N1 Fitness Podcast: Sustainable Fat Loss for Busy People

Marty Kendall is on the show today and we're talking all about how to maximize the nutrient density in your diet! -2:54 - What is nutrient density? -4:17 - Common nutrient deficiencies via current farming practices -5:45 - How different food choices impact satiety (fullness) -9:05 - How our taste buds and nutrient status may impact satiety -12:23 - Getting nutrients from whole food vs. supplements -15:08 - How your taste buds change and respond to shifts in your diet -21:15 - Is there a risk of eating too many nutrients? -22:35 - Nutrient considerations for omnivores vs. vegetarians and vegans -23:59 - Inclusive vs. exclusive nutritional approaches -26:50 - Salt intake on a nutrient dense diet -29:54 - Children and eating a nutrient dense diet -33:26 - What Marty eats day to day Please share, subscribe & ENJOY! - Coaching: Online Nutritional Coaching Online Workout Design Connect w/ Marcus: Facebook Instagram YouTube - Connect w/ Marty: Optimising Nutrition Website Nutrient Optimiser Website Optimising Nutrition FB Page Nutrient Optimiser FB Page

Marcus is outlining 5 actionable tips to better manage your current stress levels as well as reduce your overall stress load! Please share, subscribe & ENJOY! - Would you like to be coached by Marcus? Contact him HERE. Online Nutritional Coaching Online Workout Design Connect w/ Marcus: Facebook | Instagram | YouTube

Steve Hall is on the show today and we're chatting all about how to eat and supplement to gain muscle mass while keeping body fat in check! Specifics include… -0:00 - How getting hit by a car sparked his interest in building his body -7:50 - How Testosterone Replacement Therapy (TRT) helped Steve restore his hormonal status -10:28 - Taking a 'muscle building mindset' and the mental framework necessary to build muscle -18:10 - Weight gain rates and how to assess your progress -23:33 - How much of a calorie surplus do you really need? -26:39 - How to set protein, carbs and fat numbers -29:30 - Steve's personal experience with a higher carbohydrate, lower fat massing approach -31:40 - Meal frequency to cover your muscle protein synthesis bases -35:45 - Nutrition on training days vs. off days and during deloads -40:42 - Nutrient (protein, carb and fat) timing throughout the day and around workouts -45:26 - Gut health and digestive signs to be aware of as your food intake increases -48:55 - Monitoring subjective markers such as libido, sense of well-being, training motivation etc. -53:30 - Supplements you may want to include after all the staples are addressed Please share, subscribe & ENJOY! - Would you like to be coached by Marcus? Contact him HERE. Online Nutritional Coaching Online Workout Design Connect w/ Marcus: Facebook | Instagram | YouTube - Connect w/ Steve: Website – ReviveStronger.com Facebook | Instagram | YouTube

Marcus is outlining the 5 most common fat loss mistakes he comes across on a daily basis and how to avoid them! Please share, subscribe & ENJOY! - Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Connect w/ Marcus: Facebook | Instagram | YouTube

Gabrielle is back on the show and we're talking all about the immune system. Specifics include… What is the immune systems job? Signs of a suppressed immune system The gut and skin conditions Food sensitivity and allergy testing Micronutrient testing and its accuracy Autoimmune conditions and gut health Tips for a healthy immune system Fasting and digestion We wrap up with some random ranting… Please share, subscribe & ENJOY! -- Connect w/ Gabrielle: Website – VitaminPhD RP Website - RP Facebook | Instagram -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Connect w/ Marcus: Facebook | Instagram | YouTube

Marcus is chatting all about coffee and how to know whether it's right for you. Specifics include… How does coffee/caffeine work? How long do the effects last? Individual tolerance Potential benefits Potential downsides Synthesized caffeine vs. 'naturally occurring' caffeine Take home points Please share, subscribe & ENJOY! -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Connect w/ Marcus: Facebook | Instagram | YouTube

James Krieger M.S. is on the show today and we're talking all about the tools for measuring body fat and their accuracy. Specifics include… Two and four compartment models Underwater weighing Bod Pod Bioelectrical Impedance Skinfold measurement Dexa How to practically assess your progress in the real world 'Bioelectrical Impedance (BIA) is one of the worst methods.' Please share, subscribe & ENJOY! -- Connect w/ James: Website – Weightology Body Fat Article Series – HERE Facebook | Instagram | Linkedin | Twitter -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Connect w/ Marcus: Facebook | Instagram | YouTube

Marcus is outlining how to integrate alcohol with your fat loss goals and how it relates to nutrition, movement or workouts, sleep and social connection. Specifics include… Alcohol and nutrition Alcohol and workouts or movement Alcohol and sleep Alcohol and social connection Practical take-home tips Please share, subscribe & ENJOY! -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Connect w/ Marcus: Facebook | Instagram | YouTube

Dr. Kirk Parsley is on the show today and we're chatting all about being a doctor to the Navy Seal's and managing sleep for shift workers. Specifics include… Common symptoms of sleep debt and shift work How Kirk got the seals off of sleep drugs The bunker test Alcohol, sleep drugs and over the counter meds Marijuana and sleep How to pay off sleep debt for shift workers Why do we sleep? Please share, subscribe & ENJOY! -- Connect w/ Kirk: Website – DocParsley.com Book – Sleep To Win Facebook | Instagram | Linkedin | Twitter -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Connect w/ Marcus: Facebook | Instagram | YouTube

Marcus gives you his outlook and opinion on the carnivore diet and who, when, where, why and how it may apply in this episode! Please share, subscribe & ENJOY! -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Connect w/ Marcus: Facebook | Instagram | YouTube

My mentor Joseph is back on the show and we're chatting all about motivation, confidence, self esteem and hope! Specifics include… Internal vs. external motivation Confidence vs. self esteem Hope is a double edged sword The application of consistency Assessing emotional progress and growth How to build self awareness What is self help? The significance of trauma in our teen years Why do self work? Please share, subscribe & ENJOY! -- Connect w/ Joseph: Website – iamcenter Facebook | Instagram | YouTube | Twitter -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Connect w/ Marcus: Facebook | Instagram | YouTube

Marcus is answering your questions on this Ask Me Anything Episode! Specifics include… What and how are you eating while travelling? Have you taken anything positive away from getting as heavy as you did? What's the best position to sleep in? Do you burn more fat working out fasted? Are they any specific foods or workouts you'd recommend for fat loss? Thoughts on liquid breakfasts for fat loss and muscle gain? How do I get rid of the fat on the back of my arms? How do you get your clients? How can I motivate myself to be more active? Why am I hungry at the same times each day? Do you eat superfoods? Which exercises tone, lift and firm your butt? What's the best shoe to wear at the gym? What are the best protein supplements for women? Why do you like a lower carb breakfast and higher carb dinner? What's your favourite supplement? Are supplements a waste of money? Please share, subscribe & ENJOY! -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Connect w/ Marcus: Facebook | Instagram | YouTube

Brad Shoenfeld is on the show today and we're chatting all about hypertrophy! Specifics include… Where should you start? How much training volume should you do? What impacts training recovery? How much does training frequency matter? Best bang for your buck exercises Keto for hypertrophy Macronutrient ratios Meal frequency Body fat percentage for hypertrophy Body fat percentage for performance Brad's current training & nutrition goals Please share, subscribe & ENJOY! -- Connect w/ Brad: Website – LookGreatNaked.com Brad's Books – Amazon.ca Facebook | Instagram | Twitter -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Connect w/ Marcus: Facebook | Instagram | YouTube

Katherine Lewis is on the show today and we're chatting all about her book The Good News About Bad Behavior. Specifics include… What originally inspired Katherine to write this book Are kids really behaving worse than ever? What role do schools play? How boys and girls differ in their behavioral tendencies How to motivate and encourage children Becoming a better parent The apprenticeship model How to better relate with your children Reflective listening and how to implement it Her top two most profound parental insights The latest research in parenting 'The hardest and most important task of parenting is to see the children you really have…' Please share, subscribe & ENJOY! -- Connect w/ Katherine: Website – KatherineRLewis.com Facebook | Instagram | Twitter -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Connect w/ Marcus: Facebook | Instagram | YouTube

Brian Wansink is on the show today and we're chatting all about mindless eating, food environment and how to set yourself up for success. Specifics include… The nutritional gatekeeper How our environment shapes our food decisions Men vs. women in regards to comfort food The 'settings' in our stomachs Utensils and consumption patterns Decision fatigue around food Alcohol and eating habits Practical take home tips Please share, subscribe & ENJOY! -- Connect w/ Brian: Website – Healthier By Design -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Connect w/ Marcus: Facebook | Instagram | YouTube

Stephan Guyenet is back on the show and we're chatting all about how to know whom to trust in the fitness and health field. Specifics include… The reason Stephan came up with this process Is formal education and experience essential? Oversimplifying complex topics Acknowledging nuance The ability to change one's mind in light of evidence Leaning on conspiracy too heavily Cherry picking data Implying ill intent Ideas and personal identity Please share, subscribe & ENJOY! -- Connect w/ Stephan: Website – StephanGuyenet.com Book – The Hungry Brain Social - Twitter -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Connect w/ Marcus: Facebook | Instagram | YouTube

Brian Allen is on the show today and we're chatting all about his unbelievable life story! Brian is only in his early 50's but he's already lived what seems to be multiple lives. Specifics include… How Brian got into selling drugs Making $10,000 - $20,000 per day Getting sentenced to 10 years What prison life is really like Life after serving 8 years Being charged with murder 27 years later His message to young adults today Please share, subscribe & ENJOY! -- Connect w/ Brian: Email – [email protected] -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Connect w/ Marcus: Facebook | Instagram | YouTube

Today I'm outlining step by step how to read a nutrition label as well as the ingredients and what they mean. Please share, subscribe & ENJOY! -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

Gabrielle Fundaro is on the show today for part 2 of our 2-part chat on gut health! Specifics include… Fiber types and recommendations Antibiotic use and impacts Artificial sweeteners Sleep status and gut health Where to start with your gut health Fat and carbohydrates in regards to gut health Blood pH vs. gut pH Please share, subscribe & ENJOY! -- Connect w/ Gabrielle: Website – Renaissanceperiodization.com Gabrielle's Blog Facebook | Instagram -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

Dr. Gabrielle Fundaro is on the show today for part 1 of our 2-part chat on gut health! Specifics include… Probiotic use Colonizing the gut via the birthing process Is there an ideal microbiome or gut profile? SIBO (small intestinal bacterial overgrowth) Leaky gut and what can cause it Acute bacterial changes in the gut Food sensitivity testing Please share, subscribe & ENJOY! -- Connect w/ Gabrielle: Website – Renaissanceperiodization.com Gabrielle's Blog Facebook | Instagram -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

Catherine Price is on the show today and we're talking all about our devices and how to use them as opposed to them using us! Specifics include... How being a Mom inspired Catherine to write this book What does 'breaking up with your phone' mean? How much time are we spending on our devices? The impacts of phone use on our brains Dopamine triggers and phone addiction How Catherine navigates her tech use Practical tools to shift your behaviour around your phone Fear of missing out vs. joy of missing out Please share, subscribe & ENJOY! -- Connect w/ Catherine: Website – PhoneBreakUp.com CatherinePrice.com Instagram | Twitter -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

James Krieger is on the show today and we're chatting about all about burning calories, metabolism and NEAT! What is NEAT (non-exercise activity thermogenesis) Genetic impacts on our tendency to move How our environment impacts NEAT How our food intake effects physical activity & vice versa Workouts and their influence on NEAT Tracking calories burned/NEAT Subconscious reductions in energy expenditure Practical ways to increase calories burned Please share, subscribe & ENJOY! -- Connect w/ James: Website – Weightology.net Research Review Facebook | Instagram | Twitter -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

My mentor Joseph Maldonado is on the show today and we're chatting about the mental and emotional elements to living a healthful life! Specifics include… Joseph's background The three reasons people do this work What is emotional fitness & why should we cultivate it? How to get rid of emotional baggage What is the ego, what's its purpose & how does it function? What is meditation & how can we implement it? How conditioning & trauma impacts our decisions Where to start with emotional fitness 'The ego is your best friend that can become your worst enemy.' Please share, subscribe & ENJOY! -- Connect w/ Joseph: Website – iamcenter.com Facebook | Instagram | YouTube | Twitter -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

Dr. Amy Bender is on the show today and we're chatting about one of my favourite topics, sleep! Specifics include… Do athletes and active people need more sleep? Banking sleep or front loading sleep The physical impacts of not enough sleep Managing nerves & anxiousness around sleep Nap length and timing Split sleep vs. singular sleep Napping vs. simply resting & relaxing Amy's take home points to get better sleep Please SHARE, SUBSCRIBE & ENJOY! -- Connect w/ Amy: Website – Centerforsleep.com Instagram | Twitter -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

Today I'm chatting all about bloating, it's root causes and how to get rid of it as fast as possible. What to eat and what not to eat What to drink and what not to drink Other modalities to speed up the process Identifying the cause(s) Please SHARE, SUBSCRIBE & ENJOY! -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

Dr. Quinn Henoch is on the show today and we're mobility myth busting! Specifics include… Foam rolling and its potential impacts Static stretching, power output and performance Increases in flexibility and mobility Range of motion and arthritis Is neutral spine a range or a fixed position? Butt wink, how much is too much? Cueing the squat Please SHARE, SUBSCRIBE & ENJOY! -- Connect w/ Quinn: Website – ClinicalAthlete.com Facebook | Instagram | YouTube | Twitter -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

Jordan Feigenbaum is on the show today and we're chatting all about the benefits of strength training and why your doctor should be recommending it. Specifics include… Why strength training typically isn't emphasized by your Doc What the benefits are of strength training on each body 'system' The role of conditioning work and general movement 'outside' of the gym Is the future of medicine online-based? Please SHARE, SUBSCRIBE and ENJOY! -- Connect w/ Jordan: Website – Barbellmedicine.com Facebook | Instagram | YouTube | Twitter -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

Anne Margolis is on the show today and we're chatting all about natural birthing practices without the need for unnecessary medical procedures or surgeries. Specifics include… -Anne's first birthing experience & how she got into midwifery -Why Holland, Sweden & Japan have the healthiest births -The roles of midwives & doctors in the birthing process -Pregnancy myth-busting -Breastfeeding & formula -Exercise, nutrition & supplementation for pregnancy -Cravings while pregnant -Raw fish, sushi & coffee during pregnancy -How to plan and set yourself up for success Please SHARE and SUBSCRIBE! -- Connect w/ Anne: Website – Homesweethomebirth.com Book - Natural Birthing Secrets Facebook | Instagram | Linkedin Other Resources: Panic Free Pregnancy Book -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

Israel Halperin PhD is on the show today and we're chatting all about getting the most out of your personal training clients and clients getting the most out of their trainers. Specifics include… Internal and external focus during a set (how to cue effectively) Knowledge of repetition endpoints prior to exercise Allowing clients to make choices during their session Using language and cueing effectively for individuals When to use more or less feedback during a session Take home tips and practical implications for trainers and clients Please LIKE, SHARE and SUBSCRIBE! -- Connect w/ Israel: Research Gate – Research Website Facebook | Twitter -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

Today I'm answering the question of whether you should lose fat or build muscle first! Definition of a beginner & intermediate/advanced trainee Whether beginners can lose fat and build muscle at the same time The reasons for my recommendation Potential caveats and exceptions Body fat ranges for leanness and muscle gain Please LIKE, SHARE and SUBSCRIBE! -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

Dr. Mike T. Nelson and I are talking all things body composition, insulin, exercise as well as performance! Specifics include… What is metabolic flexibility? Measures of metabolic flexibility Low carb and Ketogenic diets and performance Using carbs or fat for fuel Insulin sensitivity HbA1C and glycomark testing How Mike coaches his clients The distinction between performance and body composition Please LIKE, SHARE and SUBSCRIBE! -- Connect w/ Mike: Website – Extreme Human Performance Certification – Flex Diet Facebook | Instagram | YouTube | Twitter -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

Greg Potter PhD (c) is on the show today and we're chatting all about body rhythms, light and dark cycles and how to get the best sleep possible! Specifics include… Our natural body rhythms Light/Dark cycles Melatonin production The master clock (SCN) How to shift your body clocks Chronotypes – owls and larks Camping studies and sleep timing Melatonin supplementation (dose and type) Meal timing and its impact on sleep Caffeine intake and sleep quality Managing travel between time zones Social jet lag Greg's sleep routine Enjoy! -- Connect w/ Greg: Website – humanos.me Research Gate I Twitter I Linkedin -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

Greg Lehman is on the show today and we're chatting all about pain science! Specifics include… The biopsychosocial model The relationship between pain and damage Phantom limbs Predictors of future pain and injury The role and response of nociceptors How are beliefs impact function The role of posture in daily life Form while using heavy loads The 'neutral zone' of a joint The biomechanics of running The myth of symmetry Visualization and single leg training Loading injuries for recovery Pain tolerance Practitioners setting people up to fail How fear impacts movement patterns Greg in regards to posture in daily life – "Don't care about it, I'm a movement optimist." My favourite line of the interview - "Poke the bear don't hump the shit out of it, no bear babies." Enjoy! -- Connect w/ Greg: Website – greglehman.ca Facebook | Instagram | YouTube | Twitter -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

Eric Helms PhD is back on the show and we're talking all about how to train for hypertrophy! Specifics include… Adherence - Optimal vs practical programming Volume – How many sets & reps you should be doing Intensity – What sort of loads produce growth Frequency – How often you should train Progression – Adding more weight to the bar Exercise Selection – How to prioritize certain exercises Rest Periods – Resting between sets Tempo – Faster vs. slower reps Eric's current training routine and goals -- Connect w/ Eric: Website – 3DMJ Muscle & Strength Pyramids MASS Research Review Facebook | Instagram | YouTube | Twitter -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

Andy Morgan is on the show today and we're talking about coaching clients online and what you should look for if you choose to work with someone! Specifics include… -What to do BEFORE you work with a coach -Coach and client trust -Overlooked aspects of coaching -Establishing a meaningful why -Why Andy doesn't post selfies -What drove him to start blogging -The potential harm of 'sweeping statements' -- Connect w/ Andy: Website – RippedBody -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

Dan Pardi PhD is on the show today and we're chatting all about one of my favourite topics, sleep! Dan is one of my favourite people in the health industry and he's got a real knack for being a scientific translator of sorts. I think you're going to really enjoy this one! Specifics include… What is sleep? Sleep stages What defines quality sleep? Light intensity and why it matters Sleep and decision making around food Sleep debt and performance The meaningful but invisible distinction Sleep drugs Alcohol and sleep How to set yourself up for the best sleep possible "You're giving yourself chronic disease by taking sleep drugs long term." – Dan Pardi -- Connect w/ Dan: Website - HumanOs Social – Facebook | Instagram | -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter -- Other Links: Dry Farm Wines - Website

Today is a myth busting episode, I'm dispelling 40 fitness fallacies that just won't seem to go away! Eating more fat burns more fat Weight training makes you bulky Breakfast is the most important meal Eating at night is bad High protein diets harm the kidneys Eating for your blood type Bulletproof coffee Fat burners Training with muscle soreness Fat burning foods Meal skipping is harmful Menopause and fat gain Starve or feed a cold And plenty more! Enjoy! -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

Austin Malleolo is on the show today and we're talking about his transformation from a troubled youth to Reebok's head CrossFit coach, 8th fittest man in the world in 2012, travelling 40 weekends a year and running 4 gyms...this dude has A LOT going on! 'I had two options at the time, either go to jail or go to the woods.' Enjoy! -- Connect w/ Austin: Reebok CrossFit One - Website The HAM Plan Website – Ham Plan Social – Facebook | Instagram | -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

Lyle McDonald is back and this is Part 2 of our 2-part interview on Female Fat Loss! Enjoy! -- Connect w/ Lyle: Lyle's Website – Body Recomposition The Book – The Women's Book Social – Facebook | Instagram | -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

Lyle McDonald is on the show today and this is Part 1 of our 2-part interview on Female Fat Loss! -- Connect w/ Lyle: Lyle's Website – Body Recomposition The Book – The Women's Book Social – Facebook | Instagram -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

Today I'm outlining exactly how to reach your fitness goals in 5 straight-forward steps with examples! Write them down and be specific Break them down & set mini-deadlines (include the HOW here) Have someone or something to hold you accountable Re-assess along the way Celebrate your wins Happy goal setting! -- Take the Four Tendencies Quiz HERE -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

Danny Lennon is on the show today and we're talking all about the Ketogenic Diet. Specifics include… What is ketosis? How can you tell you're in a state of ketosis? Is a Ketogenic diet better for fat loss? Common Keto diet mistakes & misconceptions Is supplementing with Keto products healthy? Ketone supplements inhibiting fat loss How to implement a 'Well Formulated Ketogenic Diet' Danny's experience with a Keto approach His daily diet right now What topics are exciting Danny at the moment? Other random thoughts on circadian rhythms & nutritional implementation -- Connect w/ Danny: Danny's Podcast – Sigma Nutrition Radio Website - Sigma Nutrition Social – Facebook | Instagram | Twitter -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

My client Jenn Kaminski is down 50 lbs after working with me for the last 8 months. This podcast is about her success, struggles, ups and downs throughout her N1 Nutritional Coaching experience to date. Specifics include… How Jenn and I started working together Juggling her new lifestyle with work Her past 'dieting' experiences What benefits she's noticed since shifting her lifestyle Improvement and management of her PCOS Mental and emotional struggles throughout the program Exercising her patience Her current and future goals and how they've changed -- Connect w/ Jenn: Facebook | Instagram | Twitter -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

Greg Nuckols is on the show today and we're talking about some of the primary differences between men and women's metabolisms, fat distribution patterns, appetites, muscle fiber types and hormones as well as some other random stuff…Enjoy! Deadlifting 250 lbs at 10-years old Youth sports & early athletic ability Growth phases throughout life Do men inherently have faster metabolisms than women? Metabolic health differences between men & women Fat distribution in men vs. women & the health impacts Appetite regulation differences between the sexes Muscle fiber type in men & women Can we 'alter' our muscle fiber type via different types of training? Using fat vs. carbs for fuel during exercise in different fiber types Exercise intensities on a Ketogenic diet -- Greg's Website – https://www.strongerbyscience.com/ MASS Research Review – https://www.strongerbyscience.com/mass/ Greg's Social - Facebook Article Reference – Sex Differences in Training and Metabolism Andy Galpin's Physiology – Part 1 | Part 2 | Part 3 - Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect w/ Marcus: Facebook | Instagram | YouTube | Twitter

Today I'm addressing all the factors (13 to be exact) that impact your scale weight day to day and how to use the scale to your advantage when it comes to fat loss. Enjoy! -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect: Facebook | Instagram | YouTube | Twitter

Jeff Rothschild is a registered dietician (RD) with a masters degree in Nutritional Science and a board certified specialist in Sports Dietetics (CSSD). Today we're covering all things intermittent fasting! Topics include… What is fasting? Common fears and myths Benefits of fasting Various ways to implement fasting Does our physiology expect us to fast? Who fasting may not be for Eating during daylight hours' vs at night Coffee or bone broth while fasting Is fasting different for men vs women What Jeff eats on a daily basis Jeff's Website – eatsleep.fit The Course – Fasting Course Jeff's Social - Instagram | Facebook | Twitter -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect: Facebook | Instagram | YouTube | Twitter

The holidays can be tough on your waistline so here are my 25 top tips to manage your weight this holiday season. -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect: Facebook | Instagram | YouTube | Twitter

Stephan Guyenet is a writer, international speaker & science consultant with a PhD in neuroscience from the University of Washington. His publications have been cited over 1800 times and he recently wrote and released his book 'The Hungry Brain – Outsmarting the instincts that make us overeat.' The economics of eating and optimal foraging theory What specific food properties the brain loves Learning to like vegetables Palate fatigue and sensory specific satiety Drinking honey by the liter, eating 5 pounds of meat in a sitting and chowing down on 20-30 oranges back to back All potato diets Is sugar really as bad as we think it is? The 'easiest' way to lose weight and reprogram your body fat set point What Stephan eats on a daily basis Optimizing your food environment for weight loss The Ideal Weight Program and Stephan's upcoming projects The Book - The Hungry Brain The Program – The Ideal Weight Program The Blog and Twitter -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect: Facebook | Instagram | YouTube | Twitter

We've got a Q&A episode today covering questions around... Juice fasts & juicing vs. blending Is 5 hours of sitting counteracted by 10,000 steps? Is green tea helpful for weight loss? How can I avoid skin conditions, rashes and breakouts? What do I do to prep for a photo shoot? Bunions and orthotics for foot health Healthy breakfast options Plant based eating for weight loss How much water should we drink? Does caffeine dehydrate you? -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect: Facebook | Instagram | YouTube | Twitter

Eric Helms is a coach, athlete, author, and educator with a Bachelors in fitness and wellness, a Masters in exercise science, a second masters in sports nutrition, a PhD in strength and conditioning, and is a research fellow at the Sports Performance Research Institute New Zealand. This dude is EDUCATED! Energy Balance – calories in calories out Macronutrients – protein, carbs & fat Micronutrients – vitamins & minerals Nutrient timing – meal frequency, skipping breakfast and protein around workouts Supplements – what role if any do they play in a healthy diet Behavior & Lifestyle – healthful habits and sustained weight loss What Eric eats for breakfast, lunch and dinner Eric's day to day routine and productivity tips Upcoming projects and what wakes Eric up in the morning The Website – 3DMJ The E-Books - Muscle & Strength Pyramid E-Books The Research Review – MASS Research Review Personal Instagram Author Instagram Facebook Research Gate Supplement Resource - Examine -- Would you like to be coached by Marcus? Contact him HERE! Online Nutritional Coaching Online Workout Design Personal Training Connect: Facebook | Instagram | YouTube | Twitter