PODCAST · health
Lowering the Barrier
by Alex Thieme
There is SO much information on fitness and nutrition out there - and I get it - did we really need ANOTHER guy making a podcast?I hear ya.But here's the thing - most of the fitness/nutrition information out there is just noise.The average person who wants to get in shape doesn't need more noise - they need clarity. They need it to be easier. They need a lower barrier to entry.And that's what this podcast is - an attempt to lower the barrier to fitness.
Episodes
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48: For the mom who puts her own needs last w/ Dana Oleksuk
When a woman becomes a mom her center of gravity shifts. Her needs, her goals, the things she used to dream about - they can get shelved for "later." And later has a way of turning into years. This week, fellow coach Dana Oleksuk joins me to talk about how moms find their way back to themselves -...
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47: GLP-1's - What they do, who they're for, food noise, and more w/ Dr. Christle Guevarra
If you've been wondering whether a GLP-1 might be right for you - but the fear and stigma around them have made you hesitate - this one's for you. It's a judgment-free conversation with Dr. Christle Guevarra, who comes at these medications from three angles at once: the doctor who prescribes…
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46: Food Allergies (Without The Fear) w/ Dr. Farah Khan
This week I'm joined by Dr. Farah Khan - a double board-certified allergist-immunologist and pediatrician at Nationwide Children's Hospital, and one of the clearest, most no-nonsense voices in allergy education online. Her whole philosophy is "data over drama.” We get into the basics (what's...
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45: The All-or-Nothing Trap (And How to Get Out of It)
"I'm just an all-or-nothing person." We hear it all the time - but that's just a story you're telling yourself, it's not a fact. In this episode, Matti and I get into why the all-or-nothing mindset feels logical, why it is the reason people start *AND* quit, and the strategies we recommend to…
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44: Gut Health 101 w/ Dr. Leila Shinn
If you've ever bought a probiotic off a shelf, considered a gut cleanse, or wondered whether your microbiome is the reason you're not feeling your best - this episode is for you. Alex sits down with Dr. Leila Shinn, a senior scientist and microbiome researcher, to cut through one of the most...
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43: Body Composition Tests Explained: Which Ones Are Accurate (and Which Are a Scam?)
Ever wondered how accurate body fat tests actually are? DEXA, smart scales, calipers - do they really tell you anything useful? What we’ll talk about: Which body composition tests are worth your money (and which aren’t) Why the number matters less than people think Better ways to track real...
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42: The 98% Rule (The Easiest Way To Be Healthy)
In this episode, we break down the small set of habits responsible for nearly all long-term health outcomes (within your control) - and why most people waste time obsessing over the wrong details. You’ll learn the fundamentals without getting sucked into biohacking culture, fear-based marketing…
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41: The Problem with America (Hear Me Out)
In this episode, we dive into the significant health disparities between the U.S. and Europe - covering topics like universal healthcare, food deserts, public transportation and more. We bridge those slightly controversial topics to health-related outcomes like obesity, diabetes, and heart…
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40: Ice Baths: Overhyped Trend or Legit Recovery Tool?
MATTI IS BACK and today, we are back behind the mic to break down the cold hard truth about ice baths. Do they really speed recovery? Help with fat loss? Boost mental toughness? Together we dig into the science, call out flawed studies, and share when (and if) cold water immersion actually makes...
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39: The Busy Season Blueprint (Riley's Desk Job Game Plan)
This episode is a real coaching conversation turned playbook. Riley works a demanding desk job and is heading into a brutal fall schedule, so we built a minimalist plan that still moves the needle. You’ll hear coaching clips and my commentary connecting the science to simple actions you can use....
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38: What A Nutrition Scientist From PepsiCo Wants You To Know w/ Dr. Morgan Sowers
Morgan Sowers is a registered dietitian and nutrition scientist at PepsiCo. In this episode, she shares how to think about processed food, nutrition education, and how to have better conversations about food in and out of the gym. Timestamps: 00:00 Intro 7:45 Understanding the role of nutrition...
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37: How to Win at Fitness (Even When Life Gets Messy)
Most people don’t fail at fitness because they’re lazy - they fail because they think a bad week means it’s over. We’ll talk about: Why you can’t actually “lose” at fitness unless you quit The 6-part framework to stay consistent when life gets chaotic Real-life examples and how each one adapts to...
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36: Cycle Syncing? Training For Women? Menopause Myths? And More! w/ Dr. Lauren Colenso-Semple
In this episode, Dr. Lauren Colenso Semple and I discuss the complexities of women's health, particularly focusing on cycle syncing and menopause. We also discuss the balance between educating and oversimplifying fitness concepts, her journey from business to fitness, the importance of…
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35: Why is it so hard to lose the last 10 lbs? Thoughts on 75 hard? And more!
In this episode, I answer your questions! Why are the last 10 lbs so hard? What’s up with 75 hard? Exercise questions and more. If you’d like to submit a question, add it to my anonymous Q&A on Instagram on Tuesdays. 0:00 Intro 17:15 Why is it harder to lose the last 10 lbs? 29:00 Thoughts on 75...
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34: Building Brands That Last in a Wellness World That Won't Sit Still w/ Tatum Brandt
Brand strategist, creative genius, and generally cool person, Tatum Brandt joins us to talk about what today’s top fitness and wellness brands are doing right - and what most coaches are missing. We dive into emerging trends, building brand loyalty, and how to stand out without selling out. If...
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33: Lost weight but can't see abs? How important is sleep? Can you grow muscle with ONE set per week? And more!
In this episode, we do a Q&A with questions submitted from Instagram followers. If you’d like to submit a question, I open the anonymous question box every Tuesday on my Instagram story. Alternatively, you can DM or email me your question and I’ll get to it on our next Q&A episode. 0:00 Intro…
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32: Making Fitness Fit Your Life - Without Overcomplicating It w/ Matteo Marra
Struggling to stay consistent with fitness? Unsure how to balance training, nutrition, and real life? Matteo Marra breaks it all down - why less training might get you more results, the easiest way to estimate calories (without obsessing), and how to stop "starting over" every Monday. If you want…
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31: Menopause 101 w/ Amanda Thebe
In this must-listen conversation, Amanda Thebe—fitness and women’s health expert, best-selling author of Menopocalypse, and Canada’s first menopause workplace educator—breaks down what every woman should know about menopause. Featured in Oprah, Shape, and CBC Radio, Amanda shares the biological...
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30: Body Image, Weight Cutting in Sport, and Nutrition in Powerlifting w/ Malisa Nguyen
In this episode of Lowering the Barrier, I talk with Melissa Nguyen, a registered dietitian and founder of Strength and Intent, about the complexities of nutrition and mental health in the fitness world. We also cover weight cutting in sport, nutritional strategies in powerlifting, and more! 0:00...
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29: Q&A - Will Pilates grow muscle? Improving balance as you age? How to build muscle without getting too big? And more!
In this episode, we do a Q&A with questions submitted from Instagram followers. If you’d like to submit a question, I open the anonymous question box every Tuesday on my Instagram story. Alternatively, you can DM or email me your question and I’ll get to it on our next Q&A episode. Timestamps…
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28: Why Confidence is Built, Not Born w/ Chloé Bromage
Confidence isn’t something you’re born with – it’s built. In this episode, Chloé Bromage joins me to talk about how she overcame self-doubt, embraced discomfort, and built a thriving business by showing up unapologetically. We dive into beating the all-or-nothing mindset, overcoming imposter...
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27: Coaching, Practical Nutrition, and Pickleball w/ Mike Doehla
In this episode, Mike Doehla shares his journey from building and selling Stronger U to navigating life as a father and exploring new interests like pickleball. He discusses the illusion of work-life balance, the challenges of parenting, and how his perspective on business and coaching has…
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26: Back Pain, BJJ, and Glassbacks w/ Alex Sterner
Alex Sterner has coached some of the world’s greatest Brazilian Jiu Jitsu athletes - even leading the strength and conditioning camp that resulted in a team gi world championship in 2017 and 2018. He’s also a black belt himself - which puts him in the top 1 percent of his craft. In this episode…
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25: 9 Common Fat Loss Mistakes
In this episode, we cover some of the most common mistakes made when people try to lose body fat. Whether you’re just looking to get healthier or looking to lose some extra pounds, these tips will help you out. Enjoy! Timestamps 0:00 Intro 3:10 What entertainment are we consuming? 9:25 Topic...
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24: How to lose body fat and gain muscle at the same time
In this episode we talk about simultaneous fat loss and muscle growth, sometimes referred to as “body recomp.” I also go on a lengthy tangent about body fat percentages and BIA scales. Enjoy! 0:00 Intro 7:30 Brief overview 13:50 What’s needed for fat loss 15:00 Research on the topic 17:20 Who can...
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23: Bulking 101
Is bulking dead? In this episode, we dive into the science and myths surrounding bulking, exploring who should bulk, how to do it effectively, and why controlled surpluses can still play a key role in muscle growth. Whether you’re a beginner or advanced lifter, this episode will help you decide…
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22: Managing the Holidays
Struggling with maintaining progress and momentum during the holidays? We hear you. That’s right - we. MATTI IS BACK! This was our most fun episode yet - hopefully you like it. If not, that’s tough. 0:00 Intro 7:55 Panicking about holiday weight gain? Zoom out. 14:00 Nutrition planning 19:20...
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21: Fiber 101
Did you know roughly 95% of Americans are not eating enough fiber? Alright, I know fiber isn't the most interesting topic out there - but it's one that is WAY more important than you're giving it credit for. Sorry for the three month gap between episodes - but we're back! Timestamps 0:00 Intro…
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20: Our Birth Story
In this episode, we talk about our birth story. Rather, Milo’s birth story. From pregnancy, to induction, an ER visit, and life with Milo. We also answered some listener questions. Enjoy! 0:00 Intro 5:00 The birth story 46:15 Postpartum 57:30 Life with Milo 58:45 Q&A LINKS Website:...
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19: What is metabolism? How does it adapt? Can you "boost" it?
In this episode, we talk about metabolism. What is it? Does it change over the years? Can you “boost” it? Is yours broken?! All that - and more. Enjoy. 0:00 Intro 5:45 What are we watching lately 6:15 Pregnancy update 12:30 What is metabolism? 20:30 What is metabolic adaptation? 27:30 Is your...
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18: The Beginner's Blueprint
In this episode, we provide a step by step guide to fitness. This is basically a beginner’s guide in the form of a podcast. Nutrition targets, how to adjust them, workouts, daily movement, goals, and much more. Enjoy! 0:00 Intro 5:51 How to change your weight 12:06 How to set up your nutrition...
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17: Worst 5 Supplements
In this episode, we talk about our worst 5 supplements along with honorable mentions. These aren’t necessarily supplements you MUST avoid but rather supplements that likely don’t have a benefit that is worth the cost. 0:00 Intro 2:55 Announcement 10:45 Greens Powder 17:50 Colostrum 29:50 Collagen...
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16: Top 5 Supplements
In this episode, we talk about our top 5 recommended supplements along with honorable mentions. I’m pretty swamped with work lately so this is the entire summary. Enjoy! 0:00 Intro 3:30 Free webinar 6:10 What we’ve been watching 8:25 Disclaimer 9:00 General supplement Q&A 14:30 First supplement...
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15: Emotional Eating, Binge, and Intuitive Eating w/ Michelle Yates
In this episode, Alex and Matti talk to Michelle Yates - a registered dietitian with a specialty in emotional and binge eating. We cover the differences between emotional eating vs disordered eating vs eating disorders. We also talk about intuitive eating and the Health At Every Size movement -...
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14: Beyond Adjustments - Rethinking Pain Relief w/ Trevor Zierke
In this episode, we talk to Trevor Zierke - a chiropractor who works with clients virtually. Trevor is a very unique chiropractor in the sense that 99% of his treatments don’t involve actually doing chiropractic adjustments. An audience of over 240k followers trust Trevor to call out BS and give...
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13: Q&A - Should I take Ozempic? CGMs for everyone? Best “mom” workout split? And much more.
In this episode, we answer questions asked by Instagram followers! Lots of fun questions including our input on Ozempic, best workout splits for a busy mom, why shouldn’t everyone use a CGM, and much more! We’ll plan to do these episodes every 4-8 weeks. I also have a weekly Q&A every Wednesday…
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12: Danielle the Dietitian
In this episode, Alex and Matti interview Danielle, also known as Danielle the Dietitian - a registered dietitian who has amassed a following of over 500,000 dedicated Instagram followers. Danielle is also our business partner in the Forward brand, specifically Forward Forever. We discuss...
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11: Reverse Dieting: What, why, and why not?
Do you want to boost your metabolism and make your next fat loss phase easier than ever? Then boy, do I have some bad news for you. In this episode, Alex and Matti talk about reverse dieting. Reverse dieting is often promoted as a way to boost your metabolic rate (energy or calorie expenditure)…
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10: Why Does Weight Regain Happen? (And How to Prevent it)
You just finished up a diet. You hit your goal weight / body composition and couldn't be prouder of your hard work. But what happens next? Do you maintain the weight? Or do you start to gain it back? In this episode, Alex & Matti talk about why weight regain happens and more importantly, how to...
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9: Protein 101
In this episode, Alex and Matti cover everything you need to know about protein. What is protein? Why is it important? How much do you need? And much more. Timestamps: 0:00 Intro 5:10 What is protein? 9:31 What foods contain protein? 17:00 Favorite high protein snacks 24:28 Why is protein…
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8: Q&A (Mostly Pregnancy Q's)
In this episode, Alex and Matti answer listener questions in a Q&A format. They discuss their desire for children, the gender reveal, and their excitement and nervousness as first-time parents. They also announce the return of one-on-one coaching and share media recommendations. They then move on...
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7: 7 Tips To Crush A Diet
In this episode, Alex and Matti talk about hunger, how to manage it, myths around meal timing and frequency, and supplements. Near the end, they give 7 practical tips to help you manage hunger and conquer a fat loss phase like a pro. 0:00 Intro 11:08 What is hunger? 23:29 Nutrition strategies to...
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6: Creatine 101
Timestamps (Roughly): 0:00 Intro 13:50 History of creatine 24:29 What is creatine? How does it work? 39:10 Is it safe? 52:35 Creatine vs creatinine - should you stop taking if you have elevated creatinine levels? 56:45 What else is creatine beneficial for? 1:08:16 How does creatine improve muscle...
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5: Vacation Tips
Takeaways Don't beat yourself up for indulging or taking a break on vacation. It's important to have a positive mindset and not view it as starting over. Stay regular on vacation by drinking plenty of water and incorporating fiber-rich foods into your diet. The Mariko Aoki phenomenon is a...
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4: Q&A
We asked our listeners for questions and they DELIVERED! We'll do more Q&A episodes like this again down the road.
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3: How To Optimize Muscle Growth
What's cooler than packing on a TON of muscle? Doing it as fast as possible, that's what. Lucky for you - that's exactly what we covered in this episode! This episode is one I am personally very proud of. We cover the following aspects of muscle growth optimization: Why muscle matters Dietary...
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2: How To Set A Goal (And Make Sure You Never Fail A Goal Again)
In this episode, we discuss goal setting and provide insights into creating effective goals. We explore the concept of a goal hierarchy, where goals are organized into superordinate, intermediate, and subordinate levels. We emphasize the importance of having a why behind your goals and choosing...
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1: Fat Loss 101
Fat loss isn't easy - but the principles are simple. Eat in a calorie deficit - that's it. But what else goes into it? How much of a calorie deficit? Weight loss vs fat loss? Let's dive in.
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ABOUT THIS SHOW
There is SO much information on fitness and nutrition out there - and I get it - did we really need ANOTHER guy making a podcast?I hear ya.But here's the thing - most of the fitness/nutrition information out there is just noise.The average person who wants to get in shape doesn't need more noise - they need clarity. They need it to be easier. They need a lower barrier to entry.And that's what this podcast is - an attempt to lower the barrier to fitness.
HOSTED BY
Alex Thieme
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Frequently Asked Questions
How many episodes does Lowering the Barrier have?
Lowering the Barrier currently has 48 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Lowering the Barrier about?
There is SO much information on fitness and nutrition out there - and I get it - did we really need ANOTHER guy making a podcast?I hear ya.But here's the thing - most of the fitness/nutrition information out there is just noise.The average person who wants to get in shape doesn't need more noise -...
How often does Lowering the Barrier release new episodes?
Lowering the Barrier has 48 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Lowering the Barrier?
You can listen to Lowering the Barrier on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Lowering the Barrier?
Lowering the Barrier is created and hosted by Alex Thieme.
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