The VALidity Podcast

Send us Fan Mail

This episode is all about carbohydrate and protein timing in the peri-workout window. Does it matter what you eat pre and post workout? What should you eat? What are the benefits? We explore all the science behind peri-workout nutrition in this episode. 

CONTACT ME:

• [email protected]
• IG: @TheValidityPodcast

TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL: 

• [email protected]

1:1 COACHING APPLICATION: 

• https://rvqfi1u3k06.typeform.com/to/rkPquOkd?typeform-source=vallfitt.squarespace.com

TRAINING PROGRAMS: 

• https://vallfitt.squarespace.com/programs-guides

MY SOCIALS:

• IG: @Vallfitt 
• Tiktok: @Vallfitt
• youtube: VallFitt

REFERENCES: 

• PMID: 19478342
• PMID: 17095924
• PMID: 30366741

Support the show

Send us Fan Mail

This episode is part two of our deep dive into the most science-backed supplements for fat loss. This episode is all about caffeine and carnitine: how do they work? what is their mechanism of action? what are their benefits? and most importantly... do they work? 

CONTACT ME:

• [email protected]
• IG: @TheValidityPodcast

PESCIENCE ALPHAMINE LINK (code val to save):

• https://pescience.com/products/alphamine

TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL: 

• [email protected]

1:1 COACHING APPLICATION: 

• https://rvqfi1u3k06.typeform.com/to/rkPquOkd?typeform-source=vallfitt.squarespace.com

TRAINING PROGRAMS: 

• https://vallfitt.squarespace.com/programs-guides

MY SOCIALS:

• IG: @Vallfitt 
• Tiktok: @Vallfitt
• youtube: VallFitt

REFERENCES: 

• PMID: 23368828
• PMID: 23869233
• PMID: 2912010
• PMID: 27335245
• DOI:https://doi.org/10.1016/j.clnesp.2020.03.008
• PMID: 19164828

Support the show

Send us Fan Mail

This episode is part one of our deep dive into the most science-backed supplements for fat loss. This episode is all about yohimbine: how does it work? what is the mechanism of action? what are the benefits? and most importantly... does it work? 

CONTACT ME:

• [email protected]
• IG: @TheValidityPodcast

TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL: 

• [email protected]

1:1 COACHING APPLICATION: 

• https://rvqfi1u3k06.typeform.com/to/rkPquOkd?typeform-source=vallfitt.squarespace.com

TRAINING PROGRAMS: 

• https://vallfitt.squarespace.com/programs-guides

MY SOCIALS:

• IG: @Vallfitt 
• Tiktok: @Vallfitt
• youtube: VallFitt

REFERENCES: 

• PMID: 2906290
• PMID: 1955308
• PMID: 1960007
• PMID: 17214405
• PMID: 26391406

Support the show

Send us Fan Mail

What causes us to stop losing weight? Is it metabolic downregulation? Decrease in adherence? How do we know if its a true weight loss plateau? In this episode we look at the science behind plateaus and discuss how to address them.

CONTACT ME:

• [email protected]
• IG: @TheValidityPodcast

TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL: 

• [email protected]

1:1 COACHING APPLICATION: 

• https://rvqfi1u3k06.typeform.com/to/rkPquOkd?typeform-source=vallfitt.squarespace.com

TRAINING PROGRAMS: 

• https://vallfitt.squarespace.com/programs-guides

MY SOCIALS:

• IG: @Vallfitt 
• Tiktok: @Vallfitt
• youtube: VallFitt

REFERENCES: 

• PMID: 25080458

Support the show

Send us Fan Mail

How does meal frequency affect your metabolism? Is eating more meals better for your body comp? How should you time your meals? In this episode we break down the studies looking at different meal frequencies on both metabolism and body composition to determine what is truly most optimal. Additionally, we look at how meal timing and feeding behavior affects body comp and hunger cues. 

CONTACT ME:

• [email protected]
• IG: @TheValidityPodcast

TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL: 

• [email protected]

1:1 COACHING APPLICATION: 

• https://rvqfi1u3k06.typeform.com/to/rkPquOkd?typeform-source=vallfitt.squarespace.com

TRAINING PROGRAMS: 

• https://vallfitt.squarespace.com/programs-guides

MY SOCIALS:

• IG: @Vallfitt 
• Tiktok: @Vallfitt
• youtube: VallFitt

REFERENCES: 

• PMID: 22719910
• PMID: 23404961
• PMID: 17413096
• PMID: 16571846
• PMID: 19943985
• PMID: 34555151

Support the show

Send us Fan Mail

What are diet breaks? do they set you back in your dieting efforts? What do refeeds do? Are any of these stratagies beneficial to implement in a fat loss phase? In this episode we dive deep into non-linear dieting strategies and discuss the practical applications of diet breaks and refeeds. 

CONTACT ME:

• [email protected]
• IG: @TheValidityPodcast

TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL: 

• [email protected]

1:1 COACHING APPLICATION: 

• https://rvqfi1u3k06.typeform.com/to/rkPquOkd?typeform-source=vallfitt.squarespace.com

TRAINING PROGRAMS: 

• https://vallfitt.squarespace.com/programs-guides

MY SOCIALS:

• IG: @Vallfitt 
• Tiktok: @Vallfitt
• youtube: VallFitt

REFERENCES: 

• PMID: 12582226
• PMID: 28925405
• PMID: 33587549
• PMID: 37181269
• PMID: 33467235

Support the show

Send us Fan Mail

Is it truly more anabolic to train at long muscle lengths? In this episode we break down the studies fueling the lengthened partials debate to determine whether we should be implementing them in our training.

CONTACT ME:

• [email protected]
• IG: @TheValidityPodcast

TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL: 

• [email protected]

1:1 COACHING APPLICATION: 

• https://rvqfi1u3k06.typeform.com/to/rkPquOkd?typeform-source=vallfitt.squarespace.com

TRAINING PROGRAMS: 

• https://vallfitt.squarespace.com/programs-guides

MY SOCIALS:

• IG: @Vallfitt 
• Tiktok: @Vallfitt
• youtube: VallFitt

REFERENCES: 

• PMID: 31034463
• DOI:https://doi.org/10.47206/ijsc.v3i1.182
• PMID: 33977835
• PMID: 37015016
• PMID: 29978560

Support the show

Send us Fan Mail

How do different rates of weight loss affect outcomes? Can you diet rapidly AND successfully? We look at 21-day, 15-day, 10-day, and 4-day diets documented in the literature to determine what are the best strategies for rapid fat loss. 

CONTACT ME:

• [email protected]
• IG: @TheValidityPodcast

1:1 COACHING APPLICATION: 

• https://rvqfi1u3k06.typeform.com/to/rkPquOkd?typeform-source=vallfitt.squarespace.com

TRAINING PROGRAMS: 

• https://vallfitt.squarespace.com/programs-guides

MY SOCIALS:

• IG: @Vallfitt 
• Tiktok: @Vallfitt
• youtube: VallFitt

REFERENCES: 

• PMID: 21558571
• PMID: 15870104
• PMID: 19927027
• PMID: 37329147
• PMID: 24602091

Support the show

Send us Fan Mail

This episode is all about the negative consequences of dieting. We discuss what drives the hyperphagic response commonly seen after diets, how deficits affect muscle protein synthesis at the cellular level, and how dieting creates anabolic resistance. In essence, we discuss why dieting may be the worst thing you can do if your goal is to build muscle! 

CONTACT ME:

• [email protected]
• IG: @TheValidityPodcast

1:1 COACHING APPLICATION: 

• https://rvqfi1u3k06.typeform.com/to/rkPquOkd?typeform-source=vallfitt.squarespace.com

TRAINING PROGRAMS: 

• https://vallfitt.squarespace.com/programs-guides

MY SOCIALS:

• IG: @Vallfitt 
• Tiktok: @Vallfitt
• youtube: VallFitt

REFERENCES: 

• PMCID: PMC1526048
• PMID: 25614201
• PMID: 10797147
• PMID: 21829159
• PMID: 20164371
• PMID: 24945715
• PMID: 32236752

Support the show

Send us Fan Mail

This episode dives DEEP into blood flow restriction research. After we learn a little of the physiology of how BFR induces growth, we cover practical applications and studies supporting the implementation of BFR! 

CONTACT ME:

• [email protected]
• IG: @TheValidityPodcast

MY SOCIALS:

• IG: @Vallfitt 
• Tiktok: @Vallfitt
• youtube: VallFitt

REFERENCES: 

• PMID: 9459541
• PMID: 26820301
• PMID: 25603897
• PMID: 26137897
• PMID: 26323350
• PMID: 30386254
• PMID: 13462914

Support the show