N1 Fitness Podcast: Recent Episodes
Marcus Sidhu
We help busy professionals lose fat, get healthy and become the best version of themselves. If you want to improve the way that you look, feel and perform, this is the podcast for you!
Zach Bitter is an ultramarathon runner and coach who held world records for the 100-mile and the 12-hour run. -Why did Zach transition from high carb to low carb
-Transitioning into a Ketogenic state
-Strategically targeting carbs around specific training sessions
-Recovery on low carb vs. Ketogenic
-Zach’s favourite carb sources
-Digestion issues while running
-How many carbs do you need per hour?
-Zach’s favourite fat sources
-How to improve your fat oxidation
-Fasted vs. fed training
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-- Dairy & Weight Loss Video - https://youtu.be/BNaFaNfaOXc?si=r-YZDkHzgKQNDHMw
What To Eat (& Not Eat) For Crohn’s & Colitis w/ Lee Copus (Kent Carnivore)
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Here is my Carnivore Diet update after 200 days!
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I struggled with the binge and restrict cycle for YEARS and I feel super fortunate to say that I've worked my way through it, however…
It took a ton of trial and error, making mistakes, beating myself up, getting back on the horse, regressing again…you know the deal and so…
Today I’m sharing what worked and what didn’t so that you can avoid the pitfalls that I feel into and ultimately, get to food freedom a lot faster than I did!
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How to lose fat…that's it!
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I tried the Carnivore Diet for 60 days and WOW, the results were incredible!
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In this episode, Marcus is covering all things food tracking apps for fat loss!
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In this episode, Marcus shares his experience trying the Carnivore Diet! He covers the good, the bad and the ugly. Enjoy!
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Are your hormones out of whack? Are you struggling to lose fat? If so, this is the episode for you!
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Here are 3 fat loss tips that you can implement today that actually work. Enjoy!
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In this episode Marcus is outlining the LFP test and how he uses it to not only assess the effectiveness of his clients’ programs, but his own personal approach too. Enjoy!
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In this episode Marcus is covering all things clear and glowing skin! Nutrition, alcohol, cosmetics, sunscreen and the list goes on. Enjoy!
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Tallow Cream
If you want to lose fat, get healthier or start running…this episode is for you. Enjoy!
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Did your healthy habits slip over the summer? If so, no sweat…in this episode Marcus explains exactly how to get back in the groove and feeling your best. Enjoy!
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Does your body fat percentage really matter? Are current testing methods even accurate? In this episode, Marcus is outlining all things body fat testing. Enjoy!
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In this episode, Marcus is explaining how to reach your goals and have fun at the same time. Enjoy!
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Are your old fat loss strategies no longer working? In this episode, Marcus is outlining how this phenomenon can happen and exactly what to do about it. Enjoy!
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If Marcus had to lose 60 lbs again (minus the mistakes) this is exactly how he would do it. Enjoy!
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Do ‘prebiotic sodas’ improve gut health? In this episode, Marcus is breaking down every ingredient in these products and whether they actually improve gut health or not. Enjoy!
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Do you suffer from seasonal allergies? In this episode, Marcus is outlining exactly what causes seasonal allergies and how to eliminate them for good without the need for anti-histamines. Enjoy!
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Are food preservatives and additives like MSG, high fructose corn syrup and artificial colours dangerous for your health?
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Does meal timing impact fat loss? Does eating too close to bed cause fat gain? Does fasting promote faster fat loss? In this episode, Marcus is outlining everything that you need to know about meal timing when you want to lose fat. Enjoy!
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If Marcus had to choose 10 and only 10 exercises, these would be them. Enjoy!
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EXERCISE LIST
Push-Up
Bodyweight Row
Handstand Push-Up
Pull-Up
Lunge/Squat
Deadlift
Toes 2 Bar
Would you like to use your phone less? If so, you’ll want to listen to this episode where Marcus outlines 10 specific things that you can do to live more in the real world and less in the virtual world. Enjoy!
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Are you experiencing reoccurring guilt around your food and/or drink choices? In this episode, Marcus is outlining a practical way to rid yourself of guilt and achieve your goals more effectively. Enjoy!
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Is it true that everyone falls into 1 of 3 body types i.e. ectomorph, mesomorph & endomorph? In this episode Marcus is breaking down all things ‘body types’ and how they relate to fat loss. Enjoy!
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Should you eat more on days that you workout and less on days that you don’t when your goal is fat loss? Tune-in to find out how Marcus recommends approaching your nutrition on workout days vs. rest days when you want to lose fat. Enjoy!
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Marcus is sharing his journal template that he’s been using over the last 3+ years to improve not only his physical health, but also his mental and emotional well-being. Enjoy!
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Is emotional eating sabotaging your fat loss and health goals? If so, you’ll want to tune-in for this one. Enjoy!
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Feeling stressed out? In this episode, Marcus is detailing clear and actionable strategies to manage your stress levels effectively not just on a temporary basis, but for a lifetime. Enjoy!
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Marcus’ workout routine has evolved a fair bit over the last 23 years and in this episode, he is sharing exactly how his movement practice is looking right now and how he approaches his fitness as a whole. Enjoy!
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Is a perfectionist mindset getting in the way of your fat loss and health goals? If so, you’ll want to listen to this episode!
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In this episode Marcus is explaining exactly what you need to do to lose fat and maintain your muscle mass in the process!
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In this episode Marcus is outlining how you can eat more and still achieve your fat loss goals!
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If you’re backed up the answer is more fiber, right? Not necessarily…
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Bristol Stool Chart
Fiber Study
Ever heard of Ozempic or drugs like it? In this episode Marcus explains what these drugs are, how they work as well as the potential undesirable side effects associated. Enjoy!
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Do you have unsupportive friends and/or family that are making it more difficult for you to reach your fat loss and health goals? If so, you’ll definitely want to tune in for this episode!
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In this episode Marcus is outlining a number of fat loss do’s and don’ts. He also explains exactly how he helps his 1-on-1 nutritional coaching clients lose fat and keep it off for good. Enjoy!
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When is the ‘right time’ to implement a lifestyle change? How about the wrong time? In this episode, Marcus is outlining exactly how to determine the best time for you as an individual to lose fat. Enjoy!
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Could you sleep better? In this episode, Marcus is detailing a simple and straightforward way to structure your daily routine to increase the quality of your sleep and therefore, the quality of your life. Enjoy!
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In this episode, Marcus is outlining 5 tips to fully enjoy your holiday season without packing on the pounds. Enjoy!
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Is BMI an accurate tool for assessing your body fat? In this episode Marcus is explaining the pros and cons of BMI, as well as the most useful (and easiest) tool for assessing your body composition. Enjoy!
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Fortunately, there are clear and definitive ways to reduce and even eliminate undesirable PMS symptoms! In this episode, Marcus is outlining exactly how he helps his female clients feel incredible all month long. Enjoy!
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So, you lost fat and regained it…what next!? In this episode, Marcus is outlining exactly how to pick yourself up, dust yourself off and move forward in the most effective way possible. Enjoy!
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Can you drink alcohol and still lose fat? Fortunately, yes! There are a number of things to consider when choosing the best type of alcohol for you as an individual and Marcus is covering all of them in this episode. Cheers!
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You hear it all the time, ‘eat less processed food,’ but why? Is processed food inherently fattening? Do you have to exclude it completely in order to lose fat? In this episode, Marcus is addressing all things processed food and fat loss. Enjoy!
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Losing fat is a big part of the health puzzle, however maintaining fat loss is a whole different story! In this episode, Marcus is explaining exactly how to lose the fat and keep it off by changing your body fat settling point. Enjoy!
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Have you ever asked yourself this question? If so and you’re wondering where to start and what to do next, this episode is for you. Enjoy!
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What’s better, low intensity or high intensity cardio? Or perhaps something in the middle is the most effective? In this episode Marcus is outlining what the most effective form of cardio is for fat loss results, enjoy!
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Does Bulletproof coffee have special fat burning properties? Are the claims around mental clarity, better energy and increased satiety warranted? In this episode Marcus is answering all of these questions and more. Enjoy!
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Do you have to be a hermit and make 100% of your meals at home in order to lose fat? Absolutely not! In this episode Marcus is outlining the 5 biggest eating out mistakes in regards to fat loss and how to remedy them. Enjoy!
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Fortunately, you can still enjoy carbohydrate-rich foods like bread, pasta, rice, potatoes, fruit etc. while reaching your fat loss goals!
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In this episode Marcus is explaining what matters and what doesn’t when it comes to looking good naked. Enjoy!
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Is the little voice in your head helping you or hurting you? In this episode, Marcus is sharing his simple and straightforward 3-step process to have ‘the voice’ work for you, not against you. Enjoy!
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Are crunches and sit-ups the best way to develop a strong core? Nope! In this episode Marcus is explaining exactly how to strengthen your core via specific exercises that will provide you with the most ‘bang for your buck’ in terms of core strength. Enjoy!
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Does the body refuse to let go of weight if it’s ‘underfed?’ Is there such a thing as not eating enough to lose fat? Does starvation mode exist? Find out the answers to these questions and a whole bunch more in this episode. Enjoy!
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In this episode, Marcus is talking about the advantages and disadvantages of ‘if it fits your macros’ (IIFYM) and whether it might be the correct fat loss strategy for you given your specific lifestyle, goals and preferences. Enjoy!
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In this episode, Marcus is sharing his personal experience in regards to the difference between genuine ‘trauma’ and how his poor habits had created a cycle of depression and anxiety in his life. If you’re interested in improving your mental health through lifestyle change, you’ll want to tune in for this one!
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In this episode Marcus is outlining 13 early signs of disease to keep an eye out for and if you’re experiencing any of them, exactly what to do and how to clear them up!
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What constitutes a ‘healthy’ vs. ‘unhealthy’ relationship with food? What is the definition of a ‘binge’ and what’s supposedly an appropriate amount of food to eat in a sitting or in an hour or in a day? In this episode, Marcus is exploring what a ‘healthy’ relationship with food is in an evolutionary context as well as a modern day context!
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In this episode, Marcus is explaining exactly why he doesn’t make meal plans and why he does create nutrition programs for his clients! If you want to lose fat and keep it off long term, you’ll want to tune in for this one. Enjoy!
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You may be skeptical, but you can eliminate your cravings completely! In this episode, Marcus is outlining a simple and straightforward 4-step process to not only rid of yourself of junk food cravings, but to actually prefer to eat healthful foods that nourish your body. Enjoy!
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What’s the healthiest bodyweight for you? In this rebroadcast episode, Marcus is outlining exactly how to determine YOUR ideal bodyweight. Enjoy!
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The term eating clean or clean eating has been around for quite some time, but what exactly is it? What’s considered a ‘clean’ food and what’s not? In this episode Marcus explains what eating clean actually is, as well as how to use it to your advantage to lose fat. Enjoy!
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How many grams of protein should you eat per day? Does protein quality matter? How about timing? In this episode Marcus is answering all of these questions as well as busting the most popular protein myths. Enjoy!
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I’ve got great news…your seasonal allergy symptoms are controllable and in this episode, Marcus is outlining exactly how to get rid of your allergies without the need for over-the-counter drugs like Claritin, Reactine or Zyrtec. Enjoy!
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In this episode Marcus is sharing the ‘vacation framework’ that he uses with his fat loss clients to both enjoy their getaways, but also return home feeling great physically, mentally and emotionally. Enjoy!
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In this episode Marcus is revealing the step-by-step process that he uses with his clients to lose fat and most importantly, keep it off. Enjoy!
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How much does the metabolism slow down as we age? Does fat loss become more difficult the older that we get? In this episode, Marcus is explaining the relationship between age and fat loss as well as how you can lose fat no matter how old you are!
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In this episode Marcus is outlining exactly what type of exercise that he prioritizes with his fat loss clients to yield the best results. Enjoy!
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A complaint can be a helpful way to figure out what we’re unsatisfied with in our lives, however cyclical complaints can send us on a downward spiral towards dissatisfaction. In this episode, Marcus is outlining a super simple and straightforward way to turn complaints into courage!
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Self-sabotaging your own fat loss results is SUPER frustrating and discouraging and so in this episode, Marcus is outlining the 5 most common self-sabotaging behaviours and exactly how to work around them. Enjoy!
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This is a bit more of a life philosophy-type episode, enjoy!
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In this episode Marcus is separating the signal from the noise in regards to seed oils and their role in fat loss, fat gain, as well as health. Enjoy!
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Marcus joined a CrossFit gym for a month and in this episode he’s sharing his experience! The pros, the cons, what you need to know if you’re thinking about trying CrossFit and a whole bunch more. Enjoy!
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In this episode, Marcus is outlining a step-by-step plan to grow as a human! This is not an airy-fairy ‘just love yourself’ chat, it’s a clear and concrete action plan for folks that truly want to be the best versions of themselves.
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In this episode, Marcus is outlining how he uses a specific type of cardio (Zone 2) for increasing fat loss, health, performance and muscle building! Cardio for muscle gain…? Yup…enjoy!
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‘Gut health’ and ‘microbiome’ have become buzzwords over the last few years and as a result, a TON of products and services have popped up claiming to ‘improve gut health’ or ‘map your microbiome.’ In this episode, Marcus is tackling a whole bunch of gut health myths and misconceptions, as well as providing real world practical takeaways to improve your digestion today! Enjoy!
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Should you be tracking your sleep? Are sleep trackers even accurate? What’s the best one? In this episode Marcus is answering all of these questions and he’s also sharing his sleep routine, how he helps his clients improve their sleep and a whole bunch more! Enjoy!
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In this episode Marcus is outlining exactly how he gets fat loss results for his pre, peri and post-menopausal clients! He also dispels a number of myths that surround menopause, enjoy!
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Lisa from the NC&L podcast interviewed me and she asked me about a variety of topics including:
-Why my clients eat carbs at night
-The connection between stress and weight gain
-Alcohol and anxiousness
-Setting calories for fat loss
And a whole bunch more, enjoy!
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There are SO many myths and misconceptions about Intermittent Fasting, fat loss and how it impacts hormonal health (especially for females) and so in this episode, Marcus is clearing up the confusion! Enjoy!
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When you say that you’re going to do something, do you actually believe yourself or is there a sense of ‘I may not follow through’ in the back of your mind? If it’s the latter, you’ll want to tune in for this episode. Enjoy!
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When it comes to losing fat and keeping it off, willpower is massively misunderstood and misapplied, so in this episode Marcus is sharing exactly how he used willpower (or didn’t) to lose 65 lbs and keep it off for over a decade and counting. Enjoy!
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Do you have anyone in your life that everything just seems to work out perfectly for? They have a great career, awesome relationships and a bangin’ body? In this episode, Marcus is outlining the simple and straightforward 3 step process to BE that person, enjoy!
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In this episode, Marcus is outlining exactly how he works with his clients to produce exceptional fat loss results from start to finish. Enjoy!
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In this episode, Marcus is outlining 5 tips to fully enjoy your holiday season with your loved ones without piling on the pounds and waking up on January 1st full of regret. Enjoy!
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In this episode, Marcus is outlining exactly how to get great results and reach your fat loss goals without feeling deprived or restricted throughout the process. Enjoy!
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I put on 12 lbs of pure body fat this summer and then I lost it in 10 weeks while exercising less…sounds kinda crazy right!? In this episode I outline exactly how I did it and how you can too, enjoy!
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What’s the most important fat loss organ in the body…? It’s the brain! In this episode Marcus is outlining 3 common mindset mistakes that may be hindering your fat loss progress and exactly how to sidestep them! Enjoy!
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Does processed sugar have the same impact on the body as the sugar found in fruit? More specifically, how about in regards to fat loss? In this episode, Marcus is clearing up the confusion in regards to all things sugar, health and fat loss. Enjoy!
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What should kids eat? Are there specific nutrients and foods that parents should be feeding their children? In this episode, Marcus is breaking down what kiddos require from a nutritional standpoint and how to set them up to live long and happy lives. Enjoy!
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Good digestion is becoming more and more rare nowadays and being that so many folks have experienced tummy troubles for their entire lives, they often don’t actually know what good digestion and elimination truly is! In this episode, Marcus is outlining what’s normal, what’s not and exactly how he resolves digestion woes with his clients. Enjoy!
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Bristol Stool Chart
Compromising yourself never feels good…so in this episode, Marcus is delving into the myths and misconceptions around what ‘people pleasing’ truly is, as well as exactly how to prioritize and stay true to yourself.
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When we talk about nutrient density, we have to consider bioavailability (absorption) and so…I’m super excited to share the results from a recent paper assessing the most bioavailable nutrient dense foods on the planet! I think you’re going to be surprised and very intrigued with the findings, enjoy!
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Nutrient Density Paper - https://www.researchgate.net/figure/fig1_353426293
Sacred Cow Book & Documentary – https://www.sacredcow.info
The Ketogenic diet or ‘Keto’ for short has gained a TON of popularity over the years! A lot of folks seem to be able to lose quite a bit of fat in a short period of time but…is it a sustainable nutrition strategy for long term results? In this episode, Marcus is delving into whether or not the Ketogenic diet is the right fat loss approach for you as an individual. Enjoy!
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This episode is different…enjoy :)
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What is a balanced diet? Is it a perfectly even split between protein, carbs and fat? Is it the idea of 80/20, so eating healthfully 80% of the time and reaching for treats 20% of the time? Is it eating everything in moderation? In this episode Marcus is outlining exactly how to find the perfectly balanced diet for you as a unique individual!
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Do you struggle to get rid of the cellulite on your hips, butt or thighs? Will the fat around your belly button just not go away no matter what you do? In this episode Marcus is breaking down how to get rid of stubborn body fat and cellulite for good. Enjoy!
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There are 2 ‘camps’ when it comes to intuitive eating, the ‘anti-diet’ camp and the ‘evolutionary biology’ camp. While there is value in both thought processes, in and of themselves they’re incomplete and so in this episode, Marcus is giving you the straight goods on intuitive eating in regards to getting practical real world fat loss results!
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In the early 70’s, researchers from Stanford did something called ‘The Marshmallow Test’ on a group of children looking at delayed gratification and how it potentially related to ‘life outcomes.’ Life outcomes such as SAT scores, educational attainment and BMI (body mass index). The findings were interesting, but what’s even more interesting is looking at delayed gratification vs. instant rewards in adults…enjoy!
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You’ve likely heard folks say, ‘You have to eat more to lose fat because as soon as I started eating more, my body starting shedding weight!’ While this may be technically true under certain circumstances, it’s INCREDIBLY misleading…so, if you’re confused about the food quality vs. food quantity argument, listen to this episode and it’ll all become clear super quickly!
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Every single bite of food that you take impacts your mental and emotional state and so this begs the question, what is actually causing emotional instability? Are you ‘just an anxious and/or depressed person,’ or is your diet and lifestyle actually the primary cause of said feelings? In this episode, find out the 2 key nutrition inputs at play in regards to setting yourself up for mental and emotional success via nutrition!
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9 months sober taught me a TON, however I decided to incorporate alcohol back into the mix recently and it’s been a super enlightening experience! In this episode I’m sharing what I’ve learned thus far, what it was like to drink again after such a long break as well as what sort of role booze is going to play in my life moving forward. Enjoy!
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Can cardio actually make you fatter? Dumb question right, of course not…or can it? In this episode Marcus is outlining 4 common mistakes in regards to cardio that can halt your fat loss progress all together or even worse, make you gain body fat! If you’re keen on getting real world fat loss results, you’ll want to tune in for this one!
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You know that you ‘should’ eat healthier, so why don’t you? You know that you ‘need’ to prioritize exercise and movement, so why don’t you do it? You know that you feel better after a great night’s sleep, so why do you stay up late so regularly? In this episode, Marcus is delving into the age-old question…even when I know what to do, why don’t I do it?
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Ever wonder why it’s SO difficult to consistently eat well and exercise? Have you labelled yourself a glutton after indulging or a lazy piece of you know what for skipping a workout? If so, this episode is for you! Marcus is delving into how our modern society sets us up to be fat and sick and he also covers a step by step process around how to stay fit despite extremely strong societal pressures working against you, enjoy!
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In this episode Marcus is outlining 7 of the most popular menstrual cycle myths that he comes across via his work with his 1 on 1 nutritional coaching clients, most of whom are female! He also covers exactly how to minimize and even get rid of undesirable cycle-related symptoms, so you can not only look and perform your best, but feel your best all month long as well! Enjoy!
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All of my clients eat whatever they want to eat while achieving fat loss results…how is that possible you ask? There is a fundamental difference between eating whatever you want to eat and eating whatever you feel like eating. In this episode, I’m distinguishing this key difference and explaining exactly how to eat whatever you want to eat, while still achieving weight loss progress. Enjoy!
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I challenged myself to eat solely single ingredient whole foods and zero processed foods for an entire month and I learned A LOT! In this episode I’m sharing the struggles, the wins, the insights and the key takeaways from this 30 day experiment, as well as what I’m going to change moving forward in terms of my nutrition! Enjoy!
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This episode is a little different, in this one Lisa From NC&L interviews me about how I get fat loss results with my nutritional coaching clients. We delve into my N1 Fat Loss Formula, practical tips, takeaways and also an unconventional but super beneficial practice that I’ve personally implemented into my life over the last year and a half to level up. Enjoy!
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Today I’m chatting with one of my amazing clients Alaina about how we changed her nutrition, movement, sleep and stress management habits in order to lose 25 lbs in 16 weeks! This is a super laid back casual convo that I think you’re going to get a lot of value from, enjoy!
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If we’re talking about inflammation, we’re talking about leaky gut and if we’re talking about leaky gut, we’re talking about inflammation. In this episode Marcus is explaining what leaky gut is in understandable terms and exactly how to fix it so you can feel, look and perform your absolute best!
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How often do you use the phrase ‘you only live once’ to justify decisions that aren’t serving you or your goals? Everyone is aware of the traditional definition of YOLO, however there is a second perspective that is often overlooked! In this episode Marcus is reframing the term YOLO so you can use it to your advantage and make amazing fat loss progress as a result! Enjoy!
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I’m SUPER excited to share this Animal-Based Reset episode with you because it’s been in the making for over 3 years! As you know, I have 2 autoimmune conditions (Eczema & Arthritis) as well as a stubborn digestion issue that I’ve been working on resolving. Fortunately, I’m feeling better than ever and I feel compelled to share exactly how I healed and how you may want to too! -
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Vegetables are the bees knees right!? The more you eat the healthier you’re going to be, right!? Well not necessarily…many of my clients tolerate most vegetables just fine, however some of my other clients aren’t so lucky! In this episode of the podcast, Marcus is sharing his insights in regards to what veggies tend to cause issues for a lot of folks in terms of digestive upset and inflammation! This one is a bit of a paradigm shifter, you won’t want to miss it!
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We hear all sorts of things about Dopamine, most of which aren’t actually even true…it’s a very misunderstood chemical! In this episode Marcus is chatting about what dopamine is, why a dopamine detox isn’t even physiologically possible and how to use this amazing chemical to your advantage when it comes to forming healthy fat loss behaviours! Enjoy!
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Is it true…does muscle weigh more than fat? Also, just how fast can you gain muscle and how long does it take to lose a substantial amount of fat? In this episode Marcus is going to answer all of these questions and clear up the confusion for good! Enjoy!
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In this episode Marcus is outlining how he would (hypothetically) prepare to have children from a health perspective for both him and his partner. Nutrition, exercise, sleep, stress management…all the goodies are covered in this one! Enjoy!
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I have complete control over my Eczema, however there was a time when I didn’t and to put it lightly…it sucked! So in this episode I’m outlining step by step how to go about finding out what is leading to your skin issue and how to resolve it once and for all! Enjoy!
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Sober September turned into 6 months and I learned an absolute TON about myself. In this episode I’m outlining the pros, cons and just my overall experience physically, mentally, emotionally and spiritually. I also included a few ‘aha’ moments that I had throughout the process. I hope that you find this episode helpful!
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In this episode Marcus is outlining just how ineffective motivation is in terms of sustaining healthful eating and exercise habits long term. Also, he delves into what strategy to use instead of motivation if looking, feeling and performing your best on a consistent basis is your priority! Enjoy!
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Why do we focus on negative feedback even when it’s heavily outweighed by positive feedback? Why does a single critical comment ‘stick with us’ even if we just received 10 positive ones? In this episode of the podcast Marcus is delving into the why behind this ‘flaw’ or ‘glitch’ in the human perspective.
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I made ALL of the mistakes when I started my fitness journey, spun my wheels and wasted a whole bunch of money in the process so…in this episode I’m outlining the 5 key things (plus an additional bonus tip) that I wish that I knew before I started! This episode will save you a whole bunch of time, resources and most importantly, accelerate your progress! Enjoy!
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I recently ran into a bit of a health issue and I learned a TON from it, the biggest thing being the role that oxalates can play in a ‘healthy diet.’ In this episode we’ve got an oxalate expert on the show in Sally Norton to chat about…
-What the heck are oxalates?
-Commonly consumed foods that are high in oxalate
-The importance of calcium consumption
-How dairy tolerance can change based on your diet
-Joint pain and oxalate ‘stashing’
-Common symptoms of eating too much oxalate
-Action steps and practical takeaways
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Eating some vegetables is good, so eating more is better…right!? Well, not necessarily! I recently dealt with a health issue that frankly had me stumped and the thing that was causing the issue was the last thing that I would have expected! Tune in to this week’s episode to find out what I learned and what you can learn, so you don’t make the same mistake that I did!
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Saturated fat, cholesterol, LDL, HDL…what the heck actually causes heart attacks and heart disease? In this episode of the podcast we’ve got Dr. Kendrick on the show to clear up the confusion around a topic that is so misunderstood and allusive. Specifics include…
-Malcolm’s theory of what causes heart disease
-What’s the deal with cholesterol?
-Why LPa matters…a lot
-Why ‘slippery’ arteries are beneficial
-How to avoid a heart attack
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If you feel like food has a bit of a grip over you or perhaps even dictates a fair number of your day to day decisions, this is the episode for you! Marcus is outlining the strategies that he has used both with his clients as well as with himself to create food freedom! It’s an incredibly liberating feeling to work food around your day and not your day around food…find out how!
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Have you ever noticed that sometimes the macronutrients on a food label add up to more total calories than what’s listed on the label? Similarly, have you ever looked at a food package that stated to have ‘only 5g of net carbs’ and yet when you looked at the calorie label on the back, the product contained far more carbohydrates than that? In this episode, Marcus breaks down why this can be the case with certain food items and what to look out for! Hint hint, alternative ‘health products’ are quite misleading and mislabeled!
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Does weight loss on its own disrupt or dysregulate the menstrual cycle? Is losing your menstrual cycle unhealthy? Can restrictive diets lead to infertility? In this episode Marcus is outlining the 4 key factors that influence the menstrual cycle and fertility in regards to weight loss, as well as weight gain! I hope that you find this episode useful and empowering, enjoy!
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It’s that time of year again…when healthful habits tend to take a back seat to treats and alcohol! In this episode Marcus is outlining 10 practical and actionable tips to implement this holiday season in order to set yourself up for success. These tips cover nutrition, movement, sleep, stress management as well as a few bonus tips around how to deal with peer pressure in social situations. If kicking off 2022 feeling great is a priority for ya, you’re going to want to give this episode a listen!
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Andy is back on the podcast and this episode doesn’t disappoint, it’s absolutely packed with incredible information! Specifics include…
-How Andy became passionate about the brain and behaviour
-You want to implement a new behaviour? Start here…
-The sleep and learning relationship
-Do night owls really exist?
-Why you forget words when you haven’t slept enough
-Dopamine and junk food
-Positive vs. negative thinking and perspectives
-What the transgendered research can teach us about belief
Enjoy!
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What are the differences between men and women when it comes to fat loss? Do they require different strategies, foods or portions? How about rate of losses, do they differ between the sexes? Can men lose fat faster than women or vice versa? In this episode Marcus is delving into everything that you need to know in regards to fat loss as both a man and a women, as well as exactly how to achieve the results that you’re after regardless of your biological sex! Enjoy!
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‘I’m not disciplined,’ ‘I need to be more disciplined,’ ‘I wish that I was more disciplined,’ how many times have you said these statements? We often tend to think that discipline is something that you’re either born with or you’re not and fortunately that’s not the case, discipline can be built! In this episode Marcus is outlining a simple and straightforward 5-step process to build real discipline into your life that you can apply to get into the best shape of your life, just as easily as you can to better your relationships or career! Enjoy!
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Why does fat loss slow down the more and more you lose? Is there a way to continue to progress at a faster rate or do we simply have to accept that it’s a ‘fast out of the gate and slow to the finish’ phenomenon? In this episode Marcus is explaining the most common mistakes that he comes across in regards to assessing rates of fat loss and why folks often come up short with their weight loss goals! Enjoy!
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One of the loves of my life is on the show today and we're talking all about how to make personal growth actionable! Specifics include:
-What’s the difference between breathwork and meditation?
-How to start your personal growth journey
-Where people pleasing comes from
-How experiences are stored in the body
-Accountability vs. the blame game
-Is it more difficult to change as you get older?
-The balance between science and spirit
-Masculinity vs. femininity
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The concept of pre and post workout nutrition can be confusing due to all of the conflicting information out there, so in this episode Marcus is delving into exactly what, how much and when to eat around your workouts in order to maximize fat loss! Fortunately, it’s far more simple and straightforward than you may have been lead to believe, enjoy!
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I LOVE coffee, I drink multiple cups every single day…but how much is too much!? In this episode of the podcast, Marcus is outlining exactly how to figure out how much coffee and caffeine is the right amount for you personally because genetic caffeine detoxification rates do differ between individuals! Tune in to find out for yourself!
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Patio season is an absolute blast, however summertime can take a toll on ya from an alcohol and lifestyle standpoint, so I decided to give up booze completely for 30 days! To say that I learned a bunch is a wild understatement, so in this episode I’m going to share 10 insights that I had via September sobriety! I hope you find it useful!
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You’ve likely heard the term ‘metabolic damage’ referred to in relation to lack of weight loss results as a response to low calorie dieting however, is it real? Can your metabolism actually incur damage from not eating enough food!? If so, is the damage permanent? In this episode Marcus is explaining the origins of the term metabolic damage, why it’s so misunderstood and what’s truly stopping you from getting the results that you’re after!
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‘I just want to be happy.’ ‘I just want you to be happy.’ ‘I’m happy if you’re happy.’ What if our hyper-focus on happiness is a flawed perspective, being that happiness is just one of many emotions that we experience on a day to day basis? In this episode Marcus is delving into happiness as a life goal, as well as how and why you may want to alter your perspective on this thing that we all seem to be chasing so vigorously.
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The supplement industry is massive, we’re talking $150+ billion massive, but how do we separate the hype from what actually works? In this episode Marcus is delving into how he approaches supplements for fat loss, muscle gain and health with his clients as well as what his personal supplement regime is! Creatine, fish oil, collagen, vitamin D, fat burners, greens powders, probiotics and multi-vitamins are just some of the specific supps covered. Enjoy!
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Do you feel anxious on Sunday even though you logically know that there is no reason to be? The Sunday Scaries are incredibly common and in this episode Marcus is delving into the why behind Sunday anxiety, how he eliminated his and exactly how you can too! Fortunately, you have a lot more control in in the matter than you might think, have to listen to this episode and find out why!
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There are a very specific set of habits that all of my most successful clients integrate and implement in order to achieve awesome results…and in this episode, I’m going to outline all 7 along with some bonus insights around aspects that you might have thought would matter a lot in regards to fat loss, that in fact don’t. If you’re serious about getting results, you’re going to want to tune in to this one!
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There’s a big difference between lifespan (how long you live) and healthspan (the quality of your years) so in this episode of the podcast, Marcus is delving into not only how you can live a longer life, but also how you can add life to your years. We all want to be active and fully functioning versions of ourselves for as long as possible, have a listen and find out how to make that your reality!
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A calorie deficit is a calorie deficit whether you eat snickers bars or salmon right!? Well, yes and no…in this episode Marcus is digging into how to set your diet up for both the fastest and most sustainable fat loss results long term because it turns out that there is a better and a worse way to structure your approach. Hint hint…a calorie isn’t ‘just’ a calorie after all…
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When was the last time that you watched or listened to the news and felt better after…? Ya, me neither! In this episode of the podcast Marcus is talking about why he stopped consuming mainstream media news and what he now does instead to stay informed, all the while keeping his mental health on track!
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What constitutes a ‘healthy’ vs. ‘unhealthy’ relationship with food? What is the definition of a ‘binge’ and what’s supposedly an appropriate amount of food to eat in a sitting or in an hour or in a day? In this episode of the podcast, Marcus is exploring what a ‘healthy’ relationship with food is from an evolutionary context as well as a modern day context!
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3 years ago I got rid of 90% of my ‘stuff’ and it was truly one of the best decisions that I’ve ever made. Minimalist living isn’t for everyone, however I do think that most of us would feel more content with fewer things than we currently have. In this episode, I’m chatting about what minimalist living has taught me over the last 3 years…
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Ever come back from a vacation and feel like you need a vacation because ya overdid it on the food and/or booze front!? In this episode Marcus is outlining exactly how you can avoid vacation weight gain and return from your getaway feeling rested, recharged and on track with your health and fitness goals!
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We’ve all experienced peaks and valleys when it comes to feeling motivated to achieve our health and fitness goals. In this episode, Marcus is explaining why motivation is so often misunderstood, how to use it to your advantage and when to rely more heavily on other tools that can actually be more effective!
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What if I told you that you can have complete control over the appearance of your skin? No breakouts, no pimples, no acne, no psoriasis and no eczema…well, you can! In this episode Marcus is outlining the 5 key factors that impact the appearance of your skin and exactly how to implement them for a glowing and healthful look!
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I’ve got good news, your hobbies can support your fat loss goals and they don’t even have to be fitness related ones necessarily! Aside from food and drink, there are all sorts of hobbies and interests that you can get into that can support your fat loss progress because there are tons of things that can ‘fill you’ and satisfy your cravings that have nothing to do with food…
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We all know what it’s like to be in a rut and let’s be honest, it sucks! You may not be in a rut right now (at least I hope) however, you will be again at some point or another because life ebbs and flows. In this episode Marcus explains a straight forward 3-step process outlining exactly how to get out of that rut and start thriving again!
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There is all sorts of fancy tech out there these days that claim to tell you how many calories you’re burning via your workouts, but are they accurate? In this episode Marcus is outlining how to determine how many calories you’re burning in your exercise sessions as well as throughout the day and how you can use that information to reach your fat loss goals more effectively!
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I get asked all the time about the relationship between marijuana and fat loss, so I decided to dedicate an episode to it! In this episode I’m outlining whether or not marijuana is impacting your fat loss efforts in relation to how it may influence your nutrition, movement, sleep and stress management behaviours. Enjoy!
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Let’s be honest, the weight loss maintenance stats aren’t all that pretty, but that doesn’t mean that you have to be one of those statistics. In this episode, Marcus is outlining his simple and straightforward 3-step approach to maintaining your fat loss results and avoiding weight regain so you can avoid the yo-yo setup and stay lean once and for all!
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Allergies suck…but fortunately, you’re not ‘stuck’ with your allergy-like symptoms for the rest of your life. There are very concrete and specific things that you can implement in your daily life in order to mitigate your allergy-like symptoms or perhaps even get rid of them completely without the use of over-the-counter drugs like anti-histamines. In this episode, Marcus outlines exactly how to go about becoming allergy-free!
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“I eat really healthy, but I just can’t seem to lose weight!” I think we’ve all heard this statement at some point in our lives, or perhaps we’ve even said it ourselves. In this episode of the podcast Marcus is outlining 4 reasons why we’re not all that great at assessing how much we eat, how to truly find out how many calories you’re consuming as well as exactly how to get the fat loss results that you ultimately want!
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I looked in the mirror on April 18th 2020 and realized that my ‘muscle building phase’ had gotten a little bit out of hand, I was ‘softer’ than I typically like to be so I figured, let’s switch gears and get in the best shape of my life! In this episode I outlined exactly what I did to lose 30 lbs of fat in 6 months from a nutrition, exercise, sleep, stress management and alcohol standpoint. I also dug into what I learned along the way, enjoy!
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Stress…we’ve all got it and it’s here to stay to one degree or another, but is it actually causing us to gain weight? In this episode Marcus is outlining the ins and the outs of the stress and weight gain relationship, whether the two are correlated or in fact that stress itself is a causative factor in weight gain and lastly, how you can stay fit and healthy no matter what’s going on in your life!
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Robb Wolf is back on the pod to chat all things autoimmunity! We dug into a whole bunch of cool facets such as…
-How does dis-ease develop?
-Where to start with an AI condition
-Why some folks get certain conditions and not others
-Autoimmune links to depression, anxiety, brain fog and cognitive impairment
-Often overlooked advantages of AI conditions
-How Robb manages his AI condition (Celiac disease)
-Sun exposure, tanning beds and cancer
-Should you wear sunscreen?
-Closing thoughts on how to live a healthful life
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The fat loss process can be very frustrating, so in this episode Marcus is outlining a simple and super straight forward step by step process to turn your frustration into satisfaction. If you find yourself spinning your wheels, repeating the same patterns and feeling disappointed with your lack of progress, this episode is for you!
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Does implementing a weekly treat meal actually boost your metabolism, result in faster fat loss and mitigate metabolic slowdown? In this episode Marcus is clearing up all the confusion on what cheat meals do, what they don’t do and whether they are the right fit for you in order to help you reach your goals quicker and more effectively!
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Everyone at some point or another has experienced back pain, but there is a fundamental difference between acute (short term) pain and chronic (long term) pain. In this episode of the podcast Marcus is outlining the two most common mistakes that he sees on a regular basis when trying to relieve back pain and exactly what steps to take in order to become pain-free once and for all!
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Thinking is a developed skill and I’m a fan of the way Dr. Mike Israetel approaches a number of topics, so I thought I’d have him on the podcast to chat about how to approach thinking itself! Specifics include…
-How Mike approaches various topics from a 30,000 foot view
-Being aware of the Dunning Kruger effect and knowing when to shut up
-How to identify and check your own bias
-Being aware of the sunk-cost fallacy
-Group think and identity
-Why it’s healthy to change your mind
-Why the ‘one quick fix’ idea is so appealing
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Do carbs make you fat? Does eating more fat make you burn more fat? Does insulin cause fat gain? These are some of the most common questions that pop up when comparing low carb high fat diets to high carb low fat diets. In this episode Marcus is breaking down what the terms ‘low carb high fat’ and ‘high carb low fat mean,’ along with which approach is better for fat loss for you as an individual. Enjoy!
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We’re all well aware that if we don’t exercise enough we can run into health issues, however if we exercise too much we can create problems for ourselves as well! Working out too much will not only impair your health, but it will slow down your fat loss and muscle building progress over the course of time. In this episode Marcus is discussing 5 simple and straightforward ways to tell if you’re overdoing it in the gym, whether you’d be better off scaling things back a little and if so, exactly how to do so!
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Today we’ve got part 2 of the Q&A chat I had with my amazing client and friend Karmen DeCamillis. This one is more business related, topics discussed include:
-How did you I know a career in nutrition was right for me?
-Mistakes I made when I started my business
-What it was like coaching my first few clients
-In hindsight, what would I change about how I started?
-What advice would I give to someone starting in the fitness industry?
Enjoy!
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Today I’ve got a Q&A episode for ya with my amazing client Karmen DeCamillis, topics discussed include:
-What are the most common struggles I see among my clients
-Is it possible to lose weight and gain muscle at the same time?
-Does muscle weigh more than fat?
-Does nutrition change as we age?
-How long should you rest between workouts?
-Pre and post workout nutrition
-My opinion on supplements
-Is protein powder considered a supplement?
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Do you experience joint pain!? If so, there are three primary factors to identify and consider in order to remedy it! There is a physical component via movement patterns, a planning aspect involving scaling of your activity/exercise, as well as a massive nutrition input. Marcus is outlining how to identify which aspects you need to look at, as well as how to practically implement said aspects to get complete control over your joint pain once and for all. Listen and enjoy!
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For years I was one of those people who woke up, threw a pot of coffee on and got to work immediately, however recently I changed it up. As of late I’ve had a bit of a ‘slower morning’ and got in the habit of journaling and I’ve got to say, it’s been absolutely incredible for my mental health as well as my sense of well-being. In this episode I outline when, how and why I journal and exactly how to start if you’d like to do so too. Listen and enjoy!
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Do you find that healthy food tastes bland, boring and generally lacks flavour? If so, I’ve got good news, you can change that! You can shift your taste buds in a way in which you actually prefer the taste of healthy food over treat-like processed food. In this episode Marcus outlines exactly how to go about rewiring your taste buds to enjoy healthful food like you never have before and as a result, make the weight loss process far easier and more enjoyable!
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It’s a new year so you’re probably looking into making some healthy changes, but how should you go about it? Should you change everything all at once or would it be better to make smaller changes over the course of a larger time frame? In this episode Marcus outlines the pros and the cons of both approaches and how to find out which approach is better for you as an individual based off of your tendencies and psychological makeup. Listen and enjoy!
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We’ve all experienced it, the dreaded 5-10 lbs holiday weight gain from all of those tasty meals, desserts and of course, alcohol! Then the first week of January rolls around and you’re ready to get back to ‘real life,' however you’re bloated, lethargic and playing from behind. In this episode Marcus outlines 10 simple yet effective strategies to not only avoid weight gain over the holiday period, but actually roll into the New Year feeling rested, recharged and ready to crush your goals! Listen and enjoy.
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Body fat levels, muscle mass, skin health, brain chemistry, sexual function…it’s all determined by your hormones right!? Sort of…but what determines your hormonal status? What tells your hormonal system what to do? Can you tell your hormones to lose fat and build muscle? Who’s controlling these things we call ‘hormones’ or do they just have a mind of their own? Listen and find out…you might have more control than you think!
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You’re rolling along, dropping pounds on the weekly and then all of a sudden the weight loss just stops! You were losing so consistently, you seemingly didn’t change a thing, however why the lack of progress? Weight loss plateaus happen to everyone at some point or another, however there is a tried and true way to sidestep them and continue getting the results that you’re after. In this episode Marcus explains exactly why fat loss plateaus happen and the step by step process he uses with his nutritional coaching clients to avoid them and continue seeing results. Listen and enjoy!
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How many calories does a workout actually burn? How about a walk? If you have to choose between the two for the sake of time and efficiency, which one is going to yield you better weight loss results? This episode dives into the 3 main factors to consider when comparing workouts to walks for fat loss. Also, Marcus covers how he prioritizes different activities for his clients as well as what he does personally. Listen and enjoy!
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How much should you weigh? Is there an ideal bodyweight based off of your height, weight or your current BMI? How about body fat percentage, does that factor in? In this episode I explain how to determine your healthy bodyweight based off of how you’re looking, feeling and performing all within a sustainable lifestyle context. Listen and enjoy!
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What if I told you that there was only one formula that you’d ever need to know to get the results that you’re after, whether it be your career, finances, fitness or your relationships? I’ve got good news, fortunately you don’t need to reinvent the wheel, you can use this 3-step method for better results in absolutely anything that you choose to take on in your life and achieve a better outcome. Listen now to find out how to use this simple 3-step strategy to your advantage!
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There's a fairly popular idea out there in the ether that the body goes into what's called ‘starvation mode’ and holds onto fat if you eat too few calories.
Is it true? Does the body resist weight loss if you restrict intake too much? Is 1200 calories the low end cutoff? Can you go lower and still see results?
Find out the truth about starvation mode and 1200 calorie diets right now!
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I’ve learned a thing or two about getting sh*t done over the last 8.5 years running N1 Fitness, so in this episode I’m sharing how I approach productivity, a typical day in my life work wise and lastly, I’m going to provide you with 5 actionable takeaways that you can implement today in order to free up more time for the things you enjoy most!
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How much weight should you lose per week in order to reach your goal?
Does it depend on your total body weight?
Do you need to factor in your body fat percentage?
How about your lifestyle, does that matter?
Listen now and find out for yourself!
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Is the 80/20 rule effective for fat loss and how does it actually look in the real world?
Does it mean you eat well for 8 days and indulge for 2?
Does it mean you eat 8 healthful meals for every 2 treat meals?
Does it mean you eat 80% of your calories from healthy foods and 20% junk?
Find out in this episode!
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Andy is a strongman competitor and coaches athletes in the elite performance realm. We dig into a number of fascinating topics such as the circadian rhythm, SSRI’s (anti-depressants) vs. cocaine, optimizing sleep and meal timing.
We also delve into minimizing the negative effects of alcohol, marijuana, sleep drugs, Alzheimer’s and Parkinson’s, eyesight, stability, sleep tracking, shift work and a whole bunch more!
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Allostatic Labs
The ego is bad right? You want to reduce, diminish and eliminate it at all costs correct?
What if I told you that it’s essential? What if you could use it to your advantage and as a result get more out of your life?
This episode dives into what the ego actually is and how to run it, instead of it running you.
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Ego Videos – https://www.youtube.com/playlist?list=PL9n-SxK7QfgMRytDkuJ1V0iTVvtcp7ufq
Movie – Revolver (Directed by Guy Ritchie)
There’s been a serious push for eating more healthy fats and a demonization of sugar and carbs…but is the solution to your weight loss problem as simple as eating less sugar and more fat?
This episode answers that question and a whole bunch more so you can start getting the results you’re really after!
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This episode explores why we sleep, why we dream, how much sleep we need, how to figure out our chronotype, caffeine, naps and lastly…exactly what to do in order to set yourself up for the best night of sleep possible!
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Do you experience bloating on a regular basis?
How about joint pain or a sore back?
Struggle to recall words or where you put your keys?
If you answered yes to any of the above questions, you’ll definitely want to tune into this episode!
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LET’S BE FRIENDS
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Why does the satisfaction of our accomplishments fade so quickly?
Why do we always yearn for more?
Why does stagnation leave such a sour taste in our mouths?
Find out the answer to these questions and a whole bunch more in this weeks episode of the podcast.
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Angus Barbieri didn’t eat for 382 consecutive days and lost 276 lbs. He went from being morbidly obese and weighing 456 lbs to 180 in a little over a year.
This is his story and what it can teach us about fat loss and potentially skipping the odd meal here and there.
Enjoy!
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If you’re having trouble sticking to a healthy diet and/or exercise program this episode is for you! Specifics include…
-How to get started on the right foot
-Using motivation to your advantage
-Identifying how to get to your goal
-What’s the deal with willpower and discipline?
-Developing lasting habits
-What to do if you fall off the wagon
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If you’d like to lose weight or you’ve hit a plateau, this episode is for you! Specifics include…
-The fastest way to lose weight
-3 ways to create a calorie deficit
-Nutrition for fat loss
-Workouts for fat loss
-Combining nutrition and workouts for fat loss
-Things to look out for
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Losing weight is hard, but there are ways to make your fat loss journey easier! Specifics include…
-How to actually stay accountable
-Setting up your kitchen
-Ways to make food prep easier
-Taking the lifestyle approach
-Tracking your progress
-Reaching goals and celebrating wins
-Getting through mental and emotional roadblocks
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How do you truly know if you’re hungry or you simply have a craving? Specifics include…
-Defining hunger and cravings
-The primary differences between the two
-Physical signs of both
-The most filling foods
-How to mitigate hunger completely
-How to work around cravings
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Bill is an evolutionary psychologist and in this episode we’re delving into some fundamental evolutionary psychology and what makes us happy. Specifics include…
-The unique cooperation abilities among humans
-Attracting mates and passing on genes
-Balancing complacency and drive
-Handling rejection and the need to fit in
-The purpose of embarrassment and shame
-Why we persuade, exaggerate and lie
-Our natural tendency to compare ourselves to others
-Water cooler talk, gossip and storytelling
-Learning from others mistakes vs. our own
-Are we monogamous?
-What tinder shows us about sexual preferences
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The Social Leap
Marcus is candidly chatting about what 3 Aussie dudes taught him one winter in Poland. Specifics include…
-How I got denied from University
-Backpacking Europe for 5 months
-Daypacks and minimalism
-How I told my Mom I might come home
-How a simple question completely changed my life
-Going to movies and restaurants alone
-Becoming a better conversationalist
-Getting feedback from strangers
-Living in Latin America
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Marcus is outlining how to order fat loss friendly food at restaurants. Specifics include…
-How many calories are in restaurant meals?
-The best protein, carbs & fat options
-Sauces & dressings
-How to modify meals & ask for what you want
-How to get over being ‘that customer’
-Specific examples of modifying meals on the fly
-7 quick-tips when eating out
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Diana is on the show to provide us with the often unheard side of the story around meat. Specifics include…
-Meat, cancer and diabetes
-Are meat-free diets healthier?
-B12 supplementation
-Animal protein vs. plant protein
-Beyond burger and lab grown meat
-Greenhouse gas emissions
-Could we remove all cattle and crop the land instead?
-Water requirements for beef production
-Ethical ties between nutrition, environment & meat
-What does a cows life actually look like?
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Marcus is outlining the most effective ways to track your fat loss progress. Specifics include…
-The scale
-Daily or weekly weigh-ins?
-Pictures
-Using the mirror
-Clothing
-Measurements
-Body fat calipers
-Machines and fancy tech
-What I do with my clients
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Marcus is providing 4 practical ways to increase your libido and optimize sexual function. Specifics include…
-Why do we have a sex drive?
-The role of testosterone and estrogen
-What are we attracted to and why?
-Nutrition tips for enhancing libido
-Movement recommendations for sexual health
-Sleep and libido
-Stress, sexual function and libido
-Supplements and drugs
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Marcus is outlining who the keto diet may be for, who it may not be for and if you’re going to implement it how you should do so. Specifics include…
-What is ketosis?
-How does keto work for fat loss?
-Keto food options
-Carbs are water weight
-Dealing with hunger
-Using fat for fuel vs. using body fat for fuel
-Keto friendly supplements
-Performance
-Long term sustainability
-Better and worse versions of keto
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In this episode Marcus is delving into just how fast you can lose fat and all the factors at play that dictate your rate of loss. Specifics include…
-The fastest possible way to lose fat
-Males vs. females
-Fat loss vs. muscle gain
-How effective is exercise for fat loss?
-Does age impact fat loss?
-The role of genetics and stress
-Medications and fat loss vs. water weight fluctuation
-Depression
-3 take home tips to lose fat and sustain your losses
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Immune health has never been more important so in this episode Marcus is outlining how the immune system works in straightforward terms and what to do in order to optimize it’s function. Specifics include…
-What is the immune system?
-Why viruses don’t want to kill you
-What suppresses your immune system?
-The ‘immune budget’ concept
-Autoimmune conditions
-Does the flu actually kill people?
-8 practical tips to optimize your immune health
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My boy Danny Lennon is back on the show for a second time and we’re chatting about all things podcasting. Specifics include…
-Why did you start podcasting to begin with?
-How do you go about sourcing guests to interview?
-How do you prepare for podcast interviews?
-What’s the recipe for a good question?
-What I think makes Danny a great interviewer
-Who are some of the best podcasters right now?
-Do you go back and listen to your old podcast episodes?
-How to grow an audience
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Karmen and Krista DeCamillis are back on the show today for part 2 of our role reversal interview. In this episode they ask me about…
-3 top tips for someone starting on their fat loss journey
-What’s harder, the physical or mental aspects of weight loss?
-What podcasts do you listen to?
-How do you keep up with the media health trends and documentaries?
-Do you work with vegans and vegetarians?
-What are your thoughts on the ketogenic diet?
-What do you think of cleanses and detox diets for fat loss?
-How do you order at restaurants?
-What does a typical day look like for you?
-Do you have any productivity tips to share?
-What do you eat in a day?
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My clients the DeCamillis sisters are on the show today and the roles are reversed, they’re interviewing me! Specifics include…
-How has my business and personal life changed due to Covid-19?
-What is different about your programs vs. other programs?
-Who type of person has the most fat loss success in your experience?
-95% of diets fail, why do you think that is?
-Have you worked with clients that self-sabotage?
-What’s the most common weight loss complaint you come across?
-How valuable is weighing yourself as far as weight loss goes?
-What is your favourite treat meal?
-How do you know when to adjust a program to avoid plateaus?
-How do you handle cravings and do you indulge in them?
-What is the best type of exercise for fat loss?
-How accurate are devices like Apple watches and the Fitbit for assessing calories burned?
-What are your thoughts on the BMI (Body Mass Index)
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Nelson Dellis is on the show and he’s sharing all of his memory improving insights with us. Specifics include…
-How much of your memory is determined by genetics?
-Nelson’s 3-step memory process
-How to use sex and humour as a memory tool
-The role of smell and memory
-How to remember names
-How to remember where you put your keys
-Diet and brain health
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Marcus is chatting about how and why his nutritional coaching clients eat carbs at night even when their goal is fat loss. Specifics include…
-Does eating carbs after 6pm cause fat gain?
-What if we didn’t eat fat after 6pm instead?
-When are we most likely to indulge throughout the day?
-Why ChronoNutrition isn’t practical
-Carb intake and sleep quality
-Carbs and mental clarity
-Why practical is better than ‘optimal’
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I hope you’re taking care of yourself, each other and staying safe.
Marcus is chatting about why some folks are able to seemingly eat whatever they want and still stay lean, while other folks really struggle to lose weight. Specifics include…
-That friend, co-worker or cousin that can eat whatever they want
-Do vacation eating habits reflect real world eating habits?
-Do you know how your partner eats?
-The overweight salad eating co-worker
-What do Mr. Rodgers and slow metabolisms have in common?
-What underweight men can teach us about calorie intake assessment
-The curse of having a ‘favourable memory’
-Did Michael Jordan really get cut in high school?
-A slow metabolism is a blessing
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Being that this situation has evolved since the recording of this podcast, I'd no longer recommend activities such as tennis, basketball & golf.
Marcus is chatting about how to set yourself up to stay fit and healthy during Coronavirus. Specifics include…
-Movement considerations and focusing on what you can do
-Home exercises with no equipment needed
-How to eat for maximum health and immune function
-How much sleep do you need right now?
-How to increase sleep quality
-5 stress management tools to keep your mental and emotional health on track
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Marcus is sharing one of the most important concepts that his Mom instilled in him when he was just a wee lad and why you might want to implement it too. Specifics include…
-How 7 words altered my entire perspective
-Does life happen for you or to you?
-How important is responsibility really?
-Running late?
-How to shift your perspective
-Doing what you love and loving what you do
-Are you a people pleaser?
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Marcus is sharing his thoughts on cleanses and detox diets for fat loss. Specifics include…
-How do cleanses & detoxes work for fat loss?
-Mistaking changes in muscle and liver glycogen for fat loss
-What do you do after your cleanse or detox?
-Monetary incentives for folks recommending these methods
-What to do instead…
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Marcus is outlining how fast (or slow) you start to lose muscle after taking a break from the gym. Specifics include…
-How quickly do you lose muscle after not working out
-How muscular swelling can be confused with muscle loss
-Do advanced trainees lose muscle slower?
-How diet impacts muscle loss
-The most effective way to maintain your muscle
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Marcus is outlining how to reach your health and fitness goals while still staying social. Specifics include…
-The reason it can be difficult to eat healthy in social situations
-Hiking buddies vs. party friends
-Managing the expectations of others & dealing with snarky comments
-Checking in with yourself and establishing your needs and wants
-How I stay social & healthy
-7 ways to stay social that contribute to your health goals
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Marcus is answering your questions in this episode of the podcast. Specifics include…
-What do you do when someone gives you a gift like chocolate or dessert?
-What do you think about obesity or excess fat being a chemical imbalance?
-What are your thoughts on testosterone boosters? Do they work?
-Should I workout when I’m sick or just rest?
-Do you schedule your meals around your workouts to optimize recovery?
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Robb Wolf is here to chat all things salt! Specifics include…
-How did salt originally get a bad health wrap?
-Are salt and sodium the same thing?
-Why does your body even need salt to begin with?
-Why healthy eaters need to eat more salt
-How much salt should you consume?
-How to track your salt intake?
-Using salt as a hangover remedy
-Robb’s current diet and how to improve your performance
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LMNT
Marcus is chatting all about intermittent fasting, who it's for, who's it's not for and how it works specifically in regards to fat loss! Specifics include...
-Is Intermittent Fasting effective for fat loss?
-Who might want to try implementing IF?
-Who should not implement this strategy?
-How does Intermittent Fasting work?
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Nir Eyal is on the show and we’re talking all about how to break bad habits and build good ones. Specifics include…
-Is distraction a new phenomenon?
-Why do we get distracted?
-Mastering the internal triggers that distract you
-Why to-do lists suck
-How to manage your external triggers
-Using ‘pacts’ to hold yourself accountable
-Is willpower a finite resource?
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Marcus is outlining exactly what to do in order to minimize jet lag when changing time zones and how to avoid Monday morning fatigue!
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Dr. Mike is back on the show and we’re chatting all about marijuana, CBD and how to mitigate the negative effects of a TBI. Specifics include…
-The difference between CBD and THC
-How sativa, indica and ruderalis got their names
-Is marijuana more potent now than it was in the past?
-CBD and marijuana delivery methods
-What to do after a TBI nutrition, exercise, sleep and supplement wise
-CBD, inflammation and appetite
-Marijuana, libido and the healthy user bias
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Marcus is chatting about why ‘cheat meals’ or ‘treat meals’ or insert whatever word you prefer here make you feel…not so great!
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John Berardi is on the show today and we’re covering a wide range of topics. Specifics include…
-How John got over excessive use of drugs and alcohol during his high school days
-How he ruthlessly prioritizes and creates balance in his life
-Why simply working harder isn’t necessarily the answer
-Specialization vs. being a ‘jack of all trades’
-How John has managed his autoimmune condition
-Eating ice-cream 5 days per week
-A simple exercise John uses to become a better parent
-How to cultivate curiosity
-Working with Nike, Apple, Equinox and George St. Pierre
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Marcus explains the evolutionary mismatch we’re dealing with right now around our food and movement and how to make it work for you as opposed to against you!
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Marcus is delving into stress and how it can help you look, feel and perform better not only physically, but mentally and emotionally as well. Yes, better…
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Jesse Neate heads up all the retail operations at JJ Bean and we’re chatting all about coffee. Specifics include…
-Sourcing beans from all over the world
-The life of a coffee bean
-What dictates the taste of different beans
-Light vs. medium vs. dark roasts
-Determining the caffeine content in your coffee
-What makes a good cold brew?
-The proper way to taste coffee
-Blends vs. single origin
-How long does coffee last before going bad?
-Comparing french press, drip & pour over
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Scott Young is on the show today and we’re talking all about ultra-learning. Specifics include…
-Why learning is important for all of us
-How to reframe your prior associations with learning
-Leveraging what you’ve learned in the past to your advantage in the present
-The most important learning principle, directness or ‘transfer’
-Is going ‘all-in’ always the best route to take?
-Is it better to ‘batch’ or ‘space out’ your learning?
-The best and worst language learning apps
-How to avoid procrastination
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Marcus is sharing his thoughts, insights and experience from his 10-day silent Vipassana retreat!
No talking, no touching, no eye contact, no phones, no books, essentially zero outside stimulation, this is what happened...
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Lyle is back on the show and we’re chatting all about the pros and cons of birth control and how it relates to body composition! Specifics include…
-How does the menstrual cycle work?
-What causes cycle related cravings?
-What is birth control doing in the body?
-The most common forms of birth control and how they work
-What are the best and worst forms of birth control health-wise?
-Does birth control impair fat loss?
-Lyle’s opinion on the best overall form of birth control
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Are you an abstainer or a moderator? Marcus is chatting about the everything in moderation approach and why it’s likely not a solid fat loss strategy for a lot of folks!
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Dr. James Hoffman is on the show and we’re talking all about recovery. Specifics include…
-What does it mean to be and feel recovered?
-What should we prioritize when it comes to recovery?
-Signs of being under-recovered and over-trained
-The value of support, community and communication
-Supplements for recovery
-The effects of massage, cupping, dry needling, ice baths, steam rooms, sauna and cryotherapy
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Today I’m outlining the who, what, where, when and why around the 30-Day Fat Loss Challenge starting September 15th!
CLICK HERE for the 30-Day Fat Loss Challenge
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Agnes Kowalski is on the show to chat about changing your mindset around money and how to make more of it! Specifics include…
-How should we approach money to begin with?
-How to identify your sub-conscious programming and biases
-Positive thinking vs. shifting your beliefs
-Are affirmations helpful to make more money?
-Why the answer isn’t always simply working harder
-How does a healthy relationship with money look?
-How to stay true to your values around money
-How to approach debt from a mindset perspective
-Approaching selling & sales with a new lens
-Taking responsibility for your finances
Subscribe & enjoy!
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AngesKowalski.com
Marcus is explaining the ins and outs of if it fits your macros (IIFYM) as a diet approach and whether it’s right for you as an individual.
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Marcus is outlining the 5-steps he's taken to lose 50 lbs and keep it off for over 10 years!
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Dr. Mike Israetel and Marcus are chatting about optimising for body composition, health as well as performance and the trade-offs necessary to do so. Specifics include…
-3:17 - Nutritional commonalities between all three categories
-7:04 - Differences in calorie intake depending on your goal
-13:35 - Macronutrient variance (protein, carbs & fat)
-23:28 - Alcohol intake
-28:08 - Food composition (what type of food you eat)
-40:00 - Meal timing and frequency
-46:02 - Supplement recommendations
Subscribe & enjoy!
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Marcus is clearing up the confusion around whether nutrition or exercise is more effective for fat loss!
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Ted is a friend and fellow fitness professional with an absolutely incredible story that I’m super excited to share with you! Specifics include…
-Dealing with his Mothers death at 14
-How he coped with his brothers kidnapping and murder
-How Ted lost and reclaimed his health and fitness
-How to rewire your brain after stress and trauma
-The ‘Blue Zones’ and how different cultures cope with death
-Ted’s morning routine
Jimmy Rice Story LINK HERE
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Legendary Life Podcast
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Marcus clears up the confusion around whether men and women need to consume different amounts of calories for fat loss!
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In this episode we discuss Glenn’s book Never Binge Again. Specifics include…
-Glenn’s personal experience with binging
-The reptilian brain and the tendency in all of us to binge
-The mental reframe of the ‘pig’
-Defining binge behaviour
-Utilizing the terms ‘never’ and ‘always’ to your advantage
-Abstainers vs. moderators
-The science of comfort food
-Restriction and an inclusive vs. exclusive mindset
Subscribe & enjoy!
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Marcus is clearing up the confusion around quality vs. quantity when it comes to fat loss.
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I think you’re going to enjoy this one, specifics include…
-0:00 - Speed of weight loss and buy in with new clients
-5:48 - The balance between putting out correct info yet practical info
-11:22 - Does every client need to be entirely self-sufficient nutritionally
-18:46 - Coaching an individual as opposed to ‘averages’
-25:22 - When to use analogies and when other forms of communication work more effectively
-30:55 - Telling people what to do vs. asking questions and coming to an answer together
-38:49 - The mental and emotional elements that pop up throughout the process
-46:50 - The power of body language in communication
-53:40 - Separating your goals from everyone else’s goals
-1:02:39 - Dealing with adherence issues
-1:11:37 - Common mistakes that clients themselves make
-1:14:45 - What Eric is working on personally as a coach
Subscribe & enjoy!
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3DMJ
Eric’s Instagram
Marcus is answering your questions today and they include…
-0:00 - What is the best alcohol to drink?
-4:04 - How & what should you order when eating out?
-6:26 - Are pastas & breads unhealthy?
-8:43 - Is it okay to eat the same foods everyday?
-11:34 - Is it better to consume carbs around workouts?
-16:22 - How much protein should you be eating?
-18:53 - My opinion on the Plant Paradox Book & autoimmune conditions
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Marty Kendall is on the show today and we’re talking all about how to maximize the nutrient density in your diet!
-2:54 - What is nutrient density?
-4:17 - Common nutrient deficiencies via current farming practices
-5:45 - How different food choices impact satiety (fullness)
-9:05 - How our taste buds and nutrient status may impact satiety
-12:23 - Getting nutrients from whole food vs. supplements
-15:08 - How your taste buds change and respond to shifts in your diet
-21:15 - Is there a risk of eating too many nutrients?
-22:35 - Nutrient considerations for omnivores vs. vegetarians and vegans
-23:59 - Inclusive vs. exclusive nutritional approaches
-26:50 - Salt intake on a nutrient dense diet
-29:54 - Children and eating a nutrient dense diet
-33:26 - What Marty eats day to day
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Connect w/ Marty:
Optimising Nutrition Website
Nutrient Optimiser Website
Optimising Nutrition FB Page
Nutrient Optimiser FB Page
Marcus is outlining 5 actionable tips to better manage your current stress levels as well as reduce your overall stress load!
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Steve Hall is on the show today and we’re chatting all about how to eat and supplement to gain muscle mass while keeping body fat in check! Specifics include…
-0:00 - How getting hit by a car sparked his interest in building his body
-7:50 - How Testosterone Replacement Therapy (TRT) helped Steve restore his hormonal status
-10:28 - Taking a ‘muscle building mindset’ and the mental framework necessary to build muscle
-18:10 - Weight gain rates and how to assess your progress
-23:33 - How much of a calorie surplus do you really need?
-26:39 - How to set protein, carbs and fat numbers
-29:30 - Steve’s personal experience with a higher carbohydrate, lower fat massing approach
-31:40 - Meal frequency to cover your muscle protein synthesis bases
-35:45 - Nutrition on training days vs. off days and during deloads
-40:42 - Nutrient (protein, carb and fat) timing throughout the day and around workouts
-45:26 - Gut health and digestive signs to be aware of as your food intake increases
-48:55 - Monitoring subjective markers such as libido, sense of well-being, training motivation etc.
-53:30 - Supplements you may want to include after all the staples are addressed
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Website – ReviveStronger.com
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Marcus is outlining the 5 most common fat loss mistakes he comes across on a daily basis and how to avoid them!
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Gabrielle is back on the show and we’re talking all about the immune system. Specifics include…
- What is the immune systems job?
- Signs of a suppressed immune system
- The gut and skin conditions
- Food sensitivity and allergy testing
- Micronutrient testing and its accuracy
- Autoimmune conditions and gut health
- Tips for a healthy immune system
- Fasting and digestion
- We wrap up with some random ranting…
Please share, subscribe & ENJOY!
--
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Website – VitaminPhD
RP Website - RP
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Marcus is chatting all about coffee and how to know whether it’s right for you. Specifics include…
- How does coffee/caffeine work?
- How long do the effects last?
- Individual tolerance
- Potential benefits
- Potential downsides
- Synthesized caffeine vs. ‘naturally occurring’ caffeine
- Take home points
Please share, subscribe & ENJOY!
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James Krieger M.S. is on the show today and we’re talking all about the tools for measuring body fat and their accuracy. Specifics include…
- Two and four compartment models
- Underwater weighing
- Bod Pod
- Bioelectrical Impedance
- Skinfold measurement
- Dexa
- How to practically assess your progress in the real world
‘Bioelectrical Impedance (BIA) is one of the worst methods.’
Please share, subscribe & ENJOY!
--
Connect w/ James:
Website – Weightology
Body Fat Article Series – HERE
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Marcus is outlining how to integrate alcohol with your fat loss goals and how it relates to nutrition, movement or workouts, sleep and social connection. Specifics include…
- Alcohol and nutrition
- Alcohol and workouts or movement
- Alcohol and sleep
- Alcohol and social connection
- Practical take-home tips
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Dr. Kirk Parsley is on the show today and we’re chatting all about being a doctor to the Navy Seal’s and managing sleep for shift workers. Specifics include…
- Common symptoms of sleep debt and shift work
- How Kirk got the seals off of sleep drugs
- The bunker test
- Alcohol, sleep drugs and over the counter meds
- Marijuana and sleep
- How to pay off sleep debt for shift workers
- Why do we sleep?
Please share, subscribe & ENJOY!
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Connect w/ Kirk:
Website – DocParsley.com
Book – Sleep To Win
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Marcus gives you his outlook and opinion on the carnivore diet and who, when, where, why and how it may apply in this episode!
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My mentor Joseph is back on the show and we’re chatting all about motivation, confidence, self esteem and hope! Specifics include…
- Internal vs. external motivation
- Confidence vs. self esteem
- Hope is a double edged sword
- The application of consistency
- Assessing emotional progress and growth
- How to build self awareness
- What is self help?
- The significance of trauma in our teen years
- Why do self work?
Please share, subscribe & ENJOY!
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Connect w/ Joseph:
Website – iamcenter
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Marcus is answering your questions on this Ask Me Anything Episode! Specifics include…
- What and how are you eating while travelling?
- Have you taken anything positive away from getting as heavy as you did?
- What’s the best position to sleep in?
- Do you burn more fat working out fasted?
- Are they any specific foods or workouts you’d recommend for fat loss?
- Thoughts on liquid breakfasts for fat loss and muscle gain?
- How do I get rid of the fat on the back of my arms?
- How do you get your clients?
- How can I motivate myself to be more active?
- Why am I hungry at the same times each day?
- Do you eat superfoods?
- Which exercises tone, lift and firm your butt?
- What’s the best shoe to wear at the gym?
- What are the best protein supplements for women?
- Why do you like a lower carb breakfast and higher carb dinner?
- What’s your favourite supplement?
- Are supplements a waste of money?
Please share, subscribe & ENJOY!
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Brad Shoenfeld is on the show today and we’re chatting all about hypertrophy! Specifics include…
- Where should you start?
- How much training volume should you do?
- What impacts training recovery?
- How much does training frequency matter?
- Best bang for your buck exercises
- Keto for hypertrophy
- Macronutrient ratios
- Meal frequency
- Body fat percentage for hypertrophy
- Body fat percentage for performance
- Brad’s current training & nutrition goals
Please share, subscribe & ENJOY!
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Connect w/ Brad:
Website – LookGreatNaked.com
Brad’s Books – Amazon.ca
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Katherine Lewis is on the show today and we’re chatting all about her book The Good News About Bad Behavior. Specifics include…
- What originally inspired Katherine to write this book
- Are kids really behaving worse than ever?
- What role do schools play?
- How boys and girls differ in their behavioral tendencies
- How to motivate and encourage children
- Becoming a better parent
- The apprenticeship model
- How to better relate with your children
- Reflective listening and how to implement it
- Her top two most profound parental insights
- The latest research in parenting
‘The hardest and most important task of parenting is to see the children you really have…’
Please share, subscribe & ENJOY!
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Connect w/ Katherine:
Website – KatherineRLewis.com
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Brian Wansink is on the show today and we’re chatting all about mindless eating, food environment and how to set yourself up for success. Specifics include…
- The nutritional gatekeeper
- How our environment shapes our food decisions
- Men vs. women in regards to comfort food
- The ‘settings’ in our stomachs
- Utensils and consumption patterns
- Decision fatigue around food
- Alcohol and eating habits
- Practical take home tips
Please share, subscribe & ENJOY!
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Connect w/ Brian:
Website – Healthier By Design
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Stephan Guyenet is back on the show and we’re chatting all about how to know whom to trust in the fitness and health field. Specifics include…
- The reason Stephan came up with this process
- Is formal education and experience essential?
- Oversimplifying complex topics
- Acknowledging nuance
- The ability to change one’s mind in light of evidence
- Leaning on conspiracy too heavily
- Cherry picking data
- Implying ill intent
- Ideas and personal identity
Please share, subscribe & ENJOY!
--
Connect w/ Stephan:
Website – StephanGuyenet.com
Book – The Hungry Brain
Social - Twitter
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Brian Allen is on the show today and we’re chatting all about his unbelievable life story! Brian is only in his early 50’s but he’s already lived what seems to be multiple lives. Specifics include…
- How Brian got into selling drugs
- Making $10,000 - $20,000 per day
- Getting sentenced to 10 years
- What prison life is really like
- Life after serving 8 years
- Being charged with murder 27 years later
- His message to young adults today
Please share, subscribe & ENJOY!
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Connect w/ Brian:
Email – brian@noexcuse.ca
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Today I’m outlining step by step how to read a nutrition label as well as the ingredients and what they mean.
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Gabrielle Fundaro is on the show today for part 2 of our 2-part chat on gut health! Specifics include…
- Fiber types and recommendations
- Antibiotic use and impacts
- Artificial sweeteners
- Sleep status and gut health
- Where to start with your gut health
- Fat and carbohydrates in regards to gut health
- Blood pH vs. gut pH
Please share, subscribe & ENJOY!
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Connect w/ Gabrielle:
Website – Renaissanceperiodization.com
Gabrielle’s Blog
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Dr. Gabrielle Fundaro is on the show today for part 1 of our 2-part chat on gut health! Specifics include…
- Probiotic use
- Colonizing the gut via the birthing process
- Is there an ideal microbiome or gut profile?
- SIBO (small intestinal bacterial overgrowth)
- Leaky gut and what can cause it
- Acute bacterial changes in the gut
- Food sensitivity testing
Please share, subscribe & ENJOY!
--
Connect w/ Gabrielle:
Website – Renaissanceperiodization.com
Gabrielle’s Blog
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Catherine Price is on the show today and we’re talking all about our devices and how to use them as opposed to them using us! Specifics include...
- How being a Mom inspired Catherine to write this book
- What does ‘breaking up with your phone’ mean?
- How much time are we spending on our devices?
- The impacts of phone use on our brains
- Dopamine triggers and phone addiction
- How Catherine navigates her tech use
- Practical tools to shift your behaviour around your phone
- Fear of missing out vs. joy of missing out
Please share, subscribe & ENJOY!
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Connect w/ Catherine:
Website – PhoneBreakUp.com
CatherinePrice.com
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James Krieger is on the show today and we’re chatting about all about burning calories, metabolism and NEAT!
- What is NEAT (non-exercise activity thermogenesis)
- Genetic impacts on our tendency to move
- How our environment impacts NEAT
- How our food intake effects physical activity & vice versa
- Workouts and their influence on NEAT
- Tracking calories burned/NEAT
- Subconscious reductions in energy expenditure
- Practical ways to increase calories burned
Please share, subscribe & ENJOY!
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Connect w/ James:
Website – Weightology.net
Research Review
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Dr. Kevin Folta is on the show today to talk about what the science really says about GMO’s. Specifics include…
- What is a GMO? (Genetically Modified Organism)
- Genetically modified vs. ‘natural’
- Organic vs. ‘conventional’ products
- How crops are sprayed & treated
- An objective view of companies like Monsanto
- The clean 15 & the dirty dozen
- The benefits of genetic engineering
- Where to find trusted scientific sources
- How Kevin’s shopping cart looks
Please share, subscribe & ENJOY!
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Connect w/ Kevin:
Website – kevinfolta.com
Talking Biotech Podcast
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Sources:
National Academy of Science – GMOs
GMO Answers
My mentor Joseph Maldonado is on the show today and we’re chatting about the mental and emotional elements to living a healthful life! Specifics include…
- Joseph's background
- The three reasons people do this work
- What is emotional fitness & why should we cultivate it?
- How to get rid of emotional baggage
- What is the ego, what’s its purpose & how does it function?
- What is meditation & how can we implement it?
- How conditioning & trauma impacts our decisions
- Where to start with emotional fitness
‘The ego is your best friend that can become your worst enemy.’
Please share, subscribe & ENJOY!
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Connect w/ Joseph:
Website – iamcenter.com
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Dr. Amy Bender is on the show today and we’re chatting about one of my favourite topics, sleep! Specifics include…
- Do athletes and active people need more sleep?
- Banking sleep or front loading sleep
- The physical impacts of not enough sleep
- Managing nerves & anxiousness around sleep
- Nap length and timing
- Split sleep vs. singular sleep
- Napping vs. simply resting & relaxing
- Amy’s take home points to get better sleep
Please SHARE, SUBSCRIBE & ENJOY!
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Connect w/ Amy:
Website – Centerforsleep.com
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Today I’m chatting all about bloating, it’s root causes and how to get rid of it as fast as possible.
- What to eat and what not to eat
- What to drink and what not to drink
- Other modalities to speed up the process
- Identifying the cause(s)
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Dr. Quinn Henoch is on the show today and we’re mobility myth busting! Specifics include…
- Foam rolling and its potential impacts
- Static stretching, power output and performance
- Increases in flexibility and mobility
- Range of motion and arthritis
- Is neutral spine a range or a fixed position?
- Butt wink, how much is too much?
- Cueing the squat
Please SHARE, SUBSCRIBE & ENJOY!
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Connect w/ Quinn:
Website – ClinicalAthlete.com
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Jordan Feigenbaum is on the show today and we’re chatting all about the benefits of strength training and why your doctor should be recommending it. Specifics include…
- Why strength training typically isn’t emphasized by your Doc
- What the benefits are of strength training on each body ‘system’
- The role of conditioning work and general movement ‘outside’ of the gym
- Is the future of medicine online-based?
Please SHARE, SUBSCRIBE and ENJOY!
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Connect w/ Jordan:
Website – Barbellmedicine.com
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Anne Margolis is on the show today and we’re chatting all about natural birthing practices without the need for unnecessary medical procedures or surgeries. Specifics include…
-Anne’s first birthing experience & how she got into midwifery
-Why Holland, Sweden & Japan have the healthiest births
-The roles of midwives & doctors in the birthing process
-Pregnancy myth-busting
-Breastfeeding & formula
-Exercise, nutrition & supplementation for pregnancy
-Cravings while pregnant
-Raw fish, sushi & coffee during pregnancy
-How to plan and set yourself up for success
Please SHARE and SUBSCRIBE!
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Connect w/ Anne:
Website – Homesweethomebirth.com
Book - Natural Birthing Secrets
Facebook | Instagram | Linkedin
Other Resources:
Panic Free Pregnancy Book
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Israel Halperin PhD is on the show today and we’re chatting all about getting the most out of your personal training clients and clients getting the most out of their trainers. Specifics include…
- Internal and external focus during a set (how to cue effectively)
- Knowledge of repetition endpoints prior to exercise
- Allowing clients to make choices during their session
- Using language and cueing effectively for individuals
- When to use more or less feedback during a session
- Take home tips and practical implications for trainers and clients
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Connect w/ Israel:
Research Gate – Research Website
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Today I’m answering the question of whether you should lose fat or build muscle first!
- Definition of a beginner & intermediate/advanced trainee
- Whether beginners can lose fat and build muscle at the same time
- The reasons for my recommendation
- Potential caveats and exceptions
- Body fat ranges for leanness and muscle gain
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Dr. Mike T. Nelson and I are talking all things body composition, insulin, exercise as well as performance! Specifics include…
- What is metabolic flexibility?
- Measures of metabolic flexibility
- Low carb and Ketogenic diets and performance
- Using carbs or fat for fuel
- Insulin sensitivity
- HbA1C and glycomark testing
- How Mike coaches his clients
- The distinction between performance and body composition
Please LIKE, SHARE and SUBSCRIBE!
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Connect w/ Mike:
Website – Extreme Human Performance
Certification – Flex Diet
Facebook | Instagram | YouTube | Twitter
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Greg Potter PhD (c) is on the show today and we’re chatting all about body rhythms, light and dark cycles and how to get the best sleep possible! Specifics include…
- Our natural body rhythms
- Light/Dark cycles
- Melatonin production
- The master clock (SCN)
- How to shift your body clocks
- Chronotypes – owls and larks
- Camping studies and sleep timing
- Melatonin supplementation (dose and type)
- Meal timing and its impact on sleep
- Caffeine intake and sleep quality
- Managing travel between time zones
- Social jet lag
- Greg’s sleep routine
Enjoy!
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Connect w/ Greg:
Website – humanos.me
Research Gate I Twitter I Linkedin
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Greg Lehman is on the show today and we’re chatting all about pain science! Specifics include…
- The biopsychosocial model
- The relationship between pain and damage
- Phantom limbs
- Predictors of future pain and injury
- The role and response of nociceptors
- How are beliefs impact function
- The role of posture in daily life
- Form while using heavy loads
- The ‘neutral zone’ of a joint
- The biomechanics of running
- The myth of symmetry
- Visualization and single leg training
- Loading injuries for recovery
- Pain tolerance
- Practitioners setting people up to fail
- How fear impacts movement patterns
Greg in regards to posture in daily life – “Don’t care about it, I’m a movement optimist.”
My favourite line of the interview - “Poke the bear don’t hump the shit out of it, no bear babies.”
Enjoy!
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Connect w/ Greg:
Website – greglehman.ca
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Eric Helms PhD is back on the show and we’re talking all about how to train for hypertrophy! Specifics include…
- Adherence - Optimal vs practical programming
- Volume – How many sets & reps you should be doing
- Intensity – What sort of loads produce growth
- Frequency – How often you should train
- Progression – Adding more weight to the bar
- Exercise Selection – How to prioritize certain exercises
- Rest Periods – Resting between sets
- Tempo – Faster vs. slower reps
- Eric’s current training routine and goals
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Connect w/ Eric:
Website – 3DMJ
Muscle & Strength Pyramids
MASS Research Review
Facebook | Instagram | YouTube | Twitter
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Andy Morgan is on the show today and we’re talking about coaching clients online and what you should look for if you choose to work with someone! Specifics include…
-What to do BEFORE you work with a coach
-Coach and client trust
-Overlooked aspects of coaching
-Establishing a meaningful why
-Why Andy doesn’t post selfies
-What drove him to start blogging
-The potential harm of ‘sweeping statements’
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Connect w/ Andy:
Website – RippedBody
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Dan Pardi PhD is on the show today and we’re chatting all about one of my favourite topics, sleep! Dan is one of my favourite people in the health industry and he’s got a real knack for being a scientific translator of sorts. I think you’re going to really enjoy this one!
Specifics include…
- What is sleep?
- Sleep stages
- What defines quality sleep?
- Light intensity and why it matters
- Sleep and decision making around food
- Sleep debt and performance
- The meaningful but invisible distinction
- Sleep drugs
- Alcohol and sleep
- How to set yourself up for the best sleep possible
“You’re giving yourself chronic disease by taking sleep drugs long term.” – Dan Pardi
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Connect w/ Dan:
Website - HumanOs
Social – Facebook | Instagram |
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Other Links:
Dry Farm Wines - Website
Today is a myth busting episode, I’m dispelling 40 fitness fallacies that just won’t seem to go away!
- Eating more fat burns more fat
- Weight training makes you bulky
- Breakfast is the most important meal
- Eating at night is bad
- High protein diets harm the kidneys
- Eating for your blood type
- Bulletproof coffee
- Fat burners
- Training with muscle soreness
- Fat burning foods
- Meal skipping is harmful
- Menopause and fat gain
- Starve or feed a cold
And plenty more!
Enjoy!
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Austin Malleolo is on the show today and we’re talking about his transformation from a troubled youth to Reebok’s head CrossFit coach, 8th fittest man in the world in 2012, travelling 40 weekends a year and running 4 gyms...this dude has A LOT going on!
‘I had two options at the time, either go to jail or go to the woods.’
Enjoy!
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Connect w/ Austin:
Reebok CrossFit One - Website
The HAM Plan Website – Ham Plan
Social – Facebook | Instagram |
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Lyle McDonald is back and this is Part 2 of our 2-part interview on Female Fat Loss!
Enjoy!
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Connect w/ Lyle:
Lyle’s Website – Body Recomposition
The Book – The Women’s Book
Social – Facebook | Instagram |
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Lyle McDonald is on the show today and this is Part 1 of our 2-part interview on Female Fat Loss!
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Connect w/ Lyle:
Lyle’s Website – Body Recomposition
The Book – The Women’s Book
Social – Facebook | Instagram
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Today I’m outlining exactly how to reach your fitness goals in 5 straight-forward steps with examples!
- Write them down and be specific
- Break them down & set mini-deadlines (include the HOW here)
- Have someone or something to hold you accountable
- Re-assess along the way
- Celebrate your wins
Happy goal setting!
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Take the Four Tendencies Quiz HERE
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Danny Lennon is on the show today and we’re talking all about the Ketogenic Diet. Specifics include…
- What is ketosis?
- How can you tell you’re in a state of ketosis?
- Is a Ketogenic diet better for fat loss?
- Common Keto diet mistakes & misconceptions
- Is supplementing with Keto products healthy?
- Ketone supplements inhibiting fat loss
- How to implement a ‘Well Formulated Ketogenic Diet’
- Danny’s experience with a Keto approach
- His daily diet right now
- What topics are exciting Danny at the moment?
- Other random thoughts on circadian rhythms & nutritional implementation
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Connect w/ Danny:
Danny’s Podcast – Sigma Nutrition Radio
Website - Sigma Nutrition
Social – Facebook | Instagram | Twitter
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My client Jenn Kaminski is down 50 lbs after working with me for the last 8 months. This podcast is about her success, struggles, ups and downs throughout her N1 Nutritional Coaching experience to date. Specifics include…
- How Jenn and I started working together
- Juggling her new lifestyle with work
- Her past ‘dieting’ experiences
- What benefits she’s noticed since shifting her lifestyle
- Improvement and management of her PCOS
- Mental and emotional struggles throughout the program
- Exercising her patience
- Her current and future goals and how they’ve changed
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Connect w/ Jenn:
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Greg Nuckols is on the show today and we’re talking about some of the primary differences between men and women’s metabolisms, fat distribution patterns, appetites, muscle fiber types and hormones as well as some other random stuff…Enjoy!
- Deadlifting 250 lbs at 10-years old
- Youth sports & early athletic ability
- Growth phases throughout life
- Do men inherently have faster metabolisms than women?
- Metabolic health differences between men & women
- Fat distribution in men vs. women & the health impacts
- Appetite regulation differences between the sexes
- Muscle fiber type in men & women
- Can we ‘alter’ our muscle fiber type via different types of training?
- Using fat vs. carbs for fuel during exercise in different fiber types
- Exercise intensities on a Ketogenic diet
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Greg’s Website – https://www.strongerbyscience.com/
MASS Research Review – https://www.strongerbyscience.com/mass/
Greg’s Social - Facebook
Article Reference – Sex Differences in Training and Metabolism
Andy Galpin’s Physiology – Part 1 | Part 2 | Part 3
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Today I’m addressing all the factors (13 to be exact) that impact your scale weight day to day and how to use the scale to your advantage when it comes to fat loss. Enjoy!
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Jeff Rothschild is a registered dietician (RD) with a masters degree in Nutritional Science and a board certified specialist in Sports Dietetics (CSSD). Today we’re covering all things intermittent fasting! Topics include…
- What is fasting?
- Common fears and myths
- Benefits of fasting
- Various ways to implement fasting
- Does our physiology expect us to fast?
- Who fasting may not be for
- Eating during daylight hours’ vs at night
- Coffee or bone broth while fasting
- Is fasting different for men vs women
- What Jeff eats on a daily basis
Jeff’s Website – eatsleep.fit
The Course – Fasting Course
Jeff’s Social - Instagram | Facebook | Twitter
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The holidays can be tough on your waistline so here are my 25 top tips to manage your weight this holiday season.
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Stephan Guyenet is a writer, international speaker & science consultant with a PhD in neuroscience from the University of Washington. His publications have been cited over 1800 times and he recently wrote and released his book ‘The Hungry Brain – Outsmarting the instincts that make us overeat.’
- The economics of eating and optimal foraging theory
- What specific food properties the brain loves
- Learning to like vegetables
- Palate fatigue and sensory specific satiety
- Drinking honey by the liter, eating 5 pounds of meat in a sitting and chowing down on 20-30 oranges back to back
- All potato diets
- Is sugar really as bad as we think it is?
- The ‘easiest’ way to lose weight and reprogram your body fat set point
- What Stephan eats on a daily basis
- Optimizing your food environment for weight loss
- The Ideal Weight Program and Stephan’s upcoming projects
The Book - The Hungry Brain
The Program – The Ideal Weight Program
The Blog and Twitter
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We've got a Q&A episode today covering questions around...
- Juice fasts & juicing vs. blending
- Is 5 hours of sitting counteracted by 10,000 steps?
- Is green tea helpful for weight loss?
- How can I avoid skin conditions, rashes and breakouts?
- What do I do to prep for a photo shoot?
- Bunions and orthotics for foot health
- Healthy breakfast options
- Plant based eating for weight loss
- How much water should we drink?
- Does caffeine dehydrate you?
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Eric Helms is a coach, athlete, author, and educator with a Bachelors in fitness and wellness, a Masters in exercise science, a second masters in sports nutrition, a PhD in strength and conditioning, and is a research fellow at the Sports Performance Research Institute New Zealand. This dude is EDUCATED!
- Energy Balance – calories in calories out
- Macronutrients – protein, carbs & fat
- Micronutrients – vitamins & minerals
- Nutrient timing – meal frequency, skipping breakfast and protein around workouts
- Supplements – what role if any do they play in a healthy diet
- Behavior & Lifestyle – healthful habits and sustained weight loss
- What Eric eats for breakfast, lunch and dinner
- Eric’s day to day routine and productivity tips
- Upcoming projects and what wakes Eric up in the morning
The Website – 3DMJ
The E-Books - Muscle & Strength Pyramid E-Books
The Research Review – MASS Research Review
Personal Instagram
Author Instagram
Research Gate
Supplement Resource - Examine
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Episode number two of the N1 Fitness Podcast covers my personal nutrition and training routine!
- How often I lift weights and what exercises I like to do
- How I move outside of the gym
- Standing vs. sitting while I work
- What I eat throughout the week and on the weekend
- Why I don’t eat breakfast
- Alcohol intake (mmm beer)
- My ‘cheat day’ diet screw-up and plenty more!
‘You’re going to yield much better results by being consistent most of the time as opposed to being perfect some of the time.’
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The first episode of The N1 fitness Podcast kicks off with my story.
- Growing up a super active kid and being held back a year in school
- Getting into drugs and alcohol at 12 years old
- Sports and my struggle with academics
- Being extremely shy, socially anxious and how I got over it
- Living out of a backpack for nearly half a year
- My 50 pound weight loss transformation
- The birth of N1 Fitness and lots more!
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