PR Podcast

PR Podcast

By PR PodcastHealth & Fitness
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PR Podcast episodes

  • 018: Q&A - Injuries, Marijuana for Gains, Training for Running, Why is Morgan the GOAT & Tracking Calories from Supplements

    Intro: Half-Way Through the Burger Challenge, Certified Bun-Eaters, 75 Hard Updates, Two-Weeks out from The Arnold

    11:05 - Injuries: What to do upon injury/how to approach (mental state)? Does it define motivation or dedication toward a goal? What's the difference between motivation and dedication?

    25:00 - Our views on marijuana for recovery or recreational use. Would it negatively affect training/grains?

    33:20 - How to incorporate strength training as a runner? Covering >30 miles per week and finding it difficult to fit in lifting and taking time to recover.

    43:25 - Why is Morgan the G.O.A.T?

    49:00 - When tracking macros, do you count carbs/calories from supplements like vitamins?


    Mentions:

    • @jimdizle
    • @justalil_strength
    • @karinacocina
    • @newageathletics
    • @dc2toeknee

      • Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

      53 min
    • 017: Boost Your Testosterone

      Intro: “Getting started with those Raging Boners” - Morgan, Episode 016 was a popular episode, PR Podcast Burger Challenge updates, 75 Hard updates...

      12:35 - What is testosterone and why do we need it? (fat gain, muscle loss, and bone loss.

      14:15 - Free testosterone level testing

      17:10 - Detriments of low testosterone/ benefits of healthy testosterone

      19:25 - How to increase testosterone naturally: resistance training, nutrition, sleep, stress management

      32:45 - Synthetic Testosterone

      40:45 - Body Fat % & Nutrition: Calories, Macronutrients & Micronutrients (Magnesium, Zinc, Vitamin D)

      49:15 - 4 Minutes of Porn, 5-minute Conversation with a Cutie, 11 Evenings of Sex & Swingers


      Articles/Mentions:

      • Examine Defines Testosterone - https://examine.com/topics/testosterone/
      • Sleep loss dramatically lowers testosterone in healthy young men - https://www.sciencedaily.com/releases/2011/05/110531162142.htm
      • Today’s men are not nearly as strong as their dads were, researchers say - https://www.washingtonpost.com/news/wonk/wp/2016/08/15/todays-men-are-nowhere-near-as-strong-as-their-dads-were-researchers-say/
      • Low-fat diet linked to lower testosterone levels in men - https://www.eurekalert.org/pub_releases/2020-01/wkh-ldl011020.php 
      • Overweight Men Can Boost Low Testosterone Levels by Losing Weight - https://www.todaysdietitian.com/news/071812_news.shtml
      • Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects. - https://www.ncbi.nlm.nih.gov/m/pubmed/2796409/
      • Healthy testosterone levels for men J Clin Endocrinol Metab 102: 1161-1173, 2017 
      • 1-week Sleep restriction lowers Testosterone JAMA. 2011 Jun 1;305(21):2173-4. doi: 10.1001/jama.2011.710. PLoS One. 2012; 7(7): e41218.
      • Resistance exercise overtraining and overreaching. Neuroendocrine responses. Sports Med. 1997 Feb;23(2):106-29
      • Progressive Resistance Training Volume Effects on Muscle Thickness, Mass, and Strength Adaptations in Resistance-Trained Individuals - https://journals.lww.com/nsca-jscr/Abstract/publishahead/Progressive_Resistance_Training_Volume__Effects_on.94521.aspx 
      • Testosterone post-exercise Fiziol Cheloveka. 2010 Jul-Aug;36(4):102-6.
      • Natural bodybuilding competition preparation and recovery: a 12-month case study. Int J Sports Physiol Perform. 2013 Sep;8(5):582-92. Epub 2013 Feb 14 * 11 evenings of sex Physiol Behav. 1992 Jul;52(1):195-7
      • Multiple partners are associated with higher testosterone in North American men and women. Horm Behav. 2007 Mar;51(3):454-9. Epub 2007 Jan 27.


        • Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

        57 min
      • 016: Let’s Talk About Sex

        Intro: Happy Valentines Week! Updates on 75 Hard, Joseph loves Target, PR Podcast Diet Challenge...results announced!


        12:35 - Lets Talk About Sex

        14:50 - Libido Defined (with biopsychosocial model)

        18:35 - The Big O 19:55 - Oxytocin/“Love Hormone”

        22:30 - Circulation

        25:35 - Immune System

        28:10 - Period Pain

        32:50 - Insomnia/Anxiety

        34:55 - DHEA 40:10 - Libido Boosting Foods 


        Mentions:

        • Book: Beyond the Pill, Chapter 10 by Dr. Jolene Brighten 
        • https://www.businessinsider.com/ronda-rousey-sex-before-fights-2012-11


          • Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

          54 min
        • 015: Does Meal Timing Matter & Is Fasted Cardio Better?

          Its February! Morgan is doing Yoga and is still 75Hard, Anabel’s peak phase update, Joseph makes In-n-Out work for his diet, and we decide which is better...pancakes or waffles?


          15:36 - “Meal Timing”

          17:00 - Meal Timing Myths... "is eating late at night bad?", etc.

          18:20 - What matters? (Especially for Fitness)

          21:15 - Chrononutrition

          27:05 - Fasted vs Fed Cardio

          35:45 - Fasted Training

          43:50 - Benefits of Cardio


          Mentions and Articles:

          • Chrononutrition


            • Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review.

            Follow Us @PR.Podcast on Instagram!

            Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

            55 min
          • 014: What is the Best Diet of 2020?

            Update on #75hard/Arnold prep, Anabel’s training, and go-carting!


            [17:50] - “Diet” Defined + Concerns/Solutions

            [22:40] - Gluten-Free

            [29:25] - Veganism

            [39:55] - Low-Carb & Paleo

            [47:35] - Keto & Carnivore

            [55:45] - Mediterranean

            [01:02:30] - Key Components to the Best “Diet”

            [01:05:35] - Diets We’ve Tried

            [01:08:16] - Morgan’s Diet Challenge


            Mentions:

            • 2020 Best Diets from US News World & World Report


              • Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review.

              Follow Us @PR.Podcast on Instagram!

              Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

              1 hr 18 min
            • 013: Intro to the Big 3 (Squat, Bench, & Deadlift)

              The basics of the Big 3 Compound Lifts...Squat, Bench, & Deadlift.


              [00:55] Intro: Whiskey shits, update on 75 hard,  Evolve Fitness and Nutrition, and PR Podcast stickers!


              Benefits, Technique Tips, & Primary Muscles Used for each of the Big 3:

              [19:03] - Squat  

              [38:25] - Bench Press

              [48:40] - Deadlifts


              Mentions: @jimdizle & @evolve.fitness.nutrition

              Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review.

              Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

              1 hr 9 min
            • 012: Goal Setting

              Happy 2020, everyone! Let’s set some new PRs! This week we talk about Goal-Setting.

              [2:30] - Our goals for 2020, habit stacking, & reading

              [20:30] - Goal Setting: Find your “Why”, SMART Goals, Creating Habits, Mindset/Visualization, & Take ACTION

              Books:

              - Start with Why: How Great Leaders Inspire Everyone to Take Action by Simon Sinek

              - Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear

              - The Power of Habit: Why We Do What We Do in Life and Business by Charles Duhigg


              Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review.

              Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

              1 hr 3 min
            • 011: Combating a Cold & Supplement Talk (Caffeine, Creatine, and Leucine)
              Goodbye to 2019!…
              In our intro conversation, we share some valuable tips for combatting a cold then, we talk about supplements. Assuming you have mastered your nutrition/hydration, training program, sleep habits, and stress management, then a few well-studied supplements might help support your goals...
              [13:45] - Supplement: Caffeine
              [33:40] - Supplement: Creatine
              [58:05] - Supplement: L-Leucine
              Mentions & Articles:
              • Caffeine and Type 2 Diabetes - https://www.coffeeandhealth.org/wp-content/uploads/2013/11/ISIC-Diabetes-Report-2013-FINAL3.pdf
              • The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-36
              • Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6093191/
              • Effect of strength and power training on physical function in community-dwelling older adults. https://www.ncbi.nlm.nih.gov/pubmed/12586856
              • Long-term creatine supplementation does not significantly affect clinical markers of health in athletes https://www.researchgate.net/publication/10798700_Long-term_creatine_supplementation_does_not_significantly_affect_clinical_markers_of_health_in_athletes
              • Creatine in type 2 diabetes: a randomized, double-blind, placebo-controlled trial. https://www.ncbi.nlm.nih.gov/pubmed/20881878
              • Creatine supplementation alters homocysteine level in resistance trained men. https://www.ncbi.nlm.nih.gov/pubmed/25853877
              • Daily L-leucine supplementation in novice trainees during a 12-week weight training program. https://www.ncbi.nlm.nih.gov/pubmed/21487148
              • Examine.com - https://examine.com/supplements/caffeine/; https://examine.com/supplements/creatine/; https://examine.com/supplements/leucine/
              Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review.
              Follow Us @PR.Podcast on Instagram!
              Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino
              1 hr 4 min
            • 010: Q&A - Stubborn Body Fat and Getting Abs, AM vs PM Workouts, Supplements for Beginners, “Fitness Influencers”, & Our Community Health Wishes

              Q&A Episode & Happy Holidays!

              [09:05] What do you recommend to target stubborn love handles? & I know abs are made in the kitchen but any other tips on the key to obtaining abs?

              [18:30] Does training in the morning give you the same muscle development vs. training at night?

              [32:30] Supplements: What is a good starting point for someone new into fitness? Are ingredients regulated? Are there chemicals one should avoid?

              [52:00] “Fitness Influencers”

              [01:01:30] What would you guys like to see more of in health and wellness for our community?

              Mentions & Articles:

              • Questions submitted by @scaryterry1999, @regina_2215, @_djloops_, @jennlovegm_, @marissacee, @_danielamal_, & @justprepped_jp
              • New science: spot reduction is not a myth - https://mennohenselmans.com/science-spot-reduction-myth/
              • Evening exercise will not ruin sleep and might even reduce appetite - www.sciencedaily.com/releases/2019/02/190221083411.htm
              • Creatine - https://examine.com/supplements/creatine/
              • Caffeine - https://examine.com/supplements/caffeine/
              • Whey Protein - https://examine.com/supplements/whey-protein/
              • PR Podcast Recovery Episode - https://anchor.fm/pr-podcast/episodes/004-Exercise-Recovery-Modalities-e8n4si
              • Caffeine consumption and mortality in chronic kidney disease: a nationally representative analysis. - https://www.ncbi.nlm.nih.gov/pubmed/30215779
              • Coffee intake and decreased amyloid pathology in human brain https://www.nature.com/articles/s41398-019-0604-5
              • The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. - https://www.ncbi.nlm.nih.gov/pubmed/23919405
              • 2018 Protein Powder Study - https://www.cleanlabelproject.org/protein-powder/
              • Reality TV stars auditioned to 'promote' poison diet drink on Instagram - https://www.bbc.com/news/newsbeat-50837267
              • Projected U.S. State-Level Prevalence of Adult Obesity and Severe Obesity - https://www.nejm.org/doi/full/10.1056/NEJMsa1909301?query=featured_home

                • Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review.

                Follow Us @PR.Podcast on Instagram!

                Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

                1 hr 13 min
              • 009: Q&A - Binging/Sweets Cravings, Reps to Failure, and Greens Supplements

                Another Q&A Episode! (and Happy Birthday, Joseph!)

                [12:05] Best advice for binge eating and craving sweets?

                [27:45] How often do you take sets to failure vs. leaving some in the tank?

                [42:11] How effective are green supplements?


                Mentions & Articles:

                • Questions submitted by @07missj, @ophireanphtsique, and @vortiz16 

                • National Eating Disorders Association Helpline: 1-800-931-2237 

                • The impact of metabolic stress on hormonal responses and muscular adaptations. https://www.ncbi.nlm.nih.gov/m/pubmed/15947720/

                • Skeletal Muscle Fiber Adaptations Following Resistance Training Using Repetition Maximums or Relative Intensity https://digitalcommons.sacredheart.edu/cgi/viewcontent.cgi?article=1039&context=pthms_exscifac 

                • Low-Load Training for Hypertrophy Works in the Lab. Will It Work in the Gym? https://www.strongerbyscience.com/low-load-training/

                • CDC on Nutrition/Fruits & Vegetables: https://www.cdc.gov/nutrition/data-statistics/index.html#FruitsVegetables and https://www.cdc.gov/mmwr/volumes/66/wr/mm6645a1.htm  

                • Examine.com 


                Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review.

                Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

                53 min

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