KMF: Making Macros Fit Your Life

Don’t forget to check out the podcast on itunes!

Check out Kellimichelle.com for her coaching and nutrition programs!

This episode of the Agora Bodkast was produced in collaboration with Kelli Michelle (KMF) and some of her clients. We dive into each of their own personal stories to learn about how they make tracking macros and goal-oriented nutrition part of their everyday lives despite being business owners, executives, night-shift workers, and overall busy people. After listening to this, you can’t say you don’t have time anymore for this stuff! Enjoy, show notes coming soon.

Show Notes:

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Exercise Program Design for the New Year

Welcome back for another great episode of the Agora Bodkast! If you’re not already subscribed to us, go to itunes here and give us a rating, review, and subscribe! We actually recorded this one over the summer but we kept having on awesome guests, and so we wanted to push their episodes ahead of this one. Here, we talk about how to design your own exercise program specific to your goals. We do have a bit of a powerlifting/bodybuilding focus, but take what we talk about here, and you can apply it to your own style of training. That I can assure you! Show notes below, enjoy!

0:00 Introduction
2:11 Different types of programming
3:38 Distinction between strength and power
4:40 Progressing with linear periodization
6:30 Defining undulating periodization
12:00 Structuring an undulating program
13:15 Estimating your one rep max if unable to test official 1RM
14:50 Why you don’t lose training adaptations with undulating periodization
16:30 Designing programs to avoid over-training/injuries
18:30 Setting proper goals to design an effective program
22:40 Deciding on type of program and exercise selection
25:50 Applying progressive overload to your program
31:05 The “optimal” rep ranges for strength & hypertrophy
35:45 J’s 5 ways to gains!
37:40 Tips for beginners in the gym
43:55 Instas and thanks for watching!

Chris Perry, MS | Setting the Record Straight About Sleep (Hint: GET MORE OF IT)

Welcome back to the Agora Bodkast! I’m very excited to share this episode with you! I really think it has a lot of valuable information. Chris really knows his stuff, and we dive into all aspects of sleep including naps, supplements, insomnia, whether fitbits and sleep trackers work, and ways to improve your sleep quality. There’s so much packed into this episode, I know you’ll get something out of it!

Don’t forget to head over to Itunes and leave a rate, review, and subscribe if you haven’t already! Thanks for watching/listening!

Show Notes coming soon!

Dr. Neck on Priorities, Self-Experimentation, and The “One Size Fits All” Concept

Welcome back and thanks for listening! If you have the time, please go on to itunes and give us a review and rating (5 stars pls). Unfortunately, we could not get a video for this episode because my camera did not want to cooperate with me. Anyway, Dr. Neck offers his unique perspective on exercise and nutrition, and fitting it all in to a busy life. How does he make time for it? Priorities…but not in the way you think! Give it a listen and I know you’ll learn something from it. Stay until the end for a very inspiring message! Enjoy!

Sebastian Navarro: Climbing Kilimanjaro For A Cause

Hey everyone! The Agora Bodkast is back and you can also check it out on itunes here (leave a review and 5 stars pleeeaaassseee).

I’m happy to announce that I’m training my cousin for his journey to Mt. Kilimanjaro. We talk about the hike and more importantly why he is taking on this challenge. As you’ll hear, our family recently had a health scare and now are hoping you can join us in helping other families by making a donation to the American Kidney Fund at Tinyurl.com/kidneys-kili. See the youtube video below for show notes and our pretty faces (mostly his). Thanks for watching!

00:00 Introduction
1:40 Specs of Kilimanjaro
2:35 Why Kilimanjaro at all?
3:57 What do the kidneys do?
5:11 What is dialysis?
7:08 High protein diets do not cause Kidney Failure
7:35 Physical & mental preparedness for Kilimanjaro
11:46 How has fitness improved your life?
14:20 Many foreign countries have great balanced diets
16:00 Fitness and work productivity
17:25 Where to follow Sebastian and where to donate to his charity
19:25 Sebastian’s donation goals
20:50 The origin of the “Bodkast” name

(2) Dr. Berger and Kelli Michelle MS drop knowledge bombs on just about everything

We’re back with the second part to to our extra long podcast with Dr. Berger and Kelli Michelle! If you missed it the first time, I embeded the youtube video to the whole interview again. Enjoy and thanks for watching!

0:00 Introduction
5:45 The importance of energy balance for body comp. goals
15:46 Measuring calorie burn during exercise and after
24:15 Energy balance is the largest determinant of weight change
25:25 Understanding psychology is important for success
27:00 How often should you get your hormones tested?
31:30 Are we overestimating the value of hormones for growth?
32:50 Is muscle soreness an indicator for muscle growth?
37:48 The confusion around general population and athlete studies
40:38 Why some nutrition fads actually work (unfortunately)
43:14 Recent ACSM blog post on protein supplements
45:00 Living in a “Diabetic World”
47:14 Healthy eating can be easy and craving-free
53:10 Does the number of meals eaten per day affect hunger?
58:34 The science behind insulin, and why it’s not making you fat
1:02:50 Is sitting killing us?
1:07:43 Are squats bad for your knees? (lolz, no)
1:10:50 What is a diet break? Who should do one?
1:17:10 Does disordered eating exist with flexible dieting/IIFYM?
1:21:20 Strategies for minor disordered eating habits
1:32:16 What can be done to solve the obesity crisis?
1:45:00 Kelli signs off (social media and website)
1:46:10 Lightning round of questions for Dr. B
1:51:20 Is the anabolic window true? Is it important?
2:04:00 Wrap up and thanks for watching!

(1) Dr. Berger and Kelli Michelle MS drop knowledge bombs on just about everything

Welcome back to the Agora Bodkast! We’re talking with Dr. Christopher Berger and Kelli Michelle MS about a wide array of health, exercise, and nutrition topics! Our discussion is a bit all over the place, but I think you’ll find something in there to take away and learn from! Please enjoy, like, and subscribe to itunes and my youtube channel for more content!

0:00 Introduction
5:45 The importance of energy balance for body comp. goals
15:46 Measuring calorie burn during exercise and after
24:15 Energy balance is the largest determinant of weight change
25:25 Understanding psychology is important for success
27:00 How often should you get your hormones tested?
31:30 Are we overestimating the value of hormones for growth?
32:50 Is muscle soreness an indicator for muscle growth?
37:48 The confusion around general population and athlete studies
40:38 Why some nutrition fads actually work (unfortunately)
43:14 Recent ACSM blog post on protein supplements
45:00 Living in a “Diabetic World”
47:14 Healthy eating can be easy and craving-free
53:10 Does the number of meals eaten per day affect hunger?
58:34 The science behind insulin, and why it’s not making you fat
1:02:50 Is sitting killing us?
1:07:43 Are squats bad for your knees? (lolz, no)
1:10:50 What is a diet break? Who should do one?
1:17:10 Does disordered eating exist with flexible dieting/IIFYM?
1:21:20 Strategies for minor disordered eating habits
1:32:16 What can be done to solve the obesity crisis?
1:45:00 Kelli signs off (social media and website)
1:46:10 Lightning round of questions for Dr. B
1:51:20 Is the anabolic window true? Is it important?
2:04:00 Wrap up and thanks for watching!