Text Di

Join me as I host Dr. Christle Guevarra, DO, MS, CAQSM
 
Dr. Guevarra holds a Master of Science in Chemistry from the University of Wisconsin-Madison and a Doctor of Osteopathic Medicine from Western University of Health Sciences. Christle completed her Family Medicine residency at Crozer Health in Pennsylvania, where she was recognized as "Resident of the Year." She further specialized by completing a Sports Medicine fellowship at the University of Nevada, Las Vegas.
 
Currently, she maintains a private telemedicine medical practice, co-authored the book Bodybuilding Anatomy, and serves as the Production Manager for the Renaissance Periodization YouTube channel. As a strong advocate for the principle that "Exercise is Medicine," Christle firmly believes in practicing what she preaches. A former competitive powerlifter, she now enjoys lifting and training in Brazilian Jiu-Jitsu.

Support the show

You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.

Music is

Urban Traffic Hip Hop
By Trending Music

Photo by Boris Kuznetz

Text Di

Controlling the Controllables with Coach Dom Clegg

In this episode, I sit down with Coach Dom Clegg — performance coach, mindset mentor, and founder of A1PHA Pack — to dive into the powerful idea of controlling the controllables.

From the locker room to life’s toughest moments, Dom brings a wealth of experience in high-performance coaching that goes far beyond sports. His mindset tools are rooted in discipline, emotional regulation, and strategic self-talk — and they’re exactly what so many of us need when the world feels out of our hands.

Whether you're facing a challenging season, trying to build resilience, or just want practical tools to reset your focus, Dom’s approach will give you the clarity to act — not just react.

Expect real talk about:

• How to filter out distractions and focus on what you can control
• Turning pressure into performance
• The power of identity and routine
• And how sports psychology can make you mentally tougher in every area of life

Connect with Dom:
 Instagram: @coachdomclegg
Website: www.a1phapack.com
Email: [email protected]

Support the show

You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.

Music is

Urban Traffic Hip Hop
By Trending Music

Photo by Boris Kuznetz

Text Di

The aging process begins earlier than most women realize. Around 35, subtle shifts in hormones start affecting everything from energy levels to how and where your body stores fat. Yet few women understand why their trusted fitness and nutrition approaches suddenly stop working.

Virginia Kinkel returns to the Bodyholic podcast to unpack this critical transition period and offer science-backed strategies for women navigating the complex terrain of midlife fitness. She reveals why the conventional wisdom of "eat less, do more cardio" not only fails women over 35 but can actually accelerate the very problems they're trying to solve.

At the heart of this conversation is an urgent message: strength training isn't just beneficial for women over 35—it's essential preventative medicine. Virginia explains the physiological changes driving sarcopenia (age-related muscle loss) and how properly challenging your muscles through resistance training directly counteracts this process. You'll discover why mobility preservation becomes increasingly vital and how seemingly simple abilities like getting up from the floor determine independence as we age.

The discussion introduces Virginia's "Triangle Theory"—a sustainable framework balancing exercise, nutrition, and lifestyle factors. She offers practical guidance on what constitutes true strength training (hint: it's not what many women think), why protein and complex carbohydrates become more critical after 35, and how daily movement patterns matter more than isolated workout sessions.

Whether you're already experiencing these changes or want to prepare for the decades ahead, this episode provides a refreshingly honest look at female physiology without shame or empty promises. It's about working with your changing body rather than against it—a perspective that transforms the conversation around aging from dread to empowerment.

Support the show

You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.

Music is

Urban Traffic Hip Hop
By Trending Music

Photo by Boris Kuznetz

Text Di

The fitness world is awash with recovery methods promising miraculous results, but what does science actually tell us about cold water immersion? This deep-dive episode cuts through anecdotal claims to reveal compelling evidence about ice baths and their effects on your training outcomes.

Dr. Brad Schoenfeld's groundbreaking meta-analysis takes center stage as we examine how post-exercise cooling impacts muscle growth when combined with resistance training. The findings are eye-opening: cold water immersion appears to diminish key cellular pathways essential for hypertrophy, including mTOR-C1 signaling, ribosome biogenesis, and satellite cell activity. This isn't just theoretical—it's a fundamental biological explanation for why that refreshing ice bath might be sabotaging your muscle-building efforts.

We then explore brand new research from 2025 investigating how cold water immersion affects acute recovery and next-day performance. The results reveal a nuanced picture: while CWI shows mixed effects on specific neuromuscular markers, it ultimately doesn't enhance overall recovery or subsequent performance 24 hours later. This challenges conventional wisdom and forces us to reconsider when ice baths might be appropriate.

The episode culminates with practical applications drawn from these scientific insights. For those prioritizing muscle growth, the evidence suggests avoiding cold water immersion immediately after resistance training. However, athletes requiring rapid recovery between same-day performances might still benefit from CWI's effects on perceived fatigue. The key takeaway? Recovery isn't one-size-fits-all—it must align with your primary training goals. Subscribe to Bodyholic for more evidence-based insights that help you make smarter fitness decisions and build a body you love, based on facts, not fads.

 PMCID: PMC11235606  PMID: 40318171 

Support the show

You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.

Music is

Urban Traffic Hip Hop
By Trending Music

Photo by Boris Kuznetz

Text Di

The supplement industry has exploded from a $1 billion market in the 1990s to over $50 billion today, but with this growth comes confusion, misinformation, and products that prioritize marketing over efficacy. In this eye-opening conversation with Daniel Herman, founder of BioSynergy, we cut through the noise to reveal what actually matters when choosing supplements.

Daniel shares the fascinating origin story behind his company – born from frustration after being rudely dismissed by another supplement company owner during a workout. This sparked a journey that would lead to creating science-backed products starting with Creatine Plus, the first creatine supplement in capsule form with a two-phase system.

We dive deep into the concerning industry practices consumers should watch for, from diluted protein content to misleading front-of-package claims. Daniel emphasizes the importance of examining nutritional information per 100g rather than per serving, as serving sizes can be manipulated to disguise inferior products.

The conversation takes a particularly interesting turn when discussing creatine supplementation and its benefits beyond muscle performance. Despite research dating back to 1919, creatine continues to reveal new advantages for cognition, beauty, and overall health – with women potentially having more to gain than men, though only about 30% currently consider taking it.

Whether you're a supplement skeptic or enthusiast, this episode delivers practical wisdom for navigating an increasingly complex marketplace. You'll learn how to identify quality products, understand personalization approaches, and recognize that consistency is key – many supplements require weeks or months of regular use before showing meaningful results.

Ready to make smarter choices about what you're putting in your body? Listen now and discover why, as Daniel puts it, "one scoop of quality is worth two of cheap" when it comes to supplements that support your health and performance goals.

Support the show

You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.

Music is

Urban Traffic Hip Hop
By Trending Music

Photo by Boris Kuznetz

Text Di

The gut microbiome serves as a crucial regulator of muscle growth and fitness performance through nutrient absorption, inflammation control, and neurotransmitter production. Your digestive health creates a foundation for building muscle, improving recovery, and maintaining consistent training performance.

• Gut bacteria help break down proteins into amino acids essential for muscle development
• Healthy gut lining ensures efficient absorption of nutrients into the bloodstream
• Gut health significantly impacts body-wide inflammation that can hinder muscle recovery
• Research shows athletes possess more diverse gut microbiomes than non-athletes
• Your gut produces about 90% of your body's serotonin, affecting mood, sleep, and training consistency
• Aim to consume 30+ different plant foods weekly for optimal microbiome diversity
• Prioritize 25-35 grams of fiber daily from whole foods to fuel beneficial gut bacteria
• Incorporate prebiotic foods (garlic, onions, asparagus) and probiotic-rich foods (yogurt, kefir, kimchi)
• Stay hydrated with at least half your body weight in ounces of water daily
• Reduce gut irritants like excessive alcohol, caffeine, and ultra-processed foods

Carpenter, S. (2012, September 1). That gut feeling. Monitor on Psychology, 43(8). https://www.apa.org/monitor/2012/09/gut-feeling

Dai, Z., Wu, Z., Hang, S., Zhu, W., & Wu, G. (2015). Amino acid metabolism in intestinal bacteria and its potential implications for mammalian reproduction. Molecular Human Reproduction, 21(5), 389–409. https://doi.org/10.1093/molehr/gav003

Frampton, J., Murphy, K. G., Frost, G., & Chambers, E. S. (2021). Higher dietary fibre intake is associated with increased skeletal muscle mass and strength in adults aged 40 years and older. Journal of Cachexia Sarcopenia Muscle, 12(6), 2134–2144. https://doi.org/10.1002/jcsm.12820

Giron, M., Thomas, M., Dardevet, D., Chassard, C., & Savary-Auzeloux, I. (2022). Gut microbes and muscle function: Can probiotics make our muscles stronger? Journal of Cachexia Sarcopenia Muscle, 13(3), 1460–1476. https://doi.org/10.1002/jcsm.12964

Li, G., Jin, B., & Fan, Z. (2022). Mechanisms involved in gut microbiota regulation of skeletal muscle. Oxidative Medicine and Cellular Longevity, 2022, 2151191. https://doi.org/10.1155/2022/2151191

McKeown, N. M., Fahey, G. C., Jr., Slavin, J., & van der Kamp, J. W. (2022). Fibre intake for optimal health: How can healthcare professionals support people to reach dietary recommendations? BMJ, 378, e054370. https://doi.org/10.1136/bmj-2020-054370

Nogal, A., Valdes, A. M., & Menni, C. (2021). The role of short-chain fatty acids in the interplay between gut microbiota and diet in cardio-metabolic health. Gut Microbes, 13(1), 1–24. https://doi.org/10.1080/19490976.2021.1897212

Ross, R. E., VanDerwerker, C. J., Saladin, M. E., & Gregory, C. M. (2023). The role of exercise in the treatment of depression: Biological underpinnings and clinical outcomes. Molecular Psychiatry, 28(1), 298–328. https://doi.org/10.1038/s41380-022-01819-w

Sato, K., Hara-Chikuma, M., Yasui, M., Inoue, J., & Kim, Y. G. (2024). Sufficient water intake maintains the gut microbiota and immune homeostasis and promotes pathogen elimination. iScience, 27(6), 109903. https://doi.org/10.1016/j.isci.2024.109903

Support the show

You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.

Music is

Urban Traffic Hip Hop
By Trending Music

Photo by Boris Kuznetz

Text Di

What really happens when someone prepares for a bodybuilding competition? Virginia Kinkel pulls back the curtain on the shocking realities that competitors face – and they go far beyond just diet and exercise.

Kinkel, a 20-year fitness industry veteran who's been competing since 2012, explains how competition prep demands absolute prioritization in your life. Forget flexible eating or spontaneous outings – she describes bringing Tupperware meals to social events while friends enjoy wine tours, and packing frozen meals as carry-on luggage when traveling. This shift from being generally fitness-focused to competition-ready represents a psychological hurdle many aren't prepared for.

Most surprisingly, Virginia candidly states that "competing is not healthy." The extreme caloric manipulation, potential dehydration practices, and psychological strain create significant physical and mental challenges. She draws fascinating parallels between post-competition recovery and postpartum experiences – both involve dramatic physiological changes paired with the sudden disappearance of a driving goal. Without proper support systems, many competitors struggle with dramatic rebounds after stepping off stage.

The conversation reveals behind-the-scenes details most people never consider: standing completely naked while strangers apply spray tan to every crevice, the distinctive smell of competition tan that can trigger emotional responses years later, and the data-driven approach Virginia takes by tracking precise body composition changes throughout her preparation.

For those considering competition, Virginia emphasizes understanding the timeline and commitment required. While she doesn't discourage aspiring competitors, she stresses the importance of entering with realistic expectations. The most successful competitors approach the sport with an athlete's mentality – viewing judges' feedback as valuable data rather than personal criticism, and maintaining perspective about the difference between pursuing competitive excellence versus overall health.

Whether you're curious about the competitive fitness world or contemplating stepping on stage yourself, this eye-opening conversation provides crucial insights from someone who truly understands the journey from both personal experience and professional expertise: Virginia Kinkel. Subscribe now and share this episode to help others understand what competing really entails.

Support the show

You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.

Music is

Urban Traffic Hip Hop
By Trending Music

Photo by Boris Kuznetz

Text Di

Dive into the science of macronutrients with nutrition expert John Ybarra from Carbon Diet Coach as we unpack the often misunderstood world of macro tracking. This conversation transforms what many view as restrictive into something refreshingly accessible and sustainable.

John explains how flexible dieting prioritizes protein first, then allows personal preference for carbs and fats—eliminating "forbidden foods" while still supporting your goals. We explore how Carbon Diet Coach's smart algorithms provide personalized recommendations and weekly adjustments, mimicking the guidance of a personal nutrition coach at a fraction of the cost.

What sets this approach apart is the recognition that nutrition tracking is simply a learnable skill, comparable to other areas where you've already developed expertise. "If you're successful in other areas of your life where structure is needed, you have the requisite skills to succeed with nutrition tracking," John emphasizes, making the whole process feel attainable rather than overwhelming.

The episode offers practical strategies for maintaining progress while traveling or eating out, including using Carbon's calorie planner to allocate more calories for special occasions and techniques for logging restaurant meals. We also discuss the importance of protein supplementation, especially as we age, and the well-researched benefits of creatine for both performance and cognitive health.

Perhaps most valuable is John's emphasis on self-compassion: "You're not going to be perfect, especially if this is new to you. You have to give yourself grace." This perspective shift—viewing tracking as a skill to develop rather than a restriction to endure—can transform your relationship with nutrition while still moving you toward your fitness goals.

Download Carbon Diet Coach today and join us for the upcoming Bodyholic Protein Challenge on April 28th, 2025. Your journey to understanding macronutrients starts here!

Support the show

You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.

Music is

Urban Traffic Hip Hop
By Trending Music

Photo by Boris Kuznetz

Text Di

Ever wonder why some wellness professionals struggle financially despite exceptional skills and genuine passion? The secret might be simpler than you think.

Meet Alison Katschkowsky, a 30-year fitness industry veteran who rebuilt her entire business after losing everything during the pandemic. Today, she's revealing the exact strategies that helped her create her dream business model—one that generates multiple revenue streams without requiring 80-hour workweeks or constant hustle.

Whether you operate primarily in-person or online, this episode provides concrete steps to diversify your offerings, leverage your natural strengths, and build a business that supports your lifestyle rather than consuming it. Alison's hard-won wisdom shines through when she shares how she navigated losing everything in 2020 and emerged stronger with a future-proofed approach to wellness entrepreneurship.

Tune in for her podcast ‘The Ultimate Journey of Self Care’  and ‘Creating the World’s Best Client Experiences’ across most platforms.

Ready to transform your wellness practice into a sustainable, fulfilling business? This conversation might just be the roadmap you've been seeking. Subscribe now and share with a wellness professional who deserves to thrive doing what they love.

Support the show

You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.

Music is

Urban Traffic Hip Hop
By Trending Music

Photo by Boris Kuznetz

Text Di

Ever wondered if that post-workout soreness means you're making progress or potentially sabotaging your gains? This deep dive into the fatigue spectrum reveals crucial distinctions that could save your training regimen—and possibly your athletic career.

The fitness world glorifies the "no pain, no gain" mentality, but understanding the nuances between beneficial fatigue and dangerous overtraining is paramount for long-term success. We break down the science behind three distinct states: Functional Overreaching (FOR), the strategic temporary overload that leads to performance improvements; Non-Functional Overreaching (NFOR), when recovery becomes insufficient and fatigue lingers for weeks; and Overtraining Syndrome (OTS), the severe condition that can sideline athletes for months or even years.

Most athletes recognize Delayed Onset Muscle Soreness (DOMS), but few understand how it differs from more serious fatigue states. While DOMS typically resolves within a week and indicates positive adaptation, NFOR and OTS involve systemic symptoms including persistent performance declines, hormonal disruptions, mood changes, and immune suppression. Sleep emerges as the cornerstone of effective recovery—not merely passive rest but an active regenerative state where growth hormone peaks, protein synthesis accelerates, and muscles receive crucial nutrients for repair. For college athletes especially, who navigate intense training alongside academic and social stressors, recognizing early warning signs could prevent career-threatening overtraining.

Ready to train smarter, not just harder? Listen now to learn how to maximize your gains while protecting your body's capacity to adapt and grow stronger! Don't forget to share with your training partners who might be pushing too hard without adequate recovery.

doi: 10.1542/peds.2023-065129

doi: 10.1136/bjsports-2024-IOC.320

doi: 10.1123/cssep.2019-0006

doi: 10.1007/s40279-014-0253-z

Support the show

You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.

Music is

Urban Traffic Hip Hop
By Trending Music

Photo by Boris Kuznetz