The Garner Report: Recent Episodes
Dan Garner
The Garner Report will help you discover how to use real, evidence-based methods to optimize your health, fat loss, and muscle building goals through an easy to understand format. These are the same steps I discuss with my personal clientele that I have used for many years in order to get world-class results for my clients that include everybody from the recreational exerciser to the world record breaking athletes.
In this episode, you can expect 10 actionable strategies to be presented to you that you can immediately use to create revenue.
Times are tough, but since this is a worldwide health-related issue it means you have the most leverage right now in the marketplace since you're a health professional.
Use this time right now wisely and you will CRUSH this year!
A lot of people have their own hangover cures, but very few of them are actually scientifically validated.
In this episode, I outline the different strategies and supplements you can use to eliminate the hangover symptoms associated with alcohol.
Sleep-deprivation is utilized as an interrogation technique for a reason, few things in life are as painful as not sleeping.
Unfortunately, many people out there suffer from sleep issues and yet so many trainers completely lack the true knowledge to be able to help someone at a root-cause based level.
Today's episode is for the people out there who feel like they have "tried everything" and yet still sleep sub-optimally.
Hope you enjoy!
Today's episode is all about FARTING!
How much farting is too much?
What are the top ten gas-producing foods?
When do I know it's at an unhealthy point?
What should I do to stop farting so much?
All of these questions and many more are answered in today's episode. Enjoy!
Wow!
Thank you all for submitting such amazing questions, I think this is the best "Ask Me Anything" episode yet.
In this episode, I answer questions on:
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Carbohydrate Cycling
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Intermittent Fasting
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Structural Imbalance Testing
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Underrated Mistake People Make With Their Health
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What My Main Motivator Is
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How Effective Are Peptides
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Lab Testing
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How I Calculate Calories/Macros
...And a TON more! Hope you enjoy.
Today, I did the unthinkable for most people in 2020 -- I left Instagram and Facebook.
Most people would never fathom doing this, ESPECIALLY if they run an online business like I do.
But, I did an extensive pro/con analysis and came up with 12 reasons why it's better for me both personally and professionally to make my exit.
I'm not saying I'm right, I'm just offering my opinion. Hope you enjoy.
This is one of the most important podcasts I have ever recorded and is something the entire industry needs to learn if we are going to truly help people improve the quality of their lives.
If you understand what I say within this podcast and start applying it to your life, I guarantee you life-long mental, emotional, and physical wellness.
Magnesium is one of the most important minerals in our entire physiology and it is one of the few supplements that I utilize on a very regular basis in my practice.
After this episode, you will know six new evidence-based reasons why magnesium supplementation can help you -- Plus, you will know the best foods and supplements to meet your daily needs.
Enjoy!
Gluten has gained tons of interest in both the general population and scientific community in the past decade.
Naturally, with anything popular, we get a mixed soup of both facts and fallacies.
Whos' correct?
Is there more to the picture here?
What does the data really say about celiac disease, gluten intolerance, and non-celiac gluten sensitivities?
Find out all of this and much more in today's episode!
One of the most pervasive and damaging myths in the modern nutritional landscape is the idea that all calories are created equal.
This is complete BS.
In this episode, I outline over 10 different reasons why a calorie is NOT a calorie and how I recommend you approach your nutritional program design.
Enjoy!
In modern competitive society, a lot of us are looking for ways to optimize our creativity, memory, focus, attention span, and overall daily productivity.
Because of this, and because of the movie "Limitless", smart drugs are gaining a ton of popularity.
Learn the truth about them in this research-packed episode that outlines eight different natural, synthetic, and prescription smart drugs and what their associated benefits and side effects are.
Weight gain during the holidays is something we would all like to have a stronger grip on.
We want to enjoy ourselves with friends and family, but, what are the ways we can do that while minimizing the ill-effect it may have on our health and fitness goals?
In this episode, I offer you ten practical tips you can use this holiday season to ensure you both enjoy yourself AND you take better care of yourself.
Enjoy!
We all like to go out for a few drinks every now and then and we have all been offered very contradicting advice.
Should we not drink at all?
Is it ok to have some?
Where do genetic, gender, body composition, and current state of health fit in to the picture of alcohol metabolization?
All of these questions plus many more are answered in this research-packed episode. It's time to finally get a real answer on this one!
Mental health is something we all struggle with during certain periods of our lives for many different reasons.
In this episode, I outline the different links that have been made in the scientific literature towards mental health and dietary intake, what nutrients you can use to improve your symptoms, what foods you should stay away from if you struggle with mental health, and a six-step process to become the best version of yourself.
If this episode helps just one person then I've done my job, hope you enjoy it.
Keeping your muscle during a fat loss phase is a lot easier said than done.
That's why in today's episode I dispell plenty of the myths that exist in this department of physique transformation and human performance and offer you the exact strategy you need to not lose "weight" -- but start losing more FAT.
Enjoy!
In this episode, I walk you through six different evidence-based reasons why you should start meditating and explain in simple terms what the real science has to say in this world.
Meditation is gaining a ton of popularity, but what are the REAL benefits?
Listen to this podcast because I KNOW it can help you and I KNOW I'm likely going to talk to you about some things you have never heard of before (even if you're really into this stuff).
Enjoy!
In this episode, I dive into the research on sleeping and talk about what benefits you can REALLY expect from napping, when is the best time to take a nap, and how long should your naps be (two different lengths are recommended based on your time allowance).
Enjoy!
In this episode, I take a massive dive into the scientific literature on brain chemistry and it's relationship to nutrition and catch you up to date in a layman's way on what's relevant in 2019.
Do carbs make you sleepy?
Is the meat and nut breakfast legit?
Can we make diet choices based on neurotransmitter profiles?
What about carbs pre-workout?
All of these questions and many more are answered in this information-packed episode. Enjoy!
In this episode, I outline 10 different science-based reasons why you need to incorporate Omega-3 fatty acids into your diet.
Fat loss, muscle building, brain health, and specific disease protection are all discussed in fine detail in this short episode and you can expect to leave it knowing more about health enhancement through fatty acid supplementation than 99.9% of the people around you.
In the end, daily recommendations and fatty acid customized protocols are outlined so you have not just the "why" behind your decision, but also the actionable "how" to go with it.
Enjoy!
In this episode, I DEFEND sugar.
There are two big myths about things like white flour and table sugar that need to die and this podcast is going to set the record straight.
Insulin resistance, micronutrient availability, human metabolism pathways, and overall recommendations surrounding sugar intake are included in this episode.
If you're in the health and performance game and you care about real science, you're not going to want to miss this one.
In this episode, I walk you through the 5 "must-avoid" foods that you need to remove from your diet if you want to optimize the function and longevity of your brain health.
In a previous episode, I told you what the BEST foods for brain health were, but, it's just as important to recognize what the WORST foods are as well so that you can avoid them and always move forward with your goals.
Cheers to a more energetic and productive you!
In this episode, I talk about some of the ways I mentally and physically deal with bad training sessions.
Look, we've all been there. Nobody ever "crushes it" every single time.
If you're progressively overloading with your training, you're bound to run into a major block of mental, physical, and emotional resistance every now and then.
For those days, remember this episode.
In this episode, I dig through the scientific literature to present to you four different foods that you can start incorporating into your diet today to improve memory, cognition, focus, and attention span.
Moreover, since they improve the health of the brain as a whole, there has also been plenty of data collected that they help prevent the progression/risk of cognitive decline, Alzheimer's, depression, and the damage caused by inflammation in the brain.
Eating these four foods will put you in a great position so that you can be preventative rather than reactive in these health and performance-based scenarios.
Enjoy!
In this episode I outline some of the most common pitfalls I see within my lab analysis of both the vegan and vegetarian populations and offer simple solutions to fill in the micronutrient gaps so that you can improve your athletic performance, recovery, and overall health with this dietary approach.
In today's episode, we are going to take a deep dive into the relationship between gut health and hormone balance within the body.
Root causal issues for hormonal balance aren't always found within the endocrine organs of the body, as research continues to emerge we are starting to see just how powerful your gut health is to your whole-body health.
I cover sex hormones, hormone metabolism, possible areas for dysfunction, differences in hormone levels between genders and ethnicities, and ultimately lead you towards your 3-Step Solution to improving your gut health.
Enjoy!
In this episode, I sat down... turned my microphone on and went on a 10-Minute rant.
The industry is going through a messy divorce right now and it needs some correcting.
As a listener of my podcast, I feel obligated to point out exactly what you should be looking for in your education provider and how you need to navigate from this point moving forward to become the best version of yourself.
I want to thank YOU for today's episode! What a bunch of great questions that allow me to really dive deep into my approach.
Here's what was asked:
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Is nutrition 80% and training 20%? How would you respond to this?
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What are your top recommended nutrition books?
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Do you recommend probiotic-rich foods every day?
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Your thoughts on BCAA's/Amino acids pre or post-workout, or on off days?
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How can female athletes regain their menstrual cycle without adding more fat?
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What's the best magnesium? Also, how much should I take and when should I take it?
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Are collagen supplements worth the hype?
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What are the fundamentals of strength training?
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What exactly is periodization?
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How long do excess calories take to turn into fat? Does the timing of these calories matter?
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In what context would you use a habit-only approach with your clientele?
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How accurate do my calories and macros need to be?
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If you could build an app, what would it be?
In today's episode I tackle the most comprehensive study ever conducted on wearable fitness technology and provide you with my thoughts on if these are great, good, neutral, or terrible ideas for your health.
As always, there are both positives and negatives here, but, listen to this podcast so you know what to use and what to throw away in terms of your quantifiable data.
Enjoy!
If you have ever struggled with your relationship to food, to the scale, to your body, to the gym, or with the health and fitness industry as a whole -- then this one is for you.
Tune in and listen to my top 5 tips to heal your relationship with food and put you on a path to true mastery of health and wellness.
In this episode, I break down several research studies and explain them in plain terms to articulate why it's not always the smartest idea to use intensity percentages in your training program design.
MANY coaches use the intensity percentage prescription model as a way to program how much you should be doing. As I get further into my career in both experience and sports science knowledge, I am getting further and further away from this overly simplistic approach.
In the end, I provide a conclusion and a new way of thinking to change the way you approach program design.
Today's episode is all about the TRUTH behind environmental chemicals.
Which chemicals do we need to be concerned with?
What's the real research say?
Are they harmful to our health?
How do they impact the body?
Are they an overrated or underrated concern?
What should we do about it?
All of these questions and much more will be discussed so don't miss this one.
In today's episode I dive into the research on the super popular CBD oil and provide you the answers you need to here on the pro's and con's behind the use of this substance.
In this short research review I break down what CBD oil actually is and then move into discussing the evidence behind the claims such as:
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Pain relief
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Anxiety and depression treatment
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Cancer fighting effects (warning: rant ahead)
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Neuroprotective effects
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Acne
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Miscellaneous claims
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Negative side effects
Enjoy!
In this episode I compile all the evidence to provide you everything you need to know about:
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Protein Intake and Function
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Protein Intake Variations for Different Populations
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Can High-Protein Diets Damage Your Kidneys?
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How Much Protein Should I Be Having?
Enjoy!
And if you want to learn more about my approach to training, nutrition, and lifestyle optimization -- go to https://coachgarner.com/integrity-journal/ and get set up on the Integrity Journal today.
In today's episode I make it a point not to include any duplicate data from Episode 27 on artificial sweeteners and instead aim to challenge the current arguments against diet drinks and their effects on body composition.
What about the cephalic phase of digestion?
What about insulin?
What about the obesity and overweight population trends?
How about the direct experimental data?
And much more are all wrapped up into this quick listen to get you up to date on the truth behind diet sodas.
In today's episode I do a QnA for everybody who responded in the thread on Instagram last week for today's episode. Buckle in, this is a beast of an episode with lots of content on:
- The Role of Genetics in Body Composition
- The Science of Protein Intake
- Brain Nutrition and Supplements
- Eating For Your DNA Type
- How To Get Results When Stress is High
- Management of Psoriasis
- Front or Back Squat?
- How I Build Hip Stability
- Should You Do Total Body, Push/Pull, Or Other Designs?
- How Do Strength Curves Impact Hypertrophy Program Design?
And lots more!
Enjoy!
In today's episode, I dive right into the heavy and sensitive topic surrounding the psychology of unconscious bingeing.
Have you ever or have you ever known someone to feel "removed" from themselves during an episode?
Or, wake up and find that the kitchen was raided in the middle of the night?
Then, this episode is for you. Lean on my years of coaching experience to become a better you.
In this rant-filled episode, I dive into the top 3 coaching mistakes that I see coaches making on a regular basis that are ruining the results their clients could otherwise be making.
If you're in the health and fitness industry and you're in charge of offering people training and/or nutrition guidelines, this is a MUST listen in order to make 2019 the year you get the best results possible for your clientele.
These mistakes are honestly something I wish I was taught when I first got into the industry, take this opportunity to learn from my past and move forward a true leader in your field.
So many people are stuck with their constipation and don't know where to turn, yet so often I find that they have only ever been told a couple things:
"Drink some water, and increase your fiber intake"
Sure, that helps one avenue to relieve constipation, but did you know that there are SIX different ways in which people can become constipated?
In this information and APPLICATION packed episode, you're going to learn how to end constipation forever because you will have the tools to treat it from all angles.
Enjoy! And please share it with anyone you know who suffers.
In this episode, I dive deep into the scientific literature around what type of health effects are happening inside our body in response to radiation exposure.
For obvious reasons, this is a research-packed episode. Expect to leave this one knowing more than 99.9% of trainers and coaches out there on the different types of radiation and how that ultimately impacts our health.
Enjoy!
In this episode, I give my unfiltered answer to when people come up to me and say "I wish I could have carbs"
Expect a research PACKED episode discussing the insulin theory, the leptin resistance theory, energy balance, and cultural dietary practices.
In the end, i'll shed insight on the truth behind what drives real results.
Buckle in!
In this episode, I dive into the longstanding theories surrounding food combining and offer you the practical truth behind them all.
Can I have fruit with protein?
Should I have dairy only by itself?
Can I have carbs and fats in the same meal?
What about the acid/alkaline nature of the foods going into the stomach?
All of these questions plus many more are answered in this short no-nonsense rant.
Enjoy!
Today's Garner Report is here!
In this episode, I am going to walk you through my thoughts on the never-ending popularity behind the liver and gallbladder cleanse.
I was taught this in some of my certifications, so I know the in's and out's of what it is and how the protocol is designed.
Does it work?
Does it kind of work?
Or is it a complete and total scam?
I break down the entire cleanse in this super quick episode and offer my two cents -- if you've ever heard of cleansing before, this is a must-listen for you.
Today's Garner Report is here!
In this super quick episode, Coach Garner answers the question so many of us have heard before, but aren't exactly sure what the answer is, and that's:
Does sodium increase my blood pressure?
In this quick rant you'll become a nutritional historian and Dan brings us back from the past all the way up to present day and breaks the data down for you in simple to understand terms.
In the end, you'll be clear on what so many people are confused about. Enjoy!
In this episode, I dive into a very important conversation that can help so many coaches make more money and create more freedom in their life.
That is, the five step process to transitioning your fitness or coaching business online.
So many coaches want to take the leap, but they are afraid to do it because they aren't confident in their blueprint.
Let me lay out 5 critical "must knows" for you so you can start taking more action towards creating the life that you want.
In the end, you will have a new perspective and will have new tools to work with in order to become the best version of yourself.
Enjoy!
In this episode, I dive into a very important conversation that can help so many people towards their relationship with food.
Through a combination of research knowledge and experience working with over 1000 clients in a 1-on-1 setting, I discuss some of the most stand-out factor and considerations I have seen in my career as a coach as it pertains to binge eating and offer some mindset tips that you can use immediately to start taking control of your life.
In the end, you will have a new perspective and will have new tools to work with in order to become the best version of yourself.
Enjoy!
In this episode I am going to tackle one of the most controversial and discussed subjects in modern nutrition science – which is the application of exogenous ketone supplementation and what types of benefits, downsides, and side effects one can expect with regular use.
We will start with a quick breakdown on what a ketogenic diet actually is, and what is required to achieve a true state of ketosis. From here, we will breakdown both the science and application of ketone supplementation and how it measures up in the categories of fat loss, appetite suppression, performance, and overall cost-benefit analysis.
In the end, you can expect to have a firm understanding of the data up to this point as I took extreme precaution to lay it out in simple to understand terms.
Enjoy!
In this rant-happy episode, I am going to get a little crazy about five different things that drive me nuts in this industry. To keep things nice and fresh (and to cut the list down to 5 from 687) I decided to choose one thing that drives me nuts from five different categories:
- Nutrition
- Training
- Supplementation
- Business
- Psychology
Although this episode was recorded with me on offense the whole time, the reason I am on offense is because I feel that these are some of the most important lessons anyone in this industry could ever learn.
Enjoy!
In this episode, I am going to walk you through 9 different immediately actionable strategies that you can use to start targeting your belly fat loss so you can start taking your health and physique to the next level today.
Throughout this episode, you’re going to discover exactly what belly fat is, why it is particularly unhealthy, and then be given 9 different strategies to start tackling through your diet, supplements, and lifestyle choices.
Once you’re done this one, you will be leaving no stones unturned and will be familiar with an entirely new section of the research on total health optimization.
Enjoy the show!
In this episode, I going to outline the 10-Steps you need to take to create a morning routine for optimal fat loss.
Something the most successful people in the history of mankind all have in common is that they all had a morning routine that set them up for success so that they could dominate the day – if your goals are optimal fat loss, then you should be no different.
Tune in to this must-listen episode for anybody who has stalled on their weight loss and let’s get your morning routine dialed-in to maximize your fat loss efforts.
Enjoy the show!
In this episode, I want to talk about the three most underrated aspects of coaching that are going to drive your results through the roof.
If you’re a coach for any type of client or athlete, it will never matter how knowledgeable you are if your communication skills are garbage. What truly bonds a coach-client relationship together is the way in which they communicate, both verbally and non-verbally.
If you want to master the science and art of coaching, this is a must listen.
Enjoy!
In this episode, I am going to give you all of the tools you will ever need in order to start taking control of your jet lag symptoms, and turn yourself into a healthy, high energy, high performing individual – no matter where you are in the world.
In this information packed episode, you’re going to be taught 4 major strategies to reduce jet lag, tips on what you should be doing pre/during and post flight, and what my exact jet lag protocol is (doses, timing, and products all included).
If that wasn’t enough, we’re going to end with 9 bonus tips on top of all that because I wanted to speak from experience as well and what has worked for me – and not just exclusively speak from the highly data driven strategies discussed above.
Enjoy the show!
In this episode, I provide the most comprehensive podcast possible on dairy consumption and bring you the truth behind the good, the bad, and the ugly behind dairy consumption. Buckle in because we are covering nine different sections in this episode, covering everything from “Is it natural to consume dairy?” – to -- “What are the associations with heart disease, and is it even good for your bones?” – and then all the way to a “fun fact” section and my ultimate recommendations for dairy consumption in your diet (and whether or not you should have it).
Share with anybody you know who isn’t sure about dairy yet!
The greatest transformations in the health and fitness industry are not transformations on the outside, but the transformations that happen on the inside.
The people who have gone through a transformative process in the gym on the pursuit of becoming the best version of themselves always find that it’s not just “what” they are that changes, but “who” they are as well.
In conversation with experts, we always discuss how much transferability there is between what you do in the gym and how it relates in the real world. In this episode, I tackle this thought and provide you with eight principles that I want you to use to start dominating every single area of your life with the same tenacity that you dominated the gym.
Many of us are afraid of failing, at least some of the time.
But fear of failure (also called "atychiphobia") becomes very self-defeating when we allow that fear to stop us from doing the things that can move us forward to achieve our goals.
I see this all the time in my career – I deal with it constantly when coaching clients who put way too much pressure on themselves. Take a short walk with me today and let’s talk about the failure-mindset and what you can do today to start turning your life around.
Have a problem with weekend or nighttime cravings?
Yeah, everybody seems to. That’s why in this episode I break down the Top 10 Evidence-based Ways you can KILL cravings from here on out.
In so many cases, it is the cravings that are what hold people back from their diet success. They don’t “hate” the foods on their diet – but when the weekends or the evenings roll around…things get eaten and we can’t help it.
Let me show you the best ways to kill these cravings so that you can start getting lean and STAY that way.
If you never listen to my podcast, this is the one to listen to.
This episode is full of fire and is a recording I wanted to make to change the industry forever. I consider this mandatory listening for all coaches and fitness enthusiasts in this industry who want to change their lives and the lives of those around them for the better – and leave a legacy of real integrity in their wake.
By the end, you will understand everything behind why I do what I do in this health and fitness industry and be able to immediately utilize my Top 6 tips to change the trajectory of how we help people forever.
Also – there are mentions of booty’s, sharks, and robots that do BJJ in this rant, so buckle in for that as well.
In this episode, I am going to take a deep dive into the research and provide you with my Top 10 Evidence-based tips to end bloating forever.
According to the data, 16-30% of people report that they deal with bloating on a very regular basis, and although bloating is sometimes caused by serious medical conditions, it is most often caused by the diet and some foods or ingredients you are intolerant to.
Let's go through each tip and provide you plenty of action-steps along the way so you can say good-bye to your daily food baby.
In this episode, I’m going to take you through a journey into the world of fasting. We are going to cover:
- What is fasting?
- The top seven benefits of fasting
- How to start fasting
- The safety and side-effects you need to know before you start
Put another way, this one’s a monster and you’re going to come out of it with a lot of new and applicable information.
This is a podcast that has been a long time coming because I get so many questions about it on a weekly basis. But, you know me – just because something is popular it doesn’t mean I don’t hold back punches. When you view the body of literature, there are both positive and negative associations with anything. It’s my job to break that down for you so you can make the best decision for YOU.
Enjoy!
In this episode, I talk about my super popular mentorship programs as I have been getting a ton of questions about ‘what they are all about’ from the listeners of my podcast who have heard me mention them very often in the past few weeks.
If you are interested in learning more about the mentorships and determining if it’s something that’s right for you – check this episode out ASAP as the door is closing soon. Hope to see you soon!
In this episode, I’m going to take you through 13 different tricks you can use to keep a positive mindset on a daily basis.
In all seriousness, what’s more important then keeping positive?
When you’re positive, it doesn’t just change your life – it changes the life of those around you. You feel great, you have more energy, you have more confidence, and your outlook on everything is heightened to a new level.
Unfortunately, some of us have certain circumstances in our life where keeping positive can sometimes be a challenge – use these tools I’m providing you here to fight those challenges and be the person you want to be.
In this episode, I want to provide you as much value as humanly possible and teach you the five key’s you need to know before seeking out any new coach or mentor so that you can choose the person who is right for YOU.
In this episode, I will be turning the “controversial” knob up a notch by the pointing out some of the major mistakes I see among the personal training community in how they apply certain periodization models.
We will be going over some of the largest hurdles you NEED to understand in order to get the best possible results for you and/or your clientele.
Buckle in! I go on a few rants.
In this episode, I put to rest three nutrition myths that need to DIE and provide excellent research in each area so that this is the last nail in the coffin. Make sure you check this one out as I’ll be covering:
- You have to eat every 2-3 hours!
- You can only absorb 20-30g of protein per meal!
- Whole eggs cause heart disease because of the cholesterol!
In the end, you will be a myth busting machine and will be much better equipped to make the best decisions towards nutritional program design and meal plan application.
In this first ever “Ask Me Anything” podcast, I answer over 20 different questions on training and nutrition ranging on everything from training to failure, reverse dieting, emotional connections to food, should you drink water with your meals, fructose intolerances, how much coffee is safe to consume – and much, much more.
Make sure you tune in for this one as we go over a lot of really excellent questions from those who submitted their questions on Instagram and Facebook. Enjoy!
In this episode, I put to rest three training myths that need to DIE and provide excellent research in each area so that this is the last nail in the coffin. Make sure you check this one out as I’ll be covering:
- “Squats are bad for your knees!”
- “You NEED to train your abs more to get a six pack!”
- “You Don’t have to lift weights if you just want to be fit and healthy!”
In the end, you will be a myth busting machine and will be much better equipped to make the best decisions towards training program design and training program application.
In this episode, I discuss the body of evidence behind artificial sweeteners and make what most people overcomplicate – very simple.
After discussing the basics of what they are and how they work, I go over all of the hotly debated topics and analyze both sides of the research on what effects artificial sweeteners have on appetite, weight control, cancer, diabetes, metabolic syndrome, and gut health.
In the end, I’ll leave you with some very practical recommendations and a whole lot of new knowledge entrenched in science – and not belief.
In this episode I discuss both the research and application behind what impact psychological stress (in other words, life.) has on our ability to make progress in the gym. As per usual, I get a little too excited and go on a few rants.
An overall blend of both the science and art of program design is prevalent throughout this entire episode as I tackle everything from the General Adaptation Syndrome to Inflammation to muscle growth to weekly client updates.
Make sure you leave me a rating, review, and subscribe to the podcast if you're enjoying the content I am putting out on a weekly basis.
In this information-packed episode, I lay out NINE different evidence-based ways in which you can boost your metabolism and provide practical tips in order for you to make this an easy addition to your current routine.
Make sure you leave me a rating, review, and subscribe to the podcast if you're enjoying the content I am putting out on a weekly basis.
In this episode, I attack the question of "How many hours of sleep do we really need?" from a scientific perspective and explore the topics of:
- How beneficial is sleep to our health?
- What are the negative consequences of not getting enough sleep?
- How to identify how much sleep you need based on the known age, quality, and genetic factors that make up that need.
- My Top 7 evidence-based tips for a better nights sleep.
Beyond this, I also go into a couple of coaching rants that I think will provide some major values to the listeners out there and give you a real insight as to how I operate in my practice and get the results that I get with my clients.
Most people look for shortcuts and hacks to build their bodies, build their career, and build their lives. If you are into that kind of thing, this episode may not be for you.
However, if you want to reach goals, overcome obstacles, and become the best possible version of yourself – then this short episode might be the most powerful one I have ever recorded for you to date.
In this episode, I dive into the super popular topic of cheat meals and/or cheat days and provide you insight on:
- How to know if you need a cheat meal or not
- How to set up your cheat meal for the best results
- Once you have had your cheat meal, how do you know if it was physiologically successful or not
- What are the top psychological congruencies I find with the most successful dieters
And a whole lot more…
With so much information out there, and two camps clearly divided between “You should never cheat!” and “Cheat meals boost the metabolism!” – Allow me to simplify what they complicate and provide you some rock-solid takeaways.
In this episode, I dive into the scientific literature and common-sense factors behind fruit and explore how fruit impacts health, metabolism, the post-workout window, and body composition.
With so much information out there, and two camps clearly divided between “fruit makes you fat” and “fruit is healthy for you” – Allow me to simplify what they complicate and provide you some rock-solid takeaways.
In this episode I go over twelve different evidence-based strategies you can use to lower stress and anxiety levels in your everyday lives.
Stress and anxiety are incredibly prevalent, in fact, a recent study showed that 70% of the US population reports that they experience stress and anxiety every single day in their current lives. Not only is this mentally and emotionally deteriorating, it will also destroy your physical health.
Choose whichever strategies work best for you or your loved ones and let’s fight this battle.
In this episode I go over the reasons why I don’t prescribe rep tempos for my clients anymore. This might be a controversial episode for some, as many trainers were brought up learning that you must follow certain time under tension “laws” of program design – I came to a different conclusion.
This podcast is broken up into two blocks:
- The Scientific Evidence
- Mind and Body Awareness
Combining these two gives you the art and science behind my reasoning, and then we’ll finish off with my official and updated recommendations to get the best possible results in the gym.
Tune in today and stay alert! We have a lot to discuss.
Unfortunately, the health and fitness industry isn’t immune to products, coaches, and marketing campaigns that are just completely false.
There are people out there who would rather make money than actually help you, and this podcast here today was recorded to help you spot industry crap. In this episode, I got through six different ways in which you can identify industry scams so that you don’t waste your money or go through any more grief when trying to improve your health.
This podcast is for everybody who is totally confused about the connection between muscle soreness and making real progress in the gym.
What is muscle soreness?
How does muscle soreness connect to strength and muscle gain?
Is it good to be sore after training?
What are some strategies we can use to reduce muscle soreness?
All of these questions and many more are answered in this comprehensive episode.
“If you’re training for longer than 45mins, you’re making friends and not gains”
“If you train longer than one hour, your cortisol goes up and your testosterone goes down and you’ll lose muscle”
“You only need one hard set per muscle group, the rest is just junk volume”
If you have been into training for a few years, you have probably heard all of these common gym rules. Although some of the reasoning might differ as to why you shouldn’t be training for hours on end, there is optimal times in which you should probably pack it in and call it a day depending on your goals.
More isn’t better, but at what point does it result in diminishing returns? And why?
Let’s take a look at some of those reasons and discuss some of the important research implications they present as well.
Coaching as many people as I have towards life-changing results, a very common theme presents itself in many clients struggling to take things to the next level. “Feeling fat”, self-sabotage, the psychology of awareness, and how to create habit change for life are all on the chopping block for todays conversation.
A little rant about online coaching might be in there somewhere as well, just a fair warning.
If you’d like to hear my two cents (and by two cents I mean rant) on coaching psychology, habit change, and self-sabotage – then todays episode is for you.
Today, I want to talk to you about the #1 thing you need to do in order to achieve any goal.
I have spent many years educating myself, and an equal amount of years coaching myself and others. Essentially, not just talking about doing stuff, but actually reaching goals myself and helping others reach their goals well. And even though I have had success working with all walks of life in this industry, there is a very clear quality that those who are successful have in comparison to those who are unsuccessful.
This is crucial for you to listen to as it is going to turn you into being a “busy” person, into a truly productive person.
Today, I am going to walk through thirteen different evidence-based reasons why you’re NOT losing weight.
I wanted to make this episode because it’s just as important to know what NOT to do, as it is to know what to do.
As always, I give very practical strategies that you can use yourself or with your clients to start avoiding the most common pitfalls in the fat loss journey.
Today, I am going to give you on a silver platter SIXTEEN different evidenced-based tips you can use immediately to start dropping body fat.
In this episode, we’re doing a double-dive into what’s practical for those who don’t track their intake, and what’s beneficial for those who do track their intake.
And to wrap it up, I give very practical strategies that you can use yourself or with your clients to start getting better results. Put another way, this isn’t just data, it’s action.
The idea of a detoxifcation is incredibly luring. There are a ton of athletes and celebrities out there claiming things such as weight loss, improved skin, more energy, cleansing their “toxins”, and just overall feeling like a better versions of themselves.
Lots of marketing dollars have been used to sell protocols and dozens of various teas and juices in order to improve our health.
What does the research have to say?
What’s legit, and what’s not?
Tune in to todays Garner Report and let’s get down to business, what’s the TRUTH behind detoxification?
Today, I want to dive into the controversial topic that is: How Lean Is Too Lean?
We are going to be diving into:
- What is body fat percentage?
- How should we be measuring body fat percentage?
- What happens to your physiology as you get leaner?
- How lean is too lean for men?
- How lean is too lean for women?
- What happens to a women’s menstrual cycle during dieting, and why do some women never lose their cycle while others do?
- What conclusions can we draw about what’s healthy to maintain for life?
If you want real, science-based answers on the above questions, you’re going to want to tune in this week and get caught up.
And since getting leaner is the most popular goal in the entire health and fitness industry, it’s definitely worth looking into what the real data has to say. Tune in to today’s Garner Report and hear everything you need to know about your body fat levels.
Today, we are going to be looking at the highly controversial research surrounding carbohydrate timing. Should you have them in the morning? Should you have them in the evening? What about during your workout?
All of this is going to be laid out for you alongside my 4-Step hierarchy of importance when it comes to timing your carbohydrate intake.
Since everybody loves their carbs and they are a huge player towards performance and adherence, it’s definitely worth looking into what the real data has to say. Tune in to today’s Garner Report and hear everything you need to know about carb timing.
Today, I am going to give you EVERYTHING you need to know about alcohol in one short information-packed episode.
We are going to be diving into:
- The positive effects of alcohol
- The negative effects of alcohol
- Alcohols effect on testosterone
- Alcohols effect on our fat loss efforts
- Alcohols effect on our brain chemistry
- Alcohols effect on our muscle building efforts
And to wrap this all up, I am going to be concluding with my Top 4 guidelines for alcohol intake!
Since this is one of the most popular beverages in the world and is one we all come into contact with, it's definitely worth looking into what the real data has to say (and not just the online wannabe guru’s).
Today, I am going to bust through all of the myths and confusion and offer you a simple, clear, and comprehensive guide on everything creatine.
Creatine is one of the most popular supplements in the entire health and fitness industry. Because of this, there has been plenty of both facts and fallacies being thrown around in health circle discussions which are leaving recreational exercises, athletes, coaches, and trainers totally and completely confused about whether it’s good or not, and whether it’s safe or not.
Plenty of supplement companies make some wild claims, and then try to sell us on a product that is “the answer” – only for us to later find out they are trying to sell us a product and not intending to educate us legitimately at all.
In this episode, I am going to keep things nice and short and provide some practical takeaways for you to enhance your muscle building, strength development, muscle retention during a dieting phase, and overall performance.
Since this is one of the most popular and most researched supplements of all time, it’s definitely worth looking into. Tune in to today’s Garner Report and hear everything you need to know about creatine.
Today, I am going to give you the quick and easy guide to answering the question “What should I have pre-workout?”
The pre-workout window is one of the most popular topics in the fitness world and because of this, continuously has an equal amount of both facts and fallacies being thrown around in health circle discussions. Plenty of authorities claim certain things are bad for us, and then try to sell us on a product that is “the answer” – only for us to later find out they are selling the product.
In this episode, I am going to keep things nice and short and provide some practical takeaways for you to enhance your muscle building, fat loss, health, and performance.
If we are going to train for a large portion of your life, it’s definitely worth looking into. Tune in to today’s Garner Report and hear my take on what you should be doing in the pre-workout window.
Cortisol is a stress hormone in our body that has gained a ton of popularity over the past decade or so in the fitness industry, primarily due to the claims that it is detrimental to our health and causes unwanted belly fat storage.
In this episode, I go over what the real research has to say on this highly complicated topic and shed some light on some claims that need to be corrected. Additionally, I provide some supplemental and lifestyle tips you can include in your daily regime in order to start managing cortisol and take full control of this area of your life.
Coaching as many people as I have towards life-changing results, a very common theme presents itself as a barrier when trying to implement new habits for better change—and that is the negative feedback of those in their environment.
Dealing with negativity is unfortunately just an unstoppable fact of life once you begin to succeed in whatever it is you're doing or once you make your goals public.
In this episode, I give my thoughts on how to deal with negativity and the two-step strategy you should take in order to transform into your new self and dominate your goals.
Coffee is one of the most consumed beverages in the world and is always a popular topic in health circles. Plenty of authorities claim it’s bad for us, but, what does the scientific evidence have to say on that?
Is it bad?
Do we need to cycle it?
If we are going to drink something every single day of our lives, it’s worth looking into. Tune in to today’s Garner Report and hear my take how coffee impacts health, how one should take caffeine for the best benefits, and what is the caveat that most don’t ever mention that could make coffee potentially poor for your health.
The idea of a superfood is incredibly luring. There is a ton of data out there on things such as antioxidants, the vitamin/mineral status of foods, the ORAC scale, among many other factors that we use in order to determine if one food is more nutrient dense then another.
Lots of marketing has been used to sell things such as goji berries, acai berries, and dozens of various juices in order to improve our health.
What does the research have to say?
What’s legit, and what’s not?
Tune in to today's Garner Report and hear my take on the entire “superfood” category.
Navigating the health and fitness industry can be really challenging when it comes to staying healthy, fit, lean, strong, and stress-free…
Everyday new research seems to be coming out alongside the news outlets and social media networks pumping out new “information” at you almost every hour.
Who’s right?
What’s a myth, and what is the truth?
Personally, I’ve been known to repeat the phrase “Nutrition is NOT a belief system” because when it comes to understanding our body, I don’t rely on emotional attachments or magical thinking. I rely on real evidence, real experience, and using the scientific method to determine what’s really happening inside our bodies.
Tune into today’s Garner Report for the first episode ever recorded where I explain the facts and fallacies behind the age-old argument of… do carbs make you fat?