Episoder
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Welcome back to another exciting episode of the Nutrition and Life podcast with your host, Lisa Franz. Today, we're thrilled to be joined by Dominic Kuza, a coach, educator, and product developer for Revive, Raw, and Relive. In this episode, we dive into the intricacies of training intensity and failure, with Dominic sharing his insights on Reps In Reserve (RIR) and the effective use of drop sets, rest pauses, and supersets for beginners.
We'll explore the complexities of hypertrophy, discussing the benefits of training to near failure, and compare various rep ranges. On the nutrition front, Dominic sheds light on tackling constipation through diet, emphasizing the roles of fiber, stomach acid, and even stress management. We'll also touch on the importance of correct exercise form, particularly for lunges and squats, and the advantages of unilateral movements for muscle development.
Dominic's background in athletics and exercise science adds depth to our conversation, as we discuss his journey from aspiring dentist to bodybuilding enthusiast and coach. Get ready for an episode packed with practical advice on supplements, including essential fatty acids, vitamin D, creatine, and magnesium, along with specialized recommendations for joint support and perimenopausal women. Plus, hear about exciting upcoming product releases from Revive.
Whether you're a beginner or an experienced athlete, this episode promises valuable insights to optimize your training, nutrition, and overall health. Stay tuned!
Timestamp Overview:
[00:00] - Introduction
[03:15] - Optimal Training Intensity and Volume
[11:45] - Training to Failure: RIR and Beginners' Techniques
[21:10] - Hypertrophy Insights and Recommendations
[29:30] - Nutrition Tips for Gut Health and Constipation
[38:00] - Impact of Diet on Digestive Health
[44:50] - Use of Supplements to Aid Digestion
[51:00] - Exercise Form Correction and Techniques
[58:20] - Preferred Training Exercises for Beginners
[01:05:40] - Training Consistency During Competition Prep
[01:13:00] - Training Splits and Program Adherence
[01:21:50] - Dominic's Background and Journey
[01:30:00] - Highlights of Upcoming Product Releases by Revive
[01:39:25] - Supplement Recommendations for Joint Support and More
[01:47:10] - Specific Guidance for Perimenopausal/Menopausal Women
[01:54:40] - Training Strategies for Delt and Glute Development
[02:02:25] - Wrapping Up and Final Thoughts
Follow Dominic Kuza:
Instagram: @_domkuza https://www.instagram.com/_domkuza
Website: https://team-kuza.com/?page_id=1830
Episode Availability: Catch this enlightening conversation with Dominic Kuza on all major podcast platforms such as Apple Podcasts, Spotify, Google Podcasts, and directly on our website.
Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation.
Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of knowledge to help you optimize your health and lifestyle!
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Welcome to another enriching episode of The Nutrition and Life Podcast, the podcast where we explore the intersection of fitness, nutrition, and personal well-being. I'm your host, Lisa Franz, and today I have the pleasure of speaking with Pam Greshock, a seasoned fitness trainer and co-owner of a CrossFit gym. With over 25 years in the fitness industry, Pam brings invaluable insights on structured workouts, goal setting, and creating a balanced lifestyle.
In this episode, Pam shares her personal experiences navigating middle age, managing symptoms like joint pain and brain fog, and the importance of focusing on foundational health habits such as sleep, hydration, and stress management. We delve into the concept of treating exercise as a non-negotiable part of daily life, much like brushing your teeth, and the benefits of written goals to maintain commitment and consistency.
Pam and I also discuss realistic fitness goals, the significance of having a dependable coach, and debunking common fitness myths. Whether you’re aiming to achieve a balanced diet, manage fat loss sustainably, or simply want to incorporate healthier habits into your daily routine, this episode is packed with practical advice and powerful motivators.
Join us as we explore how teamwork within families can help manage responsibilities, the role of flexibility over rigidity in diet and exercise, and the importance of positive body image and open conversations around food, especially with children. Pam's journey and her holistic approach to fitness are sure to inspire you to find your path to a healthier, more balanced life.
So, grab your favorite drink, settle in, and let’s dive into this conversation with Pam Greshock.
Timestamp Overview:
[00:00] - Introduction
[03:20] - Benefits of Structured Workouts
[08:45] - Delaying Gratification and Family Teamwork
[14:30] - Approaching Middle Age and Perimenopause Challenges
[21:15] - Basics: Sleep, Hydration, and Stress Management
[27:00] - Organization and Decision Fatigue
[33:20] - Treating Exercise as Essential Daily Activity
[38:45] - Writing Down Goals and Habit Stacking
[44:10] - Accountability and Coaching
[49:35] - Parenting Approach to Food
[56:50] - Exercise Routine and Training Beliefs
[01:06:15] - Debunking Fitness Myths
[01:12:40] - Achievable Fitness Goals
[01:19:20] - Coaching Benefits and Self-Perception
[01:26:45] - Positive Body Image and Parental Influence
[01:32:30] - Nutrition and Family Dynamics
[01:38:50] - Wrapping Up and Contact Information
Follow Pam Greshock:
Instagram: @pamgreshock_fitness https://www.instagram.com/pamgreshock_fitness/
Youtube: @pamgreshock
Episode Availability: You can listen to this engaging episode with Pam Greshock on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.
Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation.
Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of knowledge to help you optimize your health and lifestyle!
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Welcome back to another episode of The Nutrition and Life Podcast, where we explore the intersection of fitness, wellness, and peak performance. I'm your host, Lisa Franz, and today we have an inspiring and informative guest joining us—Dr. Jordan Feigenbaum, a doctor, coach, and co-owner of Barbell Medicine.
In this episode, Dr. Feigenbaum shares invaluable insights on injury recovery, emphasizing the importance of adjusting training velocities and finding a balanced "entry point" back to unrestricted movement. We delve into his personal experiences with overcoming injuries and common recovery mistakes to avoid. We also tackle the significance of mental resilience and maintaining mobility during recovery.
Beyond injury recovery, Dr. Feigenbaum elaborates on the often-debated subject of cardio for strength athletes and the necessity of cardiorespiratory fitness for long-term health. We explore how cardio complements resistance training, potentially lowering mortality risks and enhancing overall well-being.
Dr. Feigenbaum also introduces us to his approach to training periodization, balancing between hypertrophy, strength, and cardiovascular endurance. Plus, we discuss the nuances of creatine supplementation for cognitive and physical performance, and address the safety and misconceptions surrounding CrossFit.
For travelers, Dr. Feigenbaum provides practical tips on maintaining a fitness routine on the road, stressing flexibility with diet and exercise for sustainable health. Get ready for an episode packed with expert strategies, personal anecdotes, and evidence-based advice that will elevate your understanding of fitness and recovery. Let' Dive In!
Timestamp Overview:
[00:00] - Introduction and Welcoming Dr. Jordan Feigenbaum
[03:20] - Injury Recovery Techniques
[08:45] - Importance of Movement Velocity in Recovery
[13:50] - Mental Impact of Injuries and Recovery Strategies
[21:30] - Cardio for Strength Athletes
[28:20] - Long-Term Training for Hypertrophy and Strength
[35:25] - Cardiorespiratory Fitness and Its Importance
[41:15] - Balancing Cardio and Resistance Training
[47:05] - Training Periodization and a Holistic Approach
[53:30] - Creatine Dosing for Cognitive Performance
[1:00:40] - Discussion on CrossFit and Perceived Injury Risks
[1:12:15] - Managing Fitness and Health During Travel
[1:19:40] - Concurrent vs. Conjugate Training Methods
[1:27:50] - Understanding Progressive Overload and Loading
[1:34:15] - Final Thoughts and Takeaways
Follow Dr. Jordan Feigenbaum:
Instagram: @jordan_barbellmedicine https://www.instagram.com/jordan_barbellmedicine/
Twitter: @barbellmedicine https://twitter.com/barbell medicine
Website: https://www.barbellmedicine.com/
Episode Availability: Catch this episode on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.
Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation. .
Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of knowledge to help you optimize your health and lifestyle!
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Welcome back to another enlightening episode of The Nutrition and Life podcast! Today we have a remarkable guest, Dr. Torkil Færø, a seasoned general practitioner and author of the bestselling book, The Pulse Cure. With over 25 years of experience and having seen around 50,000 patients, Dr. Færø brings a wealth of knowledge to our discussion.
In this episode, we delve into the intricate relationships between exercise and stress management, exploring how physical and mental stress impacts athletes and the importance of energy recovery. We also uncover how food intolerances and changes in heart rate can signal health issues like migraines and muscle aches before physical symptoms appear.
Dr. Færø shares his insights on utilizing Continuous Glucose Monitoring (CGM) to understand individual responses to sugar and processed foods, and the critical role sunlight exposure plays in setting circadian rhythms and overall well-being. We discuss the significance of Heart Rate Variability (HRV) as an early indicator of stress and recovery, and practical lifestyle tips for balancing nutrition, sleep, and mindfulness.
We'll also touch on the importance of the autonomic nervous system, managing stress, and the fascinating benefits and limitations of wearable devices like the Oura ring and Garmin watch. From preventing burnout to the power of social interactions on relaxation, we cover it all. Whether you're an athlete, a health enthusiast, or someone seeking better stress management strategies, this episode is packed with actionable advice. So, stay tuned as we embark on a journey towards improved health and well-being with Dr. Torkil Færø. Let's dive in!
Timestamp Overview:
[00:00] - Introduction
[02:15] - The Importance of Physical and Mental Stress
[08:22] - Detecting Food Intolerances via Heart Rate Variations
[15:45] - Advantages of Continuous Glucose Monitoring (CGM)
[21:10] - The Role of Sunlight in Health
[28:30] - Impact of Environment on Well-being
[35:55] - Understanding Heart Rate Variability (HRV)
[42:40] - Practical Lifestyle Tips for Better Health
[47:30] - The Success of "The Pulse Cure"
[52:15] - Using Wearables to Monitor Health
[59:00] - Managing Stress and Preventing Burnout
[01:05:40] - Expedition Stages for Lifestyle Improvement
[01:12:55] - Closing Remarks
Follow Dr. Torkil Færø:
Instagram: @dr.torkil https://www.instagram.com/dr.torkil/
Website: https://thepulsecure.com/
Episode Availability: Tune into this insightful discussion with Dr. Torkil Færø on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.
Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation. .
Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of knowledge to help you optimize your health and lifestyle!
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Welcome to another insightful episode of The Nutrition and Life Podcast! Today, our host Lisa Franz sits down with Jeff Hoehn, a dedicated fitness coach and host of the "Mind Muscle Connection" podcast. Together, they delve deep into the nuances of managing diet, hunger, and overall well-being, especially for those on a fat loss journey. Jeff shares his personal struggles with gut health, revealing why he had to ditch chewing gum entirely. They discuss the critical balance between food volume and calorie intake, highlighting common mistakes in nutrition tracking that often hinder fat loss, like misjudging snacks, cooking sprays, and condiments.
This episode provides valuable tips on maintaining energy levels, tracking meals accurately, and understanding the impact of body composition on hunger. Jeff offers practical advice on stress management, emphasizing consistent sleep patterns and exposure to natural sunlight. He also explains the physiological effects of poor sleep on hunger and decision-making. Whether you're a beginner in macro tracking or striving to refine your approach, Lisa and Jeff's discussion is brimming with actionable strategies to help you navigate the complexities of diet, exercise, and hunger management. Tune in to learn how to make informed, mindful choices on your fitness journey!
00:00 Started working out young to build muscle.
05:39 Hunger is essential yet manageable for fat loss.
06:20 People struggling with quick-result diets and hunger.
10:06 Consistent meal timing helps with energy management.
13:16 Exercise energy compensation affects total expenditure efficiency.
16:23 Poor sleep impacts hunger, decision making, motivation.
19:43 Phone usage before bed impacts sleep quality.
22:57 Stress increases cravings for tastier, less healthy food.
26:32 Observe stress, adjust eating habits for balance.
30:48 Whole foods increase satiety over processed options.
33:29 Gum upsets gut; food volume impacts fullness.
38:17 Tips for hunger regulation and mindful eating.
41:31 Weigh food for accurate serving sizes, monitoring.
44:10 Underestimate calories; oils and butters add up.
46:15 Be honest about calorie intake, especially eating out.
51:11 Nutrition often overlooked in body composition struggles.
52:58 Excited for crossover podcast collaboration, Mind Muscle.
Follow Jeff Hoehn:
Instagram: @jeffhoehn_ https://www.instagram.com/jeffhoehn_
Website: https://jhhealth.net/
Episode Availability: Catch this insightful conversation with Jeff Hoehn on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and our very own website.
Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation. Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of wisdom to help you cultivate a healthier and more fulfilled life!
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Welcome to another episode of Nutrition and Life Podcast, where we delve into the intricate world of health, fitness, and competitive bodybuilding. Today’s special guest is Dr. Eric Helms, a seasoned natural bodybuilder, co-founder of team 3DMJ, and a senior research fellow at AUT New Zealand.
In this episode, Eric sheds light on the nuances of training frequency and recovery, contrasting weekend warrior workouts with more frequent weekly sessions. We explore his journey to triumphs in bodybuilding competitions, where his focus on medial delts and lats significantly enhanced his physique. Eric also shares an experimental approach to calf training that incorporates prolonged stretching with orthotics for hypertrophy.
We delve into individualized training plans and the challenges faced by advanced lifters, discussing the importance of balancing intensity, volume, and rest intervals to optimize muscle growth. Eric reflects on gaining 10 kilograms of lean mass over his career, highlighting the logarithmic nature of muscle growth and the effectiveness of different training strategies, from drop sets to supersets. He also touches on equal training responsiveness in men and women and considers the implications for beginner and intermediate lifters to progress effectively.
Join us as Dr. Helms combines his extensive experience with evidence-based insights, offering practical recommendations for achieving peak performance while maintaining balance and preventing burnout. Stay tuned for an engaging discussion that promises to enrich your fitness journey!
Timestamp Overview:
[00:00] - Introduction
[03:20] - Training Frequency and Recovery
[12:40] - Competition and Preparation Success
[21:15] - Experimental Calf Training Insights
[28:30] - Importance of Individualized Training Plans
[35:50] - Challenges and Strategies for Advanced Lifters
[44:30] - Intensity, Training Volume, and Avoiding Injuries
[53:15] - Gender Differences in Muscle Gain
[01:05:00] - Proximity to Failure and Training Recommendations
[01:15:45] - High Volume Training and Diminishing Returns
[01:26:00] - Muscle Group Specialization Cycle
[01:35:00] - Wrapping Up and Final Thoughts
Follow Dr. Eric Helms:
Instagram: @helms3dmj https://www.instagram.com/helms3dmj
Facebook: https://www.facebook.com/ericrhelms/
Website: https://3dmusclejourney.com/
Episode Availability: Catch this insightful conversation with Dr. Eric Helms on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and our very own website.
Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation. Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of wisdom to help you cultivate a healthier and more fulfilled life!
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Welcome back to the Nutrition and Life Podcast! In today's episode, we have the pleasure of hosting Hailey Babcock, a remarkable fitness and nutrition expert who specializes in empowering women over 40 to thrive in their health journeys. Hailey shares her inspiring story of transitioning from a high school cheerleader and gymnast to a dedicated strength trainer and Ironman triathlete. We dive deep into the challenges and triumphs she faced, including her knee surgery in 2019 that fueled her shift to strength training, her impactful Instagram journey during the pandemic, and her collaborations with notable figures like Stacey Sims.
Together with our host, Lisa Franz, Hailey discusses practical advice on strength training, the importance of protein intake, the nuances of cardio for aging women, and the significant lifestyle changes necessary for long-term success. From addressing common misconceptions about body composition changes during perimenopause and menopause to emphasizing sustainable fitness habits, this episode is packed with valuable insights. Whether you’re working out at the gym or opting for home routines, Hailey’s expert tips will guide you towards balanced strength and overall well-being.
Settle in for an episode loaded with expert advice, personal anecdotes, and practical tips to help you redefine your fitness journey. Let's get started!
Timestamp Overview:
[00:00] - Introduction
[03:10] - Hailey’s Fitness Journey: From Gymnastics to Ironman
[11:45] - Discovering Strength Training
[19:20] - Pandemic Influence and TRX Training
[25:35] - Importance of Protein Intake
[31:50] - Sustainable Lifestyle Changes
[38:15] - Training for Longevity
[45:05] - Exercise Advice for Women Over 40
[58:35] - Repetition Ranges and Safety Considerations
[01:04:10] - Mind-Muscle Connection and Effective Training
[01:09:55] - Behavior Change and Habit Building [
01:16:25] - Tackling Perimenopause Challenges
[01:22:30] - Efficient Workout Tips
[01:29:40] - Personal Transformation Story
[01:36:00] - Conclusion and Promotion
Follow Hailey Babcock:
- Instagram: @haileyhappensfitness https://www.instagram.com/haileyhappensfitness/
- Website: https://www.haileyhappensfitness.com/
Episode Availability: You can catch this enlightening episode with Haley Babcock on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.
Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation. Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of wisdom to help you cultivate a healthier and more fulfilled life!
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Welcome to another episode of The Nutrition and Life Podcast your go-to podcast for insightful discussions on fitness and nutrition! Today we are thrilled to introduce Charlie Bullock, a renowned coach from Team BioLayne with a Bachelor's in Exercise Science and a CSCS certification. At 30 years old, Charlie has dedicated his career to helping clients, mainly men aged 25 to 35, achieve their fitness goals while maintaining a social life.
In this episode, we'll delve into Charlie's training philosophy, which emphasizes consistency and progressive overload for muscle growth. He'll share valuable strategies for effective training, highlight the differences between training for strength versus hypertrophy, and debunk common myths around fad diets and calorie management.
Together, we'll explore the importance of forming sustainable habits, the complexities of creating personalized dietary plans, and how to navigate busy lifestyles without compromising fitness goals. From understanding the minimal effective dose approach to addressing the impact of the pandemic on fitness routines, Charlie offers a wealth of knowledge drawn from his extensive experience.
So, whether you're a fitness enthusiast or just beginning your journey, stay tuned for valuable insights and practical advice from Charlie Bullock that can help you make meaningful, lasting changes. Let's dive in!
Timestamp Overview:
[00:00] - Introduction[01:30] - Charlie Bullock's Background and Role with Team BioLayne[07:55] - Training Philosophy and Importance of Progressive Overload[15:20] - Strategies for Avoiding Training Variability[23:40] - Differences Between Training for Strength vs. Hypertrophy[31:15] - Sustainable Dieting and Avoiding Fad Diets[40:05] - Addressing Weight Maintenance vs. Weight Loss[50:30] - Common Myths and Misconceptions in Diet and Training[58:45] - Mental Strategies and Building Long-Term Habits[01:05:00] - Adapting Fitness Plans to Busy Lifestyles[01:13:20] - Nutritional Strategies and Importance of Protein and Fiber[01:20:00] - Wrapping Up and Contact InformationFollow Charlie Bullock: Instagram: @charliebullockk_ https://www.instagram.com/charliebullockk_/ Website: https://biolayne.com/coach/charlie-bullock/
Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation. Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of wisdom to help you cultivate a healthier and more fulfilled life!
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Welcome to the Nutrition and Life Podcast, the podcast that dives deep into exercise & nutrition. In this episode, we are thrilled to have Dr. Darren Candow, an esteemed professor, scientific adviser, consultant, and creatine specialist, joining us. Dr. Candow has dedicated over two decades to researching the multifaceted benefits of creatine. Today, he'll shed light on the pivotal role creatine plays in cognitive functions, recovery from traumatic brain injuries, management of clinical depression, and its promising effects on bone health, especially in postmenopausal women.
We'll explore the nuances of creatine supplementation, effective dosages, and its interaction with exercise and other substances like caffeine. Dr. Candow will share his personal experiences, discuss research findings, and provide practical advice on incorporating creatine into daily routines for overall health and wellness.
Stay tuned as we delve into the science behind creatine and its far-reaching implications for not just athletes, but everyone aiming to improve their physical and mental health.
Timestamp Overview:
[00:00] - Introduction
[03:10] - Understanding Creatine and Cognitive Effects
[10:45] - Creatine's Role in Traumatic Brain Injury (TBI) Recovery
[17:25] - Addressing Clinical Depression with Creatine
[23:40] - Creatinine as a Blood Marker
[30:15] - Creatine's Impact on Bone Health
[38:00] - Synergies Between Creatine and Exercise
[44:20] - Creatine-Caffeine Interaction [
50:35] - Forms and Dosage Recommendations for Creatine
[58:10] - Timing and Water Retention Considerations
[01:04:45] - Creatine for Special Populations [
01:11:30] - Dr. Candow's Personal Experience and Research Focus
[01:19:00] - Closing Remarks and General Advice
Follow Dr. Darren Candow: Instagram: @dr.darrencandow https://www.instagram.com/dr.darrencandow/
Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation.
Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of wisdom to help you cultivate a healthier and more fulfilled life!
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Lisa Franz welcomes listeners to another enlightening episode of the Nutrition and Life podcast, featuring Alex Bush—an accomplished coach, co-founder of Physique Development, and podcast host. Today’s discussion dives into Alex’s extensive experience in muscle development and personalized coaching.
In this episode, Alex shares insights from his 18-part muscle series, co-created with his wife, Sue, which breaks down muscle anatomy, function, and includes detailed cheat sheets for subscribers. He offers invaluable training tips for effectively targeting lats and recommends the best equipment for enhancing exercise efficacy.
Listeners will also explore Alex's journey—from his early passion for resistance training to becoming a renowned figure in the strength and conditioning landscape, including insightful anecdotes from his athletic and coaching background.
Alex emphasizes the importance of individualized coaching and robust intake processes, provides practical advice on meal planning and injury prevention, and shares his dynamic approach to balancing rigorous training and recovery.
Stay tuned for Alex’s professional advice on the nuances of fitness and nutrition, as well as his entrepreneurial aspirations, which aim to evolve the Physique Development brand by combining online resources with in-person education. Whether you’re an athlete, coach, or fitness enthusiast, this episode promises to deliver actionable takeaways to enhance your training regime and overall well-being. Don’t miss out on Alex Bush’s expert perspectives and the specialized knowledge he brings to the table!
Timestamp Overview:
[00:00] - Introduction by Lisa Franz [03:15]
- Overview of Alex's Podcast Series [08:45]
- Training Tips for Lats [15:30]
- Equipment Recommendations for Effective Training [20:05]
- Alex’s Background and Journey into Coaching [26:40]
- Importance of Individualized Training and Nutrition Plans [32:10]
- Comprehensive Intake and Psychological Assessment Processes [38:50]
- The Dynamic Stretching Routine: Key to Alex’s Training Prep [43:25]
- Alex’s Running Experience and Injury Prevention [49:00]
- Physique Development Aspirations and Future Plans [54:15]
- Challenges of Online versus In-Person Training [59:40]
- Common Overcomplications in Fitness and Nutrition [01:05:10]
- Key Focus Areas for General Population Clients [01:10:45]
- Alex Bush’s Personal Goals and Training Regimen [01:16:20]
- Final Thoughts and Recommendations [01:20:00] - Closing Gratitude and Promotion
Follow Alex Bush: Instagram: @alexbush__ https://www.instagram.com/alexbush__
Episode Availability: You can listen to this insightful episode with Christina Flach on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.
Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation. Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of wisdom to help you cultivate a healthier and more fulfilled life!
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Welcome to another episode of the Nutrition and Life Podcast! Today we have a truly inspiring guest—Christina Flach. Christina is a celebrity makeup artist, CEO, philanthropist, and mother of five, with a wealth of knowledge about beauty and wellness.
In this episode, Christina shares her expert tips on maintaining beauty from the inside out. We dive deep into the importance of hydration, especially for women undergoing hormonal changes, and efficient ways to ensure consistent water intake, like keeping a water bottle in your car. Christina also reveals her delicious "Swamp Juice" recipe, packed with antioxidant-rich foods like blueberries and beets, and discusses how adding simple, flavorful twists can make healthy eating more enjoyable.
We'll explore how planning ahead with nutritious snacks can boost your metabolism and keep guilt at bay when indulging in occasional treats. Plus, Christina offers valuable insights into skincare, including the benefits of collagen supplements, dry brushing, and effective routines for different skin needs. Join us for an episode filled with practical tips, wholesome advice, and inspiring takeaways to help you live a healthier, happier life. Don't forget to follow Christina on social media for more resources and insights. Let's dive in!
Timestamp Overview:
- [00:00] - Introduction - [03:20]
- Importance of Hydration - [10:00]
- Detoxification for Women - [15:45]
- Antioxidant-rich Foods and "Swamp Juice" Recipe
- [21:50] - Eating Habits and Meal Planning
- [30:15] - Guilt-free Indulgence and Metabolism Talk
- [35:40] - Benefits of Collagen for Skin Health
- [41:25] - Staple Foods in Diet and Diverse Meals
- [49:00] - Christina's Morning Routine and Self-Kindness Practices
- [54:20] - Dealing with Unproductive Days
- [1:01:10] - Creating a Pleasant Work Environment
- [1:08:00] - Healthy Living and Skin Care Tips
- [1:14:30] - Overall Wellbeing and Closing Remarks
Follow Christina Flach: - Instagram: @christinaflachmakeup https://www.instagram.com/christinaflachmakeup/ -Website: https://www.christinaflach.com/ .
Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation. Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of wisdom to help you cultivate a healthier and more fulfilled life!
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Welcome back to the Nutrition and Life Podcast! In today's episode, we'll be diving deep into the world of fitness and effective training methodologies with our special guest, Dr. Tony Boutagy. Tony, a seasoned personal trainer and exercise physiologist from Australia, is here to share his insights on building a well-rounded fitness regime.
We'll explore Tony's "Training to Train" program that focuses on progressing clients from basic movement literacy to advanced high-level training. Tony introduces us to the concept of using classic periodization, balancing strength and endurance, and the significance of recovery to prevent injuries. We also discuss the unique mindsets of elite athletes, the importance of psychological recovery, and the evolving role of women in strength training.
Join us as Tony shares his passion for continuous learning, his multifaceted approach to fitness, and how to adapt training for various populations, from beginners to seasoned athletes. Whether you're a personal trainer, an enthusiast, or someone looking to optimize your fitness journey, this episode is packed with valuable takeaways. Let's get started!
Timestamp Overview:
- [00:00] - Introduction and Tony Boutagy's Background
- [04:30] - Classical Periodization and Univariate Models
- [12:00] - Insights on Elite Athletes and Their Mindsets
- [19:45] - Training for Longevity, Performance, and Aesthetics
- [27:20] - Balancing Training and Recovery
- [34:10] - Importance of Psychological Recovery
- [41:50] - Adapting to Individual Needs and Circumstances
- [47:30] - Tony's Learning Philosophy and Interests
- [56:15] - The Rise of Women in Strength Training
- [01:03:00] - Common Mistakes in Fitness Training
- [01:09:45] - Tony's Courses and Mentorship - [01:17:30]
- Conclusion and Resources
Follow Tony Boutagy:
- Instagram: @tonyboutagy https://www.instagram.com/tonyboutagy/
- Website: https://www.tonyboutagy.com/
Episode Availability: Catch this inspiring episode with Tony Boutagy on all major podcast platforms like Apple Podcasts, Spotify, Google Podcasts, and directly on our website.
Connect with Us: Visit our website at https://www.nutritioncoachingandlife.com for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation. Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more phenomenal content to you. Join us next time on the Lisa podcast for another enriching discussion to elevate your health journey!
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Welcome to another enlightening episode of the Nutrition and Life Podcast! Today, we're thrilled to have Holly Tiarne Baxter, a renowned dietitian, bikini competitor, and coach with over 13 years of experience, join us.
In this episode, Holly Baxter emphasizes the value of broadening the reasons for training to include performance accomplishments and empowerment, and sheds light on her meticulous 24-week slow prep process for competitions, balancing personal challenges and professional commitments.
Join us as we explore Holly's wealth of knowledge on topics such as effective training volumes, flexible dieting, weight fluctuations, and the psychological aspects of body image and self-worth. We also discuss her company's recent research on muscle growth, Holly's experience with misdiagnoses, and her dedication to creating low-FODMAP recipes for those with digestive issues. This episode is packed with practical advice for anyone navigating the complex world of fitness, nutrition, and overall well-being.
00:00 Client motivated competing in natural Olympia competition.
03:48 Competed in shows, built businesses, evidence-based approach.
07:30 Balancing work, personal stress, and weight loss.
13:46 Research focuses on exercise and nutrition findings.
16:39 Lab finds higher results, caution in training.
20:20 Research suggests limited evidence for lengthened training.
22:34 Varied pathways lead to muscle fatigue in training.
27:31 Shorter rest periods for efficient muscle training.
31:44 Diverse education led to love for food.
32:41 Transition from sweet to healthy, creating appealing recipes.
38:19 Sweet treats led to gut issues, intolerance discovered.
42:03 Consider conscious choices, test sweeteners, manage body image.
45:14 Food changes impact weight, flexibility is key.
48:07 Understanding body, confidence, and intentional information consumption.
50:30 Embracing different body phases and training for health.
Follow Holly Baxter!
Instagram: @hollytbaxterhttps://www.instagram.com/hollytbaxter/Connect with Us!
Visit our website at https://www.nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation.
Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more phenomenal content to you. Join us next time on the Lisa podcast for another enriching discussion to elevate your health journey!
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Welcome to another insightful episode of The Nutrition and Life Podcast, where our host, Lisa Franz, dives deep into fitness, nutrition, and wellness with Dr. Allan Bacon. So, sit back, relax, and get ready to enhance your health and fitness approach with this enriching conversation. Let's jump in!
*Slight correction: Dr. Allan Bacon mentioned resting metabolic rate doesn't begin to drop until age 60. The rate it which it decreases is 0.7%, not 0.1% as initially mentioned in the podcast.
Timestamp Overview: - [00:00] - Introduction - [02:30]
- Importance of Rest Days for Muscle Recovery
- [08:45] - Implementing Light Activities and Adjusting Training Intensity
- [15:20] - Differentiating Training Needs Based on Life Stages and Stress Levels
- [22:00] - Myth vs. Reality: Metabolism and Aging
- [30:15] - The Role of Strength Training in Injury Prevention
- [37:40] - Debunking Ice Bath Myths and Alternative Practices
- [45:30] - Embracing Consistency in Exercise and Diet
- [52:50] - Nuances of Protein Intake and Body Composition
- [01:00:00] - Nutrient Timing and the Anabolic Window
- [01:08:10] - Tailoring Meal Frequency and Adequate Protein Distribution
- [01:15:45] - Practical Recommendations for Fat Loss and Muscle Maintenance
- [01:22:20] - Addressing Common Misconceptions and Misinformation
- [01:30:10] - Empowering Listeners with Knowledge and Sound Advice
- [01:37:10] - Conclusion and Contact Information
Key Discussion Points:
1. Importance of Rest Days: - Sustaining muscle recovery and adaptation. - Importance of pacing and recognizing individual training thresholds.
2. Adjusting Training Intensity: - Implementing light cardio on rest days. - Nuanced approach to exercise based on soreness and workout intensity.
3. Differentiating Training Based on Life Stages: - Discussing the impact of aging, stress, and hormonal changes on training. - Training considerations for different phases of life, including menopause.
4. Metabolism and Aging Myths: - Addressing myths around metabolism decrease before age 60. - Lifestyle changes vs. age-related changes in metabolism.
5. Strength Training for Injury Prevention: - Highlighting the importance of strength and lean muscle in preventing injuries. - Common misconceptions about stretching and injury prevention.
6. Debunking Ice Bath Myths: - Examining the misleading claims about dopamine release and ice baths. - Alternative practices with comparable or superior benefits.
7. Consistency in Exercise and Diet: - Emphasizing the impact of consistent, small efforts over erratic behaviors. - Pragmatic tips for sustainable health practices.
8. Protein Intake and Body Composition: - Discussing the potential benefits of higher protein intake. - Nuances in protein recommendations and their applications.
9. Nutrient Timing: - Importance of total daily protein intake vs. immediate post-workout consumption. - Understanding the "anabolic barn door" period.
10. Meal Frequency and Protein Distribution: - Recommendations for optimal meal frequency and protein dosage per meal. - Tailoring advice based on individual goals and dietary habits.
Follow Dr. Allan Bacon: - Instagram: @drallanbacon https://www.instagram.com/drallanallanbacon/ - Website: Maui Athletics https://www.mauiathletics.com/
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Welcome to another empowering episode of the Nutrition and Life podcast! Today, we are joined by two incredible fitness personalities—Stephanie Sanzo, a distinguished fitness model and trainer, and her partner in business and life, Jamie Bisset. Together, they’ve crafted the revolutionary training app, Lift It, which has transformed countless fitness journeys by offering flexible and personalized dynamic programs. In this episode, we delve into Stephanie's unique approach to training that combines powerlifting and bodybuilding for optimum strength and physique. Discover how she navigates her unpredictable schedule and the holistic health practices that keep her balanced. Jamie introduces us to the latest updates on their app, highlighting its versatility for users with different goals and lifestyles—especially beneficial for busy moms and those with hectic schedules. We'll also explore their decision to prioritize their new podcast, "Steph and Jamie," as they share a more personal insight into their lives and challenges. Their candid discussion on the psychological impacts of extreme dieting, the importance of consistency, and the power of enjoying the process will leave you inspired to approach fitness and life with a balanced mindset. So, tune in and join Lisa, Stephanie, and Jamie as they offer valuable insights, laugh over lighthearted stories, and motivate you to take small but powerful steps toward a healthier lifestyle. Let's get started!
Follow Our Guests: - Stephanie Sanzo's Instagram: @stephaniesanzo https://www.instagram.com/stephaniesanzo/ - Jamie Bisset's Instagram: @jamie.bisset https://www.instagram.com/jamie.bisset/ - Steph and Jamie Podcast: @steph_and_jamie https://www.instagram.com/steph_and_jamie/ - Lift It App: https://liftit.app/ - Website: https://stephaniesanzo.getsitepop.com/
Episode Availability: You can catch this engaging episode with Stephanie Sanzo and Jamie Bisset on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and directly on our website.
Connect with Us: Visit our website at [https://www.nutritioncoachingandlife.com](https://www.nutritioncoachingandlife.com) for more information about the podcast and to access our archive of episodes. Connect with us on social media for the latest updates and to join the conversation. Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us deliver more content just like this. Join us next time on the Lisa podcast for another insightful journey into optimizing your health and lifestyle!
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Welcome back to another episode of the Nutrition and Life podcast! Today we have a fascinating conversation lined up with functional nutrition coach Dane Anderson.
In this episode, we explore how inflammation can disrupt hormone functioning and cellular communication. Dane shares practical advice on assessing insulin resistance and inflammation through blood sugar testing, and the importance of parasympathetic activity, stress management, and reducing inflammation for improving health and weight loss.
Lisa shares her own experiences with weight fluctuation and training, leading to an insightful discussion on cortisol, aldosterone, and water retention. We underline the significance of understanding weight monitoring and client education in making informed health choices.
Dane also unpacks his rich background, shaped by his dietitian mother, education in psychology and business, and extensive certifications in functional nutrition. Together, we reflect on our experiences at the Metabolic Mentor University summit and discuss the nuances of fasting, autophagy, and creating supportive environments for dietary changes. -
Welcome back to the Nutrition and Life Podcast. Today, I'm excited to dive into another solo Q&A session where I'll be addressing some of your most pressing questions about fitness, nutrition, and lifestyle adjustments. In this episode, I'll share insights from my own journey, including my current training splits and what it looks like to transition through different phases of my fitness goals. We’ll explore efficient workout strategies for those with limited time, the importance of tailored training volumes, and why recovery is just as crucial as the workouts themselves.
I'll also tackle some dietary queries, particularly focusing on how to manage saturated fats for better cholesterol levels, and provide practical food swaps to support a heart-healthy diet. I'll share Coach Allison's inspirational story on managing cholesterol through dietary changes, and I'll point you towards her valuable blog for more in-depth insights.
For those battling sleep issues, I’ll delve into sleep hygiene tips and supplements that can enhance your nightly rest, while also discussing the limitations of technology like sleep trackers. Plus, I’ll walk you through my personal process of setting fitness goals with a periodized approach—balancing the desire to feel healthy, maintain a confident physique, and ultimately find clarity in individual goals. So grab your earphones and get ready for an episode packed with actionable advice and personal anecdotes to help you live a healthier, more balanced life. Let's get started! -
Welcome back to another enlightening episode of "Lisa," where we dive deep into the world of health and wellness to help you live your best life. I'm your host, Lisa Franz, and today we have a fascinating discussion lined up with our special guest, Dr. Eric Fete. Dr. Fete is a seasoned fitness physician and the owner of Primex, who transitioned from emergency medicine to the realm of preventive health, focusing on hormone optimization, peptide therapy, and natural living.
In this episode, we'll explore the remarkable benefits of oral estradiol in preventing heart problems and reducing risks of cardiovascular diseases, Alzheimer's, and stroke. Dr. Fete stresses the critical importance of working with knowledgeable healthcare providers to avoid the misuse and abuse of hormone therapies and GLP-one agonists, emphasizing that these powerful tools must be handled with care.
We'll delve into the cutting-edge world of peptide therapy, which Dr. Fete believes to be the future of medicine. He'll share insights into how peptides can improve everything from weight loss and gut health to pain management and cognitive functions, all while prioritizing safety and effectiveness.
We'll also discuss some practical recommendations, like eliminating unhealthy seed oils and incorporating healthy fats, omega-3s, and supplements like CoQ10 for cellular function. Dr. Fete's advice on exercising, maintaining a balanced diet, and managing stress and sleep will provide you with a holistic approach to health.
Additionally, Dr. Fete will debunk common myths about hormone therapy and menopause, highlighting the importance of hormones like estradiol and testosterone in women's health, particularly during perimenopause and menopause. We'll also touch on the significance of muscle health, strength training, and higher protein intake for longevity and overall well-being.
And don't miss out on Dr. Fete's resources, including a free download of his hormone therapy secrets, a lose-the-gut cheat sheet, and his book recommendation "The Ruthless Elimination of Hurry." Plus, check out his own podcast, "Relentless Vitality," for more on optimizing health and performance.
So grab your headphones and get ready for a power-packed episode of The Nutrition and Life Podcast, Let's dive in! -
Welcome to another exciting episode of the Nutrition and Life podcast! In today's episode, our host Lisa Franz sits down with the inspiring Sue Bush, co-owner of Physique Development. Sue opens up about her personal journey with weight, body image, and mental health, offering invaluable insights into the complex relationship between the scale, emotions, and overall well-being.
Together, Lisa and Sue explore the impact of sleep, stress, and meal timing on weight, and the importance of adjusting behaviors rather than letting the scale dictate emotions. Sue shares the transformative power of gaining knowledge, finding workout partners, and setting personalized health and fitness goals.
From practical advice on gut health and the benefits of flexible dieting, to the challenges of maintaining a slight surplus for muscle growth, this episode is packed with actionable tips and real-life examples. Sue provides a glimpse into her coaching philosophy, emphasizing accountability, consistency, and the significance of mental health in achieving sustainable results.
Get ready to dive deep into the factors influencing weight, strategies for maintaining dedication, and the importance of mental health in your wellness journey. -
Welcome to another exciting episode of the Nutrition and Life Podcast! Our guest today is Brandon DaCruz, a renowned online nutrition and physique coach, certified nutritionist, fitness model, and NPC competitor. In this episode, Brandon breaks down his expert approach to achieving a lean muscular physique through sustainable muscle gain and fat loss phases. He dives into the science of building muscle, emphasizing long-term commitment and strategic planning with a 4-to-1 ratio of muscle-building phases to fat loss phases. We'll explore effective training techniques, such as increasing side delts volume and frequency, and the importance of maintaining metabolic rate with a high energy flux lifestyle. Brandon also shares his insights on dietary strategies, the benefits of whole foods, protein intake, and the pros and cons of prolonged dieting. Get ready to learn about metabolic restoration, deltoid specialization, and how to set tangible goals to stay connected to your fitness journey. Whether you’re a fitness enthusiast or a passionate coach, this episode is packed with valuable tips to help you and your clients achieve optimal results. So, tune in now and let's dive into the world of fitness and nutrition with Brandon DaCruz!
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