The Bodybuilding.com Podcast

The clown princes of online fitness, aka Brandon and Hudson White, stop by to talk about their incredibly popular YouTube channel, their evolving approach to fitness education and satire, and their upcoming program and video series with Bodybuilding.com.

Highlights:

- Goodbye to Krissy!

- The Buff Dudes origin story, 300-ish videos in

- Their most popular videos are…

- Navigating the line between humor and instruction

- Where their new ideas come from

- The dawn of the dudes

- Brandon's first show and "Klondike bulk"

- Why they really like doing teen-focused videos

- Buff Dudes on the Misc!

- How their first bulk since the teen years went

- Their favorite ways to train: efficient, fast, superset-packed

- Their new project: The Buff Dudes and the Journey for the Goblet of Gains

- Boss battles, levels, 8-bit music… meet the classic video game for lifters, come to life

- Speaking of life… meet Buff Dudes Live: the stage show! Irvine, California, June 11

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You may know Kris Gethin the bodybuilder, but Kris Gethin the ultra-endurance athlete? That's a new one. But not only is the master of pain training to do an Ironman triathlon, he's doing it in a fraction of the time that athletes usually take. In this episode, Kris talks with us about what will surely be a wild ride.

Highlights:

- What a typical training day looks like right now.

- The ultimate question: Why an Ironman?

- How the typical triathlon training approach is a bad fit for Kris

- How he met his trainer, Alex Viada

- Kris on a Bosu ball? Get ready for it.

- How his traditional twice-daily cardio sessions helped him in the early going

- The difference, or lack thereof, in time commitment between his training styles

- The subtle art of distinguishing "OK pain" and "injury"

- His history with running, cycling, and swimming (there is none)

- How his nutrition has changed, both in general and during endurance work

- The ways in which he has strategically loosened his traditionally strict diet

- How he feels during his hybrid training

- Why he runs with a 70-pound weight vest on

- His unique method of using weights as a pre-exhaust for endurance training

- Training legs before a run and a bike? Yup.

- How to follow Kris' journey

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Fill up the cup and listen to Krissy Kendall, Ph.D. tell us everything we should know about the world's most popular drug. Are you trying to match your caffeine intake to your physique or training goals? Here's what you need to know!

Highlights:

- What happens in your body when you ingest caffeine, and how soon the effects "peak"

- Caffeine primes your body to use fat as fuel? It's true!

- Why caffeine is the most legit ingredient in your fat-burner

- What half-life means, and what it should mean to you

- Nicotine's strange effect on caffeine's half-life

- How to know if you're sensitive (it's not rocket science)

- The lethal dose and recommended highest dose

- If you're a light responder, is caffeine still damaging your sleep?

- How long to cycle off of caffeine or a fat-burner

- The "upper limit" for performance boosting is… really high!

- Why volume, rather than strength, is where caffeine shines in the gym

- Caffeine and the endurance athlete: A natural match

- But doesn't it dehydrate you? Not really.

- How to tell different caffeine sources apart

- How much caffeine is in your coffee? Good question.

- Why decaf is anything but.

- Does adding milk to coffee affect the caffeine content?

- Does caffeine make you "less drunk?" (No)

- Is caffeine safe during pregnancy?

- What is the ideal spacing of caffeine doses?

- Does caffeine stunt growth?

- Can caffeine keep you from adding muscle?

- Are the health benefits of caffeinated coffee better than decaf?

- Coffee vs tea: The differences in caffeine (and just as importantly, theanine)

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Welcome back to part 2 of our keto podcast with EAS athlete Jason Wittrock and Chief Science Officer for EAS Dr. Steve Hertzler. Today we dive into all things keto-adaptation!

Highlights:

- What it feels like when you’re finally keto-adapted

- The effects of the ketogenic diet on mental clarity and appetite

- Endurance training on the ketogenic diet

- Why keto isn't the optimal diet for adding big-time muscle quickly

- Jason Wittrock's introduction to ketogenic dieting

- Keto cycling

- The physique effects of ketogenic dieting

- Why this diet, like all others, comes down to adherence

- The beauty of keto-coffee

- Metabolic syndrome and ketosis

- Ketogenic dieting, exercise, and weight loss

- The number one mistake you see when going keto and how to correct it

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EAS athlete Jason Wittrock and Chief Science Officer for EAS Dr. Steve Hertzler sit down with us and explain the ins and outs of nutritional ketosis for athletes!

Highlights:

- The history of the ketogenic diet

- The typical ketogenic macros

- What makes it so popular for fitness?

- How does the ketogenic diet work?

- Ketogenic versus high protein, low-carb diet

- How your body can use ketones

- High carb diets, insulin resistance, and diabetes

- Who Uses The Ketogenic Diet Aside From Athletes?

- Where Do I Start, And What Are The Most Common Beginner Errors?

- The staples of Jason's ketogenic diet

- Carbs vs net carbs

- Is Tracking Macros Necessary?

- "Ketogenic" versus "keto-adapted"

- The importance of sodium, potassium, magnesium

- Pee sticks, blood, and breath testing

- The effects of adaptation on strength levels

- Supplements to include, others to avoid

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Chef Robert Irvine makes time in his insanely busy schedule to stop by and chat about lifting, eating, working with soldiers and veterans, and plenty else!

Highlights:

- The craziness of the Robert Irvine show, and the importance we don't see

- How he starts his day

- How and when he started training, and when he "came of age" as a lifter

- Food: The real problem in the military

- What would make MREs better--and how it's happening now

- Why real-time nutritional biofeedback for soldiers is about to become the norm

- His secrets of effective food prep

- How getting fired taught him to get serious about his time management--and fitness

- Why it's crucial for kids to learn to cook

- The secret to making perfect fish in the oven

- Why he lifts for reps rather than 1RM strength

- Why he does plenty of cardio

- His bench press routine. Sets of 100, you say?

- Why the great chefs are turning to fitness

- Why he thinks getting a personal trainer is an essential first step

- How this chef eats for health and gains

- No eating after six? "Tell your doctor Robert Irvine says he's nuts."

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Fitness model and IFBB Men's Physique Pro Craig Capurso braves the elements to talk with Nick and Krissy about his new passion for performance-focused training, his breaking point with physique competition, and why he sometimes feels like "the fitness dad."

Highlights:

- Lifted: Bodybuilding.com's transformation reality series… with Craig!

- Craig's painful (and recent) farewell to semi-pro football

- Football player's physique vs physique competitor's physique

- Craig's new performance-focused goals

- Cutting down to 205: his breaking point

- "Without a goal, I’m pretty average. But if I have a goal, it's hard to beat me."

- What it means to be "the fitness dad" at the expo

- 17 sets of 5 on deadlifts? Yup.

- How Craig found CrossFit

- How Craig wants to change CrossFit

- Rest and recovery in bodybuilding vs CrossFit

- Craig's favorite recovery tools: EMS, cryo

- Why 35 is a turning point in Craig's life

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Special guest Abbie Smith-Ryan, Ph.D., expert in women's fitness and body fat measurements, answers our wide-ranging questions about training, cellulite, and health for women. Wondering how accurate that number on the calipers is? How low you should strive to go? Whether you should do cardio fasted? Listen up before you cut down!

Highlights:

- What's a DEXA scan, and how different is it from other body fat measurements? Body fat measurements for babies and pregnant women? Yeah, they exist.

- The advantages of a DEXA scan, and how you might be able to get one in your town. What does DEXA say about the post-pregnancy body?

- Less time = more purposeful training. How low is too low?

- Abbie's experience as a college runner (9 stress fractures? Yow.)

- The lowest body fat she's seen for men and women.

- How to juggle the priorities: strength, weight, BF, how your pants fit…

- How a DEXA scan can show your "ideal body weight"

- Core and posture: Where strength should start for women (and butt strength, of course!)

- Why this former runner only does HIIT cardio now. How fasted cardio can actually impede fat-burning.

- Yogurt as a pre-workout meal, anyone? Where the science is at on food sensitivities. How limiting FODMAPs might help.

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Two-time WBFF world champion Shaun Stafford stops by to talk about buffets, injuries, and coming back from the shoulder cyst he thought at first was just gains.

Highlights:

- The madness behind the scenes at the Olympia expo

- How Shaun originally injured his shoulder and thought a large cyst "was just gains"

- "There's a 60% chance this is going to work…"

- Finding his "new normal" post-surgery

- When it's worth it even for a self-taught pro to hire a coach

- How to have shoulders without training shoulders

- His "weak link" program to do as active recovery

- "What would you rather do? Be able to play for 45 minutes with your boy without huffing and puffing, or be jacked and wear a large t-shirt?"

- His three phases of the perfect workout

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The world's strongest coach, Mark Bell, discusses powerlifting, CrossFit, and his vague recollections of his first meet. If you know these guys from their YouTube channel or podcast, Mark Bell's PowerCast, you know that nothing is off limits.

Highlights:

- How "Silent Mike" became silent

- The story of Mark Bell's first meet… or what he remembers of it

- What makes powerlifting more approachable than Olympic lifting, CrossFit, or bodybuilding

- Why we're all bodybuilders deep down

- How competition gets your priorities in line

- The most important things to know before your first meet

- The percentages you should nail before your first meet

- Why Mike prefers 3RMs to 1RMs

- Why Mark has embraced CrossFit and trained CrossFit athletes

- Do online haters impact strong people?

- The most important contributions of CrossFit to the larger strength training community

- How to squat right: Watch more videos, use less weight

- Is this the golden age of strong women?

- In defense of "cookie cutter" training

- How to set your strength-building expectations

- Powerlifting is "boring as shit"--and that's a good thing

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