Ep. 137 | Audrey Burgio - 2X Kettlebell American Record Holder, Author, Coach

Audrey Burgio is an elite kettlebell sport athlete with 2 American Records and 1 World Record - Audrey is a coach and the founder of www.ExerciseStrength.com , and the author of “Kettlebell Sports and Fitness Basics”.

In this conversation Audrey and Trenton Sweet talk about Competitions, Training for comps,

Potential for training Imbalances and training antagonists, Nutrition, Bulking/cutting (is it worth it?), Over training, Injuries, and how to avoid them, Coaching, Training the snatch and the heart of the Strongman and Kettlebell Sport Community.

Audrey’s book! 📖

https://www.amazon.com/dp/B0CXH5SQYH?ref_=cm_sw_r_apan_dp_9Z24F1ZQA3F36P75QWRP&language=en-US&fbclid=PAZXh0bgNhZW0CMTEAAafhH-lsCRWy1faQ2jqe20VDCLyu90lNM7bHOmqTrk3utTK7brrKHdwZdZBddg_aem_bZR8_x8f-VuoRUmdCyu6aw%20

Audrey’s Website!

https://www.exercisestrength.com/?fbclid=PAZXh0bgNhZW0CMTEAAaf8P35PnzIp96QyKDo1f38hIGNcyfD4cOEfBXSXyvPrZK8r1ukCKX50tqSm9g_aem_531sLon-hYtkDz08Yd4qBw

Audrey’s Social Media!

@AudreyBurgio

SPONSORS

The book sales of “Rewilding the Modern Man” and “Awakening theTranquil Warrior” by Trenton Sweet

Energy Fitness Studio, Washington Pa

https://Www.EnergyFitnessStudios.com

The ENERGY FITNESS GAMES

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July 26th!

Ep. 136 | Stephanie Corey - Know your Water!

As a clinical herbalist and holistic-minded mother, Stephanie Corey has become an advocate for the incredible benefits of molecular hydrogen in our health. With a focus on educating others about water filtration and ionization, she shares her knowledge on how electrolyzed reduced water can revitalize our bodies and restore balance. Stephanie is committed to empowering individuals to take charge of their health by understanding the vital role that high-quality water plays in achieving homeostasis. Join her on a journey towards wellness through the power of hydrogen.

Ep. 135 | Mike Collin’s (The Sugar-Free Man) Author, Coach

Mike Collin’s is the Author of “The Last Resort Sugar Detox Guide”, founder of SugarAddiction.com and has coached over 57,000 people out of sugar addiction!

You can find Mike and his work at www.SugarDetoxMan.com and on instagram @realsugarfreeman

SPONSORS

Book sales of

“Rewilding the Modern Man”

By Trenton Sweet

“Awakening the Tranquil Warrior”

By Trenton and Kaitlyn Sweet

THE ENERGY FITNESS GAMES

A fitness competition like no other!

Www.EnergyFitnessStudios.com

Book a class - find July 26th - register!!!

Ep. 134 | Organ Meats and Nost to Tail Nutrition - How to do it, why you should consider it, and what the benefits are.

Nose to tail nutrition isn't just good for human health it's our ancestral way of living. This way of eating can promote hormone and energy balance, optimal testosterone levels, healthier skin, and cardiovascular health. Check out the episode to hear recipes and "foraging" techniques from Trenton and Holistic Nutritionist Kaitlyn Sweet.

https://energyfitnessstudio.studio.xplor.co/store/packages/20

July 26th - sign up for the ENERGY FITNESS GAMES NOW!

Ep. 133 | Detoxing Microplastics: Sweat, Movement & the Power of Blood Flow

Detoxing Microplastics, sweat em out, lymphatic system usage and support, blood flow and how to purify the human body.

The Energy Fitness Games (fitness competition)

https://energyfitnessstudio.studio.xplor.co

July 26th- Washington Pa

Sources 🔗

1. ​ Plastics in Human Stool & Bloodstream

• ​ Schwabl, P. et al. (2019). Assessment of microplastic concentrations in human stool: a prospective study.

Environment International, 125: 403-407.

https://doi.org/10.1016/j.envint.2019.01.024 (https://doi.org/10.1016/j.envint.2019.01.024)

• ​ Leslie, H.A. et al. (2022). Discovery and quantification of plastic particle pollution in human blood.

Environment International, 163: 107199.

https://doi.org/10.1016/j.envint.2022.107199 (https://doi.org/10.1016/j.envint.2022.107199)

💧 2. Sweating and Elimination of BPA & Phthalates

• ​ Genuis, S.J. et al. (2012). Human excretion of phthalate compounds: blood, urine, and sweat (BUS) study.

ScientificWorldJournal, 2012: 615068.

https://doi.org/10.1100/2012/615068 (https://doi.org/10.1100/2012/615068)

• ​ Genuis, S.J. et al. (2011). Blood, urine, and sweat (BUS) study: monitoring and elimination of bioaccumulated toxic elements.

Archives of Environmental Contamination and Toxicology, 61(2): 344–357.

https://doi.org/10.1007/s00244-010-9611-5 (https://doi.org/10.1007/s00244-010-9611-5)

🔥 3. Exercise & Detoxification

• ​ Woods, J.A. et al. (2009). Exercise and cellular innate immune function.

American Journal of Lifestyle Medicine, 3(1 Suppl): 28S–36S.

https://doi.org/10.1177/1559827608327480 (https://doi.org/10.1177/1559827608327480)

• ​ Schnoor, J.L. (2007). Can exercise detoxify environmental pollutants?

Environmental Science & Technology, 41(21): 7499–7500.

https://doi.org/10.1021/es0724002 (https://doi.org/10.1021/es0724002)

❄️ 4. Cold Exposure, Brown Fat & Toxin Metabolism

• ​ van Marken Lichtenbelt, W.D. et al. (2009). Cold-activated brown adipose tissue in healthy men.

New England Journal of Medicine, 360(15): 1500–1508.

https://doi.org/10.1056/NEJMoa0808718 (https://doi.org/10.1056/NEJMoa0808718)

• ​ Cypess, A.M. et al. (2009). Identification and importance of brown adipose tissue in adult humans.

New England Journal of Medicine, 360(15): 1509–1517.

https://doi.org/10.1056/NEJMoa0810780 (https://doi.org/10.1056/NEJMoa0810780)

🌀 5. Contrast Therapy: Heat + Cold Benefits

• ​ Tipton, M.J. et al. (2017). Cold water immersion: kill or cure?

Experimental Physiology, 102(11): 1335–1355.

https://doi.org/10.1113/EP086283 (https://doi.org/10.1113/EP086283)

• ​ Costello, J.T. et al. (2014). Effects of whole-body cryotherapy vs. far-infrared vs. passive modalities on recovery from exercise-induced muscle damage in athletes.

PLOS One, 9(12): e113902.

https://doi.org/10.1371/journal.pone.0113902 (https://doi.org/10.1371/journal.pone.0113902)

🔁 6. Lymphatic Flow, Movement & Detox

• ​ Olszewski, W.L. (2003).

The lymphatic system in body homeostasis: physiological conditions.

Lymphatic Research and Biology

, 1(1): 11–21.

https://doi.org/10.1089/15396850360495645 (https://doi.org/10.1089/15396850360495645)

Ep. 132 | Plastics Are Crashing Your Hormones: Microplastics Nanoplastics, Fertility & Testosterone

THE ENERGY FITNESS GAMES (Fitness Competition) https://energyfitnessstudio.studio.xplor.co

CLICK “BOOK A CLASS” go to July 26, 2025 - REGISTER NOW!

In this eye-opening episode, Trenton Sweet dives deep into the invisible world of microplastics and nanoplastics—and how they’re disrupting human biology at a cellular level. From fertility challenges to testosterone decline, you’ll learn how these plastic particles and their endocrine-disrupting chemicals (EDCs) are silently impacting hormones, reproductive health, and long-term vitality.

Trenton unpacks:

• ​How nanoplastics cross into your bloodstream and organs
• ​The everyday ways you’re ingesting microplastics through water, food, and air
• ​How EDCs like phthalates and BPA mimic estrogen and suppress testosterone
• ​The shocking link between plastics and global fertility decline
• ​Simple, actionable strategies to reduce exposure and protect your health

Whether you’re trying to optimize your hormones, start a family, or simply stay ahead of environmental threats, this episode will equip you with the knowledge to take control of your biology in a plastic-saturated world.

Mentioned in this episode:

• ​Upcoming book on microplastics by Trenton Sweet
• ​Research highlights from peer-reviewed studies and global health organizations

Subscribe, share, and leave a review if this episode helps you reclaim your energy and resilience!

Sources

• ​Leslie, H.A. et al. (2022). Discovery and quantification of plastic particle pollution in human blood. Environment International.
• ​Ragusa, A. et al. (2021). Plasticenta: First evidence of microplastics in human placenta. Environment International.
• ​Mason, S.A., Welch, V., & Neratko, J. (2018). Synthetic polymer contamination in bottled water. Frontiers in Chemistry.
• ​Wright, S.L. & Kelly, F.J. (2017). Plastic and human health: A micro issue? Environmental Science & Technology.
• ​Gore, A.C. et al. (2015). EDC-2: The Endocrine Society’s Second Scientific Statement on Endocrine-Disrupting Chemicals. Endocrine Reviews.
• ​Meeker, J.D., Sathyanarayana, S., & Swan, S.H. (2009). Phthalates and other additives in plastics: Human exposure and associated health outcomes. Philosophical Transactions of the Royal Society B: Biological Sciences.
• ​Levine, H. et al. (2017). Temporal trends in sperm count: A systematic review and meta-regression analysis. Human Reproduction Update.
• ​Swan, S.H. et al. (2005–2021). Multiple studies on phthalates, anogenital distance, and male reproductive health.
• ​WHO & UNEP (2013). State of the Science of Endocrine Disrupting Chemicals – 2012. World Health Organization / United Nations Environment Programme.
• ​Rudel, R.A. et al. (2011). Phthalate exposure and health effects in infants and children. Environmental Health Perspectives.
• ​Nam, S.H., Seo, Y.M., & Kim, M.G. (2010). Bisphenol A migration from polycarbonate baby bottle with repeated use. Food Additives & Contaminants.

How the Body Responds to Different Training Styles: From HIIT to Yoga

🧬 Human Energy Systems and Metabolism

1. McArdle, W.D., Katch, F.I., & Katch, V.L.

Exercise Physiology: Nutrition, Energy, and Human Performance (8th Ed.)

– Widely considered a gold standard textbook on how the body uses energy systems (ATP-PC, glycolysis, oxidative).

ISBN: 978-1451191554

2. Spriet, L.L., & Watt, M.J.

Regulatory mechanisms in the interaction between carbohydrate and lipid oxidation during exercise. Acta Physiologica Scandinavica, 2003.

https://doi.org/10.1046/j.1365-201X.2003.01185.x (https://doi.org/10.1046/j.1365-201X.2003.01185.x)

🏋️ Resistance Training & Hormonal Response

3. Kraemer, W.J., & Ratamess, N.A.

Hormonal responses and adaptations to resistance exercise and training. Sports Medicine, 2005.

https://doi.org/10.2165/00007256-200535040-00004 (https://doi.org/10.2165/00007256-200535040-00004)

4. West, D.W., & Phillips, S.M.

Anabolic processes in human skeletal muscle: Restoring the identities of growth hormone and testosterone. Phys Sportsmed, 2010.

https://doi.org/10.3810/psm.2010.06.1781 (https://doi.org/10.3810/psm.2010.06.1781)

🔥 HIIT and Metabolic Effects

5. Gillen, J.B., & Gibala, M.J.

Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness? Appl Physiol Nutr Metab. 2014.

https://doi.org/10.1139/apnm-2014-0185 (https://doi.org/10.1139/apnm-2014-0185)

6. Burgomaster, K.A., et al.

Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans. J Appl Physiol. 2005.

https://doi.org/10.1152/japplphysiol.01095.2004 (https://doi.org/10.1152/japplphysiol.01095.2004)

🏃 Endurance Training & Hormones

7. Hackney, A.C.

Endurance training and testosterone levels. Sports Medicine, 2020.

https://doi.org/10.1007/s40279-020-01318-3 (https://doi.org/10.1007/s40279-020-01318-3)

8. Lucía, A., et al.

Endurance training and physiological adaptations in elite athletes. J Physiol. 2006.

https://doi.org/10.1113/jphysiol.2006.112631 (https://doi.org/10.1113/jphysiol.2006.112631)

🎒 Zone 2 / Rucking / Fat Oxidation

9. San-Millán, I., & Brooks, G.A.

Assessment of metabolic flexibility by measuring lactate and fat oxidation during exercise. Curr Opin Clin Nutr Metab Care. 2018.

https://doi.org/10.1097/MCO.0000000000000471 (https://doi.org/10.1097/MCO.0000000000000471)

10. Brooks, G.A.

Intra- and extra-cellular lactate shuttles. Med Sci Sports Exerc. 2000.

https://doi.org/10.1097/00005768-200006000-00011 (https://doi.org/10.1097/00005768-200006000-00011)

🧘 Yoga, Stress, and Nervous System Regulation

11. Streeter, C.C., et al.

Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-tra

umatic stress disorder.

Med Hypotheses. 2012.

https://doi.org/10.1016/j.mehy.2012.01.021 (https://doi.org/10.1016/j.mehy.2012.01.021)

12.

Pascoe, M.C., Thompson, D.R., & Ski, C.F.

Yoga, mindfulness-based stress reduction and stress-related physiological measures: A meta-analysis.

Psychoneuroendocrinology. 2017.

https://doi.org/10.1016/j.psyneuen.2017.01.008 (https://doi.org/10.1016/j.psyneuen.2017.01.008)

Ep. 130 | Muscle Soreness — Badge of Honor or Red Flag? 🚩🎖️ 🤔

Understanding Muscle Soreness (DOMS)

• Cheung K, Hume P, Maxwell L. Delayed onset muscle soreness: treatment strategies and performance factors. Sports Med. 2003;33(2):145-164.

https://pubmed.ncbi.nlm.nih.gov/12617692/ (https://pubmed.ncbi.nlm.nih.gov/12617692/)

• Connolly DA, Sayers SP, McHugh MP. Treatment and prevention of delayed onset muscle soreness. J Strength Cond Res. 2003 Feb;17(1):197-208.

https://pubmed.ncbi.nlm.nih.gov/12580677/ (https://pubmed.ncbi.nlm.nih.gov/12580677/)

💪 Does Soreness Equal a Good Workout?

• Schoenfeld BJ, Contreras B, Krieger J, Grgic J, Delcastillo K, Belliard R, Alto A. Resistance training volume enhances muscle hypertrophy but not strength in trained men. Med Sci Sports Exerc. 2019;51(1):94–103.

https://pubmed.ncbi.nlm.nih.gov/30188361/ (https://pubmed.ncbi.nlm.nih.gov/30188361/)

• Nosaka K, Newton M. Repeated eccentric exercise bouts do not exacerbate muscle damage and repair. J Appl Physiol. 2002; 96(2): 556-562.

https://pubmed.ncbi.nlm.nih.gov/11796663/ (https://pubmed.ncbi.nlm.nih.gov/11796663/)

🧊 Contrast Therapy & Recovery

• Mawhinney C, Low DA, Jones H, et al. Cold-water bathing and recovery from strenuous exercise: a meta-analysis. Br J Sports Med. 2013 May;47(11):710-716.

https://bjsm.bmj.com/content/47/11/710 (https://bjsm.bmj.com/content/47/11/710)

• Higgins TR, Greene DA, Baker MK. Effects of cold water immersion and contrast water therapy for recovery from team sport: a systematic review and meta-analysis. J Strength Cond Res. 2017 Feb;31(2): 572–587.

https://pubmed.ncbi.nlm.nih.gov/27243906/ (https://pubmed.ncbi.nlm.nih.gov/27243906/)

🛌 The Role of Sleep and Nutrition in Recovery

• Hirshkowitz M, et al. National Sleep Foundation’s sleep time duration recommendations. Sleep Health. 2015 Mar;1(1):40-43.

https://doi.org/10.1016/j.sleh.2014.12.010 (https://doi.org/10.1016/j.sleh.2014.12.010)

•

Phillips SM.

A brief review of critical processes in exercise-induced muscular hypertrophy.

Sports Med. 2014;44(Suppl 1):S71–S77.

https://pubmed.ncbi.nlm.nih.gov/24791917/ (https://pubmed.ncbi.nlm.nih.gov/24791917/)

Ep . 129 | Ultra-Processed, Unprocessed foods - Understanding the difference and why it matters

Referenced Studies & Reliable Sources

🔹 NOVA Food Classification System

• Monteiro CA, Cannon G, Moubarac J-C, et al. (2018). The UN Decade of Nutrition, the NOVA food classification and the trouble with ultra-processing. Public Health Nutrition.

Link: https://doi.org/10.1017/S1368980018000236

🔹 Health Risks of Ultra-Processed Foods

• Srour B, Fezeu LK, et al. (2019). Ultra-processed food intake and risk of cardiovascular disease: prospective cohort study (NutriNet-Santé). BMJ, 365:l1451.

Link: https://www.bmj.com/content/365/bmj.l1451

• Hall KD, Ayuketah A, et al. (2019). Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism, 30(1), 67-77.

Link: https://doi.org/10.1016/j.cmet.2019.05.008

🔹 Addiction, Cravings & Hyperpalatability

• Volkow ND, et al. (2004). Dopamine in drug abuse and addiction: results from imaging studies and treatment implications. Molecular Psychiatry, 9, 557–569.

Link: https://doi.org/10.1038/sj.mp.4001507

• Moss, Michael. (2013). Salt Sugar Fat: How the Food Giants Hooked Us. Random House.

Book Summary: Investigative journalism revealing how the food industry engineers processed foods for addiction-like consumption patterns.

🔹 Gut Health & Food Additives

• Chassaing B, et al. (2015). Dietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome. Nature, 519, 92–96.

Link: https://doi.org/10.1038/nature14232

🔹 History of Food Processing & Cooking

• Wrangham, Richard. (2009). Catching Fire: How Cooking Made Us Human. Basic Books.

Book Summary: Argues that cooking was a pivotal evolutionary step that made food more digestible and calories more bioavailable.

• Harvard T.H. Chan School of Public Health. Fermented Foods and Health.

Link: https://www.hsph.harvard.edu/nutritionsource/fermented-foods/

🔹 Food Labels & Hidden Sugars

• U.S. Food & Drug Administration. Nutrition Facts Label: Added Sugars.

Link: https://www.fda.gov/media/135326/download

Ep. 128 | The Work Beneath the Muscle: A Q&A on Integrity, Identity, and Intensity

In this episode, Trenton answers your questions with honesty and fire:

• “You’ve worn many hats—author, gym owner, retreat leader, and father. What’s the thread that ties it all together?”

• “I feel like Energy Fitness Studio isn’t just a gym—like you’ve got a real a mission you can feel when you enter. What makes it so different than other group fitness centers and what transformation do you hope each person walks away with?”

• “You’ve talked a lot about fire and ice—physically and spiritually. What does that duality mean to you?”

• “You and Kaitlyn do everything together—books, business, four kids. How do you keep your relationship strong while building an empire?”

• “For someone stuck spiritually, physically, or emotionally… what’s one thing they can do today to shift their path?”

• “You hate long-distance running… why?”

Raw, real, and rooted—this is the work beneath the muscle.

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