This week Grant and Heavey get into the theory of eating for your genes. Is genetic testing helpful for determining your best type of diet and macro plan? What other factors come into play when diving into the world of DNA sequencing? The boys discuss whether the current testing available is worth the financial costs, and why the movie Multiplicity might just explain it perfectly. [1:09] Howlin' Rays [3:53] It's like story time [5:17] Coming for your lunch [8:13] The genetic thing [10:53] The Exposome [11:29] Multiplicity [12:41] Expression of genes [13:47] Super tight genes [14:17] Camel Tail [16:13] Not the way your genes work [17:28] The less sexy version of the song [19:01] Brave New World [20:43] Idiocracy

This week Grant and Heavey and joined by Heavey's wife, Coach Nicole, to answer a listener question. Listener Stacey has been dealing with a persistent case of plantar fasciitis for several months...and so have several of her friends. What gives, and how do you overcome this pesky foot pain?? The trio dives deep into what causes plantar fasciitis, at home remedies, proper footwear and rehabilitation exercises for this common condition. On another note, Grant also shares interesting research on MDMA and its positive effects on PTSD treatment. [1:05] One good human [1:58] Bandanas with vaseline [4:08] Even a single dose [4:56] Now you're playing it cool [7:10] Plantar Fascia [8:29] Poor form or footwear? [10:31] Acute or chronic? [12:46] Supportive shoes [14:23] Getting the right help [17:09] Full submersion ice bath [17:53] Only 45 degrees [20:13] Fixing the fascia [21:38] Not the greatest first step [22:52] Hip and glute exercises [23:17] Supported Band-aid bubble [24:32] The point

This week Grant and Heavey chat with guest Jenna all about birth control...specifically oral birth control pills vs IUD's. The pros and cons are discussed regarding exogenous hormonal therapy as well as the effects of different methods on health and performance. [0:56] Hi Jenna [1:30] Scrotox [1:56] Tight, solid balls [4:19] Camel balls [7:09] The pill... [9:39] Variation [10:10] Chemical imbalance [11:07] Changes in nutrient status [11:55] Vitamin deficiencies and anemia [13:40] IUD's and the Affordable Care Act [17:02] Much worse [17:53] Livin' the dream [21:51] Put a stick up there [22:24] Copper toxicity [25:01] It's a depression [26:30] Insert sweet potato [28:58] We want to be sensitive

This week Grant and Heavey look into multivitamins...and why they shouldn't be for everyone. Heavey dives into why a daily multivitamin might actually be harmful, the effects of high dose vitamins, and why the vitamins in your energy drink and cheap supplements may not be the answer to resolve deficiencies. After chatting supplements and vitamins, the boys enjoy Talisker Storm Whisky. [1:10] Can energy drinks give you hepatitis? [2:13] 4-5 Energy drinks a day [3:58] Like cocaine [5:24] The whole multivitamin thing [6:21] No benefit whatsoever [9:11] Folate vs folic acid [11:14] Men's vs women's vitamins [12:23] If you're not monitoring blood levels... [14:04] Calcium and atherosclerosis [16:03] Pay increase! [16:44] Give me a call [18:15] Magnesium is tough [18:47] Pump the breaks [19:11] Talisker Storm

This week Grant and Heavey host a live audience show to celebrate their 100th episode. The boys open up to answer health/fitness/scotch questions from the audience: Can you catch up on sleep? What are the best sources of protein for pregnant pescatarians? What's the best scotch for a novice scotch drinker? Meditation- what's the science behind the practice? Who should and shouldn't supplement with vitamin D? ... And coffee- how much is too much? Tune in to hear about these questions and more. [2:15] Working all the angles [2:41] 2 Years!!! [6:30] What we've learned about scotch and fitness [9:41] Can I catch up on sleep? [11:05] Chemically altered your state of being [14:07] Vitamin D toxicity [15:45] Self-regulation [17:38] Pregnant women and exercise [20:40] Sperm count with exercise and drinking [22:17] Fish intake and mercury [25:09] Best sources of protein for a vegetarian? [28:08] Eat meat and drink scotch [31:02] Scotch and water [34:42] Science-y stuff about meditation [39:03] Coffee- how much is too much?

This week Grant and Heavey talk all about cholesterol: the good, the bad, the misunderstood, and why typical cholesterol labwork is missing the whole picture. After chatting lipoproteins, the boys get into the finite details of the perfect Bloody Mary. [2:01] Aka- poopy problems [6:12] Creating cell membranes [6:57] LDL and HDL [7:27] Skurd of water [8:13] The lipoprotein is the ship [10:26] Triglycerides [10:51] When the ship crashes [11:23] Potential heart ache [13:18] LDL particle count [14:19] HDL to total cholesterol [17:09] Family history [18:20] Metabolic dysfunction [19:33] Hyperresponders [24:09] Bloody Mary [24:18] ...And then I met you

This week Grant and Heavey continue with the calorie debate, this time focusing on fixing the most prevalent issue among athletes --> under eating. Heavey discusses the survival mechanisms caused by under eating and long term health consequences. Getting into the details, Heavey explains reverse dieting with a step-by-step approach to incrementally increasing caloric intake, finding maintenance caloric levels, and how to begin a cut. [1:04] Playing with my wood [4:08] Monster mud! [5:18] [email protected] [8:00] Under eating [10:50] Volume of food [11:50] Donuts! [13:11] 1500 to 2500 cals/day [14:01] Again, boning is NEAT! [15:20] Reverse dieting [17:35] Your organs [20:06] Working your way up [21:21] Then you can do a cut [23:20] It depends, it depends!

This week Grant and Heavey discuss how to improve conditioning for sports. Specifically, Grant wants to know how to improve his conditioning for basketball. Heavey breaks down the types of energy systems and shares the best methods to train each system based on the needs of various sports. He also discusses the best tool for training the phosphocreatine system and designs a training plan on the spot for Grant's basketball conditioning targeting the PC system and the aerobic system with the minimum effective dose. Finally the boys chat about the upcoming live 100th episode with Blue Label for all! [2:10] 22 for 22 Challenge [4:49] Conditioning for sports [6:28] Real fast, then slow [7:31] ATP systems [10:06] Improving recoverability [13:01] A common question [13:09] Tabata? [16:06] Planking so hard [18:09] Assault bike or running [19:45] Strength training vs power training [21:00] Minimum effective dose [24:07] RSVP for the live episode!

This week Grant and Heavey dive into the calorie debate... do calories matter? Is quality or quantity more important? Heavey discusses the notion of energy balance and calories in vs calories out, how you can increase your basal metabolic rate and why no two people are alike with their caloric needs. After getting deep into resting metabolic rate and thermic effects of food, Grant shares his new non-scotch go-to beverage- the martini...and how to make the best martini on the block. [2:05] It was a big day for me [4:01] Calories don't matter? [5:10] Why isn't it working now? [7:35] Our bodies have evolved [9:48] Energy stored in food [10:43] FDA food tolerance [13:31] Donuts vs whole foods [15:26] They're all very hard words [16:20] Growing huge brains [18:59] Resting metabolic rate [20:57] Thermic effect of food [21:55] Meat sweats [23:37] A compounding investment [24:21] Boning is NEAT [27:02] 100th Episode [28:12] RSVP! [30:25] A martini to get in the mood [31:38] Is that what James Bond orders? [35:14] The Botanist Gin

This week Grant and Heavey talk about nutrient timing. Heavey shares his thoughts on macronutrients and supplements pre and post workout, as well as what you should be eating in the morning and bedtime. He also dives into when you should be taking BCAA's vs whey vs casein, and when to eat your carbs and fat...and whether your pre-workout supplement is a crutch. After getting into the nitty gritty of nutrient timing, it's hot toddy time. [1:54] My recovery drink [3:21] How much you're consuming [5:21] Sufficient amino acids [7:01] Whey isolates [7:49] What about the banana? [10:57] 24/7 protein [13:45] Chocolate pudding casein [14:43] Intermittent fasting [15:42] 30g with breakfast [17:11] Pump you up! [18:03] Hot toddy time [19:27] It tastes like a hug