Micronutrients for dummies
Hi :) I just listened to your micronutrient episode, loved it like everything else. I know I'm low in a lot of them and I don't want to get overwhelmed trying to cover them at the same time. How do I know which one to start with? Any general guidance? Thank you, keep doing excellent work!
Tips on Meal Tracking / Foods that go well together
2 part question. What are some meals/foods matches that you recommend that can help me gain weight. I am struggling balancing protein and carbs/greens. Example. I love rice but pasta / lettuce is hard for me to mix and match. I can't have rice every though. That's part of my issue. 2.) How do you guys feel about the AI meal tracker on the oura ring? Been tracking my meals more to see where the disconnect is. (I'm still a newbie)
Oura readiness and sickness
Hi! I recently got a terrible ear/sinus infection. It's been about a week of antibiotics and zero training. My HRV is slowly improving (yet still very low compared to normal) but my body temperature and RHR remain elevated. Thus my readiness is super low. My question is, how long does it take for the metrics to improve to where I have a better readiness score and at what point should I ignore the data and just get back into it anyways. I don't love the idea of taking weeks off just because the ring tells me too. I also don't want to come back too soon and prolong recovery. Thank you!
Split workout in different days
Hey guys! This past week I wasn’t able to get my full workout in. For example my upper body day I didn’t get to deadlifts or bicep curls, then on a glute day I didn’t get in cable kickbacks. So when I had time on Saturday I completed those workouts. Is that ok to do or is it a waste of time to not do those workouts in those designated workout days? Thanks! Love the show :)
Meal Frequency
What are the pros and cons for eating smaller meals/snacks more often vs less often but larger portions assuming calories are held constant? One of the biggest impacts on my sleep is if I eat a big meal too close to bed. But I find myself happiest with my nutrition when I’m doing small meals and have room to snack in between.
What are your thoughts on calisthenics for strength training?
I know lifting heavy is important for strength and longevity, but is there any value in calisthenics/bodyweight exercises? If yes, how can one progressively overload using just bodyweight? Thanks for everything you do! Appreciate it.
Traveling internationally with creatine
I began taking creatine daily back in April. I know missing a day here or there isn't a big deal but I have two international trips next year, a 5 day and 15 day trip, and would like to continue taking it while traveling. I'm curious if either of you have flown internationally with creatine supplements and how that experience was? Did you fly with powder, capsules, or gummies? I'd also love to hear your honest opinion on what changes I would expect to see if I stopped taking creatine for a 2 week trip and then started again after.
Time travel changes
You have talked about the negative effects of the time changes for daylight savings, and that got me wondering how traveling to different time zones multiple times per year affects our bodies. So many of us travel to different time zones, near and far, multiple times per year; and I'm curious if our bodies are experiencing some of the same negative effects during and after these trips as we do during the fall and spring time changes?
Methylene blue
At the Thanksgiving table methylene blue was brought up and a family member is planning to start taking it. A quick Google search makes it sound promising, but what does the research actually say? For a healthy adult is there research suggesting there are benefits or is it the latest health hoax?
Walking your gains away?
Moving out of a fat loss phase and into a lean build for the first time has been an interesting endeavor. For a while I kept bumping my calories to no avail, stepping on the scale after 2 weeks at my “bulk” calories and finding the same weight in my first 3 jumps. I got my calories up to about 3,500 and then started wondering if maybe it would be better to just drop my NEAT (20k step avg). And it brought me back to wondering - at some point am I walking for the sole benefit of getting to eat more? I don’t mind the byproduct. But walking is time consuming. And I could probably stand to eat less and still be content.
Quad Builders with Dumbbells
What are some of the best quad exercises you can do with a set of adjustable dumbbells? I find it harder to get a stimulus on lower body without getting into the gym, but have one of my lower sessions in my home gym for adherence. I feel like I get good work in for my glutes/hams but less so for quads.
Natural Testosterone “boosters”
At the end of my last cut, I was below the reference range on my T levels. I have been maintaining/bulking for a few months now and will go back for follow up tests soon. In the interim I’ve done some research on the ‘supplements’ available and found most are trash. Are there anything’s that we can do to naturally boost T levels?
Natural Testosterone “boosters”
At the end of my last cut, I was below the reference range on my T levels. I have been maintaining/bulking for a few months now and will go back for follow up tests soon. In the interim I’ve done some research on the ‘supplements’ available and found most are trash. Are there anything’s that we can do to naturally boost T levels?
Nagging Injuries
I’ve made good progress with my strength training program with consistency over the last year. But every now and then a minor blurt will pop up and I back off weight and build back up on specific movements. Seems to work well enough, but it’s hard to make consistent progress with overloading. Double progression model in the 5-8 rep range, I’ve heard you talk about your bench training, learning the movements, I never do anything like that in my program. It’s always pushing higher. Do you find the method you use has reduced injury/wear and tear?
Progressive Overload Pace
I work in a double progression model, working up from 5 to 10 reps before bumping weight. Some of my movements have stagnated for the better part of 2 months now. Is there any merit to dropping weight and working in a higher rep range to get some momentum going? Or go in the other direction? Add some weight and have a lower rep week?
Strength Based Training on Big Compound Movements
I was wondering what the best progression is for increasing strength in big compound movements like the bench press, deadlifts, and squats? I know a lot about hypertrophy training, but have no idea what RPE, sets or reps I should be doing to progress week to week.
12wk Full-Body Program Bias
Hi! I recently joined and am excited to start the 12-week Full-Body Program. I noticed a lot of the exercises are upper body. I was wondering if you guys consider it a more balanced split, or if it really does have an emphasis on the upper body. If I were looking to have a more proportional/lower-body focused training, what split would you recommend? Thanks!
Built bar
As you guys have talked about collagen quite a bit, I'm curious your thoughts on the popular built puff bars? Not only do they use collagen but they say it's a 'proprietary blend' of whey and collagen. I'm curious if that's basically a waste, or if it still could have a place in a well-rounded diet that otherwise includes many more bioavailable protein sources?
Modifications after a broken ankle?
Hey there! I broke my ankle at the end of September (distal fibular fracture, nondisplaced) and am getting back on my feet, expecting to be healed and returning to usual low-impact work December 3rd, but no high impact (running, jumping, etc) until January or February. I was lifting and running each twice a week plus Pilates, yoga, etc. I’ll be starting Pliability for total mobility and focusing on my ankle extra as soon as I’m allowed. So sorry if this backstory was too long! BASICALLY! I was planning to start your 4D Athlete before this and am wondering how to get started now. My brain is already so fried and I’m drained just at the idea of figured out all the modifications I may need. Any input to get me started and back in the routine? Thanks, love you guys! ❤️