Sweat City

Hey guys! In this episode of Sweat City we interview Sarah Johnson, whose new book "Now Waiting" just released! It dives into the moments and times in between those major life events - the points in between goals and accomplishments that are often loathed or forgotten - and details how valuable those moments truly are. 

Check out her book on Amazon, Barnes and Nobles, and many other retail stores! Find her on instagram at sarahjohnson.co.

Find Christine on instagram at ohheychristine and Brian on instagram at siedenburgnutrition. 

Hope you enjoy the episode, guys! Subscribe and leave us a review! Thanks and stay tuned for the next episode. 

Hey guys! Thanks for tuning into Sweat City. This episode is about a topic on a lot of people's minds. Weight loss! We cover all things weight loss from different eating strategies, metabolic adaptation, weight loss myths, and a lot more! 

Timestamps:

0 - 7:27 : Intro talk; Christine's new car, Brian's past vehicles, introducing the weight loss topic.

7:27 - 10:54: Question: What is one magical memory from this past year? Christine's half marathon and Brian's first few clients.

10:54 - 17:13: Energy balance, calories and macronutrients, keeping protein high when dieting.

17:13 - 39:23: Low-carb and keto; how these strategies work and how they don't work, who they're for and who they'd be detrimental to.

39:23 - 45:52: Intermittent fasting and time restricted feeding

45:52 - 52:26: If it fits your macros, eating crap but losing weight, counting calories as an awareness tool, flexible dieting

52:26 - 56:49: High carb, low fat and who could benefit from that

56:49 - 1:00:50 :Paleo and its cousins as elimination diets and healthy lifestyles, cutting out anything from a package as a strategy

1:00:50 - 1:04:52 : Counting macros vegetarian and vegan, getting good protein sources as a vegan

1:04:52 - :1:07:29: Dietary strategy recap and cliffnotes, online calorie calculator (Legion Athletics, no affiliation)

1:07:29 - 1:16:13: Metabolism: Dysfunctional vs. slow vs. fast. The max amount of safe weight loss. Metabolic adaptation and "starvation mode

1:16:13 - 1:22:53 : Getting out of a metabolically adapted state and revving up your metabolism again

1:22:53 - 1:31:27: Recap, NEAT, Brian's step-wise strategy to beat plateaus when he's cutting, importance of sleep for retaining muscle during a cut

1:31:27 - 1:52:57: Listener Q&A: Protein powders 101, when protein powders are appropriate, protein timing, unique protein supplements, our favorite protein snacks, sugar in protein bars, multivitamins, vitamin D, etc

1:52:57 - End: Episode recap and outro

And that's it! Thanks for tuning in guys! You can find Christine at ohheychristine on instagram and Christine Hollis on Facebook. You can find Brian at www.siedenburgnutrition.com, mrsiedenburg on instagram, and Brian Siedenburg on Facebook.

Disclaimer: This podcast is for informational purposes only and does not constitute medical advice. Any advice or topics spoken about in this podcast should be run by your doctor or a licensed healthcare practitioner before implementation.

Hey guys, welcome to Sweat City! In this episode we talk about how we handle vacations in terms of the mindset behind working out and nutrition. 

Timestamps:

0 – 4:07: Intro casual conversation about breweries and Greensboro’s growth and entrepreneurship scene

4:07 – 8:05: Question: What are two things on your bucket list? 

8:05 – 12:32: Beginning the topic; putting your mind at rest on vacation, our evolution on vacation mindsets around fitness and nutrition.

12:32 – 18:26: Our mindset and how we tackle working out on vacation.

18:26 – 22:06 :Our mindset surrounding food on vacation.

22:06 – 25:46: Fasting on longer flights, Brian’s best airplane experience, bringing your own food on airplanes.

25:46 – 33:26: The “two fuel tank” tactic when eating out/vacation eating, navigating having a specific fitness goal while on vacation, exploring food on vacation, walking a lot on vacation .

33:26 – 37:42: The best foods we’ve had on vacation.

37:42 – 38:41: The mindset to make vacation a freeing experience; coming back to loving yourself.

38:41 – 44:44: What food do you want to experience most around the world? 

44:44 – End: Outro, get out there and travel, relax, don’t be afraid, get in the mindset of loving yourself so you still enjoy yourself and make good choices at the same time.

And that's it! Tune in next time guys and thanks for listening to Sweat City! You can find Christine on facebook as Christine Hollis and on instagram as ohheychristine. You can find Brian on Facebook as Brian Siedenburg and Siedenburg Nutrition, instagram as mrsiedenburg, and his website is www.siedenburgnutrition.com. 

Disclaimer: This podcast is for informational purposes only and does not constitute medical advice. Any advice or topics spoken about in this podcast should be run by your doctor or a licensed healthcare practitioner before implementation. Sweat City is not responsible for any adverse effects brought on by implementation of the advice herein.

Hey guys, welcome to Sweat City! A no-BS podcast diving into the science, psychology, and all aspects of nutrition, fitness, and wellness! We also interview local fitness business owners to gain different perspectives and provide a platform to express their views.

This episode is all about mindset. We touch the importance of a positive mindset, studies detailing how positive and negative self talk literally influence your hormones and biology, and a lot more! See timestamps below.

Start - 3:50 - Question: What book would we recommend and why?
3:50 - 6:34- Micro goals during endurance training.
6:34 - 8:46 - How what we listen to (music, podcasts) influences our mindset during training.
8:46 - 16:27 - Self talk and mindset during our own training, the flow state, and visualizing your success.
16:27 - 20:06 - Studies about how positive self talk increases testosterone, decreases cortisol, and increases gains and performance during training.
20:06 - 29:50 - Negative self talk and your biology, body dysmorphia and self talk, how our self-image changes over time, people remember feelings over aesthetics.
29:50 - 38:10 - Importance of meditation and yoga for mindset, danger of unconscious comparisons, how positivity and gratitude can make you happier.
38:10 - 48:20 - Autoregulating your training based on how you feel, study comparing % based program to autoregulating, what we do when we feel off during our training.
48:20 - End - "If you dont use it, you lose it" as it pertains to positivity practice and building your positivity muscle.

And that's it guys! Find Brian at mrsiedenburg on instagram, Siedenburg Nutrition on Facebook, and if you'd like a consult, visit www.siedenburgnutrition.com. Find Christine on instagram at ohheychristine and on Facebook as Christine Hollis. Tune in next time!

Disclaimer: This podcast is for informational purposes only and does not constitute medical advice. Any advice or topics spoken about in this podcast should be run by your doctor or a licensed healthcare practitioner before implementation.

Hi guys! Thanks for tuning into Sweat City! This episodes gets a little nerdy with gut health! We talk about the gut microbiome, what it is and how it effects so many aspects of our health. Detailed show notes below

0 - 5:32 - Intro, talk about how our holidays were
5:32 - 10:34 - What the gut microbiome is and an overview of why it's important
10:34 - 16:08 - What the gut encompasses and the process of digestion
16:08 - 22:36 - Intolerance vs. inflammation, what inflammation is, and leaky gut
22:36 - 35:39 - The gut as an ecosystem, probiotics, early life contributions to the microbiome, FODMAPS
35:39 - 40:19 - Things that cause microbiome imbalances, antibiotics, prebiotics
40:19 - 45:45 - Is food allergy testing worth it? And how to know if you need to fix your gut
45:45 - End - Extensive elimination diet protocol adapted from Dr. Ruscio and listening to your body

And that's it guys! Hope you enjoyed the episode and stay tuned for more! Find Christine on instagram at ohheychristine and Brian on instagram as mrsiedenburg, as well as his nutritional consulting website www.siedenburgnutrition.com

Disclaimer: This podcast is for informational purposes only and does not constitute medical advice. Any advice or topics spoken about in this podcast should be run by your doctor or a licensed healthcare practitioner before implementation. 

Hey guys! Thanks for tuning into Sweat City!

Today's two big topics are different lifestyle and eating strategies you can use to mitigate weight gain over the holidays and how to approach goal setting so that your goals stick! Alot of the eating strategies talked about can be used in every day life or before any big event meal. Here's a small breakdown of the episode:

0 - 9:13 - What we're up to for the holidays; small vs big family gatherings, buying Christmas gifts, cooking sous vide
9:13 - 26:30 - Eating and lifestyle strategies to mitigate holiday weight gain 
26:30 - End - Goal setting; nail down and dig to find your real why, breaking a large overarching goal into micro-goals, using the SMART acronym, only compare you to you, and more.

That's it! Thanks for listening guys and stay tuned for the next episode!

Hey guys! Thanks for tuning into Sweat City!

On this episode, we interview Beth Hanson, a certified strength and conditioning specialist and a movement and mobility junkie! She is certified in the practices of Functional Range Conditioning (FRC) and one of the few in North Carolina certified in Kinstretch - the group application of FRC.

She highlights the importance of getting in touch with and "living in" your body in order to regain full ranges of motion in all joints. Listen for more!

Thanks for tuning in guys, and 

Hey guys! Welcome to the sleep episode! In this episode, we touch on why sleep is important to literally every single aspect of your health and some actionable tactics on how to get better sleep. 

We touch on why sleep is important for:
-Brain health and preventing neurodegenerative disease
-Metabolic health and how less sleep can make someone look prediabetic
-DNA repair, slowing the aging process, and lowering risk for cancers
-A good hormonal profile, including higher testosterone 
-Athletic performance and gainz, bruh!
-And a lot more!

Some of the actionable takeaways we talk about in this episode are:
-Blocking out all blue light after dark (Whether through blue light blocking glasses or other means)
-A completely dark sleeping environment
-A lower temperature sleeping environment
-Ways to get out of the fight or flight mode (Meditation, certain apps, certain supplements)
-Supplements (Including CBD (again), valerian root, chamomile, skullcap)
-And more!

Thanks for listening guys. If you enjoy the show, don't forget to write us a review! We'd really appreciate it. Stay tuned for the next episode!

Hey guys, in this episode we talk about our health and fitness motivations! We dive in a little deep and examine why we got into fitness and what keeps us going, and why it's important to know your fitness "why".

Timestamps:

Start: Our "kryptonite"
5:50: Christine's "Why" and more of her story - having a sick father, she wanted to maintain her health as long as possible
6:52: Fear as a motivator
8:25: Brian's "Why" and more of his story - from obese to fit
13:05: Why humans, in general, don't feel immediately threatened by chronic disease
19:05: The benefits of small lifestyle changes vs. changing everything at once
24:31: Body dysmorphia discussion
27:27: The variety of body types we found attractive throughout evolutionary history
30:36: Theres more to health than the way you look - You can look fit but be unhealthy
36:22: Our motivations regarding food
42:56: When you don't want to go to the gym, what motivates you?
44:47: Are we more accountable to external or internal factors?

Thanks for listening guys! Tune in for another episode next week. Please leave us a review on your podcasting platform! It really helps the show out. Thanks, guys!

Hey guys, thanks for listening to Sweat City! We start out by talking about the nicest thing that someones ever done for us! Then, the main topic of discussion today is alcohol's effects on your fitness goals. And thanks to your questions, we dive into all the beneficial effects of CBD on the body, a few kettlebell workouts, and get into a discussion about veganism!

Timestamps:

-Intro talk and some stories about the nicest thing someone's ever done for us: Up to 8:45
-Alcohol's effects on your body and fitness goals: 8:49
Questions:
-Is CBD just the latest fad or is it beneficial? And how to choose a CBD source?: 44:17 
-Kettlebell workouts and their benefits: 1:00:42
-Plant-based diets and your health discussion: 1:05:08

Thanks for tuning in guys! Subscribe and leave us a review on your favorite podcast listening platform! It helps us get the podcast out there so we can help more people in their fitness journey!