Podcast Episodes

Body Recomposition Capsule #9: How to Track

1:00: How to set a goal for body recomposition 

2:24: Why you should focus on muscle, not fat loss

3:32: How to track and measure progress 

6:10: Expect…

2 months, 4 weeks ago

Body Recomposition Capsule #8: How to Recover

1:00: How much exercise is too much? 

2:33: Nervous system regulation within your workout 

6:40: Weekly recovery recommendations 

9:00: Reset weeks 

10:3…

2 months, 4 weeks ago

Body Recomposition Capsule #7: How to Do Cardio

Episode #222: How We Burn Calories

Episode #182: REHIT

2:30: The science of burning calories 

6:40: How much cardio should we aim for? 

8:25: Cardio zone…

3 months ago

Body Recomposition Capsule #6: How to Eat

How to reach body composition goals without tracking

2:25: Primary levers for body recomposition 

4:00: Tracking and tools for tracking 

7:06: Shannon's…

3 months ago

Body Recomposition Capsule #5: How to Make Workouts Efficient

1:42: How to make your strength workouts shorter 

4:37: Combing strength and cardio 

6:35: Common mistakes when trying to make your workout shorter 

10:…

3 months ago

Body Recomposition Capsule #4: How Much to Exercise

Meta-analysis referenced

1:50: Recommended volume per muscle group per week 

4:40: How often should you train each muscle group? 

5:22: How many strengt…

3 months ago

Body Recomposition Capsule #3: How Heavy to Lift

1:30: What is true muscle failure? 

3:52: The stimulating reps theory 

4:40: Common lifting mistakes 

8:54: How heavy should you lift? 

10:25: Which rep …

3 months ago

Body Recomposition Capsule #2: The Timeline

1:45: The rate of fat loss and muscle growth 

2:22: What to expect in month one 

3:52: What to expect in month two 

5:50: What to expect in month three …

3 months ago

Body Recomposition Capsule #1: How to Body Recomposition

1:00: What is body recomposition? 

4:00: Why you should prioritize muscle health 

6:36: Can trained individuals experience body recomposition? 

7:20: Ho…

3 months ago

#222: UPDATED SCIENCE: How We Burn Calories

Pontzer's study

Howard's study

0:00: Introduction 

3:00: Constrained energy expenditure model 

6:10: New study suggests calorie burn is additive 

7:42: Po…

4 months, 3 weeks ago