Welcome to the No Bull Just Bacon fitness, nutrition, and health podcast with Dr. Allan! Covering all things health, fitness, and nutrition...by the best in the business.
Today I am joined by Coach Tracy Steen to discuss empowering women in midlife to optimize health. I am very excited to present this as it is a wealth of information that will help a lot of people.
Tracy lays out her approach to deal with midlife and thrive along the way.
Give this a listen, let us know what you think, and make sure to give Tracy and Dr. Allan some follows on Instagram to stay up to date with even more free fitness information.
You can learn more about Tracy's work at her
Website: www.movedaily.ca
YouTube: youtube.com/@TracySteenMoveDaily
Instagram: instagram.com/movedailyfitness/
And feel free to check out the wealth of information on my own site at (as well as social media links): www.MauiAthletics.com
Don't miss out!
Welcome to the No Bull Just Bacon fitness, nutrition, and health podcast with Dr. Allan and Coach Beth!
All of your fitness and nutrition related questions answered...in one place...by the best in fitness.
Show Topics (in order):
1) How to estimate bodyfat?
2) Do you track veggies in a cut or in general?
3) Can you mess up your metabolism with on/off dieting?
4) When losing BF does it matter if I lift heavy since I'm not building muscle?
5) Do you need to hit 2.5g of leucine at each meal to hit maximal muscle growth?
6) When doing leg extensions, how should you position your feet?
7) What is the best way to measure HR zone for regular people?
8) Are the tests that show food sensitivities valid?
Group Fitness coaching for only ~$1 per day!
-Improve your health and build lean muscle and strength without spending your life in the gym.
-Ditch the stress: I write the plan, provide all the instructions, and support you on your journey. This makes it easy and so much more fun!
-Home AND Commercial Gym programs all under one subscription. Sign up for one and you get both.
-For men and women of ALL experience levels.
Click Here for more info: https://marketplace.trainheroic.com/workout-plan/team/incore-training-all-access?attrib=589006-web
Don't miss out!
Welcome to the No Bull Just Bacon fitness, nutrition, and health podcast with Dr. Allan and Coach Beth!
All of your fitness and nutrition related questions answered...in one place...by the best in fitness.
Show Topics (in order):
1) When is it smart to start a cut when building muscle is a goal?
2) Do EAAs really not do anything?
3) Are adrenal supplements BS?
4) Are elevated cortisol levels a concern for athletes?
5) What type of recovery should I be doing (massage, stretching, sauna etc)?
6) Tips to get rid of water retention and bloating.
7) Do you need a specific day dedicated to arms?
Group Fitness coaching for only ~$1 per day!
-Improve your health and build lean muscle and strength without spending your life in the gym.
-Ditch the stress: I write the plan, provide all the instructions, and support you on your journey. This makes it easy and so much more fun!
-Home AND Commercial Gym programs all under one subscription. Sign up for one and you get both.
-For men and women of ALL experience levels.
Click Here for more info: https://marketplace.trainheroic.com/workout-plan/team/incore-training-all-access?attrib=589006-web
Don't miss out!
Welcome to the No Bull Just Bacon fitness, nutrition, and health podcast with Dr. Allan and Coach Beth!
All of your fitness and nutrition related questions answered...in one place...by the best in fitness.
Show Topics (in order):
1) How to handle stalls in progressive overload.
2) How to manage back injuries.
3) High dose creatine for brain and bone health.
4) Is metabolic damage real? Calorie deficit tough love.
5) Foods and inflammation.
6) If the goal is 0.72g/protein per lb, does all of it need to come from complete protein sources?
7) What are the best sources of fats to include in your diet? How fats affect muscle gain/fat loss.
8) How important are fats when trying to get very lean?
Group Fitness coaching for only ~$1 per day!
-Improve your health and build lean muscle and strength without spending your life in the gym.
-Ditch the stress: I write the plan, provide all the instructions, and support you on your journey. This makes it easy and so much more fun!
-Home AND Commercial Gym programs all under one subscription. Sign up for one and you get both.
-For men and women of ALL experience levels.
Click Here for more info: https://marketplace.trainheroic.com/workout-plan/team/incore-training-all-access?attrib=589006-web
Don't miss out!
Welcome to the No Bull Just Bacon fitness, nutrition, and health podcast with Dr. Allan! Covering all things health, fitness, and nutrition...by the best in the business.Today I am joined by Coach Joe DeFranco to discuss how to manage and avoid injuries along your fitness journey while still progressing optimally. I am very excited to present this as it is a wealth of information that every gym goer needs to know.Joe lays out his approach with his Top 10 Longevity Commandments; we get into the nuance and you come away with practical take-homes that will help bullet proof you for decades to come.Give this a listen, let us know what you think, and make sure to give Joe and Dr. Allan some follows on Instagram to stay up to date with even more free fitness information.You can learn more about Joe's work at his website (including links to his podcast and blog): www.defrancostraining.com/And feel free to check out the wealth of information on my own site at (as well as social media links): www.MauiAthletics.comDon't miss out!
Welcome to the No Bull Just Bacon fitness, nutrition, and health podcast with Dr. Allan and Coach Beth!
All of your fitness and nutrition related questions answered...in one place...by the best in fitness.
Show Topics (in order):
1) Is fat loss or muscle gain harder? How to manage building muscle
2) Why is belly fat the last to go?
3) Thoughts on cupping?
4) You said lifting straps are the only accessory that people need, what about lifting belts? Differences in bracing technique raw vs a belt.
5) What are some good exercises to improve grip strength?
6) Benefits of compression socks?
Group Fitness coaching for only ~$1 per day!
-Improve your health and build lean muscle and strength without spending your life in the gym.
-Ditch the stress: I write the plan, provide all the instructions, and support you on your journey. This makes it easy and so much more fun!
-Home AND Commercial Gym programs all under one subscription. Sign up for one and you get both.
-For men and women of ALL experience levels.
Click Here for more info: https://marketplace.trainheroic.com/workout-plan/team/incore-training-all-access?attrib=589006-web
Don't miss out!
Welcome to the No Bull Just Bacon fitness, nutrition, and health podcast with Dr. Allan and Coach Beth!
All of your fitness and nutrition related questions answered...in one place...by the best in fitness.
Show Topics (in order):
1) does eating meals late in the day lead to bodyfat gain?
2) can you eat too much protein?
3) what do you think is the biggest thing people struggle with regarding nutrition?
4) how do I find the perfect maintenance calories?
5) if you eat in a surplus, do the macros affect body composition?
6) advice on the benefits and risks of hrt
7) are you worried about microplastics?
Group Fitness coaching for only ~$1 per day!
-Improve your health and build lean muscle and strength without spending your life in the gym.
-Ditch the stress: I write the plan, provide all the instructions, and support you on your journey. This makes it easy and so much more fun!
-Home AND Commercial Gym programs all under one subscription. Sign up for one and you get both.
-For men and women of ALL experience levels.
Click Here for more info: https://marketplace.trainheroic.com/workout-plan/team/incore-training-all-access?attrib=589006-web
Don't miss out!
Welcome to the No Bull Just Bacon fitness, nutrition, and health podcast with Dr. Allan and Coach Beth!All of your fitness and nutrition related questions answered...in one place...by the best in fitness.Show Topics (in order):1) Tips for getting adequate fiber2) How do you determine the quantity of carbs needed for your lifestyle?3) Benefits of a mouthguard for heavy lifting4) What are your thoughts on body composition scans?5) Walking after meals for glucose spikes6) Is taking a DHEA supplement beneficial for women?7) What is holding ppl back from making muscle gains if their intensity is on point and their volume and programming are on point?8) Will straps help with lifting?9) I was told you can't overeat protein, that it won't be stored as fat. Is this true?Group Fitness coaching for only ~$1 per day!-Improve your health and build lean muscle and strength without spending your life in the gym.-Ditch the stress: I write the plan, provide all the instructions, and support you on your journey. This makes it easy and so much more fun!-Home AND Commercial Gym programs all under one subscription. Sign up for one and you get both.-For men and women of ALL experience levels.Click Here for more info: https://marketplace.trainheroic.com/workout-plan/team/incore-training-all-access?attrib=589006-webDon't miss out!
Welcome to the No Bull Just Bacon fitness, nutrition, and health podcast with Dr. Allan and Coach Beth!
All of your fitness and nutrition related questions answered...in one place...by the best in fitness.
Show Topics (in order):
1) Is someone who built the majority of their muscle in their prime years (teens/20s) at a greater lifetime advantage than someone who builds their muscle at 40? Lifetime advantage meaning amount of muscle able to be built and overall strength gains.
2) How to train abs
3) Health benefits of Grounding
4) Goal weight and goal setting.
5) Is RMR accurate if done in a lab setting/hospital?
6) How much red meat is too much?
7) How to improve blood lipids.
8) Is a deload week necessary?
9) Fast vs Slow metabolisms
10) How to determine if you're over-training or just going hard in the gym?
11) Fat burning vs fat loss
12) Top tips for fitness health and longevity
Group Fitness coaching for only ~$1 per day!
-Improve your health and build lean muscle and strength without spending your life in the gym.
-Ditch the stress: I write the plan, provide all the instructions, and support you on your journey. This makes it easy and so much more fun!
-Home AND Commercial Gym programs all under one subscription. Sign up for one and you get both.
-For men and women of ALL experience levels.
Click Here for more info: https://marketplace.trainheroic.com/workout-plan/team/incore-training-all-access?attrib=589006-web
Don't miss out!
Welcome to the No Bull Just Bacon fitness, nutrition, and health podcast with Dr. Allan and Coach Beth!
All of your fitness and nutrition related questions answered...in one place...by the best in fitness.
Show Topics (in order):
1) Detailed breakdown of protein powder options - what works, what doesn't
2) Do you get enough calf work by doing normal leg exercises?
3) How do you avoid over-shooting your calorie surplus or deficit in the first weeks, despite water weight fluctuations?
4) How would you define the difference between a "beginner" and "intermediate" level for training? You mentioned in a podcast up to 6 months is a beginner, but what skills does intermediate level have that the beginner lacks?
5) Citrus fruit while aiming for weight loss.
6) Does someone who does low volume weight training need less protein?
7) A comprehensive breakdown of fasting.
8) How big should a calorie jump be if progress and gym performance stalls in a build?
Group Fitness coaching for only ~$1 per day!
-Improve your health and build lean muscle and strength without spending your life in the gym.
-Ditch the stress: I write the plan, provide all the instructions, and support you on your journey. This makes it easy and so much more fun!
-Home AND Commercial Gym programs all under one subscription. Sign up for one and you get both.
-For men and women of ALL experience levels.
Click Here for more info: https://marketplace.trainheroic.com/workout-plan/team/incore-training-all-access?attrib=589006-web
Don't miss out!
Welcome to the No Bull Just Bacon fitness, nutrition, and health podcast with Dr. Allan and Coach Beth!
All of your fitness and nutrition related questions answered...in one place...by the best in fitness.
Show Topics (in order):
1) how to warm up properly for weight training
2) how to warm up for maxing out
3) I like to go swimming immediately my weight training (just a relaxing swim), and then go to the sauna. Are there are negative effects for my muscle growth if I do it?
4) how to plan cardio with a busy life/kids
5) On an aggressive cut and going into maintenance, should I keep the same step goal and cardio?
6) How important is meal timing?
7) How important is the mind/muscle connection?
8) Does being hungry mean you're in a calorie deficit?
9) If you feel like your strength and physique has gone down hill, can you get it back?
10) If counting calories causes you to binge, should you continue?
Group Fitness coaching for only ~$1 per day!
-Improve your health and build lean muscle and strength without spending your life in the gym.
-Ditch the stress: I write the plan, provide all the instructions, and support you on your journey. This makes it easy and so much more fun!
-Home AND Commercial Gym programs all under one subscription. Sign up for one and you get both.
-For men and women of ALL experience levels.
Click Here for more info: https://marketplace.trainheroic.com/workout-plan/team/incore-training-all-access?attrib=589006-web
Don't miss out!
Welcome to the No Bull Just Bacon fitness, nutrition, and health podcast with Dr. Allan and Coach Beth!
All of your fitness and nutrition related questions answered...in one place...by the best in fitness.
Show Topics (in order):
1) How to manage proper form when going to failure
2) How to set up strength training when you have a repetitive use type motion in your daily life.
3) Why am I weaker when I workout at a different time than I normally do?
4) How to set your shoulders to get the best chest development.
5) Achieving proper intensity by adjusting load.
6) What is the optimal % of dietary fats?
7) A discussion around comparing yourself to social media physique standards.
8) Telemedicine pill mills and GLP1s, steroids, etc. (Discussing the rise of shady drug peddling). Sorry Serena and Sir Charles.
9) How to set calories to maximize muscle gain.
10) Proper intraworkout carb supplementation.
11) Managing glucose spikes.
12) What are some good at-home alternate exercises for leg extensions and hamstring curls?
13) Do longer pauses between reps decrease growth/strength?
14) Your top lean protein sources to build muscle w/out a lot of extra calories.
15) Is any activity that elevates your heart rate for a sustained period considered cardio?
16) How do fruit juices measure up to fruits in terms of nutrient density and nutrition profile?
17) Is it bad to flare elbows during dumbbell presses?
Group Fitness coaching for only ~$1 per day!
-Improve your health and build lean muscle and strength without spending your life in the gym.
-Ditch the stress: I write the plan, provide all the instructions, and support you on your journey. This makes it easy and so much more fun!
-Home AND Commercial Gym programs all under one subscription. Sign up for one and you get both.
-For men and women of ALL experience levels.
Click Here for more info: https://marketplace.trainheroic.com/workout-plan/team/incore-training-all-access?attrib=589006-web
Don't miss out!
Welcome to the No Bull Just Bacon fitness, nutrition, and health podcast with Dr. Allan and Coach Beth!
All of your fitness and nutrition related questions answered...in one place...by the best in fitness.
Show Topics (in order):
1) How to choose exercises from a program when short on time.
2) How to address muscle imbalances.
3) How to stay on track with health and fitness on vacation/when traveling
4) How to know when to decrease calories during fat loss.
5) Is too much muscle unhealthy?
6) Training to Failure
7) The whoosh effect
8) Deloads
9) Is there such a thing as too much protein per meal?
10) Time under tension
11) Proper fish oil dosing for benefits.
Group Fitness coaching for only ~$1 per day!
-Improve your health and build lean muscle and strength without spending your life in the gym.
-Ditch the stress: I write the plan, provide all the instructions, and support you on your journey. This makes it easy and so much more fun!
-Home AND Commercial Gym programs all under one subscription. Sign up for one and you get both.
-For men and women of ALL experience levels.
Click Here for more info: https://marketplace.trainheroic.com/workout-plan/team/incore-training-all-access?attrib=589006-web
Don't miss out!
Welcome to the No Bull Just Bacon fitness, nutrition, and health podcast with Dr. Allan and Coach Beth!
All of your fitness and nutrition related questions answered...in one place...by the best in fitness.
Show Topics (in order):
1) Proper height for heel-elevated squats?
2) Is too much protein bad for health?
3) Calorie deficits: strength and muscle consequences.
4) Best way to build up cardio capacity.
5) Are there advantages to carb and calorie cycling?
6) Thoughts on the Hyrox craze?
7) Recommendation for being chronically hungry and eating enough protein? (differences between hedonic vs physical hunger)
8) Should carbs be consumed w/protein to maximize muscle protein synthesis (MPS)?
9) What is an ideal length of time in a calorie deficit for fat loss?
10) Is training to failure necessary?
Group Fitness coaching for only ~$1 per day!
-Improve your health and build lean muscle and strength without spending your life in the gym.
-Ditch the stress: I write the plan, provide all the instructions, and support you on your journey. This makes it easy and so much more fun!
-Home AND Commercial Gym programs all under one subscription. Sign up for one and you get both.
-For men and women of ALL experience levels.
Click Here for more info: https://marketplace.trainheroic.com/workout-plan/team/incore-training-all-access?attrib=589006-web
Don't miss out!
Welcome to the No Bull Just Bacon fitness, nutrition, and health podcast with Dr. Allan and Coach Beth!
All of your fitness and nutrition related questions answered...in one place...by the best in fitness.
Show Topics (in order):
1) thoughts on exercising a muscle that is still sore
2) calories for a successful body recomp?
3) Stretching after a workout - is this important or is it ok to skip?
4) I'm aiming for 3L of water a day, do I count my coffee and green tea towards this?
5) How does cardio help build muscle?
6) Carnivore, the good the bad the ugly
7) Is leaky gut a real thing?
8) What is your opinion about fitness wearables?
9) Trying to up my cardiovascular endurance. Should I lift low weight/high reps or should I circuit train?
10) You've been on a lot of podcasts recently, but are there any you would not go on?
11) Are there any effective fat burning supplements?
Group Fitness coaching for only ~$1 per day!
-Improve your health and build lean muscle and strength without spending your life in the gym.
-Ditch the stress: I write the plan, provide all the instructions, and support you on your journey. This makes it easy and so much more fun!
-Home AND Commercial Gym programs all under one subscription. Sign up for one and you get both.
-For men and women of ALL experience levels.
Click Here for more info: https://marketplace.trainheroic.com/workout-plan/team/incore-training-all-access?attrib=589006-web
Don't miss out!
Welcome to the No Bull Just Bacon fitness, nutrition, and health podcast with Dr. Allan and Coach Beth!
All of your fitness and nutrition related questions answered...in one place...by the best in fitness.
Show Topics (in order):
1) What are the best lifting shoes?
2) What is the quickest way to warm up?
3) Why do you think low carb/calorie diets show a drop in lean muscle but not in strength?
4) Traits and habits you see in people who are successful in fitness. A comprehensive talk on all things motivation and how to make it work for you.
5) Right age to get kids into lifting?
6) What is the minimum time I can rest between sets?
7) The main trick to losing weight besides eating clean and lifting heavy weight?
8) How much water do you recommend per day?
9) Which cardio is best? (treadmill, row, elliptical, etc)
10) Does eating the same thing all the time mean we get less efficient at burning it off over time?
11) Do sled pushes count as cardio?
Group Fitness coaching for only ~$1 per day!
-Improve your health and build lean muscle and strength without spending your life in the gym.
-Ditch the stress: I write the plan, provide all the instructions, and support you on your journey. This makes it easy and so much more fun!
-Home AND Commercial Gym programs all under one subscription. Sign up for one and you get both.
-For men and women of ALL experience levels.
Click Here for more info: https://marketplace.trainheroic.com/workout-plan/team/incore-training-all-access?attrib=589006-web
Don't miss out!
Welcome to the No Bull Just Bacon fitness, nutrition, and health podcast with Dr. Allan and Coach Beth!
All of your fitness and nutrition related questions answered...in one place...by the best in fitness.
Show Topics (in order):
1) health benefits of nootropics (no brain no gain)
2) Important factors of weight training programming: a step by step guide to strength vs hypertrophy
3) All about builds/bulks: how long, how to identify proper rate of progress, mindset and tips for managing.
4) Why is there a huge trend for creatine for peri and menopausal women? Plus general insight into what supplements everyone should be taking (men and women)
5) Will wearing lifting gloves limit improvements in grip strength? How to get baby smooth hands with better grip...all without gloves.
6) Fitness elevated blood values, what causes them, and what questions to ask your doctor to understand them.
Group Fitness coaching for only ~$1 per day!
-Improve your health and build lean muscle and strength without spending your life in the gym.
-Ditch the stress: I write the plan, provide all the instructions, and support you on your journey. This makes it easy and so much more fun!
-Home AND Commercial Gym programs all under one subscription. Sign up for one and you get both.
-For men and women of ALL experience levels.
Click Here for more info: https://marketplace.trainheroic.com/workout-plan/team/incore-training-all-access?attrib=589006-web
Don't miss out!
Welcome to the No Bull Just Bacon fitness, nutrition, and health podcast with Dr. Allan and Coach Beth!
All of your fitness and nutrition related questions answered...in one place...by the best in fitness.
Show Topics (in order):
1) Still hungry after hitting macros, but I'm in a deficit. What do I do?
2) I've started running 5 and 10Ks will this interfere w/muscle building, esp in my legs?
3) How do you lose fat and not muscle when you're trying to lose weight?4) Thoughts on colostrum?
5) Glutamine benefits
6) Supplements that you'd recommend (excluding protein and creatine)
7) Does going to the gym fasted impact your session?
8) What is the minimum you can do to maintain and not lose any progress?
9) How do you think of food as nutrients and not as something to just enjoy?
Group Fitness coaching for only ~$1 per day!
-Improve your health and build lean muscle and strength without spending your life in the gym.
-Ditch the stress: I write the plan, provide all the instructions, and support you on your journey. This makes it easy and so much more fun!
-Home AND Commercial Gym programs all under one subscription. Sign up for one and you get both.
-For men and women of ALL experience levels.
Click Here for more info: https://marketplace.trainheroic.com/workout-plan/team/incore-training-all-access?attrib=589006-web
Don't miss out!
Welcome to the No Bull Just Bacon fitness, nutrition, and health podcast with Dr. Allan and Coach Beth!
All of your fitness and nutrition related questions answered...in one place...by the best in fitness.
Show Topics (in order):
1) What is the most reliable formula to calculate maintenance calories?
2) Does starting bf% matter before doing a build? If so, what % for men and women?
3) Which is better for building muscle, strength, and function: free weights or machines?
4) When cutting, where should carbs and fats fall? (An in-depth discussion on how to set protein, carbs, and fats depending on whether you are building or cutting)
5) Can a trained athlete really build muscle at maintenance?
6) Can 2 full body lifting days be enough to build muscle during menopause?
7) Why is beef protein isolate not counted towards protein intake? (An in-depth discussion on collagen, gelatin, beef protein isolate)
8) Do I need to worry about spikes in blood sugar?
9) I'm in a calorie deficit and I eat inadequate protein, what happens? (Discussions surrounding inadequate protein, then challenges for plant-based diets)
10) For muscle gain, how many working sets per muscle would you recommend? (An in-depth discussion on how to set up your working set volume and frequency)
11) Training legs twice per week, yes or no and why?
Group Fitness coaching for only ~$1 per day!
-Improve your health and build lean muscle and strength without spending your life in the gym.
-Ditch the stress: I write the plan, provide all the instructions, and support you on your journey. This makes it easy and so much more fun!
-Home AND Commercial Gym programs all under one subscription. Sign up for one and you get both.
-For men and women of ALL experience levels.
Click Here for more info: https://marketplace.trainheroic.com/workout-plan/team/incore-training-all-access?attrib=589006-web
Don't miss out!
Welcome to the Maui Athletics fitness, nutrition, and health podcast with Dr. Allan and Coach Beth!
All of your fitness and nutrition related questions answered...in one place...by the best in fitness.
Show Topics (in order):
1) Advice for someone who is new to lifting
2) Wellness IVs
3) How many rest days per week should I take?
4) Advice on huge increase in appetite during the menstrual cycle
5) Protein intake based on scale weight
6) How do you reduce carb intake for fat loss?
7) What type of protein to look for in a protein bar?
8) How much should you gain in a bulk?
9) When does more than 5g creatine make sense
10) Eating breakfast intra-workout
11) Are scales that measure BF and bone density accurate?
12) How many fats per kg?
13) What type of cardio should I do to live strong? (zone 2, hiit, etc)
14) How fast should reps/weight be changing for progressive overload?
Group Fitness coaching for only ~$1 per day!
-Improve your health and build lean muscle and strength without spending your life in the gym.
-Ditch the stress: I write the plan, provide all the instructions, and support you on your journey. This makes it easy and so much more fun!
-Home AND Commercial Gym programs all under one subscription. Sign up for one and you get both.
-For men and women of ALL experience levels.
Click Here for more info: https://marketplace.trainheroic.com/workout-plan/team/incore-training-all-access?attrib=589006-webDon't miss out!