1:20 Why do fitness professionals become business and dating coaches?

5:30​ Insecurities about physical traits and what matters most in dating

13:13 Why the pickup industry is so cringy

20:25​ Libido talk and more on the pickup industry

32:55​ Our opinions on how much our girlfriends being into fitness matters to us

Recommended resources for the week:

https://youtu.be/YKY5zSuny9s

https://youtu.be/REjUkEj1O_0

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

You can find Ábel at:https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

https://www.instagram.com/ssdabel

https://www.facebook.com/groups/sustainableselfdevelopment/

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

Hosted on Acast. See acast.com/privacy for more information.

3:08​ Lazar Angelov's recent video on his natural status

5:55​ Abel’s rant on “Natty or not “ callouts

10:14​ The ethics of “natty or not” videos

17:04​ Discussing the ethics of public callouts

22:35​ Ridiculous ways of assessing someone's natural status

28:37​ Incentives for gear use in different sports

36:35​ Would we use gear? And why do people consider using it?

51:25​ The cognitive dissonance of not wanting to use testosterone, but looking for “natural” test boosters

56:10  The drawbacks of admitting using PED’s as a coach or influencer

1:07:42​ Why we value "natural" things more than artificially enhanced things

1:20:49​ My recommended resource for the week

Recommended resource for the week:

https://www.imdb.com/title/tt2106476/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

You can find Ábel at:https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

https://www.instagram.com/ssdabel

https://www.facebook.com/groups/sustainableselfdevelopment/

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

Hosted on Acast. See acast.com/privacy for more information.

In this episode we covered:

0:00​ Abel’s diet update and the impact of tiredness / lack of sleep on cravings

8:40​ Abel reflecting on a memory that stuck with him

11:15​ Why “knowledge isn’t the answer”

18:35​ My take on the concept of “metabolically healthy obesity”

39:20​ Why losing weight after becoming obese is so hard

42:40​ Giving fitness advice to loved ones and my personal struggle with this

1:12:50​ Recommended resources for the week

References:

https://academic.oup.com/eurjpc/advance-article/doi/10.1093/eurjpc/zwaa151/6105192

Recommended resources:

https://www.imdb.com/title/tt11382384/

https://youtu.be/1rpFEVGJjtA

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

You can find Ábel at:https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

https://www.instagram.com/ssdabel

https://www.facebook.com/groups/sustainableselfdevelopment/

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

Hosted on Acast. See acast.com/privacy for more information.

Topics discussed:

6:05 Why do we talk about genetics so often?

32:50 The pros and cons of trying to "optimize" everyting

36:36​ Body fat percentages and different people looking different at the same body fat level

44:00​ P-ratio and the optimal body fat percentage for starting a "bulking" phase

54:20​ Why taking advice from naturally lean people is often problematic

1:03:03 Do we have disordered eating?

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

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You can find Abel at:

https://abelssd.com/

Get all the previous podcast episodes:

https://themuscleengineer.podbean.com/

Hosted on Acast. See acast.com/privacy for more information.

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandrasYou can find Abel at:https://abelssd.com/

Get all the previous podcast episodes:

https://themuscleengineer.podbean.com/

Hosted on Acast. See acast.com/privacy for more information.

We also talk about how different governments handled the pandemic, how our thoughts about COVID-19 have evolved since it got serious back in March, and some fitness related stuff as well. Enjoy!

Topics discussed:

3:14 Update’s on Abel’s gym situation

6:45 How the world got separated based on how they handled COVID-19

9:45 My personal issues, including our dog getting sick (and since then, sadly passing away)

14:20 Lessons from the lockdown - the role of money and physical exercise

23:45 Our opinion on COVID-19 and how it’s changed since March

43:51 Physique update after the lockdown, perma-dieting and more

1:05:43 Not following through with your goals, plans & correlations between fitness goals and other goals

You can find Ábel at:https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

https://www.instagram.com/ssdabel

https://www.facebook.com/groups/sustainableselfdevelopment/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

Hosted on Acast. See acast.com/privacy for more information.

Topics discussed:

2:40 Brief mention of Joe’s TRT episode with the Muscle Mentors

5:10 Laying the groundwork for the subject of the episode

7:20 Oral only “cycles”

11:45 How can non-testosterone derived compounds still shut down the HPTA axis

19:30 Blasting and cruising, then coming off completely

30:55 Fertility after long term AAS use

33:00 Long term use of a low-ish dose of testosterone as a higher level “TRT”

38:20 Using a lower amount to have the best benefit:risk ratio

46:05 The correlation between serum T levels and muscle gains

51:50 the classic 1996 Bhasin study

Resources mentioned:

https://soundcloud.com/user-807184081/guest-interview-17-dr-dean-st-mart-blasting-cruising

https://soundcloud.com/user-807184081/guest-interview-18-joe-jeffery-the-safety-of-long-term-testosterone-replacement-therapy-use

https://beastfitnessradio.libsyn.com/estrogen-roundtable-with-lyle-mcdonald-broderick-chavez

https://www.nejm.org/doi/full/10.1056/nejm199607043350101

You can find Joe at:

https://joejefferycoaching.com/

https://www.instagram.com/joejefferycoaching/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme

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În episodul de azi am discutat cum ni s-au părut anii de facultate, cât de bune au fost informațiile primite și ce „dispute” am avut cu profesorii când a venit vorba de „controverse” precum consumul de proteine sau suplimentarea cu creatină.

Cei care vor să lucreze cu mine mă pot contacta pe email:

andreiszotak@gmail.com

Mă găsiți pe social media:

https://www.instagram.com/szotaktme

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Pe Mădă o găsiți pe:

https://www.instagram.com/nutrimada11

https://www.facebook.com/ungur.madalina

Hosted on Acast. See acast.com/privacy for more information.

Enjoy!

You can find Ábel at:https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

https://www.instagram.com/ssdabel

https://www.facebook.com/groups/sustainableselfdevelopment/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

Hosted on Acast. See acast.com/privacy for more information.

Enjoy!

You can find Ábel at:https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

https://www.instagram.com/ssdabel

https://www.facebook.com/groups/sustainableselfdevelopment/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

Hosted on Acast. See acast.com/privacy for more information.

Topics discussed:

2:45 A general overview of chrononutrition

12:15 Lifting weights, counting calories and monitoring physical activity and how that might impact food timing considerations

25:20 Theoretical benefits vs the practical aspects of pushing calories towards the latter part of the day

30:05 Can you use caffeine instead of food to entrain a healthy circadian rhythm?

32:05 Early TRF vs a more balanced protein spread for muscle gain / fat loss

42:50 COVID-19 and it’s impact on people’s schedule (shifting most towards a “later chronotype”)

49:40 How can you determine what your real chronotype is?

53:10 Final considerations for the lockdown

56:50 Closing thoughts and take-aways

Resources mentioned:https://academic.oup.com/jcem/article-abstract/105/3/e211/5740411

https://www.thewep.org/documentations/mctq

Related episodes:

https://sigmanutrition.com/episode271/

https://sigmanutrition.com/episode296/

https://sigmanutrition.com/episode302/

You can find Danny at:

http://sigmanutrition.com

https://www.instagram.com/dannylennon_sigma

https://twitter.com/nutritiondanny

https://www.facebook.com/sigmanutritionandperformance

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

Hosted on Acast. See acast.com/privacy for more information.

Enjoy!

You can find Ábel at:https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

https://www.instagram.com/ssdabel

https://www.facebook.com/groups/sustainableselfdevelopment/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

Hosted on Acast. See acast.com/privacy for more information.

You can find Ábel at:https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

https://www.instagram.com/ssdabel

https://www.facebook.com/groups/sustainableselfdevelopment/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

Hosted on Acast. See acast.com/privacy for more information.

The lessons:

1. Discipline equals freedom – everything you want is on the far side of hard work
2. Extreme ownership – your circumstances are YOUR responsibility
3. What you most want is to be found where you least want to look
4. The fool is the precursor to the savior
5. Tell the truth; or at least don’t lie
6. Compare yourself to who you were yesterday, not who someone else is today
7. You can’t help someone who doesn’t want to be helped
8. The loads you’re using are irrelevant if your execution is off
9. Progressive overload (getting stronger in moderate rep ranges) is still key – use a logbook!
10. There’s only so much volume you can do in any given session
11. Find exercises that fit YOU and that can be progressed for a long time
12. People should be much more afraid of undertraining than overtraining
13. Genetics are still key, and no amount of hard work will overcome them
14. Drugs don’t just “only help a little”
15. The key to long term weight loss / maintenance is a dietary approach (and a meal frequency) that YOU can actually enjoy
16. The more extreme your goals, the more extreme the sacrifices you have to make in return
17. How many calories someone else eats is IRRELEVANT – move more if you want to eat more
18. Train to get stronger / build muscle; diet to lose fat
19. Sleep is still the most potent ANABOLIC (legal) tool you have at your disposal; the more, the better

“How do you help someone who’s lost? “ video (MUST WATCH! ) :

https://youtu.be/JzkXZAD_cT8

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme

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Beside being the host of my #1 go-to nutrition podcast, Sigma Nutrition Radio, Danny is also an educator in the field and as a practician, works with elite combat sports athletes on the exact issue we’re discussing here.

Topics discussed:

4:32 The difference in muscularity between people who have similar “stats”

8:25 Where is the sweet spot between muscle mass, leanness and cardiovascular conditioning; how to decide what’s the best weight class for an athlete?

22:25 How far off the scale weight should you be 1 week out and where is that weight drop coming from?

32:18 Difference in water intake between MMA vs bodybuilding peak weeks

42:42 How much weight can you -or should you – cut in the last hours before weigh-ins?

46:50 Rehydration / refueling - how much can you safely “regain” and what’s the most effective strategy?

55:28 How to deal with anxiety and avoid being bloated before or during a fight?

1:00:40 Would Danny get rid of weight cutting, or what changes he’d make?

1:06:30 Closing thoughts on the episode

You can find Danny at:

http://sigmanutrition.com

https://www.instagram.com/dannylennon_sigma

https://twitter.com/nutritiondanny

https://www.facebook.com/sigmanutritionandperformance

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

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http://themuscleengineer.podbean.com/

Hosted on Acast. See acast.com/privacy for more information.

Eric has PhD in strength and conditioning, and is a research fellow for AUT at the Sports Performance Research Institute New Zealand. Along with Greg Nuckols and Dr. Mike Zourdos, he created the monthly research review MASS (Monthly Applications in Strength Sports), which is my go-to resource for keeping up-to-date with the scentific literature. He is also the author of the Muscle & Strength Pyramid books, which are one of my top recommendations for people interested in dieting and training for bodybuilding.

Topics discussed, with time stamps:

5:30 What got Eric into bodybuilding / lifting weights and does he think the reason why people start lifting nowadays has changed?

12:55 Why do most people quit the gym after a couple of months?

19:20 How long should people train initially before deciding the gym is not for them?

24:54 How can you manage social media and following others, while not feeling demotivated by your own progress in comparison

38:14 Eric’s take on the notion that within 3-5 years you can be as big as you’re ever going to get vs the other view that natural bodybuilders need decades to build their best physique

49:45 Once we’ve fallen in love with lifting, how can we prevent falling into the other extreme, where our whole identity is defined by our looks?

1:02:35 Using steroids and other anabolic substances, to compensate for a lack of patience or willingness to work hard, or in an attempt to build a certain physique, to impress others

1:20:30

My biggest lessons from the episode

You can find Eric at:

https://3dmusclejourney.com/

https://www.strongerbyscience.com/mass/

https://www.instagram.com/helms3dmj/

https://muscleandstrengthpyramids.com/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

Hosted on Acast. See acast.com/privacy for more information.

Topics discussed, with time stamps:

2:10 Life in the last 6 months, and what made Ábel  start a photoshoot prep?

10:25 Why body fat / LBM math never works out and what are the causes of muscle loss during a deep end of a cut?

19:30 Why knowledge isn’t the answer and what changed for Ábel since 2017?

28:25 Justifying self-destructive behaviors and helpful eating habits during a dieting phase

47:40 How can you manage emotional impulses / cravings?

55:43 How did strength levels hold up during the cut?

59:43 How has life changed? Do women want to constantly rape you once you’re very lean?

1:01:50 Our skewed perception of what’s a “good physique” – regular people vs world class natural pros vs movie stars

1:10:10 Closing thoughts

You can find Ábel at:https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

https://www.instagram.com/ssdabel

https://www.facebook.com/groups/sustainableselfdevelopment/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

Hosted on Acast. See acast.com/privacy for more information.

Topics discussed with time stamps:

4:00 Gary’s thoughts about physiotherapy school, overall experience, likes, dislikes

10:18 Foam rolling, cupping, other “recovery methods” and the notion that “If high level athletes do it, it must be good. “

17:10 If you expect something to help, it probably will

26:53 Heel elevation during squats – why can it be beneficial?

49:33 Spinal flexion under load – “stiff vs mobile spine” theory

1:00:00 Cervical extension during squats - does it really “shut off” the glutes? Should we cue looking down during squats and deads?

1:15:05 Key lessons from this episode

Join the FREE Triage Method Facebook group:

https://www.facebook.com/groups/triagemilitia/

You can find Gary at:https://www.facebook.com/triagemethod/

https://www.instagram.com/skinnygaz/

https://www.instagram.com/triagemethod/

https://triagemethod.com/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

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Topics discussed with time stamps:

3:18 – Experience as an intern with Renaissance Periodization and Dr. Mike Israetel

5:20 - Volume prescription for online and in-person clients

8:10 - Adding sets throughout a mesocycle

11:20 - Jordan Peters as an example of being open minded in the fitness industry

15:20 - Prescribing RIR to clients

21:30 - The effective reps model and the recent article by Greg Nuckols

30:30 - Current trends in training frequency

32:00 - Why people use steroids and their effectiveness

41:30 - Considerations on the mechanics of different movements

57:10 - Exercise order based on resistance profile

1:06:30 - Exercise selection for back training

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

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You can find Marco at:

https://www.instagram.com/marco.sterpa/

https://www.science2muscle.it/

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

Hosted on Acast. See acast.com/privacy for more information.

There is an IGTV episode on my profile, if you want a video version.

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

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Hosted on Acast. See acast.com/privacy for more information.

Topics discussed with time stamps:

6:25 Nick’s background and training history

16:36 How to balance striving for perfect execution vs actually progressing in loads

29:32 Momentum - how much is acceptable and when is it too much, with barbell rows and dumbbell lateral raises used as examples

42:26 Alignment and how to reduce joint stress on certain exercises (e.g. skullcrushers)

55:40 Pain when doing certain exercises and picking exercises for you

1:05:24 Warming up and using drills to fix your “mobility issues”

1:12:32 Chasing “optimality” and overthinking everything while not taking care of the really important stuff

1:20:33 My closing thoughts on the episode

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

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You can find Nick at:

https://www.instagram.com/nickgloff

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

Hosted on Acast. See acast.com/privacy for more information.

Topics discussed with time stamps:

1:23 The power of belief - false “steroid” studies and mental limitations

15:40 One weird trick to overcome a mental limitation in a certain lift

21:16 The impact of the environment you train in has on your results and what can you do about it

33:22 Implementable stuff vs learning things for the sake of learning

42:24 My top lessons from this episode

You can find Greg at:

https://www.strongerbyscience.com/

https://www.strongerbyscience.com/mass/

https://www.sbspod.com/

https://www.instagram.com/gregnuckols

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

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Hosted on Acast. See acast.com/privacy for more information.

Topics discussed with time stamps:

1:41 Cellulite basics – what is it and what causes it?

10:20 Cellulite treatments – do they work or not?

25:35 Could bigger glute muscles help with the visual aspect of it?

You can find Lyle at:

https://bodyrecomposition.com/

https://www.facebook.com/groups/810890695609053/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

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Hosted on Acast. See acast.com/privacy for more information.

Greg has over a decade of experience under the bar and a B.S. in exercise and sports science. He is currently enrolled in the exercise science M.A. program at the University of North Carolina at Chapel Hill. He’s held three all-time world records in powerlifting in the 220lb and 242lb classes. Greg is also one-third of Monthly Applications in Strength Sport (MASS), a monthly research review he runs with Eric Helms and Mike Zourdos and is the main writer at StrongerByScience.com, a website dedicated to providing you with practical, evidence-based information and resources to help you get strong, jacked, and sexy.

Topics discussed with time stamps:

3:35 Greg’s first day in the gym  -how much did he bench and other stories from his younger years

18:40 The influence of the environment you grow up in on your baseline strength level and the propensity for heavy lifting

27:45 Why are some people just baseline stronger than others?

43:40 The inability for people to accept that some are just more “gifted” when it comes to lifting weights

59:45 Instagram and balancing accurate information vs fishing attention for likes

1:05:18 The impact of structure (anthropometry) on lifts

1:21:30 Key ideas of this episode

You can find Greg at:

https://www.strongerbyscience.com/

https://www.strongerbyscience.com/mass/

https://www.sbspod.com/

https://www.instagram.com/gregnuckols

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

Hosted on Acast. See acast.com/privacy for more information.

Topics discussed with time stamps:

1:25 The components of energy expenditure and how James Levin’s N.E.A.T. fits in

32:55 Herman Pontzer’s Constrained Total Energy Expenditure model

53:34 My top take-aways from this episode

Resources and further reading:

https://www.ncbi.nlm.nih.gov/pubmed/15102614

https://www.mayoclinicproceedings.org/article/S0025-6196(15)00123-8/abstract

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6058072/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4803033/

You can find Lyle at:

https://bodyrecomposition.com/

https://www.facebook.com/groups/810890695609053/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

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Topics discussed with time stamps:

02:51 Does a ketogenic diet reduce hunger more than a “regular” diet and if so, why?

11:46 How hard is it to stick to a keto diet? (no pun intended lol )

18:13 Is it harder to adhere to a ketogenic diet compared to any “named” / controlled diet?

22:50 How to transition away from a ketogenic diet to a more “balanced” diet long term?

28:40 The value of having a community to support your goals

33:28 The value of personalized nutrition – or at least the illusion of it

36:13 A discussion about internal drive and sacrificing short term pleasure for long term meaningful goals

45:24 Notable aspects unique to a ketogenic diet?

50:12 Side effects of the ketogenic diets

59:30 My top take-aways from the episode

Resources and further reading:

https://sci-fit.net/ketogenic-diet-hunger-suppression/

https://sci-fit.net/adhere-ketogenic-diet/

https://youtu.be/vA3QavPp1Ho

You can find Adam at:

https://sci-fit.net/

https://www.facebook.com/TheSCIFIT/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

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Topics discussed with time stamps:

03:08 Refeeds and diet breaks – are they necessary and / or superior to a strict diet phase?

20:10 Dieting as a learning experience

25:05 Different refeeding strategies and the value of each

37:15 The role of a full diet break

42:50 The role of maintenance phases

48:55 My top take-aways from this week’s episode

You can find Lyle at:

https://bodyrecomposition.com/

https://www.facebook.com/groups/810890695609053/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

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Hosted on Acast. See acast.com/privacy for more information.

Topics discussed with time stamps:

2:44 Paddy’s background and how his mindset around exercise selection has evolved throughout the years

16:00 What makes an exercise an effective option for muscle growth?

47:46 The need to lift with “full range of motion” and the distinction between active vs passive range of motion

1:05:18 How can someone improve their active range of motion for a given muscle?

1:12:33 Resistance profiles and how can we improve them?

1:19:06 “Adaptive resistance” and how often should you change exercises?

1:28:48 Why an exercise can be a great choice in the future, even if it isn’t right now

1:30:42 Paddy’s definition of success

1:31:50 My top take-aways from this episode

Resources and further reading:

You can find Paddy at:

https://www.instagram.com/therealpaddyfarrell/

https://triagemethod.com/

https://www.facebook.com/triagemethod/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

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In this one we stay on the topic of performance enhancing drugs but take a much more practical route.

Topics discussed with time stamps:

3:10 What to expect from taking an initial dose of PED’s (~300 mg of test per week for example)?

13:43 What should a proper “first cycle” look like?

25:50 How can you tell you have a legit PED vs a counterfeit one?

38:36 What are the most common side effects of PED use?

43:22 What kind of gainzzz can be achieved via PED use that can be maintained after coming off?

47:08 Mike’s thoughts on “fat burners” (clen most commonly) and Dianabol use

53:42 Why are professional bodybuilders eating the same meals over and over again and not allowing themselves more flexibility?

59:20 Copying what someone else is doing vs relying on principles

1:04:12 A discussion about what’s achievable naturally with some notable examples

1:15:43 Why do people take PED’s even when they are not competing?

1:26:36 My closing thoughts about the episode

I’m available for online coaching and consultations, please send enquiries to:

andreiszotak@gmail.com

You can find Mike at:

https://www.facebook.com/michael.israetel

https://www.instagram.com/rpdrmike

https://renaissanceperiodization.com/

You can find Ábel at:https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

https://soundcloud.com/abelcsabai

https://www.instagram.com/susdvc_abel/

https://www.facebook.com/sustainableselfdevelopment/

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

Hosted on Acast. See acast.com/privacy for more information.

Topics discussed with time stamps:

3:10 Energy balance fundamentals and ways the ketogenic diet can or cannot circumvent them

12:06 What does it mean to become “fat adapted”, how long does it take and it’s impact on fuel utilization

24:45 Does being “fat adapted” have a preferential effect on fat loss, when compared to a higher carb diet?

32:55 How does a ketogenic diet impact high volume resistance training performance and muscle retention during a fat loss phase?

41:41 What are the scenarios where a ketogenic diet would be advisable?

44:24 How should a well formulated ketogenic diet look like?

47:38 Adam’s thoughts on the carnivore diet and a discussion about short term vs long term utility of diets in general

1:00:56 My top 3 take-aways from this episode

Resources and further reading:

https://www.gastrojournal.org/article/S0016-5085(17)30152-X/fulltext

https://sci-fit.net/ketogenic-diet-fat-muscle-performance/

https://sci-fit.net/keto-flush/

https://www.facebook.com/vincent.sparagna/posts/1737011396401079

You can find Adam at:

https://sci-fit.net/

https://www.facebook.com/TheSCIFIT/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

Hosted on Acast. See acast.com/privacy for more information.

Topics discussed with time stamps:

4:30 Basic overview of what performance enhancing drugs (PED’s) are

9:06 Mike’s thoughts on teenagers taking PED’s within a couple weeks or months of training

22:45 A discussion about trying to impress women by taking PED’s and the type of physique that is appealing to most women

30:24 Mike’s thoughts on people being frustrated with not seeing results after 1-3 years of training because they don’t know how to train and eat properly and taking gear as a “shortcut” to achieve a physique perfectly achievably naturally

44:40 Young “trainers” using PED’s and using their physique as a justification that they know what they are doing and a general discussion about what to look for when you’re looking for a coach

54:07 Impostor syndrome and the value of taking care of your own physique as a coach

58:39 Unethical practices some trainers do

1:00:57 Coaches who work with enhanced posting their results and insinuating that other coaches who don’t produce similar results are doing something wrong

1:09:40 My main take-aways from the episode

The Iron Culture podcast episode Mike was on:

https://youtu.be/sgnLDVlfnzU

If you are interested in being coached by me, email me:

andreiszotak@gmail.com

You can find Mike at:

https://www.facebook.com/michael.israetel

https://www.instagram.com/rpdrmike

https://renaissanceperiodization.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com

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Topics discussed with time stamps:

3:10 Adam’s background, what made him start this series and how the data collection went

11:12 What is ketosis, how it differs how ketoacidosis and how is it typically measured

19:20 What should the macronutrients ratio be in a properly set up ketogenic diet and how does activity levels influence them?

23:21 Does a high protein diet “kick people out” of ketosis?

29:50 Missing the forest for the trees when following a ketogenic diet (eating “empty calorie” high fat foods, chasing ketone levels etc)

35:07 The most common conflicts of interest when it comes to studies examining ketogenic diets and supplements

50:00 How to determine if a study is actually trustworthy or if it’s been influenced by bias?

Resources mentioned:

https://sci-fit.net/carbs-protein-ketosis-research/

https://sci-fit.net/investigation-keto-scientists-companies/

https://www.lowcarbconversations.com/?p=4154

http://www.closenutrition.com/?p=670

You can find Adam at:

https://sci-fit.net/

 https://www.facebook.com/TheSCIFIT/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

Hosted on Acast. See acast.com/privacy for more information.

Topics discussed with time stamps:

5:26 The biggest reason for confusion - focusing on methods and not understanding the principles

14:53 Lack of knowledge and experience and not having empathy for others

21:20 Things that are absolutely necessary - calorie deficit, sufficient protein, sufficient micronutrients

24:03 Things that are not necessary but are probably helpful - having carbs + EAA intra-workout, drinking a protein shake after a workout, having casein / slow absorbing protein before bed, weighing yourself on a scale every day, avoiding alcohol completely etc

28:12 Things that are possibly helpful but likely not necessary - eating “clean foods only” and avoiding “processed” foods, eating the same foods and meals over and over again - eating “bland” foods even when trying to gain muscle, avoiding diet drinks and anything that’s “sweet”, eating every 2-3 hours etc

38:08 The necessity of tracking your macros

45:42 Being more laid back due to being more educated and seeing the big picture

47:34 The difference between doing something because you want to and doing it because you think you have to

54:22 People trying to suffer for the sake of suffering and avoiding anything sweet or anything that tastes good

58:42 Things that are unlikely to be helpful and are probably harmful - bulletproof coffee, “juicing” for detoxing, stupid diets (snake diet and co. ), injecting various substances into your body (snake venom, pee and so on)

1:04:04 You are NOT fragile  - stop being so afraid of and stop trying to identify things that are “wrong” with you

1:14:45 Stay open minded and assume that someone with more experience than you knows something you don’t

You can find Ábel at:https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

https://soundcloud.com/abelcsabai

https://www.instagram.com/susdvc_abel/

https://www.facebook.com/sustainableselfdevelopment/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

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Hosted on Acast. See acast.com/privacy for more information.

Time stamps:

5:47 Cum am ajuns să colaborez cu Mike Israetel?

7:56 Care sunt cele mai mari provocări și obstacole ale clienților mei pentru a-și atinge obiectivele?

11:07 Din punct de vedere al antrenamentului, care e abordarea mea pas cu pas cu clienții?

14:58 Tipare de mișcare vs exerciții specifice

19:34 Compromisul între varietate și progres măsurabil

23:43 Ce înseamnă specificitatea?

26:23 Din punct de vedere al nutriției, care sunt recomandările mele pentru un client nou?

29:45 Proteine la fiecare masă

35:27 Fructele ca și gustare

37:10 Rezerve de proteine vs rezerve de carbohidrați și grăsimi

39:04 Practicalitatea când vine vorba de porțiile de proteine pe parcursul zilei

41:02 La ce trebuie să fie atenți oamenii când își aleg un antrenor personal?

Întrebări sau sugestii pe mail:

andreiszotak@gmail.com

Mă puteți găsi pe următoarele canale de social media:

https://www.instagram.com/szotaktme

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

The Fit Podcast:

https://www.youtube.com/channel/UCShG3WrXVNaa1hWSmOeSm-g/

Pe Răzvan îl găsiți pe:

https://thefitbaker.ro

https://www.facebook.com/thefitbaker.ro

https://www.instagram.com/thefitbaker.ro

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Topics discussed with time stamps:

3:39 A discussion about The DIETFITS trial by Gardner et al. 2018 and low carbs vs low fat diets in general

33:51 Menstrual cycle 101 and the impact of different phases on bodyweight and hunger levels

41:55 Setting up a female’s fat loss diet - determining energy needs

45:02 Determining macronutrient intakes – protein overfeeding and body recomposition

54:26 Determining fat and carbohydrate requirements and manipulating them based on training or rest days

1:07:04 Individualization and fitting the diet to the person and not the other way around

1:17:50 Manipulating macronutrients to match different phases of the menstrual cycle

1:26:53 The main take-away of the episode

Further reading:

https://jamanetwork.com/journals/jama/fullarticle/2673150

You can find Lyle at:

https://bodyrecomposition.com/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

Hosted on Acast. See acast.com/privacy for more information.

Topics discussed with time stamps:

1:15 What is satiety and why is it important?

6:50 Lessons learned from almost half a million days of MyFitnessPal data

10:33 Vincent’s pedantic critique of Marty’s definition of satiety (lol)

16:44 The limitations of using self-inputted MyFitnessPal data

25:16 Protein’s effects on satiety

46:01 How long does it take to develop a nutrient deficiency and should we eat seasonally?

51:33 My top 3 take-aways from the episode

Further reading:https://optimisingnutrition.com/2018/10/09/calculating-satiety/

https://optimisingnutrition.com/2018/05/17/how-much-protein-do-you-need-to-optimise-satiety/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

You can find Marty at:

https://optimisingnutrition.com/

https://www.facebook.com/optimisingnutrition/

https://www.facebook.com/groups/optimisingnutrition/

You can find Vincent at:

http://scienceandiron.net/

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

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Topics addressed with time stamps:

3:05 Marty’s intro and the Janury challenge he has put out

17:00 What is nutrient density and why is it important?

21:18 Potential issues with the nutrient density ranking

25:03 Why do some foods many consider nutrient dense (such as nuts, avocado, dairy) rank lower in Marty’s nutrient density scale?

29:21 The importance of keeping calories in mind even when focusing on nutrients

36:43 The highest ROI food sources when it comes to nutrient density

41:45 How does bioavailability influence the nutrient density of common foods?

45:48 The benefits and cons of a carnivore diet

57:15 The nutrients that are hardest to get in and might be worth supplementing with

1:02:16 Nutrient requirements for someone that is physically active vs sedentary

1:04:55 My top 3 take-aways from the episode

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

You can find Marty at:

https://optimisingnutrition.com/

https://www.facebook.com/optimisingnutrition/

https://www.facebook.com/groups/optimisingnutrition/

You can find Vincent at:

http://scienceandiron.net/

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

Hosted on Acast. See acast.com/privacy for more information.

In this episode Abel, Vincent Sparagna and myself pretty much beat to death deloading in an episode that’s – in my obviously biased opinion – the most in-depth yet practical discussion on the matter.

Topics addressed with time stamps: 5:24 – What is deloading and what’s the purpose behind it?

9:54 –  Are deloads necessary or could you get away with not taking them?

12:20 – Is there a need to pre-schedule deloads?

20:36 – “Reactive” deloads; pros and cons

36:00 – The psychological impact of deloads

44:28 – Building up volume over the weeks up to your MRV, overreaching and then deloading

53:38 – Issues with purposeful overreaching and hitting your MRV

1:01:06 – How each of us likes to use deloads in practice

1:13:22 – Cardio during deloads

1:15:53 – How should you manipulate your food intake during a deload?

1:20:30 – The summary of what we discussed and my practical suggestions  / take-aways

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

You can find Ábel at:https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

https://soundcloud.com/abelcsabai

https://www.instagram.com/susdvc_abel/

https://www.facebook.com/sustainableselfdevelopment/

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

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Topics discussed with time stamps: 2:41 My background

8:35 – What should we know about progressive overload

14:41 – The advantages and disadvantages of progressing in weight

21:48 – What to do when you can’t keep adding weight

25:17 – Progressing by adding reps

39:28 – The utility of down-sets (dropping the weight in subsequent sets)

42:34 – Adding sets over weeks (progressing in volume)

49:16 – Issues with adding sets

57:35 – My final recommendations for easy and practical progression

1:01:35 – Where can you find more about me?

1:03:50 My top 3 take-aways from this episode

If you want to apply for coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

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You can find Ábel at:https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

https://soundcloud.com/abelcsabai

https://www.instagram.com/susdvc_abel/

https://www.facebook.com/sustainableselfdevelopment/

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

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Topics discussed with time stamps:

1:06 A mini-rant on so called “evidence based” people dismissing anything that’s not published in a scientific journal

Episode #15 key lessons

3:28 #1 Don’t be afraid to try something out, even if it doesn’t have scientific backing and if it works for you, stick with it

6:25 #2 Something can be helpful short term, even if it’s unsustainable long term

9:29 #3 The value of synchronizing your food intake with your ancestry, the season we’re in and daylight hours

Episode #16 key lessons

14:10 #1 Insulin sensitivity is only good up to a point and increasing systemic IS with GDA’s might not be the best idea

16:55 #2 Choosing nutrient dense fat sources and having higher fat rest days

21:18 #3 The importance of sleep for improving insulin sensitivity and your overall health

Get in contact with me:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

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Topics discussed with time stamps:

3:12 Adel’s background and current interests / projects

5:16 Insulin sensitivity - what is it and how can be measured?

8:28 Is daily blood glucose monitoring a valuable tool for dedicated lifters?

15:03 What are the symptoms of hypo- or hyperglycemia?

17:11 Is the inability to go for a semi-extended period of time without food a sign of poor metabolic flexibility?

22:01 The impact of visceral body fat on insulin sensitivity and health

27:45 How can we tell the difference between visceral and “regular”, subcutaneous body fat?

34:00 What are the lifestyle factors that can impact insulin sensitivity - chronic stress, lack of sleep, poor gut health (IBS, SIBO) etc

39:20 High carb, low fat massing – does Adel think it’s a good idea and what should the minimum recommended intake of fat per day be?

48:48 Should fasting periods be incorporated in order to maintain metabolic flexibility on a super high carb diet?

53:46 Glucose disposal agents (berberine; R-ALA, Acetyl-L-Carnitine) – what is their role and are they worth taking for a healthy, active individual?

59:15 Metformin as not only a GDA, but anti-aging “miracle drug” and potential safety concerns

1:02:02 Taurine supplementation and it’s benefits for performance, blood sugar regulation, hearth, gut and brain health

1:13:55 Adel’s definition of success

Further reading

Adel’s article on insulin clearancehttp://suppversity.blogspot.com/2018/04/the-overlooked-impact-of-insulin.html

Jorn Trommelen ‘s Ultimate Guide to Muscle Protein Synthesis

http://www.nutritiontactics.com/measure-muscle-protein-synthesis/

Examine’s Research Digest

https://examine.com/store/erd/

You can find Adel at:http://suppversity.blogspot.com

https://www.facebook.com/SuppVersity/

https://twitter.com/suppversity

https://www.instagram.com/suppversity

Get in contact with me:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

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Topics discussed with time stamps:

3:10 What made Børge decide to try this diet and was there a particular scientific reasoning behind this approach when the vast majority of nutrition points in a pretty much opposite direction - plant based diet with plenty of fruits and vegetables are what people in the blue zones seem to mostly eat

14:40 What meats did Børge eat? Did he consume any organ meats or eggs? Did he take any supplements with this diet to counterbalance the lack of certain micronutrients and minerals, and was he worried about potential overdosing of iron by consuming large amounts of red meat?

20:46 How long was the adaptation period to this diet, and how were satiety, performance and energy levels throughout the day and what effects did this diet have on his body composition?

24:18 What does he think the inflammation he suffered from before trying this diet was due to (genetics, eating foods that weren’t agreeing with his body)?

28:45 Is he worried that this diet basically starves the gut bacteria, which might be helpful in cases of dysbiosis, but also starves the good bacteria, probably making an individual less tolerant to plant based foods over time? And what does he think about the recommended 10-15 g of fiber / 1000 kcal?

36:10 What were the results of Børge’s blood tests and a discussion around cholesterol levels and their significance for health

42:25 The goals and durations a carnivore diet would be most suitable for

48:24 How would a zero carb, carnivore diet compare to a “regular” high protein diet that also includes some other protein sources and maybe some fruit here and there?

51:16 After finishing the experiment, how should we start reintroducing other foods, particularly carbohydrates?

54:37 Børge’s updated views on timing your carb and overall food intake during the day for health and body composition

58:22 How should we think of seasonal (circannual) rhythms that dictate what we should eat throughout the year and how should we adapt our diet according to that (food selection, overall energy intake and goals). Should we bulk during the summer and cut during the winter?

1:09:22 Does Børge prefer organic produce and what does he think about the sustainability aspect of a long term carnivore diet?

1:14:29 Where can you find Børge online

1:15:15 What is Børge’s definition of success?

You can find Børge at:

https://www.facebook.com/coach.borgefagerli/

http://borgefagerli.com/

https://www.instagram.com/borgefagerli

Get in contact with me:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

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Topics discussed with time stamps:

1:44 Which is the most important factor for hypertrophy, volume or intensity, taking into account variability in response to training between different people?

18:18 Should you take all sets to failure or leave a couple of reps in reserve, to accumulate more overall volume (work)?

27:10 Switching a mental switch before each training session and using mental imagery to improve your workouts

30:32 Putting things into the perspective of long term sustainability and remaining injury free

35:10 The evolutionary value of being dissatisfied with where you are and using that to move you forward

41:54 Where to find Scott online and closing thoughts

44:54 My top 3 key messages from this episode

You can find Scott at:

http://drscottstevenson.com/

https://www.facebook.com/IntegrativeBodybuilding/

https://www.facebook.com/scott.stevenson.927

https://www.instagram.com/fortitude_training/

https://www.advicesradio.com/tracks/muscle-minds

Get in contact with me:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

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Scott believes in keeping an open “beginner’s minded” approach to finding what works, while blending his experience, Western science and Eastern medicine. He coaches from the perspective of educator, hoping his clients will eventually move beyond his guidance.  He’s a former college professor (Cal Poly Pomona), academic dean and instructor (ASAOM), columnist for EliteFTS™, and adjunct professor at University of Tampa.  Scott has published in the peer-reviewed scientific literature and his lay bodybuilding articles have appeared in Musclemag and Flex magazine.

Scott is also a founding member / supermoderator at IntenseMuscle.com and the author of the bodybuilding training system e-book “Fortitude Training™.”  He is also the former training partner and long-time advisor to IFBB Pro David Henry, and a regular guest / co-host of the Muscle Minds Radio podcast.

Topics discussed with time stamps:

5:15 Scott’s formal education background, training history and a discussion around bodybuilding, self image issues and genetic variation in response to training

17:59 The value of having both scientific AND practical knowledge

26:25 DC training - what it is and what it isn’t; common misconceptions about it and how has it influenced Scott’s training

44:18 Fortitude Training - general outline and philosophies

46:15 Loaded stretching, muscle hypertrophy and muscle hyperplasia – does the latter happen in humans?

1:03:44 What are widow maker sets and how do they differ from muscle rounds, and their benefits for improving mental fortitude

You can find Scott at:

http://drscottstevenson.com/

https://www.facebook.com/IntegrativeBodybuilding/

https://www.facebook.com/scott.stevenson.927

https://www.instagram.com/fortitude_training/

https://www.advicesradio.com/tracks/muscle-minds

Get in contact with me:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

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Ábel is the host of The Sustainable Self Development podcast, where he interviews people in fitness and personal development related topics, and puts out a lot of content on topics such as the psychology of dieting, creating a sustainable approach to training and nutrition, and general self improvement.

During our conversation we discuss his experience with macro tracking, why he transitioned into a more intuitive approach, what are the skills you need to have in order to be able to successfully implement this dieting method, who is it for and who is it not for, and much more. Check out the 2 excellent videos Ábel made on the topic:https://youtu.be/nUbHeINM7WI

https://youtu.be/lh_yClvCzLs

You can find Ábel at:https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

https://soundcloud.com/abelcsabai

https://www.instagram.com/susdvc_abel/

https://www.facebook.com/sustainableselfdevelopment/

Get in contact with me:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Topics discussed with time stamps:

2:48 Abel’s experience with tracking his food intake and his transitioning into intuitive eating

16:40 What is intuitive eating and how is it different from “listening to your body”?

21:57 Requisite skills necessary to be able to implement intuitive eating

25:33 The issues with unrealistic expectations and people’s actions not maching their ambitions

32:21 Who is intuitive eating for and who is it not for?

38:12 Adressing the fear many people seem to have, that if they start eating intuitively they’ll become obese

53:54 Practical tips on implementing intuitive eating successfully both for gaining and losing weight

1:04:03 Ábel’s definition of success

1:06:02 My top 3 take-aways from the episode

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Melody Schoenfeld is a Certified Strength and Conditioning Specialist with the NSCA, Certified Nutrition Specialist, Certified Massage Therapist and a personal trainer with over 20 years of experience in the field.

Melody holds a master's degree in health psychology and writes and speaks both nationally and internationally on a wide variety of health and fitness subjects. She has held state and American records in all three lifts in powerlifting (squat, bench press, deadlift), and competes in powerlifting and strongman.   

In addition to these feats, she is a heavy metal musician and a vegan for over 20 years, and the recent author of the book “Pleasure Not Meating You: A Science-Based Approach to the Vegan Lifestyle (And Some Recipes, Too) “.

During our conversation we both express our dislike for the most common “emotional blackmailing” approach vegans take when trying to convince meat eaters to abandon animal foods and offer a better approach, discuss some of the most common misconceptions about vegan diets and adress the most common nutrients vegans can be deficient in, plus much, much more.

Make sure to stick around until the end if you want to hear what were my top 3 take-aways from this episode.

Buy Melody’s bookhttps://www.amazon.com/Pleasure-Not-Meating-You-Science-Based/dp/151362895X/

You can find Melody at:

https://www.facebook.com/melody.schoenfeld

https://twitter.com/5ftoffury

https://www.instagram.com/5ftoffury1/

https://www.youtube.com/user/5ftoffury1

Get in contact with me:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Topics discussed with time stamps:

1:57 When and how did Melody get involved with fitness

5:48 When did she decide to adopt a meat free diet and does she eat any animal products at all?

9:23 What does she think about trying to convince people of abandoning animal products by the common “emotional blackmailing” approach. And what would be a better approach?

13:52 The difference between vegans, vegetarian etc

16:12 The distinction between “plant based diets” vs “vegan diets”

17:33 What are the ethical, economic, and environmental considerations associated with the vegan diet?

22:42 Does Melody thinks that false claims (such as the ones being made in What the Health, The China Study etc) and false infographics are actively harming the community?

26:17 What are the most common misconceptions about vegan diets and what are some of the primary nutritional concerns to adress in order to be able to follow a vegan diet without nutrient deficiencies?

39:08 What are Melody’s thoughts on meat substitutes (textured vegetable protein, seitan, mycoprotein, soy etc. ) ? Is soy bad due to it’s phytoestrogen content?

42:30 Does she buy food that is grown locally and does she favor organic or conventional farming when purchasing produce and why?

44:25 Melody’s thoughts on lab-grown meat and other non-conventional protein sources, such as insects

47:22 Melody’s final message with regards to this topic

48:18 “Pleasure Not Meating You”, and why Melody decided to write her book

50:36 Melody’s definition of success

52:43 My closing thoughts and key take-aways

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In episode 10 of The Muscle Engineer Podcast I’m joined by Trevor Johnson, a personal trainer and fitness consultant and overall super smart evidence-based guy to talk about how he overcame alcohol addiction, the diet strategies he used to lose 50 lbs and mistakes people make with high intensity training.

We also touch on other controversial topics, such as sugar addiction and whether it exists or not, how much control do we really have on how much we eat, and much much more.

Topics discussed with time stamps:

2:56 Background on Trevor’s fitness journey and his alcohol abuse issues and how that impaired his phyiscal progress

8:29 How should we think about balancing fitness with alchohol consumption and where is the line between recreational consumption and addiction?

11:00 Why the “just have one every day” advice doesn’t work for some people when it comes to alcohol and food intake

15:05 What Trevor thinks about “sugar addiction” and it being compared to something like alcohol addiction

19:55 The impact of food advertising messages such as Halo Top’s “Save the bowl. You’re going to want the whole pint. “ or “Stop when you hit the bottom. “ on mindful eating and healthy eating behaviours

23:56 Sugar vs food addiction, the impact of different food combinations and advertisements on how much we eat

30:06 Mental conditioning and the importance of reinforcing new behaviours when you want to make a change in your life

37:14 What made Trevor start the fat loss phase he did last year, during which he lost 50 lbs

39:44 What made Trevor decide to follow a super high protein intake and what were the lessons he took from it

49:35 Low volume / HIT training – why does Trevor like it and who has influenced him into adopting this style of training?

50:51 The value of logbooks and tracking your workouts

55:20 Do people run themselves into the ground by constantly trying to beat their past performance?

59:02 Issues around the definition of “low volume training” and the dose response relationship between volume and muscle growth

1:08:52 Trevor’s definition of success

1:10:21 My closing thoughts and main take-aways from the episode

You can find Trevor at:

https://www.facebook.com/HighIntensityFitness/

https://www.facebook.com/trevor.johnson.1989

https://www.youtube.com/user/trevor1787

 Get in contact with me:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

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Brandon has a PhD in Muscle Biology and is currently a Postdoctoral, with research interests that include the molecular pathways that are involved in muscle regeneration and resistance-exercise adaptations.

Aside from being a peer-reviewed research, he has written articles for Stronger by Science and Alan Aragon’s Research Review (AARR), among many others.

In addition to his academic pedigree, Brandon works as the Director of Research & Education and as an online coach for The Strength Guys, a well known and respected online powerlifting and bodybuilding coaching company and also competes as a natural bodybuilder.

During our conversation we go into the history and development of periodization, the most commonly used periodization models and lay out various practical ways of implementing periodization into your own bodybuilding routine. We also discuss the recent method of increasing number of sets during an accumulation phase, as popularized by Mike Israetel, as opposed to a more traditional method, and I give out my top tips on how to maximize arm growth while keeping your elbows healthy.

Greg Nuckols’s FANTASTIC periodization review articlehttps://www.strongerbyscience.com/periodization-data/

The meta-analysis we’ve mentioned during the episodehttps://peerj.com/articles/3695/

A recent systematic review of periodized versus non-periodized approaches for muscle growthhttps://www.sciencedirect.com/science/article/pii/S0765159717302137

You can find Brandon at:

https://www.facebook.com/B.Rob21

https://www.instagram.com/brob_21/

https://twitter.com/brob21

http://www.fitnessandphysiology.com/

Brandon’s Researchgate profile

https://www.researchgate.net/profile/Brandon_Roberts5

Apply for coaching with Brandon https://thestrengthguys.com/coaching/

Get in contact with me:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

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Aaron’s background includes being involved in the sport of olympic weightlifting as an athlete and coach for over the past decade.

During our conversation we discuss a variety of topics related to squatting for phyisque development, including the influence of bar position, stance width and depth on muscle recruitment, the impact of anatomy on how your squats will look, the importance of ankle mobility for an efficisent squat and a very in-depth biomechanical breakdown of knee vs hip dominant squats and why categorizing certain squat variations as either one of those might be misguided. Plus much, much more.

If you’re interested in having bigger, stronger legs, then this episode is a must-listen! Stick around till the end to hear some of my take-aways and a bit of nuance around some points that I didn't fully agree on with Aaron

You can find Aaron at:

https://squatuniversity.com/

https://www.facebook.com/SquatUniversity/

https://www.youtube.com/channel/UCyPYQTT20IgzVw92LDvtClw

https://www.instagram.com/squat_university/

Aaron’s ankle mobility screening tool

https://squatuniversity.com/2015/11/05/the-squat-fix-ankle-mobility-pt-1/

Buy Aaron’s Squat Bible

https://www.amazon.com/Squat-Bible-Ultimate-Mastering-Strength/dp/1540395421/ref=sr_1_1?s=books&ie=UTF8&qid=1515054495&sr=1-1

Get in contact with me:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

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Eric is a PhD student at UNC Chapel Hill, under Dr. Abbie Smith-Ryan, with a research focus on how exercise and nutrition affect metabolism, performance, and body composition. Eric comes from a background in natural bodybuilding, powerlifting, and strength coaching, and currently holds certifications in sports nutrition (CISSN) and strength and conditioning (CSCS).

Greg Nuckols’s FFMI article

http://gregnuckols.com/2016/12/11/ffmi/

Greg Nuckols’s article on assessing your muscular potential

https://www.strongerbyscience.com/your-drug-free-muscle-and-strength-potential-part-1/

Eric’s FFMI paper

https://insights.ovid.com/pubmed?pmid=27930454

You can find Eric at:

https://www.facebook.com/eric.trexler

https://twitter.com/erictrexler

https://trexlerfitness.wordpress.com/

https://www.researchgate.net/profile/Eric_Trexler

Get in contact with me:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

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In addition to his lab and biostatistics work, Dr. Dieter is the Chief Scientific Officer at Eat to Perform and is passionate about scientific outreach and educating the public through his role on Scientific Advisory Boards and regular articles on health, nutrition, and supplementation on his website, ScienceDrivenNutrition.com.

During our conversation we dive into fructose biochemistry and metabolism, it’s potential roles in performance nutrition and it’s highly controversial relationship to the onset of non-alcoholic fatty liver disease (NAFLD).

If you’re interested in knowing whether fructose will give you fatty liver, what role fructose plays in glycogen repletion or if you should eliminate fruits for your diet, then you have to listen to this episode.

The Trommelen et al paper we mentioned http://www.mdpi.com/2072-6643/9/2/167

You can find Brad at:

http://sciencedrivennutrition.com/

https://www.facebook.com/sciencedrivennutrition/

https://twitter.com/brad_dieter_sdn

http://www.eattoperform.com/

Get in contact with me:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

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Nicolas is currently finishing up his Masters in Exercise Physiology, with his thesis focusing on muscle atrophy, as it relates to sarcopenia and cachexia.

He runs a YouTube channel called Physionic and a blog with the same name, on which he shares evidence based information about a variety of topics related to physiology, nutrition and general health.

During our conversation we tackle the controversial topic of inflammation, and it’s implications for muscle growth and health. If you’re interested in knowing what is inflammation, what are the potential causes of it and what you can do to reduce it, then this episode is for you.You can find Nic at:https://www.facebook.com/PhysionicYouTube

https://www.youtube.com/channel/UCj3p_1jOCJXB_L_we-DjLbAhttps://www.instagram.com/physionic_youtube/?hl=enhttps://www.physionic.org/

Get in contact with me:https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

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Alex has a Master’s degree in Nutrition and currently works for Exam​ine.com, the number 1 resource for independent and unbiased supplement reviews and nutrition information. ​

In this episode we go deep into the biochemistry of glycine metabolism and utilization and it’s potential roles for improving longevity, blood sugar managment and cognitive function, among others, but we also give practical suggestions that you can implement right away.You can find Alex at:https://www.leaf-nutrition.com/

https://www.facebook.com/aleaf45

http://examine.com/

Get in contact with me:https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

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https://www.instagram.com/joshuaverduzco/Get in contact with me:https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

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https://www.facebook.com/szotakandras

https://www.facebook.com/szotaktme/

https://www.instagram.com/szotaktme/

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In addition to that research, Danny took classes in biochemistry, clinical nutrition, micronutrient interactions and physiology. Previous to this Danny also completed a BSc. Degree in biology and physics education and spent a year teaching these subjects.

As well as producing media content, Danny also works as a performance nutritionist to professional MMA fighters, professional boxers and competitive powerlifters. He has consulted several teams in a number of sports. He also has an online coaching service that helps a wide array of clients with nutrition related issues.

Outside of the nutrition world, Danny is a Brazilian Jiu-Jitsu blue belt, raw powerlifter and a life-long Arsenal fan. In this episode, we go into a wide array of topics related to effective science communication, how to be a better communicator, how to detect BS and the proper way of engaging people with opposite views.

Danny’s social media accounts:Website:

http://sigmanutrition.com/

https://www.instagram.com/dannylennon_sigmanutrition/

https://www.facebook.com/sigmanutritionandperformance/

Get in contact with me:

https://www.facebook.com/szotaktme/

https://www.facebook.com/szotakandras

https://www.instagram.com/szotaktme/

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