Lowering the Barrier

Alex Thieme
Lowering the Barrier

There is SO much information on fitness and nutrition out there - and I get it - did we really need ANOTHER guy making a podcast? I hear ya. But here's the thing - most of the fitness/nutrition information out there is just noise. The average person who wants to get in shape doesn't need more noise - they need clarity. They need it to be easier. They need a lower barrier to entry. And that's what this podcast is - an attempt to lower the barrier to fitness.

  1. DEC 18

    23: Bulking 101

    Is bulking dead? In this episode, we dive into the science and myths surrounding bulking, exploring who should bulk, how to do it effectively, and why controlled surpluses can still play a key role in muscle growth. Whether you’re a beginner or advanced lifter, this episode will help you decide if bulking aligns with your goals. 0:00 Intro 5:20 What is bulking? 11:50 Why the sentiment against bulking? 18:40 What’s the point of bulking? 25:38 Nutrition targets for bulking 45:30 Training during a bulk 53:27 Ending a bulk 54:30 Psychological considerations 58:40 Who should or shouldn’t bulk? 1:00:15 Closing thoughts Eric Helms Bulking vs Maintenance Study: https://pubmed.ncbi.nlm.nih.gov/37914977/ Slater Calorie Surplus Hypertrophy Study: https://pubmed.ncbi.nlm.nih.gov/31482093/ LINKS Website: https://www.alexthiemefitness.com/ Instagram: https://www.instagram.com/alexthiemefitness/ TikTok: https://www.tiktok.com/@alexthiemefitness Join my email list: https://www.alexthiemefitness.com/email If you loved this episode, please follow/subscribe and give a 5 star review! Thank you! Bonus points - share it with a friend who might enjoy the show. Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial. https://macrofactorapp.com/ Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me https://legionathletics.com/

    1h 3m

  2. DEC 1

    22: Managing the Holidays

    Struggling with maintaining progress and momentum during the holidays? We hear you. That’s right - we. MATTI IS BACK! This was our most fun episode yet - hopefully you like it. If not, that’s tough. 0:00 Intro 7:55 Panicking about holiday weight gain? Zoom out. 14:00 Nutrition planning 19:20 Mindset shift; all-or-nothing 21:10 Role play? Sharon Betts? 30:20 Adapting to your environment 38:15 Alcohol 42:20 Exercise 49:00 Post-holiday “reset” LINKS Website: https://www.alexthiemefitness.com/ Instagram: https://www.instagram.com/alexthiemefitness/ TikTok: https://www.tiktok.com/@alexthiemefitness Join my email list: https://www.alexthiemefitness.com/email If you loved this episode, please follow/subscribe and give a 5 star review! Thank you! Bonus points - share it with a friend who might enjoy the show. Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial. https://macrofactorapp.com/ Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me https://legionathletics.com/

    56 min

  3. NOV 19

    21: Fiber 101

    Did you know roughly 95% of Americans are not eating enough fiber? Alright, I know fiber isn't the most interesting topic out there - but it's one that is WAY more important than you're giving it credit for. Sorry for the three month gap between episodes - but we're back! Timestamps 0:00 Intro 7:00 What is fiber and why is it important? 12:15 How much should you have? 14:30 Fiber classifications 17:40 Resistant starch 20:00 Fiber’s effect on weight management 22:05 Fiber’s effect on blood sugar 22:50 Fiber’s effect on cholesterol 26:25 Fiber supplements 29:10 Practical tips to increase fiber LINKS Website: https://www.alexthiemefitness.com/ Instagram: https://www.instagram.com/alexthiemefitness/ TikTok: https://www.tiktok.com/@alexthiemefitness Join my email list: https://www.alexthiemefitness.com/email If you loved this episode, please follow/subscribe and give a 5 star review! Thank you! Bonus points - share it with a friend who might enjoy the show. Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial. https://macrofactorapp.com/ Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me https://legionathletics.com/

    37 min

  4. AUG 14

    20: Our Birth Story

    In this episode, we talk about our birth story. Rather, Milo’s birth story. From pregnancy, to induction, an ER visit, and life with Milo. We also answered some listener questions. Enjoy! 0:00 Intro 5:00 The birth story 46:15 Postpartum 57:30 Life with Milo 58:45 Q&A LINKS Website: https://www.alexthiemefitness.com/ Instagram: https://www.instagram.com/alexthiemefitness/ TikTok: https://www.tiktok.com/@alexthiemefitness Join my email list: https://www.alexthiemefitness.com/email If you loved this episode, please follow/subscribe and give a 5 star review! Thank you! Bonus points - share it with a friend who might enjoy the show.

    1h 20m

  5. JUL 6

    19: What is metabolism? How does it adapt? Can you "boost" it?

    In this episode, we talk about metabolism. What is it? Does it change over the years? Can you “boost” it? Is yours broken?! All that - and more. Enjoy. 0:00 Intro 5:45 What are we watching lately 6:15 Pregnancy update 12:30 What is metabolism? 20:30 What is metabolic adaptation? 27:30 Is your metabolism to blame for weight gain (or lack of weight loss)? 33:50 Can you reverse diet to make your next fat loss phase easier? 35:50 Herman Pontzer metabolism study 36:40 Doubly labeled water 39:10 Methods to “boost your metabolism” LINKS Website: https://www.alexthiemefitness.com/ Instagram: https://www.instagram.com/alexthiemefitness/ TikTok: https://www.tiktok.com/@alexthiemefitness Join my email list: https://www.alexthiemefitness.com/email If you loved this episode, please follow/subscribe and give a 5 star review! Thank you! Bonus points - share it with a friend who might enjoy the show.

    50 min

  6. JUN 4

    18: The Beginner's Blueprint

    In this episode, we provide a step by step guide to fitness. This is basically a beginner’s guide in the form of a podcast. Nutrition targets, how to adjust them, workouts, daily movement, goals, and much more. Enjoy! 0:00 Intro 5:51 How to change your weight 12:06 How to set up your nutrition targets 28:20 How to monitor data and make adjustments 37:40 Getting started with lifting 47:50 Daily movement and step goals 57:30 Interactive / step-by-step portion LINKS Website: https://www.alexthiemefitness.com/ Instagram: https://www.instagram.com/alexthiemefitness/ TikTok: https://www.tiktok.com/@alexthiemefitness Join my email list: https://www.alexthiemefitness.com/email If you loved this episode, please follow/subscribe and give a 5 star review! Thank you! Bonus points - share it with a friend who might enjoy the show.

    1h 7m

  7. MAY 28

    17: Worst 5 Supplements

    In this episode, we talk about our worst 5 supplements along with honorable mentions. These aren’t necessarily supplements you MUST avoid but rather supplements that likely don’t have a benefit that is worth the cost. 0:00 Intro 2:55 Announcement 10:45 Greens Powder 17:50 Colostrum 29:50 Collagen (slightly changed my opinion on this) 39:50 Fat-burners 45:20 BCAAs 46:50 Honorable mentions AG1 / Supplement Overview: https://derekberes.substack.com/p/greenwashing-supplements?utm_source=profile&utm_medium=reader2 Collagen Systematic Review: https://pubmed.ncbi.nlm.nih.gov/30681787/ Collagen Synthesis: https://pubmed.ncbi.nlm.nih.gov/27852613/ Fat Burners Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/33427571/ LINKS Website: https://www.alexthiemefitness.com/ Instagram: https://www.instagram.com/alexthiemefitness/ TikTok: https://www.tiktok.com/@alexthiemefitness Join my email list: https://www.alexthiemefitness.com/email If you loved this episode, please follow/subscribe and give a 5 star review! Thank you! Bonus points - share it with a friend who might enjoy the show.

    49 min

  8. APR 30

    16: Top 5 Supplements

    In this episode, we talk about our top 5 recommended supplements along with honorable mentions. I’m pretty swamped with work lately so this is the entire summary. Enjoy! 0:00 Intro 3:30 Free webinar 6:10 What we’ve been watching 8:25 Disclaimer 9:00 General supplement Q&A 14:30 First supplement 27:50 Second supplement 36:05 Third supplement 42:30 Fourth supplement 46:00 Fifth supplement 48:50 Honorable mentions Magnesium status: https://pubmed.ncbi.nlm.nih.gov/30200431/ LINKS Website: https://www.alexthiemefitness.com/ Instagram: https://www.instagram.com/alexthiemefitness/ TikTok: https://www.tiktok.com/@alexthiemefitness Join my email list: https://www.alexthiemefitness.com/email If you loved this episode, please follow/subscribe and give a 5 star review! Thank you! Bonus points - share it with a friend who might enjoy the show.

    56 min
See All (23)

5
out of 5
39 Ratings

About

There is SO much information on fitness and nutrition out there - and I get it - did we really need ANOTHER guy making a podcast? I hear ya. But here's the thing - most of the fitness/nutrition information out there is just noise. The average person who wants to get in shape doesn't need more noise - they need clarity. They need it to be easier. They need a lower barrier to entry. And that's what this podcast is - an attempt to lower the barrier to fitness.

Information

  • Creator
    Alex Thieme
  • Years Active
    2K
  • Episodes
    23
  • Rating
    Explicit
  • Copyright
    © Alex Thieme
  • Show Website
    Lowering the Barrier

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