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Being a mom is tough, but it doesn't have to mean your fittest days are behind you. Each week, join host Amber Brueseke, founder of Biceps After Babies, as she brings you the fitness tips, nutrition strategies, mindset hacks, and real-life tangible takeaways that can help YOU take the guesswork out of healthy eating and exercise. This podcast includes episodes covering weight loss, IIFYM, wellness, workout, exercise, weight lifting, fat loss, counting macros, healthy living, mindset, mom fit ...
Welcome to The Absolute Strength Podcast hosted by author, powerlifter, and fitness entrepreneur, Kyle Hunt. This is a show dedicated to providing quality information on all things strength culture. The podcast features conversations with some of the biggest names in fitness, sports, and business. New episodes are released every week! Business inquiries: KyleHuntFitness@gmail.com
"The James Layton Fitness Podcast" is a brand new podcast. Providing you with evidence based training and nutrition information, to help you build more muscle and lose body fat more effectively. The podcast is presented by UK based personal trainer and online coach: James Layton. www.jameslaytonfitness.co.uk
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The Flexible Dieting Lifestyle Podcast
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The Flexible Dieting Lifestyle Podcast
The Flexible Dieting Lifestyle
Welcome to The The Flexible Dieting Lifestyle Podcast! We started this podcast to give you guys all the tools necessary in order to build the perfect diet for you. Everything you could possibly need in a way that is easy to understand, easy to digest, and easy to take actionable steps in order to change your life. The show is broken up into Seasons and Episodes just like your favorite Netflix show. Season 1’s Goal is: How to Build the Perfect Diet for You! And then every episode build on the ...
Fasting For Life is for people who want to regain control of their health through Intermittent fasting, OMAD, alternate day fasting, and extended fasting to simplify their day-to-day life. With the ever-changing landscape of fad diets, keto diets, low carb, weight loss plans, and nutritional coaching, there is a vast amount of information available. Incidentally, the statistics show that our current healthcare model is failing and we are seeing more preventable diseases than ever before. Thr ...
IFBB Bikini pro Laurin Conlin and Pro Bodybuilder Paul Revelia discuss all things training, nutrition, and general health evolving the fitness industry.
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The Absolute Strength Podcast
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321: Powerlifting, Boxing, Wrestling, and MMA Talk with Charlie Dickson
1:35:43
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In this episode, I sit down with Charlie Dickson. We talked about powerlifting, wrestling, training for boxing, upcoming MMA fights, and more. Sit back, relax, and enjoy! Hire Kyle as your coach: http://www.kylehuntfitness.com/services/ Connect with Charlie: Instagram: @charlie_barbellmedicine Connect with Kyle: http://www.kylehuntfitness.com/ Inst…
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Fasting For Life
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Ep. 101 - How quickly should I lose weight? Won't I burn muscle if I try to lose weight quickly with fasting? | Metabolic risk factors for slow vs. fast weight loss | Why many diets are low calorie, but ...
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In this episode, Dr. Scott and Tommy discuss the age old debate about how fast you should lose weight. The data on this topic point in a few different directions, so they break down the study designs and lend insight into how to interpret the results to maximize real world results. How to Prevent Muscle Loss While Fasting (Muscle Loss and Intermitt…
Given the title, “Why I’m taking a break”, you might have some questions about what’s going on. So, let’s dive into the episode to break down what you can expect over the next few months. Find show notes at bicepsafterbabies.com/172
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Fasting For Life
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Ep. 100 - Fasting #WINS & Celebration! | Where do I start? Episode highlight list | Holiday boundaries for success | Tap into a fasting community | 10-Day Fasting DIY Challenge | Free Intermittent Fasting ...
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***SPECIAL OFFER! GET 20% OFF THE 10-DAY DIY CHALLENGE HERE! In this episode, Dr. Scott and Tommy reflect on so many great #WINS and breakthroughs that listeners have shared over the past 100 episodes! They highlight the best episodes for newcomers to listen to in order to jumpstart their progress, and they announce the Fasting Wall of Fame to find…
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Biceps After Babies Radio
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171: Need To Do Cardio...Now What? with Lauren and Kelly
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I'm bringing my friends, Lauren and Kelly, from SISSFiT onto the podcast today. They’ve created a company and app that helps women have fun while doing cardio while being coached through the whole process. In today’s episode, we had a great conversation about comparison with our former selves, and that maybe cardio doesn’t have to be boring. So wit…
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The Absolute Strength Podcast
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320: Bodybuilding, Old School Supplements, and Tuna Flavored Mac & Cheese
1:58:22
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In this episode, Derek and I talk about bodybuilding, old-school supplements, our favorite Thanksgiving foods, and more. Sit back, relax, and enjoy! Hire Kyle as your coach: http://www.kylehuntfitness.com/services/ Connect with Derek: https://www.prbreaker.com/ Instagram: @Pr_breaker Connect with Kyle: http://www.kylehuntfitness.com/ Instagram: @hu…
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Fasting For Life
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Ep. 99 - The Annoying Truth about Holiday Weight Gain | Should I do a long fast after the holidays? | Losing 100 pounds doing OMAD | Intermittent Fasting Challenge
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***JOIN THE FASTING RAMP-UP CHALLENGE THAT STARTS NOVEMBER 17, 2021! WE SAW INCREDIBLE RESULTS FROM OUR SEPTEMBER CHALLENGE, SO DON'T MISS THIS CHANCE TO JOIN US! LEARN MORE AND REGISTER BELOW. www.thefastingforlife.com/live This is the LAST 7-Day LIVE Ramp Up Challenge for the rest of the year! In this episode, Dr. Scott and Tommy debunk the formu…
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Biceps After Babies Radio
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170: How Eating Less Makes You Weigh More (Reverse Dieting is The Answer)
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I am so excited about this conversation today, as this topic might be the missing piece in so many women’s journeys-- and I think we need to dive a little bit deeper into our questioning to try to figure it all out. So without further ado, let’s dive in. Find show notes at bicepsafterbabies.com/170 Follow me on Instagram! Links: Reverse Freebie Dow…
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The Absolute Strength Podcast
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319: Haley Shapley on the History of Women in Strength Sports
42:14
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In this episode, I sit down with the author of Strong Like Her, Haley Shapley. During the show, we talk about the history of women in strength sports, some common misconceptions about how women should train, and more. Sit back, relax, and enjoy. Hire Kyle as your coach: http://www.kylehuntfitness.com/services/ Connect with Haley: https://www.haleys…
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Fasting For Life
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Ep. 98 - Fasting and the Holidays | How to lose 5 lbs in the next 10 days | Minimizing weight regain post fasting | Burning fat long after the FAST | 5 Ways to Reduce Weight Gain After FASTING | Free Intermittent ...
29:34
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***JOIN THE FASTING RAMP-UP CHALLENGE THAT STARTS NOVEMBER 17, 2021! WE SAW INCREDIBLE RESULTS FROM OUR SEPTEMBER CHALLENGE, SO DON'T MISS THIS CHANCE TO JOIN US! LEARN MORE AND REGISTER BELOW. www.thefastingforlife.com/live This is the LAST 7-Day LIVE Ramp Up Challenge for the rest of the year! In this episode, Dr. Scott and Tommy discuss a powerf…
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Biceps After Babies Radio
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169: “Does the best version of myself have to be skinny?” With Erika Theide
57:49
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In today’s episode, Erica shares about how to rationalize and set goals with regard to your values and what’s important to you. This kind of understanding will be a powerful shift in your journey So, let’s dive into the interview with Erica Theide. Find show notes at bicepsafterbabies.com/169 Follow me on Instagram!…
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The Absolute Strength Podcast
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318: How to Pick Attempts for Powerlifting
51:32
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In this episode, I answer questions from listeners. I give my thoughts on powerlifting attempt selection, knowing when to cut weight and how to utilize instinctive training. Sit back, relax, and enjoy! Questions on the show: Q1: I’m sure you have talked about it before, but can you go over your process of attempt selection for a powerlifting meet? …
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Fasting For Life
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Ep. 97 - The truth about managing your blood sugar levels | Won't fasting cause my blood sugar to go too low? | Why managing blood sugar can derail weight loss | Intermittent Fasting Challenge
26:36
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***JOIN THE FASTING RAMP-UP CHALLENGE THAT STARTS NOVEMBER 17, 2021! WE SAW INCREDIBLE RESULTS FROM OUR SEPTEMBER CHALLENGE, SO DON'T MISS THIS CHANCE TO JOIN US! LEARN MORE AND REGISTER BELOW. www.thefastingforlife.com/live Dr. Scott and Tommy break down some of the common, but often misguided, recommendations for blood sugar and weight "managemen…
This episode is going to be a little bit different than most-- I’ll be recording my typical week in this podcast. Hopefully, you find it enjoyable, somewhat fun, and give you a little bit of insight, too. Enjoy! Find show notes at bicepsafterbabies.com/168 Follow me on Instagram! Links: bicepsafterbabies.com/waitlist bicepsafterbabies.com/becomeaco…
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Fasting For Life
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Ep. 96 - Fasting is just another FAD DIET! | How NOT to fast & fasting myths | Does eating late at night cause weight gain? | Dealing with food cravings | Free Intermittent Fasting Plan for OMAD
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Dr. Scott and Tommy discuss the idea that fasting is just a flash-in-the-pan fad diet like they hear sometimes. They address several common fasting objections, when fasting does NOT work, and why a calorie isn't always a calorie. Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Los…
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Biceps After Babies Radio
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167: Ask Amber Anything About Working Out
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Today I'm answering your questions in terms of working out and lifting. Hopefully, it will give you some things to consider in terms of your workouts and how to make them more effective. I also share what you can get in my FREE masterclass workout program. Ready to learn? Let’s dive in. Find show notes at bicepsafterbabies.com/167 Follow me on Inst…
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The Absolute Strength Podcast
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317: Why Everyone Should Be a Powerbuilder
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In this episode, I talk all about Powerbuilding. What is powerbuilding? Who is it right for? What are the pros and cons? What are the common powerbuilding mistakes? Sit back, relax, and enjoy! Absolute Progress 2.0: https://kylehuntfitness.shop/collections/programs/products/absolute-progress Hire Kyle as your coach: http://www.kylehuntfitness.com/s…
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Fasting For Life
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Ep. 95 - Listener Q&A | 43 hours fasted and I GAINED weight?! | Does coffee creamer break my fast? | Electrolytes, salt, and fuzzyheaded feeling | Do I have to cut out carbs? | Free Intermittent Fasting ...
29:42
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Dr. Scott and Tommy answer listener questions! Have a question you'd like us to answer? Click here to send it to us or leave us a voicemail we can play on the show! Show Transcript: www.thefastingforlife.com/blog If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes …
Today I'm going to share my supplement routine, and it may surprise some of you. If you haven't listened to episodes 60 and 61, I suggest going to those after this episode, as I give a lot more context of where supplements fit in your journey, and what supplements you can or should take. But before you head over to those episodes, let's dive into t…
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The Absolute Strength Podcast
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316: How to Maintain Passion for Training and Is Training Frequency Overrated
1:25:16
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In this episode, Derek and I talk about the recent Mr. Olympia contest and answer questions on a variety of topics. Sit back, relax, and enjoy! New Powerbuilding Program: Absolute Progress 2.0: https://kylehuntfitness.shop/collections/programs/products/absolute-progress Questions on the show: Q1: A question I have for you that I’ve been thinking of…
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Fasting For Life
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Ep. 94 - Staggering costs of being overweight | Magic at 72 hours | Choosing between buying food or medicine | What blood tests should I ask for? | Bariatric Surgery vs. Fasting | Free Intermittent Fasting ...
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Dr. Scott and Tommy discuss the rising costs of diabetes and blood sugar medications. As the solutions to modern healthcare problems become increasingly complex, they look for simple solutions and how to improve blood markers without breaking the bank. https://www.businessinsider.com/diabetic-diabetes-price-of-insulin-buying-groceries-killing-peopl…
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Biceps After Babies Radio
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165: The Secret To Building Self-Trust with Marci Nevin
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Today I have my friend Marci Nevin on the podcast. A lot of people are working on developing their self-trust, so I think this will be a really fun topic. Let's get into it! Find show notes at bicepsafterbabies.com/165 Follow me on Instagram! Links: Marci Nevin Decades of Strength
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The Absolute Strength Podcast
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315: Is Flexible Dieting the Best Diet for Fat Loss, Volume Cycling, and Influencer Boxing
58:11
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In this episode, I answer questions about my favorite fat loss diet, how I use volume cycling in my training, influencer boxing, and more. Sit back, relax, and enjoy. Questions on the show: Q 1: Hey Kyle, I know you generally promote flexible dieting, but do you think it’s the best diet for fat loss? Q 2: I have heard you mention on the podcast tha…
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Fasting For Life
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Ep. 93 - Listener Q&A | Massive weight loss success | How fast can I lose weight? | Controlling Gout flare-ups | Raynaud's Syndrome | Next CHALLENGE! | Free Intermittent Fasting Plan
24:07
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Dr. Scott and Tommy answer listener questions! Have a question you'd like us to answer? Click here to send it to us or leave us a voicemail we can play on the show! Show Transcript: www.thefastingforlife.com/blog If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes …
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Biceps After Babies Radio
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164: “I Should Be Eating Healthy” and Other Ways We Keep Ourselves Stuck
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Today we're going to dive into some valuable things that you can directly apply-- how you speak to yourself can create a powerful shift in your journey in the long run. I'm sure you've already read today's episode title, so let's just get into it. Find show notes at bicepsafterbabies.com/164 Follow me on Instagram!…
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Biceps After Babies Radio
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163: Healthy De-Stressing Techniques with Lynn Jimenez
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I am so excited for you to hear from my friend, Lynn, in today’s episode. As a leader in her field, she’s going to be able to help you look critically at your current stress levels and give you tangible takeaways on how to bring those levels down. So without further ado, let's hop into the episode with Lynn. Find show notes at bicepsafterbabies.com…
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Fasting For Life
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Ep. 92 - Should you do a longer fast before bloodwork? | Will fasting lower your cholesterol? | Fasting effects on triglycerides, HDL, LDL | What is "remnant cholesterol"? | Free Intermittent Fasting Plan ...
28:36
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Dr. Scott and Tommy dive deep into cholesterol and how fasting affects bloodwork numbers in the short and long term. There are many misconceptions and evolving guidelines for cholesterol and determining risk for cardiovascular disease, which also vary in different parts of the world. These topics are discussed with a focus on optimizing health thro…
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Fasting For Life
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Ep. 91 - What is "water weight" anyway? Fasting to lower blood pressure and reduce swelling, water retention | Do low sodium diets work? | Free Intermittent Fasting Plan for OMAD
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Dr. Scott and Tommy discuss the often misunderstood aspects of insulin, "water weight," blood pressure, and how they are affected by fasting. These are complex systems in the body, and fasting directly impacts each of them. They reference several articles that lay out the science, as well as personal experiences and feedback related to common fasti…
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Biceps After Babies Radio
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162: 3 Mindset Shifts That Make Weight Loss Easier
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Today on the podcast we discuss three mindset shifts that make weight loss, or your goals, easier. You can apply these shifts to support literally any goal that you have! So without further ado, let’s dive into today’s episode! Find show notes at bicepsafterbabies.com/162 Follow me on Instagram!
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Fasting For Life
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Ep. 90 - What actually causes insulin resistance? | How do insulin, fasting, food, fats, and sleep affect weight, fat loss, and insulin resistance? | Free Intermittent Fasting Plan for OMAD
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Dr. Scott and Tommy discuss the various contributing factors to insulin resistance. The vicious cycle that insulin resistance creates can be perplexing to reverse, unless the whole picture is considered. The short-term and long-term resistance to insulin that build over time are affected by our daily lives, but fasting is perhaps the most powerful …
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Biceps After Babies Radio
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161: Moderation is Possible with Rachel Coons
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I’m so happy to bring one of my sisters, Rachel Coons, onto the podcast today. Rachel’s on Instagram, where she shares all about putting dinner on the table, and tips for making that realistic and doable for everyone. I believe that what most of us want to find in our journeys is moderation, and hopefully, today’s episode will grant you some insigh…
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The Absolute Strength Podcast
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314: Crazy Stuff Bodybuilders Do, USAPL Drama, and How Much Caffeine Is Too Much?
1:46:32
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In this episode, Derek Charlebois joins me to talk about crazy things we used to do in an effort to maximize progress. We also answer listener questions in the second half of the show. Sit back, relax, and enjoy! Questions on the show: 1. What are your thoughts on the recent USAPL/IPF drama? 2. When training for building muscle and strength, how ha…
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Fasting For Life
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Ep. 89 - Should you cut carbs to lose weight? | How do different foods affect blood sugar, hunger, and fat loss? | Insulin friendly lifestyle & insulin sensitivity | Free Intermittent Fasting Plan
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***JOIN THE FASTING RAMP-UP CHALLENGE THAT STARTS SEPTEMBER 8, 2021! www.thefastingforlife.com/live WE SAW INCREDIBLE RESULTS FROM OUR JULY CHALLENGE, SO DON'T MISS THIS CHANCE TO JOIN US! LEARN MORE AND REGISTER BELOW. www.thefastingforlife.com/live Dr. Scott and Tommy discuss a recent study looking at the effects of certain specific carbohydrate-…
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Biceps After Babies Radio
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160: When Family Doesn't Support Your Goals | Live Coaching Session
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This week I’m sharing another live coaching session with a client of mine, Laurie. I wanted to put this coaching session on the podcast because I think the issues Laurie experienced are things we can all relate to in some way. We get into the nitty-gritty of what was really going on with Laurie, discover difficulties that Laurie hadn’t realized her…
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Biceps After Babies Radio
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159: Eating More and Finding Food Freedom with Leah Edgley [“I Did It” Series]
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On today’s Friday bonus episode, I’m interviewing one of my awesome clients, Leah Edgley. We chat about how Leah has added more calories while seeing more results, and how she mentally manages weight fluctuations. If you’ve ever been stuck in the cycle of doing more exercise while eating less and less, this episode is for you! Find show notes at bi…
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Fasting For Life
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Ep. 88 - Snickers Fast Bar?! Fasting Foods?! Blood Sugar Lowering Meal Plans | Bulletproof Coffee, Keto Ice Cream | Free Intermittent Fasting Plan for OMAD
22:12
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***JOIN THE FASTING RAMP-UP CHALLENGE THAT STARTS SEPTEMBER 8, 2021! www.thefastingforlife.com/live WE SAW INCREDIBLE RESULTS FROM OUR JULY CHALLENGE, SO DON'T MISS THIS CHANCE TO JOIN US! LEARN MORE AND REGISTER BELOW. www.thefastingforlife.com/live Dr. Scott and Tommy discuss a recent trend in marketing involving "softening" the fasting lifestyle…
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Biceps After Babies Radio
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158: When You Struggle With Consistency | Live Coaching Session
41:27
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Today I am going to share one of my live coaching sessions, where you’ll get a glimpse into how I coach. You’ll hear me get into a deeper level with the person I’m coaching, to figure out what’s actually keeping them stuck, and how to take steps to move forward. So, if you’re someone who struggles with consistency, this episode is for you! Find sho…
I have a very special surprise Sunday podcast for you! Today I wanted to chat a little bit about what MACROS 101 is, what it does for people, and who it’s for. So if you’re on the fence about joining, curious about what makes it different from all the other programs out there, or just excited to hear about what’s ahead in MACROS 101, this episode i…
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Biceps After Babies Radio
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156: Being Brave in A Tank Top with Shari Brasel [“I Did It” Series]
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I’d like to introduce you to Shari Brasel for this week’s Friday bonus episode! We talk about bravery and how Shari has stepped into this brave version of herself, and the difference MACROS 101 has made in her life. I’m really excited about this one because I know that there will be women who resonate with Shari’s story, and hopefully, you can see …
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Fasting For Life
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Ep. 87 - Listener Q&A | Feeling tired after breaking a fast | Water makes me HUNGRY | Can fasting improve wrist tension & inflammation? | Repeating Longer Fasts | Am I getting enough protein? | Free Intermittent ...
25:58
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***JOIN THE FASTING RAMP-UP CHALLENGE THAT STARTS SEPTEMBER 8, 2021! WE SAW INCREDIBLE RESULTS FROM OUR JULY CHALLENGE, SO DON'T MISS THIS CHANCE TO JOIN US! LEARN MORE AND REGISTER BELOW. www.thefastingforlife.com/live Dr. Scott and Tommy answer listener write in questions spanning from beginner to advanced fasting. They lend perspective from rese…
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Biceps After Babies Radio
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155: Macros and Growing Older with Nadene Hinkins [“I Did It” Series]
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In today’s Friday bonus episode, we have Nadene Hinkins, who is a 61-year-old MACROS 101 alumnae who joined the program curious as to whether it would work for someone her age who has had a hysterectomy. She shares about her fitness journey and how her mindset has changed from a place of doubt to one of success. I’m excited for you to give this one…
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Fasting For Life
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Ep. 86 - Does weight loss slow your metabolism? | Fasting and Metabolism | 36-hour fasts boost metabolic rate and protect against adaptive thermogenesis | Free Intermittent Fasting Plan for OMAD
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In this episode, Dr. Scott and Tommy discuss the often cited concern of metabolism and how weight loss and diets can affect resting metabolic rate. Adaptive thermogenesis is one of the body's homeostatic responses to changing caloric intake, which can lead to a change in metabolic rate. They discuss how these relate to fasting and how to use this i…
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Biceps After Babies Radio
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154: The First 5 Steps That Determine Your Success In Your Fitness Journey
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This week’s episode will help give you ideas on how to build a strong foundation in your fitness journey, and thus build your own success. I also talk about what to expect in the upcoming Five Days to a Fitter You Free Challenge, and MACROS 101. So let’s get to it! Find show notes at bicepsafterbabies.com/154 Follow me on Instagram! Links: bicepsaf…
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The Absolute Strength Podcast
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313: Different Ways Food Companies Try To Trick You feat. Derek Charlebois
1:26:21
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In this episode, Derek and I talk about desserts, strength training programs for high school kids, training in a hot gym environment, and the different ways food companies try to trick you. Sit back, relax, and enjoy! Free Powerlifting Program: https://kylehuntfitness.shop/collections/programs/products/essential-strength Questions on the show: Q1: …
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Biceps After Babies Radio
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153: From Macro Dieter to Macro Scientist with Alice Hansen [“I Did It” Series]
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I'm honored to introduce you all to Alice on the “I Did It” Series today. As she shares her story, I think a lot of you will find that you relate to her journey and hopefully, it will give you hope and insight into what’s possible for you on the other side. This is going to be really fun, so let’s get into it! Find show notes at bicepsafterbabies.c…
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Fasting For Life
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Ep. 85 - Morning vs. Afternoon Workouts to Increase Insulin Sensitivity | Fasting to boost exercise benefits and weight loss | Insulin Resistance Assessment and using better tools to track your progress ...
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In this episode, Dr. Scott and Tommy discuss an interesting article looking at the effects of morning versus afternoon exercise on metabolic health and insulin resistance. The data are extremely supportive of planning exercise times to drastically improve metabolism, fat burning, and fasting results. They also introduce the Insulin Assessment tool …
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Biceps After Babies Radio
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152: [RANT] YOU DON'T HAVE TO BE MISERABLE
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Today I’m back with another rant episode. This is something that I’ve been thinking about a lot recently, as I’ve been interacting with my clients, social media audience, and friends. It’s a topic that’s been recurring so frequently, I thought it would be important to discuss it on the podcast. I’m sure you’ve already seen the title of the episode,…
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Biceps After Babies Radio
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151: Drinking Alcohol and Counting Macros with Anna Crosby [“I Did It” Series]
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In today’s Friday bonus episode, we have Anna Crosby, who shares about the tough choices she’s had to make throughout her fitness journey, and the life that she created for herself. I’m really proud of the decisions she chose to make, and I hope that after listening to today’s “I Did It” series, you’ll walk away knowing that you can do this in your…
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Fasting For Life
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Ep 84 - Why overly restrictive diets fail long term | Healthy relationship with foods to avoid FOMO and overindulging | Reintroducing "off limit" foods | Free Intermittent Fasting Plan
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25:37
In this episode, Dr. Scott and Tommy discuss a classic study on overindulging after using restrictive eating. Trigger foods, fear of missing out, and black/white perfectionist thinking within a diet and weight loss journey often lead to unhealthy relationships with certain foods and undesirable outcomes in the future. They talk through how to preve…
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Fasting For Life
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Ep. 84 - Why overly restrictive diets fail long term | Healthy relationship with foods to avoid FOMO and overindulging | Reintroducing "off limit" foods | Free Intermittent Fasting Plan
25:37
25:37
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25:37
In this episode, Dr. Scott and Tommy discuss a classic study on overindulging after using restrictive eating. Trigger foods, fear of missing out, and black/white perfectionist thinking within a diet and weight loss journey often lead to unhealthy relationships with certain foods and undesirable outcomes in the future. They talk through how to preve…
