The Bodybuilding.com Podcast

Krissy Kendall, PhD, reacts to recent headlines raising concerns about teen usage of the popular supplement creatine. If you've been wondering if creatine is safe for you or your student athlete, here's what you need to know!

Highlights:

- The controversial new creatine study: What it said

- Krissy's problems with the protocol

- Why creatine and testosterone boosters are apples and oranges

- Creatine and aging adults: What the studies show

- Creatine and teen hormones: a safe combo?

- Why activity should be your first supplement

- Creatine as a protector against brain injuries

- The long-term effects of creatine usage

- Creatine every day versus ibuprofen every day

- How to make sure creatine isn't "tainted" with banned substances

- Krissy's challenge: Find a clinical paper which directly implicates creatine as a cause for health problems

- What would have made this study better

- Debunking the "creatine causes dehydration" notion

- For parents: Do you need to worry about your student athlete and creatine?

- Athletes: If you have concerns, take creatine alone, not in a blended product

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NYC-based coach and Performix athlete Andy Speer talks about his unique approach to training and coaching, and why he likes to compete in sports ranging from Olympic lifting to martial arts into his 30s.

Highlights:

- Andy's famous resemblances

- Why he's competing in Olympic lifting for the first time

- How he navigates the "dance" of following a specialization program and staying well-rounded

- How his training is different at 36 than 26

- The need for an occasional "gut check" even while on a specialized program

- How he balanced the front burner and back burner in his training, and his clients training

- Splits vs full-body training, and how to have a little of both

- Why he thinks a "back day" is beneficial even when full-body training

- Muscle: "the best anti-aging protocol out there"

- Eating in your 30s vs eating in your teens

- The two training modalities that helped build his foundation

- The fulfillment of the coaching life

- The allure of competition and "challenges"

- The secret of doing a get-up with your girlfriend on your arm

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Can you be a fitness model without leading an obsessive, calorie-fixated life? Lais DeLeon says you can, and over a million people watch her make it happen daily on Instagram and other social platforms. Here's how she does it.

Highlights:

- A walk, coffee, and a podcast: The best way to start the day?

- Why walking is her favorite thing to do, period.

- Why Lais believes you don't have to be in pain every time you work out!

- Competition prep: is it the x-factor for sending people over the edge?

- Building fitness that's attainable, realistic, natural, and real

- Anybody can be extreme, but balance is harder to achieve

- Who she was at zero IG followers, who she is with a million

- Who eats four whole eggs at breakfast? Lais does! But that's not all.

- Walks, whole eggs, and pull-ups: They keys to fitness!

- How she got from zero to three quality pull-ups

- Lais' other mission: preaching the mind-muscle connection

- The three P's of mind-muscle training: palpations, pre-exhaust, practice flexing.

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Want to know how to tackle the holidays? How about the best way to use blood flow restriction training or nutrient timing? Get the straight dope from muscle-building scientist Dr. Layne Norton!

Highlights:

- How to use context to make more informed training and nutrition decision

- The risks and rewards of training for elite competition

- Tracking macros during the holidays: Yea or nay?

- Layne in his 20s vs now

- How to lower the barrier of entry to training and nutrition

- Training volume and calories: why both must be individual

- Do you want a plan that requires the maximum amount of will power, or the minimum?

- PH3: Who it's for, not for, and who had surprising results

- The fine line between "minimum effective dose" and "maximum recoverable volume"

- Blood flow restriction training: How Layne learned about it

- Who BFR works best for

- About that one study that "showed" BFR caused rhabdo…

- How tight is tight enough?

- Layne's new study: Protein sources, timing and body composition

- How rats are superior to human subjects in some ways

- Intermittent fats and carbs: an alternative take on fasting

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Researcher Dr. Dominic D'Agostino explains the significance and best approaches to the ketogenic diet, troubleshooting common problems, and looking at the next frontier of ketogenic and fasting-related research.

Highlights:

- Who is Dom D'Agostino and what cool stuff has he achieved?

- What was his breakfast like this morning?

- His journey from pasta-fed Italian lad to ketogenic lifter

- The ketogenic diet’s applications for epilepsy

- But wait… what is the ketogenic diet, really?

- Is “ketosis” black and white, or a spectrum?

- How to set your carb and protein intake during keto-adaptation

- Yes, you can add more protein back after you're adapted!

- Why adaptation takes months, not weeks

- How to control your appetite rather than let it control you

- Coffee: the X-factor in successful keto?

- The usefulness of exogenous (supplemental) ketones

- How athletes could use exogenous ketones

- Everyday people and exogenous ketones

- Ketogenic dieting and brain health

- Can a periodic fast or ketogenic "reset" work wonders for your health?

- The cancer-glucose connection

- The danger of a high-carb cheat meal on keto

Publish Date: Friday, November 25, 2016

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Fresh off the release of his new training program Iron Intelligence (http://www.bodybuilding.com/ironintelligence), we spend an hour with one of the world's top bodybuilders. How did he get there? How healthy is he? Why does he eat so much freaking kale? Listen to find out.

Highlights:

- Why veggies are Evan's "fourth macro"

- His favorite veggies (Hint: Not broccoli and asparagus)

- Is kale the key to feeling as good as you look?

- How action figures inspired Evan to take up lifting

- Not your typical sand-kicked-in-the-face origin story

- From pudgy to "running and starvation"

- Evan's journey from lifter to bodybuilder

- Why equating pain with progress made all the difference

- Keto-style prep vs high protein, low carb, low fat

- Evan's "natural weight" if he stopped lifting and eating huge

- How his body handles yard work

- Why cardio is key for feeling good

- Evan's "two types of bodybuilders"

- Sure, but how healthy is he?

- Why living a good, clean life is underrated

- Iron Intelligence: The program, who it's for, and how to get the most out of it

Publish Date: Friday, November 11, 2016

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Deep talk and serious goofing off with one of the fittest couples in the industry. Chassidy and Antonio Smothers talk with hosts Nick Collias and Dr. Krissy Kendall about lifting, love, beer, bacon, and Instagram.

Highlights:

- Who's on the morning team?

- Moon striations and lunar spray-tans are things. Seriously.

- The mysterious eighth and ninth body fat pinch-points

- Please clean your belly button when Krissy tests your bodyfat

- Sorry, "sucking it in" doesn't help your BF%

- The couple that shreds together, weds and beds together

- Why it's not a good idea for a couple to prep at the same time

- Matching pro cards = relationship goals

- Matching pitchers of mimosas = relationship goals

- How Instagram brought contest prep to fans

- The challenges that contest prep poses to a couple

- Communicating by letters when you're married? Welcome to the military!

- How Chassidy keeps up her masterful posing skills

- What’s in the Smothers family fridge?

- How to navigate the "constructive criticism" tightrope

- The case for competing once to "get it out of the way"

- Why Chassidy doesn't compete much anymore

- How to keep your show placing from defining you

- In-N-Out vs. Five Guys vs. Red Robin

- How to describe beer if you don’t drink it

- The judgement a muscular person gets subjected in a non-muscular world

- How to deal with the commenters

- How Chassidy and Antonio met

- How many IBUs does a raspberry cider have?

Publish Date: Friday, October 28, 2016

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Hosts Nick Collias and Dr. Krissy Kendall chat with special guest Bill Geiger about his robust history of training (and injuries) from the ‘80s onward. Learn from this fitness industry veteran’s triumphs and tragedies so you can stay in the game as long as he has!

Highlights:

- Bill's lifting and injury history

- Does "calf shame" count as an injury?

- One way to train around a bum shoulder

- The bodywork our hosts can't live without

- How to compete… the wrong way

- Where the "12-week" transformation really came from

- When a beginner is ready for "advanced" techniques?

- Master this type of squat first

- One unexpected advantage of the kettlebell

- How much volume is too much?

- The correct way to pronounce, and take, creatine

- What's the deal with nonresponders?

- How long is the "grace period" after a creatine or beta-alanine loading protocol?

Publish Date: Friday, October 14, 2016

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