Wherever you tune in, please rate/like/comment/subscribe to support the show. It's that easy to make my day :)

*All related links to articles below*

We've heard it all before from those sedentary types in our circles... "you're obsessed with that protein stuff", "you're gunna get fat, that can't be good for you". In today's episode, I explore whether there is any merit to these seemingly baseless accusations.

Supporting evidences:

Educational Video on MPS

PubMed 2006 - Dangerous Protein Dosage Review

(Download PDF full review paper of the above)

100g Protein Serving Study

Protein Bioavailability Hierarchy

Protein Absorption Rate Hierarchy

*Relevant links below*

In the late 40's / early 50's William Herbet Sheldon pioneered the idea of body types. These somatotypes, as he would call them, would have far reaching implications that had no basis in science whatever.

Despite this, he managed to turn all the right heads, leading to extremely defunct terminology to still be used today in shady marketing practices, designed to play on the uninformed and desperate punters of the fitness industry.

Today's episode will arm you with a massive BS detector!

Supporting links:

- The Great Ivy League Nude Posture Photo Scandal, by Ron Rosenbaum

- A short version of the above link

- Overview Paper on Somatotypes and Criminology (skip to the conclusion!)

*No links today. Keeping it anecdotal. Apply salt accordingly*

All the influencers compete to share that "one thing" they discovered which is amazing and the "best" way to achieve something.

Whether we believe their doctrine or not, it's hard not to exist in this world and be equally absolutist. You've got a problem? You want a solution. A singular answer. One thing.

Sadly, real life nor your body are so absolute. There is in fact nuance. And in today's episode, I share two cornerstones unique to you as an individual that throws the absolutism of the influencer's rulebook out the window.

Just a quick and open chat to you all before we get rolling once again. I will be adding timestamps to every episode now, along with any studies that need linking just below them.

I also want you all to know that episodes will no longer be weekly, for reasons I outline in the video. I need more time to delve more deeply into certain rabbit holes and stick to my commitment to bring you 100% BS free information. Finding the time around my life will mean episodes may be longer, but more detailed and of a higher quality. (That's the aim at least! Yikes!)

00.00 - What took me so long to get started again

03.32 - Observing points of development in the podcast of last year

05.28 - Looking at fitness podcasts in 2023 and the shift in public perception

08.13 - what to expect in future episodes

09.49 - A big fat thank you along with why I do this

There are many at this time of year getting stressed out and panicking over their diet. As if getting everyone presents wasn't stressful enough.

There is a fear of ruining months and maybe even a whole year's worth of work. Perhaps this was the one. The big year it all happened, and the most progress was made.

But alas - what about Christmas? Will all the hard work be undone? What about finding the strength to return to the gym after all that gorging and lounging around?

In today's episode yours truly explains how you can enjoy Christmas to your heart's content. Guilt free. And better still, come into 2024 kicking ass and getting stronger than ever before.

In the first ever video guest episode at BulletPoint Fitness, I speak to Dan Read.

Dan Read has experience on the Team GB Skeleton Team. In today's episode, expect to learn:

- What athlete training really looks like

- Sacrifices that must be made to compete

- The shocking lack of funding for athletes

- Dan's top 5 gym exercises...

... and more!

*Studies and resources below*

Share and Subscribe if you enjoyed today's episode and don't forget to click the alarm bell if you're listening on Spotify

Instagram & Threads - @bullet_point_fitness

While a lot is covered in today's episode, longer than typical, it's important to remember that today's analysis is the tip of the iceberg. I believe I've covered the biggest nodes of sleep health that apply to the everyday individual. But things like sleep apnoea, I didn't even have time for this time around.

Studies and Resources

Share and Subscribe if you enjoyed today's episode and don't forget to click the alarm bell if you're listening on Spotify

Instagram & Threads - @bullet_point_fitness

Minimalism is a dying art. Where is it written that gym sessions *have to be* an hour or more? This is not very conducive to those who are short on time but have the best intentions for their gym journey.

So in today's episode I'm talking easy to implement, but tough hard working strategies, that you can employ in a gym session of 20 minutes or less. It's surprising how much you can get done in 20 mins when that time is not saturated with staring at a phone, resting for ages or getting stuck chatting to fellow gym bros / gals!

*Supporting studies and links below*

Share and Subscribe if you enjoyed today's episode and don't forget to click the alarm bell if you're listening on Spotify

Instagram & Threads - @bullet_point_fitness

My favourite new response to such questions - it depends!

A lot of the time it really does depend. On what, we shall cover in today's episode. Expect to learn about reoxygenation of muscle fibres, lactic acid response, the gulf of results between a 1 minute rest and a 3 minute rest.

Supporting papers and studies:

Optimal Rest Time in Strength Training

Rest Time in Upper Body Resistance Training

Rest Pause Vs Traditional Rest Study

*Supporting studies and links below*

Share and Subscribe if you enjoyed today's episode and don't forget to click the alarm bell if you're listening on Spotify

Instagram - @bullet_point_fitness

Today, it seems to be Cold Plunge Vs Sauna in one of many of the "my thing is better than yours" arguments in fitness of today. So after my cold plunge episode, it seemed only fitting to cover sauna as well.

In my exploration down the sauna rabbit hole, it turns out, unlike cold plunge, we have a litany of studies and papers available to us, most of which confirm the positive outcomes from regular sauna sessions. These can range from offsetting dementia, to holding hypertensive levels of blood pressure at bay.

Episode supporting studies: