In this episode/video I'm talking about something that's sort of uncomfortable - my history and tribulations with binge eating. An issue I never thought could impact me, eventually did impact me big time.

Time-Stamps:

2:30 - Different types of binges - I've done them all

3:00 - The worst binges to have

4:23 - What led me to binge

7:50 - My fasting protocols and its connection with later binging

11:21 - My first (unplanned) binge

12:34 - That sort of got me hooked on the binge eating behaviour

14:15 - The worst period when I went through this

16:23 - What got me out of it eventually

Our blog and courses:

http://www.sustainableselfdevelopment.com/

The SSD Facebook community:

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In this episode I'm talking to arguably the most shredded guy I've had the chance to interact with, Ivan Gavranic. He is quite unique in the sense that he got crazy shredded for his own personal entertainment as opposed to getting ready for a bodybuilding contest, doing a photoshoot or even posing for selfies on instagram.

He never posts his body-pics online and he does all of this for intrinsic reasons, which is a very unique outlook that not many share.

We chatted about what it takes physically and mentally to achieve something like this, and we also delved into the topic of being a 'loner' and highly introverted person, and how your life course can change if you happened to be such a person.

Time-Stamps:

2:53 - What body-fat% you are at? Some discussion about body-fat measurement tools

5:45 - For how long have you wanted to get so lean?

12:45 - How was your calorie intake throughout your fat loss?

19:40 - Ivan's training: how he started getting into gymnastics training from doing bodybuilding

23:29 - The diet: how many calories did you eat, how much cardio did you do, etc

34:25 - How low you'll have to go in body-weight when getting super shredded + some more talk about how the dieting process was

45:10 - A day in the life of Ivan (not quite an ordinary day :D)

55:57 - How getting super shredded impacts your lifestyle, social life, etc.

1:05:45 - The importance of self awareness before you take on a challenge like this

1:14:45 - How being shredded changes your point or reference about leanness and fatness

1:16:25 - How much extra calories can you burn with really high activity levels?

1:27:58 - Where can we find you online?

Ivan on insta:

@eyevandamm

Our blog and courses:

http://www.sustainableselfdevelopment.com/

The SSD Facebook community:

http://www.facebook.com/groups/sustainableselfdevelopment

In this video I'm addressing the question of how strong you should be at different levels of training advancement - and what a good way to look at this topic is (in my opinion).

Time-Stamps:

0:30 - The problem with strength standards

1:24 - Genetic differences in strength and the problems with focusing too much on strength

2:53 - The size-strength relationship

3:55 - Joint and connective tissue health for strength training

5:10 - Why strength goals are still useful/important

6:01 - The best way to set strength goals

8:05 - Compound vs isolation exercises for strength goals

Join the SSD Facebook community:

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Our courses and blog:

www.sustainableselfdevelopment.com

The upcoming autoregulatory eating course:

www.sustainableselfdevelopment.com/autoeating

There are a couple of things that drive me crazy in the fitness industry:

The idea that over 15% body-fat you can't bulk anymore...

...people creating echo chambers and mythbusting to people who already believe them...and people referencing the 25 FFMI point as the natural muscular limit, as proven by science.

Since I haven't talked about this topic before, I'll do it in this video

Time-Stamps:

2:34 - How the internet has interpreted the study

4:20 - How likely it is that someone who's FFMI is over 25 is on gear

5:30 - Genetics and how they influence muscularity

8:25 - Obvious cases of people being on drugs

9:20 - How to think of people you see on the internet and have borderline believable muscularities

9:56 - The influence of muscle bellies, insertions and proportions on how we perceive muscularity

10:41 - Final points on genetic variation in lifters

oin the SSD Facebook community:

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Our courses and blog:

www.sustainableselfdevelopment.com

The upcoming autoregulatory eating course:

www.sustainableselfdevelopment.com/autoeating

Greg's article

http://gregnuckols.com/2016/12/11/ffmi/

Time-Stamps:

3:25 - Intro into the discussion (the 4 categories of what people do in fitness)

3:45 - Why people are so attracted to extreme things

8:35 - Conflicting advice on the internet and whom to trust

15:30 - Some discussion over Joe Rogan's nutrition stuff

19:52 - Things that are absolutely necessary to do to succeed in fitness

23:00 - Things that are not necessary but probably helpful

26:50 - 3d category: Things that are possibly helpful but not necessary

29:05 - Side rant on bulking

36:15 - Discussion over macro tracking and 'intuitive' eating

47:15 - Eating the same foods every day

57:28 - 4th category: The really dumb stuff (bulletproof coffee, tons of needless supplements, etc)

Join the SSD Facebook community:

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Our courses and blog:

www.sustainableselfdevelopment.com

The upcoming autoregulatory eating course:

www.sustainableselfdevelopment.com/autoeating

Many people have certain misconceptions about body recomposition and about the prospect of losing fat and building muscle at the same time.

Contrary to popular belief, it's not about "turning fat into muscle", but rather, simply achieving muscle growth without having as many conditions optimized for muscle growth (such as in the case of bulking)

In this video we will discuss this and many other topics on the theme of body recomposition and building muscle while losing fat

0:55 - What people think body recomposition means and what it actually is

1:15 - Breaking down what needs to happen for muscle growth

2:15 - What things determine whether you can recomp

4:35 - Talking about caloric deficit amounts and body recomp

7:13 - Who can and who cannot build muscle in a deficit

10:08 - Examples of people who can recomp realistically

18:00 - What about recomping at caloric maintenance?

20:08 - Being more or less advanced in specific body-parts

Join the SSD Facebook community:

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Our courses and blog:

www.sustainableselfdevelopment.com

The upcoming autoregulatory eating course:

www.sustainableselfdevelopment.com/autoeating

Over time I came to the conclusion that for many people, lean gaining phases are more challenging than cutting phases. It doesn't make sense logically, but that's just what I saw over and over again. In this video I'm breaking down why.

Time-Stamps:

0:30 - What's NOT the reason behind bulking being challenging

2:00 - Why bulking is so important (side tangent) and how people are failing them

3:25 - For whom is bulking challenging

4:38 - The first reason - short vs long term pursuits - bulking requires more delayed gratification in a sense

6:30 - You have to 'trust the process' during bulking

7:45 - Unsustainable behaviours will bite you in the butt more

9:10 - How your aesthetic appeal changes during cutting vs bulking

10:15 - Conclusion on how to make bulking less challenging mentally

The SSD Facebook community:

www.facebook.com/groups/sustainableselfdevelopment

The SSD Training and Nutrition course:

www.sustainableselfdevelopment.com

In this episode I chat with James Clear, author and expert on the topic of habit formation. In this episode we talked not only about his recent best selling book, Atomic Habits, but also about how to set the conditions and systems in your life to maximize your chances of success. We also touched on some concepts such as comparing yourself to other people, fighting off the urge to take on changes and habits that are likely to overwhelm you and just lead to more frustration in the long term, and more.

1:00 - Discussion over hard work and luck when it comes to success

4:45 - The explore -exploit trade off i.e. the concept of trying out many new things before you decide to put in a lot of work to something

10:30 - How to know if you should change your strategy or you should just keep working hard

13:25 - How did you not get discourage initially when you didn't see a lot of success with your work

15:15 - How do you become an expert on a new topic

20:25 - Why most personal development books suck so much

23:15 - Why habits are so important to fulfill your potential

25:15 - How do you decide which habits to focus on when you start out?

29:25 - The most important things to consider before adopting a new habit

32:40 - The sense of urgency and the temptation to start out with too overwhelming habits

35:20 - Why some habits come easier to some people than others

37:40 - How to become more hardworking

42:00 - Two crucial concepts in adopting new habits - the decisive moment and environment design

47:00 - How to get back on track if you fall off the wagon

51:15 - What was your game changer habit?

53:15 - Where can we find your work?

Subscribe + drop a like!! :D

You can find James's work at

www.jamesclear.com

Joint the SSD Facebook community:

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Our website, courses and writing:

www.sustainableselfdevelopment.com

The upcoming course on autoregulatory eating:

www.sustainableselfdevelopment.com/autoeating

Why do some people stay lean so much easier than others? Why do some people struggle to gain weight whereas others have a hard time not getting fat too quickly during bulking?

What determines what body-fat percentage you will maintain most easily? This is the topic we'll unpack in this video.

Time-Stamps:

0:30 - What is a 'body-fat set point' and how it works

3:00 - How your apetite and metabolic rate determine your set-point

5:15 - How your apetite correlates with your metabolic rate and energy expenditure

5:45 - People with big apetites and normal metabolic rates

7:02 - People with smaller apetites and huge metabolic rates, i.e. ectomorphs

8:35 - How your metabolism adapts based on calorie intake and body-fat levels

10:05 - The difference in people's adaptive thermogenesis i.e. how much their body adapts to dieting

14:25 - Other factors to consider: your diet comoposition and the types of foods you're eating and how that effects your satiety levels

16:20 - People's relationship with food and how that effects your set-point

17:45 - How stress impacts people's apetite

18:35 - Social pressure, and other factors

19:00 - People's 'hunger tolerance'

20:00 - Other factors which we might not understand yet - genetic variations, etc

21:05 - Can you change your set-point?

The Autoregulatory eating course:

www.sustainableselfdevelopment.com/autoeating

Join the SSD Facebook community:

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Second part of my high volume training experiment. In this one I won't be beating around the bush too much anymore. I'm spilling the beans.

How many sets do I do? How does my routine look like? How many days am I training? If this is interesting to some of you for whatever reason, you'll hear about it all here!!

The article is here:

https://www.sustainableselfdevelopmen...

Time-Stamps:

0:00 - intro, what you will hear and see in this video

1:03 - where you can find my guide on how you can set up a training program and progress volume over time

1:47 - How you should view training experiments and trying out different things

3:00 - The training & video game analogy

4:20 - Why high volume was nonviable to me earlier

5:25 - My training program at the time outlined (day 2 written twice, woopsies)

6:16 - How that training program worked

7:45 - What prompted me to try new things

9:05 - Funny enough, at first I tried even lower volume (training setup displayed)

9:53 - How I modified that setup to make it workable

10:45 - Playing around with higher training frequency

12:00 - I slowly started increasing volume

13:45 - Aaand I increased my training a bit more still!

14:31 - My most hardcore training displayed

15:12 - But it gets even more hardcore

15:54 - My most hardcore training so far displayed (even more hardcore I mean)

16:15 - Some context as to how I'm structuring all this

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