Making All Kinds of Gains

Making All Kinds of Gains

By Miguel MendesHealth & Fitness
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Making All Kinds of Gains episodes

  • Ep. 24 - What Does Aging Well Actually Look Like? ft. Emily Bitton, MSW, LCSW

    What really happens to the body as we age? And how much of what we blame on “getting older” is actually lifestyle, belief, and long-term adaptation?

    I’m joined by Emily Bitton, who specializes in eating disorders and mental health. We discuss fitness across the lifespan, why muscle and movement matter more than most people realize, and the psychological barriers that keep so many stuck in sedentary patterns.

    We also explore a deeper question:If we all know what to do… why don’t we do it?

    This episode is for anyone who wants to stay strong, independent, and intentional about how they age.

    1 hr 12 min
  • Ep. 23 - Dr. Nick Licameli - Pain Management, Injury Prevention & Natural Bodybuilding

    Today I'm joined by Dr. Nick Licameli, PT, DPT.

    Nick is a doctor of physical therapy and a professional natural bodybuilder. He is the injury reduction and management specialist at Team 3DMJ, and the owner of an outpatient physical and occupational therapy clinic.

    In this episode, Nick shared his journey into natural bodybuilding and how he has stayed consistent for years, despite having a demanding job and being a dad with 3 young daughters.

    We also talked about how Nick helps his patients with pain management and some practical strategies you can use to prevent injuries and stay healthy in the long run.

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    Where to find Nick:

    IG: @nicklicameli

    Podcast: 3D Muscle Journey

    YouTube: https://www.youtube.com/@Team3DMJ

    Team 3DMJ: 3dmusclejourney.com

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    Get in touch:

    Instagram: @migueldmendes

    Coaching: www.migueldmendes.com


    1 hr 17 min
  • Ep. 22 - Do You Really Need To Walk 10k Steps A Day?

    Have you ever wondered why people recommend 10k steps a day?

    What if you do 9000? Or 8000? Will you not get any of the benefits? 

    Join me today as I explore the origin of this recommendation and the science behind it.

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    Get in touch:

    Instagram: @migueldmendes

    Coaching: www.migueldmendes.com


    14 min
  • Ep. 21 - Dr. Joey Muñoz - Debunking Myths: Navigating Social Media for Real Health and Fitness Insights

    Today I'm joined by Dr. Joey Muñoz.

    Dr. Joey has a PhD in nutrition sciences and is a fitness coach and educator.

    In this episode, he will teach you how to find credible nutrition information online and what pitfalls to avoid.

    We also discussed a holistic approach to fitness, which goes way beyond how you look and what you eat.

    It was a pleasure having Dr. Joey on. I hope you enjoy this episode as much as I did.

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    Where to find Joey:

    IG: @drjoeymunoz

    Podcast: The Dr. Joey Munoz Show

    YouTube: https://www.youtube.com/@dr.joeymunoz

    Joey's Fit4Life Academy: https://www.fit4lifeacademy.health/

    -

    Get in touch:

    Instagram: @migueldmendes

    Coaching: www.migueldmendes.com


    1 hr 5 min
  • Ep. 20 - Adam Wade - Becoming an IronMan (A Deep Dive in Endurance Sports and Sports Nutrition)

    Today, I'm joined by Adam Wade.

    Adam is an endurance coach and nutritionist with more than 15 years of experience competing in endurance sports.
    He has helped athletes qualify for Kona and GB Age group triathlon, guided people to their first successful ultra-marathons and marathon runners hit their targets with many personal bests along the way.
    Adam holds an MSc in Sports and Exercise Nutrition from the University of Westminster and is a registrant of the British Dietetics Association Sports and Exercise Nutrition register.
    His personal achievements include 7 Iron distance triathlons, including the almighty Triathlon X, many 70.3s, 15 marathons (and counting) and successfully completing the Raid Alpine, Raid Pyrenean, and Raid Dolomites Audax rides across various European mountain ranges, plus bagging around 150 Scottish Munros so far.
    Lastly, Adam was my classmate at the University of Westminster. I always appreciated his passion for endurance sports and thought he would make a fantastic guest for the podcast.

    There is a lot of great information here. I hope you enjoy the episode!

    -

    Where to find Adam:

    LinkedIn: https://www.linkedin.com/in/adam-wade-062822319/

    Website: https://www.endurancekitchen.co.uk/
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    Get in touch:

    Instagram: @migueldmendes

    Coaching: www.migueldmendes.com


    1 hr 8 min
  • Ep. 19 - Wendy Du - Balanced Strength: The Intersection of Yoga, Mindfulness, and Powerlifting

    Today, I'm joined by Wendy Du.

    Wendy is a yoga and meditation teacher whose primary goal is to make meditation a regular part of everyday life. She has an MA in Buddhist Studies and is an MBSR (Mindfulness-Based Stress Reduction) teacher qualified through Brown University.

    As a strong believer in cross-training, Wendy trains powerlifting and contortion alongside her contemplative practices.


    She is also a dear friend!

    I'm sure you'll like this episode as much as I did.

    -

    Where to find Wendy:

    IG: @wsdyoga

    Website: https://www.shanstudios.com/

    -

    Get in touch:

    Instagram: @migueldmendes

    Coaching: www.migueldmendes.com


    1 hr 6 min
  • Ep. 18 - What is The Best Diet?

    What is the best diet?

    And is it the same for everyone?

    Join me today as I answer this question and more!

    PS: If you enjoyed this episode, a rating would be greatly appreciated.

    Talk soon,

    Miguel


    Get in touch:

    Instagram: @migueldmendes

    Coaching: www.migueldmendes.com


    22 min
  • Ep. 17 - How Much Cardio Does it Take to Burn Off an Egg McMuffin?

    Recently, I posted a reel on Instagram addressing this question.

    This post got a lot of attention, racking more than a quarter of a million views in just over a week (and leading to some controversy).

    So, I decided to record an episode to clear up some misconceptions.

    We’ll go over:

    • What is Metabolism?
    • How do You Burn Calories? (Total Daily Energy Expenditure - TDEE)
    • How to Boost your TDEE
    • How Cardio Can Backfire
    • What to do When You Go Off Track

      • Studies referenced:

      Pontzer H, Yamada Y, Sagayama H, Ainslie PN, Andersen LF, Anderson LJ, Arab L, Baddou I, Bedu-Addo K, Blaak EE, Blanc S, Bonomi AG, Bouten CVC, Bovet P, Buchowski MS, Butte NF, Camps SG, Close GL, Cooper JA, Cooper R, Das SK, Dugas LR, Ekelund U, Entringer S, Forrester T, Fudge BW, Goris AH, Gurven M, Hambly C, El Hamdouchi A, Hoos MB, Hu S, Joonas N, Joosen AM, Katzmarzyk P, Kempen KP, Kimura M, Kraus WE, Kushner RF, Lambert EV, Leonard WR, Lessan N, Martin C, Medin AC, Meijer EP, Morehen JC, Morton JP, Neuhouser ML, Nicklas TA, Ojiambo RM, Pietiläinen KH, Pitsiladis YP, Plange-Rhule J, Plasqui G, Prentice RL, Rabinovich RA, Racette SB, Raichlen DA, Ravussin E, Reynolds RM, Roberts SB, Schuit AJ, Sjödin AM, Stice E, Urlacher SS, Valenti G, Van Etten LM, Van Mil EA, Wells JCK, Wilson G, Wood BM, Yanovski J, Yoshida T, Zhang X, Murphy-Alford AJ, Loechl C, Luke AH, Rood J, Schoeller DA, Westerterp KR, Wong WW, Speakman JR; IAEA DLW Database Consortium. Daily energy expenditure through the human life course. Science. 2021 Aug 13;373(6556):808-812. doi: 10.1126/science.abe5017. PMID: 34385400; PMCID: PMC8370708.
      Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct;54(19):e7. doi: 10.1136/bjsports-2017-097608corr1. PMID: 28698222; PMCID: PMC5867436.

      Get in touch:

      Instagram: @migueldmendes

      Coaching: www.migueldmendes.com

      24 min
    • Ep. 16 - Dan Feldman (MS, RDN, NASM CPT) - Mastering Flexible Dieting for Effective Fat Loss

      Have you ever wondered why most diets fail? Or what foods you should avoid if you want to get lasting results?

      Today I'm joined by Dan Feldman, a registered dietitian and certified personal trainer.

      Dan helps his clients with weight management, losing fat, building muscle, and living a healthier lifestyle.

      He also competes in powerlifting and is incredibly strong.

      In this episode, Dan cleared up a lot of misconceptions about flexible dieting, how to stay on track with your fitness goals, and much more...

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      Where to find Dan:

      Instagram: @powerlifterdietitian

      Dan's website: https://danfeldmanrd.com/

      -

      Get in touch:

      Instagram: @migueldmendes

      Coaching: www.migueldmendes.com


      56 min
    • Ep. 15 - Vegan Gains: Building Muscle and Losing Fat with a Plant-Based Diet (ft. Miguel Yiallourides)

      Plant-based diets have been misrepresented over the years.

      Some common myths say that vegans are weak and can't build muscle, or they are nutrient deficient, regardless of what they eat.

      But not all vegan diets are the same. If you know what you're doing, not only can you survive on a vegan diet, but you can thrive and make all kinds of gains.


      Today, I'm joined by vegan coach, Miguel Yiallourides and we discuss his journey as a vegan and the nuances of the vegan diet.


      Miguel has been a vegan for 9 years and has been a coach for 5 years helping others improve their health and fitness.


      He is a wealth of knowledge. I'm sure you're going to enjoy this episode.


      Where to find Miguel:

      Instagram: @miguelthevegan

      Coaching: https://www.miguelthevegan.com/coaching

      36 min

    About Making All Kinds of Gains

    From the publisher's feed

    Fitness is complicated... or at least many people make it seem so.