Keep your skepticism at bay as I discuss palm cooling with Timmy Haman. I'm always a little skeptical of things that seem too good to be true, and this is no exception. However, Timmy makes a very good argument for the benefits of palm cooling and I'm excited to give it a try. If you're interested in ways to help you recover from a workout, this episode is for you. 

What we discussed:

• What exactly palm cooling is (1:44)
• How it can enhance athletic performance (4:02)
• Palm cooling technique for muscle recovery during workouts (9:35)
• Using water-circulating gloves for muscle recovery and performance enhancement (14:58)
• Combining sauna usage with palm and foot cooling to enhance performance (21:24)
• How palm cooling can prevent muscle soreness and aid in recovery (26:16)
• Cooling hands between sets to improve strength gains and reduce overheating (38:50)
• How to utilize palm cooling during a workout (44:06)
• The development of a device for easy and practical use during gym sessions (46:25)
• How the Peak Performance Bar works and its benefits (50:33)
• Using a calorie burner vest (52:19)

Where to learn more:

• Prime Science
• Instagram

If you loved this episode and our podcast, please take some time to rate and review us on Apple Podcasts, or drop us a comment below! 

If you've been following me for any length of time, you know how passionate I am about natural bodybuilding.  For this episode, we welcome natural bodybuilding beast Eddie Saldana. He is an absolute stud in the natural bodybuilding community and I've got no doubt he will be a topic of conversation when he competes next year. 

What you'll hear:

• Previous bodybuilding competition and results (1:38)
• Bodybuilding competition weight classes and ideal weight for lean muscle gain (5:34)
• Viewing progress at different ages and the appeal of competing drug-free (9:23)
• Training and nutrition for muscle growth, with a focus on natural vs. enhanced methods (13:47)
• Workout routine, rep ranges, and muscle recovery (17:28)
• Full-body workouts and their benefits (22:29)
• Fitness training and nutrition (26:46)
• Challenges of reverse dieting after a bodybuilding competition (31:30)
• Various nutrition and fitness methods for competition prep (35:13)
• Ketogenic diet for bodybuilding, including macronutrient ratios and food sources (39:27)
• Handling hunger and maintaining energy levels following a ketogenic diet (43:57)
• Body fat percentage, weight fluctuations, and prep for his next competition (47:19)
• Taking time off between competitions and celebrating achievements (53:05)
• Competing against the best of the best (57:58)

Where to follow Eddie:

• Instagram

If you loved this episode and our podcast, please take some time to rate and review us on Apple Podcasts, or drop us a comment below! 

How do you face adversity? Good friend and client Peter Jeffs had been trying to make it to the stage since his first competition was canceled back in 2022 due to Covid. After a few setbacks, he finally made it to the stage to see his dream to fruition, and it was an honor to be a part of his journey. I know you'll find his story inspiring.

What we discussed:

• Peter's journey from prep to stage and overcoming obstacles (1:14)
• Macronutrient ratios, protein threshold, and their impact on energy levels and food satisfaction (7:31)
• Reducing protein intake for optimal body composition and performance (12:54)
• Diet and training for a bodybuilding competition, with a focus on refeeds and fathead pizza (17:41)
• Two-day consecutive refeed for bodybuilding competitions and its effectiveness, and Peter's personal experience (23:32)
• Bodybuilding and fitness at the age of 61 (28:50)
• Post-prep experience (34:13)
• Challenges of post-competition dieting and the importance of setting goals for muscle growth and healthy weight gain (36:58)
• Body fat percentage, calorie intake, and sleep quality (43:28)
• Ketogenic diet for bodybuilding competition prep (49:43)
• Future plans and competition (56:15)

Where to follow Peter:

• Instagram

If you loved this episode and our podcast, please take some time to rate and review us on Apple Podcasts, or drop us a comment below! 

For this episode, we welcomed back friend and repeat guest, Coach Jen Winkler. We had both just returned from different keto conferences, so it was fun to trade stories with her but also delve into several issues, including the psychology of hormones, menopause, and hormone replacement. As usual, it was a pleasure chatting with her and I know you'll find this episode informational 

What we discussed: 

• Ketogenic and carnivore diets, food addiction, and moderation vs. elimination approaches (5:36)
• Ketogenic approach and carbohydrate intake for female hormonal health (10:47)
• Hormone changes during perimenopause, carnivore diet impact, and individualized approach to hormone replacement therapy (15:38)
• Hormone levels and symptoms during perimenopause and postmenopause, with BHRT as a potential solution (20:27)
• Hormone replacement therapy (HRT) for menopausal women, with insights on individualized approaches and lifestyle factors affect (25:53)
• How past experiences can impact current well-being and future generations (30:48)
• Homesteading and self-sufficiency (33:04)
• Nutrition coaching for blood sugar management and hormonal balance (38:16)
• Birth control's hormonal impact and long-term effects on women's health (41:15)
• Ketogenic diet for epilepsy and mental health, including Jen's personal experience and insights (46:24)
• Ice cream alternatives and controlling sugar cravings. (52:05)
• Cycling and nutrition coaching for weight loss (54:34)
• Fertility awareness and homeschooling (59:38)

If you loved this episode and our podcast, please take some time to rate and review us on Apple Podcasts, or drop us a comment below! 

Are processed seed and vegetable oils a regular part of your diet? Chances are, they could be causing health issues you've been trying to fix for years. Dr. Cate Shanahan is the leading authority on nutrition and human metabolism. A board-certified Family Physician with over 20 years of clinical experience, and NY Times bestselling author of The FatBurn Fix, Deep Nutrition and Food Rules, her expertise is fixing the underlying problems that cause metabolic damage and inflammation, leading to autoimmunity, weight gain, diabetes, cancer and accelerated aging processes. Her passion is helping people feel their best. (https://drcate.com/about-drcatecom/) I learned a ton during the episode and I know you will as well.  

What we discussed:

• The science behind the negative effects of seed oils on the body (1:52)
• Why she became interested in this field (3:08)
• The history and current narrative around nutrition in the medical community, including the role of seed oils and the challenges of changing beliefs (5:37)
• The dangers of vegetable oils and their impact on metabolism and weight gain (11:12)
• How vegetable oils contribute to metabolic disease epidemics through oxidative stress and inflammation (19:15)
• Healthy fats, smoke point, and insulin resistance (24:48)
• Insulin resistance, nutrition, and processed foods (30:30)
• How vegetable oils affect metabolism and weight loss on a ketogenic diet (33:47)
• Avoiding unhealthy fats and prioritizing quality sources (38:38)
• The importance of quality fats and the misinformation in the medical field (46:45)
• The benefits of removing seed oils from the diet for better health (51:10)

Where to learn more:

• Dr. Cate
• Dark Calories

If you loved this episode and our podcast, please take some time to rate and review us on Apple Podcasts, or drop us a comment below! 

I'm beyond excited to launch the Savage System, a course I've been working on for over four years. This has been a labor of love for me, and I'm excited to share it with you and see your results!

What you'll hear:

• Keto bodybuilding course with 150+ video lessons and real-time updates (1:58)
• What the course includes, with videos, modules, a workout app, and an AI database (6:35)
• AI-powered fitness coaching with personalized meal plans and community support (8:39)
• Six-month transformation challenge with a focus on fat loss and healthy habits (14:16)
• Hosting intimate, private retreats for a community of like-minded individuals (19:16)
• Tips for beginners and advanced users alike (22:56)
• Optimizing performance and fat loss with a ketogenic approach (28:08)
• Evolving AI for body transformation and fitness, and excitement for new features and potential in the bodybuilding community (33:43)

Where to learn more:

• The Savage System

If you loved this episode and our podcast, please take some time to rate and review us on Apple Podcasts, or drop us a comment below! 

We all know we need to breathe to survive, but are you aware of the different breathwork techniques and how you can optimize your parasympathetic state? Dr. Justin Ternes, a Doctor of Physical Therapy, Breathwork Specialist, and Mindset & Performance Coach, is the visionary founder of True Self Health & Human Performance. Residing in the scenic Ozark Mountains of Northwest Arkansas, Dr. Ternes is a fervent advocate for holistic health optimization. With a career spanning over 7 years in physical therapy, he has evolved his practice to include holistic health and performance coaching, focusing on meditation, breathwork, psychophysiology, and mindset techniques. (https://trueself.health/about) I learned a lot from this conversation and I can't wait to welcome him back to continue our discussion. I know you'll take something from this episode as well. 

What you'll learn:

• Justin's background and why he became interested in this work (2:41)
• Stress, breathwork, and meditation with a focus on their impact on physical and mental health (5:22)
• Cold therapy options for hot summer months (11:01)
• Cold plunging benefits and edge portable ice bathtub (16:25)
• Proper breathing techniques and their benefits for physical and mental health (21:28)
• Improving posture and breathing through body awareness and movement (29:08)
• Breathwork, sleep tape, and journaling for improved well-being (35:48)
• Discipline, self-care, and breathwork for mental wellness (42:28)

Where to learn more:

• True Self Health
• Instagram

If you loved this episode and our podcast, please take some time to rate and review us on Apple Podcasts, or drop us a comment below! 

Did you know that a carb-restricted diet can help manage the complications of epilepsy? David Robinson was diagnosed with epilepsy at the age of 28, and after traditionally treating his condition with medication, he found keto to be a viable solution to coping and managing his symptoms. He has a very compelling, inspiring story so I know you'll benefit from this episode.

What we discussed: 

• David's personal history of being diagnosed with epilepsy, managing his seizures, and having them return (4:59)
• Epilepsy diagnosis, medication, and driving restrictions (10:15)
• Treatment and dietary restrictions (15:29)
• Ketogenic protocols for epilepsy management and focusing on whole, nutritious foods (24:14)
• Ketogenic diet, gluten intolerance, and its impact on mental health (30:01)
• Overall health benefits of a ketogenic diet (36:44)
• Writing a book on on a ketogenic diet and its impact on health (41:05)
• Online course on metabolic health, including diabetes reversal and weight management (46:43)

Where to learn more about David and his journey:

• Unremarkable Brain

If you loved this episode and our podcast, please take some time to rate and review us on Apple Podcasts, or drop us a comment below! 

I hadn't heard of Dr. Jade Teta before scheduling this episode, but I'm thrilled that we finally met and I found that we're kindred spirits. He chose to go into alternative medicine and takes it as a compliment when people call him "quack" or "witch doctor." This was an incredible conversation and I look forward to welcoming him back to the podcast in the future. 

What we discussed:

• The benefits of incorporating short bursts of exercise into your day (2:02)
• How humans evolved to move frequently with periods of rest, but modern lifestyles lack this balance (6:47)
• Breaking free from routine and monotony in various aspects of life, including mindset, movement patterns, and diet (11:30)
• Personal training, nutrition, and medicine with a focus on alternative approaches (16:06)
• Strength training and its impact on mental health, exercise, and overall well-being (21:27)
• The benefits of resistance training for hormonal balance and weight management (28:09)
• Hormonal balance and calorie deficit for weight loss (33:53)
• Calories and weight loss, with a focus on balancing hormones for sustainable results (39:01)
• Nutrition and exercise approaches for body composition changes (42:55)
• Changing identity and beliefs to improve habits and physical activity (50:11)
• The importance of aligning thoughts, feelings, choices, and actions for personal growth and success (54:55)
• Mindset, balance, and tensegrity in life (58:46)

Where to learn more:

• Instagram
• Jade Teta

If you loved this episode and our podcast, please take some time to rate and review us on Apple Podcasts, or drop us a comment below! 

Drew Decker is a graduate research assistant at Ohio State University, and on this episode, we dive into some of the science and research studies surrounding a ketogenic or low-carb diet. I have a lot of respect for Drew and the research he’s doing, and I have no doubt you’ll learn something from this episode. 

What we discussed:

• Ketogenic diet and its effects on exercise performance, with a focus on a recent study comparing Clif Bars and our Keto Bricks (4:31)
• Exogenous ketones for performance and cognitive function (12:02)
• Nutrition and supplements for athletes, with a focus on military populations (16:43)
• Ketogenic diet and muscle glycogen replenishment, with a focus on the importance of time and consistency (24:13)
• Ketogenic diets and exogenous ketones for military personnel (32:02)
• Keto and the potential benefits for mental health, including reducing depression symptoms (36:45)
• Current and upcoming studies on keto and nutrition in general (44:33)

Where to learn more:

• Low Carb OSU

If you loved this episode and our podcast, please take some time to rate and review us on Apple Podcasts, or drop us a comment below!