YouTube version:

https://youtu.be/eIug4ooFz7E

In this episode of the sustainable self development podcast I'm bringing you once again Mike Israetel from Reneissance Periodization to talk about hunger management strategies and using food palatability to our advantage during fat loss phases.

Related episodes:

Holiday eating strategies:

https://www.youtube.com/edit?o=U&video_id=QzIGKCXdGH0

Intuitive eating strategies:

https://www.youtube.com/edit?o=U&video_id=lh_yClvCzLs

Check out Reneissance periodization:

https://renaissanceperiodization.com/

in this shorter episode I give my personal experience over the past few years of eating during the holidays while not screwing up your hard earned body-comp results.

In short, I'll touch on how to have a crazy good time without driving yourself crazy. Hope you enjoy!

SSD on Facebook:

https://www.facebook.com/profile.php?...

https://www.facebook.com/groups/37149...

In this episode of the Sustainable Self-Development Podcast, I talk about all (or at least most) things you want to know about intuitive eating/ad libitum dieting or in general, eating without tracking your macros - and still progress towards the body composition you want.

Part 1 of this episode:

https://www.youtube.com/watch?v=nUbHeINM7WI

Time-Stamps:

2:00 - Structure of intuitive eating and the most important factors

6:10 - Food choices

8:20 - Food volume to calorie ratio

11:41 - Food viscosity

12:35 - Palatability

15:00 - Protein and fiber

18:27 - Diet structure (meal frequency, meal timing, etc)

22:50 - Flavour variety

26:30 - Psychological tricks

45:10 - Considerations before you start with intuitive eating

47:00 - How to start out - practical recommendations

55:40 - Recommended resources:

Mario Tomic's podcast episode with me:

https://www.youtube.com/watch?v=OUxOF6vAXCg

In this episode of the Sustainable Self-Development Podcast, I'm chatting with Jacob Schepis from JPS Fitness& Health.

Check out his website here:

https://www.jpshealthandfitness.com.au/

Intuitive eating vs macro tracking:

This is part 1 of a 2 part discussion on the podcast, on a topic which has been one of my biggest interests as per the recent calendar year - the concept of ad-libitum/intuitive eating, and how it compares to calorie/macro tracking - for body composition manipulation, that is.

In this episode we'll go over the following concepts:

- What goals/individuals is intuitive eating suitable for?

- How effective is intuitive eating for cutting/bulking/maintanance

- What are the psychological benefits of intuitve eating?

- Why I personally stopped tracking my macros

Time-stamps:

0:10 - Intro

2:40 - my brief history with macro tracking/intuitive eating

3:30 - the difference between intuitive eating and macro tracking

6:10 - who is ad libitum/intuitive dieting is appropriate for?

14:05 - the pros and cons of intutive eating/macro tracking

33:12 - intutive eating for cutting/bulking/maintanance

35:20 - why I stopped tracking my macros

44:20 - summary, most important take home points

The SSD Podcast is back!!

In episode 45 of the podcast, I'm reflecting on a Facebook post that former coach and informal of mine (Abel) has made not long ago on the topic of training volume.

As most of you probably know, training volume is a critical component of any training setup, and up to a certain point at least, more volume yields more muscle growth.

This Facebook post however questions the degree to which most trainees should run this concept - perhaps, many of us are actually doing training volumes that are way too excessive given what our goals, life circumstances and genetic underpinnings are.

The post in question: https://www.facebook.com/coach.borgefagerli/posts/936685109815496

YouTube version:

https://youtu.be/SGSumdiDVfY

Time-Stamps.

0:30 - why this post was important + what is training volume, why its important

4:14 - Borge's first point - maybe we don't need as much volume as we think

9:00 - who can benefit from high volumes + what is minimum effective dose?

15:15 - evaluating the results of your training + what are your real reasons for training as much as you do

17:40 - Borge's recommendation - resetting your mind and body + what can you expect from taking time off the gym

23:45 - is high volume training appropriate for you?

25:10 - caveats and conclusion

In this episode we get into some serious business talk with Luke Johnson, founder of the now hugely popular (rightfully so) Shredded by Science Academy.

My YouTube:

https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w?view_as=subscriber

Check out Luke at:

https://shreddedbyscience.com/

https://www.facebook.com/shredbyscience/

https://www.facebook.com/luke.johnson...

In this episode of the sustainable self-development podcast, we have another hypertrophysode with recurring guest Wilfredo Thomas.

We talk about how you can build your best legs, so that you can never pull on skinny jeans again!

My YouTube:

https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

Wilfredo's stuff:

Wilfredo fitness:

www.wilfredofitness.com/

Find him on insta:

instagram.com/wilfredofitness

In this episode, I'm flying solo: I'm making my conclusions on the topic of set-point theory/settling-point theory based on 2 years of interviewing guests, observing myself and others, and listening to others discussing the topic.

Referenced podcasts:

My podcast with Menno Henselmans:

https://www.youtube.com/watch?v=cSTHnb1VKis

HPA podcast with Menno:

https://www.youtube.com/watch?v=HU8yuUx0fEk

The strength athlete podcast with Eric Helms:

https://www.youtube.com/watch?v=7Su7vwt4KDM

Jeff Nippard's interview with Lyle McDonald:

https://www.youtube.com/watch?v=Iqw-RJzrOjI

Jeff's reverse diet debate:

https://www.youtube.com/watch?v=swrul81qco8

The podcast on soundcloud:

https://soundcloud.com/abelcsabai

And on Itunes:

https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2

In this episode we have back on Menno Henselmans from Bayesian Bodybuilding to talk about something he has been more quiet about so far: self control, diet adherence, and how you can foster intrinsic motivation to stick to your plans and goals in the long term.

He is actually working on a new book, which will be on this very topic: how can you finally stick to your diet, adopt a sustainable fitness lifestyle, and maintain your six-pack year round?

Normally we hear Menno talk about protein, training frequency and advanced geeky stuff, but he actually has a very strong foundation in behavioral psychology, and understanding how behavior change really works.

He has a reputation of being hardcore with his clients, but also for having great compliance rates with them. He has helped hundreds of people transform their bodies, as he did so for himself.

Well, in this podcast you will find out how this happens.

1:00 - Menno is writing a new book!!!!

4:45 - Did you ever have problems with diet compliance? Have you ever binged?

7:30 - What makes your approach to compliance and motivation different from other coaches?

17:30 - Meal plans and flexible dieting - what is sustainable in the long term?

31:00 - Healthy foods vs body composition friendly foods

34:00 - Sustainable approaches vs extremes

38:10 - body-fat percentages and the required strategies to get there

41:00 - Set point, settling ranges, health and mental health

45:40 - Progressing with body composition / leanness over time

49:20 - Ad libitum dieting

53:15 - the role of happiness and well being in diet compliance

55:50 - when is your book out?! and where can we find you?

Bayesian Bodybuilding:

https://bayesianbodybuilding.com/

Menno on FB:

https://www.facebook.com/BayesianBodybuilding/

Insta:

https://www.instagram.com/bayesianbodybuilding/

Twitter:

https://twitter.com/MennoHenselmans