PR Podcast

Can you have alcohol and still reach your fitness goals? Assuming you're 21+, yes (drink responsibly)...

Listen in for tips on tracking alcohol, some considerations when it come to health and fitness, and some of our favorite low-calorie options. 

00:30- Explaining Fit Bits 

1:20- alcohol macros 

2:15- how to track alcohol macros 

3:30- holidays and drinking 

5:30- how Joseph tells his clients to track 

6:30- possible negatives 

9:00- don’t Drake and drive 

9:45- alcohol and gainzzz (or lack thereof) - https://www.mdpi.com/2411-5142/4/3/41/htm 

11:30- alcohol and the effects on plasma amino acids 

13:15- social drinking 

14:40- episode takeaways 

15:30- Anabel and Joseph’s preferred drinks 

17:50- Outro

IG: @PR.Podcast // @fit_fluential // @evolve.anabel // @morgan.aquino

Tune in to hear bout... How to inspire drive and motivation Joseph's Peak Week Supersets/Super Duper Sets (Giant Sets) New Study! Metabolic Rate through the Lifespan This or That Segment  Articles/Mentions:  Huberman Lab Podcast - ‘How to Increase Motivation and Drive’ - https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000513916769 Article - ‘Daily energy expenditure through the human life course’ - H. Pontzer, et al (PMID: 34385400) Paper - Taking the long view on metabolism (perspective) - By T. Rhoads & R. Anderson (PMID: 34385381) This or Segment - IG: @mayraam_ CEO of @mealswithmayra & IG: @andreampm Owner of @officislsavagefitclub Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

Diet Breaks are a dieting strategy that may help improve weight loss efficiency.

Are they useful? What are some benefits (psychological and physiological)?

When do you implement diet break or refeed? How? And, why might you want to?

Notes: Other terms used include ‘Non-Linear Dieting, intermittent energy restriction, or refeed./Diet Breaks are NOT formally defined; a "cheat" or excuse to binge!

Articles/Mentions:

• Continuous versus intermittent moderate energy restriction for increased fat mass loss and fat free mass retention in adult athletes: protocol for a randomised controlled trial-the ICECAP trial (Intermittent versus Continuous Energy restriction Compared in an Athlete Population) - https://doi.org/10.1136/bmjsem-2018-000423
• Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study -  https://doi.org/10.1038/ijo.2017.206

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Caffeine hits the spot!

Caffeine is a nootropic stimulant because is sensitizes neurons and provides mental stimulations. It is shown in studies to improve:

• Cognitive Function/Focus
• Muscle Endurance
• Physical Strength
• Fat Oxidation

3-6mg/kg of body weight per day taken 60-90 minutes before training seems to be the best for most individuals.

200mg of caffeine is often used for fat-oxidizing supplements while acute strength increases occur at higher doses (500mg and above)

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Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

00:25 - Toilet paper hoarding and bidets  03:55 - COVID-19: Social media influence, memes, misinformation, #FactsNotFear 15:10 - Recommendations from the CDC CDC.gov - https://www.epa.gov/pesticide-registration/list-n-disinfectants-use-against-sars-cov-2 Cleaning Supplies - https://www.cdc.gov/coronavirus/2019-ncov/index.html 28:20 - Ways to Help During a Self-Quarantine 35:45 - Fun Stuff to Do While You Self-Quarantine 40:30 - St. Patrick's Day & Pi Day 44:00 - Burger Challenge & 75 Hard Update 48:35 - The Arnold Recap Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

Intro: Half-Way Through the Burger Challenge, Certified Bun-Eaters, 75 Hard Updates, Two-Weeks out from The Arnold

11:05 - Injuries: What to do upon injury/how to approach (mental state)? Does it define motivation or dedication toward a goal? What's the difference between motivation and dedication?

25:00 - Our views on marijuana for recovery or recreational use. Would it negatively affect training/grains?

33:20 - How to incorporate strength training as a runner? Covering >30 miles per week and finding it difficult to fit in lifting and taking time to recover.

43:25 - Why is Morgan the G.O.A.T?

49:00 - When tracking macros, do you count carbs/calories from supplements like vitamins?

Mentions:

• @jimdizle
• @justalil_strength
• @karinacocina
• @newageathletics
• @dc2toeknee

Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

Intro: “Getting started with those Raging Boners” - Morgan, Episode 016 was a popular episode, PR Podcast Burger Challenge updates, 75 Hard updates...

12:35 - What is testosterone and why do we need it? (fat gain, muscle loss, and bone loss.

14:15 - Free testosterone level testing

17:10 - Detriments of low testosterone/ benefits of healthy testosterone

19:25 - How to increase testosterone naturally: resistance training, nutrition, sleep, stress management

32:45 - Synthetic Testosterone

40:45 - Body Fat % & Nutrition: Calories, Macronutrients & Micronutrients (Magnesium, Zinc, Vitamin D)

49:15 - 4 Minutes of Porn, 5-minute Conversation with a Cutie, 11 Evenings of Sex & Swingers

Articles/Mentions:

• Examine Defines Testosterone - https://examine.com/topics/testosterone/
• Sleep loss dramatically lowers testosterone in healthy young men - https://www.sciencedaily.com/releases/2011/05/110531162142.htm
• Today’s men are not nearly as strong as their dads were, researchers say - https://www.washingtonpost.com/news/wonk/wp/2016/08/15/todays-men-are-nowhere-near-as-strong-as-their-dads-were-researchers-say/
• Low-fat diet linked to lower testosterone levels in men - https://www.eurekalert.org/pub_releases/2020-01/wkh-ldl011020.php 
• Overweight Men Can Boost Low Testosterone Levels by Losing Weight - https://www.todaysdietitian.com/news/071812_news.shtml
• Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects. - https://www.ncbi.nlm.nih.gov/m/pubmed/2796409/
• Healthy testosterone levels for men J Clin Endocrinol Metab 102: 1161-1173, 2017 
• 1-week Sleep restriction lowers Testosterone JAMA. 2011 Jun 1;305(21):2173-4. doi: 10.1001/jama.2011.710. PLoS One. 2012; 7(7): e41218.
• Resistance exercise overtraining and overreaching. Neuroendocrine responses. Sports Med. 1997 Feb;23(2):106-29
• Progressive Resistance Training Volume Effects on Muscle Thickness, Mass, and Strength Adaptations in Resistance-Trained Individuals - https://journals.lww.com/nsca-jscr/Abstract/publishahead/Progressive_Resistance_Training_Volume__Effects_on.94521.aspx 
• Testosterone post-exercise Fiziol Cheloveka. 2010 Jul-Aug;36(4):102-6.
• Natural bodybuilding competition preparation and recovery: a 12-month case study. Int J Sports Physiol Perform. 2013 Sep;8(5):582-92. Epub 2013 Feb 14 * 11 evenings of sex Physiol Behav. 1992 Jul;52(1):195-7
• Multiple partners are associated with higher testosterone in North American men and women. Horm Behav. 2007 Mar;51(3):454-9. Epub 2007 Jan 27.

Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

Intro: Happy Valentines Week! Updates on 75 Hard, Joseph loves Target, PR Podcast Diet Challenge...results announced!

12:35 - Lets Talk About Sex

14:50 - Libido Defined (with biopsychosocial model)

18:35 - The Big O 19:55 - Oxytocin/“Love Hormone”

22:30 - Circulation

25:35 - Immune System

28:10 - Period Pain

32:50 - Insomnia/Anxiety

34:55 - DHEA 40:10 - Libido Boosting Foods 

Mentions:

• Book: Beyond the Pill, Chapter 10 by Dr. Jolene Brighten 
• https://www.businessinsider.com/ronda-rousey-sex-before-fights-2012-11

Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

The basics of the Big 3 Compound Lifts...Squat, Bench, & Deadlift.

[00:55] Intro: Whiskey shits, update on 75 hard,  Evolve Fitness and Nutrition, and PR Podcast stickers!

Benefits, Technique Tips, & Primary Muscles Used for each of the Big 3:

[19:03] - Squat  

[38:25] - Bench Press

[48:40] - Deadlifts

Mentions: @jimdizle & @evolve.fitness.nutrition

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Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

Goodbye to 2019!… In our intro conversation, we share some valuable tips for combatting a cold then, we talk about supplements. Assuming you have mastered your nutrition/hydration, training program, sleep habits, and stress management, then a few well-studied supplements might help support your goals... [13:45] - Supplement: Caffeine [33:40] - Supplement: Creatine [58:05] - Supplement: L-Leucine Mentions & Articles: • Caffeine and Type 2 Diabetes - https://www.coffeeandhealth.org/wp-content/uploads/2013/11/ISIC-Diabetes-Report-2013-FINAL3.pdf • The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-36 • Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6093191/ • Effect of strength and power training on physical function in community-dwelling older adults. https://www.ncbi.nlm.nih.gov/pubmed/12586856 • Long-term creatine supplementation does not significantly affect clinical markers of health in athletes https://www.researchgate.net/publication/10798700_Long-term_creatine_supplementation_does_not_significantly_affect_clinical_markers_of_health_in_athletes • Creatine in type 2 diabetes: a randomized, double-blind, placebo-controlled trial. https://www.ncbi.nlm.nih.gov/pubmed/20881878 • Creatine supplementation alters homocysteine level in resistance trained men. https://www.ncbi.nlm.nih.gov/pubmed/25853877 • Daily L-leucine supplementation in novice trainees during a 12-week weight training program. https://www.ncbi.nlm.nih.gov/pubmed/21487148 • Examine.com - https://examine.com/supplements/caffeine/; https://examine.com/supplements/creatine/; https://examine.com/supplements/leucine/ Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

Another Q&A Episode! (and Happy Birthday, Joseph!)

[12:05] Best advice for binge eating and craving sweets?

[27:45] How often do you take sets to failure vs. leaving some in the tank?

[42:11] How effective are green supplements?

Mentions & Articles:

• Questions submitted by @07missj, @ophireanphtsique, and @vortiz16 

• National Eating Disorders Association Helpline: 1-800-931-2237 

• The impact of metabolic stress on hormonal responses and muscular adaptations. https://www.ncbi.nlm.nih.gov/m/pubmed/15947720/

• Skeletal Muscle Fiber Adaptations Following Resistance Training Using Repetition Maximums or Relative Intensity https://digitalcommons.sacredheart.edu/cgi/viewcontent.cgi?article=1039&context=pthms_exscifac 

• Low-Load Training for Hypertrophy Works in the Lab. Will It Work in the Gym? https://www.strongerbyscience.com/low-load-training/

• CDC on Nutrition/Fruits & Vegetables: https://www.cdc.gov/nutrition/data-statistics/index.html#FruitsVegetables and https://www.cdc.gov/mmwr/volumes/66/wr/mm6645a1.htm  

• Examine.com 

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Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

It’s bulking season... here are some ways to do it right!

[01:20] PR Podcast Recording #Fails

[05:25] Protein Chocolate Chip Protein Cookies

[07:00] Reverse Dieting/Recovery Dieting - What is it? Who should I reverse diet? When should I reverse diet? What about cardio? Tips from a stage competitor. How aggressive to go.

[26:40] Bulking - What is it? Why bulk? How to plan for and track a bulk. Newbie lifters versus experienced lifters. [42:43] Negatives of Bulking

[50:45] Thank you iTunes Reviewers!

Articles:

• Calorie deficits effect muscle protein synthesis https://www.ncbi.nlm.nih.gov/pubmed/17229738
• The role of adipokines as regulators of skeletal muscle fatty acid metabolism and insulin sensitivity. https://www.ncbi.nlm.nih.gov/pubmed/16497175
• Calorie deficit manipulation and its effect on hormones - https://www.ncbi.nlm.nih.gov/pubmed/21678033, https://www.ncbi.nlm.nih.gov/pubmed/20096034, https://www.ncbi.nlm.nih.gov/pubmed/20368473
• Insulin resistance. https://www.ncbi.nlm.nih.gov/pubmed/16777975, https://www.ncbi.nlm.nih.gov/pubmed/18227495

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Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

Morgan, Joseph, and Anabel talk Thanksgiving then recap the 2019 Natural Olympia which was held in Las Vegas, NV on Saturday, November 16, 2019.

• [00:30] Happy Thanksgiving!
• [18:07] Ways to Avoid Unwanted Holiday Weight Gain
• [23:25] 2019 Natural Olympia Recap!
  

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Morgan, Joseph, and Anabel talk about women in fitness and some of the myths and concerns for women and strength training. •[00:30] Life Updates: USAPL Nationals, Ireland, 75Hard, Natural Olympia, and No-Nut November •[09:10] Women & Strength Training: Myths/Concerns •[10:00] Will lifting heavy make women bulky? •[16:25] What will happen to my boobs? •[20:45] How difficult is it to put on muscle? •[23:40] Menstrual Cycle Training Advantages •[35:35] Being Weak is Dangerous •[38:30] Evidence-Based Benefits of Strength Training •[42:00] Steps to Beginning a Strength Training Program Articles and Mentions: @bretcontreras1 @officialstrongerbyscience @drjolenebrighten • What does No-Nut November mean? https://www.dictionary.com/e/pop-culture/no-nut-november/ • Tracking Periods for Women’s US Soccer Team: https://www.goodmorningamerica.com/wellness/story/uswnt-period-tracking-win-world-cup-64709450 • Safe and successful strength-training program: https://www.health.harvard.edu/exercise-and-fitness/7-tips-for-a-safe-and-successful-strength-training-program • Practices, Perceived Benefits, and Barriers to Resistance Training Among Women Enrolled in College: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5955292/ • The effect of resistance training on health-related quality of life in older adults: Systematic review and meta-analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6377696/ Follow Us @PR.Podcast on Instagram! Help us share this episode if you found something valuable. Tag us on your IG post or story so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Anabel @evolve.anabel Follow Joseph @fit_fluential Follow Morgan @morgan.aquino

It’s Spooky Season! In this mini-episode, we talk...

• Tips on Enjoying Treats Responsibly (01:10)
  
• Our Halloween Plans (11:00)
  
• Best and Worst Costumes (16:15)

Have a happy and safe Halloween!

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Episode 002 and we’re talking MOTIVATION!

• Shots [we were nervous], dogs, and Indian food (00:10)
• Instincts Theory of Motivation (08:38)
• Is Motivation Real? (09:40)
• Our goals and our motivations (13:48)
• Intrinsic vs. Extrinsic Motivation (26:40)
• Joseph shares his story (28:10)
• Driven by insecurities (43:57)
• Tips to Getting Motivated (51:40)
• Visualization (63:00)

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Welcome to Episode 001 of PR Podcast! Your hosts share how they got into fitness and health and talk about what to expect from tuning in.

-Our Why…(00:52)

-Anabel’s Fitness Journey (03:22)

-Joseph’s Fitness Journey (11:22)

-Morgan’s Fitness Journey (19:32)

Any hobbies aside from lifting? (32:03)

Our Goals with PR Podcast (39:18)

Follow Us on Instagram @PR.Podcast and slide in our DMs with your Questions!

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