Where Optimal Meets Practical

⬇️Timestamps⬇️

(00:40) Satiety differences between different protein sources

(02:00) Less weight but more reps than last week. Is that progression?

(03:18) Can I cut while recovering from surgery?

(03:46) Quad growth

(04:19) Myo reps vs Drop sets vs Straight sets

(06:45) Bicep training variations

(08:25) Type of workouts for fat loss

(10:40) Hamstrings get so sore for so long…why?

(14:00) Lateral raises pros and cons

(17:00) Creatine while recovering from injury

(19:14) How to get clients to adhere on the weekends

(22:48) KB halos for shoulder mobility

(24:53) Long distance running + Hypertrophy training

(29:20) Adding direct ab work to my program

(31:28) Training up until your wedding

(32:55) Why not just train continuously? Why change things + why deload?

(38:00) What bar do I use in my videos

(38:43) Tips for staying active with a desk job

(41:30) Thoughts on kneeling squats

(42:40) Pre workout nutrition if you train early

(45:40) In between weights…more reps or more weight?

(47:45) Pelvic floor training

(48:18) Y Raise vs Lateral raise

(49:38) Dual cable vs single cable

(51:00) Hip ext loading pattern options

(52:35) Cluster sets during sarcoplasmic phase

Links mentioned in episode⬇️

Episode with Dr. Alyssa Olenik

My updated thoughts on DELOADS

How often you should change your program

Where to find me⬇️

IG: @JordanLipsFitness

Podcast: Where Optimal Meets Practical

Website: JordanLipsFitness.com

Jordan’s Coaching Options⬇️

Apply for 1:1 Coaching HERE

Group Programming [Gym Program]

Group Programming [Home Gym]

Helping you find the balance between OPTIMAL and PRACTICAL

❤️JL

⬇️Non-exhaustive list of topics covered⬇️

1. Is it dangerous to go under 1200 calories?

2. Should we worry about metabolic adaptation?

3. What’s an appropriate weight of weight loss?

4. Diet breaks and maintenance phases…any benefit for “building back metabolism?”

5. Calorie cycling vs static calories

6. Habits of most successful clients

Where to find Andy⬇️

IG

Website

Where to find me⬇️

IG: @JordanLipsFitness

Podcast: Where Optimal Meets Practical

Website: JordanLipsFitness.com

Jordan’s Coaching Options⬇️

Apply for 1:1 Coaching HERE

Group Programming [Gym Program]

Group Programming [Home Gym]

Helping you find the balance between OPTIMAL and PRACTICAL

❤️JL

WOMP 120: Dr. Adrian Chavez - The seed oil episode

-Do they cause inflammation?

-How much should we care about our Omega-6 to Omega-3 ratio?

-Other common claims…

-What research is commonly cited in defense of the anti-seed oil position and what might be some issues/limitations with that research?

-What other research do we have in support of “this isn’t that big of a deal” (or better)?

-Should you eat MORE seed oils?

-Should you avoid them at all costs?

-HOW SHOULD YOU THINK ABOUT SEED OILS…or should you think about them at all?

Where to find Dr. Adrian⬇️

Instagram

Podcast

Where to find me⬇️

IG: @JordanLipsFitness

Podcast: Where Optimal Meets Practical

Website: JordanLipsFitness.com

Previous episode with Dr. Adrian on insulin resistance⬇️

Youtube

Spotify

Jordan’s Coaching Options⬇️

Apply for 1:1 Coaching HERE

Group Programming [Gym Program]

Group Programming [Home Gym]

Helping you find the balance between OPTIMAL and PRACTICAL

❤️JL

Topics covered⬇️

-What is my experiment?

-Why am I doing it?

-Why not ALWAYS do this sort of thing…

-Why I might not do this with clients/group.

-General programming philosophy

-Possible outcomes, problems & hypotheses

Where to find me⬇️

IG: @JordanLipsFitness

Podcast: Where Optimal Meets Practical

Website: JordanLipsFitness.com

Jordan’s Coaching Options⬇️

Apply for 1:1 Coaching HERE

Group Programming [Gym Program]

Group Programming [Home Gym]

Helping you find the balance between OPTIMAL and PRACTICAL

❤️JL

Timestamps:

(01:30) If I can only workout 3x/wk what exercises should I do?

(05:30) Is a single cable pulley a good investment?

(07:27) Should I cut before I build?

(12:10) What Harry Potter character am I?

(13:45) Can I do leg movements with mild hip bursitis

(16:42) Music playlist ideas

(19:11) Upper chest development

(21:00) Thoughts on THC and running

(21:55) Supinated grip for triceps?

(25:08) Is a DB front raise a shitty exercise?

(26:40) Rest times for hypertrophy

(31:02) Tips for a neutral spine in deadlift

(34:00) When does the next mesocycle start!

(35:00) Creatine + coffee

(35:30) If I workout at home AND gym which program is best for me?

(37:28) Is there a protein PILL?

(38:35) Smith barbell squat vs barbell squat

(39:50) Training below the RIR your program suggests while recovering from injury…

(41:00) Ate 10,000 calories/day…how long to get back to normal weight?

(43:00) Seated vs standing calf raiase

(44:40) Advice for vegetarians who want to build muscle

(46:40) JLIPS MERCH

(49:30) Dinner time phone rules for relationships

(50:55) Do I do nutrition coaching by itself or only BOTH together?

(52:05) Does your home group do squats?

(53:30) Should you add weight or reps week to week?

Where to find me⬇️

IG: @JordanLipsFitness

Podcast: Where Optimal Meets Practical

Website: JordanLipsFitness.com

Jordan’s Coaching Options⬇️

Apply for 1:1 Coaching HERE

Group Programming [Gym Program]

Group Programming [Home Gym]

Helping you find the balance between OPTIMAL and PRACTICAL

❤️JL

ButterYourMacros

⬇️Topics covered⬇️

.

1️⃣Metabolic adaptation - What is it? What causes it? Can you reverse it? Can your body “adapt” to higher cals?

.

2️⃣Is Metabolic Reactivation a thing?

.

3️⃣How does someone lose weight or get leaner when they go from eating 1200 to 2000? (or does this not really happen…)

Where to find BYM⬇️

IG

Podcast

Website

Where to find me⬇️

IG: @JordanLipsFitness

Podcast: Where Optimal Meets Practical

Website: JordanLipsFitness.com

Jordan’s Coaching Options⬇️

Apply for 1:1 Coaching HERE

Group Programming [Gym Program]

Group Programming [Home Gym]

Helping you find the balance between OPTIMAL and PRACTICAL

❤️JL

Bryan Boorstein

(00:11) Intro + working around injuries

(09:00) How often / when should you change exercises in your programming?

(19:15) How do you choose a rep range for a movement?

(28:25) How do you decide how long to rest?

(35:10) Research says we can train far from failure and make gains…so why are people not making better progress?

(42:33) If I don’t beat performance last week…did I make gains?

(53:38) Bret Contreras + Kas thoughts

Other episodes with Bryan⬇️

Episode 110: Resistance profiles vs. Training position

Episode 94: What makes a good hypertrophy program?

Where to find Bryan⬇️

IG

Podcast

Website

Where to find me⬇️

IG: @JordanLipsFitness

Podcast: Where Optimal Meets Practical

Website: JordanLipsFitness.com

Jordan’s Coaching Options⬇️

Apply for 1:1 Coaching HERE

Group Programming [Gym Program]

Group Programming [Home Gym]

Helping you find the balance between OPTIMAL and PRACTICAL

❤️JL

Q&A 7/18/22

(00:20) What is your approach when a client says they’re being adherent but you know they’re not

(03:25) Work/life stress is crazy. My lifts are regressing. What should I be prioritizing with limited time?

(06:30) Do corrective exercises work for improving posture?

(11:40) Best deadlift type for mid 40s women? Smith machine safer?

(13:40) How frequently do you recalibrate macros at maintenance?

(15:12) If I have athletic goals with hypertrophy goals can you superset hypertrophy work with plyometrics

(18:15) Fasted training burns more fat?

(20:10) Any downside to going to workout with my friend in the afternoon after I’ve already worked out earlier in the day?

(23:08) Thoughts on Bret vs Kas drama?

Where to find me⬇️

IG: @JordanLipsFitness

Podcast: Where Optimal Meets Practical

Website: JordanLipsFitness.com

Jordan’s Coaching Options⬇️

Apply for 1:1 Coaching HERE

Group Programming [Gym Program]

Group Programming [Home Gym]

Helping you find the balance between OPTIMAL and PRACTICAL

❤️JL

Q&A 7/1/22

(00:20) Is the mind muscle connection important?

(04:20)) I train hard each time close to failure but don’t do progressive overload. Is this a problem?

(09:45) Optimal ratio of carbs + fat?

(13:50) If I’m really hungry at maintenance…do I need to eat more?

(19:35) How much rest between sets and different exercises

(24:23) Should I get less steps at maintenance so I can increase them in a cut

(29:11) What type of training should you do on VERY low calories

(31:30) Should you train the short position first?

(35:20) Whey shake VS chicken breast - which has higher TEF?

(38:25) Adductor / Abduction machine for glutes?

(40:20) I feel like I’m doing everything right but not feeling stronger…

(43:50) Main benefits of sled pushing

Where to find me⬇️

IG: @JordanLipsFitness

Podcast: Where Optimal Meets Practical

Website: JordanLipsFitness.com

Jordan’s Coaching Options⬇️

Apply for 1:1 Coaching HERE

Group Programming [Gym Program]

Group Programming [Home Gym]

Helping you find the balance between OPTIMAL and PRACTICAL

❤️JL

Show Notes:

Dr. Adrian Chavez

(00:30) Intro - Who is Dr. Adrian Chavez?

(04:05) What is insulin resistance?

(11:30) How can you find out your insulin sensitivity?

(24:30) Should you go low carb to improve your insulin sensitivity?

(33:00) Should you wear a CGM to manage your blood sugar/insulin?

(41:00) Top 6 things to stay insulin sensitive

(54:00) Does insulin resistance prevent weight loss? If I am resistant…can I only lose weight if I go low carb?

Where to find Adrian⬇️

IG: @Dr.Adrian.Chavez

Podcast: Science of Nutrition Podcast

Where to find me⬇️

IG: @JordanLipsFitness

Podcast: Where Optimal Meets Practical

Website: JordanLipsFitness.com

Jordan’s Coaching Options⬇️

Apply for 1:1 Coaching HERE

Group Programming [Gym Program]

Group Programming [Home Gym]

Helping you find the balance between OPTIMAL and PRACTICAL

❤️JL