High Intensity Business

Shawn Baker MD (@SBakerMD and Insta:shawnbaker1967) is a board certified orthopedic surgeon, multi-sport world record holding Masters 50+ Athlete, and Zero-Carber (he basically just eats red meat). After much demand from his following and you guys, Shawn was kind enough to give me 2-hours to dig deep on exercise, health, nutrition, etc. We answer your questions and more in this epic and detailed discussion. For a more extensive biography and list of achievements, please see Part 1. I recommend you listen to Part 1 first for more context.

To participate in Shawn's 'N = Many' social experiment email NEqualsMany [@] gmail [dot] com and for more information see this video.

In this episode, we cover:

• The definition of health
• The downsides of prolonged sitting
• We dig into diet:
  • Grain-fed vs grass-fed meat
  • How to eat on the road
  • How long it takes to adapt to ZC
  • Shawn's drinks of choice
  • Eating a ZC to reduce decision fatigue, and how to pick foods in the supermarket without driving yourself mad looking for the perfect food whilst trying to stay within budget.
  • How to deal with social situations.
  • His protein intake and thoughts on general protein consumption recommendations
• N=1, experimentation
• Thoughts on electromagnetic fields, cold showers, body wash and other environmental stressors
• And much more (I am scratching the surface - this is packed so get your notepad!)

This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff and Discover Strength CEO, Luke Carlson. Course contributors include world-class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. There are courses for both trainers and trainees. So even if you're not a trainer but someone who practices HIT, this course can help you figure out how to improve your progress and get best results. Check out Hituni.com, add the course you want to your shopping cart and enter the coupon code 'CW10' to get 10% off your purchase!

This episode is also brought to you by, former guest, and health and sleep coach, Alex Fergus. Alex has worked with hundreds of clients from all walks of life to help them fall asleep faster and improve their sleep quality, as well as, optimise fat loss, muscle gain, overall health and energy level.

Alex is an accomplished athlete, representing New Zealand in rowing, winning national bodybuilding titles and breaking powerlifting records. He's absolutely ripped and strong as an ox, and has won the Paleo f(x) RealFit competition 2 years running against some of the most fierce competition around. The first time around, he won the competition training only 15-minutes per week.

Alex attributes much of his success to optimising his sleep. As a former chronically sleep deprived young adult, Alex pays close attention to his sleep and has invested heavily to optimise his own sleep quality for maximum benefit. Alex has devoted much of his time to researching how to improve sleep and has a ton of experience helping his clients with theirs. For a FREE 4 part sleep improvement series with tips that will revolutionise your sleep quality and help you fall asleep faster to give you more energy, improved body composition and better well-being, sign up here.

Click here to get my FREE eBook with 6 podcast transcripts 😀

Click here for the show notes and links!

Author 'The Biohacker' Guide To Upgraded Energy And Focus', CNS, NCSF-CPT, Specialist in Energy Production and Mitochondrial Optimization.

Anthony DiClementi (@TheHealthBP) is a health expert, author, and international speaker specializing in innovative methods to maximize energy. His uncommon biohacks use science, nature, and technology to upgrade the body and mind. DiClementi has been a popular guest lecturer at Fortune 500 companies (Groupon, Thiel Capital, and too many to list here) since 2014, where he teaches how to increase your energy production in order to become the best version of yourself. Anthony's first book The Biohacker's Guide to Upgraded Energy and Focus: An Uncommon System to Rapidly Optimize Physical and Mental Performance was released in July 2016 and has sold over 15,000 copies worldwide.

Contact Anthony - Anthony's Facebook Page

In this episode, we cover:

• How to the first 90-min of your day
• Some top resources for marketing skills
• The big upside to AVOIDING checking business "stats"
• How to create a successful podcast
• How to priortise and design your day for maximum productivity
• Top productivity tools and habits
• And much more.

This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff and Discover Strength CEO, Luke Carlson. Course contributors include world-class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. There are courses for both trainers and trainees. So even if you're not a trainer but someone who practices HIT, this course can help you figure out how to improve your progress and get best results. Check out Hituni.com, add the course you want to your shopping cart and enter the coupon code 'CW10' to get 10% off your purchase!

This episode is also brought to you by, former guest, and health and sleep coach, Alex Fergus. Alex has worked with hundreds of clients from all walks of life to help them fall asleep faster and improve their sleep quality, as well as, optimise fat loss, muscle gain, overall health and energy level.

Alex is an accomplished athlete, representing New Zealand in rowing, winning national bodybuilding titles and breaking powerlifting records. He's absolutely ripped and strong as an ox, and has won the Paleo f(x) RealFit competition 2 years running against some of the most fierce competition around. The first time around, he won the competition training only 15-minutes per week.

Alex attributes much of his success to optimising his sleep. As a former chronically sleep deprived young adult, Alex pays close attention to his sleep and has invested heavily to optimise his own sleep quality for maximum benefit. Alex has devoted much of his time to researching how to improve sleep and has a ton of experience helping his clients with theirs. For a FREE 4 part sleep improvement series with tips that will revolutionise your sleep quality and help you fall asleep faster to give you more energy, improved body composition and better well-being, sign up here.

Click here to get my FREE eBook with 6 podcast transcripts 😀

For all of the show notes, links and resources click here

Dr James Steele (@JamesSteeleii) is an Associate Professor in Sport and Exercise Science at Southampton Solent University (United Kingdom). James teaches across both exercise physiology, biomechanics, and research methods, is an active researcher and has published numerous peer reviewed articles on a variety of areas relating to health and fitness. He is currently involved in a number of projects regarding resistance training including; its physiological effects; the impact of manipulation of variables within resistance training programs, understanding effort, its measurement and application; inter-individual responses to resistance training; and in particular currently leads the Resistance Exercise And Community Health (REACH) Project – an internationally collaborative project which aims to examine an intervention to increase initiation and maintenance of resistance exercise for public health using a home- or community centre-based, self-managed approach.

James has been on the podcast twice before (Part 1 and Part 2). This was his best yet. In this podcast, we dig into a ton of scientific literature regarding maximum muscle gain potential and how this can be implemented in an exercise regimen for optimal upside. You will be hard pressed to find a more in-depth interview on the subject of muscle hypertrophy on the internet. Consider this a master class in how to optimise your exercise regimen and diet for best results.

For more context on the type of workouts that James shares on the podcast, see here:

• James Steele's Bodyweight Routine | HITuni - YouTube
• Home Based Bodyweight Training
• 8 minute workout - YouTube (Ted Naiman)

In this episode, we discuss:

• How greater RT frequency may produce better results in terms of muscle hypertrophy in trained individuals and how this relates to increased protein synthesis and the attenuation of muscle damage.
• The ROI on increased frequency and the training approach to training and diet that is going to achieve optimal muscle gain.
• The literature on the subject on muscle fibre typing and discuss whether if fibre type does help to tailor a training protocol to an individual.
• The pros and cons of training not-to-failure.
• James's current workout regimen and diet and how this has evolved.
• His thoughts on Myokine secretion from resistance exercise.
• How to optimise an exercise regimen to improve skill/sport performance.
• And much more.

This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff and Discover Strength CEO, Luke Carlson. Course contributors include world-class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. There are courses for both trainers and trainees. So even if you're not a trainer but someone who practices HIT, this course can help you figure out how to improve your progress and get best results. Check out Hituni.com, add the course you want to your shopping cart and enter the coupon code 'CW10' to get 10% off your purchase!

This episode is also brought to you by, former guest, and health and sleep coach, Alex Fergus. Alex has worked with hundreds of clients from all walks of life to help them fall asleep faster and improve their sleep quality, as well as, optimise fat loss, muscle gain, overall health and energy level.

Alex is an accomplished athlete, representing New Zealand in rowing, winning national bodybuilding titles and breaking powerlifting records. He's absolutely ripped and strong as an ox, and has won the Paleo f(x) RealFit competition 2 years running against some of the most fierce competition around. The first time around, he won the competition training only 15-minutes per week.

Alex attributes much of his success to optimising his sleep. As a former chronically sleep deprived young adult, Alex pays close attention to his sleep and has invested heavily to optimise his own sleep quality for maximum benefit. Alex has devoted much of his time to researching how to improve sleep and has a ton of experience helping his clients with theirs. For a FREE 4 part sleep improvement series with tips that will revolutionise your sleep quality and help you fall asleep faster to give you more energy, improved body composition and better well-being, sign up here.

Click here to get my FREE eBook with 6 podcast transcripts 😀

Click here for all of the show notes and links.

Andrew Shortt is an experienced Master Fitness Clinician™ and one of very few to have achieved the status under IART (International Association of Resistance Training) Founder, Brian D. Johnston. Furthermore, he has been a natural fitness athlete with the IDFA over the past 7 years. Academically, Andrew was three-time IART Fitness Clinician™ of the year and has contributed a large amount of material to the IART portfolio, most notably The Zone Training™ trilogy which he co-authored with Brian D. Johnston.

Contact Andrew at WeFit.ca

In this podcast, we cover:

• Andrew's thoughts on optimising muscular hypertrophy, specifically how to coax the last 10% of gains.
• The issues with a one size fits all approach to diet and why it must be individualised.
• Andrew's strategies and techniques for anti-aging including stress management and mitigating EMFs.
• His thoughts on negative-only training and the potential for negative long term effects.
• And much more.

This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff and Discover Strength CEO, Luke Carlson. Course contributors include world-class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. There are courses for both trainers and trainees. So even if you're not a trainer but someone who practices HIT, this course can help you figure out how to improve your progress and get best results. Check out Hituni.com, add the course you want to your shopping cart and enter the coupon code 'CW10' to get 10% off your purchase!

This episode is also brought to you by, former guest, and health and sleep coach, Alex Fergus. Alex has worked with hundreds of clients from all walks of life to help them fall asleep faster and improve their sleep quality, as well as, optimise fat loss, muscle gain, overall health and energy level.

Alex is an accomplished athlete, representing New Zealand in rowing, winning national bodybuilding titles and breaking powerlifting records. He's absolutely ripped and strong as an ox, and has won the Paleo f(x) RealFit competition 2 years running against some of the most fierce competition around. The first time around, he won the competition training only 15-minutes per week.

Alex attributes much of his success to optimising his sleep. As a former chronically sleep deprived young adult, Alex pays close attention to his sleep and has invested heavily to optimise his own sleep quality for maximum benefit. Alex has devoted much of his time to researching how to improve sleep and has a ton of experience helping his clients with theirs. For a FREE 4 part sleep improvement series with tips that will revolutionise your sleep quality and help you fall asleep faster to give you more energy, improved body composition and better well-being, sign up here.

Click here to get my FREE eBook with 6 podcast transcripts 😀

Click here for the show notes, links and resources

Shawn Baker MD (@SBakerMD) is a board certified orthopedic surgeon, multi-sport world record holding Masters 50+ Athlete. And he does it all on a Zero-Carb Diet... Shawn's background is fascinating. He played Semi-Professional Rugby in New Zealand, was a Lieutenant Colonel in the US Airforce and responsible for launching nuclear weapons! Shawn went on to become a surgeon operating in war zones and civilian territory.

Throughout Shawn's varied career, he's retained a passion for competing in strong man events. His titles include:

• Natural Association Of Strength Athletes Deadlift American Record 772lbs
• World Association of Bench Press and Deadlift Submasters World record (Deadlift 738lbs)
• USA powerlifting 40+ Master American record Deadlift 711lbs)
• NASS Texas Strongest Man 300lb class winner
• NASS- Strongman national championships 300lb class 5th
• Highland Games Masters US invitational championships 1st place
• Highland Games Masters World Champion
• Highland Games Masters World record "Sheaf" toss
• USA track and field all American standard-Discus, weight and super-weight throws
• 50+ world record concept 2 indoor rower for 500m, 1min, 100m row

In this episode, we cover:

• Shawn's experience working as a Nuclear Weapons Launch Officer.
• Shawn's resistance training and skill training regimen and why he uses lots of plyometrics and other unorthodox approaches in his workouts.
• His thoughts on HIT.
• We talk about his Zero-Carb diet, what he eats, when, how much, etc.
• How his diet has affected his health and exercise recovery.
• The downsides to eating Zero-Carb.
• His thoughts on eating on the road and in social situations.
• And much more.

This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff and Discover Strength CEO, Luke Carlson. Course contributors include world class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. There are courses for both trainers and trainees. So even if you're not a trainer but someone who practices HIT, this course can help you figure out how to improve your progress and get best results. Check out Hituni.com, add the course you want to your shopping cart and enter the coupon code 'CW10' to get 10% off your purchase!

Click here to get a FREE eBook with 6 podcast transcripts :D

Click here for the show notes, links and resources.

Every now and again, I get asked "how do you get guests?", "how do you find the time to do a podcast alongside a job?", "how do you monetise it", etc. Podcasting is becoming more and more popular. Lots of brands, public figures and companies are exploring podcasting as a method to grow their audience and business. When a friend said he was considering starting a podcast, it occurred to me that I could create a really useful resource for new starters. In this inbetweenisode, I divulge all. I tell you exactly how I grew my podcast to 31,430 downloads per month (as of May 2017).

In this episode, I cover:

• Why you need to think about the why
• How to get started in terms of niche, publishing frequency and equipment.
• Marketing strategies
• Monetisation
• Systems and outsourcing
• and much more

At 10:15 I don't mean to equate Niche to Unique Selling Point (USP). What I mean is that your Niche market that you target with your content could be you; a guaranteed market of one. By creating content in a way, a format, and topic that you love, you will appeal to likeminded versions of you and that becomes your USP. You'll be scratching your own itch.

Keep in touch with me:

• Corporate Warrior on Facebook
• Corporate Warrior on Twitter

This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff and Discover Strength CEO, Luke Carlson. Course contributors include world class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. There are courses for both trainers and trainees. So even if you're not a trainer but someone who practices HIT, this course can help you figure out how to improve your progress and get best results. Check out Hituni.com, add the course you want to your shopping cart and enter the coupon code 'CW10' to get 10% off your purchase!

Click here to purchase my transcript eBook with the first 14 interviews on Corporate Warrior including Dr Doug McGuff, Drew Baye, Skyler Tanner and Bill DeSimone.

Click here to see the show notes and links.

Ted Naiman (@tednaiman) is the founder of BurnFatNotSugar.com, Ted is a board-certified Family Medicine physician who has devoted much of his time to the study of diet and exercise and their relationship to health. He has used his diet and exercise techniques to treat thousands of patients and has seen miraculous health transformations and amazing weight loss.

Shortly after we concluded our podcast, Ted recorded this very impressive body-weight workout: Watch it here.

I really, really, really enjoyed this conversation and learned a lot! If only Ted was my doctor :-(. Please note that my audio, whilst very audible, is not quite up to my usual standard. This was due to my ATR2100 mic accidentally breaking during my trip from the UK to Ireland. Mental note: pack microphones in protective packaging. But fear not! My replacement mic has arrived for all future episodes!

In this episode we cover:

• Ted's journey from vegetarian steady-state runner to meat-eating strength athlete
• Ted's thoughts on Potatoes, Rice and Legumes - do they have a place in a HFLC diet?
• The most effective diets for fat loss
• Why some people struggle to lose fat on a HFLC diet
• Ted's thoughts on HIT/Resistance Training frequency
• Ted's diet and workout regimen
• And much, much more

This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff and Discover Strength CEO, Luke Carlson. Course contributors include world class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. There are courses for both trainers and trainees. So even if you're not a trainer but someone who practices HIT, this course can help you figure out how to improve your progress and get best results. Check out Hituni.com, add the course you want to your shopping cart and enter the coupon code 'CW10' to get 10% off your purchase!

Ryan A. Hall, BS, MS, Exercise Physiology, Certified Master Trainer, and major partner in Exercise Science, LLC has over 25 years of experience in the health and fitness industry. Ryan's Exercise and Genetic Variability Lecture formed the basis of Chapter 8: The Genetic Factor in Body By Science by Dr Doug McGuff and John Little. He also contributed to Chapter 3: The Dose/Response Relationship of Exercise.

This is Part 2. For Part 1, which I highly recommend you listen to first, please click here. Please note - In this episode, I talk about my confusion around effective diets for optimal body composition, I've since found that Ted Naiman's recent presentation on Insulin Resistance (coupled with our recent discussion - coming soon!) has been incredibly helpful in providing some clarity!

The studies Ryan mentioned will be added to this blog post at a later date.

Contact Ryan here:

• Exercisesciencellc.com
• Facebook.com/exercisesciencellc
• Exercise Science LLC on Twitter

In this episode, we cover:

• Examples where Ryan has individualised the exercise stimulus for the individual to address things like genotype, fatigue response, fiber type distribution, etc.
• Ryan's thoughts on effective exercise cadence.
• How to objectively measure progress and specifically improvements in strength.
• The importance of the negative component of the exercise.
• The value in using HIIT alongside HIT and how to apply it effectively.
• How to train for performance, an expansion on the Ideal Program for Athletes Chapter 10 in BBS.
• Fat loss and diet protocols.
• Ryan's personal training program.
• And much more.

This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff and Discover Strength CEO, Luke Carlson. Course contributors include world class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. There are courses for both trainers and trainees. So even if you're not a trainer but someone who practices HIT, this course can help you figure out how to improve your progress and get best results. Check out Hituni.com, add the course you want to your shopping cart and enter the coupon code 'CW10' to get 10% off your purchase!

Click here for the show notes and links

Dr. Jeremy Loenneke is an Assistant Professor of Exercise Science at The University of Mississippi within the School of Applied Sciences. He obtained his PhD in Exercise Physiology from the University of Oklahoma under the mentorship of Dr. Michael Bemben. Dr. Loenneke had previously earned a Master's degree in Nutrition and Exercise Science from Southeast Missouri State University under the mentorship of Dr. Joe Pujol. His research focuses on skeletal muscle adaptations to exercise with and without the application blood flow restriction.

Contact Jeremy:

• Jeremy Loenneke on Twitter
• Jeremy Loenneke on Facebook
• Jeremy Loenneke on Pub Med

In this episode we discuss:

• The different applications of blood flow restriction training
• Optimising muscle hypertrophy
• HIT vs High-Volume exercise
• Periodization training
• General Adaptation Syndrome
• And more!

This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff and Discover Strength CEO, Luke Carlson. Course contributors include world class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. There are courses for both trainers and trainees. So even if you're not a trainer but someone who practices HIT, this course can help you figure out how to improve your progress and get best results. Check out Hituni.com, add the course you want to your shopping cart and enter the coupon code 'CW10' to get 10% off your purchase!

Click here for the show notes and links

Ryan A. Hall, BS, MS, Exercise Physiology, Certified Master Trainer, and major partner in Exercise Science, LLC has over 25 years of experience in the health and fitness industry. Ryan's Exercise and Genetic Variability Lecture formed the basis of Chapter 8: The Genetic Factor in Body By Science by Dr Doug McGuff and John Little. He also contributed to Chapter 3: The Dose/Response Relationship of Exercise.

Ryan is a two time winner of the Vane Wilson award from the University of New Orleans, Department of Human Performance and Health Promotion for making the largest contribution to the field post graduation. Furthermore, he's a certified level I, level II, and Master SuperSlow® Trainer, making him one of only a handful of individuals throughout the world to have ever earned the title.

Contact Ryan here:

• Exercisesciencellc.com
• Facebook.com/exercisesciencellc
• Exercise Science LLC on Twitter

If you want to learn all about how genetics determine your workout results, you will love this!

In this episode we go deep! You will learn:

• How genetics determine training outcomes
• How to figure out the most effective training protocol for you and/or your clients
• How and why different people respond to different training protocols
• How to train someone who is extremely oxidative
• And much more

This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff and Discover Strength CEO, Luke Carlson. Course contributors include world class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. There are courses for both trainers and trainees. So even if you're not a trainer but someone who practices HIT, this course can help you figure out how to improve your progress and get best results. Check out Hituni.com, add the course you want to your shopping cart and enter the coupon code 'CW10' to get 10% off your purchase!

Click here for all of the show notes and links