Deadlifts and Pizza

In this episode, we talk about:

• Increasing carbs may be the secret to feeling better.

• Two Truths & A Lie: your body can only absorb and utilize around 30-40g of protein per mean, consuming about 2.2 to 3.1g of protein per kg of fat free mass is the upper limit where more protein = more muscle, The anabolic window lasts much longer than 30 minutes post workout and total daily protein matters more. 

• Crazy influencer quotes

• Why protein is so important for the body on top of building muscle and repairing tissue

• Why Macros aren’t the only thing that matter

Links:

Jaime’s Free Training Program

Laura’s Free Training Program

Laura’s Free Power Training Program

Join the Squad

Websites:

www.strengthbyjaimebarroso.com

www.laselitetraining.com

Instagram:

@deadliftsandpizzapodcast

@liftwithlauras

@strengthbyjaimebarroso

Questions or comments? Topic Suggestions? Email us!

[email protected]

In this episode, we talk about:

• The three energy pathways- ATP-CP, Glycolysis, and aerobic

• Adaptations of the heart with aerobic, Hiit, and strength training.

• Trying a pilates class and F45 class. Then giving them a grade.

• Why Jaime’s heated about what her Mom’s orthopedic specialist told her

• Question 1: Do you continue to lift when you have a flare up of fibromyalgia? 

• Question 2: I’m turning 50 and want to build muscle and protect my bones. Where do I start?

Links:

Jaime’s Free Training Program

Laura’s Free Training Program

Laura’s Free Power Training Program

Join the Squad

Websites:

www.strengthbyjaimebarroso.com

www.laselitetraining.com

Instagram:

@deadliftsandpizzapodcast

@liftwithlauras

@strengthbyjaimebarroso

Questions or comments? Topic Suggestions? Email us!

[email protected]

In this episode, we talk about:

• Testing your strength at the end of a program

• Broad Jumps- What’s a good distance

• Heart rate zones & zone 2 cardio

• Two Truths & a Lie- combining weights with cardio is a good way to increase strength and cardiovascular capacity, untrained people can achieve some cardio benefits from strength training workouts, when your heart rate rises during strength training you are getting the same cardiovascular benefits as that heart rate during cardio. 

• Differences in the adaptations between cardio and strength training

• Study 1: Does the type of dietary fat we consume influence whether it’s more likely stored or burned?

• Study 2: Does the amount of protein required to maximize muscle protein synthesis increase as you get older?

Links:

Jaime’s Free Training Program

Laura’s Free Training Program

Laura’s Free Power Training Program

Join the Squad

Websites:

www.strengthbyjaimebarroso.com

www.laselitetraining.com

Instagram:

@deadliftsandpizzapodcast

@liftwithlauras

@strengthbyjaimebarroso

Questions or comments? Topic Suggestions? Email us!

[email protected]

In this episode, we talk about:

• The morpheus app- recovery, max heart rate, resting heart rate and HRV

• Jaime training for a taekwondo competition

• The importance of zone 2

• How to get more zone 2 in when you’re busy

• We’re feeling stronger and more athletic after triphasic training.

• Laura’s coaching corner - setting up a plan for Jaime to become more athletic

• Ankle dorsiflexion: what number should you aim for

Links:

Jaime’s Free Training Program

Laura’s Free Training Program

Laura’s Free Power Training Program

Join the Squad

Websites:

www.strengthbyjaimebarroso.com

www.laselitetraining.com

Instagram:

@deadliftsandpizzapodcast

@liftwithlauras

@strengthbyjaimebarroso

Questions or comments? Topic Suggestions? Email us!

[email protected]

In this episode, we talk about:

• Training kids. What should they work on and focus on?

• Benefits of gymnastic rings

• Why are L-sits so harder?

• A study on maintaining weight loss after taking a GLP1

• A study comparing a keto diet to a plant based high carbohydrate diet, and their impact on weight loss, and appetite regulation.

• Ranking diet & diet strategies from S-F tier. 

• Keto

• Paleo

• Intermittent fasting/time restrictive feeding

• One meal a day

• Mediterranean diet

• Macro Tracking

• Weight watchers

• Carnivore

• Vegan 

• Low fat

• Whole food diet

Links:

Jaime’s Free Training Program

Laura’s Free Training Program

Laura’s Free Power Training Program

Join the Squad

Websites:

www.strengthbyjaimebarroso.com

www.laselitetraining.com

Instagram:

@deadliftsandpizzapodcast

@liftwithlauras

@strengthbyjaimebarroso

Questions or comments? Topic Suggestions? Email us!

[email protected]

In this episode, we talk about:

• Should you train hard if you have a low recovery score or HRV, and how will that affect your adaptations? 

• Nordic hamstring curls with a pause- brutal!

• How your body processes carbohydrates

• Insulin’s role in fat storage and stopping muscle breakdown

• Good carbs & bad carbs- should really be categorized as slow digesting and fast digesting carbs

• Q&A

• What is the best source of protein?

• How can I get 100g of protein per day without it feeling so overwhelming?

• I'm 66. I have lived all my life, but I am curious about macros at this age? There is simply so much information out there that isn't correct. Any suggestions?

Links:

Jaime’s Free Training Program

Laura’s Free Training Program

Laura’s Free Power Training Program

Join the Squad

Websites:

www.strengthbyjaimebarroso.com

www.laselitetraining.com

Instagram:

@deadliftsandpizzapodcast

@liftwithlauras

@strengthbyjaimebarroso

Questions or comments? Topic Suggestions? Email us!

[email protected]

In this episode, we talk about:

• Squishy hunting

• Laura’s love of football

• Isometric training

• Overcoming Isometrics & Yielding Isometrics, and the benefits of each

• Post activation potentiation with overcoming isometrics

• Isometric pauses and benefits

• Q&A

• I’m new to lifting. If I strength train 3 times per week, should I do cardio and walking on the other days?

• My pecs are overdeveloped because of my job, what exercises should I focus on to improve this?

• When strength training what percentage of Protein and Carbs should I be getting? Including before and after workouts?

Links:

Jaime’s Free Training Program

Laura’s Free Training Program

Laura’s Free Power Training Program

Join the Squad

Websites:

www.strengthbyjaimebarroso.com

www.laselitetraining.com

Instagram:

@deadliftsandpizzapodcast

@liftwithlauras

@strengthbyjaimebarroso

Questions or comments? Topic Suggestions? Email us!

[email protected]

In this episode, we talk about:

• Alani energy drinks

• Legion supplements - using only proven ingredients and therapeutic doses

• You can’t do it all. Focusing on too many things at once is counterproductive

• The importance of recovery

• Focus on getting better at only 1-2 things at once, and do things in seasons if you have multiple goals. 

• Putting hip strengthening exercises at the beginning or end of a workout

• Dr Rhonda Patrick- viral clip talking about how blending bananas with your blueberries is ruining the benefits of the blueberries. Is this actually true? Sorta. 

• Polyphenol oxidase, antioxidants, dopamine, anthocyanins

• Dr Stephanie Estima getting unwarranted backlash

• Different squat stances based in anatomy

• The Creepy Squat

• How to recomp, and build core strength

• High reps low weight vs low reps heavy weight. 

Links:

Jaime’s Free Training Program

Laura’s Free Training Program

Laura’s Free Power Training Program

Join the Squad

Websites:

www.strengthbyjaimebarroso.com

www.laselitetraining.com

Instagram:

@deadliftsandpizzapodcast

@liftwithlauras

@strengthbyjaimebarroso

Questions or comments? Topic Suggestions? Email us!

[email protected]

In this episode, we talk about:

• Jaime's wild "Miss Terry" saga trying to rescue leftover food from a hotel wedding hall before it got thrown out (three takeaway boxes never felt so hard-won)

• A new velocity loss squat study: Effects of velocity loss (how close to failure you are) on hypertrophy, strength, power, and muscular endurance. How close to failure do you need to get to see improvements? The results may surprise you.

• Laura's theory on why volume drives muscle growth but coordination drives strength.

• Two studies on diet breaks and refeed days: whether planned breaks from a calorie deficit actually help you lose more fat, keep more muscle, and stick to the plan better

• How Laura and Jaime each personally handle diet breaks, and why constant tracking can backfire

Extended Show Notes:

Do Diet Breaks Help You Lose Fat? Plus, Do You Need to Train to Failure to Build Muscle?

Links:

Jaime’s Free Training Program

Laura’s Free Training Program

Laura’s Free Power Training Program

Join the Squad

Websites:

www.strengthbyjaimebarroso.com

www.laselitetraining.com

Instagram:

@deadliftsandpizzapodcast

@liftwithlauras

@strengthbyjaimebarroso

Questions or comments? Topic Suggestions? Email us!

[email protected]

In this episode we discuss:

• Achieving fitness freedom- getting your body to a place where you like the way you look, but it’s also easily maintainable. Teaching your body to be a calorie burning machine.

• Phase 1: The planning, practice, & learning phase

• Phase 2: The novice phase. Push maintenance calories & focus on performance & getting stronger

• Phase 3: The fun phase. This is where you have a good foundation and you can start focusing on different goals. 

• Phase 4: The freedom phase. This is where you have earned the freedom to do what you want. 

Links:

Jaime’s Free Training Program

Laura’s Free Training Program

Laura’s Free Power Training Program

Join the Squad

Macro Calculator

Websites:

www.strengthbyjaimebarroso.com

www.laselitetraining.com

Instagram:

@deadliftsandpizzapodcast

@liftwithlauras

@strengthbyjaimebarroso

Questions or comments? Topic Suggestions? Email us!

[email protected]