Strength And Scotch Podcast: Training / Nutrition / Health / Fitness / Scotch

In this episode Grant and Heavey answer a question from listener Jacob on body composition: How do I lose that pesky last 5 pounds of belly fat? Heavey shares his thoughts on the best ways to lose belly fat including lifestyle measures, the best training methods, and nutrition tips. After chewing the fat, the boys get into some serious scotch talk. [1:20] Starving 2 days a week [3:54] Being an asshole [6:00] That tire around my waist [9:10] Weed? [11:59] Altering training for stress profiles [16:35] Chipotle: Add the guac [19:30] All the scotch

In this episode Grant and Heavey are joined by sports psychologist Dr. Eric Bean. Dr. Bean shares his experiences working with everyone from navy seals, to elite athletes to amateur athletes in order to improve their mental game. Grant and Heavey also dive into their own personal mental struggles in sports and how Dr Bean's recommendations can help them on the basketball court and life. [2:03] What kind of psycho are you? [7:25] Deploy and execute [8:10] Getting a good relationship with stress [9:52] Mentally bulletproof [12:49] Getting from good to great [17:00] Self destruction [18:59] You're the doctor! [21:33] Every time I get the ball... [24:18] Pre and post performance routines [25:44] Consistency breeds consistency [27:04] Focus on the present moment

In this episode Grant and Heavey are joined by Grant's childhood friend, Aaron to talk drugs. Specifically, the use of hallucinogens for medical purposes. As a healthcare provider, Aaron shares his take on the current research and therapeutic uses of DMT & Ayahuasca. He also opens up as to how his own experience with DMT changed his personal outlook in ways that he never expected. While getting deep into mindset and self-love, the boys enjoy Laphroaig 10. [1:06] Welcome Aaron [2:42] National Stoner [3:43] You should show that to your wife [5:09] Zero experience with fun [8:31] Achieving mindfulness [11:07] Saving lives [12:41] Inhibiting the brain [13:50] DMT is all over the place [15:56] Psychedelics used as medicine [19:14] Why not just have sex? [21:29] Enlightenment for a moment [22:58] Letting go of anger [25:23] Shroomies! [30:43] Feeling more naked [35:08] A therapeutic experience [41:24] WTF is wrong with me? [46:49] Laphroaig 10

This week Grant and Heavey are joined by eSports gaming expert James Monosmith. The boys discuss the world of competitive eSports: the financial incentives for eSports athletes, as well as the health complications from hours of gaming. While discussing from what constitutes an athlete to whether you can die pooping, the trio enjoys a sampling of 101 Cider House Hard Probiotic Ciders. [1:03] Bong water on my bed [3:32] Twitch platform [6:10] 7 million dollars [9:49] Why are people dying [12:40] An addictive personality [14:43] Improving mental acuity [15:36] Is an hour a little bit of exercise? [16:53] It's the wild wild west [17:59] And they're called athletes [19:45] What's a sport... [21:31] It's not just the nerds [25:01] 12 hours a day [27:33] Halo on ESPN [31:12] With tight jeans [31:35] 101 Cider House- healthy alcohol??

In this episode, Grant and Heavey are joined by Heavey's wife and Evidence Based Athlete coach, Nicole. Nicole and Heavey share the top questions from participants in their nutrition course including why you should eat that cupcake, macros for vegans and the real secret behind long term diet success. Grant also shares his experiences as a coaching client working with Nicole on his nutrition and training. [1:40] 2000 calorie diet [4:28] Fiber intake [6:57] Where are green beans [8:46] How YOUR body responds [10:49] I want to get hooked up to one of those! [13:03] Experimenting and developing data [16:45] Maintaining habits [19:47] For health or for animals? [21:28] Macros for vegans [24:01] Pea protein [25:06] Do I eat if I'm not hungry?? [29:48] Nutrition challenge reflection [32:28] I ate a WHOLE cupcake [36:50] Only 1 day to sign up

This week Grant and Heavey are joined by listener Crystal to discuss rhabdomyolysis. Crystal shares her experience developing rhabdo and the long recovery process. The trio talks about symptoms, who is at high risk for developing rhabdo and the exercises more correlated with obtaining rhabdo. Finally the group discusses why rhabdo cases tend to be swept under the rug. [2:08] Into the farm in the sky [4:50] GHD Annie [5:53] Rhabdo symptoms [7:37] Scary in the girly parts [12:10] Found guilty [14:04] Greater risk [16:32] Eccentric movement risks [17:56] Soreness vs real pain [20:23] Sweeping it under the rug [25:40] Knowing what to look for [26:57] One mean lady

This week Grant and Heavey discuss how to find a good trainer or coach: -The most important qualities you should look for in a trainer -How to find a good coach -How long you should expect to work with a coach to see significant results Heavey also shares from his experience the toughest clients and the most fulfilling clients to work with...and how to prioritize your goals for success. [3:06] Bring it Netflix [4:07] Makeit.netflix.com [6:26] Netflix and chill [9:30] Convenience [14:54] The best first step [18:22] Knowing how to evaluate a person [20:39] Meeting them where they are [22:34] Your trainer is a douche? [23:54] Removing all possible barriers [26:10] 9% body fat [27:19] Do what you want [31:02] To find that motivation [33:41] So much harder to work with that [36:21] Not getting the results they want? [40:01] Baseline measurements [42:38] Frustrated too quickly [44:00] Ask questions

This week Heavey and Grant switch roles, as Grant becomes the expert for the episode. Grant shares his experiences trying out 6 different meal delivery companies: Blue Apron Home Chef Plated Green Chef Hello Fresh Sunbasket Tune in to find out the best and most interesting dishes, the most health conscious options, the most economical service and the one service Grant does NOT recommend. [1:07] Grant is the expert [4:36] Delivery food [7:18] I forgot where I was going... [10:33] It started with Blue Apron [13:33] 30 meals [15:50] 15 dollar mark [19:19] The most options [24:19] Nothing worse [28:33] Shitty quality [35:33] A lot of material [36:34] Wilted lettuce and oxidized meat [45:54] My only criticism [47:20] Which should I try? [51:00] Knived at Costco

How much SHOULD you be sleeping for body composition goals and health? This week Heavey and Grant dive into the effects of time change and sleep. Specifically, Grant shares data on the impact of daylight saving time on morbidity and mortality. Heavey sheds light on new research regarding the effects of inadequate sleep on appetite, food intake and body composition. Tune in to find out how much sleep is the breaking point for diet and body composition. [0:34] I got a haircut [3:30] Losing sleep [6:30] Less sleep = more weight [7:38] The salience network [11:00] Fat cravings [12:03] Brain pattern differences [13:24] 6 hours or less [14:45] Hormonal changes, pre-diabetic... [16:01] Peeing on a paper! [16:59] Risk of crossing streams

This week Grant opens up with his recent levels of anxiety and stress. Heavey walks thru coping mechanisms and methods to overcome stressors in life... and ways to feel more in control of situations, regardless of your position. [1:11] Learned the habit [3:40] 19% [4:43] Poop on a stick [6:30] Helplessness [8:58] The more you read, the worse you feel [10:51] Loving someone and blaming them [11:03] @fuckjerry [12:48] Keeping up with Facebook [13:18] In & Out [14:30] Politics & Pinot [17:18] You're wrong, no you're wrong [20:13] Beliefs crumble [24:21] To have that perspective [26:32]...And then Metallica [27:01] I woke up in a sleeping bag on the beach!

This week Heavey and Grant get further into nutrition...and what IS the perfect diet? Heavey shares survey results from the most popular diets followed by his email list...and Grant shares Clean Eating Magazine's definition of clean eating. [4:00] Performing well...and old [7:08] Short term thinking [8:06] The best diet [9:23] Evidencebasedathlete.com [10:02] "Clean Eating" [11:42] Meta Analysis [14:10] 12 months in... [14:43] Behavioral support [16:48] The largest driver of weight loss [22:07] What's right for every person? [22:45] Controlling and intense [23:35] I was ready to be friendly [24:20] What is clean eating? [25:09] Know thyn enemies

This week Heavey and Grant talk diets, nutrition and how the sugar industry caused the fat scare. Who can you trust...and what nutrition studies are most trustworthy? [1:11] House shoes and wool socks [3:20] 34 out of 37 [5:10] Twinkies and sh*t [7:43] Mark's Daily Apple [8:32] Shifting blame [9:20] Spotlight [12:59] Pretty shady stuff! [14:12] Demonizing fat [14:33] Who told you fat was bad?!! [15:42] You can eat butter...it's good! [17:07] That's what I'm here for [18:08] Who's paying for that? [21:12] Dead people [21:51] I've got a firehose [22:47] We are the truth

This week Heavey and Grant answer a question from listener Doug. Doug asks how effective sprinting can be for improving aerobic capacity: Specifically, all out 100% efforts as you age. While discussing sprinting intervals and the effects on recovery and aerobic capacity with age, the boys also discuss the health benefits of apple cider vinegar. [2:33] Apple cider vinegar [4:21] 'Cuz I'm strange [4:46] So that's why I'm so sexy [9:30] Improving aerobic performance [11:33] Afterburn effect [13:12] To prevent injury... [15:10] Ah, the air dyne [16:52] A balanced protocol [19:16] The Hour: Cocktail Manifesto

This week Heavey and Grant dive into aerobic vs strength training for weight loss... Is aerobic work the best for dramatic weight loss? What kind of weight training is most beneficial? And why some exercise science studies really suck. [2:19] Grueling strength and conditioning [3:31] A little too hard [6:11] Major bummer [6:40] My pubmed feed [7:23] Why are you lying to me? [9:55] 4 pounds [11:30] Losing twice as much fat [13:03] Training with pre-diabetes [15:38] Who the f*ck is writing their training programs? [16:41] Running shoe people [19:43] You're like, really smart [20:14] The value of aerobic training [22:24] Uber Eats!!

This week Heavey takes the reigns talking about his enlightenment with meditation and how 2 weeks unplugged at a cabin completely changed his life. Grant also shares his unplugged week beachside and his pillars of health. The boys also discuss the bourbon trail and aspirations to tackle the route. [1:14] CrossFit Warpath [2:10] The Bourbon Trail [6:09] Tom Bulleit [7:03] The next fad liquor [9:39] That wasn't me [10:01] 5 pillars? [11:10] Feel like a normal human [13:25] Waking up [14:49] Which drugs were you on? [16:34] You're a crazy person [17:32] That 5th pillar getting in the way [20:32] Staycations [23:16] The most important pillar [24:23] For the people

This week Grant and Heavey talk about weight loss: specifically the effects of quick drastic weight loss (such as in The Biggest Loser). The boys talk about the effects of drastic weight loss on basal metabolic rate and hormones, as well as muscle mass. Heavey also shares research on eating speed and the #1 way you can feel fuller and eat less, with one simple habit. [1:43] Smoke signals [3:36] Evidence based medicine [4:47] He's a boy, but he listens good [7:07] Can't stomach it [9:29] Dropping 129# [11:51] BMR decreased [13:56] Leptin levels [16:01] A long term approach [17:17] More harm than good [18:12] Decreased BMR, more muscle mass? [19:55] A habit based approach [21:04] When hot food goes cold [22:08] Cramming food down

This week Grant and Heavey build on the new year’s resolution episode to discuss the effects of holiday weight gain- and how to counteract its cumulative effects. Heavey shares a recent study on various macronutrient breakdowns to improve satiety. While discussing benefits of HIGH carb diets, Grant also shares a study of average gentlemanly measurements. [1:01] Herbal tea and whiskey [2:28] Less than 1 pound [3:46] Self reporting [4:37] Scotch first, rulers later [5:50] What is satiety? [7:19] Calories per gram [8:51] Nerd humor! [11:21] Lower fat intervention [11:43] Maximizing protein [12:10] Increasing protein, decreasing alcohol [12:42] One small thing

This week Grant and Heavey kick off their first podcast of 2017... and it's all about goal setting. While 90% of people fail to achieve their new year's resolutions, there are tricks to ensure you're headed for success. Grant shares his personal goals for the year and Heavey helps him dial in on his ambitions to set up for a successful 2017... with the lights on. ;) [2:16] GNC Settlement [2:56] DMAA [4:57] All smiles & scotch [6:22] I can’t be more attractive! [7:49] Measuring with the lights on [8:40] 90% fail rate [10:47] How to set up a dietary goal [12:25] Where can I get the biggest wins? [13:28] Dan John [15:01] S.M.A.R.T. framework [16:06] She eats like a 6 year old [17:50] Whole on my own [19:22] We love you

This week Grant and Heavey are joined by listener Elizabeth to discuss Blue Apron and other meal delivery services. Elizabeth and Grant share their experiences with Blue Apron while Heavey reviews other meal delivery options available for the paleo/gluten free crowd. After meal planning, the trio enjoys a pour of Lagavulin 16. [1:44] Playboy attitudes [3:06] That sensitive side [5:01] That cooking dinner thing [6:46] Blue Apron [8:32] You pick 3 [11:37] A unique perspective [12:41] Churning butter & shit [13:20] Parsnip? [13:49] Living the dream [15:26] That's where it gets dicey [18:30] Other companies [19:05] Prep Dish [22:26] Reducing stress thru the week [24:40] Ice Age Meals [26:03] What can you prioritize? [27:30 Experience with meat [29:05] Burn, Jill! [30:33] Lagavulin 16

This week Grant and Heavey dive into artificial sweeteners. Are diet sodas safe? How to they affect your metabolic function and your gut? Heavey shares new research on the topic which indicates the negative effects of artificial sweeteners on blood sugar regulation... and the mechanism behind this effect. [0:40] My favorite meal [2:05] Sous Vide [3:13] Yum all the way thru [5:27] Real and fake sweeteners [7:45] It starts in rats [8:50] How well blood sugar responds [10:19] Sugar rats [12:19] Gut microbiome [14:52] Implanted the poo [16:59] Diet soda and weight gain? [18:26] A personal experience [19:00] She would not catch my poop [21:20] Biodome