The Garner Report

In this episode, I put to rest three nutrition myths that need to DIE and provide excellent research in each area so that this is the last nail in the coffin. Make sure you check this one out as I’ll be covering:

1. You have to eat every 2-3 hours!
2. You can only absorb 20-30g of protein per meal!
3. Whole eggs cause heart disease because of the cholesterol!

In the end, you will be a myth busting machine and will be much better equipped to make the best decisions towards nutritional program design and meal plan application.   

In this first ever “Ask Me Anything” podcast, I answer over 20 different questions on training and nutrition ranging on everything from training to failure, reverse dieting, emotional connections to food, should you drink water with your meals, fructose intolerances, how much coffee is safe to consume – and much, much more.

Make sure you tune in for this one as we go over a lot of really excellent questions from those who submitted their questions on Instagram and Facebook. Enjoy!

In this episode, I put to rest three training myths that need to DIE and provide excellent research in each area so that this is the last nail in the coffin. Make sure you check this one out as I’ll be covering:

1. “Squats are bad for your knees!”
2. “You NEED to train your abs more to get a six pack!”
3. “You Don’t have to lift weights if you just want to be fit and healthy!”

In the end, you will be a myth busting machine and will be much better equipped to make the best decisions towards training program design and training program application.   

In this episode, I discuss the body of evidence behind artificial sweeteners and make what most people overcomplicate – very simple.

After discussing the basics of what they are and how they work, I go over all of the hotly debated topics and analyze both sides of the research on what effects artificial sweeteners have on appetite, weight control, cancer, diabetes, metabolic syndrome, and gut health.

In the end, I’ll leave you with some very practical recommendations and a whole lot of new knowledge entrenched in science – and not belief.

In this episode I discuss both the research and application behind what impact psychological stress (in other words, life.) has on our ability to make progress in the gym. As per usual, I get a little too excited and go on a few rants.

An overall blend of both the science and art of program design is prevalent throughout this entire episode as I tackle everything from the General Adaptation Syndrome to Inflammation to muscle growth to weekly client updates.  

Make sure you leave me a rating, review, and subscribe to the podcast if you're enjoying the content I am putting out on a weekly basis.

In this information-packed episode, I lay out NINE different evidence-based ways in which you can boost your metabolism and provide practical tips in order for you to make this an easy addition to your current routine.  

Make sure you leave me a rating, review, and subscribe to the podcast if you're enjoying the content I am putting out on a weekly basis.

In this episode, I attack the question of "How many hours of sleep do we really need?" from a scientific perspective and explore the topics of:

1. How beneficial is sleep to our health?
2. What are the negative consequences of not getting enough sleep?
3. How to identify how much sleep you need based on the known age, quality, and genetic factors that make up that need.
4. My Top 7 evidence-based tips for a better nights sleep.

Beyond this, I also go into a couple of coaching rants that I think will provide some major values to the listeners out there and give you a real insight as to how I operate in my practice and get the results that I get with my clients.

Most people look for shortcuts and hacks to build their bodies, build their career, and build their lives. If you are into that kind of thing, this episode may not be for you.

However, if you want to reach goals, overcome obstacles, and become the best possible version of yourself – then this short episode might be the most powerful one I have ever recorded for you to date.

In this episode, I dive into the super popular topic of cheat meals and/or cheat days and provide you insight on:

• How to know if you need a cheat meal or not
• How to set up your cheat meal for the best results
• Once you have had your cheat meal, how do you know if it was physiologically successful or not
• What are the top psychological congruencies I find with the most successful dieters

And a whole lot more…

With so much information out there, and two camps clearly divided between “You should never cheat!” and “Cheat meals boost the metabolism!” – Allow me to simplify what they complicate and provide you some rock-solid takeaways.

In this episode, I dive into the scientific literature and common-sense factors behind fruit and explore how fruit impacts health, metabolism, the post-workout window, and body composition.

With so much information out there, and two camps clearly divided between “fruit makes you fat” and “fruit is healthy for you” – Allow me to simplify what they complicate and provide you some rock-solid takeaways.