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00:00 Introduction and Personal Updates
02:49 Training Advice and Myths
05:17 Walking in Winter: Tips and Strategies
07:58 Accountability and Personal Standards
11:12 Recovering Habits After Illness
13:39 Maintaining Momentum and Positive Mindset
16:44 Navigating Supplement Choices
19:23 The Role of Scales in Weight Management
22:08 Enjoying Daily Treats: Coffee and Lifestyle Choices
Ep. 12 Science Vs Bullsh*t
Coffee on an empty stomach and Sleep & fat
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Inflammation, Cortisol and HIIT & Weight loss plateaus on Mounjaro
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Listen if you want to:
Nail your hybrid training nutrition
Reset your habits without perfection
Handle hormonal chaos like a pro
Learn which supplements actually work
Stop spiralling when life feels heavy
Chapters
00:00 Introduction to Science vs Bullshit
00:24 Fasted Training: Myths and Realities
06:55 Hormone Balancing Supplements: Debunking the Myths
11:49 The Truth About Cortisol and Fat Loss
16:27 Managing Stress and Its Impact on Health
19:33 Postprandial Walking: Benefits and Misconceptions
23:28 Sleep Aids and Their Effectiveness
25:18 The Combined Oral Contraceptive and Menopause Symptoms
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Chapters
00:00 Navigating Work and Writing Challenges
04:09 Emotional Intelligence and Coaching
08:43 Understanding Perimenopause and Health
13:41 The Role of Exercise in Weight Management
18:31 The Impact of Social Media on Health Discussions
22:57 Exploring Weight Loss Medications
27:50 Strength Training and Personal Development
32:14 Home Workouts vs. Gym Workouts
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00:00 Introduction and Overview of Saturated Fat
02:40 The Impact of Saturated Fat on Cholesterol
05:57 Understanding Estrogen's Role in Cardiovascular Health
08:29 Addressing Common Misconceptions about Saturated Fat
11:43 Practical Advice for Reducing Saturated Fat Intake
14:30 Conclusion and Call to Action
00:47 Dieting and Weight Loss Dynamics
04:55 Understanding Caloric Deficits and Starvation Mode
09:02 The Role of Personal Trainers in Weight Loss
11:36 Microdosing GLP-1 Drugs for Weight Management
14:29 Nutrition and Training for PCOS and Fertility
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00:00 Introduction and Personal Updates
01:41 Dieting Strategies: The Benefits of Meal Consistency
06:59 Podcasts for Well-Being and Personal Growth
14:37 Understanding Weight Management and Medication Effects
23:34 Exploring Supplements: Mushroom Gummies and Their Efficacy
31:38 Salt Intake: Health Implications and Recommendations
01:13 Debunking GLP-1 Supplement Myths
04:33 Understanding Menopause and Misinformation
09:37 The Truth About Muscle Mass and Menopause
12:28 Insulin Resistance and Dietary Myths
14:18 Exercise Recommendations for Menopausal Women
18:06 Caloric Deficits and Weight Loss Strategies
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00:00 The Impact of Daily Exercise
02:51 Understanding Progress in Fitness
05:57 The Truth About Creatine
09:01 Evaluating Supplements: MCT Oil and Keto Creamer
12:02 Addressing Upper Trap Tension
15:07 The Importance of Proper Muscle Recruitment
19:18 Managing Doubt in Long-Term Goals
24:16 Dietary Recommendations for Liver Health
27:37 The Importance of Lifestyle Changes
30:01 The Role of Medical Professionals in Diet and Exercise
32:29 Overcoming Drop-Off Points in Commitment
34:41 Understanding Protein Intake and Its Effects
35:45 The Benefits of Zone Two Training
38:51 Setting Goals for General Fitness
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00:00 Introduction to Action and Success
02:39 The Importance of Immediate Action
05:55 Commitment to Outcomes Over Timelines
08:33 Learning from Failure and Taking Action
11:30 Inspiration and the Power of Action
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00:00 Introduction to Successful Fat Loss Coaching
06:05 Understanding Successful Fat Loss
11:44 Challenges in Fat Loss
17:56 Effective Strategies for Fat Loss
23:41 Mindset and Behavior Change for Lasting Results
24:11 The Journey of Commitment
27:00 Investing in Yourself
28:29 Understanding Guilt and Self-Investment
30:25 The Importance of Health for Future Generations
32:04 Coaching and Support in Fitness
33:05 Demystifying Insulin Resistance
37:16 Tailoring Fitness for Post-Menopausal Women
38:41 The Role of Stress in Performance
44:56 Psychology of Food and Satiety
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01:23 Understanding Creatine and Menopause
06:36 Meal Timing and Its Impact
10:22 Navigating Hormonal Fluctuations
18:40 Post-Menopause Life: What to Expect
19:59 Leg Day and Cardiovascular Fitness
21:24 Caloric Intake and Nutritional Balance
22:47 The Truth About MCT Oil
26:33 Nervous System Regulation and Eating
29:15 Getting Back on Track After a Break
31:06 Understanding Weight Loss Expectations
34:02 The Role of Monjaro in Weight Management
36:53 Using Weight Loss Drugs Responsibly
40:12 Commit 6: A Comprehensive Approach to Fat Loss
Chapters
00:00 Introduction and Technical Setup
01:19 Misinformation Around Menopause and Weight Loss
06:40 Understanding Energy and Motivation in Fat Loss
09:28 Commit to Six Program Overview find out more here
09:55 The Science of Caffeine and Its Effects
17:50 Building Muscle Without Heavy Lifting
23:17 Fat Loss and Muscle Building Simultaneously
31:03 Steps, Hunger, and Health Benefits
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00:00 Introduction and Overview of Q&A Session
02:51 Transitioning from Fat Loss to Maintenance
06:04 Mindful Eating and Enjoying Food
08:46 Understanding Weight Fluctuations
12:02 Strength vs. Hypertrophy Training
14:59 Caring About Others' Opinions
17:49 Sweating and Fitness Adaptations
20:45 Incorporating Swimming into Training
23:57 Accountability and Long-term Success
26:31 The Limitations of Shake Diets
00:00 Introduction to Science vs Bullshit
01:17 Debunking Misinformation in Fitness
06:55 The Role of Coffee and Electrolytes
12:49 Insights from Weight Loss Drug Discussions
18:41 Women, Men, and Fat Loss: A Comparative Analysis
28:27 Transformation Photos: Motivational or Damaging?
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00:00 Introduction to the ESG Fitness Podcast
00:31 Marathon Training and Nutrition
04:56 Metabolism and Aging
06:43 Holidays and Progress Tracking
10:51 Life Balance and Consistency
15:34 Supplements for Anxiety
20:15 AI in Fitness Coaching
22:30 Consistency and Life Values
27:14 Bodyweight Exercises for Strength Maintenance
28:57 Weighing Yourself After a Break
29:25 Collagen and Soft Tissue Repair
32:50 Macronutrients and Energy Utilization
Science Vs Bullsh*t Ep.5
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00:00 Introduction to Science vs Bullshit
02:40 Debunking Protein Myths
05:24 The Importance of Resistance Training for Women
08:04 Meal Timing and Fat Loss
10:50 Understanding Metabolism and Aging
13:49 Addressing Common Misconceptions in Nutrition
16:38 Listener Questions and Personal Insights
00:00 Introduction and Setup
00:53 Mindset and Routine Disruptions
08:29 Nutrition and Ultra-Processed Foods
15:01 Aggressive Dieting: Pros and Cons
20:43 Hormones and the Menstrual Cycle
21:34 Exercise Types and Muscle Building
29:55 Maintaining Progress After Group Programs