Today I'm joined by Dr. Nick Licameli, PT, DPT.
Nick is a doctor of physical therapy and a professional natural bodybuilder. He is the injury reduction and management specialist at Team 3DMJ, and the owner of an outpatient physical and occupational therapy clinic.
In this episode, Nick shared his journey into natural bodybuilding and how he has stayed consistent for years, despite having a demanding job and being a dad with 3 young daughters.
We also talked about how Nick helps his patients with pain management and some practical strategies you can use to prevent injuries and stay healthy in the long run.
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Where to find Nick:
IG: @nicklicameli
Podcast: 3D Muscle Journey
YouTube: https://www.youtube.com/@Team3DMJ
Team 3DMJ: 3dmusclejourney.com
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Get in touch:
Instagram: @migueldmendes
Coaching: www.migueldmendes.com
Have you ever wondered why people recommend 10k steps a day?
What if you do 9000? Or 8000? Will you not get any of the benefits?
Join me today as I explore the origin of this recommendation and the science behind it. -
Get in touch:
Instagram: @migueldmendes
Coaching: www.migueldmendes.com
Today I'm joined by Dr. Joey Muñoz.
Dr. Joey has a PhD in nutrition sciences and is a fitness coach and educator.
In this episode, he will teach you how to find credible nutrition information online and what pitfalls to avoid.
We also discussed a holistic approach to fitness, which goes way beyond how you look and what you eat.
It was a pleasure having Dr. Joey on. I hope you enjoy this episode as much as I did.
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Where to find Joey:
IG: @drjoeymunoz
Podcast: The Dr. Joey Munoz Show
YouTube: https://www.youtube.com/@dr.joeymunoz
Joey's Fit4Life Academy: https://www.fit4lifeacademy.health/
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Get in touch:
Instagram: @migueldmendes
Coaching: www.migueldmendes.com
Today, I'm joined by Adam Wade.
Adam is an endurance coach and nutritionist with more than 15 years of experience competing in endurance sports.
He has helped athletes qualify for Kona and GB Age group triathlon, guided people to their first successful ultra-marathons and marathon runners hit their targets with many personal bests along the way.
Adam holds an MSc in Sports and Exercise Nutrition from the University of Westminster and is a registrant of the British Dietetics Association Sports and Exercise Nutrition register.
His personal achievements include 7 Iron distance triathlons, including the almighty Triathlon X, many 70.3s, 15 marathons (and counting) and successfully completing the Raid Alpine, Raid Pyrenean, and Raid Dolomites Audax rides across various European mountain ranges, plus bagging around 150 Scottish Munros so far.
Lastly, Adam was my classmate at the University of Westminster. I always appreciated his passion for endurance sports and thought he would make a fantastic guest for the podcast.
There is a lot of great information here. I hope you enjoy the episode!
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Where to find Adam:
LinkedIn: https://www.linkedin.com/in/adam-wade-062822319/
Website: https://www.endurancekitchen.co.uk/
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Get in touch:
Instagram: @migueldmendes
Coaching: www.migueldmendes.com
Today, I'm joined by Wendy Du.
Wendy is a yoga and meditation teacher whose primary goal is to make meditation a regular part of everyday life. She has an MA in Buddhist Studies and is an MBSR (Mindfulness-Based Stress Reduction) teacher qualified through Brown University.
As a strong believer in cross-training, Wendy trains powerlifting and contortion alongside her contemplative practices.
She is also a dear friend!
I'm sure you'll like this episode as much as I did.
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Where to find Wendy:
IG: @wsdyoga
Website: https://www.shanstudios.com/ -
Get in touch:
Instagram: @migueldmendes
Coaching: www.migueldmendes.com
What is the best diet?
And is it the same for everyone?
Join me today as I answer this question and more!
PS: If you enjoyed this episode, a rating would be greatly appreciated.
Talk soon,
Miguel
Get in touch:
Instagram: @migueldmendes
Coaching: www.migueldmendes.com
Recently, I posted a reel on Instagram addressing this question.
This post got a lot of attention, racking more than a quarter of a million views in just over a week (and leading to some controversy).
So, I decided to record an episode to clear up some misconceptions.
We’ll go over:
Studies referenced:
Pontzer H, Yamada Y, Sagayama H, Ainslie PN, Andersen LF, Anderson LJ, Arab L, Baddou I, Bedu-Addo K, Blaak EE, Blanc S, Bonomi AG, Bouten CVC, Bovet P, Buchowski MS, Butte NF, Camps SG, Close GL, Cooper JA, Cooper R, Das SK, Dugas LR, Ekelund U, Entringer S, Forrester T, Fudge BW, Goris AH, Gurven M, Hambly C, El Hamdouchi A, Hoos MB, Hu S, Joonas N, Joosen AM, Katzmarzyk P, Kempen KP, Kimura M, Kraus WE, Kushner RF, Lambert EV, Leonard WR, Lessan N, Martin C, Medin AC, Meijer EP, Morehen JC, Morton JP, Neuhouser ML, Nicklas TA, Ojiambo RM, Pietiläinen KH, Pitsiladis YP, Plange-Rhule J, Plasqui G, Prentice RL, Rabinovich RA, Racette SB, Raichlen DA, Ravussin E, Reynolds RM, Roberts SB, Schuit AJ, Sjödin AM, Stice E, Urlacher SS, Valenti G, Van Etten LM, Van Mil EA, Wells JCK, Wilson G, Wood BM, Yanovski J, Yoshida T, Zhang X, Murphy-Alford AJ, Loechl C, Luke AH, Rood J, Schoeller DA, Westerterp KR, Wong WW, Speakman JR; IAEA DLW Database Consortium. Daily energy expenditure through the human life course. Science. 2021 Aug 13;373(6556):808-812. doi: 10.1126/science.abe5017. PMID: 34385400; PMCID: PMC8370708. Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct;54(19):e7. doi: 10.1136/bjsports-2017-097608corr1. PMID: 28698222; PMCID: PMC5867436.
Get in touch:
Instagram: @migueldmendes
Coaching: www.migueldmendes.com
Have you ever wondered why most diets fail? Or what foods you should avoid if you want to get lasting results?
Today I'm joined by Dan Feldman, a registered dietitian and certified personal trainer.
Dan helps his clients with weight management, losing fat, building muscle, and living a healthier lifestyle.
He also competes in powerlifting and is incredibly strong.
In this episode, Dan cleared up a lot of misconceptions about flexible dieting, how to stay on track with your fitness goals, and much more...
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Where to find Dan:
Instagram: @powerlifterdietitian
Dan's website: https://danfeldmanrd.com/
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Get in touch:
Instagram: @migueldmendes
Coaching: www.migueldmendes.com
Plant-based diets have been misrepresented over the years.
Some common myths say that vegans are weak and can't build muscle, or they are nutrient deficient, regardless of what they eat.
But not all vegan diets are the same. If you know what you're doing, not only can you survive on a vegan diet, but you can thrive and make all kinds of gains.
Today, I'm joined by vegan coach, Miguel Yiallourides and we discuss his journey as a vegan and the nuances of the vegan diet.
Miguel has been a vegan for 9 years and has been a coach for 5 years helping others improve their health and fitness.
He is a wealth of knowledge. I'm sure you're going to enjoy this episode.
Where to find Miguel:
Instagram: @miguelthevegan
Coaching: https://www.miguelthevegan.com/coaching
What do you do when you're feeling overwhelmed?
Today I'd like to share some quick thoughts on my approach to feeling down and unsure what the next step is.
Coaching: www.migueldmendes.com
Instagram:https://www.instagram.com/migueldmendes
Newsletter: https://migueldmendes.substack.com/
Fat loss can be hard, but many people make it harder than it needs to be.
Today, I want to share with you 5 tips to help you stick to your diet like a pro.
These tips will help you stay on track with your goals and make the process much smoother, so you can stress less and make more gains.
Please leave a review if you liked the episode.
Thanks!
Coaching: www.migueldmendes.com
Instagram:https://www.instagram.com/migueldmendes
Newsletter: https://migueldmendes.substack.com/
"Wait until you're 40! That's when everything goes downhill."
Have you heard this before?
As you age, your metabolism slows down, your hormones change, and it's just harder to lose fat and build muscle...
Or is it?
Meet coach Jackie.
Jackie is a registered nurse, a mom of three, and a fitness and nutrition coach.
In her 40s, she decided that it was time to build muscle and prove everyone wrong.
In the past years, Jackie transformed her physique and is now helping others do the same while helping them improve their health and fitness.
In this episode, we discussed the challenges one faces with aging and how to improve your health and fitness regardless of your age.
It was an absolute pleasure having Jackie on the podcast and I'm sure you'll learn something valuable from this episode.
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Where to find Jackie:
Instagram: @nutritionwithnursejackie
Coaching Inquiries: https://biolayne.com/coach/jacqueline-llovet/
At the beginning of 2019, I was diagnosed with sciatica.
Simple things like walking or standing up were painful.
I thought I was broken. At the age of 23, lol.
I tried a bit of everything. Adjusting my workouts, not working out at all, physios, foam rolling, sports massages, you name it.
I lost a lot of muscle because I stopped training as hard, and honestly, my mind was in a dark place.
The daily pain reminded me how I couldn't do what I wanted, and it weighed on my mind constantly.
Even though I was still eating nutritious foods, I didn't eat much because I wasn't hungry and didn't see much of a point in eating more if my training was off.
At the time, fitness was a big part of my identity. And this injury made me question many things and look at myself from a different perspective.
But it's not all doom and gloom.
This is my story of how I overcame the worst pain of my life.
Disclaimer: None of this information is medical advice. I am not a doctor. If you are going through something similar, seek help from a health professional.
Most people fail their diets because they overcomplicate things:
👉🏼 Cutting out all carbs
👉🏼 Fasting for entire days
👉🏼 Removing all the foods they love
👉🏼 Eating tasteless food
(And the list goes on)
➡️ But what if there is a better way?
And I’m not talking about tracking everything you eat.
Even though tracking macros is a great tool for education on portion sizes and macronutrients…
It’s not the only way.
Most people can make fantastic progress without tracking their macros (especially if they are starting out)
If you’re struggling with fat loss, try these tips before you start tracking everything.
Carbohydrates often get a bad rap.
But is there a cause for fearing carbs?
In this episode, I sat down with a fellow sports nutritionist, Patrick McCarthy to discuss the role of carbohydrates in everyday life.
You will learn the role of carbs in our body, what carbs you should eat (and when to eat them), along with some practical recommendations.
Regardless of whether you're an athlete or not, carbs can certainly be a part of your diet.
Check out Pat's work here:
Instagram: @pat_sportsnutritionist
Website: https://www.ubuntuperformance.com/blog
If you liked the episode, please leave a rating as it helps us grow and spread the message.
Thank you for tuning in.
Have a great day!
Miguel
You might have heard that all ultra-processed foods are bad for you, regardless of how much you eat.
But is this really the case?
Should you avoid all ultra-processed foods forever?
Join me today as Nicole and I uncover the truth about ultra-processed foods and whether you should ban them from your diet.
Nicole's Instagram: notoriously.nicole.rd
Give her a follow - she's super knowledgeable and delivers content with such great humor.
I remember it like it was yesterday.
I was scared of eating anything with sugar (even honey!).
Why?
I thought it was going to make me fat.
I used to see foods as “good” or “bad” and thought that any “bad” foods would automatically turn into fat and sabotage my progress.
Some people told me it was because sugar spikes insulin and makes you fat.
But wtf is insulin and why are some people so scared of it?
Tune in for today's episode to learn more about insulin and if it really is the bad guy so many people make it out to be!
References of the studies mentioned in the episode:
1 - Hall KD, Guo J. Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition. Gastroenterology. 2017 May;152(7):1718-1727.e3. doi: 10.1053/j.gastro.2017.01.052. Epub 2017 Feb 11. PMID: 28193517; PMCID: PMC5568065. 2 - Gardner CD, Trepanowski JF, Del Gobbo LC, Hauser ME, Rigdon J, Ioannidis JPA, Desai M, King AC. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial. JAMA. 2018 Feb 20;319(7):667-679. doi: 10.1001/jama.2018.0245. Erratum in: JAMA. 2018 Apr 3;319(13):1386. Erratum in: JAMA. 2018 Apr 24;319(16):1728. PMID: 29466592; PMCID: PMC5839290.
Cheat meals.
Are they worth it?
Join me and coach Leo Alves today as we explore cheat meals and whether they're worth considering in your fitness journey.
Where you can find Leo:
IG: leoalvespt
Twitter: leoalvespt
YouTube: leoalvespt
Thanks for tuning in!
What's the point of having all the knowledge in the world, if you don't know how to apply it?
Sometimes taking that first step feels overwhelming.
Like you have to restructure your whole life for fitness.
So... what should you do?
Should you try to change everything at once?
Start with something small?
What if that "small" thing feels overwhelming? What then?
Tune in for today's episode where Mikari and I will answer these questions and more.
Mikari's Instagram: @mikari_sportsnutrition
Thanks for tuning in!
Hello there!
Welcome to another episode of the Making All Kinds of Gains podcast.
Today I'm joined by an esteemed guest - Coach Bernardo, to discuss 5 popular fitness mistakes that are killing your gains (and what you should do instead).
Make sure to give Bernardo a follow on IG: @coach.bernardo
I'll see you in the next one!
