Building a Goals First Nutrition Strategy
45 min

In early 2017, we did an episode about simplifying nutrition (ep#14). This week, we're continuing to think about how to cut through the noise, focusing on how our goals and our eating styles should determine our nutrition strategy.

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Monday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Pursuing Health
Pursuing Health
Julie Foucher-Urcuyo MD, MS + Dani Urcuyo, MD
Benefits of High Intensity Interval Training for Brain Optimization PH171
“When we think about exercise in general as sort of a hermetic stressor, it just makes sense to think about, if you’re going to do it at a higher intensity and have these repeated hormetic stressors, you’re going to get an overall greater response. It’s a lot of the same mechanisms that we see for exercise causing a lot of great brain health and cognitive benefits, but we’re just seeing it to a greater degree.”- Julie Foucher-Urcuyo, MD In this special edition of Pursuing Health Pearls, I'm joining Dr. Matt Dawson and Dr. Mike Mallin at the Wild Health Brain Optimization Summit for an interview-style discussion focused on how high intensity interval training (HIIT) can optimize brain health. The Brain Optimization Summit featured doctors, scientists, biohackers, and nootropics professionals discussing lifestyle habits and methods to improve mental performance, memory formation, concentration, and professional creativity. This was a really fun conference, and they’re planning to hold another similar conference on athletic optimization which I plan to participate in, so stay tuned. I’m also excited to share more with you about Matt and Mike when I interview them in next week's episode so stay tuned for that as well! In this episode we discuss: * The definition of high intensity interval training (HIIT) * How HIIT relates to brain health and why it's advocated to improve brain health * How HIIT can reduce risk of stroke and improve stroke recovery rates * The amount of HIIT required to receive health benefits * The mechanism behind getting brain health benefits from HIIT * High intensity exercise versus moderate intensity exercise * The impact of HIIT on dementia, depression, Parkinson's, and ADHD * How to minimize the risks of HIIT * How to safely introduce it to a sedentary individual * How much HIIT is too much? * The target heart rate for a sedentary ramp up * How to cycle HIIT into your weekly routine * Quick workout recommendations * Supplements to help with joint health * Thoughts on fasted HIIT * A Burpee Challenge! 5 rounds of:1 minute of burpees, 1 minute of rest You can follow Wild Health on their website, podcast, Instagram, Facebook, and YouTube. Links: * The feasibility of an acute high-intensity exercise bout to promote locomotor learning after stroke * Multimodal Therapy Involving High-Intensity Interval Training Improves the Physical Fitness, Motor Skills, Social Behavior, and Quality of Life of Boys With ADHD: A Randomized Controlled Study Related episodes: Ep 78 - Lifestyle and Brain Health with Dr. David Perlmutter Ep 159 - Pursuing Health Pearls: Exercise and Why It's So Good For Us If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating. I’d love to hear your feedback in the comments below and on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every other Tuesday. Disclaimer: This podcast is for general information only, and does not provide medical advice. We recommend that you seek assistance from your personal physician for any health conditions or concerns. This post was originally published on November 23, 2020.
40 min
Muscle For Life with Mike Matthews
Muscle For Life with Mike Matthews
Mike Matthews
Can Hyperventilating Make You Stronger? What Science Says
You’ve probably heard a lot of strange ideas about how to get stronger and build muscle. You know, things like drinking a gallon of milk a day, doing ten sets of ten reps of every exercise, sipping flavored water BCAAs between meals, and so forth. And if you’ve put any of these ideas into practice, you’ve also learned they’re more or less all humbug. If you’re following a well-designed strength training program, eating enough protein and slightly more calories than you burn every day, and sleeping at least 8 hours per night, there’s little else you can do to further goose muscle growth or strength gains. That said, it’s you’re doing all of those things, it’s worth exploring what that “little else” might entail. For example, although blood-flow restriction sounds like something from the pages of Fifty Shades of Gray, it’s actually a scientifically validated method for boosting muscle growth and strength. Recently, researchers have uncovered another potential way to increase strength (and thus muscle growth): hyperventilation training. Hyperventilation? Isn’t that what happens when you have a panic attack? Well, yes, it can occur in response to extreme anxiety, but specifically, hyperventilation refers to a situation where rapid, deep breathing causes an imbalance in the ratio of carbon dioxide (CO2) to oxygen (O2) in your blood. When you “overbreathe” (as some people refer to hyperventilation), you exhale CO2 much faster than you inhale O2. This causes the level of CO2 in your blood to plummet, which can lead to a variety of unpleasant side effects like lightheadedness, dizziness, shortness of breath, and intense tingling in your fingers and face, with the effects becoming more intense the longer you hyperventilate . . . . . . which sounds like the last thing you’d want to experience while lifting heavy weights. According to a new study conducted by scientists at Juntendo University, though, hyperventilating briefly—enough to slightly decrease your blood levels of CO2, but not so much that you experience negative effects—may temporarily make you stronger. Keep listening to learn why and how hyperventilating can boost your strength. 5:34 - What is one of the primarily physiological factors that limits our performance in workouts? 14:14 - How do you hyperventilate? Mentioned on The Show: Legion VIP One-on-One Coaching: --- Want free workout and meal plans? Download my science-based diet and training templates for men and women:
21 min
Spartan Up! - A Spartan Race for the Mind!
Spartan Up! - A Spartan Race for the Mind!
Joe De Sena CEO & Founder Spartan Race
Unlock the Power of Your Hormones / Alisa Vitti and Joe De Sena
What works to optimize your biology? Alisa Vitti, hormone expert, has made it her life's work to find out. In her conversation with Spartan founder and CEO Joe De Sena, she explains how and why women need to plan differently for intermittent fasting and hit workouts, how men can maximize testosterone and performance using their circadian rhythms, and hormonal power women can unlock by understanding infradian rhythms. New studies are revealing more about our endocrine systems and the unique differences between men's and women's. Alisa's journey began when her doctor acknowledged the diagnosis she had discovered pouring over medical books in the library, but then told her there was nothing she could do to overcome it. Her studies in functional nutrition and hormones helped her discover a treatment protocol that changed her life. That research was the basis for her first book " WomanCode: Perfect Your Cycle, Amplify Your Fertility, Supercharge Your Sex." Her new book "In the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life," came out in January. This episode is brought to you by InsideTracker, use the code SPARTANUP to save 30% at LINKS: FOLLOW SPARTAN UP: Spartan Up on Instagram Spartan Up on Twitter CREDITS: Producer – Marion Abrams, Madmotion, llc. Host: Joe De Sena Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon, we miss them! © 2020 Spartan
43 min
Barbell Shrugged
Barbell Shrugged
Barbell Shrugged
The Intersection of Mental and Physical Health w/ Matt Hesse, Anders Varner, Doug Larson, and Travis Mash - Barbell Shrugged #524
The core mission of FitOps is to improve the physical and mental health of veterans by creating purpose and community through the power of fitness. We believe that fitness is transformative to every aspect of our lives, and that a community that encourages a mindset and lifestyle of physical, mental, and emotional health is the way to help veterans achieve greatness in life after they serve. We don’t believe that any service member starts from scratch professionally when they enter civilian life--in fact, quite the opposite. FitOps is specifically designed to build on the fitness and leadership experience that veterans gained during their time in the service. The result is Certified Veteran Fitness Operatives (CVFOs), who guide themselves, their clients, and their community down a path toward being their personal best in fitness and in life. To learn more go to In this Episode of Barbell Shrugged: * The FitOps Foundation and mental health for Military Vets * Fighting suicide and awareness for mental health * Building a university for the FitOps Foundation * Building a university for veterans in fitness * The path to helping military vets transition to civilian life Matt Hesse on Instagram FitOps Foundation Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram ———————————————— Training Programs to Build Muscle: Nutrition Programs to Lose Fat and Build Muscle: Nutrition and Training Bundles to Save 67%: Please Support Our Sponsors PowerDot - Save 20% using code BBS at Inside Tracker: to be the first to hear about InsideTracker’s BEST DEAL of the year Fittogether - Fitness ONLY Social Media App Organifi - Save 20% using code: “Shrugged” at - for FREE bottle of BiOptimizers Masszymes Garage Gym Equipment and Accessories: Save 5% using the coupon code “Shrugged”
58 min
Barbell Logic
Barbell Logic
Barbell Logic
#349 - Q&A #52
Matt & Niki answer your questions. Email questions to to receive an email answer and get your questions answered on the podcast. Time stamps below do not include the ads. * 4:44: How does TRT impact the novice linear progression? Should someone redo LP if they begin TRT, especially as an early intermediate? * 9:39: Should you do RDLs on a box or widen the grip if you do not achieve a "stretch" in the hamstrings because of short legs? * 13:07: What are the effects on strength training from donating blood or plasma? * 16:46: Do you prioritize midfoot balance or stress on the hips with the RDL and box squat? * 19:53: Do you have any recommendations for free or cheap templates or programs for advanced lifters who do not have use a coach? * 25:05: Which murder podcasts does Niki listen to? * 29:12: Is there any benefit to wearing a mouth guard during training to prevent strain on the neck, keep the airway open, or prevent teeth grinding? * 31:55: Why don't we do dips, as opposed to the bench press, as one of the 4 main lifts? * 38:44: What is your preference for order of upper versus lower in terms of a 4-day split (upper then lower or lower then upper)? * 41:46: What are realistic expectations for losing weight and training? GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. Special offers from BLOC and our partners: Connect with the hosts * Matt on Instagram * Niki on Instagram * Connect with the show * Barbell Logic on Instagram * The Website * Barbell Logic on Facebook
54 min
The Steve Weatherford Show | The Secrets To A High Performance Life
The Steve Weatherford Show | The Secrets To A High Performance Life
Steve Weatherford
The Art of Pivot & Go with David Nurse
David Nurse is an NBA life and optimization coach, future bestselling author, and worldwide motivational speaker. As a former professional basketball player (both international and domestic) and a coach for the Brooklyn Nets, David has personally helped over 150 NBA players with their personal and professional development both on and off the court. In this episode, David discusses his book Pivot & Go, how he discovered his faith, and how to rid of negative thoughts and live your life to the fullest. This podcast is brought to by our good friends at Pure Spectrum CBD. Pure Spectrum CBD is committed to cultivating and crafting the highest quality hemp-derived products and has the best CBD products on the market. Visit and use the promo code Weatherford to get 10% at checkout. Please Subscribe, Rate and Review on Apple Podcasts You can also listen to the show on: Spotify Google Podcasts Stitcher Overcast Resources: Whoop Fitness Tracker - Use the code Weatherford to save $30 off your order today! Text Steve at 949-763-5934 for daily inspiration and motivation. All supplements on are 25% off for a limited time only. Use the promo code GETITNOW25 at checkout to redeem your discount. Join our Free Challenge Win Big in Business today and sign up at Connect with Connor: Instagram - @connormead22 Connect with David: Instagram - @davidnursenba Connect with Steve: Instagram - @weatherford5 Facebook - Official.Steve.Weatherford Snapchat - @weatherford5 Twitter - @weatherford5 Check out Steve's full workouts on his Youtube channel
53 min
The Stronger By Science Podcast
The Stronger By Science Podcast
Q&A: Cortisol, Hydration, Anti-Nutrients, and Deadlift Recovery
If you’d like to receive Research Roundup emails, please sign up for our email list at To join in on the SBS conversation, check out our new Facebook group and subreddit. Facebook Group: Subreddit: Finally, next time you stock up on supplements from, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements (0:00:44). Good News and Bad News (0:03:35). Q&A (0:13:41). Should people be worried about “anti-nutrients?” (0:13:46). How can we re-sensitize our muscles to hypertrophy? (0:22:15). How much water does the typical lifter need? Does timing of ingestion matter? Should water intake be reduced at night? (0:29:38). Why is deadlifting considered more fatiguing than squatting? (0:44:22). Do “altitude masks” enhance training adaptations? (0:54:41). Studies discussed: What are the risks and benefits of using nicotine to suppress appetite and increase energy? (1:08:17 ). Does cortisol really impact body composition and fat storage? (1:27:28). Research for further reading: Should people generally do minimalist, barbell-only warmups before their workouts? Are more extensive warmups a waste of time and energy? (1:34:24). Will blood tests for an avid lifter or natural bodybuilder reveal any expected abnormalities? (1:40:37). Studies discussed: To Play Us Out: Replication in science (1:51:11).
2 hr 5 min
Glorious Professionals
Glorious Professionals
030 - Foster Huntington - Photographer, Author & Filmmaker
Foster Huntington is a photographer, filmmaker, and adventurer who talks to Jason and Emily about creating his life off the beaten path on his own terms. The focus is on creativity and overcoming obstacles to intentionally choose your course - along with finding your natural talents - for Episode 030. Foster recounts his struggles with in formal education, beginning with a dyslexia diagnosis in the 4th grade through finding college just not for him. He found release and relief in the freedom of the outdoors as a kid. He then discovered the “fun” and his innate talents for photography and telling stories visually. After a successful internship and 2 year stint with Ralph Lauren, Foster chose to leave NYC and the fashion world for his own created #vanlife - turning his blogging and book creation into the money to live the life of adventure on the road he wanted. He shares his thoughts about working for big brands at the boom of social media - he ran the Patagonia instagram account from zero to tens of thousands of followers - and the rise of “influencers.” Foster is blunt about how that life wasn’t and isn’t for him and the pitfalls he sees with social media now and moving forward. Instead of trying to keep one-upping himself, Foster created a home-base in a treehouse, close to family and friends, to pursue his own projects including a new book “Off Grid Life,” stop-motion animation shorts, and a documentary. Links: * Foster’s Instagram * “Van Life” and “The Burning House” by Foster Huntington * “Off Grid Life” (Release: Oct 27, 2020) by Foster Huntington * Foster’s Gear Patrol article on Ascent * 2010 NYC Challenge Video * Learn more about GORUCK * Glorious Professionals podcast website
1 hr 28 min
Mark Bell's Power Project
Mark Bell's Power Project
Mark Bell
EP. 449 - Mr. Olympia Doc and Prepping for Thanksgiving
Today we discuss the upcoming documentary on 7x Mr. Olympia Phil Heath from The Rock and Seven Bucks Productions. We have a feeling they won't talk about the dark side of bodybuilding and feel it will cause controversy but still can't wait to see it. We also give you some tips and tricks on not to over indulge this Thanksgiving. What you can do before, during and after the big feast. Subscribe to the Podcast on on Platforms! ➢ Special perks for our listeners below! ➢LMNT Electrolytes: Purchase 3 boxes and receive one free, plus free shipping! No code required! ➢Freeze Sleeve: Use Code "POWER25" for 25% off plus FREE Shipping on all domestic orders! ➢Piedmontese Beef: Use Code "POWERPROJECT" at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $99 ➢Sling Shot: Enter Discount code, "POWERPROJECT" at checkout and receive 15% off all Sling Shots Follow Mark Bell's Power Project Podcast ➢ Insta: ➢ ➢ Twitter: ➢ LinkedIn: ➢ YouTube: ➢TikTok: FOLLOW Mark Bell ➢ Instagram: ➢ Facebook: ➢ Twitter: ➢ Snapchat: marksmellybell ➢Mark Bell's Daily Workouts, Nutrition and More: Follow Nsima Inyang ➢ Instagram: Podcast Produced by Andrew Zaragoza ➢ Instagram: #PowerProject #Podcast #MarkBell
1 hr 32 min
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