The Revive Stronger Podcast

In this episode of the Revive Stronger Podcast, I sit down with Dr. Allan, a former dentist who has become a prominent figure in the fitness industry.

We discuss his transition from dentistry to fitness, the pitfalls of using EMG as a sole measure of exercise effectiveness, and his preferred methods for gauging hypertrophy.

We also delve into the role of GLP-1 agonists like semaglutide in weight management, debunk some popular myths about blood sugar management, and emphasize the importance of focusing on foundational health principles.

This episode is packed with actionable insights for anyone looking to enhance their fitness journey.

Timestamps:

00:00 Intro

01:49 Who is Allan?

05:43 Priorities in life

08:11 How to set goals

10:29 Types of athletes Allan works with and own ambitions

13:19 Work-Life Balance

16:29 Turnaround time

19:11 EMG Research

25:50 Proxies for hypertrophy

33:04 Bulking is the toughest thing you can do

38:27 Power of habits

45:35 GLP-1 agonist,ozempic

57:30 Supply & demand

01:01:11 Blood glucose monitoring

01:10:17 Fad diets & online gurus

01:15:12 What actually improves health

01:18:32 Veganism

01:21:58 Nutrients we don't consider

01:28:19 Social media advise

https://www.instagram.com/drallanbacon/

https://mauiathletics.com/

Thanks, please comment, like and subscribe!

COACHING: https://revivestronger.com/online-coaching/

WEBSITE: https://www.revivestronger.com/

MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

MEMBERSITE: https://revivestronger.com/team-revive-stronger/

SHOP: https://www.revivestronger.com/shop

FACEBOOK: http://www.facebook.com/revivestronger

INSTAGRAM: http://www.instagram.com/revivestronger

NEWSLETTER: https://bit.ly/2rRONG5

__________________________________________________________________

If you want to support us via a donation, that's highly appreciated!

Patreon

• https://www.patreon.com/revivestronger

Don't like Patreon, go to Paypal!

• https://bit.ly/2XZloJ4

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

https://www.revivestronger.com/online-coaching/

Learn more about your ad choices. Visit megaphone.fm/adchoices

Joining me today is Dr. Chester Soko, he has an impressive background, not only in practical applications but also in academia and research.

With over 15 years of training experience, Dr. Soko combines his experiential knowledge with his academic background. He holds a PhD, is a Certified Sports Nutritionist (CISSN), and is a Certified Personal Trainer (CPT).

In today’s episode we dig into what Chester considers is overrated & underrated for hypertrophy. Everything from training with aggression & using compression gear to muscle activation & oxidative stress. Tonnes of knowledge & practical insight to be gained from today's chat.

Timestamps:

00:00 Intro

01:30 Who is chester?

04:54 Overrated & underrated things for hypertrophy

09:30 Tracking rest periods

13:22 Underrated variables: Compression

20:28 Training aggression

32:16 Pushing yourself as a skill

36:57 Overrated variables

40:42 Neuromechanical matching/Muscle activation

45:42 Contrarian for the sake of it

49:14 Training Volume

54:03 Oxidatitve stress

56:15 Periodisation for hypertrophy

01:02:40 Conclusion

https://www.instagram.com/dr_soko

https://lab.physique-u.com/

Thanks, please comment, like and subscribe!

COACHING: https://revivestronger.com/online-coaching/

WEBSITE: https://www.revivestronger.com/

MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

MEMBERSITE: https://revivestronger.com/team-revive-stronger/

SHOP: https://www.revivestronger.com/shop

FACEBOOK: http://www.facebook.com/revivestronger

INSTAGRAM: http://www.instagram.com/revivestronger

NEWSLETTER: https://bit.ly/2rRONG5

__________________________________________________________________

If you want to support us via a donation, that's highly appreciated!

Patreon

• https://www.patreon.com/revivestronger

Don't like Patreon, go to Paypal!

• https://bit.ly/2XZloJ4

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

https://www.revivestronger.com/online-coaching/

Learn more about your ad choices. Visit megaphone.fm/adchoices

This week I chat with Dr Brandon Roberts all about his current natural bodybuilding prep.

He’s just stepped off stage & has another show in a week. We dive into all things from peak week, step counts, posing & much much more. Plus I get his updated thoughts surrounding protein timing, amounts & the importance of leucine given recent literature that’s come out on the topic.

Lots of gold to be found inside for a bodybuilding enthusiast.

Timestamps:

00:00 Intro

01:28 Brandon's prep and history

11:06 Competing against others

13:42 Step counts

14:56 Being cold all the time

18:16 Posing practice

22:48 Posing in the offseason

26:41 Peak Week

28:38 More than 1 show

36:01 Bodybuilding shows and expectations

40:59 Conditioning goals

46:52 Current training split

49:37 Muscle Loss

51:41 Protein intake

55:12 Protein intake study and new evidence

59:49 Leucine threshold

01:02:38 Vegan diet and pork

01:06:06 Anything new that is interesting?

Learn more about your ad choices. Visit megaphone.fm/adchoices

Mike Israetel joins me this week for a massive 2 hour catch up!

We discuss the challenges of body and muscle dysmorphia - how to identify it and work through it. Mike also opens up about his personal journey, including shifting his focus away from hardcore bodybuilding, reducing supplement use, and changing his approach to leg training. We also chat about his experiences on huge platforms like The Diary of a CEO and his plans for RP as it continues to grow.

Plus, much, much more! You don’t want to miss this one.

Timestamps:

00:00 Intro

01:08 The Mike Hype!

02:45 Movie stars and transformations

11:12 Female physique development and extrapolation of risks

22:09 Body modification

31:33 Symptoms of body dysmorphia

40:22 Body Dysmorphia amongst pro bodybuilders

51:04 Sel-reflection and projecting on others

55:52 Body dysmorphia in others

01:01:27 Appreciation and self-love

01:08:36 Using negativity as a driver?

01:15:41 Futile mentality

01:20:25 The championship mentality

01:25:48 Identity shift

01:48:34 Evolving and setting new goals

01:57:20 Accomplishments

https://www.instagram.com/drmikeisraetel/

 @RenaissancePeriodization 

Thanks, please comment, like and subscribe!

COACHING: https://revivestronger.com/online-coaching/

WEBSITE: https://www.revivestronger.com/

MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

MEMBERSITE: https://revivestronger.com/team-revive-stronger/

SHOP: https://www.revivestronger.com/shop

FACEBOOK: http://www.facebook.com/revivestronger

INSTAGRAM: http://www.instagram.com/revivestronger

NEWSLETTER: https://bit.ly/2rRONG5

__________________________________________________________________

If you want to support us via a donation, that's highly appreciated!

Patreon

• https://www.patreon.com/revivestronger

Don't like Patreon, go to Paypal!

• https://bit.ly/2XZloJ4

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

https://www.revivestronger.com/online-coaching/

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I share 10 key lessons from my fitness and bodybuilding journey. We discuss why the big principles in training and nutrition stay constant, even as experts debate the finer details. I highlight the importance of personal preference, the slow and steady approach to bulking, and the significant role of genetics.

We also explore why chasing 'optimal' can be misleading and how science offers clues rather than definitive answers. Plus, learn how to train as hard and as often as possible for maximum growth. These insights will help you navigate your own fitness path!

Timestamps:

00:00 Intro

03:12 The big principles don’t change

05:43 Experts agree on the big principles but disagree on the smaller variables

08:51 There are many roads to Rome - there are really no shortcuts

13:53 A lot of diet & training differences can come down to personal preference & that is more important than any small optimality you’re attempting to get - optimal is a fallacy

18:36 Bulking isn’t dead but it should be done slowly

26:15 There are some excellent rules of thumb out there, but you have to focus on the individual at hand to get the best results

31:17 Science is never providing answers, but clues & pushing us further to the truth

37:12 Genetics matter a lot!

46:35 To grow your best you want to train as hard as you can, as often as you can, for as long as you can

53:27 Whilst the big principles don’t change, we’re learning more all the time

Thanks, please comment, like and subscribe!

COACHING: https://revivestronger.com/online-coaching/

WEBSITE: https://www.revivestronger.com/

MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

MEMBERSITE: https://revivestronger.com/team-revive-stronger/

SHOP: https://www.revivestronger.com/shop

FACEBOOK: http://www.facebook.com/revivestronger

INSTAGRAM: http://www.instagram.com/revivestronger

NEWSLETTER: https://bit.ly/2rRONG5

__________________________________________________________________

If you want to support us via a donation, that's highly appreciated!

Patreon

• https://www.patreon.com/revivestronger

Don't like Patreon, go to Paypal!

• https://bit.ly/2XZloJ4

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

https://www.revivestronger.com/online-coaching/

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode of the Revive Stronger Podcast, I sit down with Josh Pelland to explore the concept of muscle re-sensitization.

We discuss why muscles may stop growing efficiently over time, the role of adaptive resistance, and how to combat these issues with effective training strategies.Josh breaks down key research findings, the importance of variation in training, and offers practical advice for implementing re-sensitization techniques to keep muscles progressing and avoid plateaus.

Whether you're an athlete or a coach, this episode will provide valuable insights to help you maximize your training results.

Timestamps:

00:00 Intro

01:54 What is re-sensitisation?

06:48 Why may resensisation phases me beneficial?

14:01 What led to the resensitisation effects?

18:57 What does the current evidence suggest?

23:02 Periodisation for hypertrophy

25:56 Anecdotal evidence

30:36 Staleness

35:33 Mentaility surrounding programming

40:50 Feasibility of training volume

43:56 Training quality

51:07 MEV and resensitising

55:59 How the concept should be used

01:23 Plans in the pipeline

01:03:06 Time away from training for connective tissues and joint health

01:07:21 Matching outcome time off vs. training

https://www.instagram.com/josh.datadrivenstrength/

https://www.data-drivenstrength.com/

https://podcasters.spotify.com/pod/show/datadrivenstrength

Thanks, please comment, like and subscribe!

COACHING: https://revivestronger.com/online-coaching/

WEBSITE: https://www.revivestronger.com/

MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

MEMBERSITE: https://revivestronger.com/team-revive-stronger/

SHOP: https://www.revivestronger.com/shop

FACEBOOK: http://www.facebook.com/revivestronger

INSTAGRAM: http://www.instagram.com/revivestronger

NEWSLETTER: https://bit.ly/2rRONG5

__________________________________________________________________

If you want to support us via a donation, that's highly appreciated!

Patreon

• https://www.patreon.com/revivestronger

Don't like Patreon, go to Paypal!

• https://bit.ly/2XZloJ4

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

https://www.revivestronger.com/online-coaching/

Learn more about your ad choices. Visit megaphone.fm/adchoices

Today I talk to Kassem Hansen about all things range of motion and hypertrophy, specifically why the recent study looking at full rom vs. lengthened partials study ‘doomed to fail?’

Kassem will answer what would be the wrong way to interpret the recent study and why? Importantly giving you the right way to use the research that’s been coming out on range of motion and growth.

Lots of knowledge to learn and apply from today’s episode.

Timestamps:

00:00 Intro

02:16 What would be the wrong way to interpret the literature surrounding lengthened partials

14:48 Suggestion for study design

20:20 Who is applying the training?

24:51 Interpreting the findings

31:32 When to use partials

35:18 "Either/Or" question for Full Rom vs Lengthened Partials

42:07 Lengthened partials leading to more muscle damage?

50:58 Stress variations

54:01 Part 2: "Either/Or" question for Full Rom vs Lengthened Partials

01:04:51 Differences between calf raises

01:13:54 Last thoughts on the subject

01:17:23 Updates on Kas

https://www.instagram.com/coach_kassem/

https://n1.training/

Thanks, please comment, like and subscribe!

COACHING: https://revivestronger.com/online-coaching/

WEBSITE: https://www.revivestronger.com/

MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

MEMBERSITE: https://revivestronger.com/team-revive-stronger/

SHOP: https://www.revivestronger.com/shop

FACEBOOK: http://www.facebook.com/revivestronger

INSTAGRAM: http://www.instagram.com/revivestronger

NEWSLETTER: https://bit.ly/2rRONG5

__________________________________________________________________

If you want to support us via a donation, that's highly appreciated!

Patreon

• https://www.patreon.com/revivestronger

Don't like Patreon, go to Paypal!

• https://bit.ly/2XZloJ4

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

https://www.revivestronger.com/online-coaching/

Learn more about your ad choices. Visit megaphone.fm/adchoices

I welcome Dr Milo Wolf and Dr Pak back on the show to share some new research.

We have a preprint: lengthened partials reps elicit similar muscle adaptations as full range of motion during resistance training in trained individuals. They stated “one of the most important, well-powered, and ecologically valid to date.” — and we dig into exactly why that’s the case.

Study: https://sportrxiv.org/index.php/server/preprint/view/455

Timestamps:

00:00 Intro

02:20 Pre-print for the most important study on lengthened partials

13:36 What's a trained individual?

16:01 How things are changing with this study?

23:45 Limiting factors of lengthened partials, how much of a difference was there and pre-perceived claims

37:02 What does the general evidence say and what's to come

40:14 What would a longer study show?

43:15 How to determine failure on lengthened partials

45:38 What people get wrong and why it's recommended to incorporate

53:30 Conclusion

https://myoadapt.com/

https://www.youtube.com/@WolfCoaching

https://www.youtube.com/@Dr__Pak

Thanks, please comment, like and subscribe!

COACHING: https://revivestronger.com/online-coaching/

WEBSITE: https://www.revivestronger.com/

MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

MEMBERSITE: https://revivestronger.com/team-revive-stronger/

SHOP: https://www.revivestronger.com/shop

FACEBOOK: http://www.facebook.com/revivestronger

INSTAGRAM: http://www.instagram.com/revivestronger

NEWSLETTER: https://bit.ly/2rRONG5

__________________________________________________________________

If you want to support us via a donation, that's highly appreciated!

Patreon

• https://www.patreon.com/revivestronger

Don't like Patreon, go to Paypal!

• https://bit.ly/2XZloJ4

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

https://www.revivestronger.com/online-coaching/

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode of the Revive Stronger Podcast, I sits down with Mario Tomic, a fitness coach with over 10 years of experience and more than 950 clients.

Mario shares how his business has evolved, what keeps him motivated to train, and the importance of fully dedicating yourself to your fitness goals without spreading yourself too thin. He also discusses common pitfalls that prevent people from seeing results and offers practical advice on making healthy habits a natural part of your life.

Tune in for insights on training, mindset, and building a sustainable, healthy lifestyle.

Timestamps:

00:00 Intro

02:37 How we met

07:30 How Mario's career evolved & developed

14:56 When experience becomes expertise. Happiness and success

21:06 Ever considered competing?

25:35 Maintaining an impressive physique

29:51 Drug use, social media and expectations

36:34 Cost of decisions

41:30 Mindset during stressful times

47:59 Fears and anxiety when dieting

50:54 Mentality and changing perspective

56:45 Identify as the person you want to be

01:01:53 Why people don't see results: Upside vs. downside paradigm

01:09:58 Where can you find more about Mario?

https://www.instagram.com/mariotomich/

https://www.youtube.com/@MarioTomicOfficial

https://www.tomic.com/

Thanks, please comment, like and subscribe!

COACHING: https://revivestronger.com/online-coaching/

WEBSITE: https://www.revivestronger.com/

MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

MEMBERSITE: https://revivestronger.com/team-revive-stronger/

SHOP: https://www.revivestronger.com/shop

FACEBOOK: http://www.facebook.com/revivestronger

INSTAGRAM: http://www.instagram.com/revivestronger

NEWSLETTER: https://bit.ly/2rRONG5

__________________________________________________________________

If you want to support us via a donation, that's highly appreciated!

Patreon

• https://www.patreon.com/revivestronger

Don't like Patreon, go to Paypal!

• https://bit.ly/2XZloJ4

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

https://www.revivestronger.com/online-coaching/

Learn more about your ad choices. Visit megaphone.fm/adchoices

Today I talk to Peter Fitschen; a natural pro bodybuilder & PhD in nutritional sciences. First, we'll catch up with Peter to hear how his offseason has been going, including how often he’s hitting personal records and the ways he tracks his progress.

Before diving into all things training whilst dieting and specifically how to manage the tail end of a contest prep. How can we expect our performance to go in the gym & how can we do our best to maintain it.

Whether you’re preparing for a competition or just looking to optimise your training during a dieting phase, this episode is packed with valuable advice.

Timestamps:

00:00 Intro

02:22 Learning through experience

10:34 Working with a coach or coaching yourself?

18:01 Pro card in Europe vs. US

23:23 How often to expect PR's

26:53 Progression method

30:04 The power of experience

35:02 Training whilst dieting

38:43 How does strength evolve during a cut

48:01 How to decide if performance dropping is concerning?

52:03 Exercise switching during a diet?

54:45 How to approach deloads during diets

58:07 Intra-workout nutrition and secrets of coaches

01:05:02 Future goals

https://www.instagram.com/fitbodyphysique/

https://fitbodyphysique.com/

Thanks, please comment, like and subscribe!

COACHING: https://revivestronger.com/online-coaching/

WEBSITE: https://www.revivestronger.com/

MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

MEMBERSITE: https://revivestronger.com/team-revive-stronger/

SHOP: https://www.revivestronger.com/shop

FACEBOOK: http://www.facebook.com/revivestronger

INSTAGRAM: http://www.instagram.com/revivestronger

NEWSLETTER: https://bit.ly/2rRONG5

__________________________________________________________________

If you want to support us via a donation, that's highly appreciated!

Patreon

• https://www.patreon.com/revivestronger

Don't like Patreon, go to Paypal!

• https://bit.ly/2XZloJ4

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

https://www.revivestronger.com/online-coaching/

Learn more about your ad choices. Visit megaphone.fm/adchoices