Episodes
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How to Maintain Muscle Mass in a Caloric Deficit
On the pH Nutrition podcast, coaches Luke and Liam discuss effective strategies to retain muscle mass during a caloric deficit.
They underscore the incorporation of resistance training, having adequate protein intake, not undergoing a too aggressive caloric deficit, maintaining a good sleep schedule, and considering several dietary supplements like creatine, omegas, vitamin D, and possibly HMB.
Concrete numbers and specific interventions are presented to guide listeners in implementing these strategies along with the importance of maintaining good sleep, achieving an optimal balance in macronutrient intake, and the overall benefit of combining diet and exercise for more significant results, among others.
For more info on our programs head over to our website here
Check out our Instagram page where we post tonnes of useful info here
00:02 Introduction and Casual Conversation
00:45 The Importance of Maintaining Muscle Mass in a Deficit
01:38 Role of Resistance Training in Muscle Mass Maintenance
04:05 The Significance of Protein Intake
06:45 Balancing Macronutrients for Optimal Muscle Maintenance
12:26 The Impact of Calorie Deficit on Muscle Mass
17:45 Combining Diet and Exercise for Effective Weight Loss
19:49 Discussing Potential Substitutes for Resistance Training
19:52 The Importance of Creatine and Omega Threes
20:27 The Role of Vitamin D in Maintaining Muscle Mass
21:07 Exploring the Efficacy of HMB
22:29 The Impact of Food Quality and Green Powders
24:12 The Crucial Role of Sleep in Muscle Mass Maintenance
26:35 The Influence of Nutrition on Sleep Quality
29:43 The Importance of a Balanced Lifestyle for Muscle Mass Maintenance
31:41 Wrapping Up and Looking Forward
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In this episode of the pH Nutrition Podcast, hosts Luke and Liam explore a recent paper called 'The anabolic response to protein ingestion during recovery from exercise, has no upper limit in magnitude and duration in vivo in humans' Trommelen et al (2023)
The study mainly contradicts previous assumptions about the body's protein absorption limits. The findings show a dose-response relationship between the amount of protein consumed and the anabolic response, indicating that humans may be able to absorb more protein than previously thought.
The hosts discuss the potential applications of this new information, particularly with regards to intermittent fasting, high protein feeds, and scenarios where regular protein intake may not be possible.
They highlight the need for further studies to understand this new perspective on protein absorption and its potential effect on a person's dietary regime.
For more info on our programs head over to our website here
Check out our Instagram page where we post tonnes of useful info here
00:01 Introduction and Welcoming Remarks
00:51 Discussion on Recent Research Review
01:18 Understanding Protein Absorption
02:07 Exploring the Study on Protein Ingestion
03:49 Implications of the Study Findings
05:59 Practical Applications of the Study
14:39 Potential Limitations and Future Research Directions
17:40 Conclusion and Final Thoughts
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In this episode of the pH Nutrition podcast, hosts Liam and Luke talk about the concept of periodisation and how nutrition should be adjusted throughout the different seasons of the year.
They discuss the importance of maintaining a consistent training routine, setting and reassessing personal goals and the benefits of consuming a diverse range of nutrients. They provide specifics on eating seasonally and personalizing dietary habits to align with seasonal changes, training load, and lifestyle circumstances.
The hosts conclude with an emphasis on a food-first approach and the importance of maintaining a nutrient-dense diet for better health and exercise performance, regardless of the specific goal at hand.
For more info on our programs head over to our website here
Check out our Instagram page where we post tonnes of useful info here
00:00 Introduction and Catching Up
00:30 The Importance of Routine and Getting Back on Track
00:56 Periodising Nutrition and Setting Goals
03:12 The Impact of Seasons on Nutrition and Goals
04:30 The Benefits of Eating Seasonally
07:46 Periodising Supplementation
10:17 Setting Goals and Actions for the New Year
14:09 The Importance of Micronutrients and Diverse Diet
31:56 Conclusion and Upcoming Episodes
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In this episode of the pH Nutrition Podcast, hosts Liam and Luke discuss the topic of fat loss. They share a blueprint of how they help their clients achieve their nutrition and weight loss goals, emphasizing the importance of understanding personal nutrition needs, and the role of consistency, personalization, and accountability in achieving and maintaining weight loss.
They also discuss the importance of setting clear goals and having a long-term mindset. The hosts emphasize the importance of tracking your current diet and making necessary tweaks to align it with your health and weight loss goals.
The conversation also covers common reasons people fail their diets and how to mitigate these failures.
For more info on our programs head over to our website here
Check out our Instagram page where we post tonnes of useful info here
00:00 Introduction to the Podcast
00:18 Discussing the Topic of Fat Loss
01:21 The Importance of Personalized Nutrition
01:54 Challenges in Starting a Diet
05:59 Why People Fail to Continue Their Diet
18:13 Setting Objective Goals for Your Diet
19:57 Approaching Your Diet in 2024
20:38 The Importance of Tracking Your Current Intake
23:21 Approaching Nutrition in a Way That Suits the Individual
24:18 The Importance of Having a Coach
25:38 Transitioning to Macros and Managing Portion Sizes
26:01 The Role of Recipes and Meal Plans in Nutrition
27:44 The Impact of Making Small Changes in Your Diet
27:54 The Strategy of Making Additions Rather Than Subtractions
28:34 The Benefits of Increasing Food Volume
29:53 The Importance of Tracking and Understanding Your Current Intake
36:34 The Role of Accountability in Achieving Nutritional Goals
39:52 Planning for the End of the Coaching Period
45:03 The Importance of Having a Roadmap for Your Nutritional Journey
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In this special episode of the PH Nutrition podcast, hosts Liam and Luke take a look back at 2023, highlighting the professional and personal accomplishments for the team at PH Nutrition.
They discuss team members' achievements such as winning a pro card in bodybuilding, running marathons, and managing comedy careers alongside their fitness commitments. They also discuss the company’s year, including the revamp of the six-week fat loss and strength programs, the creation of the Inner Circle program, the coach expansion, and plans for the coming year. Key topics for future podcast episodes were highlighted, and the announcement was made for the halt of their app development project.
For more info on our programs head over to our website here
Check out our Instagram page where we post tonnes of useful info here
00:00 Introduction and Welcome
00:26 Reflections on 2023: Personal and Professional Insights
02:17 Looking Ahead: Goals and Expectations for 2024
03:21 Comedy and Fitness: Balancing Passions and Profession
04:03 Appreciation and Acknowledgement: Celebrating Team Achievements
07:25 Challenges and Triumphs: The Journey of pH Nutrition
08:46 Transition and Growth: Changes in the Coaching Team
10:20 Celebrating Success: Highlighting Coaches' Achievements
13:38 Tom's Contribution and Achievements
14:27 Tom's Future Goals and Challenges
14:48 Discussing Weightlifting Metrics
16:17 Future Personal Fitness Goals
19:52 Reflecting on 2023 and Looking Forward to 2024
20:42 Updates on Coaching Programs and Services
25:23 Plans for the Podcast in 2024
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In this episode of the pH Nutrition podcast, Liam Holmes and Luke Hall deep dive into the topic of supplements.
They discuss their recommended strategies for managing health during illnesses, sharing their personal experiences with various supplements like greens powders.
The hosts tackle commonly asked questions about supplements such as the suitable time to take pre-workouts and the efficacy of creatine.
They also provide insights for endurance athletes and share advice on taking supplements for general athletic performance. Towards the end, they discuss testosterone boosters like Tongkat Ali and emphasize the importance of regular blood work to monitor nutrients and health markers.
00:00 Introduction and Guest Introduction
00:22 Discussion on Supplements and Health
03:00 Deep Dive into Creatine
07:42 Pre-Workout Timing and Strategies
10:41 Supplements for High Rocks Event
18:01 Exploring Tom Cat Ali and Testosterone Boosters
22:08 Importance of Regular Blood Work
24:17 Conclusion and Final Thoughts
For more info on our programs head over to our website here
Check out our Instagram page where we post tonnes of useful info here
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Liam is joined by Danny Webster, owner of Aphobos CrossFit. Danny discusses the dynamics of running a CrossFit business and emphasises on the importance of investment in members, relationship building, community building, and professional growth.
The conversation also includes discussions around CrossFit games, the benefits of investing in CrossFit training, adapting to the needs of members, and the value of tailored and inclusive coaching.
Dan also shares insights on endurance training, the challenges that come with long working hours and the impact of a healthy diet and sleep on performance. The discussion ends with a shared interest to participate in the upcoming CrossFit event 'ethics' and future plans for their respective businesses.
For more info on our programs head over to our website here
Check out our Instagram page where we post tonnes of useful info here
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In this episode of the pH Nutrition Podcast, hosts Liam and Luke discuss strategies to navigate alcohol consumption and its impact on exercise during the holiday season. The pair explore the correlation between physical activity and moderate drinking, stressing the importance of maintaining a balance for overall health. They suggest that moderation, planning, and setting personal rules could help in maintaining a healthy lifestyle during the festive season. Luke underscores the benefits of clear spirits and alcohol-free beers in assuring minimal calorie intake. Both hosts agree that a proactive approach, such as making good food choices around alcohol and maintaining regular exercise, can offset the potential negative impacts of indulging during the holiday season.
00:00 Introduction and Casual Conversation00:56 The Impact of Alcohol on Exercise01:29 Research on Alcohol and Exercise02:39 Personal Experiences with Alcohol and Exercise06:04 Strategies for Managing Alcohol Intake12:47 Choosing the Right Alcoholic Drinks16:28 Balancing Social Life and Fitness Goals23:41 Personal Stories and Christmas PlansFor more info on our programs head over to our website here
Check out our Instagram page where we post tonnes of useful info here
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The Journey of Running 13 Marathons in 13 Days: An Interview with Tom McClure
In a special episode of the pH Nutrition Podcast, Coach Tom McClure shares the details of his recent achievement of running 13 marathons in 13 days. He delves into the physical and mental challenges he faced throughout the grueling endurance test. Tom's motive behind the feat was to raise awareness for men's mental health issues, in particular, suicide. He outlines how his focus on the greater cause helped him push through pain and fatigue. Tom also highlights some strategies he used, such as having a consistent structure to his eating and training schedules, practicing resilience through adversity, and leaning on his support network for strength. Despite the hardships, Tom articulates the immense sense of accomplishment and pride in contributing towards such a crucial cause.
For more info on our programs head over to our website here
Check out our Instagram page where we post tonnes of useful info here
00:00 Introduction and Welcome
00:16 Post-Marathon Recovery Discussion
00:54 Reasons Behind the 13 Marathons Challenge
03:22 Training and Preparation for the Challenge
07:42 Fuelling Strategy During the Marathons
15:51 Psychological Impacts and Coping Mechanisms
27:45 Reflections and Future Plans
31:47 Closing Remarks and Appreciation
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In this episode Luke and Liam take a deep dive into a paper looking into the benefits of caffeine and L-Theanine called:
Effect of single or combined caffeine and L-Theanine supplementation on shooting and cognitive performance in elite curling athletes: a double-blind, placebo-controlled study by Yilmaz et al
They unpack just how useful the combination might be for a range of different sports and letting you know if it's worth you looking into the stack yourselves!
For more info on our programs head over to our website here
Check out our Instagram page where we post tonnes of useful info here
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Losing weight is hard. But it is even harder when you make silly mistakes. In this episode Liam covers 5 areas to help you be more successful with your diet.
For more info on our programs head over to our website here
Check out our Instagram page where we post tonnes of useful info here
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Matt Gardner is a Nutritional Therapist specialising in sports nutrition. He has a cracking CV and is host on the Big Feed Up HQ podcast. He has worked with numerous high levels athletes, large corporate companies such as North Face and hundreds of everyday athletes.
Recently he was working with Zooki who have a range of supplements and in this episode we dive into Curcumin. What is does, why we need it and who can benefit. Enjoy!
Check out Matt's Instagram here
For more info on our programs head over to our website here
Check out our Instagram page where we post tonnes of useful info here
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This week Luke and Liam unpack a research paper entitled:
The Effects of Training Load During Dietary Intervention Upon Fat Loss: A Randomized Crossover Trial
Before diving into the implications for training when you're in a calorie deficit and offering some tips and tricks on how to maintain performance when dieting!
For more info on our programs head over to our website here
Check out our Instagram page where we post tonnes of useful info here
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Liam is joined by Elliot Simmonds, a CrossFit Athlete, coach and co-founder of QHP online programming. In the podcast they cover
- Where Elliots training is currently at
- Moving to the UK from Abu Dhabi and back again
- Opinions on the current state of CrossFit
- Bit of business chat
- Benefits and struggles of online coaching
Elliot is always such great company and we hope you enjoy this relaxed podcast!
Find Elliot HERE
For more info on our programs head over to our website here
Check out our Instagram page where we post tonnes of useful info here
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In this episode Luke and Liam breakdown a research paper entitled:
The effect of fish oil supplementation on resistance training-induced adaptations By Heileson et al (2023)
They dive into the benefits of Fish Oil for resistance training, wether or not you're getting enough omega 3s in and how to pick the right ones!
For more info on our programs head over to our website here
Check out our Instagram page where we post tonnes of useful info here
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In this episode Luke and Liam breakdown a research paper entitled:
Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial by J Trommelen et al (2023)
They dive into the benefits of a pre sleep protein feed and whether or not the type of protein matters too!
For more info on our programs head over to our website here
Check out our Instagram page where we post tonnes of useful info here
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In this episode Luke and Liam breakdown a research paper entitled:
The efficacy of a home-use metabolic device (Lumen) in response to a short-term low and high carbohydrate diet in healthy volunteers by J. Roberts et al (2023)
They look at just how useful these at home metabolic devices are, if they work and why anyone would use them.
For more info on our programs head over to our website here
Check out our Instagram page where we post tonnes of useful info here
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Welcome back to another listener Q+A with Liam and Luke! In this episode they answer your questions including:
What are the benefits of Creatine? 1:20 (Check out this ACE paper for more!)If you miss a day of creatine or beta alanine, how does that impact the effectiveness? 3:15Are Joint supplements effective? 6:15Is Turkesterone any good?! 10:56Should I change the way I train now i'm in my 50s and perimenopausal? 14:19How should i change my nutrition after a severe injury that means I can't train? 17:58 How to recover from overtraining? 21:49For more info on our programs head over to our website here
Check out our Instagram page where we post tonnes of useful info here
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In this episode Luke and Liam dive into a research review on the impact going for a poo has on performance (yep you read that right, going for a poo)!
The paper in question is: Defecation enhances cerebral perfusion and delays fatigue in elite triathletes
By Chen-Chan Wei et al
They dive into just how much of an impact can going to the toilet before a competition can have and to be honest the results might surprise you!
For more info on our programs head over to our website here
Check out our Instagram page where we post tonnes of useful info here
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In this episode Luke and Liam dive into a research review on the impact Creatine has on Endurance Performance!
The paper in question is: Creatine supplementation and endurance performance: surges and sprints to win the race by Forbes et al
Creatine is incredibly well researched within the world of strength and power, but what about endurance? We dive into this and talk a lot more about how best to use creatine regardless of your goal.
For more info on our programs head over to our website here
Check out our Instagram page where we post tonnes of useful info here
Hosted on Acast. See acast.com/privacy for more information.
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