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Episode Summary:
Welcome to The No Cap Health Show, a podcast inspired by Dr. Brian Boxer Wachler’s extremely popular TikTok channel with over 2.5 million followers. Every week, Dr. Brian uses a light-hearted approach and shares health trends popular on the app. Using his decades of experience in medicine and ability as an expert researcher he confirms (No Cap) or debunks (Cap) the topic and shares best practices with listeners. New episodes will be released every Wednesday.
In this episode, Dr. Brian welcomes Olympic Gold Medalist, Susan Francia to the show to break down today’s topic: Can Stomach vacuums Give You 6-Pack Abs? Susan provides some insights into her own training regiment, including diet and exercise routines she follows. She talks about why she tries to avoid supplements, the importance of stretching and how weight-lifting, along with caloric deficit, can help with your core and ab muscles.
If you’re enjoying the show, we’d love it if you leave the show a Rating & Review at RateThisPodcast.com/NoCap.
Episode Sponsor
RevitalVision - https://www.revitalvision.com/
Key Takeaways
02:26 – Dr. Brian opens the show by reading a listener review and thanking today’s sponsor, RevitalVision
03:06 – Dr. Brian introduces today’s special guest, Olympic Gold Medalist Susan Francia, who joins the show to discuss today’s topic, Can Stomach Vacuums Give You 6-Pack Abs?
05:27 – Susan reflects on some of the highlights of her illustrious career
12:18 – Susan provides recommendations to anyone looking to achieve 6-Pack Abs
16:14 – Susan shares weight-lifting exercises that can help to safely increase their metabolism to burn more calories
17:13 – Common weight-lifting mistakes Susan has observed in her experience
18:45 – Dr. Brian and Susan break down another TikTok video about stretching
20:31 – Other habits and routines that Susan incorporated during training and competing
23:18 – Dr. Brian and Susan discuss lactic acidosis and the role of sodium bicarbonate
26:48 – Dr. Brian thanks Susan for joining the show, provides the No Cap Recap for today’s episode and encourages listeners to reach out and Rate and Review this podcast on RateThisPodcast.com/NoCap.
Tweetable Quotes
“Abs are made in the kitchen and that’s very true. You have to look at what you’re eating. It’s very simple math. You have to restrict your calories to how much you’re burning. And then the other thing is, of course, fitness. It’s really important to just do both in moderation.” (12:31) (Susan)
“I think it is important to have dynamic movements for your warm-up because that will actually get your body warmed up. If you do just static stretches though, that can sometimes lead to injury.” (19:40) (Susan)
“I try to avoid supplements to be honest. My biggest thing is I want to eat really well. I want to eat clean, but it’s also ok to have ice cream here and there.” (20:46) (Susan)
“Vacuums might be helpful for breathing, but you will not get a washboard stomach from it. The only way to do that is with caloric deficit, where your body is burning more calories than you’re consuming. And weight-lifting can be really important to help with that.” (27:27) (Dr. Brian)
Links Mentioned
Dr. Brian’s Website
Dr. Brian’s TikTok
Dr. Brian’s Instagram
Susan’s Website
Please remember, Dr. Brian is a doctor, but he is not your doctor. He is here to provide general information, not medical advice, so you should always check with your doctor before relying on any information.
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