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Ryan won’t get his deviated septum fixed and keeps getting sick

0.300 is a great batting average [0:58]

You may be happy at a different weight [2:09]

Sometimes you have to pivot goals [3:43]

Today’s topic [5:08]

What’s your next goal? [5:33]

Consider a fitness-based goal [7:24]

Maybe a race of some kind [10:24]

Check out episode 40: New Year’s Resolutions You Can Start and Keep [11:59]

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Check out our last episode, 87: Maintenance Protein

Peanut butter in desserts [0:49]

Today’s topic [3:11]

Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is there a Dose-Response Effect? [3:48]

Will Matt survive? [6:34]

The overload principle [7:47]

Wasted volume? [9:29]

The science doesn’t always dictate what’s best for you 12:57]

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Sign up for your free Meet-and-Greet 

Sad news for Matt [0:45]

But also happy news for Matt [1:29]

Live longer and healthier [3:00]

Today’s topic [4:41]

It’s harder for females [4:53]

Old recommendations [5:34]

I was told there’d be no math [6:44]

Ideal amount of protein per meal for muscle protein synthesis [9:00]

The essential part of protein consumption [11:54]

The hard times for getting protein in [12:27]

Add protein to breakfast [13:59]

Easy protein to take with you [15:42]

We’ve had the experience doing the hard thing [16:40]

A thought on protein bars [18:10]

Favorite protein snacks [19:03]

What’s your favorite protein snack?

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Sign up for your free Meet-and-Greet 

Check out episode 80: Fat Loss Step 1: Are You Ready?

Check out episode 81: Fat Loss Step 2: Set a SMART Goal

Check out episode 82: Fat Loss Step 3: Track EVERYTHING

Check out episode 84: Fat Loss Step 4 – Create the Deficit

Check out episode 85: Fat Loss Step 5 – Time for Action!

The best athletes in the world have coaches [0:45]

Billy Squire - The Stroke [2:06]

Today’s Topic [3:23]

Check out episode 58: Mistakes and Preventing Them [4:49]

Weight is not the only measure of success [5:34]

“Get healthy(ier)” is not a good goal [7:40]

How has your weight loss been going? 

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Sign up for your free Meet-and-Greet 

Check out episode 80: Fat Loss Step 1: Are You Ready?

Check out episode 81: Fat Loss Step 2: Set a SMART Goal

Check out episode 82: Fat Loss Step 3: Track EVERYTHING

Check out episode 84: Fat Loss Step 4 – Create the Deficit

Today’s topic [2:50]

Start with one thing [3:17]

Add a piece of fruit or a 10-minute walk [3:55]

Check out episode 55: Motivation vs Discipline [4:16]

Check out episode 40: New Year’s Resolutions You Can Start and Keep [6:50]

What’s the one thing you’re doing? [8:33]

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Sign up for your free Meet-and-Greet 

Time change is tough

Total Recall: My Unbelievably True Life Story [2:51]

The Woman In Me by Brittany Spears [2:51]

Check out episode 80: Fat Loss Plan Step 1: Are You Ready?

Check out episode 81: Fat Loss Plan Step 2: Set a SMART Goal

Check out episode 82: Fat Loss Plan Step 3: Track EVERYTHING

Today’s topic [5:04]

“Abs are revealed in the kitchen” [6:41]

Terminator Reference [7:46]

U.S. News and World Reports Best Weight-Loss Diets 2023 [9:51]

It’s about behavior and lifestyle modifications [11:03]

Add some fruits and vegetables [13:15]

It’s really hard to over-eat broccoli [15:17]

Add a walk (or two) to your day [16:29]

Bands, bananas, and broccoli 

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Sign up for your free Meet-and-Greet 

Almond Nog [0:37]

Ryan dislikes Egg Nog [1:10]

14 Religious Holidays during December [2:51]

New Belgium Holiday Ale [3:42]

Enjoy your holiday! [4:51]

Your exercise isn’t punitive [5:27]

And don’t let this become an eating disorder [6:01]

You won’t ruin the progress you’ve made in a day [7:24]

YOu can take a break for up to three days and be okay [7:47]

24 Winter Holiday Cocktails [8:51]

Hot Toddy with Apple Brandy [11:12]

Champagne Punches [12:43]

Sprite and Goldschlager taste like Christmas [13:42]

Holiday Beers [15:10]

What is your holiday cocktail of choice? [16:51]

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Sign up for your free Meet-and-Greet 

Home Depot Skully

Today’s topic [3:36]

Check out episode 11: Make Your Goals SMART

Check out episode 6: How Long Should You Run a Nutrition or Fitness Program?  [5:20]

How long does it take to reach a fat loss goal? [5:35]

You didn’t gain a pound of weight overnight  [6:51]

Issues with the use of MyFitnessPal [8:52]

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Sign up for your free Meet-and-Greet 

We’re sick again!

“How about getting off of these antibiotics?” [2:16]

Today’s topic [5:15]

This is where we begin, Creed. [5:21]

Are you thinking about setting up your fat loss plan? [6:39]

Play the short game, too [7:24]

Assess yourself for your readiness to change [8:07]

It’s okay to not be ready [8:36]

Some examples of obstacles include… [9:06]

Jordan Peterson [10:13]

Check out episode 33: What the F(ad) Diet is That? [11:52]

Check out episode 11: Make your goals SMART [14:24]

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Sign up for your free Meet-and-Greet 

Matt went to see Dirty Honey for Halloween [0:28]

There’s a lot of places to go to around Atlanta, Georgia [1:16]

Like watching the Braves [2:19]

Ryan gives out candy for kids and beer for adults [2:45]

Today’s topic [3:56]

EVERYTHING counts [4:53]

It’s very easy to eat more than one serving of peanut butter [5:41]

Using kitchen scale the gold standard [6:59]

This is just to set-up; not forever [8:27]

How to find calculate your maintenance calories [9:05]

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