This week Heavey and Grant get further into nutrition...and what IS the perfect diet? Heavey shares survey results from the most popular diets followed by his email list...and Grant shares Clean Eating Magazine's definition of clean eating. [4:00] Performing well...and old [7:08] Short term thinking [8:06] The best diet [9:23] Evidencebasedathlete.com [10:02] "Clean Eating" [11:42] Meta Analysis [14:10] 12 months in... [14:43] Behavioral support [16:48] The largest driver of weight loss [22:07] What's right for every person? [22:45] Controlling and intense [23:35] I was ready to be friendly [24:20] What is clean eating? [25:09] Know thyn enemies

This week Heavey and Grant talk diets, nutrition and how the sugar industry caused the fat scare. Who can you trust...and what nutrition studies are most trustworthy? [1:11] House shoes and wool socks [3:20] 34 out of 37 [5:10] Twinkies and sh*t [7:43] Mark's Daily Apple [8:32] Shifting blame [9:20] Spotlight [12:59] Pretty shady stuff! [14:12] Demonizing fat [14:33] Who told you fat was bad?!! [15:42] You can eat butter...it's good! [17:07] That's what I'm here for [18:08] Who's paying for that? [21:12] Dead people [21:51] I've got a firehose [22:47] We are the truth

This week Heavey and Grant answer a question from listener Doug. Doug asks how effective sprinting can be for improving aerobic capacity: Specifically, all out 100% efforts as you age. While discussing sprinting intervals and the effects on recovery and aerobic capacity with age, the boys also discuss the health benefits of apple cider vinegar. [2:33] Apple cider vinegar [4:21] 'Cuz I'm strange [4:46] So that's why I'm so sexy [9:30] Improving aerobic performance [11:33] Afterburn effect [13:12] To prevent injury... [15:10] Ah, the air dyne [16:52] A balanced protocol [19:16] The Hour: Cocktail Manifesto

This week Heavey and Grant dive into aerobic vs strength training for weight loss... Is aerobic work the best for dramatic weight loss? What kind of weight training is most beneficial? And why some exercise science studies really suck. [2:19] Grueling strength and conditioning [3:31] A little too hard [6:11] Major bummer [6:40] My pubmed feed [7:23] Why are you lying to me? [9:55] 4 pounds [11:30] Losing twice as much fat [13:03] Training with pre-diabetes [15:38] Who the f*ck is writing their training programs? [16:41] Running shoe people [19:43] You're like, really smart [20:14] The value of aerobic training [22:24] Uber Eats!!

This week Heavey takes the reigns talking about his enlightenment with meditation and how 2 weeks unplugged at a cabin completely changed his life. Grant also shares his unplugged week beachside and his pillars of health. The boys also discuss the bourbon trail and aspirations to tackle the route. [1:14] CrossFit Warpath [2:10] The Bourbon Trail [6:09] Tom Bulleit [7:03] The next fad liquor [9:39] That wasn't me [10:01] 5 pillars? [11:10] Feel like a normal human [13:25] Waking up [14:49] Which drugs were you on? [16:34] You're a crazy person [17:32] That 5th pillar getting in the way [20:32] Staycations [23:16] The most important pillar [24:23] For the people

This week Grant and Heavey talk about weight loss: specifically the effects of quick drastic weight loss (such as in The Biggest Loser). The boys talk about the effects of drastic weight loss on basal metabolic rate and hormones, as well as muscle mass. Heavey also shares research on eating speed and the #1 way you can feel fuller and eat less, with one simple habit. [1:43] Smoke signals [3:36] Evidence based medicine [4:47] He's a boy, but he listens good [7:07] Can't stomach it [9:29] Dropping 129# [11:51] BMR decreased [13:56] Leptin levels [16:01] A long term approach [17:17] More harm than good [18:12] Decreased BMR, more muscle mass? [19:55] A habit based approach [21:04] When hot food goes cold [22:08] Cramming food down

This week Grant and Heavey build on the new year's resolution episode to discuss the effects of holiday weight gain- and how to counteract its cumulative effects. Heavey shares a recent study on various macronutrient breakdowns to improve satiety. While discussing benefits of HIGH carb diets, Grant also shares a study of average gentlemanly measurements. [1:01] Herbal tea and whiskey [2:28] Less than 1 pound [3:46] Self reporting [4:37] Scotch first, rulers later [5:50] What is satiety? [7:19] Calories per gram [8:51] Nerd humor! [11:21] Lower fat intervention [11:43] Maximizing protein [12:10] Increasing protein, decreasing alcohol [12:42] One small thing

This week Grant and Heavey kick off their first podcast of 2017... and it's all about goal setting. While 90% of people fail to achieve their new year's resolutions, there are tricks to ensure you're headed for success. Grant shares his personal goals for the year and Heavey helps him dial in on his ambitions to set up for a successful 2017... with the lights on. ;) [2:16] GNC Settlement [2:56] DMAA [4:57] All smiles & scotch [6:22] I can't be more attractive! [7:49] Measuring with the lights on [8:40] 90% fail rate [10:47] How to set up a dietary goal [12:25] Where can I get the biggest wins? [13:28] Dan John [15:01] S.M.A.R.T. framework [16:06] She eats like a 6 year old [17:50] Whole on my own [19:22] We love you

This week Grant and Heavey are joined by listener Elizabeth to discuss Blue Apron and other meal delivery services. Elizabeth and Grant share their experiences with Blue Apron while Heavey reviews other meal delivery options available for the paleo/gluten free crowd. After meal planning, the trio enjoys a pour of Lagavulin 16. [1:44] Playboy attitudes [3:06] That sensitive side [5:01] That cooking dinner thing [6:46] Blue Apron [8:32] You pick 3 [11:37] A unique perspective [12:41] Churning butter & shit [13:20] Parsnip? [13:49] Living the dream [15:26] That's where it gets dicey [18:30] Other companies [19:05] Prep Dish [22:26] Reducing stress thru the week [24:40] Ice Age Meals [26:03] What can you prioritize? [27:30 Experience with meat [29:05] Burn, Jill! [30:33] Lagavulin 16

This week Grant and Heavey dive into artificial sweeteners. Are diet sodas safe? How to they affect your metabolic function and your gut? Heavey shares new research on the topic which indicates the negative effects of artificial sweeteners on blood sugar regulation... and the mechanism behind this effect. [0:40] My favorite meal [2:05] Sous Vide [3:13] Yum all the way thru [5:27] Real and fake sweeteners [7:45] It starts in rats [8:50] How well blood sugar responds [10:19] Sugar rats [12:19] Gut microbiome [14:52] Implanted the poo [16:59] Diet soda and weight gain? [18:26] A personal experience [19:00] She would not catch my poop [21:20] Biodome