Lowering the Barrier

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 thinkBetter ways to track real progress over time

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, or extreme diets. If you want a calmer, clearer philosophy for lifelong health, start here.Timestamps:00:00 Intro10:30 What does not meaningfully contribute to health?18:10 Healthy weight24:40 Protein30:00 Fiber36:30 Saturated fat40:40 Healthy fats43:40 Alcohol and smoking48:10 Dietary summary50:30 Lift weights58:00 Don’t be sedentary1:01:40 Sleep1:05:20 Hobbies1:08:20 Social life and community1:10:20 SupplementsMY LINKSWebsite: ⁠https://www.alexthiemefitness.com/⁠Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠Join my email list: ⁠https://www.alexthiemefitness.com/email⁠If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!Bonus points - share it with a friend who might enjoy the show.

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 disease. Health is political - and policy can heavily influence health.Timestamps:00:00 Intro7:00 City layouts14:50 Healthcare23:00 Food deserts35:00 Work culture45:40 Food environmentMY LINKSWebsite: ⁠https://www.alexthiemefitness.com/⁠Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠Join my email list: ⁠https://www.alexthiemefitness.com/email⁠If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!Bonus points - share it with a friend who might enjoy the show.

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 sense. Expect myth-busting, practical takeaways, and plenty of laughs as we cut through the hype so you’ll know whether to jump in - or skip the tub altogether.Timestamps:00:00 Intro10:00 For recovery? Muscle growth/strength?14:20 For fat loss?30:45 For mental toughness?41:15 When do they make sense?MY LINKSWebsite: ⁠https://www.alexthiemefitness.com/⁠Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠Join my email list: ⁠https://www.alexthiemefitness.com/email⁠If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!Bonus points - share it with a friend who might enjoy the show.

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.This style of episode is a trial run - I will likely do more of these but TBD on the frequency. Depends on your feedback!

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 Intro7:45 Understanding the role of nutrition scientists10:00 Public misunderstanding of processed foods15:30 Addressing myths in nutrition24:50 Building trust with the general public34:00 Simplicity in nutrition advice36:00 Personal insights and book recommendationsEmpowered Education’s LinksInstagram: https://www.instagram.com/pep_empowered_rd/Website: https://www.pepsicoempowerededu.com/MY LINKSWebsite: ⁠https://www.alexthiemefitness.com/⁠Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠Join my email list: ⁠https://www.alexthiemefitness.com/email⁠If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!Bonus points - share it with a friend who might enjoy the show.

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 quitThe 6-part framework to stay consistent when life gets chaoticReal-life examples and how each one adapts to keep going in their own wayWhether your summer schedule is packed or you’re just tired of starting over, this episode will give you practical tools and mindset shifts.Timestamps0:00 Intro2:00 The Vitas Story14:00 Six-part framework33:30 Three real-life examples43:00 Take actionLINKSWebsite: ⁠https://www.alexthiemefitness.com/⁠Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠Join my email list: ⁠https://www.alexthiemefitness.com/email⁠If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!Bonus points - share it with a friend who might enjoy the show.Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.⁠https://macrofactorapp.com/⁠Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me⁠https://legionathletics.com/⁠

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 intellectual curiosity in pursuing advanced degrees, and her dream research on the long-term effects of fitness on aging. Enjoy!Timestamps:00:00 Intro2:00 The misinformation of cycle syncing15:05 Training for women vs men19:00 Menopause misinformation25:20 How to evaluate credibility of a person/claim32:40 How to communicate nuance without losing clarity42:00 Lauren’s path from corporate business into research56:00 Four rapid fire questionsDr. Lauren Colenso-Semple’s LinksInstagram: https://www.instagram.com/drlaurencs1/MASS Research Review: https://massresearchreview.com/Front Page Fitness Podcast (Spotify): https://open.spotify.com/show/2fRLWTWDU6AQKZ5XJrJLGuFront Page Fitness Podcast (Apple): https://podcasts.apple.com/ee/podcast/front-page-fitness/id1809853430MY LINKSWebsite: ⁠https://www.alexthiemefitness.com/⁠Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠Join my email list: ⁠https://www.alexthiemefitness.com/email⁠If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!Bonus points - share it with a friend who might enjoy the show.Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.⁠https://macrofactorapp.com/⁠Legion Athletics (Supplements): Use code 'ALEXTME' to get BOGO (new customers) or 20% cashback/points (returning customers).⁠https://legionathletics.com/⁠

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 Intro17:15 Why is it harder to lose the last 10 lbs?29:00 Thoughts on 75 Hard?43:25 How to make better choices when eating fast food?47:50 Do I need to take a rest day between workouts?52:45 How to minimize muscle loss on vacation?LINKSWebsite: ⁠https://www.alexthiemefitness.com/⁠Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠Join my email list: ⁠https://www.alexthiemefitness.com/email⁠If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!Bonus points - share it with a friend who might enjoy the show.Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.⁠https://macrofactorapp.com/⁠Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me⁠https://legionathletics.com/⁠Max Fat Loss Rate Calculator:https://tcp-calculator.vercel.app/max-fatloss-rate

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 you’re trying to build a business that actually lasts, this one’s for you.Timestamps:00:00 Intro2:15 How did you get started?7:00 The shift from fitness to wellness - how to stay relevant13:30 Equinox case study: what are they getting right/wrong?23:00 Branding: formula vs vibes29:00 Client-first messaging35:00 From online to in-person; how and why?49:00 Creating a timeless brand59:00 Navigating social media without burnout1:08:00 Tatum’s upcoming projectsTatum Brandt’s LinksWebsite: https://www.brandtcreative.co/Instagram: https://www.instagram.com/tatumbrandt/LoadWomen Website: https://loadwomen.com/LoadWomen Instagram: https://www.instagram.com/loadwomen/MY LINKSWebsite: ⁠https://www.alexthiemefitness.com/⁠Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠Join my email list: ⁠https://www.alexthiemefitness.com/email⁠If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!Bonus points - share it with a friend who might enjoy the show.Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.⁠https://macrofactorapp.com/⁠Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me⁠https://legionathletics.com/⁠

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 Intro13:05 How important is sleep? When is sleep more important than a workout?22:00 How much muscle should you expect to lose with 6 weeks of rest (due to surgery)?26:15 Bored of lifting weights, but know it’s good for me - any advice?37:40 Can maintenance calories change due to age?41:30 Stomach is last place to lose body fat. I want visible abs but don’t want to continue with a calorie deficit - what would you do?49:40 Can you grow muscle with one hard set per week?53:00 Should I worry about water weight if I’m focused on fat loss?58:50 Recommendation on water intake?LINKSWebsite: ⁠https://www.alexthiemefitness.com/⁠Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠Join my email list: ⁠https://www.alexthiemefitness.com/email⁠If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!Bonus points - share it with a friend who might enjoy the show.Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.⁠https://macrofactorapp.com/⁠Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me⁠https://legionathletics.com/⁠Sources:Pontzer Metabolism - https://pubmed.ncbi.nlm.nih.gov/34385400/Dose Response of Resistance Training - https://sportrxiv.org/index.php/server/preprint/view/460/9671 vs 3 vs 5 Sets on Muscle Growth - https://pubmed.ncbi.nlm.nih.gov/30153194

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 a simpler way to build muscle, lose fat, and enjoy the process, don’t miss this one!

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 changes, the importance of symptom tracking, and how to take charge of your health. We also discuss practical wellness strategies, hormone therapy, and how men can better support the women in their lives.If you’ve ever felt unprepared for menopause, this episode will give you the knowledge and confidence to navigate it head-on.Timestamps:00:00 Introduction to Menopause and Amanda Thebe6:15 Understanding Menopause: Biological Changes and Symptoms14:00 Empowering Women: Advocacy and Education in Menopause18:45 The Unique Experience of Menopause: Individual Symptoms30:10 Navigating Healthcare: Finding the Right Support34:10 Hormone Therapy51:45 Lifestyle Changes for Menopause Management01:03:20 Men as Allies in MenopauseAmanda Thebe’s LinksWebsite: https://amandathebe.com/Instagram: https://www.instagram.com/amanda.thebeBook: https://amzn.to/3F18kN4MY LINKSWebsite: ⁠https://www.alexthiemefitness.com/⁠Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠Join my email list: ⁠https://www.alexthiemefitness.com/email⁠If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!Bonus points - share it with a friend who might enjoy the show.Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.⁠https://macrofactorapp.com/⁠Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me⁠https://legionathletics.com/⁠

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 Intro3:30 Eating Disorders vs Disordered Eating14:00 Body Image Pressure in Powerlifting29:15 Nutrition Mistakes in Powerlifting35:15 Weight Cutting in Powerlifting (and other sports)50:55 Practical Advice for Coaches and AthletesMalisa’s Linkshttps://www.instagram.com/malisanguyen/https://www.instagram.com/strengthandintent/https://www.strengthandintent.com/LINKSWebsite: ⁠https://www.alexthiemefitness.com/⁠Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠Join my email list: ⁠https://www.alexthiemefitness.com/email⁠If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!Bonus points - share it with a friend who might enjoy the show.Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.⁠https://macrofactorapp.com/⁠Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me⁠https://legionathletics.com/⁠

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.Timestamps0:00 Intro8:30 Is Pilates good for muscle growth?17:15 What to do about loose skin after weight loss?20:30 How to improve balance as you age?36:15 Any benefit to cardio in hot or cold weather?42:45 Do you NEED a rest day or is zone 1/2 cardio okay?46:30 Why do nutrition labels differ for similar foods?50:40 How to gain muscle definition without getting too big?54:00 How to achieve body recomp?55:40 How to be in a deficit without tracking calories?1:04:10 Maxed out weights at home; how do I keep building muscle?LINKSWebsite: ⁠https://www.alexthiemefitness.com/⁠Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠Join my email list: ⁠https://www.alexthiemefitness.com/email⁠If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!Bonus points - share it with a friend who might enjoy the show.Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.⁠https://macrofactorapp.com/⁠Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me⁠https://legionathletics.com/⁠

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 syndrome, and why taking action (even when it feels cringe) is the key to success in fitness, business, and life.If you’ve ever struggled with self-doubt, hesitated to post online, or felt stuck in your own way, this episode is for you.Chapters00:00 Introduction to Chloé Bromage02:16 Chloé's Move to the USA05:42 The Impact of Solo Travel on Identity09:52 Chloé's Entry into Fitness and Coaching11:17 Business Structure and Growth18:32 Resilience and Consistency in Success23:44 Building Confidence on Social Media29:47 Finding Balance in Hustle Culture34:20 Emotional Regulation and the All-or-Nothing Mentality40:38 Consistency and Daily Habits43:29 Taking the Leap: Advice to Younger SelfChloe Bromage’s Linkshttps://www.instagram.com/chloebromage/?hl=enhttps://www.youtube.com/channel/UCori_hTfGTEyqJQtMDtzp0ghttps://www.healthhypedbychloe.com/LINKSWebsite:⁠https://www.alexthiemefitness.com/⁠Instagram:⁠https://www.instagram.com/alexthiemefitness/⁠TikTok:⁠https://www.tiktok.com/@alexthiemefitness⁠Join my email list:⁠https://www.alexthiemefitness.com/email⁠If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!Bonus points - share it with a friend who might enjoy the show.Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial⁠https://macrofactorapp.com/⁠Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me⁠https://legionathletics.com/⁠

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 evolved.We talk about the complexities of weight management, the importance of identity in health transformations, and the role of education in coaching. We wrap it up with insights on finding purpose beyond work.Mike Doehla’s Linkshttps://www.instagram.com/mikedoehla/Timestamps00:00 Introduction to Mike Doehla and His Journey05:01 Shifting Perspectives: Life After Stronger U10:01 Work-Life Balance: The Challenge of Parenthood14:51 Exploring New Interests: Pickleball and Beyond19:59 Building a Business in the Pickleball Community25:06 The Importance of Open-Mindedness in Coaching30:05 Key Traits of Successful Clients34:30 Understanding Weight Management and Client Success37:45 The Importance of Identity in Health Transformation41:12 Education and Practical Coaching Strategies44:49 The Role of Client Transformations in Coaching52:52 The Future of Coaching in an AI-Driven World58:53 Finding Purpose Beyond WorkLINKSWebsite:⁠https://www.alexthiemefitness.com/⁠Instagram:⁠https://www.instagram.com/alexthiemefitness/⁠TikTok:⁠https://www.tiktok.com/@alexthiemefitness⁠Join my email list:⁠https://www.alexthiemefitness.com/email⁠If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!Bonus points - share it with a friend who might enjoy the show.Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.⁠https://macrofactorapp.com/⁠Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me⁠https://legionathletics.com/⁠

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, we talk about movement optimism, back pain myths, and “risk vs. reward.” We also cover pain management, rehab confidence, injury recovery, and more.Alex Sterner’s Linkshttps://www.instagram.com/alex.sterner/https://www.instagram.com/electrum_performance/https://www.youtube.com/@ElectrumPerformancehttps://electrumperformance.com/00:00 Introduction to Movement Optimism and Coaching Philosophy06:07 “Risk vs. Reward” in Strength Training10:25 The Role of Imaging in Back Pain18:14 Communication Gaps in Pain Management24:28 The Importance of Motivational Interviewing34:12 Building Confidence in Rehabilitation35:28 Understanding Fear Around Spinal Flexion39:08 The Role of Misinformation in Back Pain43:27 Navigating Client Trust and Communication47:45 Reframing Recovery from Injury51:51 Planting Seeds of Optimism in Rehabilitation01:03:05 Understanding Pain and Strength Conditioning in Brazilian Jiu Jitsu01:10:06 Common Mistakes in Combat Sports Training01:17:47 Advice for Non-Athletes on Staying HealthyLINKSWebsite:⁠https://www.alexthiemefitness.com/⁠Instagram:⁠https://www.instagram.com/alexthiemefitness/⁠TikTok:⁠https://www.tiktok.com/@alexthiemefitness⁠Join my email list:⁠https://www.alexthiemefitness.com/email⁠If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!Bonus points - share it with a friend who might enjoy the show.Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.⁠https://macrofactorapp.com/⁠Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me⁠https://legionathletics.com/⁠

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 overview 13:30 Rate of weight loss - what does the research say? 20:40 High volume foods 25:20 Protein 37:50 Fiber 42:50 Over-reliance on exercise to create a deficit 47:50 Neglecting strength training 50:50 Underestimating / inconsistent tracking 56:00 Interpreting scale data 56:15 Poor sleep and high stress Fast vs Slow Weight Loss https://pmc.ncbi.nlm.nih.gov/articles/PMC3780395/ Another Study on Fast vs Slow Weight Loss https://pmc.ncbi.nlm.nih.gov/articles/PMC7322133/ Pontzer Constrained Energy Model https://pmc.ncbi.nlm.nih.gov/articles/PMC4803033/ Collateral Fattening https://pmc.ncbi.nlm.nih.gov/articles/PMC5945583/ Effect of Protein on Fat-Free Mass https://journals.lww.com/nsca-scj/fulltext/9900/effect_of_dietary_protein_on_fat_free_mass_in.179.aspx LINKS Website: ⁠https://www.alexthiemefitness.com/⁠ Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠ TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠ Join my email list: ⁠https://www.alexthiemefitness.com/email⁠ If you loved this episode, please follow/subscribe and give a 5 star review! Thank you! Bonus points - share it with a friend who might enjoy the show. Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial. ⁠https://macrofactorapp.com/⁠ Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me ⁠https://legionathletics.com/⁠

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 see the fastest results with this 18:45 What if you’re lean and trained 21:00 Psychological considerations 30:00 Realistic expectations 32:40 How to track progress 39:20 Rant on why body fat %’s don’t matter 41:30 Why I don’t recommend BIA (hand/foot bodyfat scales) 48:50 Practical takeaways LINKS Website: ⁠https://www.alexthiemefitness.com/⁠ Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠ TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠ Join my email list: ⁠https://www.alexthiemefitness.com/email⁠ If you loved this episode, please follow/subscribe and give a 5 star review! Thank you! Bonus points - share it with a friend who might enjoy the show. Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial. ⁠https://macrofactorapp.com/⁠ Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me ⁠https://legionathletics.com/⁠

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 if bulking aligns with your goals. 0:00 Intro 5:20 What is bulking? 11:50 Why the sentiment against bulking? 18:40 What’s the point of bulking? 25:38 Nutrition targets for bulking 45:30 Training during a bulk 53:27 Ending a bulk 54:30 Psychological considerations 58:40 Who should or shouldn’t bulk? 1:00:15 Closing thoughts Eric Helms Bulking vs Maintenance Study: https://pubmed.ncbi.nlm.nih.gov/37914977/ Slater Calorie Surplus Hypertrophy Study: https://pubmed.ncbi.nlm.nih.gov/31482093/ LINKS Website: https://www.alexthiemefitness.com/ Instagram: https://www.instagram.com/alexthiemefitness/ TikTok: https://www.tiktok.com/@alexthiemefitness Join my email list: https://www.alexthiemefitness.com/email If you loved this episode, please follow/subscribe and give a 5 star review! Thank you! Bonus points - share it with a friend who might enjoy the show. Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial. https://macrofactorapp.com/ Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me https://legionathletics.com/

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 Mindset shift; all-or-nothing 21:10 Role play? Sharon Betts? 30:20 Adapting to your environment 38:15 Alcohol 42:20 Exercise 49:00 Post-holiday “reset” LINKS Website: https://www.alexthiemefitness.com/ Instagram: https://www.instagram.com/alexthiemefitness/ TikTok: https://www.tiktok.com/@alexthiemefitness Join my email list: https://www.alexthiemefitness.com/email If you loved this episode, please follow/subscribe and give a 5 star review! Thank you! Bonus points - share it with a friend who might enjoy the show. Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial. https://macrofactorapp.com/ Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me https://legionathletics.com/

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 7:00 What is fiber and why is it important? 12:15 How much should you have? 14:30 Fiber classifications 17:40 Resistant starch 20:00 Fiber’s effect on weight management 22:05 Fiber’s effect on blood sugar 22:50 Fiber’s effect on cholesterol 26:25 Fiber supplements 29:10 Practical tips to increase fiber LINKS Website: https://www.alexthiemefitness.com/ Instagram: https://www.instagram.com/alexthiemefitness/ TikTok: https://www.tiktok.com/@alexthiemefitness Join my email list: https://www.alexthiemefitness.com/email If you loved this episode, please follow/subscribe and give a 5 star review! Thank you! Bonus points - share it with a friend who might enjoy the show. Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial. https://macrofactorapp.com/ Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me https://legionathletics.com/

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: https://www.alexthiemefitness.com/ Instagram: https://www.instagram.com/alexthiemefitness/ TikTok: https://www.tiktok.com/@alexthiemefitness Join my email list: https://www.alexthiemefitness.com/email If you loved this episode, please follow/subscribe and give a 5 star review! Thank you! Bonus points - share it with a friend who might enjoy the show.

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 metabolism to blame for weight gain (or lack of weight loss)? 33:50 Can you reverse diet to make your next fat loss phase easier? 35:50 Herman Pontzer metabolism study 36:40 Doubly labeled water 39:10 Methods to “boost your metabolism” LINKS Website: https://www.alexthiemefitness.com/ Instagram: https://www.instagram.com/alexthiemefitness/ TikTok: https://www.tiktok.com/@alexthiemefitness Join my email list: https://www.alexthiemefitness.com/email If you loved this episode, please follow/subscribe and give a 5 star review! Thank you! Bonus points - share it with a friend who might enjoy the show.

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 targets 28:20 How to monitor data and make adjustments 37:40 Getting started with lifting 47:50 Daily movement and step goals 57:30 Interactive / step-by-step portion LINKS Website: https://www.alexthiemefitness.com/ Instagram: https://www.instagram.com/alexthiemefitness/ TikTok: https://www.tiktok.com/@alexthiemefitness Join my email list: https://www.alexthiemefitness.com/email If you loved this episode, please follow/subscribe and give a 5 star review! Thank you! Bonus points - share it with a friend who might enjoy the show.

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 (slightly changed my opinion on this) 39:50 Fat-burners 45:20 BCAAs 46:50 Honorable mentions AG1 / Supplement Overview: https://derekberes.substack.com/p/greenwashing-supplements?utm_source=profile&utm_medium=reader2 Collagen Systematic Review: https://pubmed.ncbi.nlm.nih.gov/30681787/ Collagen Synthesis: https://pubmed.ncbi.nlm.nih.gov/27852613/ Fat Burners Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/33427571/ LINKS Website: https://www.alexthiemefitness.com/ Instagram: https://www.instagram.com/alexthiemefitness/ TikTok: https://www.tiktok.com/@alexthiemefitness Join my email list: https://www.alexthiemefitness.com/email If you loved this episode, please follow/subscribe and give a 5 star review! Thank you! Bonus points - share it with a friend who might enjoy the show.

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 27:50 Second supplement 36:05 Third supplement 42:30 Fourth supplement 46:00 Fifth supplement 48:50 Honorable mentions Magnesium status: https://pubmed.ncbi.nlm.nih.gov/30200431/ LINKS Website: https://www.alexthiemefitness.com/ Instagram: https://www.instagram.com/alexthiemefitness/ TikTok: https://www.tiktok.com/@alexthiemefitness Join my email list: https://www.alexthiemefitness.com/email If you loved this episode, please follow/subscribe and give a 5 star review! Thank you! Bonus points - share it with a friend who might enjoy the show.

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 - what did they get right and what did they get wrong?Finally, we explore the perplexing reality that Michelle is still using a Nintendo Wii for her Mario Kart adventures.0:00 Intro1:34 Michelle still uses a Nintendo Wii?2:15 Alex’s Nintendo Wii story8:25 How did Michelle get started?20:00 What sets Michelle’s program apart from other programs?27:10 What role does social media play for Michelle?38:20 Occasional binge eating vs binge eating disorder44:40 What are the signs somebody should seek professional help vs. implementing healthy practices on their own?48:14 What does a healthy approach to body image and goals look like in or after recovery?54:55 How do you utilize intuitive eating and what are the drawbacks of implementing it with clients? Where does intuitive eating fall short?1:00:20 The Health At Every Size movement - what are they getting right and wrong?1:08:35 What are common factors that contribute to the development of Binge Eating Disorder?1:16:10 How can we develop healthy coping mechanisms for emotional challenges, moving away from food as the primary tool?1:22:50 Social media trends like “oatzempic” - how do they add to the confusion of weight loss?1:29:40 Where to find Michelle and how to work with herMichelle’s Links:Website:https://yatesnutrition.com/Instagram:https://www.instagram.com/yatesnutrition/?hl=enTikTok:https://www.tiktok.com/@yatesnutrition?lang=enYouTube:https://www.youtube.com/@yatesnutritionLINKSWebsite:https://www.alexthiemefitness.com/Instagram:https://www.instagram.com/alexthiemefitness/TikTok:https://www.tiktok.com/@alexthiemefitnessJoin my email list:https://www.alexthiemefitness.com/emailIf you loved this episode, please follow/subscribe and give a 5 star review! Thank you!Bonus points - share it with a friend who might enjoy the show.

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 practical advice, especially revolving around pain management (including lower back pain).Whether you currently deal with back pain, you’re just curious about how virtual chiropractic works, or you want to know what chiropractic red flags to look out for - we’ve got you covered. Enjoy the episode.0:00 Intro4:25 Virtual chiropractor - how did you get that started?17:32 Your viral post calling your profession a scam - how did that pan out?23:30 Chiropractor red flags to look out for29:10 What changes would you ideally make to the chiropractic field?39:10 What role do manual adjustments play for you?49:00 Should people see a chiropractor or physical therapist?53:40 Are bulging discs a cause for concern?58:00 Is ‘perfect posture’ overblown? Should we worry about it?1:02:00 Acupuncture - helpful or placebo?1:07:30 Is the RICE method outdated?1:14:20 If somebody hurt their back on a deadlift, how do you build back - physically and mentally?1:21:52 Where to find and how to work with TrevorTrevor’s Links:Website:https://atxrehabandperformance.com/Instagram:https://www.instagram.com/trevor.zierke/?hl=enTikTok:https://www.tiktok.com/@trevorzierke_dc?lang=enLink in Bio:https://linktr.ee/trevor.zierkeLINKSWebsite:https://www.alexthiemefitness.com/Instagram:https://www.instagram.com/alexthiemefitness/TikTok:https://www.tiktok.com/@alexthiemefitnessJoin my email list:https://www.alexthiemefitness.com/emailIf you loved this episode, please follow/subscribe and give a 5 star review! Thank you!Bonus points - share it with a friend who might enjoy the show.

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 on my Instagram. Timestamps: 0:00 Intro 5:57 Why not CGMs for everyone? 12:03 Any difference between B Stance RDL and regular RDL? 13:23 Any muscle difference between reverse lunge and bulgarian split squats? 15:18 Should I take Ozempic? 22:45 Best busy mom workout split? 30:08 Can exercise reduce visceral fat? How? 33:27 Best exercises for 67 year old woman? 36:09 What is Alex’s training split? 40:07 Rest days - how many and when? 45:15 Can amino acid supplements be helpful? 49:10 Should you track non-starchy vegetables? 51:21 Lego questions 53:46 How does Forward Forever adapt to people with different conditions? 55:22 How does someone get past using food for comfort? 56:17 Is it safe that I eat 80-100g of fiber? 56:59 Can I have body composition changes at maintenance? 58:24 Is it counter-productive to do sprints after a leg workout? References: https://pubmed.ncbi.nlm.nih.gov/27213481/

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 Danielle's early career as a dietitian, her transition to becoming a stay-at-home mom, and her journey into social media and business ownership. We also talk about the challenges of balancing work and family life, dealing with skepticism and lack of support, and the impact of our collaboration. 0:00 Intro 4:20 Early career and motherhood 15:05 Social media growth and avoiding burnout 24:06 Business ownership, growth, and creating the right product (and how Danielle and I started working together) 37:00 What inspired Danielle to start a business? 54:54 Danielle’s 2024 goals You can find Danielle on Instagram here: https://www.instagram.com/danielle_the_dietitian/?hl=en And her website here: https://www.daniellethedietitian.com/

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) but it isn't as promising as some would make it seem. Find out why and if Alex recommends it in this episode! Timestamps 0:00 Intro 1:56 What happened in Vegas? 11:43 Pregnancy update 12:35 Dune 2 spoiler-free review 13:53 What is reverse dieting? 15:41 What’s the point? 31:08 Metabolic adaptation and a very interesting study 37:10 Why would you do it? 41:39 Does Alex recommend it? 43:33 “How to know if I should start a cut or reverse?” 49:25 “How/why do bodybuilders use it to get back to a healthy weight post-competition?” 51:04 “If metabolically adapted to low cal, do you reverse or go back to maintenance immediately?” 53:02 “With weight fluctuations, how often should you adjust calories to find maintenance?” References: https://macrofactorapp.com/reverse-dieting/ https://pubmed.ncbi.nlm.nih.gov/24021734/ https://pubmed.ncbi.nlm.nih.gov/1454084/ https://pubmed.ncbi.nlm.nih.gov/9880251/ https://pubmed.ncbi.nlm.nih.gov/25182101/

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 prevent it. Enjoy! Timestamps: 0:00 Intro 4:27 Movie recommendation 14:02 Rapid weight loss 23:49 Not lifting / eating enough protein 25:18 Metabolic adaptation 33:41 Diet vs. maintenance foods 42:42 Short-term fix vs. lifestyle 47:15 Not adopting habits 51:04 Using cardio as a mean to lose weight 53:46 Emotional reactions to weight fluctuations 59:12 Lack of family / social support

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 important for body composition / muscle growth? 37:46 How does protein improve fat loss? 44:45 How much protein should you eat? 55:04 How should you split up protein intake across the day? 59:12 Is a high protein diet bad for kidneys? 1:00:09 Why not eat as much protein as possible? 1:01:59 BCAA’s. Any purpose? Or the greatest scam? Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/30383278/ The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10772463/

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 to answer questions about fitness and nutrition, including the benefits of an upper body split, quick and easy protein options, and the role of lifting in fat loss. Timestamps 0:00 Intro 4:40 Media recommendations 8:20 Big announcement 13:56 Did you always know you wanted kids? How did you know if you were ready? 22:13 Baby prediction based on cravings? 25:33 Will you let the goldens (dogs) help name the baby? 26:35 What are you both most excited for and nervous about as first-time parents? 36:03 Is Matti a nickname for something? 39:12 Did you take a test together or did Matti surprise Alex? 45:48 Have you decided on possible baby names? 47:26 Is a dedicated push and pull day better than two upper body days? 50:34 Quick and easy protein options? 53:38 I would like to lose fat, should I still keep lifting 3/4 times per week? Or focus on something else?

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 manage hunger 34:47 Meal timing and frequency 44:29 Exercise and physical activity 1:03:08 Navigating social situations 1:11:36 Supplements and “fat-burners” 1:21:21 7 practical tips The role of breakfast in the treatment of obesity: a randomized clinical trial https://pubmed.ncbi.nlm.nih.gov/1550038/ Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans https://pubmed.ncbi.nlm.nih.gov/26832439/ Homeostatic and non-homeostatic appetite control along the spectrum of physical activity levels: An updated perspective https://pubmed.ncbi.nlm.nih.gov/29289613/

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 growth? 1:11:05 Frequently asked questions 1:19:27 Can it cause hair loss? ISSN Position Stand https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z Rugby DHT Hair Study https://pubmed.ncbi.nlm.nih.gov/19741313/

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 phenomenon where people feel the urge to use the bathroom when entering a bookstore. When getting back into your routine after vacation, set goals, restock your groceries, and prioritize sleep.

We asked our listeners for questions and they DELIVERED! We'll do more Q&A episodes like this again down the road.

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 considerations Calorie recommendations Surplus/maintenance/deficit Protein recommendations Carb/fat recommendations Volume Intensity (RIR / RPE) Sleep How stress impacts muscle growth Exercise selection What makes a great hypertrophy exercise Does cardio interfere with gains? How long should you stick with the same program? Rest times Best rep range Supplements And we even made time for a lengthy Q&A featuring questions from our listeners I loved this episode. It'll be one I reference for months and years. I hope you enjoy it as much as I did.

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 approach-oriented goals rather than avoidance-oriented goals. We also discuss the benefits of flexible goals and focusing on the process rather than just the outcome. We cover various goal-setting strategies and principles. We highlight the difference between outcome and process goals, the principle of slack with a cost, calorie cycling, mental contrasting, implementation intentions, and smart goals. Overall, we provide practical tips and strategies for setting and achieving goals.

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.