In this episode of the sustainable self development podcast, I chat with natural bodybuilder, and owner of prophysique.com

Paul initially became known on the internet as Layne Norton's right hand man, having been coached by him for a long time. By now Paul has racked up a few shows underneath his belt, and has launched his own, now very successful coaching business. He puts out tons of great content on YouTube, and is now one of the prominent figures in the realms of natural bodybuilding and evidence based fitness.

We talk about all kinds of cool stuff, but focused primarily on how to become the best coach, and the best client of another coach for that matter.

Time-Stamps:

0:20 - How Paul became known on the internet

2:10 - How Paul got involved with Layne Norton

5:52 - The biggest lessons on getting into the fitness industry

9:00 - Where the fitness industry is heading right now

14:50 - How can to be a good coach AND client

26:40 - How to start working on your passion project

31:10 - Biggest mistakes to avoid in fitness/bodybuilding

40:45 - What flexible dieting should mean and what it shouldn't

45:15 - Tools that help you on a daily basis?

47:30 - How to be a more effective YouTuber?

48:10 - Resources and influencers who shaped you over the years?

49:10 - Where can we find you?

Check out Paul's stuff here:

http://www.prophysique.com/

Paul's YouTube Channel:

https://www.youtube.com/user/fltallpaul

Paul's IG:

https://www.instagram.com/paulrevelia/?hl=en

Episode 40 of the Sustainable Self-Development podcast brings you 3DMJ coach and fitness personality Andrea Valdez.

Andrea has a masters degree in exercise phisiology, is a member of the legendary 3D MuscleJourney team, and is the host of her own podcast.

She always brings new lines of thinking into discussions over bodybuilding and physique sports, and has her fair share of stories on how to evolve your perspectives and outlook on life as an upcoming fitness enthusiast.

In this podcast we talked about how her ways of thinking and mindset changed over the years, how she learnt to be more relaxed and more process oriented as an athlete and competitor.

Among other things, we talked about how she balances precise tracking and body-composition and being laid back & enjoying life.

We also delved into her personal story, how she became a member of 3DMJ, and at the end we touched on personal development, books, habits, and all that good stuff.

Some resources mentioned here:

Team 3DMJ:

http://3dmusclejourney.com/

Muscle&Strength Pyramids:

https://muscleandstrengthpyramids.com/

Andrea's site:

http://andreavaldez.com/

Books we mentioned:

1.) The subtle art of not giving a f*ck by Mark Manson

2.) The Dip by Seth Godin

In the 2. SSD Hypertrophyside, Wilfredo Thomas joins me to talk about the science of selecting the right exercises for different body parts. We outline the general principles, and then we delve into every guy's 2 favorite bodypart: the chest, and the arms! My guest joining here is fitness expert and amazing content producer, Wilfredo Thomas.

Time-Stamps:

1:15 - What are the most important factors for selecting exercises for any bodypart?

2:15 - Closed chain vs Open chain exercises

5:30 - Tissue stress distribution

9:10 - Compound vs Isolation

11:40 - Specificity

15:00 - Switching exercises too frequently

16:40 - There is no 1 exercise you need to do

21:20 - Chest hypertrophy - the best exercises

25:57 - How to calculate the load for push-ups

Wilfredo fitness:

http://www.wilfredofitness.com/

Find him on insta:

http://instagram.com/wilfredofitness

Wilfredo's Peck guide:

http://www.wilfredofitness.com/home/pecs

Wilfredo's arms guide:

http://www.wilfredofitness.com/home/2016/9/7/heres-how-science-says-you-should-be-training-your-shoulders

Wilfredo on blood flow restriction:

http://www.wilfredofitness.com/home/bloodflowrestrictionguide

Episode 39 of the Sustainable Self-Development Podcast brings to you Aadam Ali from Physiquonomics.com

Aadam is a writer, fitness philosopher and avid self-experimenter. We talked about the mentality and mindset you need to adopt to overcome any obstacle that life may throw at you, so you can succeed at your fitness goals.

Check out Adam here:

http://physiqonomics.com/

In this episode of the Sustainable Self-Development Podcast, I have back on Mr. (soon to be doctor) Eric Helms to talk about intuitive eating (not tracking your macros) and how it can aid bodybuilders and physique competitors in achieving their goals.

We also delved into what body-fat percentages are reasonable and realistic for people to aim for in the off-season.

Check out 3D Muscle Journey:

http://3dmusclejourney.com/

Check out Eric's books:

https://muscleandstrengthpyramids.com/

Check out MASS Research review:

https://www.strongerbyscience.com/mass/

The Sustainable Self-Development podcast proudly presents to you its new genre: The Hypertrophysode.

In these episodes we talk about all the nuts and bolts, the ins and outs and the dos and don't-s of muscle building.

In this very first hypertrophysode, we are bringing on Dr. Jeremy Loenneke, assistant professor and researcher, who has done a lot of amazing work on the topic of blood flow restriction training.

If you're new to the concept of impeding the blood-flow in your limbs to get the sickest pump of your life and to get some other unique hypertrophy-benefits, or if you are a true nerd who wants to know some of the nitty gritty behind the concept, this episode is for you!

Time-Stamps:

4:30 - What is the general mechanism behind BFR?

9:10 - Is BFR as good as heavy training?

10:40 - Why does light weight BFR training cause strength gains?

11:40 - Hypertrophy and Strength: causation vs correlation

13:56 - BFR for the pecks and delts (non-occluded bodyparts)

15:30 - Does BFR work indefinitely? (is there a limited time-frame where its effective?)

17:52 - 30-15-15-15 vs 4 sets to failure ( careful, nerdy stuff)

23:50 - BFR with heavier weights

25:11 - Whats the lightest weight you can lift and still make gainz

28:45 - Everything about BFR cuffs (where to put them, what kinds to use)

36:50 - How long to keep the cuffs on

38:12 - Progression: volume, recovery, training frequency, intensity, periodization

47:03 - Myo reps, rest pause training

50:35 - Occluding limbs at two ends

52:12 - Muscle damage

54:50 - Muscle fiber types and growth in them with BFR

56:30 - Glycogen depletion and BFR

58:00 - Strength vs Size - Dr. Loenneke's novel/controversial insights

1:15:00 - Dr. Loenneke's resources

Follow Dr. Loenneke on Twitter:

https://twitter.com/jploenneke

This week of the Sustainable Self-Development podcast brings something quite new to the table: Jenny Blake, author of Life after College and Pivot comes on to share how people can transform their careers and working lives in meaningful ways.

Many people think they need to quit their jobs if they want to make a change, but the truth is quite the opposite: you can often make meaningful changes without necessarily having to flip your entire life on its head.

If you feel stuck, if you have quarter life crises, this podcast, and of course, Jenny's book: 'Pivot, the only move that matters is your next one' can be very helpful to you!

Jenny's site:

http://www.jennyblake.me/

Check out the book:

http://www.pivotmethod.com/

In this episode of the Sustainable Self-Development podcas we'll go through some of the most important lessons that have come out of the past 36 episodes of the podcast.

The featured episodes are:

Episode 26 with Dr. Mike Israetel:

https://www.youtube.com/watch?v=nFz3Jo2SKGo

Episode 03 with Eric Helms:

https://www.youtube.com/watch?v=87fqh1T1ZPk

Episode 10 with Dr Dominic D'Agostino

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

Episode 19 with Menno Henselmans

https://www.youtube.com/watch?v=xuzCMQiz3Ww

Time-points:

7:25 - the problem with the paleo reasoning

15:48 - Dr. D'Agostino on overeating on keto diets

21:28 - Menno Henselmans on body recomp

30:04 - Eric Helms on post contest binging

Børge Fagerli returns to the podcast to share his views on ad libitum dieting and how it compares to macro tracking/flexible dieting.

Borge is a Norwegian strength coach, nutrition and fitness expert, who specializes in a few things:

circadian rhythm optimization, smart and sustainable muscle building techniques, and optimizing nutrition.

Some of the topics we discussed:

- Do you need to track calories to get lean?

- What are the most important habits if you want to stay lean without tracking?

- Fast vs slow cutting

- The connection between dieting and eating disorders

Check out Borge's stuff:

http://borgefagerli.com/

https://borgefagerli.no/

https://www.instagram.com/borgefagerli/?hl=en

https://www.facebook.com/coach.borgefagerli/

In this episode of the sustainable self-development podcast, I'm joined by Ian McCarthy from lifting for life and no bullshit bodybuilding to discuss his story as he fought off depression and a former period of eating disorder partly with the help of bodybuilding and resistance training.

Check out Ian's stuff:

https://www.youtube.com/user/LiftingForLife

Ian's IG:

https://www.instagram.com/ianbrownmccarthy/?hl=en