Send us a text You don’t grow in the gym, you grow when you sleep. Every night your body has a built-in anabolic window. In this episode we break down how growth hormone secretions respond to sleep, and what that means for your physique goals. 1:1 COACHING APPLICATION: https://rvqfi1u3k06.typeform.com/to/VLXmxybS SHOP MY NEW 'NUTRITION NAVIGATED' E-BOOK! https://vallfitt.squarespace.com/programs-guides/p/nutrition-navigated STRENGTH & HYPERTROPHY TRAINING PROGRAM: ht...

Send us a text What does balance really look like — and is true balance even possible? In this episode, I share how I personally navigate flexibility while chasing my physique goals. Spoiler alert: balance looks different for everyone, but I break down what works for me and give you practical, actionable tips to help you find your own version of balance. 1:1 COACHING APPLICATION: https://rvqfi1u3k06.typeform.com/to/VLXmxybS 'NUTRITION NAVIGATED' E-BOOK!: https://vallfitt.squarespace....

Send us a text In this episode, we dive into the qualitative findings from our USF Reverse Dieting Study to compare how three post-diet paths—reverse dieting, straight to maintenance, and a looser/intuitive return—actually feel. We cover hunger, fullness, adherence, energy, training performance, etc. If you missed Part 1’s numbers on weight regain trends, catch that first then come back for the human side of the data. 1:1 COACHING APPLICATION: https://rvqfi1u3k06.typeform.com/to/VLXmx...

Send us a text We’ve all heard about reverse dieting… but does it actually work? This week, we dive into early data from our research at USF – the world’s first reverse diet intervention study – looking at how different post-dieting approaches impact weight regain after a diet. 1:1 COACHING APPLICATION: https://rvqfi1u3k06.typeform.com/to/VLXmxybS CONTACT ME: thevaliditypodcast@gmail.comIG: @TheValidityPodcast STRENGTH & HYPERTROPHY TRAINING PROGRAM: https://vallfitt...

Send us a text WELCOME BACK! In this episode, I share an inside look at the start of my PhD journey at Vanderbilt University — from settling into Nashville to diving into our first big projects in the lab. We also unpack some of the latest research on GLP-1s, exploring exciting new findings and what they could mean for those who don't currently respond to GLP-1 treatment 1:1 COACHING APPLICATION: https://rvqfi1u3k06.typeform.com/to/VLXmxybS CONTACT ME: thevaliditypodcast@gmail.comIG:...

Send us a text Our favorite guest is back!! Dr. Bill Campbell (DBC) joins us with updates on his menopause research and our Reverse Dieting research. As a lifelong fat loss researcher, Dr. Campbell has transitioned his focus from the general population to fit peri-menopausal women struggling to lose weight. In today's episode we talk about the upcoming research he is conducting on this population, as well as the findings from our reverse diet study. 1:1 COACHING APPLICATION: htt...

Send us a text In this episode, we dive into the science-backed habits that can turn your evenings into a powerful reset for your body and mind that supports optimal quality sleep—your body’s most underrated fat loss enhancer. From sleep supplements to meal timing, I’m breaking down exactly what your nighttime routine needs to help you fall asleep faster, stay asleep longer, and wake up truly recovered. 1:1 COACHING APPLICATION: https://rvqfi1u3k06.typeform.com/to/VLXmxybS Haze Sle...

Send us a text We hear it all the time: “Win the morning, win the day.” But what does that actually look like—physiologically and practically? In this episode, I’m breaking down the exact structure of a high-performance morning routine through the lens of physiology and psychology. From movement to momentum, here’s how to set yourself up for success—before the day even begins. MINICUT CHALLENGE IS OPEN NOW https://vallfitt.squarespace.com/programs-guides/health-hardwired-challenge Versalyt...

Send us a text Just how much does sleep ACTUALLY matter for fat loss? In today's episode we go through a study that tells us exactly how sleep–or lack thereof–can be making or breaking our fat loss. MINICUT CHALLENGE IS OPEN NOW https://vallfitt.squarespace.com/programs-guides/health-hardwired-challenge RAPID RESET INTEREST FORM https://docs.google.com/forms/d/e/1FAIpQLSd_TAwquyE-yPguoNRQgBIqm2ZkgNK3kGPVkWRGdZcYUWnKZQ/viewform?usp=dialog 1:1 COACHING APPLICATION: https:/...

Send us a text Does cold water therapy HELP or HURT your fitness goals? In this episode, we dive into the benefits and detriments of cold therapy, while emphasizing the CONTEXT in which it should be used! MINICUT CHALLENGE IS OPEN NOW https://vallfitt.squarespace.com/programs-guides/health-hardwired-challenge RAPID RESET INTEREST FORM https://docs.google.com/forms/d/e/1FAIpQLSd_TAwquyE-yPguoNRQgBIqm2ZkgNK3kGPVkWRGdZcYUWnKZQ/viewform?usp=dialog 1:1 COACHING APPLICATION: h...

Send us a text Are carbs bad before bed? What SHOULD you be eating before bed? In this episode, we dive into the literature and rationale behind the most optimal pre-sleep meal for YOU (depending on your goals and when you train). HEALTH HARDWIRED CHALLENGE IS OPEN NOW https://vallfitt.squarespace.com/programs-guides/health-hardwired-challenge RAPID RESET INTEREST FORM https://docs.google.com/forms/d/e/1FAIpQLSd_TAwquyE-yPguoNRQgBIqm2ZkgNK3kGPVkWRGdZcYUWnKZQ/viewform?usp=di...

Send us a text Can you gain ONLY muscle in your surplus? In this episode, we discuss a study on vitamin D and discuss the pathways by which vitamin D could promote the allocation of surplus calories to muscle growth versus body fat. RAPID RESET INTEREST FORM https://docs.google.com/forms/d/e/1FAIpQLSd_TAwquyE-yPguoNRQgBIqm2ZkgNK3kGPVkWRGdZcYUWnKZQ/viewform?usp=dialog HEALTH HARDWIRED (shredding challenge) INTEREST FORM https://docs.google.com/forms/d/e/1FAIpQLSeSXcMRZ9j...

Send us a text Is fasted cardio TRULY superior for fat loss? Could it be beneficial in a growing phase? In this episode, we dive into 5 studies to determine the benefits, if any, of fasted cardio so you know exactly what you should be doing for your goals. RAPID RESET INTEREST FORM https://docs.google.com/forms/d/e/1FAIpQLSd_TAwquyE-yPguoNRQgBIqm2ZkgNK3kGPVkWRGdZcYUWnKZQ/viewform?usp=dialog 1:1 COACHING APPLICATION: https://rvqfi1u3k06.typeform.com/to/VLXmxybS SHOP MY NEW 'NUT...

Send us a text What happened when I went on an extreme rapid fat loss protocol for 4 days and completely RESET my body? I'll give you a spoiler alert: it changed my life. Tune in to find out how! CLICK HERE FOR RAPID RESET INTEREST FORM SHOP MY NEW 'NUTRITION NAVIGATED' E-BOOK! (on sale) https://vallfitt.squarespace.com/programs-guides/p/nutrition-navigated 1:1 COACHING APPLICATION: https://rvqfi1u3k06.typeform.com/to/VLXmxybS WE CAN DO HARD THINGS APPAREL https://ww...

Send us a text Wanted to touch base with you guys as I start the Rapid Fat Loss protocol!! Hoping to figure out an approach to help women in similar situations who need some sort of reset for their goals. Check back next week to hear how it went!! All foundational studies are discussed in my "Rapid Fat Loss Strategies" episode! SHOP MY NEW 'NUTRITION NAVIGATED' E-BOOK! (on sale) https://vallfitt.squarespace.com/programs-guides/p/nutrition-navigated 1:1 COACHING APPLICATION: https:/...

Send us a text How much protein should women be eating a day? What about PRE workout protein? Post workout? In today's episode we look at FIT FEMALE literature on protein intakes to discuss what is most optimal.. for the girls. SHOP MY NEW 'NUTRITION NAVIGATED' E-BOOK! (on sale this week only) https://vallfitt.squarespace.com/programs-guides/p/nutrition-navigated 1:1 COACHING APPLICATION: https://rvqfi1u3k06.typeform.com/to/VLXmxybS CONTACT ME: thevaliditypodcast@gmail.comIG: ...

Send us a text A little different change of pace today as I talk through what personally helped ME overcome binge eating and heal my relationship with food! also HUGE personal update + my new ebook release!! SHOP MY NEW 'NUTRITION NAVIGATED' E-BOOK! (on sale this week only) https://vallfitt.squarespace.com/programs-guides/p/nutrition-navigated 1:1 COACHING APPLICATION: https://rvqfi1u3k06.typeform.com/to/VLXmxybS CONTACT ME: thevaliditypodcast@gmail.comIG: @TheValidityPodcast S...

Send us a text In our first ever guest- episode, Dr. Bill Campbell (DBC) joins us to talk all things menopause and body composition. As a lifelong fat loss researcher, Dr. Campbell is transitioning his focus from the general population to fit peri-menopausal women struggling to lose weight. In today's episode we talk all about what these women are experience, and why, and what Dr. Campbell recommends they do to help them lose weight. 1:1 COACHING APPLICATION: https://rvqfi1u3k...

Send us a textWhat is creatine? what does it do? is it safe? what can I expect to improve? which type should I take? how much should I take? how often? will it cause hair loss? water retention? is it a steroid? is there a point if I don't lift? ALL your creatine questions get answered on this episode. CREATINE I TAKE:https://pescience.com/products/trucreatine (code VAL to save $)1:1 COACHING APPLICATION: https://rvqfi1u3k06.typeform.com/to/VLXmxybSCONTACT ME:thevaliditypodcast@gmail...

Send us a textCan we gain muscle and lose fat at the same time??? If so... HOW? In this episode we dive into the necessary conditions to undergo a body recomp (and the studies to support it ofcourse)! NEW 1:1 COACHING APPLICATION: https://rvqfi1u3k06.typeform.com/to/VLXmxybSCONTACT ME:thevaliditypodcast@gmail.comIG: @TheValidityPodcastTO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL: reversedietstudy@gmail.comSTRENGTH & HYPERTROPHY TRAINING PROGRAM: https://vallf...