Franchise Nutrition and Fitness Podcast

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Matt and Ryan discuss another interesting study on the effects of bad sleep.

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Ryan didn’t sleep well again
And got a few wounds [1:06]
When did “triple antibiotic” become “first aid ointment”? [2:04]
Ryan was excited about vegetables [3:55]
Shout out to Daniel and Shelly’s weight loss journey [5:28]
Dr. Bill Campbell is a great follow on Instagram [6:29]
Here’s a link to the study discussed. [8:02]
This is the important part [9:42]
“You’re on a fat loss plan, not a weight loss plan”. [10:54]
We do not glorify the grind culture
So much of sleep is based on habits [13:35]
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Matt and Ryan review Omega-3’s and some good, cheap supplements.

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UGA’s in the hunt for a baseball championship
Today’s topic [1:31]
Sources of Omega-3’s [2:10]
NSFSport.com [2:44]
USP Verified [2:46]
Different study, but better [3:56]
Be mindful of contradicting studies [6:00]
Commercial grade vs food grade [7:16]
Social media fear mongering [8:02]
Big benefits from cheap supplements [9:50]
Fluid retention [11:29]
Trying to lose 5 or 10 pounds?
Or change your body composition?
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Matt and Ryan discuss what creatine monohydrate can do for you.

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Ryan got PowerBlocks
Matt has Snodes [0:33]
Benefits of quick change dumbbells [2:18]
Downside of home gym [3:20]
Recalling biomechanics [4:51]
Grammatically correct family connections [6:11]
PowerBlock vs Snodes [7:33]
Check out episode 100: We Changed Our Minds [8:50]
Today’s topic [9:28]
Creatine monohydrate is not a steroid [10:50]
Creatine helps make ATP [13:11]
Sources of creatine in the diet [13:41]
Full saturation of creatine [15:00]
Not everyone responds to creatine [15:34]
The other benefits of creatine [16:32]
Ryan isn’t a neuroscientist [20:21]
NSFSport.com [24:45]
Mass Tabs [25:25]
“Legal at the time” vs testosterone [28:10]
Is “normal” testosterone normal? [28:51]
We will promote testosterone if you want [29:51]
Recap [30:10]
All legally of course [31:10]
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Matt and Ryan review things that they thought they knew but have since changed their minds.

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Matt got a new haircut
It’s number 100! [2:18]
Check out episode 7: Alcohol and Nutrition and Fitness Goals [3:57]
Matt’s labs were recently drawn [4:24]
Matt threw out a first pitch at the Stipers game [5:04]
Today’s topic [7:00]
Creatine monohydrate [8:56]
Check out conditionally essential supplements [10:14]
Bro Splits [14:06]
Adequate recovery [15:29]
A small tangent on prohormones [17:40]
The pump with multi muscle groups [19:23]
Concentric vs eccentric phase [19:45]
The eccentric phase is gaining ground in research [23:35]
Check out episode 33: What the F(ad) Diet is That? [24:10]
The best diet is the one you can stick to [24:16]
The best exercise regimen is the one you stick to [27:13]
Intense cardio is not the end-all for cardiovascular work [29:40]
A 10 minute walk makes a big impact [32:07]
It’s not easy, but it’s worth it. [32:59]
Small changes, small habits [34:40]
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Matt and Ryan discuss the amount of time you should take between sets to maximize your goals.

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Matt has a stinky cat
A new preworkout [0:42]
Supplements are not regulated in the US [1:16]
Today’s topic [2:34]
Studies often refute each other [3:23]
Different times for different reasons [4:10]
Strength training is the best exercise for you [4:51]
Why Tracking Your Rest Time Between Sets Is A Terrible Idea [5:56]
A reason to track your rest time [8:46]
Ask us questions [10:16]
Optimizing mechanical performance in the bench press: The combined influence of inter-set rest periods and proximity to failure [11:06]
Give it a Rest: A systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy [12:26]
Try not to waste your time [13:04]
Go with feeling [13:30]
Tom Platz Posing Routine [17:30]
Tom Platz suggestion instead of cardio 18:16]
Burpees as a station during a workout routine [19:40]
Doing the Murph Workout on Memorial Day [21:08]
Will Matt do the Murph? [23:06]
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Matt and Ryan review what makes caffeine so amazing.

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Matt got a home gym!
FedEx hates Matt [0:51]
Tip your delivery guy [2:38]
Leg extensions are great [3:36]
Amazing way to improve lever arms [5:57]
Today’s topic [6:31]
Disturbed’s “The Light” [7:29]
“The Rapture” isn’t real [7:41]
“A gram of caffeine a day is better than cutting a gram of cocaine.” [8:47]
Conditionally essential supplements episode [9:51]
Disclaimer [12:27]
A recent uptick in the caffeine discussion [13:22]
Caffeine and the Enlightenment [14:43]
Sleep episode [16:18]
Caffeine and diabetes [17:49]
Caffeine and dementia [18:46]
Supplements to take with caffeine [20:16]
Matt’s morning coffee [21:01]
Caffeine and L-theanine [21:29]
Gym math [22:18]
When should you stop taking caffeine? [23:03]
Gotta ask your “why” [24:42]
Franchise likes spicy food [25:50]
One chip challenge [26:36]
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Ryan’s lab work was not good. Matt and Ryan discuss how he’s going to fix it.

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Check out Fitness Depot in Marietta, Georgia [0:43]
Matt is not a DIY person [2:36]
Ryan is not a good client [3:23]
Ryan needs to fix his sleep [3:59]
New clothes drying rack [4:32]
Ryan’s testosterone was normal [4:47]
WebMD diagnosis [5:31]
Fasted cardio episode [6:39]
EKG vs Echocardiogram [8:00]
Ryan is not a good practitioner [10:35]
Check out episode 16: Getting better sleep [11:33]
Ryan’s average hours of sleep per night [13:12]
[14:55]
Getting ready for Murph [15:14]
Avoid overwhelm [16:16]
Fix sleep hygiene [17:50]
Whole ass one thing [18:55]
Check out our last episode [20:16]
Habits over outcomes over goals [22:10]
Debating the health pyramid [22:48]
Atomic Habits by James Clear
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Matt and Ryan discuss a recent segment from Oprah Daily.

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We do like sports
Today’s topic [2:01]
Oprah’s Aha Moment About Weight Loss [3:40]
“Psychology doesn’t negate the physiology” [6:33]
What is successful weight loss? [8:45]
Think about who you want to be [10:38]
“I am” statements [11:24]
Our hearts hurt [12:50]
What doesn’t work [14:58]
What we do with clients [15:26]
A hypothetical swap [16:50]
The Whale [19:26]
How is it to burn 300 Calories vs eat 300 Calories? [20:00]
If we’re wrong, we’ll admit it [21:50]
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Matt and Ryan review preliminary research presented at the American Heart Association's Epidemiology and Prevention Lifestyle and Cardiometabolic Scientific Sessions that suggest intermittent fasting increases risk of cardiovascular disease related death by 91%.

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We have issues with video podcast recording.
Ryan questions our robot overlords [0:52]
Better ass [1:24]
Exercise extreme caution with intermittent fasting [1:46]
Muscle mass is important no matter your age [2:46]
Intermittent Fasting (IF) might kill you [3:03]
This is not a medical opinion [4:08]
There’s no way to know where your muscle loss comes from [4:27]
Ryan can’t keep up with his thoughts [5:15]
Do you have other chronic conditions? [5:57]
Our hypothesis with the 91% increase risk of death from cardiovascular disease (CVD) [6:35]
Is this diet sustainable for your life? [8:54]
Are intermittent fasting people happy? [10:43]
Ryan’s Catholic [11:30]
Ryan tried to do intermittent fasting (IF) [12:13]
Playing devil’s advocate [14:23]
Only water for a 7:35 first pitch [15:35]
Matt doesn’t feel like it’s worth it [16:20]
What we don’t do [17:00]
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S2E94: Nutrition Pet Peeves

Matt and Ryan go over some of their most annoying nutrition-related pet peeves.

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Check out episode 21: Gym Etiquette and Pet Peeves [0:30]
Pet Peeve #1: Weight Loss “Plateau” [1:55]
Top issues with constipation [6:29]
Pet Peeve #2: Sugar vs “Artificial” Sugar [6:57]
Honey is sugar [8:36]
Haribo Sugar Free Gummy Bears [10:48]
Pet Peeve #3: “All or Nothing” Mentality [11:04]
Check out episode 83: Holidays and Your Nutrition and Fitness [12:53]
Pet Peeve #4: Cheat Days [14:42]
Pet Peeve #5: “Oatmeal is bad for you.” [18:19]
Pet Peeve #6: Don’t eat it if you can’t pronounce it. [22:04]
Chemicals in an apple [23:17]
Apples are bad for doctors [23:48]
Pet Peeve #7: Netflix Docu-dramas [24:49]
What are some of your favorite burgers? 28:48]
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Matt and Ryan review Dr. Gabrielle Lyon’s “keys to living a longer, more vibrant life”.

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Matt’s still moving and getting all of his workouts in [0:38]
Tribulation with movie cutouts [0:57]
Wrestlers were carnival workers to begin [2:30]
Batman and Iron Man’s greatest powers [3:18]
Check out episode 19: Super Hero Transformations [4:24]
Dr. Gabrielle Lyon [5:36]
Point number one, muscle health [6:15]
When in doubt, do strength training [6:50]
Point number two, mitochondrial health [9:08]
All of your energy is made inside the mitochondria [9:39]
Point number three, get plenty of protein [10:39]
Digestibility of protein [11:46]
Point number four, “spend more time in the moment” [14:33]
Point number five, work on your gut health [16:34]
Check out episode 62: Anti-inflammation Diet and Metabolism Boosting Foods [17:44]
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Matt and Ryan discuss putting together their ideal home gym set-ups.

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Matt’s finishing up his move
Getting it all together [1:48]
The power rack Matt’s looking at [3:37]
The power rack Ryan has [4:47]
Looking for sponsors [6:38]
The sound of plate on plate [7:28]
Iron and The Soul by Henry Rollins [8:10]
Motivation [9:06]
You don’t need to buy a bunch of equipment [11:06]
You can reach your goals with finite equipment [12:23]
“Grow” is many things, not just muscle [13:13]
Without support and accountability your limiting yourself [13:57]
Ryan would have started with bands [15:25]
Bands force you to master the form [16:47]
Get an adjustable bench [18:30]
Check out used equipment [20:30]
Maybe a half rack [21:21]
Ryan would get an open bar [21:58]
Matt wants some really nice adjustable dumbbells [24:48]
Pickout out plates [27:10]
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Ryan and Matt discuss some recent studies that have changed the game around protein for muscle protein synthesis.

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We are not technology experts
Have you listened to our last episode? 1:14]
Ryan got more Rogue kettlebells [1:53]
Check out episode 51: Deload-ing for Improvement [4:24]
Check out episode 50: How to Calculate your Diet Break [4:52]
Don’t sound bite this [5:37]
How many grams of protein per meal? [6:36]
New evidence [8:45]
The study [9:50]
Human bodies are very efficient and adaptable [10:09]
What does 100 grams of protein look like? [11:10]
Triple cheeseburgers before a workout? [12:06]
Does this dispel protein distribution? [14:16]
Be wary of intermittent fasting… [15:09]
Try a maintenance phase between switching from fat loss to muscle gain [16:50]
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Matt and Ryan discuss what they started doing for their personal New Year Pivot.

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Check out episode 88: Maximum Sets for Maximum Growth [0:52]
Matt’s New Year Pivot, 52 sets [1:06]
Ryan’s New Year Pivot, just 1 workout [2:40]
Go back to what was successful [3:50]
“Let’s create a win.” [5:02]
The development of Matt’s plan [5:38]
FranchiseNF typically doesn’t program 90 minutes per workout [6:14]
52 sets for “weak” point training [8:55]
Lift smarter, not harder [9:56]
Ryan is actually 38, not 39
Follow our socials, FranchiseNF [11:20]
A barbell for a child does not fit on a rack [12:18]
Matt’s going to try to kill Ryan by doing 52 sets [13:24]
David Goggins is impressive [14:17]
Have you already stopped your resolution? [15:01]
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It’s that time of year that most people stop working towards their New Year's resolutions. Maybe it’s time for you to pivot.

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Ryan won’t get his deviated septum fixed and keeps getting sick
0.300 is a great batting average [0:58]
You may be happy at a different weight [2:09]
Sometimes you have to pivot goals [3:43]
Today’s topic [5:08]
What’s your next goal? [5:33]
Consider a fitness-based goal [7:24]
Maybe a race of some kind [10:24]
Check out episode 40: New Year’s Resolutions You Can Start and Keep [11:59]
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_________

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New science is out! And that science suggests you should be getting 52 sets per muscle group per week for the best growth, or is it? Matt and Ryan talk through the study in this week’s episode.

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Check out our last episode, 87: Maintenance Protein
Peanut butter in desserts [0:49]
Today’s topic [3:11]
Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is there a Dose-Response Effect? [3:48]
Will Matt survive? [6:34]
The overload principle [7:47]
Wasted volume? [9:29]
The science doesn’t always dictate what’s best for you 12:57]
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Now that you’ve completed the fat loss series, how much protein do you need to keep all of your muscle mass?

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Sad news for Matt [0:45]
But also happy news for Matt [1:29]
Live longer and healthier [3:00]
Today’s topic [4:41]
It’s harder for females [4:53]
Old recommendations [5:34]
I was told there’d be no math [6:44]
Ideal amount of protein per meal for muscle protein synthesis [9:00]
The essential part of protein consumption [11:54]
The hard times for getting protein in [12:27]
Add protein to breakfast [13:59]
Easy protein to take with you [15:42]
We’ve had the experience doing the hard thing [16:40]
A thought on protein bars [18:10]
Favorite protein snacks [19:03]
What’s your favorite protein snack?
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This is the time of year when you should be starting to think about your fat loss plan if you’re going to get started at the beginning of the new year. This is the final part, six, of a multi-part series. Stay tuned!

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Check out episode 80: Fat Loss Step 1: Are You Ready?
Check out episode 81: Fat Loss Step 2: Set a SMART Goal
Check out episode 82: Fat Loss Step 3: Track EVERYTHING
Check out episode 84: Fat Loss Step 4 – Create the Deficit
Check out episode 85: Fat Loss Step 5 – Time for Action!
The best athletes in the world have coaches [0:45]
Billy Squire - The Stroke [2:06]
Today’s Topic [3:23]
Check out episode 58: Mistakes and Preventing Them [4:49]
Weight is not the only measure of success [5:34]
“Get healthy(ier)” is not a good goal [7:40]
How has your weight loss been going?
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This is the time of year when you should be starting to think about your fat loss plan if you’re going to get started at the beginning of the new year. This is part five of a multi-part series. Stay tuned!

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Check out episode 80: Fat Loss Step 1: Are You Ready?
Check out episode 81: Fat Loss Step 2: Set a SMART Goal
Check out episode 82: Fat Loss Step 3: Track EVERYTHING
Check out episode 84: Fat Loss Step 4 – Create the Deficit
Today’s topic [2:50]
Start with one thing [3:17]
Add a piece of fruit or a 10-minute walk [3:55]
Check out episode 55: Motivation vs Discipline [4:16]
Check out episode 40: New Year’s Resolutions You Can Start and Keep [6:50]
What’s the one thing you’re doing? [8:33]
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This is the time of year when you should be starting to think about your fat loss plan if you’re going to get started at the beginning of the new year. This is part four of a multi-part series. Stay tuned!

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Time change is tough
Total Recall: My Unbelievably True Life Story [2:51]
The Woman In Me by Brittany Spears [2:51]
Check out episode 80: Fat Loss Plan Step 1: Are You Ready?
Check out episode 81: Fat Loss Plan Step 2: Set a SMART Goal
Check out episode 82: Fat Loss Plan Step 3: Track EVERYTHING
Today’s topic [5:04]
“Abs are revealed in the kitchen” [6:41]
Terminator Reference [7:46]
U.S. News and World Reports Best Weight-Loss Diets 2023 [9:51]
It’s about behavior and lifestyle modifications [11:03]
Add some fruits and vegetables [13:15]
It’s really hard to over-eat broccoli [15:17]
Add a walk (or two) to your day [16:29]
Bands, bananas, and broccoli
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83: Holidays and Your Nutrition and Fitness

Merry Christmas! Matt and Ryan are on a break but wanted to make sure you enjoy some time off too. Get your mixers ready!

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Almond Nog [0:37]
Ryan dislikes Egg Nog [1:10]
14 Religious Holidays during December [2:51]
New Belgium Holiday Ale [3:42]
Enjoy your holiday! [4:51]
Your exercise isn’t punitive [5:27]
And don’t let this become an eating disorder [6:01]
You won’t ruin the progress you’ve made in a day [7:24]
YOu can take a break for up to three days and be okay [7:47]
24 Winter Holiday Cocktails [8:51]
Hot Toddy with Apple Brandy [11:12]
Champagne Punches [12:43]
Sprite and Goldschlager taste like Christmas [13:42]
Holiday Beers [15:10]
What is your holiday cocktail of choice? [16:51]
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This is the time of year when you should be starting to think about your fat loss plan if you’re going to get started at the beginning of the new year. This is part two of a multi-part series. Stay tuned!

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Home Depot Skully
Today’s topic [3:36]
Check out episode 11: Make Your Goals SMART
Check out episode 6: How Long Should You Run a Nutrition or Fitness Program? [5:20]
How long does it take to reach a fat loss goal? [5:35]
You didn’t gain a pound of weight overnight [6:51]
Issues with the use of MyFitnessPal [8:52]
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This is the time of year when you should be starting to think about your fat loss plan if you’re going to get started at the beginning of the new year. This is part one of a multi-part series. Stay tuned!

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We’re sick again!
“How about getting off of these antibiotics?” [2:16]
Today’s topic [5:15]
This is where we begin, Creed. [5:21]
Are you thinking about setting up your fat loss plan? [6:39]
Play the short game, too [7:24]
Assess yourself for your readiness to change [8:07]
It’s okay to not be ready [8:36]
Some examples of obstacles include… [9:06]
Jordan Peterson [10:13]
Check out episode 33: What the F(ad) Diet is That? [11:52]
Check out episode 11: Make your goals SMART [14:24]
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This is the time of year when you should be starting to think about your fat loss plan if you’re going to get started at the beginning of the new year. This is part three of a multi-part series. Stay tuned!

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Matt went to see Dirty Honey for Halloween [0:28]
There’s a lot of places to go to around Atlanta, Georgia [1:16]
Like watching the Braves [2:19]
Ryan gives out candy for kids and beer for adults [2:45]
Today’s topic [3:56]
EVERYTHING counts [4:53]
It’s very easy to eat more than one serving of peanut butter [5:41]
Using kitchen scale the gold standard [6:59]
This is just to set-up; not forever [8:27]
How to find calculate your maintenance calories [9:05]
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If you haven’t heard by now there are a lot of “biohacks” out there. Some good, some not-so-good, and some that are completely untrue. Matt and Ryan review some of the biohacks they’ve come across and why you should or shouldn’t consider them.

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Picking up where we left off last episode
Voodoo eggs!
Effects of egg consumption on carotenoid absorption from co-consumed, raw vegetables [1:20]
Biohack number five: Cryotherapy [1:40]
It does not help you burn calories [2:23]
You probably didn’t gain an extra half pound in a day [3:31]
Biohack number six: Nitric oxide [4:30]
Arginine [6:12]
The content of nitric oxide is difficult to determine [8:03]
Biohack number seven: Placebo effect [9:26]
Biohack number eight: microbiome [10:40]
Two fruits, three vegetables [11:40]
Terminator What Year? [15:24]
Biohack number nine: Walking [16:20]
“Sitting is the new smoking” [18:28]
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If you haven’t heard by now there are a lot of “biohacks” out there. Some good, some not-so-good, and some that are completely untrue. Matt and Ryan review some of the biohacks they’ve come across and why you should or shouldn’t consider them.

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Some people have written books on today’s topic
Peak book 1:18
You should be able to change your mindset 1:50
Today’s topic [2:40]
The answer begins with “it depends” [2:50]
Except with shark fin soup [3:43]
Shark fin soup and Waco, Texas [4:09]
Peak is a great book [4:50]
Biohack number one [5:44]
“You only need four hours of sleep.” [6:12]
Fight Club [7:41]
American Academy of Sleep Medicine [7:55]
Women need more sleep [8:28]
A1c [8:52]
But wait, what is “biohacking”? [9:45]
Diabetes Mellitus increases your risk for a lot of things [12:00]
Biohacking stems from a misbelief [12:39]
There is nothing that is a quick fix [13:21]
Biohack number two [14:10]
Grains rob your body of nutrients [14:30]
Misunderstood science [15:25]
Effect of oat bran muffins on calcium absorption and calcium, phosphorus, magnesium and zinc balance in men [16:52]
24: Naturally Increase Testosterone Levels [17:54]
Biohack number three: strength training [18:10]
“Fitness is the best proof of virtue ethics because it’s empirically verifiable.” [19:42]
The journey is more important than the destination [21:40]
VO2 max and muscle max improve your longevity [22:31]
Biohack number four: don’t eat eggs [23:00]
Eating eggs actually helps your cholesterol [24:10]
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Do you need a rehydration drink? Probably not. If you’re considering it this episode reviews some of the things to consider with rehydration beverages.

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Rate, follow, and subscribe!
Dr. Wischmeyer @paul_wischmeyermd [2:13]
Today’s topic [2:14]
A good reason for less sodium [3:57]
Rehydration drinks for hangovers [5:37]
Can a UGA alumni like Gatorade? [6:33]
You need some carbohydrate to move the electrolytes into your cells [9:04]
@jeukendrup [11:46]
A lager is “basically” water 13:01]
Alkaline water is a waste [13:46]
Distilled water is not for drinking [15:38]
If you’re thirsty you’re dehydrated [18:10]
If you go four hours without having to pee you’re probably dehydrated [18:38]
What’s your favorite rehydration drink? [19:44]
Have you ever been over-hydrated? [20:41]
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We’ve somehow neglected to talk about stretching on any of our previous podcasts so here it goes!

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Matt with WCW and WWE television producer, professional wrestling booker, promoter, and performer Eric Bischoff at Deep South Wrestling
Matt’s still recovering [1:27]
Matt’s physical therapist loves him [2:32]
Matt and Ryan take the same classes are pre-med students
Today’s topic [4:25]
What is “dynamic stretching”? [4:50]
What is “static stretching”? [5:39]
Somehow we missed stretching [6:27]
If there’s something prioritize less than sleep it’s stretching [6:44]
We’re guilty of this too [7:26]
Ryan’s warm-up is a dynamic stretching routine [8:27]
This is especially important in colder months [9:36]
Pump cover and gym attire [10:18]
String tank top and Ferrari [10:54]
GT Alumni usually don’t like UGA Alumni [12:49]
Static stretching is for post workout [13:06]
Ryan does more static stretching on non-lift days [13:45]
Matt’s go-to active recovery [14:32]
Matt doesn’t walk slow [15:50]
Re-rack your weights [17:07]
True nugget [18:19]
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Matt and Ryan review artificial sweeteners and their place in your nutrition and fitness plan. How are you going to use artificial sweeteners in your plan?

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Ryan’s sick again.
Check out episode 25: Nutrition and Fitness When You’re Sick
If you can get back to your habit within three days you’re okay. [1:24]
You do not exist in a vacuum [2:08]
Ryan drinks a lot of coffee [3:12]
Today’s topic [4:05]
The Washington Post article [5:05]
Aspartame research is not very good [6:38]
Check out episode 7: Alcohol and Nutrition and Fitness Goals [7:48]
International Agency for Research on Cancer (IARC) Classifications [9:51]
It was Quantum of Solace. [10:45]
Sweet-N-Low in the ‘90s was vilified [12:33]
Matt’s overnight oats recipe [14:45]
Mayo Clinic’s List of Artificial Sweeteners [15:01]
Crazy substitutes for sugar [17:44]
We will eat donuts on every podcast [20:17]
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If you had to restrict yourself to only ten exercises for the rest of your life, which would you choose? Matt and Ryan break down their thoughts on this topic and hone in what ten they would choose.

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It’s a “Beat The Clock” Challenge!
There are some interesting developments in aging science [0:38]
Talladega Nights is a brilliant movie [0:54]
Today’s topic [1:45]
Clarifying the rules [2:00]
First exercise - Squat [3:59]
Exercise 2 - Dumbbell Bench Press [6:47]
Exercise 3 - Trap/Hex Bar Deadlift [9:15]
Exercise 4 - Dumbbell Upright Row [10:28]
Exercise 5 - Dumbbell Seated Shoulder Press [12:33]
Exercise 6 - Dumbbell Curl [13:22]
Exercise 7 - Dumbbell Triceps Extension [13:48]
Exercise 8 - Bent over Dumbbell Row [15:00]
Time for some controversial picks [15:47]
Ryan’s pick - Heavy Shrugs [16:26]
Matt’s pick - Flat Barbell Bench Press [18:19]
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Everyone goes crazy over seed oils. Some people love them while others hate them. But what’s the truth? Matt and Ryan discuss what is going on with seed oils and what should be considered when thinking about having them in your nutrition plan.

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Coffee stays warm in stainless steel championship Tervis
Light roast coffee has more caffeine in it [2:11]
Cold brew coffee has more of what in it? [3:46]
Today’s topic [4:22]
Typical seed oil videos [5:35]
Moderation is the key [7:02]
Benefits of seed oils [8:06]
Classic Mediterranean diet is king [8:31]
Shark fin soup could kill you–don’t eat it [9:58]
Check out episode 53: K.I.S.S. – Fat, the misunderstood macronutrient [10:29]
Ryan does some math [11:06]
Be careful of the smoke point [13:33]
Seed oils for your heart and brain [15:27]
How do we use seed oils? [17:10]
Cast iron cooking [19:42]
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Are you trying to get 10,000 steps per day but not getting there? Don’t fret! You don’t actually need that much and can reap benefits with far less. Matt and Ryan review some recent research and what it means for that “10,000 steps” group.

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Ryan missed out on Zoom’s Initial Public Offering (IPO)
Today’s topic [1:33]
“10,000 steps” was a marketing ploy [2:36]
Check out episode 68: Optimal Workout Day(s) per Week [4:26]
Set a goal time not a step goal [4:52]
Research supports time not steps [6:34]
How many steps to start reducing all cause mortality [7:42]
How the study was designed [8:56]
Try to get 4,000 to 7,000 steps per day [9:42]
Stay consistent [10:56]
“It’s not a terminal process” [11:40]
Improving your cardio will help with your strength [12:10]
When can you incorporate a 5-minute walk? [14:49]
Check out episode 28: Some Thoughts on Fitness Trackers [16:22]
Our plans are specific to you [17:13]
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Many people have thought about it but only a few have actually experienced it. The dreaded, "weight loss plateau". What is it and how do you escape it? Matt and Ryan review the simple strategy to get out of this trap.

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From CBS, “Ozempic, Mounjaro manufacturers sued over claims of "stomach paralysis" side effects” [0:46]
Check out episode 67: Should You Use a Drug (GLP-1 Agonist) for Weight Loss? [1:10]
Today’s topic [3:09]
Defining “weight loss plateau” [3:40]
Check out episode 49: Measuring “Success” [6:02]
Strength training for fat loss [9:27]
What do you do if you find you’re in a weight loss plateau? [10:18]
Metabolic adaptation happens to everyone [11:44]
Reverse diet to encourage a new state [12:26]
There’s no need to starve yourself to lose weight [14:50]
Over restricting food could and will kill you [15:48]
There are no foods that are off limits [17:14]
In review [17:42]
DO NOT cut below 1500 Calories [18:55]
You won’t be tracking forever, just a short time [19:44]
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How often do you look at a food label? What do you use them for? Do you even use them at all? Matt and Ryan review what’s good about food labels and how to use them to help reach your nutrition and fitness goals.

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Matt went to see Disturbed and Breaking Benjamin
Check all your labels [2:28]
Today’s topic [2:56]
USDA Certified Organic label rules [3:24]
Comparing ketchup in US vs Europe [5:55]
Traveling on vacation may cause you to lose weight [7:24]
Click here to find the USDA Food Label requirements [10:12]
MK Ultra [11:17]
Reviewing the facts on Cinnamon Toast Crunch [11:49]
The best way to use the nutrition facts label [17:39]
How we use serving sizes at FranchiseNF.com [19:59]
The ingredients are another piece of the label [22:00]
It’s easy to mispronounce ingredients [23:57]
“Two servings of fruit…” [27:23]
How often do we use the food labels [27:44]
Using nutrition trackers [32:11]
On “net carbs” or “net carbohydrates” [33:10]
“Negative Calorie foods” [33:43]
What are your takeaways? [36:10]
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Matt and Ryan discuss the possible reasons you may be hungry. Or maybe it’s just a hunger cue (something that says you should be eating). They also discuss ways to combat hunger so you’re not feeling so hungry while you’re dieting.

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Tech issues are a plague for everyone
Tesla and the lightbulb [2:09]
CIA and “Conspiracy Theory” [2:36]
MK Ultra [2:48]
Today’s topic [3:03]
Cocaine and heart failure [3:46]
Matt’s a fun patient [6:13]
Matt’s return from injury [7:48]
23: Moving into “Bulk Season” [9:16]
Hunger cue vs actual hunger [10:13]
Confusion on the topic of hunger [14:40]
It’s about establishing habits [15:59]
Mindless eating [17:23]
How to combat hunger when cutting [19:08]
Track what you’re eating [20:25]
Consider “reverse dieting” [21:25]
20: 2.0 Nutrition and 2.0 Fitness Myths [22:13]
Change your meal pattern [22:26]
“Two fruits, three vegetables” [23:27]
Ways to modify hunger cues [24:40]
Adjusting post workout meals [26:11]
Big Bang Theory Cruciferous Vegetables [28:12]
Wade Boggs Challenge [29:08]
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Do you ever feel like it’s impossible to get a workout in during the week? What if you condense it down to less? Either way, Ryan and Matt discuss what they believe the optimum number of workouts to help you reach your goals.

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Fourth of July
Peachtree Road Race (virtually) [0:37]
Today’s Topic [4:29]
Avoid the all-or-nothing mentality [5:59]
Strength training is superior to cardiovascular training [7:20]
Only one day? Total body [7:30]
12-20 sets per muscle group per week [9:01]
36: K.I.S.S.--All About That Chest [10:20]
Matt’s current split [10:48]
It’s all about YOU [15:01]
Going from one day a week to four days a week [15:34]
How does training fit into your lifestyle [20:17]
Ryan messed up the tagline 21:11]
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Is it GLP-1 agonist or antagonist? That is the question that Matt and Ryan review and discuss. This medication has its positives and negatives that many people don’t seem to realize the negatives prior to taking.

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Traffic woes
What is “time”? [1:09]
Matt’s and Ryan discuss The Flash [1:39]
Have you checked out all of our other episodes? [3:47]
Matt’s favorite Batman movie [5:23]
Movie concessions [7:05]
Today’s topic [8:39]
Is it a magic pill?
Misleading advertising [10:30]
When did GLP-1’s come on the market? [11:39]
Matt’s number one concern [12:16]
Matt’s number two concern [12:32]
Conditionally essential supplements episode [12:39]
GLP-1’s for fat loss [13:24]
What is a GLP-1 anyway? [14:25]
StatPearls on GLP-1 Agonist [15:40]
Brief primer on diabetes mellitus [16:27]
How GLP-1 Agonists work [17:37]
The greatest impact to your blood sugar [19:46]
The answer to everything [20:39]
Sign up for your free Meet-and-Greet [20:56]
Average amount of weight of weight loss on GLP-1 [21:25]
Reiterating what Matt said earlier [23:28]
How does this compare to baseball and steroids? [23:41]
Administration of GLP-1’s [24:48]
Call back to the movies [26:35]
A caloric deficit causes weight loss? [26:56]
Side effects of GLP-1 agonist [27:50]
The amount of time to lose weight is almost the same as the trial time for GLP-1’s [29:10]
What’s your end goal? [30:16]
Follow us on social media [31:14]
A quote from a doctor [31:38]
What are the mental and emotional things that happened [33:50]
Our philosophy [36:43]
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What is High Intensity Training? How do you incorporate HIT into your training? Matt and Ryan talk through the recent return of this training style to the zeitgeist that is fitness.

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Small children push-ups aren’t really push-ups
Be careful posting pictures of your kids [2:03]
A rough transition [2:35]
Where did HIT (High Intensity Training) begin? [3:11]
What is HIT (High Intensity Training) [4:30]
HIT is not normal [5:14]
Ryan thinks everyone should try it [5:46]
A lot of people don’t know what “failure” is [6:28]
The rep scheme [7:26]
You can’t do this forever [9:24]
Inflammatory response [10:04]
Programming in the deload week [10:40]
Yates “The Shadow” did not recommend it [11:49]
The best way to use HIT [12:26]
Managed expectations [13:40]
It does get boring from time to time [14:38]
Success is in the work [15:31]
If you’ve mastered form, try out HIT [17:04]
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Ryan and Matt discuss putting together your own plan from sedentary to something. Especially if you’re trying to get “lean” and cut some fat if you haven’t been active for a long time. Enjoy!

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Matt gets some bad news
If you need an orthopedist, we recommend a sports ortho [2:02]
Where do you get research episode [4:02]
Today’s topic [5:09]
Average American [5:44]
What most likely will happen [7:10]
What should happen instead [7:29]
Look at your week as a whole [8:52]
Make an anti-goal [9:50]
Shortest workout that counts [11:02]
30 minutes episode [11:03]
Increasing your capacity to do work [11:27]
You need to incorporate strength training [12:26]
Issues seen with people making their own programs [13:33]
Now you’re working out at least three times a week for 60 minutes [14:50]
An important caveat [16:05]
Where people start to come to us [16:48]
What we do here [17:59]
Recapping the idea [18:39]
Have you made it to “f— it” phase? [19:25]
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Ryan and Matt discuss simple ways to get some “functional” exercises in and added to your routine.

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Ryan pushes on one of Matt’s pet peeves
Post NFL draft, Matt and Ryan will both be Eagles fans [1:59]
“PhilaGeorgia Bulleagle” [2:55]
Shout out to Pennsylvania [3:50]
Today’s topic [6:25]
Bodyweight exercises for muscle mass in 2023 [7:04]
Can you still build muscle mass with bodyweight exercises [7:34]
Functional versus “functional” [8:31]
Is bench press functional? [9:48]
The beginning of Matt’s elbow injury [10:35]
How not to set up someone for success [11:51]
Cheating in the NFL [14:21]
Baseball is tough [14:55]
Weight exercises for a sport aren’t always “functional” [15:45]
Time Under Tension [17:57]
Shoutout TRX [18:47]
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Ryan and Matt discuss the particular differences between Training Age and Biological Age

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Check out episode 7: Alcohol and Nutrition and Fitness Goals
Today’s topic 4:09
There’s a great amount of variance between the two 4:40
“I don’t want to lift heavy just look like I do” 6:29
How biological age can impact training age 7:42
An example 8:50
Matt’s injury is very rare 10:06
Invest in a hyperbaric chamber 12:14
Matt’s trying to trick people 14:25
What are Matt and Ryan’s training ages 15:25
Take it slow 17:25
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Matt and Ryan review the common factors that create inflammation from a nutrition perspective as well as the best ways to boost your metabolism.

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Matt’s first workout since his surgery
Matt still not comfortable enough to go to a Braves game [1:22]
A better balance [2:10]
The risks of pro-wrestling [2:59]
Mouth from Goonies [4:25]
Today’s topic [4:56]
The truth about anti-inflammation diets and metabolism foods [6:01]
The article from the well-respected American university [6:52]
A few examples [7:25]
Dispelling myths [9:14]
Again, the link. [10:57]
The most cited diet is the Mediterranean Diet [13:39]
An anecdote on how RDs find nutrition research vs other medical people [14:54]
The unfortunate way obese people are treated in the hospital [17:42]
WE celebrate you [19:39]
Metabolism boosting foods [21:24]
Check out episode 44: Best Exercise for Eat Loss [22:30]
Get your needs in to get your wants in [24:00]
We will not cut out everything you enjoy [25:17]
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How do you determine that someone is an “expert” in what they’re claiming to be an expert at? How often do you question what you read and when you do, where do you go to find the information? Matt and Ryan discuss the rise of the internet expert and what you should do to avoid falling in the trap.

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Fitness Influencer exercises
Check out this video from Broscience Life [1:08]
Check out an episode of Pints with Aquinas [4:00]
Who is St Thomas Aquinas? [4:35]
Check out episode 32: Nutrition and Fitness Book Recommendations [6:34]
How Ryan used to find quality information [6:50]
How Ryan finds it now [8:39]
Check out episode 57: People “Research A Lot” [8:52]
GLP-1 Antagonists and Gastric Bypass Surgeries are not miracles [10:10]
There is no easy way to reach your nutrition or fitness goals [14:10]
Chicken nuggets are delicious [15:17]
Check out Samson Dauda’s meal prep that Ryan’s referencing [16:14]
“Nothing tastes better than winning.” - Arnold Schwarzenegger [20:37]
What behavior will be different at your goal versus now? [23:36]
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Have you ever thought, “I’m eating too much,” or “I’m not eating enough”? In this episode, Matt and Ryan go over some simple ways to determine the Calories you need on a daily basis and how that compares to what you’re actually consuming.

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Group fitness classes [0:00]
Body Pump was humbling [2:15]
Missing a wrestling show to actually get paid [3:59]
Ryan’s cousin is a psychologist that specializes in eating disorders [5:28]
Orthorexia is not in the DSM-5-TR [6:13]
Today’s topic [7:13]
Matt and Ryan’s overnight oat recipes [8:41]
How many calories you should consume is different than how many you are consuming [10:47]
Weight maintenance is a win; you’re at equilibrium [11:07]
Track everything for a few days [12:06]
Make sure you’re recording the correct serving size [13:32]
Finding your weight maintenance calories [15:30]
Check out episode 28: Some Thoughts on Fitness Trackers [16:12]
TDEE and metabolic adaptations [18:49]
Check out episode 50: How to Calculate your Diet Break [20:23]
Mifflin-St Jeor (MSJ) Equation [21:11]
Check out episode 44: Best Exercise for Fat Loss [24:02]
Using the scale as a metric [25:59]
Compare your tracked average to the MSJ results [27:49]
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Ever had an injury that set you back? That required surgery? Are you currently injured and/or needing surgery? Matt and Ryan talk through the foods and some sources you should consume more of in order to heal faster and get back to what you love doing.

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Matt just learned he has a completely torn triceps tendon
Matt’s injury [1:14]
Arguing with doctors [1:56]
Y2J! [3:36]
Check out our episode 55: Motivation vs Discipline [4:26]
David Goggins [5:38]
Check out our episode 7: Alcohol and Nutrition and Fitness Goals [6:02]
Todays topic [7:40]
Check out our episode 9: "Conditionally Essential" Supplements [8:18]
We no longer work for a handshake and a hot dog [14:52]
Grams of protein for muscle protein synthesis [16:22]
Wound healing micronutrients [20:31]
Remarking products [24:58]
Fruits, vegetables, vitamin D fortified foods [26:06]
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Ryan and Matt discuss the most common mistakes that clients make when it comes to their nutrition and fitness.

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Joys of parenting [0:36]
Matt and his Tide To Go pens [1:09]
Baseball is less wear-and-tear than wrestling [2:10]
If you’re a Falcons fan, you love the placekicker [3:40]
Utilizing practice baseballs everywhere [4:30]
Today’s topic [7:37]
Matt’s most commonly seen mistake [8:17]
Lost the connection… [9:36]
…and we’re back [9:40]
March is a nice time to get quality gym equipment [9:56]
Ryan thinks about the small mistakes [12:14]
Like sleep [12:55]
Not taking “weekend meals” into account [15:09]
The human body is adaptable [18:14]
Using video games as an analogy [19:34]
Think of trying something new [23:03]
Pickleball [24:11]
There’s more to unpack than just nutrition and fitness [25:04]
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This may be the shortest episode ever on this podcast. Matt and Ryan discuss what “research” is and how they avoid falling into the trap.

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Ryan was sick, real sick
But still contacted a client [1:45]
Ryan got sore just from puking [2:59]
Eccentric Isometrics [3:30]
“I researched it” [5:10]
Citing Wikipedia is funny [7:42]
Utilizing “free time” [8:47]
We cite our sources [11:03]
All of our programming is evidence-based [11:39]
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Matt and Ryan discuss how to properly plan your warm-up for a workout. It’s important to do to make sure you’re maximizing your workout to reach your goals.

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Using Artificial Intelligence
Weird jump-cut and today’s topic [1:13]
RIP John Meadows [1:48]
Matt’s usual Warm-Up [1:49]
Ryan’s usual Warm-Up [2:40]
DMAA was great, for us at least [3:34]
Long-term goals [4:07]
Matt Wenning’s Wenning Warm-ups [5:05]
Think about the antagonist muscles also [7:11]
Your antagonist muscles help stabilize your lift [8:22]
It helped Matt’s knee issues [8:48]
Pre-exhausting muscles to help them grow [9:54]
The difference between working sets and warm-up sets [10:46]
Subjective scales [12:04]
Utilizing the RPE scale [14:29]
Strength training should not be easy [15:02]
Check out our Facebook for this meme [15:54]
Ryan is not addicted to caffeine [16:48]
Timing caffiene for workouts [17:46]
Warm-up for the activity you’re doing [18:13]
Warm-up BEFORE you stretch [18:37]
Yawning is not a warm-up [19:33]
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Matt and Ryan discuss the subtle but important difference between motivation and discipline.

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Shout out to Texas [2:54]
Matt achieved his weight loss goal! [4:12]
Today’s topic [5:28]
Motivation is fleeting [5:50]
Think about your goal [6:44]
Creating habits [7:04]
Think about small, achievable tasks [9:12]
It is normal to not be motivated [9:26]
Set up something you can do that you will do [13:20]
Create a win for yourself [13:38]
How does Ryan look well-rested with a newborn? [14:34]
Working out with small children [17:18]
Oregon Trail [19:15]
The Donner Party 19:29]
Creating discipline [19:58]
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Matt and Ryan are back with the ninth episode of the Keep It Simple Stupid (K.I.S.S.) series. If you’re trying to look leaner or bigger you’re going to need to cocus some time on your deltoids. And for overall health, it’s important to consider what you’re doing to work your shoulders.

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Delts. Boulder shoulders [0:22]
The neglected deltoid [0:39]
Want a better “v-taper”? [0:58]
The three heads of the deltoid [1:49]
Dr. John Rusin and the face pull [2:55]
Programming deltoid work [4:57]
It helps to stabilize the shoulder joint [6:12]
Working these muscles is very simple [7:35]
As simple as using a band [8:51]
Shoulder blaster or YWTL’s [10:39]
Favorite shoulder exercises [11:59]
What’s your favorite shoulder exercise? [16:14]
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Matt and Ryan return with the eighth episode of the Keep It Simple Stupid (K.I.S.S.) series. They chat all about one to the most misunderstood macronutrients. This episode is all about fat.

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UGA is Back-to-Back NCAA National Football Champions
Party like Stetson Bennet [0:32]
Bennet should not have gone to Texas [2:08]
Today’s topic [3:50]
There’s a nuance to fat [4:22]
It really depends on your source of fat [5:04]
You need fat for formulation of hormones [5:46]
Did low fat diets lead to infertility and low testosterone? [6:28]
Sometimes it is difficult to get enough fat in [8:28]
Difference between unsaturated and saturated fat [9:24]
Peanut butter is a source of unsaturated fat [10:08]
Coconut oil is annoying [10:58]
Red meat is good for you as long as it’s lean [11:58]
Protein sources of saturated fat [15:10]
Percent of calories from fat [17:18]
What are you doing to monitor your fat intake? [17:28]
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Matt and Ryan celebrate one year of podcast episodes with a discussion on returning to the beginning. If they each had to start over in the nutrition and fitness game, where would they begin? How would they handle their workouts? What ways would they monitor their food intake?

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Ryan’s new sunburn
It’s been 52 weeks… [2:28]
What would your first program be? [4:48]
Ryan started with a program from the bodybuilding bible [7:07]
Get the form correct [8:08]
We made plenty of mistakes trying to get through a workout quickly [10:40]
Comparing to others [14:44]
Going back to the beginning [16:10]
Total Body, Six Movement Focus, Three days per week [17:19]
Programming for beginners [17:48]
Chicken, rice, broccoli [19:10]
Intuitive eating instead [19:49]
Don’t demonize food [21:24]
Thoughts on tracking food [22:18]
Tracking food forever is not sustainable [22:58]
Tracking food correctly is eye opening [23:41]
Ways to measure changes without tracking food [25:26]
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Matt and Ryan continue their discussion on taking breaks to improve your performance. Last week focused on the nutrition aspect and this week focuses on the fitness aspect.

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Attention spans are shorter
Ryan thought The Batman pacing was not good [0:48]
The cinematography is what takes so long [1:39]
The Flash Flashpoint trailer was surprising [2:27]
Arnold quotes [4:48]
Check out episode 50: How to Calculate your Diet Break [5:14]
Today’s topic [5:20]
How often to take a deload [6:28]
Give your CNS a break [7:39]
Ryan likes to decrease weight lifted for a deload [11:04]
Increase mobility work during a deload [12:23]
“Most people in their 20’s should train like they’re in their 40’s so they can train like they’re in their 20’s when they’re in their 40’s.” - Nick Tumminello [13:54]
Chronic stress also decreases your metabolism [15:17]
Taking a break is good for you [15:38]
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Matt and Ryan return to discuss finding your "maintenance" calories for a pre-determined diet break when you're working through your cutting phase.

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Visual aides and Zoom
Matt’s on a cut [1:26]
Weight loss is not linear [2:40]
Super Bowl eats [3:40]
Should you take a break from your diet? [5:20]
How Matt has been handling his cut [7:56]
How Ryan works with clients through a cut [8:41]
Calculating the deficit itself [9:17]
3500 Calories “equals” one pound of fat [10:23]
Ryan prefers carbohydrate cycling [11:59]
To the calculator! [12:57]
Restart here to hear the entire weight maintenance calculation [13:33]
Matt’s current maintenance calories for a diet break week [19:06]
When to move to a diet break [21:07]
Protein, fruits, vegetables, and strength training [21:40]
The importance of protein intake [23:34]
Watch Pumping Iron [25:38]
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Matt and Ryan return to discuss how to measure success in ways that might surprise you. Enjoy!

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Ryan can’t do intermittent fasting
Fasted exercise is not smart exercise [0:58]
How do you measure the success of fasted exercise? [2:19]
Matt is lifting six times a week [3:31]
Success happens in the work that is applied [4:16]
Habits are a good measure of success [5:05]
Use the mirror [5:46]
The weight may never change [7:43]
Utilizing circumference measurements [8:26]
An example of subjective success [9:55]
An objective measure of success [11:55]
Enjoy the process [12:36]
Success is over time [13:17]
If you’ve never failed, you’ve never grown [13:55]
What are some of the ways you measure success? [15:17]
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Matt and Ryan return to discuss fasting as a diet and if you should consider following an intermittent fasting diet plan.

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How much does it cost for half a cow?
What comes after Fat Tuesday? [3:10]
Check out Deadpool [3:30]
Top two diet searches in 2022 [4:22]
The Art and Science of Low Carbohydrate Performance [4:59]
Does a particular diet fit into your diet? [6:21]
Check out episode 33: What the F(ad) Diet is That? [7:56]
Let’s talk autophagy [10:46]
Popular intermittent fasting regimens [12:39]
You could get all of your calories in a single meal [14:46]
Getting 100 grams of protein [15:31]
Check out episode 30: Fun with Nutrition and Fitness Acronyms16:15
“30 grams protein for muscle protein synthesis” [17:19]
Intermittent fasting recommendations [18:29]
Giving up something for Lent [19:41]
Talking music covers [21:16]
What did you learn doing intermittent fasting?
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The Art and Science of Low Carbohydrate Performance

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Matt and Ryan return with the seventh episode of the Keep It Simple Stupid (K.I.S.S.) series. They chat all about the timing of carbohydrates around your workouts. Consider the timing of your pre, intra, and post workout carbohydrates to maximize your workout.

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Insurance is a racket
But now Ryan’s son can hear [2:00]
Metallica Lux Aeterna [2:59]
Metallica isn’t coming to Atlanta?! [3:48]
Music episode [4:55]
Ryan didn’t get a 900 lb total [8:58]
Carbohydrate loading [12:28]
Intraworkout carbs [13:59]
Pre workout timing [15:20]
How to crave rice cakes [16:22]
Post workout nutrition [18:00]
Carbs help with repairing your muscles [21:42]
On fasted cardio [22:43]
Favorite pre-workout carbs [28:40]
Matt used candy to flirt with girls [30:49]
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The sixth episode in our Keep It Simple Stupid (K.I.S.S.) series. Matt and Ryan discuss one of the larger muscle groups: Legs. Unilateral work and improving your posterior chain are paramount to living a longer, healthier, happier life.

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How many f-bombs can we fit in the beginning of an episode
Check out episode 2: Our Favorite Muscles to Work [1:23]
Dealing with chronic conditions [1:54]
Think about unilateral exercises to improve weaknesses [2:39]
The leg muscles [3:59]
Squats [5:32]
Isolation exercises at home [9:49]
Bulgarian split squats [11:15]
Dealing with balance issues in the Bulgarian split squat [13:24]
Briefcase or plate passes [13:54]
If you’re having leg problems, where do you check? [15:25]
Working your adductors and abductors [16:25]
The squat is the king of leg exercises [18:39]
Designing a “leg day workout” [20:50]
Matt’s favorite leg exercise [21:38]
Ryan’s favorite leg exercise [23:18]
How much do you squat? [24:46]
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Matt and Ryan return with another installment of their K.I.S.S. (Keep It Simple Stupid) series and this time the focus is carbohydrates. What are they? What does your body use them for? What are some of our favorite carbohydrate sources?

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There’s more than just table sugar [0:30]
Random fact: Beets are the source of a ⅓ of the world’s sugar [1:19]
Beet jokes [2:49]
What are “carbs”? [3:33]
Carbs are your body’s preferred source of energy [4:24]
Minnesota Starvation Project [4:57]
Check out 34: K.I.S.S.--What is protein? [7:30]
Sugar is not created in lab [8:45]
Two kinds of fiber [10:11]
Chemistry question [11:13]
“Pure fluff b.s. Zero points” [11:44]
Ryan’s love for Cinnamon Toast Crunch again [12:49]
Halloween cereals [13:35]
All of the leftover carbs [15:08]
Lost Matt [16:35]
Matt’s back [16:48]
Ryan’s favorite carbs [17:28]
Matt’s favorite carbs [18:06]
Desserts [19:37]
What are your go-to carbs? [21:09]
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_____________

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Matt and Ryan discuss the "best" exercise for fat loss. When should you start preparing for your fat loss phase and what should you do to be successful? All of that and a little more in this week's episode!

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The magical exercises for fat loss [0:26]
2% away ugh [0:50]
Check out Kaizen DIY’s Home Gym Hack [1:20]
What are your fat loss goals for the summer? [4:00]
UGA’s Spring Break was always the first full week of March [4:59]
When would you start your “cut” to get ready for the beach? [6:08]
What’s the best exercise for fat loss? [7:32]
Check out episode 14: What’s stopping you from getting lean? Nutrition edition. [7:54]
Check out episode 15: What’s stopping you from getting lean? Fitness edition.
Reverse diet review [8:52]
Strength training helps you maintain muscle mass [9:48]
How many calories do you burn after strength training? [10:05]
So what are you supposed to do to cut fat? [10:51]
Matt’s fat loss plan [11:15]
Ryan’s long-term plan [11:53]
Lunging for time [12:54]
“Lifting weight faster” is A JOKE [14:48]
Do not negate your strength training during a cut [15:34]
Sign up for your free Meet-and-Greet [16:36]
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Matt and Ryan discuss how to re-think your Meal Prep to make it easier to fit with your busy life.

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The Falcons keep us grounded [0:20]
Back-to-back National Champions [0:25]
Today’s topic [2:33]
How many hours are in a week? [3:36]
Thinking about your week in advance [4:29]
Check out 16: Getting Better Sleep [6:17]
Don’t get stuck on expensive [6:30]
Thinking about “Meal Prep” in another way [7:53]
Try narrowing down your cooking to twice in a week [8:35]
You don’t have to do the same meal every day [9:37]
One-pan miles [11:17]
Matt tried to fight his Instant Pot [12:24]
Prepare to dine out [14:27]
When you don’t know where you’re going. [15:40]
Pick out where you’re going to [17:53]
On alcohol [19:36]
Snacking [20:16]
Plan your snack [21:47]
Have a glass of water and think about it [22:09]
Food costs, use convenience items [23:29]
What’s your favorite one pot meal [26:57]
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Matt and Ryan discuss some more New Year's Resolutions in case you're trying again.

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Pro-wrestlers don’t recover well
Returning to old goals such as reading more [0:49]
Check out 32: Nutrition and Fitness Book Recommendations [1:55]
Fruits and vegetables [3:07]
Check out 40: New Year's Resolutions You Can Start and Keep [3:50]
Add additional walking time [4:40]
The 50/50 method [5:49]
*Should be a 303 can [6:37]
*Scoop sizes are per quart, not cans [6:59]
Check out 3: 30 minutes to Work Out? Plenty of Options for Your Workout [8:24]
Check out 22: What’s the Shortest Workout That Still Counts? [9:18]
“Success is in the work” [9:59]
Read 10 pages per day [10:15]
Exercise may improve cognition. [12:00]
Check out 16: Getting Better Sleep [12:49]
Having kids is awesome [16:33]
High percentage that you’ve already failed a resolution [18:11]
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Matt and Ryan discuss Ryan's recent failure at his "Quest for 900" and what happens next. How do you overcome a setback? What things should you consider when moving toward your next goal? What is the definition of success?

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Ryan’s Total [0:45]
Today’s topic [1:12]
Matt’s good at math [2:05]
Here’s Cory Gregory on Table Talk Podcast [2:29]
Thinking about what went wrong [3:44]
Check out our Programs [4:24]
Thinking about the “Quest for 900” from a coaching perspective [4:47]
What was the starting point? [6:16]
Highlights from UGA’s win over Ohio State [7:20]
Matt’s New Years Eve 22 [7:39]
That second squat attempt [9:27]
UGA’s Strongest Dawg competition [11:17]
Bench was not good [13:46]
Jake “The Snake” Roberts [15:17]
When’s the next re-test? [17:09]
31: Fun with Nutrition and Fitness Acronyms pt 2 [18:18]
Matt’s set-up for testing [19:58]
Why it’s important to keep working [20:50]
Plan for success [22:17]
Maybe it was a good initial test for Ryan [23:52]
How would Matt reset himself for a goal? [26:24]
14: What’s stopping you from getting lean? Nutrition Edition [28:56]
15: What’s stopping you from getting lean? Fitness Edition
23: Moving into “Bulk Season”
Fruit, vegetables, vitamin D [29:35]
What is success? [30:04]
We talk about recovery more than nutrition and fitness [30:59]
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Matt and Ryan cap off the year talking about some simple and effective New Year's Resolutions you can start and keep.

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Check out 25: Nutrition and Fitness When You’re Sick [0:49]
Check out 16: Getting Better Sleep [2:26]
Check out 24: Naturally Increase Your Testosterone [3:22]
The most common New Year’s Resolutions [4:25]
Shia LaBeouf “Do It!” [5:38]
What is your “why” for this goal? [6:05]
“Healthy is your relationship with food” [7:07]
Resolution 1: Add a serving of fruit to your day [8:16]
Resolution 2: Add a serving of vegetables to your day [10:36]
Resolution 3: Visit a local Farmer’s Market [13:29]
Resolution 4: Take a 15 minute walk AFTER a meal [14:16]
How to tell if it’s “moderate to vigorous activity” [15:06]
What are you doing for your New Year’s Resolutions? [17:36]
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Matt and Ryan battle through their colds to go over Vulture's top 13 Best Action Christmas movies and their favorite Christmas adult beverages.

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Ultimate 80’s Warriors Power Workout Compilation Mix Vol II
25: Nutrition and Fitness When You’re Sick [2:33]
Prince’s “Purple Rain” is one of the greatest selling albums of all time [3:17]
It was Louis CK, here’s his “Christians Won” sketch [4:28]
It’s about the people you’re with, not your nutrition or workouts [5:42]
Die Hard, of course [6:52]
The 13 Best Christmas Action Movies, Ranked [7:20]
1. Violent Night [7:49]
Ryan’s immediately family Christmas movie tradition [8:34]
1. Batman Returns [9:23]
Movie concessions [12:03]
7: Alcohol and Nutrition and Fitness Goals [13:05]
Goldschlager and Sprite tastes like Christmas in a cup [16:19]
1. Invasion USA [17:52]
1. Reindeer Games [18:40]
Charlize Theron also made our episode 26: The Best “Blockbuster” Bodies [18:55]
1. The Long Kiss Goodnight [9:14]
1. Die Hard 2 [21:19]
1. Kiss Kiss Bang Bang [22:11]
1. The Ice Harvest [22:31]
1. Home Alone [22:42]
1. The Silent Partner [22:56]
1. Lethal Weapon [25:53]
What makes a movie a “Christmas Movie” [26:18]
Matt’s favorite Christmas movie [26:54]
Frank Capra was an amazing director
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The fourth in the K.I.S.S. or Keep It Simple Stupid series. Matt and Ryan go over the back musculature and some of the simplest exercises you can do to give you a bigger, better back.

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Just press record
“We clearly know our stuff and prepare” [1:10]
Matt still hasn’t ordered bands [2:20]
Check out episode 35: Happier, Healthier Thanksgiving [3:26]
Today’s Topic [5:33]
Focus on your posterior chain 2:1 ratio [7:14]
Classic five muscle groups [9:37]
The back has a lot of muscles [10:11]
Top to bottom across the back [11:17]
Traps [11:58]
Real world examples of back use [12:17]
The Lats [14:16]
“Looks like a bat” [14:22]
ILS: Invisible Lat Syndrome [15:16]
Favorite trapezius (trap) exercises [16:21]
Favorite latissimus dorsi (lats) exercise [19:10]
From 2017 to 2021, Ryan only had bands and dumbbells [21:48]
Favorite lower back exercise [22:47]
What’s your favorite back exercise? [25:37]
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The third in the K.I.S.S. or Keep It Simple Stupid series. Matt and Ryan discuss trying to basically be vegan for the sake of an opinion. Are vegetable sources of protein better for you than meat sources?

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Keep it rolling like WWE
Matt’s Vince McMahon story [1:05]
Today’s Topic [3:32]
Matt and Ryan do understand non-meat protein intake [3:49]
Women give fake compliments to each other, men give fake insults [4:48]
Caveats of not eating meat [5:36]
The volume of food becomes an issue [6:18]
Heme-iron and vitamin B12 [6:59]
Academy of Nutrition and Dietetics removed this paper [7:42]
Bioavailability of iron [9:07]
Soy as your primary protein source and iron [9:53]
Ryan vents about the benefits of whey protein [10:21]
If your “coach” disagrees with whey protein send them to us [14:59]
On vegetarian or vegan protein powders [15:29]
It’s good marketing [15:58]
What are “essential amino acids”? [16:49]
An analogy for protein that isn’t “building block” [18:21]
Turkey and tryptophan [20:19]
Check out episode 30: Fun with Nutrition and Fitness Acronyms [21:02]
When should you have complementary proteins? [21:22]
Some terrible sandwich examples [22:17]
Maybe a Vegemite sandwich like Men At Work [23:11]
Black beans vs chicken [25:17]
What are some of your vegetarian or vegan sandwiches? [28:59]
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The second in the K.I.S.S. or Keep It Simple Stupid series. Matt and Ryan discuss the "chest" muscles and the way they like to maximize every rep to make sure they're building their chest up correctly.

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Matt always goes out of town just after the summer vacation season ends
Tybee/Savannah, Georgia Restaurants [1:19]
Phase 2 of Ryan’s “Quest for 900 lbs” [2:20]
Matt’s not supposed to do deadlifts [2:45]
Matt’s tested his bench press [3:10]
Listen to our episode: Our Favorite Muscle Groups to Work [4:29]
Chest muscle insertion points [6:26]
Matt’s programing for chest [7:23]
The low cable fly [8:01]
A dumbbell/chest press variation [9:01]
Ryan is searching for “bilateral-assisted negative accentuated training (BANA)” [10:14]
Using the dynamic effort method on the bench [10:55]
Matt’s bands got stolen or picked up as trash [11:55]
Ryan’s been using bands for a long time [13:03]
The two insertion points for chest muscles [14:24]
Sport specific training [15:33]
Sven press [16:26]
Free weight exercises for chest do not work your chest if you’re standing [17:01]
Matt and Ryan’s favorite chest exercises [17:33]
What’s your favorite chest exercise? [18:29]
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Happy Thanksgiving (or your country’s equivalent)! Matt and Ryan want you to enjoy Thanksgiving with your family and friends. If you can’t handle their recommendation to not worry about diet or exercise on this day here are nine tips for a happier, healthier Thanksgiving.

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Happy Thanksgiving! [0:37]
Ryan is a typical American [1:19]
Matt and Ryan talk World Cup and soccer [1:38]
Go Dawgs! [3:13]
How Ryan feels about Georgia Tech [3:20]
The last year Survivor Series was on Thanksgiving was 1990 [4:53]
There are a lot of events happening on Thanksgiving [5:03]
You will not gain five pounds on Thanksgiving [5:44]
Bio-electrical impedance scales for body fat are very inaccurate [6:26]
The scale is a tool in your tool box [7:40]
It is okay to take a break from your diet or exercise routine to enjoy a holiday [8:06]
Nine tips for a Happier, Healthier Thanksgiving [9:12]
Tip 1, Focus on the people not the food [9:27]
Tip 2, Cook your veggies with a drizzle of olive oil [10:26]
Tip 3, Bring a fruit or vegetable to share [12:09]
Tip 4, Focus on lean meat [12:45]
Tip 5, Alternate water and alcohol [13:46]
We are not anchoring for more wrestling jobs [15:22]
Tip 6, Fill half your plate with one non-starchy vegetables [15:59]
Tip 7, Choose one dessert [16:13]
Tip 8, Be a little active [18:07]
Go for a 15 minute walk with 45 minutes of finishing a meal to help with blood sugar control [19:06]
What fitness activities do you do on the holidays? [21:00]
Tip 9, Think about what you’re thankful [21:48]
Wade Boggs Challenge 23:25
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Matt and Ryan discuss “What is protein?” in the first episode of a new series attempting to simplify nutrition and fitness for you while you head into the holiday season. Inevitably, someone is going to mention a diet or exercise program to you. We want you to be prepared!

Sign up for your free Meet-and-Greet
Ryan and Matt shit on the government [0:17]
Matt is writing a country song [0:54]
Martyrdom still exists [1:12]
Occasional persecution for nutrition and fitness opinions [1:46]
Upcoming episodes [2:58]
St Nic punched a guy in the fast [3:24]
Stores are already doing Christmas [3:48]
Setting you up for success going into the New Year [4:57]
Link to E33 [5:56]
Today’s topic [6:14]
Increased protein needs [7:26]
What is(n’t) a source of protein? [7:55]
“Don’t pass up a wedge of iceberg.” [9:04]
Best naturally occurring protein sources [10:31]
Vitamin B12 only exists naturally in animal sources [11:24]
Heme-iron versus non-heme iron [12:04]
“A Mediterranean-style eating pattern with lean, unprocessed red meat has cardiometabolic benefits for adults who are overweight or obese in a randomized, crossover, controlled feeding trial” [12:54]
Talking lean meats [14:54]
Ryan’s favorite source of protein [16:28]
Matt’s favorite source of protein [18:46]
What’s your favorite source of protein? [19:39]
Do you have a recipe to share? Let us know! [21:39]
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Matt and Ryan review some of the most popular diets in 2022 including what is the best diet for you. We’re talking Keto, Atkins, Biotic, and more! What other diets can you think of that we missed?

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Have you seen Ryan’s HIPAA violation skip? [0:26]
Houston Astericks [0:38]
Philadelphia professional teams have been doing well [1:36]
A case against the Astro’s [2:11]
Today’s Topic [3:44]
There is no “quick fix” to losing weight [4:26]
Performing Enhancing Drugs (PED) are also not a “quick fix” [5:13]
Let’s talk Keto aka Ketogenic Diets [7:56]
Check out the Charlie Foundation for more info on Keto [10:22]
Recording issues, sorry [11:22]
The start of the popular “ketogenic” diet [12:07]
Acid-base balance in your blood is important [13:42]
“Just cut something out”-diet [14:46]
How many fruits and vegetables should you eat per day [16:33]
What about Atkins? [17:36]
The Military Diet [20:15]
Most adults shouldn’t consume only 1500 Calories [22:15]
“It worked for me so it will work for you” [23:26]
Quick rant on seed oils [24:05]
“Biotic” diets [24:35]
What are probiotics? [26:16]
What are prebiotics? [26:54]
What are post-biotics? [27:44]
Focus on prebiotics [28:49]
Catch-all things that “work” [30:15]
Intermittent Fasting [31:16]
Study against intermittent fasting [31:54]
Sign up for your free Meet-and-Greet [34:16]
The best diet or exercise program for you is… [34:39]
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Matt and Ryan discuss their favorite books for nutrition and fitness. They recommend these books for everyone trying to improve their nutrition and fitness. None of the links are affiliate links! These are legitimate recommendations with no kick backs!

For some reason, Anchor is not allowing us to hyperlink to all of the books. We're attempting to resolve the issue.

Sign up for your free Meet-and-Greet [0:51]
Today’s Topic [1:13]
Google reviews of an Atlanta, Georgia Icon: The Hotel Clermont [1:46]
Follow Ryan’s “Quest to 900 lbs” [3:56]
Rooting for someone other than the Braves [4:12]
Matt’s going to max out too [4:38]
Resting between exercise sets [4:40]
Ryan’s first book, The New Power Eating by Dr. Susan Kleiner [6:39]
Matt’s first book, The New Encyclopedia of Modern Bodybuilding : The Bible of Bodybuilding, Fully Updated and Revised by Arnold Schwarzenegger [13:24]
Ryan’s second book, Peak: The New Science of Athletic Performance That is Revolutionizing Sports by Dr. Marc Bubbs [19:08]
Matt’s second book, Jim Stoppani's Encyclopedia of Muscle & Strength by Jim Stoppani, PhD [22:44]
Ryan’s third book, Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance [24:15]
Matt’s honorable mention, Triple H Making the Game: Triple H's Approach to a Better Body (WWE) by Triple H [31:40]
Matt’s personal favorite book, Have A Nice Day: A Tale of Blood and Sweatsocks by Mick Foley [32:10]
Ryan’s personal favorite book, The Things They Carried by Tim O’Brien [33:23]
Sign up for your free Meet-and-Greet [35:11]
What are your favorite books? [35:40]
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Peak: The New Science of Athletic Performance That is Revolutionizing Sports

The New Encyclopedia of Modern Bodybuilding : The Bible of Bodybuilding, Fully Updated and Revised

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Matt and Ryan continue their conversation from last week's episode. More fun with nutrition and fitness acronyms!

Go back and listen to the other episodes! [0:53]
Sign up for your free Meet-and-Greet [1:06]
Today’s Topic [1:22]
ROM [1:28]
What is the “eccentric phase”? [1:57]
GPP [3:22]
AMRAP [5:30]
PED and PCT [7:11]
EMOM [8:31]
ATG [10:30]
Check out Episode 2: Our Favorite Muscle Groups to Work [13:05]
CNS [13:37]
TUT [16:28]
IIFYM [19:23]
What acronyms did we miss? [23:06]
Sign up for your free Meet-and-Greet [23:23]
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Chances are if you've seen a lot of acronyms in the nutrition and fitness area. Matt and Ryan discuss several different ones, what they mean, and how you can apply them to your nutrition and fitness journey.

Sign up for your free Meet-and-Greet [0:40]
Go back and listen to the other episodes! [0:59]
Today’s Topic [1:37]
Setting a timer is similar to WWE Royal Rumble [2:36]
DOMS [3:55]
BMI [6:09]
ADL and NEAT [8:12]
TDEE and BMR [10:41]
TEF [12:12]
EPOC [14:53]
Non-controversial statement [17:11]
RPE [18:31]
25: Nutrition and Fitness When You’re Sick [20:00]
RHR [20:47]
HIIT and LISS [22:04]
The first time we mentioned HIIT is here in episode 15
Sign up for your free Meet-and-Greet [24:42]
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Here's an old episode that hasn't been released yet! Matt and Ryan discuss the Transtheoretical Model and how to determine if you're ready to move in the "Action" stage.

Go back and listen to the other episodes! [0:48]
Sign up for your free Meet-and-Greet [1:05]
Today’s Topic [1:21]
It’s not all about motivation [1:40]
What are the “Stages of Change”? [2:24]
Precontemplation [3:26]
What is a hemoglobin A1c test? [4:10]
Join our FaceBook Group [6:30]
Moving into the action phase [7:00]
Check out episode 11 to make your own SMART goal [7:51]
There are no quick fixes for nutrition and fitness [10:29]
Celebrate the small victories [12:01]
Ryan is bad with basketball analogies [12:48]
What makes a Hall of Fame baseball player? [13:56]
Success is in the effort [15:04]
“You can’t bench press illegitimate children” [16:59]
Sign up for your free Meet-and-Greet [17:37]
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Matt and Ryan discuss their personal pros and cons for various nutrition and fitness trackers. Do you have a preferred nutrition or fitness tracker?

Sign up for your free Meet-and-Greet [0:31]
Go back and listen to the other episodes! [0:52]
Today’s Topic [2:27]
Apple Watch Saved a Man’s Life [3:23]
Ryan’s “fitness tracking” [3:59]
Ryan’s “tracker” is this watch [4:53]
Matt’s personal tracker is an Apple Watch SE [5:31]
Trackers often overestimate [5:50]
When we were in college this was the latest and greatest tracker [6:22]
The “gold standard” for fitness tracking [8:04]
Fit Bit overestimated walking by how much?! [9:05]
It’s almost impossible to get calories burned accurate [10:44]
Squatober vs Sob-tober [12:18]
Precision vs Accuracy [13:13]
Track portion sizes [14:00]
Favorite nutrition trackers [15:24]
Be careful with using “verified food” on trackers [17:11]
We’ll take an ice cream sponsor [19:33]
A thought on activity factors [21:59]
It’s bulking season [23:59]
Sign up for your free Meet-and-Greet [25:46]
Trying to explain NCAA College Football rankings [26:37]
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Matt and Ryan return with two more nutrition and fitness myths!

Sign up for your free Meet-and-Greet [0:47]
Go back and listen to the other episodes! [1:08]
Especially listen to episode 20: 2.0 Nutrition and 2.0 Fitness Myths [2:07]
Today’s Topic [2:37]
Ryan’s Nutrition Myth [3:10]
Foods shouldn’t be labeled by their color alone [3:37]
If you can tolerate lactose you’re a mutant [4:37]
You can still have these foods [5:08]
Matt’s Nutrition Myth [6:25]
Beer is clean [7:08]
Words and definitions [8:16]
You should have these nutrient-rich foods daily [9:40]
Us and Kenny Powers [10:10]
Sign up for your free Meet-and-Greet [11:53]
Matt’s Fitness Myth [12:23]
How are you going to track progress? Make a SMART goal [13:41]
Sometimes simple is better to reach your goals [14:33]
Ryan’s Fitness Myth [17:29]
Ryan’s abdominal exercise secret [18:14]
Stabilization works your abdomen [20:32]
It’s episode 10: Wraps, straps, and belts, oh my! [21:22]
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Matt and Ryan discuss what they think are the best physiques they've seen in Blockbuster/Action movies. While these stars may be genetically gifted or have taken ergogenic aides they certainly achieved some notable looks in memorable roles.

Go back and listen to the other episodes! [1:10]
Sign up for your free Meet-and-Greet [1:24]
Atlanta Braves Postseason Hopes [2:35]
UGA Championship Defense Pick Six [4:30]
Today’s Topic [5:12]
Trying to define parameters [5:27]
Ryan’s first pick was not an action movie [7:04]
Matt: The Rock in The Rundown [8:54]
Ryan: Sylvester Stallone as the title character in Rambo III [10:38]
Our prior episodes on Spotify are being converted to video! [11:40]
Matt: Linda Hamilton in Terminator 2: Judgment Day [15:07]
We’re fans of strict form pull-ups [16:29]
Ryan: Grace Jones in Conan the Destroyer [18:46]
Success is in the work [20:58]
Ways to measure success without the mirror [21:06]
Matt: Charlize Theron in Atomic Blonde [22:27]
Matt: Arnold Schwarzenegger in Conan the Barbarian [23:14]
Conan’s Sword poses [23:48]
Ryan: Arnold Schwarzenegger in Predator [24:40]
Some great lines from Predator [25:53]
Fight Club is a “click flick” [27:06]
To achieve these looks it takes a lot of hard work [27:59]
What are your favorite action movie physiques? [29:00]
Sign up for your free Meet-and-Greet [29:15]
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Matt and Ryan have a ton of acronyms after their names. They also have a lot of experience with eating and moving well even when they are sick. Listen to this episode to glean some ideas for the next time you're sick. Enjoy the show!

We have a lot of acronyms after our names [0:30]
We’re both certified nutrition coaches [1:47]
Sign up for your free Meet-and-Greet [2:27]
Go back and listen to the other episodes! [2:30]
We’re all Down With The Sickness [3:05]
Today’s Topic [3:17]
Alcohol won’t help you fight off a cold [3:29]
Fitness when you’re sick [5:16]
What Matt does in the gym when he’s sick [6:23]
An example of “moderate activity” [7:21]
IMPORTANT NOTE [10:18]
Vitamin D [11:02]
Vitamin C [11:20]
Zinc [11:44]
Selenium [12:11]
Herbs [13:27]
You have to eat food to absorb vitamins/minerals [15:45]
The regular recommendations [16:11]
Go listen to this episode on sleep [17:23]
Sign up for your free Meet-and-Greet [19:07]
Share this podcast with your family and friends!

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Sure, there's an easy way to increase your testosterone levels exogenously. But what about naturally? And without any supplements? Matt and Ryan talk through some simple strategies to help you increase your testosterone levels that you might not have considered before.

Go back and listen to the other episodes! [1:15]
Sign up for your free Meet-and-Greet [1:25]
Today’s Topic [4:12]
Ways to decrease your testosterone levels [5:36]
The goal for pretty much everything [6:09]
Even if you’re a female [7:29]
“Toned” tone [7:47]
Be wary of the internet [8:35]
Foods that increase your testosterone levels [10:32]
Magnesium sources [10:35]
Ryan rants about Vitamin D [12:49]
Food standards [14:59]
Exercises to increase testosterone levels [15:25]
Exercises that will decrease your testosterone levels [16:01]
Don’t do all the big movements everyday though [17:28]
Sign up for your free Meet-and-Greet [18:21]
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Another summer has flown by! As with summer ending so new begins. Bulk season! Matt and Ryan discuss the various nutrition and fitness aspects that you should be considering to make sure your bulk is as good as it can possibly be.

Go back and listen to the other episodes!
Sign up for your free Meet-and-Greet [1:10]
Today’s Topic [1:44]
All of our acronyms [2:22]
What we do for clients [3:35]
Teaching vs Coaching [5:15]
Strength training is key [6:50]
“Dirty bulking” [8:59]
Brioche french toast [10:59]
The weight scale is only a tool [12:40]
Ryan needs to read more [14:39]
Protein needs go up [15:26]
Determining your Calorie needs [15:59]
Fun foods can still fit [17:22]
Doughnuts are amazing [17:32]
Thoughts on tracking your food [18:44]
Some things are inevitable [24:28]
Sign up for your free Meet-and-Greet [27:00]
Share this podcast with your family and friends!

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What's something you can give but never get back? Time. It's tough for all of us. But what is the shortest workout you can do that will still be effective? Matt and Ryan discuss the shortest workout time and ways to get in your (total) 30 minutes a day of exercise?

Sign up for your free Meet-and-Greet [0:36]
Go back and listen to the other episodes! [1:09]
Today’s Topic [1:51]
Trying to rank what people neglect [3:06]
Condensed MLB Games? [4:57]
Super short workouts [5:45]
What is “moderate” intensity? [6:55]
What is “Tabata”? [7:53]
Matt is good at math [9:43]
What is H.I.I.T.? [10:36]
Finding the time to get in 30 minutes [13:49]
Some examples [14:59]
Let’s talk Metallica [18:32]
St. Anger will increase your heart rate [20:31]
Sign up for your free Meet-and-Greet [21:34]
What would you do for a 10-minute workout? [21:46]
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You've experienced it. Something that happens in the gym that just gets under your skin and may have even sent you over the edge. Ryan and Matt discuss their top pet peeves in the gym and ways to be a better gym goer.

Go back and listen to the other episodes! [0:33]
Sign up for your free Meet-and-Greet [0:46]
Today’s Topic [1:02]
Commercial Gym vs Home Gym [1:28]
Pet Peeve #1: Spacial awareness [2:20]
Tips for adjusting your spacing [3:00]
Gym equipment usually isn’t stationary [4:28]
Pet Peeve #2: Move back from the dumbbell rack [5:00]
Pet Peeve 3: Rerack your weights [5:59]
Pet Peeve 4: Workout equipment is not a table for your stuff [8:16]
Pet Peeve 5: Unlocked lockers [9:24]
Are bolt cutters normal in a gym? [11:26]
Pet Peeve 6: Chalk [12:26]
It’s 10: Wraps, straps, and belts, oh my! [12:39]
Chalk is to gyms as glitter is to strip clubs [13:49]
Pet Peeve 7: Wipe off the equipment [15:52]
3: 30 Minutes to Work Out? Plenty of Options for Your Workout [17:55]
Pet Peeve 8: Do not monopolize the equipment [18:00]
A League of Their Own gym version: No crying in this gym [22:00]
You can cry for a PR (Personal Record) though [22:17]
Pet Peeve 9: Excessive Grunting [23:29]
Pet Peeve 10: Keep up with your water bottle [24:28]
“Live a great lift and die a great death!” [27:10]
A gym based screenplay [27:54]
What are your pet peeves? [30:00]
Sign up for your free Meet-and-Greet [30:38]
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It's episode 20! Time flies right? Matt and Ryan go through a nutrition and fitness myth that they frequently hear and frequently gets under their skin. You've probably heard these before but have you heard the truth?

Matt does the intro!
Sign up for your free Meet-and-Greet [0:59]
Go back and listen to the other episodes! [1:24]
Today’s Topic [1:44]
Have you listened to episode 19 yet? [2:11]
DC comics vs Marvel comics [2:55]
Killing characters in movies is much easier than in comics [4:29]
Snyder cut for cardio (or a marathon)? [5:30]
Nutrition and Fitness myths are abundant [6:22]
The internet made it worse [6:54]
Matt’s top Fitness Myth [7:35]
“Toned” does not mean what you think it means [8:45]
Ryan’s top Nutrition Myth [10:49]
Your abdominal muscles are revealed through nutrition [11:15]
Ryan’s top Fitness Myth [13:33]
The last place you’ll lose fat from is… [14:10]
Being incredibly lean is not healthy for you [15:33]
Being too lean will make you aesthetic in a coffin [17:03]
You could be a gym Weekend at Bernies [17:30]
Matt’s top Nutrition Myth [17:47]
Conversions matter [18:54]
You’re peeing out excess protein [20:15]
To build muscle you really only need this much protein [22:12]
A lot of people don’t eat enough to lose weight [23:22]
What we do to help clients [25:25]
An insane workout [26:15]
Sign up for your free Meet-and-Greet [28:50]
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If you're like Matt and Ryan you've probably read a ton of comic and comic-related content. Then you went and watched all the motion versions of those comics from animated cartoons to live action. When they made it to live action starts made some crazy transformations. What did that take? How feasible is that? Let's discuss.

Go back and listen to the other episodes!
Share these episodes [0:44]
Sign up for your free Meet-and-Greet [1:01]
It’s more intimate [1:28]
Lack of professionalism [1:56]
Low rent Machine Gun Kelly [2:19]
Motley Crue [3:19]
Today’s Topic [4:06]
Physiques to idolize [4:55]
Ryan can’t remember Jean Claude Van Damme [5:48]
Chris Pratt’s transformation [7:00]
Marvel movie stars (Kevin Feige) [8:08]
Prowrestlers really want to be superheroes [8:55]
Best version of Batman theme [10:00]
Built like Paw Patrol? [10:33]
Kumail Nanjiani in Men’s Health [11:39]
Mac is a genius [15:19]
The “bible” of bodybuilding [16:41]
“Bulk”ing up [19:10]
Realistic expectations [20:10]
Alleged workouts for movie stars [22:45]
Matt Damon’s transformation to Bourne [24:09]
Check out the other episodes!
Sign up for your free Meet-and-Greet [28:14]

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Matt and Ryan discuss what it takes to stay hydrated especially in the heat of summer.

Go back and listen to the other episodes!
Sign up for your free Meet-and-Greet [0:29]
Send us your questions [1:09]
Matt acknowledges Ryan quietly [1:21]
We’re still learning [2:09]
Fast edit for pt confidentiality, sorry [2:55]
Wayne’s World reference [3:05]
Ryan and Matt discuss compassion fatigue [3:27]
Matt attempted a “peaceful protest” [4:23]
Today’s topic [5:56]
MLB All Star Baseball Break [6:11]
Hydration with remote work [7:11]
Are you dehydrated? [8:20]
A brief discussion on urination and kidney function [8:32]
The humidity in the Southeast US is crazy [10:51]
What counts toward water consumption? [11:55]
Beer doesn't count [12:34]
If it’s a fluid it counts [12:55]
We’re an educational podcast! 13:31]
We love pineapple [14:01]
Caffeine is not dehydrating 15:03]
Alcohol is though [15:31]
How much water do you need? [16:51]
It’s not rhabdomyolysis [22:11]
Water “fast” [22:52]
How to prepare for exercise [24:51]
Using a scale method [25:39]
Be careful not to Triple H yourself [26:59]
Matt likes dark colored fluids [28:58]
Check out the other episodes! [30:39]

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We've all been there at some point. It's unstoppable. You're going to be hangry at some point. The question is, "What are you going to do about it?" Matt and Ryan talk through their strategies for when they experience hangry and some tips that will help you when you experience it too.

Go back and listen to the other episodes!
Sign up for your free Meet-and-Greet [0:33]
Did you listen to episode 16? You should! [1:05]
Good quote [2:01]
Today’s topic [2:29]
Hangry in the field, a real study on being Hangry [2:49]
Abraham Lincoln: Vampire Hunter [3:40]
Going over the Hangry study [4:26]
Don’t sleep well and don’t eat, you’ll be hangry [5:49]
Hungry vs Hangry [7:38]
You have to have a plan for when things aren’t perfect [8:19]
“Be patient with yourself and ruthless with your environment” -Father Mike Schmitz [10:01]
When your faced with the convenience machine [10:38]
Who doesn’t have a jar of peanut butter at their desk? [11:42]
Go for something with protein in it [12:42]
Kenny Powers Tubes [13:17]
Beware of sugar alcohols [14:26]
Go to vending machine snack [15:28]
What you need when you’re hangry [16:44]
That piece of fruit isn’t going to cut it [17:54]
Sign up for your free Meet-and-Greet to make a plan to avoid hangry time [18:44]

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Sleep is pivotal to being successful in reaching any goal. If your sleep quality or quantity isn't good you need to get to work on it. Matt and Ryan discuss different ways you can improve your sleep to better attack the day ahead of you.

Go back and listen to the other episodes!
Sign up for your free Meet-and-Greet [0:48]
A guarantee for the podcast [0:59]
Today’s topic [1:54]
You’re always in two phases [2:54]
Quantity vs quality [3:06]
Women really do need more sleep [4:29]
Ryan’s weird sleep [5:11]
Waking up too early doesn’t always help your productivity [6:25]
Would that help your gains? [7:33]
Have a designated sleep routine [8:36]
Avoid caffeine six hours before you sleep time [10:36]
Don’t take a pre-workout supplement close to bed time [11:56]
Alcohol will impair your sleep [12:50]
Disclaimer: we are not doctors [14:36]
If you have alcohol after a high stress situation it will 100% degrade your sleep [16:00]
Brain cells don’t grow back [18:49]
Pre-bed (30 minutes before sleep) routine [19:05]
Binaural Beats [19:46]
Avoid electronic for 30 minutes before bed [22:20]
Decrease your room temperature to 68-70 [22:36]
No phone before bed [24:00]
Flip your phone over [24:58]
Calculate your wake up time to determine your sleep time [25:13]
Tart cherry juice as a sleep aid [26:44]
We don’t advocate for Ambien [28:30]
Bad sleep will cause you to overeat [29:20]
We always work with clients to create a good sleep routine [30:00]
Elite athletes improve their endeavors by improving their sleep [31:13]
What do you do to help sleep better? Let us know! [32:45]

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You've tried to get as lean as possible but it just didn't work out. Here Matt and Ryan discuss the most common things that they see and hear clients do that hold them back from getting as lean as possible.

Go back and listen to the other episodes!
Sign up for your free Meet-and-Greet [0:48]
Have you listened to last week’s Nutrition Edition? [0:59]
Bodybuilder Cheat Days [2:02]
Man vs Food and other UGA Alumnus [2:59]
Today’s topic [4:28]
Lifting too light [4:40]
Lifting heavy burns more calories than low intensity steady state cardio [6:29]
Choose HIIT (High Intensity Interval Training) for a quick cardio work [9:27]
Sitting for long periods of time in comparison to cigarette smoking [11:45]
If you sit for 30 minutes or more try to get up and move for at least a minute [13:25]
Or do an activity while watching a game or a show [14:08]
A study showed the benefits of moving instead of sitting [16:58]
Humans are high input and high output machines [17:52]
Going too slow on your lifts can deter your gains [18:28]
Explosive movement examples [19:44]
Remember to plan ahead [22:27]
American history [22:59]
You could be a jacked Santa at Christmas [23:39]

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You've tried to get as lean as possible but it just didn't work out. Here Matt and Ryan discuss the most common things that they see and hear clients do that hold them back from getting as lean as possible.

Go back and listen to the other episodes!
Sign up for your free Meet-and-Greet [0:48]
It’s the middle of summer! [1:09]
The mirror isn’t a measure of your worth [2:18]
But you can be an instrument and an ornament [2:47]
The scale is not an accurate measure of your leanness [3:29]
Did Matt really gain four pounds in a weekend? [3:59]
Stay hydrated in the summer heat [4:59]
Weighing yourself more often will give you a more accurate measure [6:48]
Here’s a study on weighing frequency from 2021 [8:13]
How to find your calorie needs to maintain weight and the deficit to lose it [9:23]
If you want to get lean you need support and accountability [11:47]
Go go too extreme too quick and plan ahead [13:14]
Find the diet that works best for you [14:18]
Matt and Ryan really like Reese’s Peanut Butter Cups [14:59]
What are your favorite strategies to get as lean as possible? [16:27]
Let us know! [16:39]

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We’re on vacation and maybe you are too. Ryan and Matt discuss how they plan out their nutrition and fitness for the when they go on vacation. Maximize every bite and every rep.

Go back and listen to the other episodes!
Sign up for your free Meet-and-Greet [0:55]
Today’s topic [0:59]
The one nutrition goal while on vacation [2:18]
White potatoes are fine [3:00]
You won’t derail your progress [3:48]
Beer anyone? [4:17]
Don’t give booze to children [4:48]
Make sure you stay hydrated [5:20]
Fruits and veggies on vacation [7:20]
Everyone needs to take some time off [7:53]
Be an instrument and an ornament [8:46]
If your vacation is 3 days or more get some movement in [9:58]
Enjoy your time off [11:28]
Ryan’s dad and Long Island Iced Teas [13:31]
This is the best ice cream [14:46]
What do you do for your nutrition and fitness on vacation? [15:08]
Let us know! [15:28]

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It's hard to stay on track when you're working toward a goal. Matt and Ryan review some goals they made in a prior episode and discuss how they've been moving toward those goals and how they're tracking them. How do you keep track of your progress toward a goal?

Go back and listen to the other episodes!
Sign up for your free Meet-and-Greet [0:40]
Today’s topic [1:06]
It’s actually episode 6 [1:04]
Technical difficulties in the heat [1:24]
The two goals that Matt and Ryan set prior [2:07]
How Matt’s goal has been going [2:59]
Some notes on periodization [3:49]
Structure is helpful when working toward a fitness goal [4:54]
Upper respiratory infections hurt your gains [5:56]
Ryan has kids and Matt doesn’t [7:02]
Despite safety mechanisms, breathing is a big concern [8:19]
What to do when it’s a little hard to breathe [9:15]
Kettlebells vs weight plates [9:30]
A 45lb plate does not work as a kettlebell [10:18]
Check out episode 3! [11:36]
Think about how you feel at the beginning of a workout [12:38]
Rate of Perceived Exertion or RPE [13:24]
Grip strength, a kettlebell, and your house [14:03]
Life happens and you may get sick [14:43]
Not all goals are fitness related [16:13]
Hydration helps with a lot of things [17:08]
Small changes make big differences [18:34]
How do you track your progress? [18:54]
Let us know! [19:10]

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Everyone should and likely does have a goal. Have you spent time thinking about the outcome and how you’ll know when you achieve it? Matt and Ryan discuss SMART goals and how setting your goals in this manner with help you get the results you want.

Go back and listen to the other episodes!
Sign up for your free Meet-and-Greet [0:32]
Today’s topic [1:06]
Fun with English [1:13]
S.M.A.R.T. [1:46]
A bad example [2:26]
The Measurable component is tricky [3:08]
Start with a big, vague goal and break it down to smaller goals [4:29]
A big goal is usually a long-term goal [5:26]
Matt and Ryan talk through their long-term goals [5:38]
If you’re trying to gain weight, you will likely gain both muscle and fat [9:40]
Newbie gains and losses [10:46]
No SMART goal and you go back to the start [12:41]
Losing water weight is not the same as losing fat mass [14:01]
Again, make your goal measurable [15:40]
You didn’t gain 5 pounds overnight [16:29]
Weighing once a week versus everyday [17:23]
Creatine will cause you to gain a few pounds [18:03]
Going for a max squat goal [19:33]
More plates on bench press [20:50]
If you want to gain strength you need to gain some weight [21:50]
A change in stimulus causes significant short term gains [22:53]
Manage your expectations [23:50]
What are your goals? Let us know! [24:20]

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You’ve seen them and you may have used them. There are so many workout aides on the market today it’s hard to keep up. Matt and Ryan talk through their personal use of them and reasons for and against use. Also, what are the regular workout attire items? What do you prefer to wear/use for your workout attire?

Go back and listen to the other episodes!
Sign up for your free Meet-and-Greet [0:32]
Today’s topic
Wraps, straps, and belts, oh my! [0:50]
It’s goal dependant [1:31]
Knee sleeves [1:59]
Matt is still wrestling thus is planning on another knee surgery [2:37]
Matt’s first knee surgery was 10 years ago [2:49]
Not all doctors are equal [3:25]
Elbow sleeves for Ryan secondary to elbow surgery [3:58]
If you’re a prowrestler, you’ll have chronic injuries [4:19]
“Tennis elbow” and an arm band [5:17]
Sleeves and wraps are NOT the same thing [6:03]
Putting on wraps properly is hard to do by yourself [6:52]
When properly done wraps are almost like springs [7:43]
Matt loves Batman [8:26]
The Dark Knight has a magical knee brace [8:53]
All bracing is more applicable to a more experienced lifter [9:16]
If you haven’t learned or developed good bracing techniques… [9:45]
These aren’t an “all the time” thing [10:36]
For example, lifting straps [10:44]
Let your training ability mature prior to using lifting aides [12:22]
Powerlifting suits [13:06]
Powerlifting suit wear vs Ryan’s wrestling trunks [14:03]
A thong could give you full range of motion [14:59]
Work out attire [15:23]
It’s usually about aesthetics [16:01]
Shirts with sleeves on leg day for improved friction (humidity and sweat) [16:14]
All other times its tank top time [16:59]
On weight lifting belts [17:49]
An anecdote on abdominal training [19:23]
“Raw” doesn’t necessarily mean nothing [20:16]
Weight lifting suits vs specialized swimsuits [21:13]
Ryan still fits into his personal trainer shirt from UGA rec sports [21:40]
Number of plates for a weight lifting belt [23:40]
Matt matches work out attire to big events on the day [24:59]
On shoes [25:16]
If you’re running, get a good running shoe [27:12]
What do you prefer for your workout attire? [28:09]

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Supplements are not necessary. But maybe there’s a good reason to use them. Matt and Ryan discuss the supplements they consider “conditionally essential”. They also talk about some wacky things they do that may be more broscience but they won’t recommend you do them. What supplements do you take that you consider to be “conditionally essential”?

Today’s topic [0:40]
A warning on “experts” [0:50]
Future line? [1:45]
The thing about supplements in the USA [2:07]
Nitrogen spiking [2:29]
Early 2000’s supplements [3:40]
Typical testosterone boosters [4:56]
Supplements could be considered “conditionally essential” [6:00]
Supplements do not replace food [6:30]
An example of a “conditionally essential” vitamin [7:07]
Ryan’s “conditionally essential” supplements [8:02]
Matt’s “conditionally essential” supplements [8:34]
Who eats a lot of fish? [9:30]
Creatine [9:45]
Creatine has been studied forever [10:48]
It’s okay if your kid takes creatine [11:42]
Broscience has also been around for a long time [12:05]
They didn’t win the Olympia because of creatine [12:15]
Bodybuilders do not make a lot of money [12:47]
Neither do pro wrestlers [13:17]
A gram of caffeine a day [13:51]
Matt’s morning caffeine routine [14:16]
Add up Ryan’s caffeine [15:10]
2 o’ clock coffee is mental health coffee [16:23]
Update on Ryan’s weight [16:58]
It’s basically impossible to overdose on caffeine [17:29]
Preworkout is “conditionally essential” [18:37]
Glutamine could be “conditionally essential” [19:00]
Supps no longer on the market [19:26]
“Never more than two scoops” [19:44]
Couldn’t handle those supplements now though [22:59]
It’s a risk-benefit analysis [24:59]
Recap [25:36]
Look up you supplements on NSFSport.com [26:48]
What supplements are you taking daily? [27:59]

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Matt and Ryan have been working out in some form for over 40 years combined. They’ve listened to a lot of music during workouts. On today’s episode they talk through a lot of the music they think would help you in your workouts. And they put out the first Franchise Challenge.

We’re sick, again [0:12]
Today’s topic [1:03]
Cardio vs resistance training music [1:28]
Matt’s driving music [2:56]
Call to Action [4:25]
Try some fruit [4:50]
There’s a soundtrack in your head [6:00]
Are boxes of paper too heavy for you? [7:57]
128 beats per minute for life [8:55]
Queen will help you lift more [9:41]
Pre-create workout lists [10:09]
Using Spotify or Pandora for working out [11:36]
Fitness Center music [12:36]
Matt and Ryan gush over UGA’s Ramsey Student Center [15:01]
Matt’s pick for a single album for a workout [16:39]
Ryan’s pick for a single album for a workout [18:19]
On a “Night Train”? [19:23]
Running cadence and music [20:10]
The one song to get Matt ready for a big lift [21:40]
Ryan’s pick for a song to get a max lift [22:18]
A book recommendation from William Regal [24:16]
Workout tips for pro-wrestling from William Regal [26:40]
Matt was kicked out of a gym in Japan because of tattoos [27:15]
Could you do all those reps in one song? [28:25]
The Franchise lays out a challenge [29:00]
Let us know! [29:55]

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If you’re of the thought that you can’t have alcohol and meet your nutrition and fitness goals this is the podcast for you. Matt and Ryan discuss one of their favorite past times other than nutrition and fitness: beer. This is all about sustainability and reaching your long-term goals. Let us know what you think!

Technology in the last 30ish years [1:07]
Instantly streaming near you [2:29]
Matt and Ryan consistently like beer [3:10]
Case race with weights? Beer mile? [3:55]
Do your coworkers or surgeon drink right before work/surgery [5:39]
Alcohol and your nutrition and fitness [7:07]
Press pause here and get your favorite adult beverage ready [7:36]
Matt loves John Smoltz and the Atlanta Braves [7:50]
What team are you repping with your beverage? [8:22]
A beautiful sound [8:34]
Bottle vs Can vs Keg [8:48]
What kind of beer are FNF drinking? [9:36]
Facebook Live weekly [10:32]
Ryan’s Tuesday Evenings [10:50]
Small children are a progressive overload [11:38]
Alcohol and the Olympics [12:02]
Whiskey and deadlifts [13:13]
Research questions or questionable research [14:44]
Centenarian (100+ years old) secrets [16:25]
Advocate for self-care [17:03]
“Five minutes of chill” [18:39]
Packing a cooler [19:43]
Weight loss planning [20:30]
AJC Peachtree Road Race Personal Record [22:06]
Birth of America [24:01]
We did graduate from a University [24:50]
Weight loss goals and alcohol [25:05]
Sustainability to get to your long-term goals [26:47]
Matt & Ryan’s go-to beer and liquor styles [28:00]

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A little bit of planning ahead can go a long way to helping you reach your goals. Ryan and Matt discuss planning out nutrition and fitness programs with breaks to better reach your long-term goals.

Topic time[1:06]
Matt and Ryan’s longest fitness program [1:39]
Nutrition program length [2:28]
Nutrition is more of a marathon than a sprint [3:55]
Rapid weight loss means malnutrition [4:45]
The only time rapid weight loss is okay [5:08]
Are you just losing water weight? [5:31]
Muscle confusion isn’t that helpful [7:36]
How are you measuring success [8:40]
Noobie gains [10:00]
Your body is adaptable [11:41]
Is it time for a change? [12:39]
High bar vs low bar squat [13:00]
Break bigger goals into smaller goals [14:01]
Length of a program is dependent on a your goal [14:54]
Simplest nutrition and fitness goal [15:57]
A time point may help establish a goal [17:23]
Setting yourself up for success [18:58]
Thinking about a break ahead of time [20:18]
Ryan’s current exercise regimen [20:54]
Ryan sets a SMART goal [21:53]
Tools to measure [22:03]
Using a mirror [24:08]
Working out on vacation [26:36]
Your body may tell you when to take a break [27:49]
20-rep heavy squats [29:00]
Sometimes you just need a mental break [30:21]
Novice programming [31:40]
How long should you run a nutrition program? [32:50]
Adding calories to be able to cut calories [34:03]
Planning a fitness plan [35:55]
Z Press is humbling [36:48]

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Ryan and Matt talk through their strategy for selecting foods to meet their goals and what those foods are that they enjoy so much.

Healthy is your relationship with food [2:23]
“Your body is an instrument not an ornament,” or is it? [3:23]
It’s goal dependent [3:56]
Matt and Ryan’s favorite foods [5:48]
Love is butter if you’re Southern [6:56]
Meeting your nutrition and fitness goals on the road [9:06]
Gas station go-to foods [10:15]
Ryan dislikes mayonnaise to the point he vomits [13:00]
Book suggestion, Ingredients: The Strange Chemistry of What We Put in Us and on Us [14:47]
“Processed Food” [15:30]
Quick thoughts on pre/post workout nutrition [16:56]
Planned ahead meal guidelines [18:46]
How Ryan and his wife plan out meals [20:23]
Ryan’s typical lunch [21:33]
Matt’s typical lunch [24:11]
Rice goes with everything [24:57]
FNF would love a beer sponsor [28:30]
Craft beer has a lot of calories in it [29:30]
Drink alcohol responsibly [30:08]
Absolute restrictions aren’t helpful [31:00]
Ryan’s favorite ice cream [31:50]
Cake experiences [32:30]
Remember, “healthy is your relationship with food” [33:26]
Maintaining weight loss [34:30]
Cinnamon Toast Crunch is life [35:00]
Again, “healthy is your relationship with food” [36:09]
Matt’s go-to pleasure foods [37:16]
Life still happens. Enjoy it [38:00]

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Ingredients: The Strange Chemistry of What We Put in Us and on Us

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Ryan and Matt discuss the nuance between levels of nutrition and fitness. Which level are you? Beginner, intermediate, or advanced?

Today’s topic [0:43]
Forming a habit [1:14]
Beginner, Intermediate, Advanced in Fitness: The difference [2:47]
Beginner, Intermediate, Advanced in Nutrition: The difference [5:08]
What if you take some time off? [7:55]
The longest stretch Ryan had between fitness [9:37]
Matt hurts his lower body a lot [12:25]
Matt and Ryan’s highest “total” [14:10]
Pro-wrestling Names, Height, and Weight [16:09]
Starting over at “beginner” in fitness [17:58]
Starting over at “beginner” in nutrition [19:38]
New habits [21:24]
Gym math [22:17]
Getting out of the beginner phase [23:01]
Beginner to intermediate [26:19]
Intermediate to advanced [27:51]
Save your joints [29:05]
TUT [30:01]
Specificity [30:57]
Sometimes levels change [31:52]
What are your goals? [32:32]

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Ryan and Matt discuss their go-to 30-minute workouts with bodyweight only, a “home gym” style set-up, and at your typical big box gym.

Today’s topic [1:14]
Hard times getting a work out in Atlanta [2:27]
Preferred work out times [3:47]
Planned routines don’t always work with life [5:55]
30 minutes: bodyweight only [7:37]
30 minutes: “home gym” [17:50]
30 minutes: big box gym [26:26]

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Ryan and Matt talk through their favorite muscle groups to exercise which are surprisingly different. They also go over their personal favorite compound and isolation exercises for those muscle groups.

Your favorite exercise group depends on… [0:46]
What are the muscle groups? [2:35]
Matt’s favorite muscle group [3:48]
Ryan’s favorite muscle group [5:25]
Ranking their preferred muscle groups [6:27]
Working around injuries [7:25]
How Ryan starts his favorite muscle group workout [9:55]
Matt’s favorite story about Ryan’s high school lifting [12:35]
Matt’s favorite exercise [19:00]
Lifting weights at UGA’s Ramsey Center [21:00]
Compound exercises vs isolation exercises [25:37]
Favorite isolation exercises [28:00]
“Utility” of exercises [34:24]
Freak acts of strength and small children’s grip [39:13]
Push yourself [40:20]
Be mindful of the goal [41:40]
Recap the episode [44:00]

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The first episode! Ryan and Matt discuss their personal nutrition and fitness journeys and how that helps them guide clients now toward achieving elite performance.

Why “Franchise Nutrition and Fitness” [1:10]
Our personal nutrition and fitness journeys [6:53]
Working with clients in 2022 and beyond [14:58]
General nutrition recommendations for everyone [16:58]
People tend to over complicate nutrition and fitness [19:29]
2022 diet trends effect on body composition [22:10]
Nutrition is a balance [24:00]
Where they’re at now with their nutrition and fitness journeys [25:07]
Working toward elite performance [29:58]

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In this episode, Matt and Ryan discuss their roles as a Certified Personal Trainer, Health Coach, and as a Registered Dietitian. They also discuss a variety of nutrition and fitness topics:

Ryan and Matt’s last meal
Clients that touched their hearts and changed how they practice [5:49]
The biggest compliment they’re ever got from a client [14:49]
Being a constant learner [21:01]
What should we have asked that we didn’t ask? [26:36]

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In this episode, Matt and Ryan discuss their roles as a Certified Personal Trainer, Health Coach, and as a Registered Dietitian. They also discuss a variety of nutrition and fitness topics:

What is Franchise Nutrition and Fitness?
How would their parents describe what they do? [4:46]
Five word billboards [17:15]
Set yourself up for success [20:04]
What’s the most important you’ve learned [23:31]
What would you pick for your last meal [30:37]

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Franchise Nutrition and Fitness Podcast: Recent Episodes

Ryan Leach