you don't have access to a gym or your schedule just doesn't allow for it. Lilla brings up some of her HIIT favorite apps to bring on the road with her. Why HIIT? It provides the benefits of a high-intensity workout in a short period of time. Plus, HIIT is known to have lasting calorie burning effects long after you finished your training session. A win all around. For Lilla's top HIIT App picks click here.

    2.) Making Your Fitness Routine Part Of Your Vacation

    However, if carving out time for your fitness routine isn't in the cards for this trip or vacation Lesley likes to involve fun fitness activities into the travel plans. Utilizing local trails and hikes is a great way to get moving while still exploring. Also, you can check out her top picks for hiking apps to see where the locals hike and hidden adventures here.

    3.) How Using Your Phone or Hand Can Keep The Calories Down

    It's a huge bummer to come back from traveling and realized that you may have lost some of your progress. However, this is something that easily avoidable! With the use of apps like Noom with real-life integrated support, it's easy to adjust your diet while on vacation. Plus, Lilla also has the great tip of using your hand for measurement to practice mindful eating while on the go. You can find a full description on how to do just that here.

    Thank You To Our Sponsor!

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    For 25% off your first month of personalized Care/Of vitamins, visit takecareof.com and enter code 20FIT.

    20 Minute Fitness $1300 Fitness Gear Giveaway

    This summer the 20 Minute Fitness Podcast is putting on summer giveaway! With 14 amazing brands on board, we are so excited to share some of our favorite fitness gear with our amazing audience! From fresh gym gear to exciting newly released tech to new kicks, this giveaway is set to power your summer workout. To enter simply review our podcast on iTunes and send a screenshot of that review to podcast@20minute.fitness. Couldn’t be easier! If you need a little how-to feel free to follow these instructions!

  • In this week's episode of 20 Minute Fitness we had the fantastic chance to sit down with clean meat expert, Paul Shapiro!

    Paul is a big supporter of the 'Clean Meat' movement and is absolutely chalked full of great information about this new frontier of lab-grown meat. Shapiro is a four-time TEDx speaker and long-time leader in food sustainability. Shapiro has published hundreds of articles in publications ranging from daily newspapers to academic journals.

    Three Things That You Will Learn1.) What Is Clean Meat?

    Clean meat is the name penned for lab-grown meat that is grown from the cell of animals to create actual meat without the slaughter of animals.

    2.) Can Clean Meat Be Healthier Than Conventional Meat?

    Lab-grown meat is made in a process without the removal of organs or waste, meaning that clean meat is at a much lower risk of containing harmful food-borne viruses. Also, meat grown in this way has much less impact on the environment! Find out more from Paul himself in this episode!

    3.) What's The Response To The Skeptics?

    Listen to Paul's insightful response to those who say that the production of Clean Meat may be unethical. His response may surprise you!

    Also check out "Secrets of Notorious “SuperFoods”: Myths and Facts" on our blog!

    Thank You To Our Sponsor!

    Big thanks to Green Chef! Green Chef is a USDA certified organic company that includes everything you need to easily cook delicious meals that you can feel good about. With Green Chef, it’s easy to maintain a specialty diet and enjoy exciting new options. Meals plans include Paleo, Vegan, Vegetarian, Keto, Gluten-Free, Omnivore, and Carnivore. Green Chef thinks dinner should be planned around your life, not the other way around. Let Green Chef do the meal planning, grocery shopping, and most of the prep for you week after week.

    Get $50 off your first box of Green Chef by going to www.greenchef.us/20fit

    Full show notes are — as always — available on our website at 20minute.fitness!

  • On this week's episode of 20 Minute Fitness we have a very exciting guest, Jenn "JZ" Zerling! She is the author of Breaking the Chains of Obesity: 107 Tools and an Age Management expert. She also has a fantastic podcast called Fit Because! We had the pleasure of sitting down with JZ and talking about the difference between getting older and aging well. JZ has a ton of great tips and amazing advice on how everyone can age better.

    Things You Will Learn1.) What Is The Difference Between Aging Well vs. Getting Older?

    JZ being an Age Management Expert provided some great insight into how we can take charge of our aging process. Learn about the three factors that are the biggest contributors to aging well vs. feeling like you've gotten older.

    2.) Why Stressing Less Could Be The Key To Losing Weight

    One of those factors that we talked about above is stress. So how big of a role does stress play in our ability to lead long, healthy lives? Listen on to hear JZ's take!

    3.) How Big Of A Role Do Genetics Play?Although genetics can play a big role in the game of health, you do have the ability to work with your genetics to lead your ultimate healthy lifestyle.
    Find out how in this episode! Enjoy!
    Full show notes are — as always — available on our website at 20minute.fitness!

    Also check out on our blog: How Your Body Changes When You Start Eating Healthy

  • On this week's episode of 20 Minute Fitness we are diving into the myths, legends, and facts behind "superfoods". We've all heard of them. Whether on the cover of a magazine, the label of supplement, the talk of "medical" shows like Dr. Oz. However, the question remains can foods actually be super?

    Tune into to listen to a rundown of the most acclaimed superfoods from avocados, to kale, to goji, to fish. Also, find out if any of those heavy hitters live up to the hype. We go through the actual nutritional "bang for your buck" value of each food. Determining whether or not it truly deserves the title of superfood.

    Three Things That You Will Learn1.) What Categorizes a Superfood

    Since a superfood is not a scientific term we had to make a little make-shift definition. Essentially, determining a superfood to be something that has off the charts nutritional value. Very scientific, we know.

    2.) The "It" List of Superfoods Fame

    With an idea of a superfood is in mind, we go down the heavy hitters of the superfood realm. Comparing the proposed benefits(read: snake oil) that have been touted for a couple of years now to the actual dietary value of foods like avocados and coconut water. Also, we do get into the nitty-gritty of whether it's nutritionally worth it to choke down a kale salad. If you're interested in finding out the answer press play!

    2.) The Do's and Don'ts of Making a Proper Smoothie

    A little bonus topic that we thought we would throw in here is the topic of smoothies. More specifically the question of whether emulsifying your food leaves you better off. To find out the deal: are they sugar, carb-bombs or a health miracle in liquid form? Listen to get the scoop.

    Enjoy!

    Full show notes are — as always — available on our website at 20minute.fitness!

    Also on the Shape blog: 10 Micronutrients To Super Charge Your Fitness

  • At the age of just nineteen, Coss found himself to be a drug kingpin in Manhattan's Lower East Side. At the age of twenty-three, Coss got caught up in the law and was sentenced to seven years in prison. At the time of his sentencing, he weighed 230 pounds and was given the prognosis that he may die before his release date.

    In a nine by six jail cell Coss began his weight loss journey. In creating a routine of simple bodyweight only movements Coss managed to lose seventy pounds over six months. During his time in prison, he also helped other inmates lose weight as well. By the time he was released

    Now that he's out of prison, Coss Marte is still working out, only not alone. He is the founder of Coss Athletics, an exercise program he markets as "prison style."

    With his studio ConBody based in the same New York neighborhood he grew up, Coss has taken his training program to new heights. Also, Coss has a new book of the same name where you can learn his no BS fitness method. The only thing you need: sheer will.

    Things You Will Learn1.) A Regime That Doesn't Discriminate

    A big reason why the ConBody method has experienced so much success is that it can be done by anybody. Regardless of current physical ability or economic status, the ConBody Method is as clean cut of an approach as you can get. Hear more about what Coss has to say about his own journey to fitness.

    2.) Sticking With The Essentials

    In all honesty, fitness has become a bit complicated. With advice ranging from working out at specific times, eating specific things, sleeping a specific amount. It's become a little...much. However, stories like Coss' have proven that sometimes you don't need all the bells and whistles. Sometimes you just need your body and the will to change it. Learn about what keeps Coss motivation up and how he turned it into an empire.

    3.) Keepin' It Simple

    In terms of keeping it simple, the ConBody method could not be more to the point. Find out how you can transform your body with no equipment and see results.

    Enjoy!

    Full show notes are — as always — available on our website at 20minute.fitness!

  • You don't have a mainframe or a motherboard...so how could your body possibly be hacked? Well, biohacking isn't actually rewiring the circuits in your brain. Biohacking is the process of making changes to your lifestyle in order to ‘hack’ your body’s biology and feel at your personal best.

    Really it goes along the same lines as the age-old thought of everything we put into our bodies – foods, thoughts, and movement can affect our behavior. Biohacking yourself will boost your energy levels, allows you to feel more productive and become the best possible version of yourself.

    That's why in this week's episode of 20 Minute Fitness we break down some of the basics of biohacking.

    Three Things You Will Learn1.) I'm Not A Robot...So How Can I Be Hacked?

    Biohacking is really just a fancy way of saying being a little extra mindful of your body. What you put into it. How much sleep you get. How you move it. It can all be "biohacked". In this episode, we break down some of the most popular hacks used by the most popular hackers including Dave Asprey and Ben Greenfield.

    2.) Sleep Like a Baby (Or A BioHacker)

    Sleep. It's a fine balance between binging a series into the late hours of the night to oversleeping and feeling groggy all morning. So how do we get our sleep back in sync? Well according to some dedicated hackers and science you can get your circadian rhythm back to the norm with light! Or rather the manipulation of light. Intrigued? Listen on to find out more!

    3.) It's All About The Fat

    Carbs are out and fat is in. However, it turns out that this nutrition flip may not be just a trend. In fact with some heavy hitting science behind it, fat focused diets (like the Keto diet) may just be here to stay. This is considered a hack because the increase in healthy fat and the decrease in carb intake causes your body to run off a secondary form of energy. A back generator if you will. This secondary source of energy is quite the fat burner. Find out how to torch that body fat with some healthy fat in this episode!

    Enjoy!

  • On this week’s episode of 20 Minute Fitness we have a very exciting guest, Simon Marshall!

    Simon is an expert in exercise and health with a focus on changing people’s behavior. He really is an expert because he has published over 80 scientific articles and book chapters about the science of health behavior change.

    But in case scientific articles in your spare time isn’t your number one hobby Simon and his wife, wrote a book called The Brave Athlete: Calm The F**k Down and Rise To The Occasion. Essentially, it’s a guide on dissecting the feels of nerves, anxiousness, stress, whatever you want to call it and learning how to manage those feelings in a way that will help you well calm the eff down and rise to the occasion.

    Find Out More About The Brave Athlete Here

    THREE THINGS YOU WILL LEARN1.) HOW TO CONQUER NERVES

    We all are familiar with the jitteriness of last-minute nerves rumbling in our stomach. Nervousness can exist on and off the track, court, or gym. However, the way that we deal with them is largely the same. In this episode, Simon talks about strategies to cope with those nerves whether they are before a big race or a big presentation.

    2.) GET YOUR ANXIETY TO WORK FOR YOUThere’s a saying that nervousness and excitement are the same emotion, it just depends on how we interpret it. Listen to Simon’s take on getting your anxiety to work in your favor! Listen on to
    3.) HANDLING PRESSURE LIKE A PRO

    Everybody experiences anxiety and nerves, even the pros! Although it may seem like they have nerves of steel, they are really just like us. So how do they do it? Find out in this week’s episode!

    Enjoy!

    As always full show notes are available on our website 20minute.fitness.

  • In this episode of 20-minute fitness, we discuss how to set effective fitness goals. We explore the SMART goal setting approach. This encompasses making sure your goals are Specific, Measurable, Attainable, Relevant and Timely. Also, we explore these factors in great depth and you will learn what is really meant by each letter of the acronym.

    Three Things You Will Learn1.) Being SMART Ain't That Hard

    You know the saying having a specific, measurable, attainable, relevant and timely is just smart. So how can use the SMART goal setting method specifically for you? In this episode, Charlie talks about how you can tailor this method to suit your next fitness goal.

    2.) Attainability, Attainability, Attainability

    Like location is to realty, attainability is to goals. It's a make or break factor. A factor I am sure you know is one of the hardest components of fitness. Hear what Nike Trainer Jason Leobig has to say about keeping your accountability.

    3.) The Strategy of Effective Goals

    It is not only important to know how to set effective goals but it is equally as important to have strategies in place to help you stay motivated and stick to those goals. We mention a number of different factors that can help you stay on track and work towards your target.

    Enjoy!

    As always full show notes are available on our website 20minute.fitness.

  • In the episode of 20 Minute Fitness we have a very exciting guest, Brad Kearns! Brad is a former professional triathlete and performed on the international triathlon circuit. We got to sit down with Brad and talk about his take on the Keto diet and how he his relationship with fitness has evolved being a former triathlete.

    Recently, Brad has also worked with his buddy Mark Sisson to create the Primal Blueprint books and evolutionary-based diet, exercise and lifestyle movement. He and Sisson co-authored a book called Primal Endurance in January 2016. To keep the theme they also have a fantastic podcast called the Primal Blueprint Podcast, that you guys should definitely give a listen.

    3 Things You Will Learn1.) Staying Active As You Get Older

    Brad being a former professional athlete has a long history of leading a highly athletic. Now, even with his professional boots hung-up, he still likes to lead a very active life. So how does he do it? Find out how Brad has still kept up with being active as he has gotten older in this episode!

    2.) Adapting The Keto Diet For You

    Although the Keto diet may seem like it has a strict set of rules to follow, we talk with Brad about finding the right guidelines for each person. Because there actually is some leeway when it comes to the Keto diet. Emphasis on the some. However, even a little tweak can make the whole process of being on a fully Keto diet much easier.

    3.) A Seasoned Pro's Take On The Keto Diet

    If anyone was to give tips on the Keto diet it would be Brad. Having been fully Keto for the past two years and also helping head a company based on primal nutrition and health. Brad was a great source of knowledge when it came how the Keto diet can benefit your health, along with his own personal experience.

    Enjoy!

    As always full show notes are available on our website 20minute.fitness.

  • In this episode of 20-Minute Fitness, we expand on the subject of recovery. We first delve deep into the science of what is actually happening to our muscles during and after working out. Then move onto myth busting some popular recovery techniques.

    Does science actually prove that cherries can boost your recovery? Also, we learn about the little habits that could be tripping us up. Find out all that on more in this episode!

    Things You Will Learn1.) Nailing The Basics of Recovery

    The best way to figure out how to speed up recovery is to understand how your body recovers in the first place. In this episode, we break down the science of recovery. Detailing what it means to put your body under physical stress. Along with how your body cope's with it.

    2.) What is Actually Proven

    Everyone's got their own way of recovering whether it's foam rolling, getting protein before or after your workout, or a specific cool-down. However, what are proven methods of recovery and what aren't? We look at the studies backing or disproving the claims that cherry juice, ice baths, and compression wear have an effect on recovery.

    3.) Is Something Holding You Back?

    It's sad but true. Some of our daily habits could be slowing down the recovery process. However, how much are little habits like a drink with dinner really holding us back? Listen on to find out!

  • If you are looking to run or cycle longer and accomplish ever greater athletic achievements, then this episode is for you!

    On this week's episode of 20 Minute Fitness we have a very exciting guest, Alex Hutchinson! Alex is a National award-winning journalist and you may know him as a writer for the popular runner's world column “Sweat Science”. Having competed as a middle- and long-distance runner for the Canadian national team for more than 10 years he knows a thing or two about running and how to build up stamina and endurance.

    His latest book is an exploration of the science (and mysteries) of endurance. It’s called ENDURE: Mind, Body, and the Curiously Elastic Limits of Human Performance. It's a fantastic read and has a straightforward approach when it comes to looking at the studies and research regarding the elements of endurance, along with building endurance.

    Things You Will Learn1.) How To Reframe How You Think About Pain

    The way we interpret signals of pain largely contributes to the way our body responds to pain. Pain tolerance is not about being numb to the pain. However, knowing how to reframe it and how to distract yourself from it. Learn about Alex's top tips on reframing the way your brain thinks about pain.

    2.) Beginners Guide To Building Endurance

    The tried and true method of getting better at anything is practice, practice, practice. Same is true for building endurance. Getting out there is the best way to learn. Alex also talks about is better to push through the pain or when it's best to take a break.

    3.) What Endurance Means For A Seasoned Runner

    Endurance is tough. It makes or brakes an athlete. See what a ten-year national team runner has to say about his relationship with endurance. Along, with what tools he keeps in his back pocket help get through even the worst training sessions.

  • On this week's episode of 20 Minute Fitness we are jumping on the trend of cryotherapy and sensory deprivation tanks. Exploring what they are, where they came from and if they actually work. Cryotherapy is essentially stepping into a booth that is cooled with gasified nitrogen. The benefits suggesting this hyper-cooling therapy activates your body's cold shock response. Unlock a trove of benefits from increased metabolism to lowered inflammation. While the sensory deprivation tank (AKA float tank) is a pod that you float in a skin temperature solution of 1,000 lbs of Epsom salt and water. All in order to achieve the sensation of weightlessness.

    Just because we love our listeners so much I even tried them for myself! Hear all about my experience at the lovely Reboot Float Spa who offers both cryotherapy and float tanks, here in San Francisco. While I was at Reboot Float Spa, I also explored some other alternative therapy treatments too! Including a session in Reboot's infrared sauna.

    Three Things You Will Learn1.) What's The Science Behind These Alternative Therapies2.) What Being Cooled To -147 degrees Fahrenheit Actually Feels Like

    When walking into the “cryo” experience it was a little intimidating. I mean it's a booth that fills with freezing mist, that's a little scary. However, it's not that bad. In fact, when stepping into the booth it was almost refreshing. I tried a beginner session of three minutes cooling down to -147 degrees. After about 2 minutes it became noticeable chilly, but nothing unbearable. What I can equate it to is standing outside waiting to get into a bar in January. So if you have ever had a horrible cold New Years then congrats, you can handle cryotherapy.

    3.) If There Is Any Noticeable Benefit To All Of This?

    When walking into the session I was feeling a little groggy coming down from a pretty gnarly cold. However, after the cryotherapy, my sinuses felt distinctly less congested. After that, I moved on to the infrared sauna. In 30 minutes of sitting in the sauna, I forgot I felt sick that morning. Then leaving after completing the float tank, I felt my throat feel clear and my energy was up. So, placebo or not I did feel way better after leaving.

    Enjoy!

    As always full show notes are available on our website 20minute.fitness.

  • On this week's episode of 20 Minute Fitness we sit down with amateur cyclist and avid vegan Shawn Remy! Shawn is an amateur category two cyclist based here in California or more specifically Sacramento. After being fully vegan for the past two years and pairing that with being a highly active lifestyle, Shawn was chalked full of info.

    THREE THINGS YOU WILL LEARN1⃣ THE RELATIONSHIP BETWEEN VEGAN FITNESS NUTRITION AND PROTEIN

    One of the main reserves that many people have in regards to starting a vegan fitness nutrition plan is getting in the protein. Shawn sheds some light on the topic by explaining that a simple and consistent diet of veggies provides more than enough protein to sustain the body. Even a highly active once. “There’s no term for protein deficiency, it’s called starvation. If you are not getting enough protein…then you are not getting enough food. If you are eating whole foods until you feel satisfied, then you will be getting enough protein for you and a friend.” In fact, he suggests that instead of putting an emphasis on protein and “rather focus on fiber, the world would be a much healthier place.”

    2⃣ TIPS ON HOW TO TRAVEL WITH A FULLY VEGAN DIET

    Traveling while trying to maintain a specific diet can be tricky, even when you don’t have food restrictions. However, one of the ways that Shawn maintains a clean and vegan diet is to research and know of restaurants that offer vegan options beforehand. With the increase in awareness and availability of vegan options in the past few years definitely makes the diet more accessible.

    3⃣ EXAMPLE OF PRE-WORKOUT FUELING FOR HIGH PERFORMANCE

    In this episode, Shawn also touched on some misconceptions that people may have in relation to building blocks of athletic nutrition. Such as the popularly dreaded carb. However, Shawn explains that regardless of whether he is training or having a rest day he is consuming close 800 to 1,100 grams of carbohydrates per day. In order to maintain an efficient metabolism and sustain enough energy to push through hard training sessions.

    Enjoy!

    As always full show notes are available on our website 20minute.fitness.

  • Monitoring / Tracking your progress can encompass many different aspects of health and fitness. From tracking your training, whether that be in the gym or cardio workouts outside, to tracking your diet, to establishing whether you are progressing closer towards your body goal or target weight or further away from your endpoint.

    In this episode of 20 Minute Fitness we discuss tracking your progress, more specifically how to track your workouts in the gym.

    In this episode you'll learn:Why tracking your workouts is importantThe best apps and tools to track your sessionsThe best wearables to log workouts

    Enjoy!

    As always full show notes are available on our website 20minute.fitness.

  • About 40% of the American population can be classified as obese. According to recent research one of the best tools to combat chronic weight gain, is gastric weight loss surgery. However, the stigma surrounding weight loss surgery may be preventing people from receiving the treatment.

    Things You Will Learn in This Episode1.) Doctors Don't View As A Character Fault Obesity

    Many doctors actually view obesity much like they do a disease. In that, those who suffer from obesity don't have much say about it. Meanwhile, the general public views obesity as a fault in the person's willpower or character.

    2.) Weight Loss Has Proven To Be More Effective Long Term

    Comparatively, large weight loss reached through crash dieting is less effective in the long term than gastric surgery.

    3.) Trendy Weight Loss May Work (With Side Effects)

    You may have heard of cool sculpting. The trendy "fat reduction treatment" has proven to get results. Only at the price of some serious side effects like bruising. So the question is, is it worth it?

    Enjoy!

    As always full show notes are available on our website 20minute.fitness.

  • In this episode of 20 Minute Fitness we explain how to set, monitor and stick to your macros. Setting your macros is a fundamental aspect of a successful diet plan. Purely tracking caloric intake and not paying attention to macronutrient breakdown does not give the full story. It neglects any real consideration to the nutritional value of different food groups.

    Calories are not created equal. The different macronutrients (protein, carbohydrates, and fat) not only have differing numbers of calories per gram. They also have very different levels of sustenance. For example, 400 calories of cake or beer do not give the same nutritional value as chicken and vegetables.

    More about macros and how to best calculate them all in this week's 20 Minute Fitness!

    Enjoy!

    As always full show notes are available on our website 20minute.fitness.