The Kingdom Podcast: Recent Episodes
Bradley Albright
How To Set Up Your Diet: From Macros To Meal Plan
Finding your True Intake & True Maintenance
Protein & Calories
Carbs, Fats, Fiber, & 80/20
Schedule & Meal Times
Disperse Protein Over Planned Meals
Automate Breakfast & Lunch
Planned Flex, Carb Refeeds, & Free Meals
3 Phases of LeanStrongFit
Nutrition Tracking Jumpstart Challenge
Talk Points :
Caveat : Calorie Deficit to Lose Body Fat
-Eat More Protein
-TEF
-Protein reducing appetite & muscle loss
-High Protein Intake helping to stop weight REGAIN
-Daily Walking
-Many, MANY Benefits of Daily Walking
-Resistance / Strength Training
-Stimulus to build and keep muscle
-Big factor in reducing muscle loss
-muscle as a metabolically active organ and burning more calories at rest
-Cardio vs Resistance Training as main Fat Loss Tool / Strategy
Talk points :
-Water Fluctuations & Muscle vs Body Fat
-Stress Management & Effects on the Body
-Using other metrics in tandem w/ the scale
-“ Your weight does not define your worth “
-Weigh In Tips
-Building before Cutting to see and be happier with your body “ shape “
-Caveat to Point One about water weight fluctuations and main stream dieting companies ( P.S. Don’t be fooled ! )
**Talk Points :
- A Little About Miss Shutt**
-Q. What are the biggest misconceptions that women have about losing weight and being healthy?
-Q: What is “functional health”?
-Q: Special considerations when it comes to the female body, nutrition, training, and hormones?
-Q: What are some red flags that someone needs to work on gut health or hormone health?
Q: What does a typical day of eating look like for you? Go To Meals?
-Q: If you could choose 2 Habits that you could teach someone to Live a more Mindful/Better Life, what would they be?
Show Notes : Where to Find Kate
-@thehormonenp -FB : https://www.facebook.com/incredablikute
Talk Points :
1- PROTEIN!
How to Set Up & Why It Is Important
Example : 1 G per lb of BW or Goal BW
2- Strength Training & Walking !
WHY & How To Set It Up ( even w/ BW ) ( Lifting, Walking, & Mobility )
3- Breathe Deeply! & Be Mindful of Your Stress :
( Why Carbs are good & helpful to manage stress & how to manage them w/ QCC & The 80/20 Guideline Principle )
Talk Points
-What is Mindfulness?
1- Practice Mindfulness & Carry It Into Life
2- The Pursuit of Helping Others
3- The Pursuit of the Best Version of Yourself
4- Walk, Alot, & Think Clearly
5- Don’t Make Assumptions, Don’t Take Anything Personally, & ALWAYS Seek the TRUTH ( Ode to The 4 Agreements )
BONUS : Being Mindful of Your Diet and What Goes Into Your Body ( Self discipline starts here )
Talk Points :
-Welcome ! To The Mindful Life Podcast.
-A Little Bit About My Story
-6 Pillars of the Mindful Fitness Method
-Lifting
-Walking
-Meditation
-Protein
-Hydration
-Sleep
Talk Points :
- Intro
-What has Fitness & Working Out Taught Jamie About Life & Self.
-Self Confidence
-Mindset & Self Discipline
-Self Discipline vs Motivation and Finding Your Why
- Yellow Tank Guy & Using Small Motivations
-Meditation, Mindset, and Different Forms Of Meditation
-Mindfulness, Energy, & Breath
-Deep Breathing, The Ego, & Self Control
-Being The Best Version Of Oneself
-One Thing To Be Mindful Of That Will Change Your Life
Talk Points :
-Gut Health Restoration
-Mindset Acceleration & Meditation
-Building Strength, Muscle, & Metabolism
-Building Confidence & Competence
-Success In Fat Loss
-Success For Life
Live Q n A
Talk Points:
-1- “Do I Need to Work Out Every Day?”
-**2-“How Long Should I Work Out For?”
-3-“How Can I Increase Lean Muscle Mass?”
-4-“How Much Weight Should I Use When Strength Training?”
-5-“What Training Should I Be Doing to Lose Weight?”
-6-“How Often Should I Rest?”
-7-"When should I stretch & How often?"
-8-"What can I do about muscle soreness?"
-9-"How long does it take to see results?"
-10-"Whats the best diet for my fitness goals?"**
Happy Gut Happy Life !
Talk Points :
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Parasympathetic and Sympathetic Nervous System Activity and Gut Health
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Diaphragmatic Breathing
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You Can’t Exclude the Mind When Talking Gut Health
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Mind - Body - Spirit
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Mental & Emotional Stress
-Spiritual & Life Purpose Stress
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Growing Up With Gut Health Issues
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Getting & Staying In Shape & Having More Daily Mental Energy
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The Mindful Fitness Method - Gut Health Restoration & Mindset Acceleration Guide
Talk Points :
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The High Level Humans Project
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Mindset & Gut Health Optimization
- Why Mindset So Important To Your Goals And Desires
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The 4 Keys Of Mental Toughness
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1 - Breath Control
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2 - Positive Mental Attitude
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3 - Visualizing Possibilities
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4 - Micro Goals
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Next Week - The 3 Essentials of Gut Health
3 Ways To Build Muscle Without Training 5 or 6 Days A Week
Talk Points :
1 - 3 Foundational Lifting Days
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6 Simple Movements to Train
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6 Core Lifts To Progress
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Mix in Unilateral
2 - Progressive Overload is Key
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Getting Stronger As Key Indicators Of Progress
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More Weight, Reps, or Sets
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Deload Strategy For Plateaus
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Fat Loss as Added Benefit
3 - Emphasize Recovery & Whole Foods
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What To Do On Non-Training Days For Recovery And Many Other Benefits
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Daily Walking And How It Adds To Lifting
4 - Bonus - Stress Management
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Implications For Recovery
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Importance Of Parasympathetic Tone Activation Post Training
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Backing Off To Gain More
4 Reasons You Are Not Losing Fat & 3 Tools To Fix This
Talk Points :
1 - You Are Not In A Calorie Deficit
2 - Low to No Protein Focus
3 - Too Big Of An Eating Window
4 - Eating Carbs All Day & Having Low Activity/Movement
Tools :
1 - Intermittent Fasting
2 - Protein Focus
3 - Carb Cycling
Diet and Macros Setup CARBS or FATS ?
Talk Points :
Calories & Activity Factor
Reasons To Go Higher Carb
Lifestyle & Neurotyping
Reasons To Go Higher Fat
A Balanced Approach
Clean Carbs & Healthy Fats 80% Of The Time
Does It Matter?
Troubleshooting To Optimize for Bio-Individuality
Diet and Macros Setup PROTEIN
Talk Points :
Today is all about Protein and why it is the focus of The Mindful Method
Setting Up Protein Numbers - Based On Bodyweight or Goal Bodyweight
Why Protein Can Be Only Tracking Metric At First
Protein Leverage Hypothesis
Tracking Eventually For Awareness, Baseline, and If Progress Has Stalled
Importance of Quality Meats & Proteins
Quality Meat & Protein Options
Protein Based Plate with Healthy Fats, and Clean Carbs From The Earth
Proper Hydration & Mineral Balance
The Mindful Method Setup and First 30 Days
The Mindful Method Protocols
Common Fitness Questions & Myths PART ONE
Talk Points :
1 - “ Using Cardio/Jogging To Get In “Shape” and Lose Body Fat “
- Muscle Loss
- Wear and Tear on Knees & Joints
- Benefits of Lifting & Walking
- Sprinkling in Cardio for Health, Conditioning, and Work Capacity
2 - The “ Need “ To Immediately Consume Protein and Carbohydrates After A Workout ( or lack there of )
- Not Necessary Unless ….
- Replenishment of Glycogen and Muscles Over 24 Period
- Getting These From Whole Food Sources
- Having Your Carbs At Night
3 - “ Training All The Time “ to reach great results.
- The Reality of Great Results
- Optimized Recovery & Sleep
- Lifting & Walking
- How Training All The Time Can Interfere With Adequate Recovery and Desired Results
- Increased Stress on Joints & Body
- Increased Liklihood of Being Underfed & Malnourished
- How to Avoid Possible Energy & Adrenal Problems
- Signs of Metabolic Adaptation
Improving Mood, Energy, and Decision Making.
Talk Points :
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Simple Tips to Improve Daily Mood, Energy, and Decision Making.
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Being Properly Hydrated and Having a Positive Mental Attitude ( Toward All Things )
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Nutrients and Being Well Fed So That You Can Thrive.
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The Simple and Cost Effective 9 Checklist
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How Our Habits Define Us, and How Our Thoughts Define Our Habits
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Having A Big Enough “ Why “ Can Improve Daily Thoughts & Habits
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Microgoals & Dopamine
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Seeing Your Path As Your Path and Getting 1% Better Everyday
Today’s episode is all about Losing Body Fat and Keeping It Off.
Talk Points :
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Calorie Deficit and Food Quality
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Nutrition Fundamentals
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The 80/20 Rule
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Food & Behavior Psychology
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Developing Habits and Self Discipline with The 4 Keys of Mental Toughness
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Side effect of eating more whole, nutrient dense foods
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Why I recommend Grass Fed, Free Range, and Wild Caught meats.
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Fasting as a tool to reset cravings, increase self discipline, and to improve Gut Health.
Today’s episode is all about Building Muscle and how it improves your Health.
Talking points :
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4 Keys to Building Muscle
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How Muscle Increases Health
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An amazing side effect of increasing strength and muscle ( PS it’s fat loss ! )
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5 Common Obstacles to Building Muscle for Most People
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How the 4 Keys Help With These Common Obstacles
Today’s episode is all about Spiritual Fitness. I talk connection, purpose, and your personal why(s).
Topics Include :
- defining your purpose and life “ why(s) “
- how keeping your eye on your goals and purpose help to fuel your path and direction
-using the RAS to know what to look for, and what to filter out.
- using Meditation as a tool for insight to your personal purpose and connection.
Simple 9 Human Needs for Excellent Health.
:
1. Air
2. Water
3. Nutrients
4. Movement
5. Sunlight
6. Positive Mental Attitude
7. Meditation
8. Sleep
9. Fasting
:
Your Health is Important.
:
A better, healthier you can contribute your best to your family, and to your fellow humans here in the universe.
:
Everything I talk about is Free and Cost Effective. - ( aside from Nutrients, which just goes to say to make better choices in that department with whatever budget is already in place when buying food. )
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Just takes effort & discipline.
:
Use your WHY or your PURPOSE to drive effort & discipline.
:
Is your WHY your children ? Wife ? Business or profession ?
Or Helping others ?
:
Do they deserve the best version of you?
:
Do YOU deserve the BEST Version of YOU? [ The Answer is YES ]