Losing weight is hard. But it is even harder when you make silly mistakes. In this episode Liam covers 5 areas to help you be more successful with your diet.

For more info on our programs head over to our website here

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Matt Gardner is a Nutritional Therapist specialising in sports nutrition. He has a cracking CV and is host on the Big Feed Up HQ podcast. He has worked with numerous high levels athletes, large corporate companies such as North Face and hundreds of everyday athletes.

Recently he was working with Zooki who have a range of supplements and in this episode we dive into Curcumin. What is does, why we need it and who can benefit. Enjoy!

Check out Matt's Instagram here

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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This week Luke and Liam unpack a research paper entitled:

The Effects of Training Load During Dietary Intervention Upon Fat Loss: A Randomized Crossover Trial

Before diving into the implications for training when you're in a calorie deficit and offering some tips and tricks on how to maintain performance when dieting!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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Liam is joined by Elliot Simmonds, a CrossFit Athlete, coach and co-founder of QHP online programming. In the podcast they cover

- Where Elliots training is currently at

- Moving to the UK from Abu Dhabi and back again

- Opinions on the current state of CrossFit

- Bit of business chat

- Benefits and struggles of online coaching 

Elliot is always such great company and we hope you enjoy this relaxed podcast!

Find Elliot HERE

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In this episode Luke and Liam breakdown a research paper entitled:

The effect of fish oil supplementation on resistance training-induced adaptations By Heileson et al (2023)

They dive into the benefits of Fish Oil for resistance training, wether or not you're getting enough omega 3s in and how to pick the right ones!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In this episode Luke and Liam breakdown a research paper entitled:

Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial by J Trommelen et al (2023)

They dive into the benefits of a pre sleep protein feed and whether or not the type of protein matters too!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In this episode Luke and Liam breakdown a research paper entitled:

The efficacy of a home-use metabolic device (Lumen) in response to a short-term low and high carbohydrate diet in healthy volunteers by J. Roberts et al (2023)

They look at just how useful these at home metabolic devices are, if they work and why anyone would use them.

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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Welcome back to another listener Q+A with Liam and Luke! In this episode they answer your questions including:

• What are the benefits of Creatine? 1:20 (Check out this ACE paper for more!)
• If you miss a day of creatine or beta alanine, how does that impact the effectiveness? 3:15
• Are Joint supplements effective? 6:15
• Is Turkesterone any good?! 10:56
• Should I change the way I train now i'm in my 50s and perimenopausal? 14:19
• How should i change my nutrition after a severe injury that means I can't train? 17:58
• How to recover from overtraining? 21:49

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In this episode Luke and Liam dive into a research review on the impact going for a poo has on performance (yep you read that right, going for a poo)!

The paper in question is: Defecation enhances cerebral perfusion and delays fatigue in elite triathletes

By Chen-Chan Wei et al

They dive into just how much of an impact can going to the toilet before a competition can have and to be honest the results might surprise you!

For more info on our programs head over to our website here

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In this episode Luke and Liam dive into a research review on the impact Creatine has on Endurance Performance!

The paper in question is: Creatine supplementation and endurance performance: surges and sprints to win the race by Forbes et al

Creatine is incredibly well researched within the world of strength and power, but what about endurance? We dive into this and talk a lot more about how best to use creatine regardless of your goal.

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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