The Barbell Lifestyle Podcas‪t‬ The Barbell Lifestyle Podcast

Christina & Marissa dive deep into fat loss, covering everything you need to know to shed some fat as summer approaches! They talk about calorie deficits, how to monitor progress, when to make changes, and some health considerations when trying to lose fat.

(0:00) - Intro

(8:19) - Is Fat Loss Right For Me?

(17:52) - What Is a Calorie Deficit?

(24:43) - How Long Should a Fat Loss Phase Be?

(30:05) - How Can You Monitor Progress?

(40:04) - When Do You Make Changes?

(51:15) - How Do You Decide to Stop a Fat Loss Phase

(55:35) - Taking A Planned Break

(57:25) - Diet Break vs. Refeed

(1:03:27) - Fat Loss Considerations For Health

(1:05:57) - How Do You Know When to Reverse Diet?

(1:12:33) - Summary/Outro

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa sit down with Chief Science Officer for 3DMJ, Dr. Eric Helms. They dive deep into the Muscle and Strength Training & Nutrition Pyramids and Eric talks all about how you can implement aspects of the pyramids for your own context!
(0:00) - Intro
(5:32) - Background of Muscle & Strength Pyramid
(16:32) - Intention Behind Muscle & Strength Pyramid
(19:32) - Overview of the Pyramids
(30:10) - Mythbusting vs. Providing Useful Content
(43:23) - The Role of Behavior & Lifestyle
(50:00) - Tradeoffs Within Training and Nutrition
(56:25) - Making the Pyramids Work for YOU
(1:00:45) - What is the Concept of ‘Optimal’?
(1:15:20) - What is Your Best Advice for Living a Healthy Lifestyle?
(1:18:30) - Summary/Outro
Buy the books here: https://muscleandstrengthpyramids.com/
YouTube (Nutrition): https://youtu.be/GAvW6xBZjSk
YouTube (Training): https://youtu.be/OWmchPCyDvw
Want to reach out to Eric?
Instagram: @helms3dmj
Website: www.3dmusclejourney.com
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
Producer: @shane_spellman

Christina & Marissa talk all things macronutrients, aka macros! They go into detail about each individual macronutrient, what some good sources are, and how to decide how much you should eat of each one. Our hosts also get into how to set up your own macros, and how to make changes along the way!

(0:00) - Intro

(7:57) - What Are Macros?

(12:07) - Calorie Components of Macros

(12:50) - Protein

(22:50) - How Much Protein Do I Need?

(30:07) - Carbs

(36:11) - Carb Food Sources

(40:45) - Fat

(47:23) - Setting Up Your Own Macros

(53:58) - How To Plug Food In To Trackers

(1:00:25) - I Have My Baselines, What Now?

(1:17:45) - Pre/Post Workout Meals

(1:20:27) - Mindset When Tracking Macros

(1:27:48) - Summary/Outro

Macro Planning Video: https://www.youtube.com/watch?v=KfPgM4wI-gY

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa give you the rundown on how to find the best fitness coach for you. They go through red flags that they’ve seen in the industry, as well as a handful of great traits to look for in a coach.

(0:00) - Intro

(3:08) - Do Your Research

(9:56) - Taking Too Long to Respond to Check-ins

(15:25) - Coach Not Answering Questions Directly

(25:00) - Figuring Out Your Level of Autonomy

(31:43) - “Performing” For Your Coach

(35:42) - Supplements Without Explanations

(37:57) - What to Expect From Prices

(45:49) - Coaches Overpromising & Underdelivering

(47:50) - Not Enough Food, Too Much Cardio

(51:30) - Trust Your Gut

(55:55) - Customized Coaching

(1:05:24) - Being Treated As More Than Just a Number

(1:10:30) - Keep Your Best Interest in Mind

(1:12:46) - Summary/Outro

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa talk about strategies for handling your fitness journey when it comes to the significant people in your life. From how much to talk about your macros, to handling negative thoughts on competition, our hosts fall back on personal experience and strategies they have seen work with their clients to give you some great info!

(0:00) - Intro

(4:53) - Where is the Lack of Support Coming From?

(14:15) - Marissa’s Relationship Experience

(18:25) - Christina’s Relationship Experience

(23:00) - Family/Cultural Differences

(37:08) - Not Supporting For Financial Reasons

(40:45) - People Worrying About Your Health

(45:20) - Don’t Want You to be “Too Muscular”

(49:36) - Why Is Fitness Important to You?

(59:33) - Having a Productive Conversation

(1:05:00) - Figuring Out A Compromise

(1:12:09) - Try to Involve Friends/Family/S.O. In Your Routine

(1:19:36) - Strategies For Handling Tracking Macros/Fitness Journey

(1:23:24) - Try to Avoid the Extremes

(1:25:00) - Handling Yourself While in Competition Prep

(1:27:45) - Do It Anyway!

(1:37:30) - Takeaways/Outro

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa sit down with Dr. Grant Tinsley, Assistant Professor and researcher at Texas A&M University. They dive deep into intermittent fasting research, from what actually defines fast, to how short you can actually make the feeding window while still remaining effective. Dr. Tinsley also gives strategies for how to go about implementing restricted eating based on different circumstances! 

(0:00) - Intro

(5:55) - Definitions

(15:30) - What Has Your Research Looked Like Recently?

(22:00) - How Does Training In the Lab Impact Your Studies?

(26:55) - How Do Results Differ in Studies With Only Women?

(31:46) - How Short Can We Make a Feeding Window?

(36:22) - Practical Applications of Time Restricted Eating

(39:45) - What Is the Difference Between Early & Late Eating Windows?

(49:49) - What Is Your Experience With 24-48-72 Hour Fasts?

(53:30) - How Can People Apply These Concepts Personally?

(1:00:48) - What Actually Defines A Fast?

(1:06:09) - What Is the Best Way To Space Protein?

(1:08:38) - How Do I Figure Out What’s Right For Me Right Now?

(1:15:45) - What Do Your Future Research Plans Look Like?

(1:22:15) - What Does Grant Implement Day to Day?

(1:27:00) - Is There Research Supporting Fasted Cardio?

(1:30:13) - Outro/Summary

Want to reach out to Grant?

Instagram: @grant_tinsley_phd

Twitter: @granttinsleyphd

Website: granttinsley.com

Articles:

McNulty et al 2020 - https://link.springer.com/article/10.1007/s40279-020-01319-3

Elliott-Sale et al 2020 - https://link.springer.com/article/10.1007/s40279-020-01317-5

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman