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

This week Grant and Heavey get into the theory of eating for your genes. Is genetic testing helpful for determining your best type of diet and macro plan? What other factors come into play when diving into the world of DNA sequencing? The boys discuss whether the current testing available is worth the financial costs, and why the movie Multiplicity might just explain it perfectly. [1:09] Howlin' Rays [3:53] It's like story time [5:17] Coming for your lunch [8:13] The genetic thing [10:53] The Exposome [11:29] Multiplicity [12:41] Expression of genes [13:47] Super tight genes [14:17] Camel Tail [16:13] Not the way your genes work [17:28] The less sexy version of the song [19:01] Brave New World [20:43] Idiocracy

This week Grant and Heavey and joined by Heavey's wife, Coach Nicole, to answer a listener question. Listener Stacey has been dealing with a persistent case of plantar fasciitis for several months...and so have several of her friends. What gives, and how do you overcome this pesky foot pain?? The trio dives deep into what causes plantar fasciitis, at home remedies, proper footwear and rehabilitation exercises for this common condition. On another note, Grant also shares interesting research on MDMA and its positive effects on PTSD treatment. [1:05] One good human [1:58] Bandanas with vaseline [4:08] Even a single dose [4:56] Now you’re playing it cool [7:10] Plantar Fascia [8:29] Poor form or footwear? [10:31] Acute or chronic? [12:46] Supportive shoes [14:23] Getting the right help [17:09] Full submersion ice bath [17:53] Only 45 degrees [20:13] Fixing the fascia [21:38] Not the greatest first step [22:52] Hip and glute exercises [23:17] Supported Band-aid bubble [24:32] The point

This week Grant and Heavey chat with guest Jenna all about birth control...specifically oral birth control pills vs IUD's. The pros and cons are discussed regarding exogenous hormonal therapy as well as the effects of different methods on health and performance. [0:56] Hi Jenna [1:30] Scrotox [1:56] Tight, solid balls [4:19] Camel balls [7:09] The pill... [9:39] Variation [10:10] Chemical imbalance [11:07] Changes in nutrient status [11:55] Vitamin deficiencies and anemia [13:40] IUD's and the Affordable Care Act [17:02] Much worse [17:53] Livin' the dream [21:51] Put a stick up there [22:24] Copper toxicity [25:01] It's a depression [26:30] Insert sweet potato [28:58] We want to be sensitive

This week Grant and Heavey look into multivitamins...and why they shouldn't be for everyone. Heavey dives into why a daily multivitamin might actually be harmful, the effects of high dose vitamins, and why the vitamins in your energy drink and cheap supplements may not be the answer to resolve deficiencies. After chatting supplements and vitamins, the boys enjoy Talisker Storm Whisky. [1:10] Can energy drinks give you hepatitis? [2:13] 4-5 Energy drinks a day [3:58] Like cocaine [5:24] The whole multivitamin thing [6:21] No benefit whatsoever [9:11] Folate vs folic acid [11:14] Men's vs women's vitamins [12:23] If you're not monitoring blood levels... [14:04] Calcium and atherosclerosis [16:03] Pay increase! [16:44] Give me a call [18:15] Magnesium is tough [18:47] Pump the breaks [19:11] Talisker Storm

This week Grant and Heavey host a live audience show to celebrate their 100th episode. The boys open up to answer health/fitness/scotch questions from the audience: Can you catch up on sleep? What are the best sources of protein for pregnant pescatarians? What's the best scotch for a novice scotch drinker? Meditation- what's the science behind the practice? Who should and shouldn't supplement with vitamin D? ... And coffee- how much is too much? Tune in to hear about these questions and more. [2:15] Working all the angles [2:41] 2 Years!!! [6:30] What we've learned about scotch and fitness [9:41] Can I catch up on sleep? [11:05] Chemically altered your state of being [14:07] Vitamin D toxicity [15:45] Self-regulation [17:38] Pregnant women and exercise [20:40] Sperm count with exercise and drinking [22:17] Fish intake and mercury [25:09] Best sources of protein for a vegetarian? [28:08] Eat meat and drink scotch [31:02] Scotch and water [34:42] Science-y stuff about meditation [39:03] Coffee- how much is too

This week Grant and Heavey talk all about cholesterol: the good, the bad, the misunderstood, and why typical cholesterol labwork is missing the whole picture. After chatting lipoproteins, the boys get into the finite details of the perfect Bloody Mary. [2:01] Aka- poopy problems [6:12] Creating cell membranes [6:57] LDL and HDL [7:27] Skurd of water [8:13] The lipoprotein is the ship [10:26] Triglycerides [10:51] When the ship crashes [11:23] Potential heart ache [13:18] LDL particle count [14:19] HDL to total cholesterol [17:09] Family history [18:20] Metabolic dysfunction [19:33] Hyperresponders [24:09] Bloody Mary [24:18] ...And then I met you

This week Grant and Heavey continue with the calorie debate, this time focusing on fixing the most prevalent issue among athletes --> under eating. Heavey discusses the survival mechanisms caused by under eating and long term health consequences. Getting into the details, Heavey explains reverse dieting with a step-by-step approach to incrementally increasing caloric intake, finding maintenance caloric levels, and how to begin a cut. [1:04] Playing with my wood [4:08] Monster mud! [5:18] rsvp@strengthandscotch.com [8:00] Under eating [10:50] Volume of food [11:50] Donuts! [13:11] 1500 to 2500 cals/day [14:01] Again, boning is NEAT! [15:20] Reverse dieting [17:35] Your organs [20:06] Working your way up [21:21] Then you can do a cut [23:20] It depends, it depends!

This week Grant and Heavey discuss how to improve conditioning for sports. Specifically, Grant wants to know how to improve his conditioning for basketball. Heavey breaks down the types of energy systems and shares the best methods to train each system based on the needs of various sports. He also discusses the best tool for training the phosphocreatine system and designs a training plan on the spot for Grant's basketball conditioning targeting the PC system and the aerobic system with the minimum effective dose. Finally the boys chat about the upcoming live 100th episode with Blue Label for all! [2:10] 22 for 22 Challenge [4:49] Conditioning for sports [6:28] Real fast, then slow [7:31] ATP systems [10:06] Improving recoverability [13:01] A common question [13:09] Tabata? [16:06] Planking so hard [18:09] Assault bike or running [19:45] Strength training vs power training [21:00] Minimum effective dose [24:07] RSVP for the live episode!

This week Grant and Heavey dive into the calorie debate... do calories matter? Is quality or quantity more important? Heavey discusses the notion of energy balance and calories in vs calories out, how you can increase your basal metabolic rate and why no two people are alike with their caloric needs. After getting deep into resting metabolic rate and thermic effects of food, Grant shares his new non-scotch go-to beverage- the martini...and how to make the best martini on the block. [2:05] It was a big day for me [4:01] Calories don't matter? [5:10] Why isn't it working now? [7:35] Our bodies have evolved [9:48] Energy stored in food [10:43] FDA food tolerance [13:31] Donuts vs whole foods [15:26] They're all very hard words [16:20] Growing huge brains [18:59] Resting metabolic rate [20:57] Thermic effect of food [21:55] Meat sweats [23:37] A compounding investment [24:21] Boning is NEAT [27:02] 100th Episode [28:12] RSVP! [30:25] A martini to get in the mood [31:38] Is that what James Bond orders? [35:14] The

This week Grant and Heavey talk about nutrient timing. Heavey shares his thoughts on macronutrients and supplements pre and post workout, as well as what you should be eating in the morning and bedtime. He also dives into when you should be taking BCAA's vs whey vs casein, and when to eat your carbs and fat...and whether your pre-workout supplement is a crutch. After getting into the nitty gritty of nutrient timing, it's hot toddy time. [1:54] My recovery drink [3:21] How much you're consuming [5:21] Sufficient amino acids [7:01] Whey isolates [7:49] What about the banana? [10:57] 24/7 protein [13:45] Chocolate pudding casein [14:43] Intermittent fasting [15:42] 30g with breakfast [17:11] Pump you up! [18:03] Hot toddy time [19:27] It tastes like a hug

This week Grant and Heavey are joined again by Mike Ritter, founder of the Result Cult and author of Balance Stress EBook- nominated EBook of the year by Paleo Magazine. Mike talks about the effects of external stressors on the adrenal system and the role of functional diagnostic practitioners in improving health. Both Mike and Heavey share their experiences as FDN providers ...and how a rock in your shoe relates to healthcare. Finally, Grant asks for clarification on the effects of alcohol on the adrenals. [0:52] How you doing, Mike? [1:51] Hangovers twice as bad [2:44] You were our first [4:43] Ebook of the year [5:34] Health vs sport [6:13] Smosh-Fit! [8:22] Functional Diagnostic Nutritional Practitioners [10:46] Metabolic dysfunction [13:05] Hormone balance [14:57] Headspace [15:58] What is adrenal fatigue? [18:13] Catabolic hormone [20:15] Why can't we say CrossFit? [22:02] Fight or flight [23:40] Is there any truth in it? [26:31] BS debates [29:23] A rock in your shoe [34:15] A Grant experiment

This week Grant and Heavey answer a listener question from IG fan @seabassquats: How to to properly bulk for muscle mass gains. The boys dive into how to address your nutrition for maximal muscle gains, supplements, as well as the number one factor for increasing muscle mass in your training. After diving into bulking, the boys answer another listener question regarding scotch: What are the best cheap scotches on a budget. Grant shares his top recommendations for quality scotches under $30. [0:50] Seeing you look all swole [1:51] Live Episode Nov. 5th! [3:08] Kick his ass seabass [5:24] Lovable freak [7:23] The whole hangry thing [11:21] Start with 10% [13:33] Protein is a big factor [14:37] I think I just burped [15:40] Total volume [16:41] Straight lifting [17:20] Body awareness [19:33] What about supplementation? [20:36] Protein and creatine [23:19] Quality cheap scotches

This week Grant and Heavey chat with listener Chad about his fitness. Chad is a 40 year old firefighter and father who is stuck in a strength plateau. He's looking for a training program and lifestyle tweaks to maintain general fitness both for longevity and for his functions as a firefighter. The boys dissect his current lifestyle and training to determine the best training program template, sleep hacks for his shift work and nutritional recommendations to keep him fine tuned without counting macros. After coming up with a plan for Chad's 4 pillars of health the gentlemen get serious discussing Chad's palate- and how he can develop a taste for the nuances of various whiskeys. [0:39] Hi Chad [4:54] To be fit [8:13] Longevity for sure [10:16] German Body Comp Program [14:49] 4 days a week [16:06] Sleep is the other one... [17:02] Shift work is a carcinogen [19:47] Napping? [23:58] Fill our tummies [25:15] The number one factor [27:50] My fitness pal [28:39] I bow to the captain [30:00] How to taste scotch [31:

This week Grant and Heavey check in with Arpie and Hrag on their garage gym buildout. The group discusses the equipment purchased, what they are using, how often they're actually training in their garage gym and what they wish they had in their garage. [1:58] Weird [4:48] How much have we saved? [6:17] The routine [7:51] The intensity piece [11:03] Squat stand [14:15] All See's chocolate? [15:53] Hip Thrusts [16:13] You brought sexy back [18:02] Knowing thyself [19:57] Heavier weights [21:16] Nothing makes a wife happier

This week Grant and Heavey sample a vegan meal replacement shake: MacroFuel. The boys discuss the nutritional content of the shake, the palatability, and who would benefit from consumption. Getting deeper, Heavey discusses his true thoughts on meal replacement, the methodology behind chewing and saliva release, and why we all need to take a chill pill. After chatting meals and replacements, the boys move onto the science behind Heavey's favorite gluten free beer: O Mission. [3:13] Brandon's first meal replacement shake [4:04] Burnt popcorn [6:35] Pre/Post workout [9:19] This is the quickie [11:21] Sous Vide Rib Eye Cap [12:58] I'm salivating [14:31] Clumpy [16:52] Time saving [20:33] Fast food diet deficiencies [22:05] Calm the f down [23:15] Meal hygiene [26:02] We're kinda nerdy [27:31] Bad poopsies? [29:54] O Mission

As a follow-up to last week's episode on the Olympics, this week Grant and Heavey talk about the ancient Chinese practice (and a Michael Phelps go-to recovery method), cupping therapy. Heavey breaks down the practice and discusses whether there is science to back up the results. Diving down the rabbit hole, Heavey shares a variety of studies regarding the placebo effect and the potency of the mind-body connection. After geeking out on studies and sugar pills, the boys enjoy two different Dalmore Scotches. [1:16] November 5th rsvp@strengthandscotch.com [2:57] We are brothers [4:44] Not his jock strap [6:09] I've never been cupped [7:40] Sea monster [8:50] Grant's turtleneck story [10:25] I'm just a guy [13:15] Placebo effect impact [15:30] The mind-body connection [17:42] Ethical conundrum [18:40] ED from sugar pills [20:18] Blue pill and the soccer team [22:01] Big Jesus [24:12] Removing toxins [26:09] It's the most important [26:51] Cup some scotch [27:14] Dalmore 12 Year Highland Single Malt [29:53] Dalmore

This week Grant and Heavey tackle the Olympics. The boys talk about the addition of newer sports and events to the Olympics, as well as criteria for what constitutes a "sport". Grant shares fun facts about the history of the olympics, what the gold medal is really made of, and why the marathon went from 26 miles to 26.2 miles. Finally, the boys announce their upcoming LIVE 100th episode: at CrossFit 626 in Pasadena, CA. [1:13] An awesome day [2:46] You're the fun guy [6:48] Phelps Gold [9:17] TV is a big reason [10:38] 3.1 billion people [13:53] Only in Rio [18:10] This event [19:19] No real teams [22:25] Gold medals aren't gold [25:55] Saturday November 5th

This week Grant and Heavey get personal and talk poo. Specifically, Heavey dives into poop testing and gut health. Heavey shares his experience with fecal testing for his own personal health, his results, and the protocols he has used to improve his gut flora and his overall energy. After chatting dysbiosis, yeast overgrowth and probiotics, the gentlemen talk about the differences between whine storage and whiskey storage. Grant shares his tips to ensure your whiskey is stored in optimal conditions. [1:37] Everybody Wants Some [2:33] I just really love pooping [4:48] Clue in your Poo [6:27] Skidmarks were not sufficient [8:42] H. Pylori [9:49] Insufficiency dysbiosis [11:18] My yeast infection [12:33] Brain function is better [14:36] Prebiotics and probiotics [15:01] Just poop today [18:03] Heat and sunlight

This week Grant and Heavey discuss FAT. Not the macro, but actual fat cells: what they do, the hormones involved. Heavey dives into the meat of caloric deficits for fat reduction as well as the importance of reverse dieting for metabolic health. After chewing the fat, Grant shares the most important ingredient in scotch and renames the 5th pillar of health. [1:01] Feel like a man [2:43] Pop Tarts- YES! [5:06] Leptin [6:51] Diet intelligently [8:05] It's like boiling frogs [9:09]Reverse diet [12:49] Scotch raw materials

This week Grant and Heavey discuss the secret behind motivation, both in fitness and life: Gamification. From the gamification of fitness with CrossFit, to gaming habits like productivity or even smoking cessation, the boys run through methods to improve compliance and develop intrinsic motivation to achieve goals. While figuring out how to gamify life, the boys enjoy homemade mojitos with mint fresh from Heavey's yard. [1:53] Origins of the Games [3:14] Gamification [4:58] The community or gamification? [7:07] The brilliance of CrossFit [8:16] The Whiteboard [12:30] 10,000 steps [13:21] Zombies run [15:40] You salivated [17:55] The Seinfeld Method [21:04] Prize at the end [25:12] Little bits of dopamine release [26:50] Mojito muddlin'