In todays' episode, Will & Gary break down a Precision Nutrition Research insider discussing research on different phenotypes and the possible effect our genes have on if we gain weight easier or not.

We found the research very interesting and lay out some actionable steps based on the findings.

Thanks for listening!

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Website: bit.ly/coastal-nutrition-coaching

Social:

Gary's Instagram: https://www.instagram.com/garydeagle

Will's Instagram:

https://www.instagram.com/grillshively

In todays' episode, Will & Gary talk about how easy it is to eliminate self-care first in times of overwhelm.

While this can be an easy quick fix to a time and stress problem, the reality is exercise and healthy eating help reduce our stress and contribute to us being our best...

So it is important to just dial back, but not eliminate our attention paid to our own self-care so that we can continue to be our best for our other priorities in life.

Thanks for listening!

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Website: bit.ly/coastal-nutrition-coaching

Social:

Gary's Instagram: https://www.instagram.com/garydeagle

Will's Instagram:

https://www.instagram.com/grillshively

In today's episode, Gary and Will dig into priorities and complicated nuances about them.

A big key with this is taking a close look at our actions and not just our intentions.

It is easy to fall into the trap that we do prioritize our exercise and eating because we INTEND to.

But our actions tell another story.

Another common story we tell ourselves is that we CAN'T prioritize them because of other things, but if we dig deep enough this often is not the actual case.

Today's episode goes into the details of how we can shed light on our process of prioritizing and ways to improve it.

Thanks for listening!

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Website: bit.ly/coastal-nutrition-coaching

Social:

Gary's Instagram: https://www.instagram.com/garydeagle

Will's Instagram:

https://www.instagram.com/grillshively

In today's episode, Gary and Will look at the history of diets and discuss popular fad diets of the past and today.

The coaches dive into why various ones can work and also could not work, depending on the individual.

They also dive into the perils of following any of these approaches for too long and what to do instead.

Thanks for listening!

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Website: bit.ly/coastal-nutrition-coaching

Social:

Gary's Instagram: https://www.instagram.com/garydeagle

Will's Instagram:

https://www.instagram.com/grillshively

Timestamps:

0:00- Intro

1:15 - Cabbage and Urine Diet

3:05 - Tying Identity to Diet

4:00 - The Insulin Theory of Obesity

9:15 - Finding Your Method

11:51 - Arsenic Diet Pills

13:10 - The Tapeworm Diet

14:30 - Alli Diet Pills

15:40 - Reach for a Lucky Diet

18:15 - The Sleeping Beauty Diet

23:30 - The Blood Type Diet

27:00 - The Egg and Wine Diet

29:28 - The South Beach Diet

30:43 - The Lamb Chop and Pineapple Diet

34:30 - Marilyn Monroe's Diet

In today's episode, Gary and Will sit down with Amanda Ward, a licensed professional counselor and wellness coach.

We dig into the importance of personalizing your health and fitness journey with everything from your reason why to the amount of time and effort you have to give.

A big key in all this is taking smaller steps and avoiding the all-or-nothing mindset and approach. We did into some ideas of what this can look like.

You do not want to miss this episode.

Thanks for listening!

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Website: bit.ly/coastal-nutrition-coaching

Social:

Gary's Instagram: https://www.instagram.com/garydeagle

Will's Instagram:

https://www.instagram.com/grillshively

Amanda's Website:

https://www.awardinglife.com/

Amanda's Instagram:

https://www.instagram.com/awardinglife/

Timestamps:

0:00 - Introduction

1:50 - Exercise for Losing Weight?

3:40 - What It Means to be Human

5:20 - Personalization of Exercise

8:38 - The 5 Whys

10:18 - Clarity Exercises

13:10 - Doing the Hard Mental Work Pays Off

14:40 - What is Stored Body Fat?

17:27 - Reframe Your Mindset Towards Exercise

18:50 - Your 'Why' Will Change

22:20 - "I'm Not a Workout Person"

23:40 - Exercise as We Age

25:18 - Golden Girls vs Sex in the City

27:55 - What's Right for Me Right Now?

30:36 - Autoregulation is an Advanced Technique

32:40 - Having an External Set of Eyes

34:20 - Being Kind to Yourself

36:20 - Gary's Clarity Word

38:40 - Emotions and the Nervous System

41:20 - Gut/Brain Connection

42:40 - The Milkshake Study

46:15 - Why It Gets Easier Over Time

50:37 - Having a Coach

53:27 - The Wrap-Up

54:15 - Feeling Satisfied With Your Day

55:15 - Start Small With One Thing

58:07 - Creating Experiences

1:01:10 - Putting Boundaries Around Habits and Experiences

1:03:05 - Gary and Will Feeding Their Dogs

In today's episode, Gary and Will talk about the "perfect time" mindset and why waiting for it normally leads to the 'nothing' side of all-or-nothing.

The alternative is doing something and focusing on smaller steps with your exercise and nutrition.

The coaches break down some habits and steps you can focus on making with your eating and exercise instead of waiting for the perfect time to get started with an all-or-nothing type approach.

Thanks for listening!

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Website: bit.ly/coastal-nutrition-coaching

Social:

Gary's Instagram: https://www.instagram.com/garydeagle

Will's Instagram:

https://www.instagram.com/grillshively

In today's episode, the coaches discuss recent conversations with clients.

What to do when you are getting excited from seeing results...

Is "functional training" a thing?

Are there differences between different kinds of sugar?

We dig in on real-world scenarios with these topics and what they can mean for you.

Thanks for listening!

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Website: bit.ly/coastal-nutrition-coaching

Social:

Gary's Instagram: https://www.instagram.com/garydeagle

Will's Instagram:

https://www.instagram.com/grillshively

Timestamps:

0:00 - Intro

1:40 - Client Conversations

2:16 - Taking It To the Next Level

3:52 - The Power of Consistency

5:30 - Finding Sustainability

7:00 - Make the Hard Things Easy

8:45 - The Exception in Sports

9:15 - Functional Training

11:28 - Juggling on a Bosu Ball

13:37 - Express Your Joint's Full Movement

15:00 - Working the Mirror Muscles

17:05 - Bulletproofing Your Body

18:53 - Is all sugar equal?

20:16 - Micronutrient Differences

22:02 - Different Types of Carbs

24:45 - Where Added Sugar Can Be Useful

27:50 - Maple Syrup on Pancakes

In today's episode, Gary and Will review a study done looking at the effect of sleep on weight loss.

You may have noticed your own quality of sleep and its effects on weight loss or gain and wondered what the actual reasons for this are.

The quality of our sleep has a direct correlation to our eating and exercise habits, and we go into detail on these behaviors.

Thanks for listening!

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Website: bit.ly/coastal-nutrition-coaching

Social:

Gary's Instagram: https://www.instagram.com/garydeagle

Will's Instagram:

https://www.instagram.com/grillshively

Timestamps:

0:00 - Intro

1:45 - Sleep and Weight Loss Study

2:43 - Duration of Sleep and Hunger

4:45 - Sleep Health vs BMI

5:52 - Sleep Disturbances and Exercise

8:42 - Sleep and Weight Gain/Obesity

9:30 - Causation vs Correlation

11:05 - Sleep Statistics

12:55 - Sleep as a Keystone Habit

16:07 - The Act of Sleeping and Weight Loss

17:20 - Sleep and Brain/Heart Health

20:08 - Sleep Hygiene is Individual

In today's episode, we are joined by Robert J. David, PhD.

Robert is the author of the book, Supersized Lies. How myths about weight loss are keeping us fat - and the truth about what really works.

Robert holds an undergraduate degree from Princeton University, a master’s degree in public health from Emory University's Rollins School of Public Health, and a PhD in health policy from Brandeis University, where he was a Pew Foundation Fellow.

In this interview, we touch on the different myths of weight loss ranging from superfoods to exercise. We dig in not only on the myths but also on some practical solutions you can take action on.

We learned a lot chatting with Robert and know by the end of the interview you will have learned a lot and be in a great place to better tackle your health & fitness goals.

Thanks for listening!

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Website: bit.ly/coastal-nutrition-coaching

Social:

Gary's Instagram: https://www.instagram.com/garydeagle

Will's Instagram:

https://www.instagram.com/grillshively

Robert David Links:

Instagram: https://www.instagram.com/healthyskept/

Website: https://www.healthyskeptic.com/

Supersized Lies (book): https://www.amazon.com/gp/product/B09CZLRGCD/ref=dbs_a_def_rwt_bibl_vppi_i0

Timestamps:

0:00 - Introduction w/ Robert

1:37 - Robert's Background

3:37 - Finding What Works for You

4:22 - Journaling and Tracking

9:00 - The Negatives of Extreme Plans

11:37 - Exercise and Weight Loss Expectations

15:10 - The Value of Strength Training

16:46 - Villainizing Foods

18:30 - Food Marketing and Buzzwords

20:58 - Nuts vs Jelly Beans

21:30 - Food Environment

25:20 - Frustrations with News Media and Health

28:05 - Gary's Gripe with Avocados

31:14 - Magic Foods and Expectations

32:30 - Meal Timing and Intermittent Fasting

35:05 - When the Science is Overstated

38:00 - Helping People Reframe Their Minds

39:38 - Changing the Food Industry

41:04 - "Sugar Addiction"

43:00 - Deceptive Advertising

45:25 - Where to Find Roberts Books

In this episode, the coaches discuss how much weight one should use during their exercises.

It is a nuanced topic and one we see many people struggle with.

Luckily, some baseline recommendations for most people exist and by optimizing the weight you are lifting, the more efficient you make your workout.

Also, learn why the old adage... Light weights to tone and heavy weights to gain muscle are not true.

Thanks for listening!

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Instagram: https://www.instagram.com/coastalnutritioncoaching

Website: bit.ly/coastal-nutrition-coaching

Social:

Gary's Instagram: https://www.instagram.com/garydeagle

Will's Instagram:

https://www.instagram.com/grillshively