The Barbell Lifestyle Podcast

Christina & Marissa go deeper on some topics they touched on last episode, digging in to a little bit of everything! They talk about proper sodium intake (including how much they love it!), benefits to logging your training, and when to move workouts around to prioritize recovery.

(0:00) - Intro

(3:50) - Sodium Intake

(13:58) - Pre-Workout Supplements

(16:43) - Christina & Marissa’s Weird Salt Habits

(20:58) - Back to Pre-Workout!

Coffee as a viable Pre Workout Caffeine Source: https://pubmed.ncbi.nlm.nih.gov/26890974/

(35:45) - Logging Your Training

(47:07) - Breathe While You Lift!

(52:43) - Total Daily Intake Relative to Strength

(59:44) - Muscle Burn vs. Muscle Pain

(1:07:38) - Moving Workouts to Accommodate Recovery & Exercising Discipline to Get to the Gym

Time of Day Specific Training Effects: https://pubmed.ncbi.nlm.nih.gov/32633217/

Study Mentioned: https://pubmed.ncbi.nlm.nih.gov/21857363/

(1:20:00) - Summary/Outro

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa go over everything you need to know about nutrition before, during, and after your workout. They give details on how many carbs to eat before your workout, what to sip on during, and what to eat after your training to recover better.

(0:00) - Intro/Life Updates!

(7:30) - What is Peri-Workout Nutrition?

(12:45) - What is the BEST Pre-Workout Meal?

(15:45) - When Should I Eat My Pre-Workout Meal?

(19:10) - What Should Pre-Workout Macro Breakdown Be?

(21:41) - Why is Pre-Workout Nutrition Important (Science!)?

(26:13) - During Your Workout (aka Intra-Workout)

(32:15) - Post Workout Meal

(39:10) - Common Questions - Morning Workout

(48:08) - Common Questions - Afternoon Workout

(55:36) - Evaluate if You Train Better on More Food

(57:05) - Takeaways

(1:02:16) - Outro

Links:

Placebo Pre-Workout Meal Enhances Performance Compared to Water: https://pubmed.ncbi.nlm.nih.gov/32174286/

Carbohydrate Mouth Rinse Systematic Review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3916844/

Carbohydrate Mouth Rinse Enhances Resistance Training Performance: https://pubmed.ncbi.nlm.nih.gov/32726566/

Milkshakes, Perception & Digestion: https://pubmed.ncbi.nlm.nih.gov/21574706/

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa sit down with Doug Miller, CEO of Core Nutritionals, Arms Race Nutrition, 'Merica Labz, Merica Energy, and The Nutrition Corners. He is also a 2x Drug Free Pro Bodybuilding World Champion. Doug talks about how he got into the industry, proprietary blends, some red flags to look for when buying supplements, and a basic health stack for beginners!

(0:00) - Intro

(3:07) - Doug’s Story

(11:40) - Proprietary Blends

(17:00) - Cost of Supplements

(20:27) - Red Flags When Buying Supplements

(25:25) - False Claims and cGMP Facilities

(33:00) - Basic Beginner Supplement Stack

(39:45) - Putting it All Together

(44:36) - What is Your Best Advice for Living a Healthy Lifestyle?

(47:50) - Key Takeaways

(49:37) - Outro

Want to reach out to Doug?

Email: [email protected]

Instagram: @dougmillerpro

Website: www.corenutritionals.com

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa dive deep into Programming & Progression in training. Are you training or working out? Find out as we discuss the importance of following a program, how to know if you’re progressing, and how to apply these principles to your own training!

(0:00) - Intro/Life Updates!

(4:36) - Why Programming & Progression?

(13:13) - What is a Program?

(18:05) - Training vs. Working Out

(23:40) - Progressive Overload

(38:00) - Rate of Perceived Exertion (RPE!)

(43:30) - Defining Progression

(53:04) - Progressive Overload Models & Implementation

(1:08:30) - Application

(1:17:00) - Outro

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa dive deep into fat loss, covering everything you need to know to shed some fat as summer approaches! They talk about calorie deficits, how to monitor progress, when to make changes, and some health considerations when trying to lose fat.

(0:00) - Intro

(8:19) - Is Fat Loss Right For Me?

(17:52) - What Is a Calorie Deficit?

(24:43) - How Long Should a Fat Loss Phase Be?

(30:05) - How Can You Monitor Progress?

(40:04) - When Do You Make Changes?

(51:15) - How Do You Decide to Stop a Fat Loss Phase

(55:35) - Taking A Planned Break

(57:25) - Diet Break vs. Refeed

(1:03:27) - Fat Loss Considerations For Health

(1:05:57) - How Do You Know When to Reverse Diet?

(1:12:33) - Summary/Outro

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa talk all things macronutrients, aka macros! They go into detail about each individual macronutrient, what some good sources are, and how to decide how much you should eat of each one. Our hosts also get into how to set up your own macros, and how to make changes along the way!

(0:00) - Intro

(7:57) - What Are Macros?

(12:07) - Calorie Components of Macros

(12:50) - Protein

(22:50) - How Much Protein Do I Need?

(30:07) - Carbs

(36:11) - Carb Food Sources

(40:45) - Fat

(47:23) - Setting Up Your Own Macros

(53:58) - How To Plug Food In To Trackers

(1:00:25) - I Have My Baselines, What Now?

(1:17:45) - Pre/Post Workout Meals

(1:20:27) - Mindset When Tracking Macros

(1:27:48) - Summary/Outro

Macro Planning Video: https://www.youtube.com/watch?v=KfPgM4wI-gY

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa give you the rundown on how to find the best fitness coach for you. They go through red flags that they’ve seen in the industry, as well as a handful of great traits to look for in a coach.

(0:00) - Intro

(3:08) - Do Your Research

(9:56) - Taking Too Long to Respond to Check-ins

(15:25) - Coach Not Answering Questions Directly

(25:00) - Figuring Out Your Level of Autonomy

(31:43) - “Performing” For Your Coach

(35:42) - Supplements Without Explanations

(37:57) - What to Expect From Prices

(45:49) - Coaches Overpromising & Underdelivering

(47:50) - Not Enough Food, Too Much Cardio

(51:30) - Trust Your Gut

(55:55) - Customized Coaching

(1:05:24) - Being Treated As More Than Just a Number

(1:10:30) - Keep Your Best Interest in Mind

(1:12:46) - Summary/Outro

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa talk about strategies for handling your fitness journey when it comes to the significant people in your life. From how much to talk about your macros, to handling negative thoughts on competition, our hosts fall back on personal experience and strategies they have seen work with their clients to give you some great info!

(0:00) - Intro

(4:53) - Where is the Lack of Support Coming From?

(14:15) - Marissa’s Relationship Experience

(18:25) - Christina’s Relationship Experience

(23:00) - Family/Cultural Differences

(37:08) - Not Supporting For Financial Reasons

(40:45) - People Worrying About Your Health

(45:20) - Don’t Want You to be “Too Muscular”

(49:36) - Why Is Fitness Important to You?

(59:33) - Having a Productive Conversation

(1:05:00) - Figuring Out A Compromise

(1:12:09) - Try to Involve Friends/Family/S.O. In Your Routine

(1:19:36) - Strategies For Handling Tracking Macros/Fitness Journey

(1:23:24) - Try to Avoid the Extremes

(1:25:00) - Handling Yourself While in Competition Prep

(1:27:45) - Do It Anyway!

(1:37:30) - Takeaways/Outro

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa sit down with Dr. Grant Tinsley, Assistant Professor and researcher at Texas A&M University. They dive deep into intermittent fasting research, from what actually defines fast, to how short you can actually make the feeding window while still remaining effective. Dr. Tinsley also gives strategies for how to go about implementing restricted eating based on different circumstances! 

(0:00) - Intro

(5:55) - Definitions

(15:30) - What Has Your Research Looked Like Recently?

(22:00) - How Does Training In the Lab Impact Your Studies?

(26:55) - How Do Results Differ in Studies With Only Women?

(31:46) - How Short Can We Make a Feeding Window?

(36:22) - Practical Applications of Time Restricted Eating

(39:45) - What Is the Difference Between Early & Late Eating Windows?

(49:49) - What Is Your Experience With 24-48-72 Hour Fasts?

(53:30) - How Can People Apply These Concepts Personally?

(1:00:48) - What Actually Defines A Fast?

(1:06:09) - What Is the Best Way To Space Protein?

(1:08:38) - How Do I Figure Out What’s Right For Me Right Now?

(1:15:45) - What Do Your Future Research Plans Look Like?

(1:22:15) - What Does Grant Implement Day to Day?

(1:27:00) - Is There Research Supporting Fasted Cardio?

(1:30:13) - Outro/Summary

Want to reach out to Grant?

Instagram: @grant_tinsley_phd

Twitter: @granttinsleyphd

Website: granttinsley.com

Articles:

McNulty et al 2020 - https://link.springer.com/article/10.1007/s40279-020-01319-3

Elliott-Sale et al 2020 - https://link.springer.com/article/10.1007/s40279-020-01317-5

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman