With Dr. Mike, it’s impossible not to have an insightful, thought-provoking, and entertaining conversation. We dove into lifelong athleticism, common mistakes in returning to rec sports, and injury prevention. We also covered weight loss and performance drugs—and how they’ll shape the future of health and coaching. A must-listen episode!

Dr. Michael Israetel, PhD, is the cofounder and Chief Content Officer of RP Strength with a doctorate in Sport Physiology. He’s coached athletes in nutrition and weight training, and continues to push his limits as a competitive bodybuilder and professional Brazilian Jiu Jitsu grappler.

IN THIS EPISODE YOU’LL LEARN:

=> What are the 3 ways to maximize athletic performance for recreational sport.

=> What makes up 60% of the importance of being athletic on the court, pitch, mats, etc. 

=> The two best ways to enhance your fitness is to __and ___.

=> Why you MUST start playing sports to prepare for sports, but here’s the mistake most make that you must avoid. 

=> The basic movements you must master to improve your performance. 

=> Are machines better for training for most people or not? If you want to be athletic how much should we use them?

=> Why being weak will affect your accuracy in sport (this is why most people suck at passing in basketball).

=> Alway examine claims on evidence as well as rationale when choosing exercises and training methods. 

=> Why Dr. Mike believes the 10-15 rep range is best for most when it comes to supplemental weight room training

=> When should you be strength training so it doesn’t affect your sports play but enhances it. 

=> The roadmap to a weekly strength and on court training so you progress and avoid injuries. 

=> The stupidest things people do in sports performance!

=> How you should start training for a sprint program from week to week. 

=> The injury prevention blueprint so you can stay healthy long term and do the things you want in life.

=> Dr. Mike’s blueprint to getting losing weight, getting leaner, and healthier. 

=> Should clients be using GLP-1’s? When and how, and what things to avoid?

=> One of THE biggest mistakes people make when starting on GLP-1 weight loss drugs.

=> Why Dr. Mike believes more people should be taking weight loss drugs sooner.

=> How the coming years will see drugs that help you become healthier, fitter, and build muscle with less side effects and how it will affect the future of health.

=> How to take GLP-1’s, figuring out the dose to start with, not having much side effects, and being able to get the results the clients want sustainably. 

=> What determines if your doctor is the right one to guide you through the process and be able to adjust the dose of weight loss drugs.

=> What will the future of coaching be like with the rise of more drugs that help people lose weight, get healthier and fitter, with less work.

=> The 3 buckets of people when it comes to fitness and health, and how the future of drugs will shift those buckets and what it means for the fitness industry.

Shout out to our sponsors!

Live Momentous. This is my favorite brand of supplements that I have been taking for over 6 years and I love to recommend the highest quality supplements on the market. You can get 15% off with code LUKA here.

RP Hypertrophy App. If you’re looking to build muscle in a proven way then look no further than the programs created by Dr. Mike Israetel and the RP Strength team. You will know exactly what to do and which weight adjustments you need to make to have the gains you’ve been looking for. You can also get $50 off here.

TrainHeroic. I use for my Athlete for Life online programs, and it’s also the app we use for our semi private personal training at Vigor. This is by far the most user friendly and client friendly app on the market! If you’re a coach you can try it out for free here.

LINKS & RESOURCES:

Renaissance Periodization YouTube 

Dr. Mike's IG 

Renaissance Periodization 

Super Coach Mentorship 

I wanted to do this as the 200th episode but didn’t want to mess up the flow as I was shooting some great episodes, so it got 201st place. With that being said I wanted to share the insights of what I learned since starting the podcast almost 7 years ago. I’ve had some incredible guests over the years, there’s 250 hours of eduction on the show, and I’m thinking about how to do the next 200 episodes while creating as much value as possible through being curious myself, and giving my best value to everyone that is listening. 

Thank you to everyone that listens to the show, I love and appreciate you! 

IN THIS EPISODE YOU’LL LEARN:

=> Start with why, corny as it is, Simon Sinek was right. 

=> When to pick endurance and when to pick trends. One is going to win out the majority of the time. 

=> The #1 trait I recognize in people that will continue to succeed long term even if they have setbacks in life and business. 

=> What lesson Frank Kern taught me over lunch 10+ years ago that helped me build an audience of over 1 million combined over different platforms

=> Why your destination is not that important but THIS is!

=> The mistake I regret and what I would have done differently (and what tagline I’d put on the shirt to never forget). 

=> The biggest currency in life that is not talked about enough and that has helped me grow the podcast. 

=> How being hated on is a gift and here’s how to turn into something powerful. 

=> The 4-step process I use to improve day in and day out. 

=> The principle that will help you build your body, your business, your media, your relationship and everything in between (it’s also my screensaver reminder).

=> Which unknown 50 cent book should everyone read and how the title is my recommendation of what the younger generation should do.

=> The Vigor Ground core value that is my guiding compass in business and the podcast. 

=> Why first impressions matter and 3 stories of how I created a great one with the right people. 

=> Why the leader MUST keep the highest standard. 

=> The power of scorecards, accountability and the right people around you. 

=> Everyone loses their way at some point, that’s why you have to have this! 

=> What does “taste the dish” mean and how most business owners don’t do it and it’s hurting them. 

=> Starting is not the hardest part, the “messy middle” is where people quit; here’s what to do to avoid it. 

=> Whatever you want to get great at, get to 100 (reps) as fast as possible.

Shout out to our sponsors! 

Live Momentous supplements. This is my favorite brand of supplements that I have been taking for over 6 years and to be able to partner with them has been exciting as I get to recommend the highest quality supplements on the market, that have exactly what they say in them and they are all the highest quality ingredients (along with a no questions asked 30-day money back guarantee if you don’t like them). You can get 15% off by going here!

RP Hypertrophy app. If you’re looking to build muscle in a proven way, science backed and individualized way, then look no further than the programs created by Dr. Mike Israetel and the RP Strength team. You will know exactly which exercise to do, how to do it, what sets and reps, tempos, and also weight adjustments you need to make to have the gains you’ve been looking for. You can also get $50 off for the year or monthly discount!

TrainHeroic training app. This is the app I use for my Athlete for Life online programs, and it’s also the app we use for our semi private personal training at Vigor Ground Fitness and Performance. This is by far the most user friendly AND client friendly app on the market, which is why I choose for my online and in person/gym business. If you’re a coach you can try it out for free here: trainheroic.co/vigorlifepodcast

LINKS & RESOURCES:

Built To Last Gym Mastermind

Super Coach Mentorship 

Luka's YouTube Channel 

I’ve known about Mike for 20+ years since I watched Defranco’s YouTube of him doing crazy feats in the gym. Since then he’s becoming an incredible coach and gym owner and has trained some of the most elite athletes and champions. His knowledge,  experience and wisdom are extremely valuable and we dive into all aspects of athletic development, coaching and communication. 

Mike is currently a Coach, Writer & Owner at Freak Strength and has been coaching for over 10+ years. He has coached levels of athletes from NFL, MLB, NBA, MLL, MLS, WWE, Rugby League, Rugby Union and Olympic Gold medalists to pre-pubescent athletes.  He has also consulted for high caliber athletes and coaches worldwide.

IN THIS EPISODE YOU’LL LEARN:

=> From being a training gym freak at Defranco’s Gym to becoming the director of performance, and then opening up Freak Strength - how has Mike’s philosophy around athletic training changed 

=> Wearing different communication hats when coaching youth, college or pro athletes (this is where coaches get it wrong).

=> Why training pro athletes can get buy in with high school athletes but what NOT to do.

=> Two powerful experiences that shaped how Mike coached; and how Mike’s brother’s journey changed his “tough love” approach to coaching.

=> The “hot chick” coaching strategy that helped Mike an “un-coachable athlete” buy into the program. 

=> You’ll learn more from a 1,000 coaching sessions than you will from a 1,000 coaching books - why you need to get reps in. 

=> The mistake coaches make when coaching youth athletes and how to build incredible athletes in high school.

=> Being boring and “vanilla” IS the best strategy for high school athletes. 

=> How Mike’s influences went from Ed Coan, to physical therapy, to Joe Defranco, Buddy Morris, James “The Thinker” Smith, Dan Pfaff, Cal Dietz, and how this shaped his philosophy to today. 

=> Why “slow cooking” athlete development is the way to go when it comes to long term success. 

=> How Mike trouble shoots what the athlete needs and why bigger, faster, stronger many times is NOT the answer. 

=> Meeting athletes where they are and why what you believe they need and what they think they need are many times two different things (and how to make it work).

=> How Mike took a different approach with NBA star Kevin Love and improved his performance and extended his career. 

=> Why getting bigger and stronger may be the way to go with offensive linemen, but with baseball that may make them worse (how to assess specificity of the sport). 

=> Why we don’t do online coaching for athletes and how it doesn’t match our standards for coaching (and we can’t truly assess where they are). 

=> What it takes to become world class at coaching athletes and what won’t get you there guaranteed. 

=> Why Mike wants to make Freak Strength free and the reason you should want to make great income in coaching. 

=> The #1 prerequisite for becoming a successful coach (both in terms of results with clients as well as income). 

=> The BIG differences in training elite pro athletes and high school or college athletes (why your goal for pro athletes is to make them feel and look more like themselves). 

=> Continuing to build your toolbox to help athletes and why Mike dove into bodywork to unlock better results. 

=> How to build your network to have more resources to help your people win (dropping the ego is key). 

=> You MUST be curious and want to learn and have a desire to be better (as a way of being rather than a period of life). 

=> Mike’s advice for upcoming coaches to build a successful career (which on average is shorter than an NFL career). 

=> You’re not the start of the show and once you understand that you’ll be a better coach. 

=> Why you may have to get better at business so that you can continue coaching forever. 

LINKS & RESOURCES:

Mike Guadango Website

Mike Guadango IG

Mike & Booker Show 

Luka Hocevar YouTube 

I met Dan 16 years ago in a Mastermind for gym owners as he ha a gym in Toronto and I had just started mine a year ago in Seattle. We have stayed in touch and it’s been amazing to see the journey and Dan’s success, eventually moving to online and being prolific, while building an incredible online coaching business for high level entrepreneurs. 

Dan Go specializes in helping entrepreneurs get lean and live longer with ease and minimal stress. He spent 15 years coaching thousands of clients, helping them lose over 100,000+ pounds while growing one of the highest rated gyms in Canada.

In 2018, he left the gym world to take the patterns he observed in entrepreneurs―that actually got long term results―and started focusing on helping this select group of mental athletes build high performing bodies.

Dan has millions of followers across his platforms and a 500k newsletter list where he shares daily tips on health, performance, longevity and productivity for entrepreneurs. 

IN THIS EPISODE YOU’LL LEARN:

=> How Dan went from being a successful gym owner for many years to going all in on online coaching 

=> What are the big rocks most entrepreneurs need to focus on with their busy schedules to get the best results. 

=> Why the hardest things to do is simplify and why its THE most important. 

=> What is the “performance trifecta” Dan uses to track results. 

=> How long are the average workouts for busy entrepreneurs (you’ll be surprised!).

=> Does Dan prescribe cardio for most of his high level clients.

=> Why Dan believes more strict diets at the beginning of a program get better results, even long term (80% of his clients thrive on this)

=> Using the right strategies for clients when motivation is the highest. 

=> Why aligning meals with sleep schedules matters and can prevent late night binging. 

=> How Dan’s coaching uses data to inform decisions and the “dashboard” that determines next steps. 

=> The “red, yellow, green” system for accountability and how Dan’s online coaching 

=> How Dan found the market of people that needed to get help and started his successful online business. 

=> How improving health and performance improves income, increase in status, confidence.

=> Dan’s content flywheel approach to creating content. 

=> The reason you MUST build your email list from your social media and how to do it. 

=> Why having a main platform your post on and test your content is a foundational piece of your media strategy. 

=> Turning your best stuff into multiple pieces of content and be omnipresent. 

=> How Dan has posted over 20,000 on X over the last 5 years and what you can learn from it. 

=> The reason creating your own style matters and not just “copying what works.”

=> The 80/20 strategy for content creation that helps Dan innovate and continue to grow his media channels. 

LINKS & RESOURCES:

Dan Go Website 

Dan Go Instagram 

Dan Go Twitter 

Luka Hocevar YouTube Channel 

Eric Cressey has been a friend and someone that has set the highest standard in coaching and being a pro at the highest level; and someone I have learned from and continue to learn from. I connected with him and started learning from him when I was still playing pro basketball 20+ years and flew out to Birmingham, England to attend a live event.

Eric Cressey is president and co-founder of Cressey Sports Performance, with facilities located in Hudson, MA and Palm Beach Gardens, FL.

A highly sought-after coach for healthy and injured athletes alike, Eric has helped athletes at all levels – from youth sports to the professional and Olympic ranks – achieve their highest levels of performance in a variety of sports.

Behind Eric’s expertise, Cressey Sports Performance has rapidly established itself as a go-to high performance facility for those that come from across the country and abroad to experience CSP’s cutting-edge methods. Eric is perhaps best known for his extensive work with baseball players, with more than 100 professional players traveling to train with him each off-season.

IN THIS EPISODE YOU’LL LEARN:

=> When it comes to developing high school athletes, there’s the physical side and the ____ side (the 2nd one has changed dramatically and is affecting everything). 

=> The rise of phones and social media and how it affects the athlete; and HOW to get the athletes to buy-in within the digital world.

=> How to block out the noise to improve training, nutrition, sleep, and improve athlete development. 

=> The top 2 abilities in developing the high school athlete to the college athlete, that do NOT transfer to the pro’s. 

=> The shocking length of the window of adaptation for body composition changes in college athletes (and how that affects their programs). 

=> How Eric’s job and what he loves to do it solving puzzles and figuring out how to improve athlete’s performance and keep them healthier, longer. 

=> The biggest bottlenecks for high school, college, and pro athletes; they are very different and you have to approach it from this frame. 

=> Why you should take a “compressed” athlete and change their training to regain elasticity, explosiveness, and power, as well as better ranges of motion of movement. 

=> Why understanding “transmutation” and how long it takes the body to adapt is very important when creating training programs structured to get athletes ready for the season. 

=>  Not being married to specific exercises but rather to specific adaptations and how to match the exercises to the athletes (hint: are back squats, deadlifts and bench press necessary with advanced athletes). 

=> Eric’s and Luka’s thoughts on their own training being “athletes for life” and how they have changed their workouts and training philosophy. 

=> What Eric’s injury taught him and how it changed his training, lifestyle and realizations on what matter. 

=> The BIG changes in professional sports that are affecting injuries, the approach to training, and how to deliver the best for your athletes (the margin for error for elite athletes is smaller than ever). 

=> Why the younger generations are more broken than ever and a mind boggling statistic on injuries before 2021 and after 2021. 

=> How NIL and the trade portal in college is affecting team and athlete development, injuries, and creating a team chemistry.

=> Why the private sector may now have a huge advantage for training athletes in the off season.

=> The 3 things that Eric looks for when it comes to interns developing into great coaches (and who they will hire). 

=> If you don’t have this one ability it will be very difficult for you to develop as a great coach and great career in the industry. 

=> Which types of people do well as a coach; and what do they DO that make them stand out. 

LINKS & RESOURCES:

Eric’s website  

Elite Baseball Development Podcast 

Eric Cressey IG

Luka's YouTube

Catching up with my close friend Paul Mort is always insightful, loaded with value, combined and combined with a lot of laughs. If you want to get better as a father, husband, business man, and human, and achieve your goals, then this is a can’t miss episode. 

Paul Mort is a two time UK Master Coach of The Year, world class coach, and international speaker. A straight talking, high  performing leader of business men. Formerly suicidal, overwhelmed, diagnosed bi-polar. Stood on the edge of a cliff, ready to end it all... until his wife stood in front of him and asked him ONE pivotal question: "Do you really want the kids to grow up as the kids whose Dad killed himself..."

At that moment Paul knew he had to fight one last fight for his family. And set upon seeking out the worlds foremost experts and since - his books, courses, videos and content has literally reached the lives of millions of people... Now Paul spends his time coaching men around the world to RECLAIM their power, take control, find clarity, direction and inner peace while lighting a FIRE under their ass to CHASE their dreams and lead their family. 

 IN THIS EPISODE YOU’LL LEARN:

=> Why Paul Mort wrote his book before even going to the publisher and changed the same from “Unfuckwithable.”

=> The biggest obstacle from growing in business and life is _______ (not what you think). 

=> Paul believes you should do things you doubt you can do, here’s why!

=> The power of getting into the mental weight room and why you must plan it just like the physical weight room. 

=> Discomfort is a sign that you’re growing or are about to grow, seeking it out is the key. 

=> Why belief is NOT important in achieving your goals but doing this is CRITICAL. 

=> The “5 Wins” strategy that has changed Pauls confidence and life. 

=> You feel what you are focused on and most people focus their attention on all that has gone wrong in their life.

=> The science of reliability and one of the most powerful questions you can ask yourself. 

=> Excuses are the language of the unreliable, and reliability is the currency of trust. 

=> Why expecting things to go wrong is a smart thing to do (and the Stoics knew it).

=> The reason your goal setting isn’t working, because first things you have to do is eliminate. 

=> Why Paul stopped doing stand up comedy even though he got TV offers (as it was hurting his business). 

=> How failing fast is a key in success and why Paul started doing BBJ competitions more often. 

=> Paul’s experience in a European sauna and how something uncomfortable can become normal. 

=> How Paul has built a multi million dollar business with his main marketing strategy being email marketing. 

=> A critical business strategy, being able to buy back your time - Paul breaks down how to do it. 

Shout out to our sponsor Live Momentous, the most high quality, 3rd party rigorously tested supplements on the market, that have exactly what they say they have on the label. It’s what I use myself, and the only when protein my girlfriend has been able to take and feel fine with her ulcerative colitis (15 other brands wrecked her stomach!). You can check out their top line supplements at www.LiveMomentous.com/luka and use code “LUKA15” to get 15% off. 

Another thank you to our sponsor the RP Hypertrophy app that has 30 different programs created by Dr. Mike Israetel to help you build lean muscle, change your physique, and not have to worry about what to do. With 250+ exercises explained clearly, sets and reps, rest periods, even adjust your weights from week to week, it takes the stress out from knowing what to do to achieve results. It’s a foolproof way to change your body and they even have a 30 day money back guarantee. If you train for 29 days, don’t like, let them know and they’ll refund you. Right now you can get $50 off the Hypertrophy app!

LINKS & RESOURCES:

Paul Mort's IG

Unstoppable Alliance  

Paul Mort Will Save Your Life 

12 Week Year

Luka Hocevar YouTube

I’ve known Craig for over 15 years and met him when he was one of the first successful online coaches in the fitness space with Turbulence Training. Since then Craig has become one of the most sought after business coaches helping people get a lot more done in less time and cutting out all the BS that doesn’t matter. 

When Craig first started his entrepreneurial journey, he was just a dumb farm boy from Ontario, Canada, trapped in the lifestyle of being a broke, anxious, binge drinking personal trainer who had no desire to be any of those things.

But with the help of his mentors, he evolved into an Empire Builder with the discipline, clarity, and systems he needed to succeed.

And he’s gone on to build five 7-figure businesses in five different industries, write three books (including one Wall Street Journal best-seller), and mentor thousands of entrepreneurs all over the world. Ranging from 9-Figure CEOs and industry titans down to busy fathers and high school teachers and every one in between.

He’s helped more than 260 entrepreneurs earn their first 7-figures and helped countless others make more and work less. 

We talk about what matters in life and business, how to build REAL productivity and how these days discipline may be taking you away from your life goals. 

IN THIS EPISODE YOU’LL LEARN:

=> Why Craig moved from Canada to Mexico where all his 3 kids were born.

=> Why wanting it all can lead you to a life that’s not very productive. 

=> Don’t add anything, start ruthlessly cutting out things of your calendar, here’s what and how!

=> Entrepreneurs take on things because of FOMO not because it will make their life or business better. 

=> Craig’s system for improving your productivity 3x with this ONE change. 

=> One of our top 3 business books every entrepreneur MUST get. 

=> What’s an unusual habit the most successful and productive people do that you likely don’t.

=> Why ice baths are the soy latter of personal development (and how “discipline” may be stopping your results).

=> Why you should block out your time like Warren Buffet to do THIS (less than 3% of business owners do this).

=> The perfect day formula and how to create the most effective and productive day. 

=> How discipline can go from being a savior to being a master (and how it can negatively affect your life).

=> Why a 3 year vision for your personal and professional life is so important (so you can have a straight line to success). 

=> Success looks different for different people, get clear on YOUR definition. 

=> How you may be influenced in the wrong direction for you from people you follow. 

=> Seasons of your career and what to say “no” and “yes” to. 

=> The paradox of choice and why you’re frozen from all the choices you have.

=> How Craig has taken his on stage and selling skills to the next level and focusing on ONE thing. 

=> What old school skills is Craig working on that help him make millions of dollars. 

=> The power of live events and why you should do them no matter the business you’re in.  

LINKS & RESOURCES:

Craig Ballantyne Website https://www.craigballantyne.com/

Craig Ballantyne Instagram https://www.instagram.com/realcraigballantyne/

Book: The Dark Side of Discipline https://a.co/d/9XESJTi

Luka’s Courses and Workshops  www.LukaHocevar.com

Vigor Life Podcast (iTunes)  h

Luka's YouTube  https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

Zack is someone I knew of and followed through our network and the great work he does. We were formally introduced to by our mutual friend, Megan. From there we connected in Austin, TX then I went on the Coach Em Up Podcast which he co-hosts, and hit it off. He’s an incredibly smart, experienced, and successful performance coach that has been with the University of Texas women’s basketball for 7 years and had a wealth of knowledge to share. 

Zack Zillner enters his seventh season as women's basketball sports performance coach at the University of Texas. Zillner develops, implements and supervises the training regimen for the Texas women’s basketball team in the areas of speed, strength, agility, conditioning and flexibility. Zillner also works collaboratively with the areas of sports medicine and performance nutrition. 

We dive into off-season, in-season strength and conditioning, how to build buy in with athletes, developing as a strength coach and much much more.  

IN THIS EPISODE YOU’LL LEARN:

=> Why what you do doesn’t matter until you get your clients/athletes to buy into the program. 

=> A unique approach Zack used to get his basketball athletes to buy into the strength and performance program.

=> What is more important, performance training, skills, both, and how much of each for a player; we answer the questions. 

=> Why the first phase of the off season is “chasing health” and what that looks like in programming.

=> The collaboration of coaching staff, skill staff, and performance staff to develop the players to their best ability.

=> The best sales people on the team that will get everyone on board (and why you have to focus on them). 

=> What is “guided autonomy” and “theme” based training and how it plays out in a training week at University of Texas women’s basketball. 

=> The break down of every day of strength and performance training for a basketball team. 

=> Why Zack chooses total body as the best type of training for athletes. 

=> What is the “bodyshop training day” and why athletes love it. 

=> How does conditioning play into the off-season and how hard should players go in pick up basketball (you’ll be surprised by the answer). 

=> What does collaboration with a player in the weight room look like. 

=> The exact break down of a 30-minute strength and performance in-season training session. 

=> The overlooked and biggest obstacle for players coming from high school into college when it comes to adapting. 

=> The effect of lifestyle factors (sleep, food, stress) on basketball players performance and how it will grow or stunt success.

=> Coaching and communication insights to get players to take on behaviors that will make them a better athlete (that they are avoiding). 

=> The key principles of becoming a successful strength coach. 

=> Why work ethic and dependability is a critical factor in getting ahead of everyone else when it comes to the strength coach. 

=> The power of taking pride in the work that you do no matter how small the task.

=> Why being a sponge and submerging yourself into learning from the greats around you should be a focus for every coach. 

=> Setting standards for yourself on a daily basis as a coach and why mimicking works. 

=> What is Zack learning and excited about in the field of sports performance for basketball.

LINKS & RESOURCES:

Zack's IG 

Coach Em Up Podcast  

Micro Dosing Performance Course 

Luka’s Courses and Workshops  

Luka's YouTube 

I’ve been excited about having a conversation with Allan as I’ve been following him for a while and love his approach to coaching and education when it comes to nutrition and fitness. I specifically wanted to dive deeper into his thoughts on nutrition coaching, weight loss plateaus, as well as insights on GLP-1’s. This episode is packed full of value and insights for any person looking to improve their nutrition, or coaches dedicated to their clients health and fitness.

Dr. Allan holds a Doctorate in Dental Surgery from the University of Maryland. He is a certified personal trainer through the National Academy of Sports Medicine, a certified physique & bodybuilding coach, a certified nutritionist (x2), a certified coach for USA Powerlifting, and has formulated professionally for industry-leading dietary supplement companies since 2009.

You can find his published fitness articles in outlets such as Muscle & Fitness, Sci-Fit, the Alan Aragon Research Review, and The Personal Trainer Development Center and more.

His practice focuses on helping driven adults master their physique, performance, and health for lifelong results. In his free time, Dr. Allan enjoys outdoor activities, EDC, sports, hanging out with his wife and dog, bodybuilding, gaming, and reading.

IN THIS EPISODE YOU’LL LEARN:

=> How do you take the X’s and O’s of nutrition and actually get people doing it consistently so they can sustain it.

=> Mastering the basics is always the answer, and here’s what the real basics are.

=> Why novelty, “secrets & tricks” are so easy to fall for when trying to change your diet; and how social media amplifies it.

=> How uninformed optimism leads us to start a diet with excitement, and informed pessimism leads us to keep switching it. 

=> All the factors that can make you misinterpret your weight loss and why need things seem like they “work like crazy.”

=> A powerful coaching question that will filter where the nutrition approach will work for the client. 

=> Any diet approach without agency will be unsuccessful; here’s the framework to helping clients choose a successful diet plan.

=> Plateaus happen for 1 or 2 reasons; here’s how to address each one of them in detail. 

=> Why the RMR (Resting Metabolic Rate) of daily caloric expenditure is not what you think it is (what the science says and how it’s affecting your weight loss results).

=> The truth about “starvation mode” and “metabolic damage” and why it’s still confusing people.

=> What approach to nutrition has you moving less and getting hungrier.

=> One of 4 things that can help you overcome a weight loss stall.

=> How many calories does the average American underestimate daily and why eating out is part of what’s stopping your progress.

=> Why NEAT and step count can be a very effective strategic approach to program into your weight loss journey.

=> The hidden factors that could be culprits in your weight loss stalling. 

=> Effective ways to track food without counting calories (and why you should still count calories…at least for a while).

=> How to communicate with clients when coaching to get adherence with habits and routines for lifelong success.

=> Why twins with identical DNA can have very different responses based on different environments, behaviors and experiences.

=> The power of a food diary that helps on how you respond to stress; awareness precedes change.

=> A strategic short term detox of foods and how it can help you with your weight loss journey. 

=> Why GLP-1 can be great drugs but many times they’re not (because they are abused). 

=> The right reason to use GLP-1’s and when NOT to use them. 

=> Why GLP-1’s are the “training wheel” and not the bike, and what that means for you and your clients. 

=> The dangers of GLP-1’s for menopausal women and what you MUST do in this phase. 

LINKS & RESOURCES:

Dr. Allan Bacon's Website

Dr. Allan Bacon's Instagram 

Luka’s Courses and Workshops 

Luka's YouTube

Having this conversation with Brianna was so impactful as my life partner, Wytia, is currently in week 28 of her pregnancy and is an woman dedicated to fitness and staying athletic and this pregnancy has been very challenging for her. I talk with Brianna who is an expert in the field of continuing to be an athlete postpartum, as we discuss and dive into the so many misconceptions of training during and after pregnancy to build and rebuild fitness and athleticism. 

Brianna is a lifelong athlete and strength and conditioning coach. After having her first son over a decade ago, she realized how underserved, misunderstood and shortsighted the advice was for pregnant and postpartum athletes like herself, and so many of her athlete and coaching peers.

She is the  CEO and Founder of Pregnancy & Postpartum Athleticism. This business has grown from a local coaching program into an internationally recognized brand for education, coaching, resources, fitness programs and a certification program for coaching professionals, Pregnancy & Postpartum Athleticism.

IN THIS EPISODE YOU’LL LEARN:

=> What made Brianna go into learning more about training the pregnant and postpartum athlete. 

=> While there’s a lot of information (much of it not great on social) about pregnant and postpartum training, there’s very little about building and maintaining athleticism as Mom. 

=> Athleticism doesn’t end when motherhood begins; and why this message is not a belief system shared enough or often. 

=> Adapting your training to seasons of life that fit best and not falling for “social media viral advice.”

=> Why pregnancy is SO different for so many people and what training advice is wise for women that feel they lost a huge part of their identity.

=> What is “athlete brain” and how it affects women’s mindset that feel “sidelined” during pregnancy. 

=> Why the desperation to “get back” and feel like yourself again can lead women to train in a way that hurts more than it helps. 

=> “Staying in the game as the game changes” and why you’re not washed up, but you need to know which season of athleticism you’re in.

=> The reason you should keep lifting and doing cardio during pregnancy BUT this is the key principle people miss that you must adhere to. 

=> How does intensity look like during training in pregnancy. 

=> A changing or changed body requires shifting the training variables (loading, volume, intensity, movement, etc). 

=> Why pelvic floor health is so important and its often overlooked during pregnancy and postpartum.

=> Understanding Diastasis Recti and how it’s related to pelvic health, symptoms, how to address it, and what to do to overcome it.

=> The reason “gripping your glutes” and creating tension can affect your pelvic floor in negative ways; and how to “tension techniques” can be something to stay away from. 

=> Going “hard” after pregnancy is not a good idea considering that your lack of sleep, stress levels are extremely high; so high intensity training is not a good idea right away. 

=> Why postpartum is NOT the time for weight cuts, especially when nursing. 

=> A calorie deficit right after birth will create other set backs; learn how to fuel the right way to get your athleticism back.

=> Understanding how long it takes to get “back” and breaking down timelines.

=> The similarities and differences between rehabbing from injury and coming back to full athleticism postpartum.

=> Why the “4th trimester” is challenging and the mindset that will help you adapt and overcome that phase of your life. 

LINKS & RESOURCES:

Brianna's Site  https://www.briannabattles.com/

Brianna Battles IG https://www.instagram.com/brianna.battles/

Pregnancy & Postpartum Athleticism Certification https://go.pregnancyandpostpartumathleticism.com/ppa-coach

8-week Postpartum Training Program https://go.ppaprograms.com/pp-program

Luka’s Courses & Workshops  www.LukaHocevar.com

Luka's YouTube https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber