The Garner Report

Today, I want to dive into the controversial topic that is: How Lean Is Too Lean?  

We are going to be diving into:

• What is body fat percentage?
• How should we be measuring body fat percentage?
• What happens to your physiology as you get leaner?
• How lean is too lean for men?
• How lean is too lean for women?
• What happens to a women’s menstrual cycle during dieting, and why do some women never lose their cycle while others do?
• What conclusions can we draw about what’s healthy to maintain for life?

If you want real, science-based answers on the above questions, you’re going to want to tune in this week and get caught up.

And since getting leaner is the most popular goal in the entire health and fitness industry, it’s definitely worth looking into what the real data has to say. Tune in to today’s Garner Report and hear everything you need to know about your body fat levels.

Today, we are going to be looking at the highly controversial research surrounding carbohydrate timing. Should you have them in the morning? Should you have them in the evening? What about during your workout?

All of this is going to be laid out for you alongside my 4-Step hierarchy of importance when it comes to timing your carbohydrate intake.  

Since everybody loves their carbs and they are a huge player towards performance and adherence, it’s definitely worth looking into what the real data has to say. Tune in to today’s Garner Report and hear everything you need to know about carb timing.

Today, I am going to give you EVERYTHING you need to know about alcohol in one short information-packed episode.

We are going to be diving into:

• The positive effects of alcohol
• The negative effects of alcohol
• Alcohols effect on testosterone
• Alcohols effect on our fat loss efforts
• Alcohols effect on our brain chemistry
• Alcohols effect on our muscle building efforts

And to wrap this all up, I am going to be concluding with my Top 4 guidelines for alcohol intake!

Since this is one of the most popular beverages in the world and is one we all come into contact with, it's definitely worth looking into what the real data has to say (and not just the online wannabe guru’s).

Today, I am going to bust through all of the myths and confusion and offer you a simple, clear, and comprehensive guide on everything creatine.

Creatine is one of the most popular supplements in the entire health and fitness industry. Because of this, there has been plenty of both facts and fallacies being thrown around in health circle discussions which are leaving recreational exercises, athletes, coaches, and trainers totally and completely confused about whether it’s good or not, and whether it’s safe or not.

Plenty of supplement companies make some wild claims, and then try to sell us on a product that is “the answer” – only for us to later find out they are trying to sell us a product and not intending to educate us legitimately at all.

In this episode, I am going to keep things nice and short and provide some practical takeaways for you to enhance your muscle building, strength development, muscle retention during a dieting phase, and overall performance.

Since this is one of the most popular and most researched supplements of all time, it’s definitely worth looking into. Tune in to today’s Garner Report and hear everything you need to know about creatine.

Today, I am going to give you the quick and easy guide to answering the question “What should I have pre-workout?”

The pre-workout window is one of the most popular topics in the fitness world and because of this, continuously has an equal amount of both facts and fallacies being thrown around in health circle discussions. Plenty of authorities claim certain things are bad for us, and then try to sell us on a product that is “the answer” – only for us to later find out they are selling the product.

In this episode, I am going to keep things nice and short and provide some practical takeaways for you to enhance your muscle building, fat loss, health, and performance.

If we are going to train for a large portion of your life, it’s definitely worth looking into. Tune in to today’s Garner Report and hear my take on what you should be doing in the pre-workout window.

Cortisol is a stress hormone in our body that has gained a ton of popularity over the past decade or so in the fitness industry, primarily due to the claims that it is detrimental to our health and causes unwanted belly fat storage. 

In this episode, I go over what the real research has to say on this highly complicated topic and shed some light on some claims that need to be corrected. Additionally, I provide some supplemental and lifestyle tips you can include in your daily regime in order to start managing cortisol and take full control of this area of your life.

Coaching as many people as I have towards life-changing results, a very common theme presents itself as a barrier when trying to implement new habits for better change—and that is the negative feedback of those in their environment.

Dealing with negativity is unfortunately just an unstoppable fact of life once you begin to succeed in whatever it is you're doing or once you make your goals public.

In this episode, I give my thoughts on how to deal with negativity and the two-step strategy you should take in order to transform into your new self and dominate your goals.

Coffee is one of the most consumed beverages in the world and is always a popular topic in health circles. Plenty of authorities claim it’s bad for us, but, what does the scientific evidence have to say on that?

Is it bad?

Do we need to cycle it?

If we are going to drink something every single day of our lives, it’s worth looking into. Tune in to today’s Garner Report and hear my take how coffee impacts health, how one should take caffeine for the best benefits, and what is the caveat that most don’t ever mention that could make coffee potentially poor for your health.

The idea of a superfood is incredibly luring. There is a ton of data out there on things such as antioxidants, the vitamin/mineral status of foods, the ORAC scale, among many other factors that we use in order to determine if one food is more nutrient dense then another.

Lots of marketing has been used to sell things such as goji berries, acai berries, and dozens of various juices in order to improve our health.

What does the research have to say?

What’s legit, and what’s not?

Tune in to today's Garner Report and hear my take on the entire “superfood” category.

Navigating the health and fitness industry can be really challenging when it comes to staying healthy, fit, lean, strong, and stress-free…

Everyday new research seems to be coming out alongside the news outlets and social media networks pumping out new “information” at you almost every hour.

Who’s right?

What’s a myth, and what is the truth?

Personally, I’ve been known to repeat the phrase “Nutrition is NOT a belief system” because when it comes to understanding our body, I don’t rely on emotional attachments or magical thinking. I rely on real evidence, real experience, and using the scientific method to determine what’s really happening inside our bodies.

Tune into today’s Garner Report for the first episode ever recorded where I explain the facts and fallacies behind the age-old argument of… do carbs make you fat?