Lowering the Barrier

In this episode, we provide a step by step guide to fitness. This is basically a beginner’s guide in the form of a podcast. Nutrition targets, how to adjust them, workouts, daily movement, goals, and much more. Enjoy!

0:00 Intro

5:51 How to change your weight

12:06 How to set up your nutrition targets

28:20 How to monitor data and make adjustments

37:40 Getting started with lifting

47:50 Daily movement and step goals

57:30 Interactive / step-by-step portion

LINKS

Website: https://www.alexthiemefitness.com/

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

TikTok: https://www.tiktok.com/@alexthiemefitness

Join my email list: https://www.alexthiemefitness.com/email

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

In this episode, we talk about our worst 5 supplements along with honorable mentions. These aren’t necessarily supplements you MUST avoid but rather supplements that likely don’t have a benefit that is worth the cost.

0:00 Intro

2:55 Announcement

10:45 Greens Powder

17:50 Colostrum

29:50 Collagen (slightly changed my opinion on this)

39:50 Fat-burners

45:20 BCAAs

46:50 Honorable mentions

AG1 / Supplement Overview: https://derekberes.substack.com/p/greenwashing-supplements?utm_source=profile&utm_medium=reader2

Collagen Systematic Review: https://pubmed.ncbi.nlm.nih.gov/30681787/

Collagen Synthesis: https://pubmed.ncbi.nlm.nih.gov/27852613/

Fat Burners Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/33427571/

LINKS

Website: https://www.alexthiemefitness.com/

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

TikTok: https://www.tiktok.com/@alexthiemefitness

Join my email list: https://www.alexthiemefitness.com/email

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

In this episode, we talk about our top 5 recommended supplements along with honorable mentions. I’m pretty swamped with work lately so this is the entire summary. Enjoy!

0:00 Intro

3:30 Free webinar

6:10 What we’ve been watching

8:25 Disclaimer

9:00 General supplement Q&A

14:30 First supplement

27:50 Second supplement

36:05 Third supplement

42:30 Fourth supplement

46:00 Fifth supplement

48:50 Honorable mentions

Magnesium status: https://pubmed.ncbi.nlm.nih.gov/30200431/

LINKS

Website: https://www.alexthiemefitness.com/

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

TikTok: https://www.tiktok.com/@alexthiemefitness

Join my email list: https://www.alexthiemefitness.com/email

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

In this episode, Alex and Matti talk to Michelle Yates - a registered dietitian with a specialty in emotional and binge eating. We cover the differences between emotional eating vs disordered eating vs eating disorders. We also talk about intuitive eating and the Health At Every Size movement - what did they get right and what did they get wrong?

Finally, we explore the perplexing reality that Michelle is still using a Nintendo Wii for her Mario Kart adventures.

0:00 Intro

1:34 Michelle still uses a Nintendo Wii?

2:15 Alex’s Nintendo Wii story

8:25 How did Michelle get started?

20:00 What sets Michelle’s program apart from other programs?

27:10 What role does social media play for Michelle?

38:20 Occasional binge eating vs binge eating disorder

44:40 What are the signs somebody should seek professional help vs. implementing healthy practices on their own?

48:14 What does a healthy approach to body image and goals look like in or after recovery?

54:55 How do you utilize intuitive eating and what are the drawbacks of implementing it with clients? Where does intuitive eating fall short?

1:00:20 The Health At Every Size movement - what are they getting right and wrong?

1:08:35 What are common factors that contribute to the development of Binge Eating Disorder?

1:16:10 How can we develop healthy coping mechanisms for emotional challenges, moving away from food as the primary tool?

1:22:50 Social media trends like “oatzempic” - how do they add to the confusion of weight loss?

1:29:40 Where to find Michelle and how to work with her

Michelle’s Links:

Website:https://yatesnutrition.com/

Instagram:https://www.instagram.com/yatesnutrition/?hl=en

TikTok:https://www.tiktok.com/@yatesnutrition?lang=en

YouTube:https://www.youtube.com/@yatesnutrition

LINKS

Website:https://www.alexthiemefitness.com/

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

TikTok:https://www.tiktok.com/@alexthiemefitness

Join my email list:https://www.alexthiemefitness.com/email

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

In this episode, we talk to Trevor Zierke - a chiropractor who works with clients virtually.

Trevor is a very unique chiropractor in the sense that 99% of his treatments don’t involve actually doing chiropractic adjustments. An audience of over 240k followers trust Trevor to call out BS and give practical advice, especially revolving around pain management (including lower back pain).

Whether you currently deal with back pain, you’re just curious about how virtual chiropractic works, or you want to know what chiropractic red flags to look out for - we’ve got you covered. Enjoy the episode.

0:00 Intro4:25 Virtual chiropractor - how did you get that started?

17:32 Your viral post calling your profession a scam - how did that pan out?

23:30 Chiropractor red flags to look out for

29:10 What changes would you ideally make to the chiropractic field?

39:10 What role do manual adjustments play for you?

49:00 Should people see a chiropractor or physical therapist?

53:40 Are bulging discs a cause for concern?

58:00 Is ‘perfect posture’ overblown? Should we worry about it?

1:02:00 Acupuncture - helpful or placebo?

1:07:30 Is the RICE method outdated?

1:14:20 If somebody hurt their back on a deadlift, how do you build back - physically and mentally?

1:21:52 Where to find and how to work with Trevor

Trevor’s Links:

Website:https://atxrehabandperformance.com/

Instagram:https://www.instagram.com/trevor.zierke/?hl=enTikTok:https://www.tiktok.com/@trevorzierke_dc?lang=en

Link in Bio:https://linktr.ee/trevor.zierke

LINKS

Website:https://www.alexthiemefitness.com/

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

TikTok:https://www.tiktok.com/@alexthiemefitness

Join my email list:https://www.alexthiemefitness.com/email

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

In this episode, we answer questions asked by Instagram followers! Lots of fun questions including our input on Ozempic, best workout splits for a busy mom, why shouldn’t everyone use a CGM, and much more! We’ll plan to do these episodes every 4-8 weeks. I also have a weekly Q&A every Wednesday on my Instagram.

Timestamps:

0:00 Intro

5:57 Why not CGMs for everyone?

12:03 Any difference between B Stance RDL and regular RDL?

13:23 Any muscle difference between reverse lunge and bulgarian split squats?

15:18 Should I take Ozempic?

22:45 Best busy mom workout split?

30:08 Can exercise reduce visceral fat? How?

33:27 Best exercises for 67 year old woman?

36:09 What is Alex’s training split?

40:07 Rest days - how many and when?

45:15 Can amino acid supplements be helpful?

49:10 Should you track non-starchy vegetables?

51:21 Lego questions

53:46 How does Forward Forever adapt to people with different conditions?

55:22 How does someone get past using food for comfort?

56:17 Is it safe that I eat 80-100g of fiber?

56:59 Can I have body composition changes at maintenance?

58:24 Is it counter-productive to do sprints after a leg workout?

References:

https://pubmed.ncbi.nlm.nih.gov/27213481/

In this episode, Alex and Matti interview Danielle, also known as Danielle the Dietitian - a registered dietitian who has amassed a following of over 500,000 dedicated Instagram followers. Danielle is also our business partner in the Forward brand, specifically Forward Forever.

We discuss Danielle's early career as a dietitian, her transition to becoming a stay-at-home mom, and her journey into social media and business ownership. We also talk about the challenges of balancing work and family life, dealing with skepticism and lack of support, and the impact of our collaboration.

0:00 Intro

4:20 Early career and motherhood

15:05 Social media growth and avoiding burnout

24:06 Business ownership, growth, and creating the right product (and how Danielle and I started working together)

37:00 What inspired Danielle to start a business?

54:54 Danielle’s 2024 goals

You can find Danielle on Instagram here: https://www.instagram.com/danielle_the_dietitian/?hl=en

And her website here: https://www.daniellethedietitian.com/

Do you want to boost your metabolism and make your next fat loss phase easier than ever?

Then boy, do I have some bad news for you.

In this episode, Alex and Matti talk about reverse dieting. Reverse dieting is often promoted as a way to boost your metabolic rate (energy or calorie expenditure) but it isn't as promising as some would make it seem.

Find out why and if Alex recommends it in this episode!

Timestamps

0:00 Intro

1:56 What happened in Vegas?

11:43 Pregnancy update

12:35 Dune 2 spoiler-free review

13:53 What is reverse dieting?

15:41 What’s the point?

31:08 Metabolic adaptation and a very interesting study

37:10 Why would you do it?

41:39 Does Alex recommend it?

43:33 “How to know if I should start a cut or reverse?”

49:25 “How/why do bodybuilders use it to get back to a healthy weight post-competition?”

51:04 “If metabolically adapted to low cal, do you reverse or go back to maintenance immediately?”

53:02 “With weight fluctuations, how often should you adjust calories to find maintenance?”

References:

https://macrofactorapp.com/reverse-dieting/

https://pubmed.ncbi.nlm.nih.gov/24021734/

https://pubmed.ncbi.nlm.nih.gov/1454084/

https://pubmed.ncbi.nlm.nih.gov/9880251/

https://pubmed.ncbi.nlm.nih.gov/25182101/

You just finished up a diet. You hit your goal weight / body composition and couldn't be prouder of your hard work. But what happens next? Do you maintain the weight? Or do you start to gain it back?

In this episode, Alex & Matti talk about why weight regain happens and more importantly, how to prevent it.

Enjoy!

Timestamps:

0:00 Intro

4:27 Movie recommendation

14:02 Rapid weight loss

23:49 Not lifting / eating enough protein

25:18 Metabolic adaptation

33:41 Diet vs. maintenance foods

42:42 Short-term fix vs. lifestyle

47:15 Not adopting habits

51:04 Using cardio as a mean to lose weight

53:46 Emotional reactions to weight fluctuations

59:12 Lack of family / social support

In this episode, Alex and Matti cover everything you need to know about protein. What is protein? Why is it important? How much do you need? And much more.

Timestamps:

0:00 Intro

5:10 What is protein?

9:31 What foods contain protein?

17:00 Favorite high protein snacks

24:28 Why is protein important for body composition / muscle growth?

37:46 How does protein improve fat loss?

44:45 How much protein should you eat?

55:04 How should you split up protein intake across the day?

59:12 Is a high protein diet bad for kidneys?

1:00:09 Why not eat as much protein as possible?

1:01:59 BCAA’s. Any purpose? Or the greatest scam?

Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-Analysis

https://pubmed.ncbi.nlm.nih.gov/30383278/

The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10772463/