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Episode 34 discusses building muscle as you age, what your lifting age vs actual age is and how these can affect your workouts, key steps on how to keep building muscle as you age, and for women we debunk some muscle building myths. The research mentioned in this episode is also available on the blog link below under "References" at the end of each blog post.This episode is available as a blog post here.Get your free workout log here.References:Healy, M.L., Gibney, J., Pentecost, C., Wheeler, M.J. and Sonksen, P.H. 2014. Endocrine profiles in 693 elite athletes in the postcompetition setting. Clin Endocrinol, 81: 294-305. https://doi.org/10.1111/cen.12445Henderson, G.C., Dhatariya, K., Ford, G.C., Klaus, K.A., Basu, R., Rizza, R.A., Jensen, M.D., Khosla, S., O’Brien, P. and Nair, K.S. 2009. Higher muscle protein synthesis in women than men across the lifespan, and failure of androgen administration to amend age-related decrements. The FASEB Journal, 23: 631-641. https://doi.org/10.1096/fj.08-117200O’Hagan, F. T., Sale, D. G., MacDougall, J. D., & Garner, S. H. 1995. Response to resistance training in young women and men. International journal of sports medicine, 16(5), 314–321. https://doi.org/10.1055/s-2007-973012 Pickering, C., & Kiely, J. 2017. ACTN3: More than Just a Gene for Speed. Frontiers in physiology, 8, 1080. https://doi.org/10.3389/fphys.2017.01080 Roth, S. M., Ivey, F. M., Martel, G. F., Lemmer, J. T., Hurlbut, D. E., Siegel, E. L., Metter, E. J., Fleg, J. L., Fozard, J. L., Kostek, M. C., Wernick, D. M., & Hurley, B. F. 2001. Muscle size responses to strength training in young and older men and women. Journal of the American Geriatrics Society, 49(11), 1428–1433. https://doi.org/10.1046/j.1532-5415.2001.4911233.xSchoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. 2019. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, 51(1), 94–103. https://doi.org/10.1249/MSS.0000000000001764

Episode 33 covers how mineral depletion occurs during workouts, the importance of mineral replenishment post workout, two key minerals that mitigate depletion (zinc and magnesium), and how to test if you're deficient in both minerals. It then covers the most effective way to replenish minerals, and finishes with a key take home message.The research mentioned in this episode is also available on the blog link below under "References" at the end of each blog post.This episode is available as a blog post here.Get your free workout log - click here.References:Brilla, L.R. and Conte, V. 2000. Effects of a Novel Zinc-Magnesium Formulation on Hormones and Strength. Journal of Exercise Physiology Online. 3(4), pp. 26-36. Available from: https://www.asep.org/asep/asep/BrillaV2.PDFChen Yang, Zhu Daoping, Xiong Xiaoping, Liu Jing & Zhang Chenglong. 2020. Magnesium oil enriched transdermal nanogel of methotrexate for improved arthritic joint mobility, repair, and reduced inflammation. Journal of Microencapsulation. 37(1), pp. 77-90. Available from https://doi.org/10.1080/02652048.2019.1694086Dolati, S., Rikhtegar, R., Mehdizadeh, A. et al. 2020. The Role of Magnesium in Pathophysiology and Migraine Treatment. Biol Trace Elem Res. 196, 375–383. Available from: https://doi.org/10.1007/s12011-019-01931-zKalman, D. 2012. The Research Process: The Case of the Negative Research Study. Neutraceuticals World. Available from: https://www.nutraceuticalsworld.com/issues/2012-12/view_columns/the-research-process-the-case-of-the-negative-research-study/ 

Episode 32 covers a simple way to speed up injury recovery while mitigating muscle stiffness and mobility issues, increasing your chances of getting back to the gym healthy and healed.The research mentioned in this episode is also available on the blog link below under "References" at the end of each blog post.This episode is available as a blog post here.Get your free workout log - click here.References:Williams, S. et al. 2012. [Online]. Kinesio Taping in Treatment and Prevention of Sports Injuries: A Meta-Analysis of the Evidence for its Effectiveness. Journal of Sports Medicine. 42(2), 153–164. Available from: https://doi.org/10.2165%2F11594960-000000000-00000

Episode 31 covers how the benefits of creatine go beyond the gym and muscle gain. In particular, we cover the effects of creatine on sleep disorders, depression, and more, all with research to back things up. The research mentioned in this episode is available on the blog link below under "References" at the end of each blog post.This episode is available as a blog post here.Get your free workout log - click here.Check out Podcast Episode 16 - Meat Eaters vs Vegans, Why You Both Kinda Suck.Check out Podcast Episode 29 - THIS is Better Than Caffeine for Workouts.

Episode 30 covers how to knock out your squats and deadlifts in one movement with the trap bar, and the added benefits of using the trap bar beyond strength gains. This episode is also available as a blog post here. Get your free workout log - click here.

Episode 29 covers two supplements that give caffeine a run for its money when it comes to being an effective pre-workout supplement - all without the post-caffeine "crash". The research mentioned in this episode is available on the blog link below under. This episode is also available as a blog post here. Get your free workout log - click here.

Episode 28 covers why smart watches and fitness trackers aren't an accurate way to measure energy expenditure. We discuss skewed research in the name of corporate profit, METs, exercise intensity, and the importance of stripping away the inessential, with easy ways to determine exercise intensity without the use of fitness trackers and smart watches. The research mentioned in this episode is available below under 'References'. This episode is also available as a blog post here. Get your free workout log - click here. References Düking, P., Giessing, L., Frenkel, M. O., Koehler, K., Holmberg, H. C., & Sperlich, B. 2020. Wrist-Worn Wearables for Monitoring Heart Rate and Energy Expenditure While Sitting or Performing Light-to-Vigorous Physical Activity: Validation Study. JMIR mHealth and uHealth. 8(5), e16716. Available from: https://doi.org/10.2196/16716 Harvard T.H. Chan School of Public Health. 2020. Measuring Physical Activity. The Nutrition Source. [Online]. Available from: https://www.hsph.harvard.edu/nutritionsource/mets-activity-table/ Trail Runner. 2019. Why You Should Be Skeptical About Your Wrist-Based Heart Rate. [Online]. Available from: https://trailrunnermag.com/training/why-you-should-be-skeptical-about-your-wrist-based-heart-rate.html

Episode 27 covers how how one study teaches another way to achieve maximum fat loss efficiency the smart way and no - it's not just what you eat. We talk through the methodology and results, what the results mean, effective solutions, and a takeaway message so you can get started with shredding fat effectively today. This episode is also available as a blog post - get the research ⁠here⁠. Get your free workout log - ⁠click here⁠.

Episode 26 covers how 1 simple but underrated exercise can help you develop massive forearms which help transfer even more power to your upper arms. We discuss what wrist rollers are, what muscles in the forearms this efficient exercise works, how to effectively do them, and then provide 2 progression plans so you can get started with doing them today (link below). This episode is also available as a blog post - get the video example and progression plans ⁠here⁠. Get your free workout log - ⁠click here⁠.

Episode 25 covers why you need to add citrulline malate to your pre- and intra-workout stack. We discuss what citrulline malate is, what it does for your body, how it helps your workout, and provide 2 research studies that give you results in numbers. This episode is also available as a blog post here. Get your free workout log - click here. References Bendahan, D., Mattei, J.P., Ghattas, B., Confort-Gouny, S., Le Guern, M.E., Cozzone, P.J. 2002. Citrulline/malate promotes aerobic energy production in human exercising muscle. British Journal of Sports Medicine. 36, pp. 282-289. Available from: http://dx.doi.org/10.1136/bjsm.36.4.282 Callis, A., Magnan de Bornier, B., Serrano, J. J., Bellet, H., & Saumade, R. 1991. Activity of citrulline malate on acid-base balance and blood ammonia and amino acid levels. Study in the animal and in man. Arzneimittel-Forschung. 41(6), pp. 660–663. Available from: https://pubmed.ncbi.nlm.nih.gov/1930358/ Pérez-Guisado, J., Jakeman, P.M. 2010. Citrulline Malate Enhances Athletic Anaerobic Performance and Relieves Muscle Soreness. Journal of Strength and Conditioning Research. 24(5), pp. 1215-1222. Available from: https://doi.org/10.1519/JSC.0b013e3181cb28e0 Rhim, H.C., Kim, S.J., Park, J., Jang, K. 2020. Effect of citrulline on post-exercise rating of perceived exertion, muscle soreness, and blood lactate levels: A systematic review and meta-analysis. Journal of Sport and Health Science. 9(6), pp. 553-561. Available from: https://doi.org/10.1016/j.jshs.2020.02.003

Episode 24 focuses on how to maximize your rest days for growth, the best way to schedule your rest days, how many workouts and rest days are optimal, and what really happens on rest days outside of just giving your muscles a day off. Resting this way is a game changer - you'll wonder why you never did it before. This episode is also available as a blog post - read it here. Get your SUPP UP. No Bull free workout log and then get the SUPP UP. No Bull Nutrition and Workout Guides as a Bundle all for immediate download, exclusively over at the SUPP UP. store; this offer is not available with the paperback versions, only the e-guides, so get your bundle and save today.

Episode 22 covers if fruit and vegetable supplement are really worth it and the best way to really get a boost on your 5-a-day. It also takes a deep dive into the science of polyphenols and carotenoids, a world of antioxidants that scientists are seeing promising results with. Get your SUPP UP. No Bull Meal Planner here and never worry about how to efficiently hit your macros again - buy it here for $40 today, or for $20 when you get it with the SUPP UP. No Bull At Home Nutrition Guide. This episode is also available as a blog post - read it here. Below are the references for research discussed in this podcast episode: References Behl, T., Bungau, S., Kumar, K., Zengin, G., Khan, F., Kumar, A., Kaur, R., Venkatachalam, T., Tit, M., D., Vesa, C., M., Barsan, G., Mostenau, D.E. 2020. Pleotropic Effects of Polyphenols in Cardiovascular System. Biomedicine & Pharmacotherapy. 130:110714. Available from: https://doi.org/10.1016/j.biopha.2020.110714 Bhosale, P. B., Eun Ha, S., Vetrivel, P., Kim, H. H., Kim, S. M., Kim, G. S. 2020. Functions of polyphenols and its anticancer properties in biomedical research: a narrative review. Transl Cancer Res. 9(12), pp. 7619-7631. Available from: http://doi.org10.21037/tcr-20-2359 Boccellino, M., D’Angelo, S. 2020. Anti-Obesity Effects of Polyphenol Intake: Current Status and Future Possibilities. International Journal of Molecular Sciences. 21(16):5642. Available from https://doi.org/10.3390/ijms21165642 Cory, H., Passarell, S., Szeto, J., Tamez, M., Mattei, J. 2018.The Role of Polyphenols in Human Health and Food Systems: A Mini-Review. Frontiers in Nutrition. Volume 5. Available from: https://doi.org/10.3389/fnut.2018.00087 Guasch-Ferré, M., Merin, J., Sun, Q., Fitó, M., Salas-Salvadó, J. 2017. Dietary Polyphenols, Mediterranean Diet, Prediabetes, and Type 2 Diabetes: A Narrative Review of the Evidence. Oxidative Medicine and Cellular Longevity. 17(6723931), 16 pages. Available from: https://doi.org/10.1155/2017/6723931 Islam, F., Islam, Md. M., Khan Meem, A. F., Nafadt, M. H., Islam, Md. R., Akter, A., Mitra, S., Alhumaydhi, F.A., Emran, T. B., Khusro, A., Simal-Gandara, J., Eftekhari, A., Karimi, F., Baghayeri, M. 2022. Multifaceted role of polyphenols in the treatment and management of neurodegenerative diseases. Chemosphere. 307(3):136020. Available from: https://doi.org/10.1016/j.chemosphere.2022.136020 Maqbool, M., Zehravi, M. 2021. Neuroprotective Role of Polyphenols in Treatment of Neurological Disorders: A Review. Interv Pain Med Neuromod. 1(1):e117170. Available from: https://doi.org/10.5812/ipmn.117170.

Episode 21 covers how to pack on muscle and shred fat with one underrated but extremely effective exercise - The Farmer's Walk. Get your free workout log and check out my new workout guide: SUPP UP. No Bull Workouts for Better Sex now over at the SUPP UP. store. This episode is also available as a blog post: https://supp-up.blog/2018/10/29/workout-edge-pack-on-muscle-shred-fat-the-farmers-walk/

Episode 20 covers the best way to recover faster from a workout for optimal muscle growth and workout progress, with this one important mineral. Get your SUPP UP. No Bull Meal Planner here and never worry about how to efficiently hit your macros again - https://supp-up.com/shop/supp-up-no-bull-meal-planner This episode is also available as a blog post: https://supp-up.blog/2018/10/08/workout-nutrition-diy-recover-faster-by-using-this/

Episode 19 covers why breakfast is the most important meal of the day, debunks breakfast myths, explains the science behind why sometimes our body doesn't like breakfast in the morning, and provides a quick, simple breakfast (less than 3 ingredients) that'll keep you full for hours. Get your SUPP UP. No Bull Meal Planner here for less than ten bucks - https://supp-up.com/shop/supp-up-no-bull-meal-planner This episode is also available as a video: https://youtu.be/Kf3nszTofJU?list=PLjpeOzDRz0I1frIQuwA6lYDROkELts7g_ This episode is also available as a blog post: https://supp-up.blog/2018/07/30/breakfast-bites-5-minutes-to-full-wherever-you-are-try-this/

Episode 18 covers how to improve your squat and lift more by making one simple tweak with an important primary joint. Get your free workout log and check out my new workout guide: SUPP UP. No Bull Workouts for Better Sex now over at the SUPP UP. store. This episode is also available as a blog post: https://supp-up.blog/2018/08/20/workout-edge-squat-better-by-changing-this-one-thing/

Episode 17 covers the most effective, quick, and focused workout that takes a third of the time you usually spend on the treadmill, breaking down why it's effective, the best technique, and two variations of the workout you can get relatively quick benefits from. Get your free workout log here: https://supp-up.com/shop/supp-up-workout-log-free-download This episode is also available as a blog post: https://supp-up.blog/2018/07/23/workout-edge-20-minutes-of-this-beats-60-minutes-on-the-treadmill/

Episode 16 covers a quick summary about both sides of the argument, why both kind of suck and offers a new, more balanced perspective, then moves onto each point in more detail, discussing different points in relation to the farming industry, hunting, and the business side of things on a corporate level. We'll then wrap things up by discussing critical points that are rarely considered. Keep an open headspace when listening, the point of the podcast isn't to trigger but instead crack this thing wide open for a constructive discussion. Get your SUPP UP. No Bull Meal Planner here for less than ten bucks - https://supp-up.com/shop/supp-up-no-bull-meal-planner This episode is also available as a blog post: https://supp-up.blog/2018/11/05/workout-nutrition-diy-meat-eaters-vs-vegans-why-you-both-fuckin-suck/

Episode 14 covers how to up your workout game with Betaine Anhydrous aka TMG, giving you a breakdown of what this powerful supplement is, what it does, and how it helps you perform better in your workouts. This episode is also available as a blog post: https://supp-up.blog/2020/08/31/workout-nutrition-diy-betaine-anhydrous-benefits-up-your-workout-game/ Get your free workout log here: https://supp-up.com/shop/supp-up-workout-log-free-download

Episode 14 covers 1 simple exercise that'll help you bulletproof your hamstrings, making them more powerful and explosive in movement. This episode is also available as a blog post: https://supp-up.blog/2018/05/28/workout-edge-get-bulletproof-powerful-and-defined-hamstrings-by-doing-this/ and a video: https://www.youtube.com/watch?v=n0aFEqnw9c0 Get your free workout log here: https://supp-up.com/shop/supp-up-workout-log-free-download

Episode 13 cover 3 ways to keep your hands up better in boxing, including a recommended drill that'll increase endurance and lactic acid tolerance in the muscles. This episode is also available as a blog post: https://supp-up.blog/2020/03/19/workout-edge-keep-your-hands-up-better-in-boxing-do-this/ Get your free workout log here: https://supp-up.com/shop/supp-up-workout-log-free-download

Episode 12 covers 5 solid pecan benefits including immune system boosting and more. References can be found over at the SUPP UP. blog post link below. This episode is also available as a blog post: https://supp-up.blog/2020/05/31/clean-snacking-5-solid-pecan-benefits-boost-immune-system-and-curb-cravings/ Get your SUPP UP. nutrition guides over at supp-up.com today. *Disclaimer: This podcast is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. It is presented for information purposes only. The information outlined herein should not be adopted without a full review of the evidence provided and consultation with a doctor.

In episode 11, we'll go over how to get a filling breakfast that'll give you energy for the morning - without the crash. This episode is also available as a blog post: https://supp-up.blog/2018/09/10/breakfast-bites-eat-this-for-a-slow-releasing-carb-in-the-morning/

Episode 10 covers the best, most effective way to take creatine and discusses cycling off/on, amount, and frequency. This episode is also available as a blog post: https://supp-up.blog/2018/05/14/workout-nutrition-diy-the-best-most-effective-way-to-take-creatine/ and a video: https://www.youtube.com/watch?v=-uEItDAmbu8 Get your free workout log here: https://supp-up.com/shop/supp-up-workout-log-free-download

Episode 9 covers why diets suck, alternatives to diets, and the big question that's always on everyone's lips when they think about food. This episode is also available as a blog post here and as a video

Episode 8 covers how to fight fatigue fast, whether you're in the gym or everyday life.  This episode is also available as a blog post: https://supp-up.blog/2018/06/11/workout-nutrition-diy-add-this-to-your-water-and-watch-your-fatigue-drop/ and as a video: https://www.youtube.com/watch?v=a7KcBIuYffA *Disclaimer: This podcast is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. It is presented for information purposes only. The information outlined herein should not be adopted without a full review of the evidence provided and consultation with a doctor.

Episode 7 covers Traumatic Brain Injury in Veterans, including what it is, how it comes about, TBI effects, and good R&R methods for Traumatic Brain Injury and how to protect your brain. This episode is also available as a blog post: https://supp-up.blog/2020/07/03/supp-up-special-traumatic-brain-injury-tbi-in-veterans-3-health-tips/ and as a video: https://www.youtube.com/watch?v=f5Y4HNWs5LQ *Disclaimer: This podcast is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. It is presented for information purposes only. The information outlined herein should not be adopted without a full review of the evidence provided and consultation with a doctor.

Episode 6 discusses the most effective way to grow calves (with zero equipment) in addition to other important leg muscles in one simple exercise. This episode is also available as a blog post: https://supp-up.blog/2018/04/09/workout-edge-do-this-and-get-bigger-calves/ and as a video: https://www.youtube.com/watch?v=J37LTrvxets

Episode 5 goes further than mainstream information on Vitamin D including how much to take and health and strength benefits that go beyond better skin and moods. You can check out the research papers available on the blog version of this podcast episode using the link below. This episode is also available as a blog post: https://supp-up.blog/2020/10/26/supp-up-special-vitamin-d-health-strength-and-the-correct-way-to-take-it-hint-more-isnt-better/ *Disclaimer: This podcast is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. It is presented for information purposes only. The information outlined herein should not be adopted without a full review of the evidence provided and consultation with a doctor.

Episode 4 gives insight into pull-ups vs kipping, the pros and cons of each, and why while there are benefits to both, ultimately there's one that reigns supreme. This episode is also available as a blog post: https://supp-up.blog/2019/02/11/workout-edge-pull-ups-vs-kipping-the-real-story/

Episode 3 is a SUPP UP. special in honor of International Women's Day and covers the best supplements for women who workout, including a top 4 list I've tried and tested with clients. They're all easy to find and won't cost you an arm and a leg (or your firstborn). I'll start off by addressing the fact that there's a surprising lack of research out there when it comes to women who are active in fitness, beyond cardiovascular training, in comparison to research written where the participants were men. This means that women miss the opportunity to be just as well informed as their counterparts. This episode is also available as a blog post: https://supp-up.blog/2018/04/16/workout-nutrition-diy-women-youll-want-to-take-these-if-you-workout/ and as a video: https://youtu.be/3b_qKBLX0AI *Disclaimer: This podcast is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. It is presented for information purposes only. The information outlined herein should not be adopted without a full review of the evidence provided and consultation with a doctor.

Episode 2 focuses on what Beta-Alanine is, uses for it, whether you need to cycle on/off of it, the best workout nutrition supplement to take it with, what type of workout it works best in, and the effects it has on strength and power in your workouts overall. This episode is also available as a blog post: https://supp-up.blog/2018/03/26/workout-nutrition-diy-take-this-and-increase-punching-power/ *Disclaimer: This podcast is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. It is presented for information purposes only. The information outlined herein should not be adopted without a full review of the evidence provided and consultation with a doctor.

In episode 1, we'll discuss and break down how training plateaus occur in conditioning workouts and provide some simple but effective tactics to break through those plateaus. This episode is also available as a blog post: https://supp-up.blog/2018/03/12/workout-edge-blast-through-your-conditioning-plateaus-by-mixing-this-into-your-workout-schedule/ And as a video: https://youtu.be/oNJrfa5Rymg