In this episode of the Revive Stronger podcast, host Steve Hall welcomes back Dr. Milo Wolf and Dr. Pak for a roundtable discussion on health, training, and nutrition.

The conversation covers their personal updates, the importance of evergreen content in science communication, insights on health and longevity, the relevance of blood tests, and the myths surrounding ultra-processed foods. They also engage in a quickfire round discussing various food items and their perceived value in the fitness community.

Timestamps

00:00 Introduction and Branding Challenges

01:14 Training and Nutrition Updates

03:51 The Importance of Evergreen Content

06:58 Navigating New Research and Recency Bias

10:41 The Grind of Content Creation

11:12 The Development of MyoAdapt App

20:56 Health, Longevity, and Lifestyle Changes

32:02 Debunking Health Myths and Misconceptions

41:16 Foundations of Health: Physical Activity and Nutrition

41:55 Mental Health Matters: The Importance of Therapy

42:47 The Interplay of Physical Activity and Mental Well-being

44:08 Biohacking: The Good, The Bad, and The Misguided

46:14 Blood Tests: A Necessary Check or Overkill?

50:06 Ultra-Processed Foods: The Clean vs. Dirty Debate

56:20 The Truth About Seed Oils and Health

01:00:48 Overrated or Underrated: Kitchen Gadgets and Foods

01:07:12 High Protein Foods: A Double-Edged Sword

01:13:13 Avocados: The Hype vs. Reality

https://www.instagram.com/dr__pak/

https://www.instagram.com/wolfcoach_/

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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://www.massmember.com/a/2147986175/MxeV4T3M

JPS Mentorship

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Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

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

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In this episode, Steve Hall speaks with Dr. Greg Potter about the importance of longevity and health, exploring various aspects of aging, the hallmarks of aging, and the implications for health and wellness. They discuss the aging of organs, the role of supplements in promoting longevity, and the controversies surrounding the supplement industry.

The conversation also touches on practical advice for maintaining health, the significance of nutrition and lifestyle, and the emerging concerns regarding microplastics and their impact on health.

Timestamps:

00:00 Introduction and Personal Updates

05:07 The Importance of Health Awareness

13:10 Hallmarks of Aging Explained

23:34 Organ Aging and Health Implications

34:21 Understanding Joint Health and Aging

39:37 The Role of Genetic Testing in Health

46:01 Exploring Supplements for Longevity

52:36 Evaluating Gerotherapeutics and Their Impact

01:08:08 The Benefits of Taurine for Endurance and Heat Stress

01:14:58 Astaxanthin: The Marine Carotenoid with Potential Benefits

01:21:20 The Underappreciated Geroprotectors

01:29:37 Concerns Over Supplement Regulation and Contamination

01:36:53 Closing Thoughts and Future Topics

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https://www.instagram.com/gregpotterphd/

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

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

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

__________________________________________________________________

Epic Workout Clothing (use code STRONGER):

• https://www.raskolapparel.com?snowball=STRONGER

• Europe: https://raskolapparel.eu/

__________________________________________________________________

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://www.massmember.com/a/2147986175/MxeV4T3M

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/

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In this solo episode, Steve Hall discusses the intricacies of mass gaining and bulking, focusing on the importance of being in a caloric surplus for muscle growth. He explores the debate surrounding whether a surplus is necessary, the optimal rate of weight gain, and effective nutritional strategies for bodybuilders. Hall emphasizes the significance of training intensity and the need for a balanced approach to nutrition, including protein intake and meal timing. He concludes with insights on how long to maintain a gaining phase while ensuring overall well-being and productivity in the gym. In this episode, Steve Hall discusses the intricacies of navigating a surplus during a gaining phase, addressing common issues such as gaining too fast, the transition from cutting to gaining, and the impact of social eating. He emphasizes the importance of patience, understanding the rate of gain, and making informed adjustments based on long-term trends rather than short-term fluctuations. The conversation highlights the need for balance in nutrition and training to achieve optimal results in bodybuilding.

Timestamps:

00:00 Introduction to Mass Gaining and Bulking

10:04 Optimal Rate of Weight Gain

19:53 Nutritional Strategies for Muscle Building

37:35 Duration of Gaining Phases

44:45 The Transition from Cutting to Gaining

52:05 Social Eating and Its Impact on Gains

01:02:21 The Importance of Adjustments in Gaining Phases

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

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__________________________________________________________________

Epic Workout Clothing (use code STRONGER):

• https://www.raskolapparel.com?snowball=STRONGER

• Europe: https://raskolapparel.eu/

__________________________________________________________________

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://www.massmember.com/a/2147986175/MxeV4T3M

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 engaging conversation, Chris Barakat shares his journey as a bodybuilder, reflecting on the emotional and practical challenges of competing while navigating significant life changes. He discusses the importance of self-trust, the role of scale weight in tracking progress, and insights into body recomposition. Chris also explores the new Classic division in bodybuilding and shares his future competition plans, emphasizing the need for balance between personal life and bodybuilding aspirations.

https://www.instagram.com/christopher.barakat/

Timestamps:

00:00 Introduction

04:04 The Journey of Bodybuilding and Self-Discovery

10:35 Life Changes and Competing Again

18:35 Sharing the Prep Process

25:07 Intuitive Training and Nutrition Approach

32:10 Coaching and Personal Growth

33:07 Navigating Coaching and Nutrition Challenges

34:04 Competition Plans and Show Insights

35:24 Exploring the Classic Bodybuilding Category

41:51 The Importance of Posing in Bodybuilding

42:21 Understanding Body Recomposition

52:21 Growth Spurts and Their Influences

59:11 Surplus Strategies for Advanced Lifters

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

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__________________________________________________________________

Epic Workout Clothing (use code STRONGER):

• https://www.raskolapparel.com?snowball=STRONGER

• Europe: https://raskolapparel.eu/

__________________________________________________________________

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://www.massmember.com/a/2147986175/MxeV4T3M

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, host Steve Hall interviews Dr. Grant Tinsley, a professor and researcher in kinesiology and exercise nutrition. They discuss Grant's journey into the world of exercise and nutrition, the importance of body composition assessment, and practical methods for tracking changes in body fat and muscle mass. The conversation also touches on the physiological limits of body fat, common mistakes people make when tracking their progress, and the potential future of body composition assessment with AI technology.

https://granttinsley.com/

https://www.instagram.com/grant_tinsley_phd/

Timestamps:

00:00 Intro

04:18 The Intersection of Science and Personal Experience

11:46 Body Composition Research and Assessment Methods

18:57 The Nuances of Body Fat Measurement

27:25 The Complexity of Body Fat Measurement

31:15 Physiological Limits of Body Fat Levels

35:09 Female Physiology and Body Fat

36:55 Common Mistakes in Body Composition Tracking

43:25 The Future of Body Composition Assessment with AI

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

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

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

__________________________________________________________________

Epic Workout Clothing (use code STRONGER):

• https://www.raskolapparel.com?snowball=STRONGER

• Europe: https://raskolapparel.eu/

__________________________________________________________________

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://www.massmember.com/a/2147986175/MxeV4T3M

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, Steve Hall interviews Brandon Kempter, a renowned natural bodybuilding coach and competitor, about his journey back to the stage after a five-year hiatus. They discuss the mental shifts Brandon has made to reduce stress during contest prep, the importance of coaching and support, and how to manage expectations and pressure. Brandon shares insights on identifying weaknesses during the off-season, the role of refeeds in contest prep, and his philosophy on flexible rigidity in nutrition. They also delve into intra-workout nutrition strategies and the case for deadlifting in bodybuilding, emphasizing the adaptability of the human body and the importance of training hard.

https://www.instagram.com/brandonkempter/

Timestamps:

00:00 Intro

02:15 Brandon's Comeback Journey

08:04 Mental Approach to Bodybuilding

14:03 Focus on Weaknesses and Improvements

20:48 Goals for the Upcoming Season

27:38 Flexible Rigidity in Nutrition and Training

33:56 Embracing Flexibility in Nutrition

34:48 The Role of Refeeds in Bodybuilding

36:11 Managing Diet Fatigue and Performance

39:43 The Science Behind Glycogen and Muscle Retention

40:51 Strategic Timing of Refeeds

43:16 Food Choices and Psychological Factors in Dieting

46:58 Modulating Food Palatability During Prep

49:08 Intra-Workout Carbohydrates: A Controversial Tool

55:57 The Importance of Deadlifts in Off-Season Training

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

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__________________________________________________________________

Epic Workout Clothing (use code STRONGER):

• https://www.raskolapparel.com?snowball=STRONGER

• Europe: https://raskolapparel.eu/

__________________________________________________________________

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://www.massmember.com/a/2147986175/MxeV4T3M

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 sit down with Dr. Colby Sousa—sport scientist, coach, and lifter—to discuss his journey from being an overweight kid to pursuing a PhD in hypertrophy research under Eric Helms.

We cover his biggest takeaways from working with top researchers like Helms & Zourdos. Surprising insights from studies on energy surpluses & reps in reserve accuracy. His approach to training & nutrition as he preps for his first bodybuilding show. How anime has influenced his mindset & approach to lifting

If you want science-backed muscle-building advice with a mix of anime wisdom, you won’t want to miss this one!

Listen now!

https://www.researchgate.net/profile/Colby-Sousa

https://www.instagram.com/colby.sousa

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

Timestamps:

00:00 Intro

01:52 Childhood Struggles with Weight and Activity

08:02 Navigating Nutrition and Training

13:54 Transitioning to the Gym and Education

19:52 Mentorship and Research Journey

26:04 Coaching and Content Creation

32:23 Insights from Research Participation

37:44 The Importance of Fun in Research and Coaching

40:04 Insights from Recent Research Studies

43:16 Navigating Bodybuilding Prep and Personal Growth

47:07 The Journey of Competing in Bodybuilding

53:38 The Role of Anime in Personal Development

Thanks, please comment, like and subscribe!

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

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

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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

__________________________________________________________________

Epic Workout Clothing (use code STRONGER):

• https://www.raskolapparel.com?snowball=STRONGER

• Europe: https://raskolapparel.eu/

__________________________________________________________________

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://www.massmember.com/a/2147986175/MxeV4T3M

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 conversation, Steve Hall and Dr. Scott Stevenson delve into the implications of AI on our lives, particularly in the context of coaching and bodybuilding. They discuss the importance of 'clean thinking' as a mental nourishment akin to clean eating, and the dangers of over-reliance on technology, which can lead to cognitive decline, or 'digital dementia.'

The discussion emphasizes the value of struggle, hard work, and the role of coaching in personal development, while also highlighting the need for self-reliance and the importance of mental challenges in achieving growth.

They explore how technology can both aid and hinder our cognitive abilities, and the necessity of maintaining a balance between using technology and developing our own skills. The conversation wraps up with reflections on the future of bodybuilding and coaching, and the importance of community and shared experiences in overcoming challenges.

https://www.instagram.com/fortitude_training/

Timestamps:

00:00 Intro

02:38 The Rise of AI and Life Extension

02:37 Quantum Computing and AI's Potential

04:25 The Dangers of Over-Reliance on AI

07:34 Digital Dementia: The Impact of Technology on Learning

10:41 Building Cognitive Resilience

13:28 Clean Thinking: Nourishing the Mind

16:27 The Value of Struggle in Bodybuilding

27:23 The Struggle and Victory in Bodybuilding

31:00 The Role of Coaches in Pushing Limits

35:30 Self-Discovery Through Bodybuilding

38:11 The Yin and Yang of Bodybuilding

43:29 Coaching Dynamics and Client Independence

50:35 The Hardships of Bodybuilding

54:22 The Aesthetic Appeal of Bodybuilding

56:42 Finding the Right Coach

58:33 The Value of Struggle in Bodybuilding

01:01:26 The Importance of Difficult Experiences

01:06:21 The Role of Adversity in Personal Growth

01:08:29 The Journey of Bodybuilding and Delayed Gratification

01:09:49 Future Projects and Insights

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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/

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__________________________________________________________________

Epic Workout Clothing (use code STRONGER):

• https://www.raskolapparel.com?snowball=STRONGER

• Europe: https://raskolapparel.eu/

__________________________________________________________________

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://www.massmember.com/a/2147986175/MxeV4T3M

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

Astrid Naranjo joins the podcast to share her journey through her first competitive season. We discuss what finally made her step on stage, how she handled the highs and lows of prep, and the key lessons she learned.

She also opens up about her past eating disorder and whether competing triggered any challenges, plus her unique approach to post-show recovery. Finally, we look at her future plans in the IFBB Wellness division.

A must-listen for anyone interested in bodybuilding, mindset, and the realities of stepping on stage!

https://www.instagram.com/astrid.thefitdietitian/

Astrid-dietitian.com 

Timestamps:

00:00 Intro

02:35 The Journey to Competing: A Personal Reflection

17:35 Navigating the Challenges of Competition Prep

32:21 Post-Competition: Recovery and Building Phase Strategies

38:25 Navigating Body Image and Water Retention

41:27 The Impact of Contest Prep on Women's Health

46:10 Balancing Competition and Recovery

51:25 The Role of Coaching in Competitive Prep

58:30 Reflecting on Competition Success and Future Goals

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

__________________________________________________________________

Epic Workout Clothing (use code STRONGER):

• https://www.raskolapparel.com?snowball=STRONGER

• Europe: https://raskolapparel.eu/

__________________________________________________________________

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://www.massmember.com/a/2147986175/MxeV4T3M

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

Dr. Eric Helms is back on the podcast for an in-depth discussion on his latest training and nutrition insights. We revisit his uni-corn offseason gains, how his recent mini cut set him up for prep, and why he’s able to handle close to 30 sets per week for multiple muscle groups.

We also break down his latest research on protein intake when dieting, including key takeaways from his recent paper with Martin Refalo and Eric Trexler. Plus, we dive into the ongoing protein debate between Menno Henselmans and Milo Wolf.

To wrap up, we tackle a big issue in the evidence-based space—science communication. With new studies frequently challenging existing ideas, many lifters feel lost in a whirlwind of conflicting information. Eric shares his perspective on how to navigate it all.

This one is packed with insights to help you train smarter—don’t miss it!

Timestamps:

00:00 Intro

02:58 Update on Eric

09:05 How much muscle gained in the offseason?

11:41 Mentality shift around volume and the current scientific literature.

26:27 How to figure out optimal volume

30:23 What's the limiting factor and how to measure it?

32:59 Is higher volume necessary?

39:48 Social media impact on science

58:15 New protein study. How much is needed?

01:26:15 Anecdote vs. evidence

01:41:37 New version of the muscle and strength pyramid.

01:46:58 Classic physique in natural bodybuilding

https://www.instagram.com/helms3dmj/

https://www.youtube.com/@Team3DMJ

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

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

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• Europe: https://raskolapparel.eu/

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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/

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

MASS (Research Review):

• https://www.massmember.com/a/2147986175/MxeV4T3M

JPS Mentorship

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

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

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

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

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