Complete Human Performance Radio

Most supplements are worthless.

There's either no evidence they work, or good evidence that they don't work.

But that doesn't mean they're all bad. 

In some cases, it might be hard to get certain nutrients from food and taking supplements might be a good idea.

Kamal Patel, Direct of Examine.com, walks you through the supplements that actually work, how much to take, when to use them, and pretty much everything else you need to know. 

At the end of this interview, you'll know exactly which supplements might be worth taking and why.

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"Learned helplessness" is a state where someone has tried and failed enough times, that they basically expect to keep failing no matter what.

As a personal trainer, you'll have clients who never seem to be able to break out of bad habits. 

It's not that they can't change, it's that they don't think they can. They've lost all confidence in their ability to change their behaviors. 

In this podcast, personal trainer Dell Farrell, comes on Evidence Radio to give you some tips on how to deal with these clients.

By the end of the show, you'll have several practical methods for helping your PT clients rebuild their confidence to change.

On the surface, losing fat is simple.

You eat fewer calories than you burn, eat enough protein, and lift weights. 

But how you implement those principles can be confusing.

Should you carefully track your macronutrient intake?

Should you practice intuitive eating and just try to "eat less."

Should you cut out all sugar? 

In this podcast, Jay Scott and Armi Legge show you when you should use different methods for the best results.

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You've probably heard that cardio makes you small and weak. 

"It causes too much muscle damage, you'll overtrain."

"It's too catabolic."

"Cardio makes it impossible to get strong -- ever see a marathon runner squat?"

There's some truth to all of that. If you do cardio in the wrong way, you'll probably lose muscle and strength.

But if you use cardio properly, you can actually build more muscle and get stronger, not to mention stay healthier.

In this podcast, Alex Viada, an Ironman triathlete and 700+ pound deadlifter and squatter, explains exactly how to get all of the benefits of cardio, without the downsides. 

Did you enjoyed this podcast? Sign up for email updates from EvidenceMag.com to have all of the latest episodes and articles sent to your inbox.

People will never stop arguing over the best way to eat. 

There will always people who religiously defend their ideal macronutrient ratios, food groups or nutrient timing strategies.

You know most of those debates are silly. 

But you're also not 100 percent sure how to eat. Some of these crazy groups have good points. You're interested in taking the good and leaving the crazy.

This podcast is about how the rest of us should eat. The people like you, who want to stay healthy, perform well and live as long as possible, while enjoying your diet.

In this episode, Matt Fitzgerald, author of the book Diet Cults, shows you the most scientifically supported strategies for eating a healthy diet. 

If you follow his advice, you'll be able to stay lean and healthy and perform well, without driving yourself crazy over what you eat.

Enjoy this podcast? Sign up for email updates from EvidenceMag.com to get all of the latest episodes delivered to your inbox.

Training to build muscle can get comlicated, really complicated. 

You have to decide on your exercises, reps, sets and rest periods. 

Then you have to figure out how to organize your workouts over weeks and months to keep making progress. 

It's no surprise that so many people get "shiny object syndrome" and keep bouncing between programs. 

Most people don't know anything about programming, which is why they never get any bigger. 

In this podcast, Dr. Mike Israetel breaks down the seven priorities of training for bodybuilding, so you can focus on the things that really matter. 

Then, Mike goes through each principle and shows you how to adapt it to your goals.

By the end of this podcast, you'll know more about training for muscle growth than 95 percent of the people in your gym. 

Did you enjoy this interview? Then you'll probably like my book, Flexible Dieting. Click here to check it out. 

Dr. Mike Israetel comes on Evidence Radio to break down the science of eating to build muscle and lose fat. 

You know that calories, macronutrients, food quality and nutrient timing matter. The problem is that you're not sure how much they matter, or how to manipulate them effectively. 

In this episode of Evidence Radio, Mike simplifies the science behind dieting to lose fat and build muscle, so you can use your time in the most efficient way possible.  

Here are some of the main things you'll learn... 

- The most important nutritional principles for getting big, lean and strong. 

- How to effectively and easily track progress when bulking or cutting. 

- How fast can you gain muscle without (or with) steroids?

- How to adjust your calorie intake as your weight changes.

- Mike's method for setting macros for fat loss or muscle gain.

- The simple science behind nutrient timing.

In case you're wondering why I had Mike on the show, he has an impressive background as... 

- Head Science Consultant for Renaissance Periodization, a bodybuilding and powerlifting consultancy.

- Assistant Professor of Exercise Science at the University of Central Missouri.

- Former state, national and world record holding powerlifter.

- Competitive bodybuilder.

If you'd like to learn more about the science of fat loss and muscle gain, signup to get email updates from EvidenceMag for exclusive interviews, articles and deals.

Learning about fitness from articles and podcasts is one thing. 

Meeting researchers, coaches and authors in-person, is much better.

Getting to fitness conferences is expensive and time-consuming, so it's worth being picky about which ones you attend. In this podcast, Armi interviews Richard Lovatt about the upcoming EPIC Fitness Summit in Birmingham, England. 

Richard explains why he helped start The EPIC Summit, what makes it different from other fitness conferences and why you should attend next year. 

Look for a follow-up podcast about what Armi learned at The EPIC Summit in the next several weeks.

If you enjyoed this podcast, take a look at Armi's book, Flexible Dieting.

If you want to get lean, you have to improve your diet. 

With meal plans, you have a simple, structured way to make sure you eat the right amount to lose fat consistently. 

But they can also be extremely hard to stick to, socially problematic, and boring. 

Flexible dieting offers you more wiggle-room in your food choices, but many people want more structure than just "macros."

In this podcast, Armi Legge and Russell Taylor break down the pros and cons of both meal plans and flexible dieting so you can get the best out of both.

As you'll see, they both work. It's just leaning when and how to use each one that determines which is better for you. 

If you'd like to learn more about flexible dieting, check out Armi's book, Flexible Dieting.

Bodybuilding workout routines are like songs. 

New ones come and go, and most of them aren't that different. It's easy to get "hooked" on one for a few weeks before getting bored and trying a new one. 

But if you look at the songs that have endured over years or centuries, they all have common principles that make them great. I'm not a musician, so I won't pretend I know exactly what these are. But my musically inclined friends do, so I trust them. 

The same thing is true with bodybuilding workouts. No matter what new routines emerge, all successful workout plans will have some principles in common. And just like music, most people don't know what these principles are. 

In this podcast, you're going to learn what principles tie together many of the most successful bodybuilding programs. You'll learn about daily undulating periodization, wave loading, high volume versus low volume training, and much more. 

At the end, physique coach Russell Taylor will tell you how to make a a bodybuilding program that works for you.