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

This week Grant and Heavey talk warmups. Grant shares his struggle to warmup before his lifting and basketball and asks Heavey for recommendations. Heavey shares the 3 essential pieces to a warm-up, both for performance and safety. Beyond the basics, Heavey discusses how your warmup should vary based on the activity you're doing. Finally Heavey describes ways to tailor your warm-up to your specific needs and weaknesses. After getting all warm and fuzzy, Grant drops knowledge bombs on Nikka Coffey Malt Whisky. [2:01] It was called a creek [4:13] Rip my trunks [6:25] I got my workout buddy back [7:28] A rhyme and a reason [9:39] Is it like foreplay? [10:49] Douchey [13:03] You like that leg swing [14:13] Monostructural movements [17:10] Step 2 [18:50] Scarred for life [20:15] Sit on Santa's lap [24:24] My butt is fire [26:31] Bands around my ankles [28:20] Or so I hear [30:04] Nikka Coffey Malt Whisky [ 31:24] Coffey was a dude

This week Grant and Heavey are joined by producer Alice to talk coaching. Alice recently completed her CrossFit L1 coaching certificate and has started coaching at her local box. The trio discusses the L1 course, challenges with coaching and how to become a better coach and athlete. After coaching chit-chat, they enjoy a glass of Longrow Whisky and discuss peatiness. [2:31] Put a smile on your face [4:10] Full-on coaching [6:02] Usually when someone throws up [9:51] Give 'em the cues [13:01] Brandon's transformation [14:27] A sentimental thing [17:50] Communication [19:18] Getting Ready [21:15] You make my life difficult at every turn [24:55] That's why she married me [26:37] A great coach [27:10] Longrow

This week Grant and Heavey take on a Women's Health article: 5 Scary Things That Happen When You Eat Too Much Protein. The boys break down each of these 5 points using nutritional science to cut thru the bs and highlight the real truth behind protein. Heavey also reviews bioavailability and amino acid profiles of various protein sources. After debunking protein myths, the boys discuss peaty young whiskeys and their pallet changes over time. [0:52] I just wanna dance [3:33] 5 scary things [4:56] My mood feels divey [5:53] This gets a little sciency [7:21] Protein? or eat fiber [9:41] The worst [11:13] But it's sciency [13:06] That's what she said [15:11] Beef vs Soy vs Oats [16:38] Animal support [17:33] Making hats! [20:37] Quintessential Peaty

This week Grant and Heavey take on a listener question from Mitch, a high school teacher and track coach: What should high school kids be eating? Heavey and Grant both discuss their own nutrition during their childhood... and the many years it took them to find real food. Breaking it down from their own journey, they discuss the most important foods teens should be exposed to as well as the nutritional needs of a high school athlete. While chatting about grub, the boys enjoy Bowmore the Darkest 15 Year. [2:21] Different than adults? [3:15] That's how my parents role [5:54] Rolling with the homies [9:09] Those vegetables are trash [10:01] Round and getting rounder [11:41] Luckily I turned the corner [13:40] High school athletes [15:29] Tornadoes and BBQ [17:15] Pizza is a vegetable [18:43] The glory days [21:00] Winning and boning [22:07] How to learn about what you're drinking [23:00] Bowmore the Darkest

This week Grant and Heavey talk sugar. Whether it's good or bad, Heavey dissects sugar down to it's molecular composition and how each type of sugar affects the body. The boys discuss the research behind sugar and the facts and lack of facts demonizing it. Finally, while sitting beachside, Grant shares his secrets to finding good deals on scotch at the liquor store, regardless of where you live. [1:10] Half a banana [2:31] Foods aren't good or bad [5:00 High Fructose corn syrup [6:29] Uptooken [7:02] Adding bulk to your poop [8:01] Boobs or Booze? [10:23] Addictiveness in rats [12:28] No satiety it that [14:55] Seven bottles of scotch [18:27] Is there a liquor store benchmark? [21:54] Master of Malt

This week Grant and Heavey talk about the most important factor for nutrition success. As a matter of personal priorities, the boys beg to differ greatly on the best way to achieve consistency. Heavey shares his secret to success- weekly meal prep to save time and ensure quality food choices. Grant detests meal prep and has his own methods of a consistent diet of quality food. After hashing it out, the gentlemen further discuss Grant's recent trip to Scotland and his biggest takeaways from multiple distillery visits. [2:33] Doodies [6:05] On Sundays, we prepare [10:30] I'm envious [12:13] Starts the saliva going [14:51] Quick and easy food [15:55] The kitchen is the heart of the home [17:14] Motivation ebbs and flows. [18:32] On the weekdays we ignore eachother [19:41] You in the bathtub [20:59] The biggest awakening [23:52] Want some water with that?

This week Grant and Heavey are joined by special guest Alberto Galvan, athletic trainer, CrossFit coach and movement analysis guru. Albert talk to the boys about injuries, rehabilitation, and the importance of proper movement for lifelong fitness. The boys dive into MAVA Athletics: a mobile athlete video analysis company where Albert and a physical therapist review client-submitted movement videos, assess movement dysfunctions and prescribe rehabilitation exercises for motor control, strength, endurance and movement issues. While discussing how to move pain free for a lifetime, the gentlemen enjoy Glenlivet 12 year. [2:10] Ye Olde Gym [4:49] Sleeping more makes your ___ bigger [5:39] Because of my wife [6:35] I trip all the time [9:19] I'm staring at their feet, dude [11:52] It's all about me [15:54] MAVA to the rescue [18:51] Movement screening [20:46] It's like Sherlock [23:22] Hoo-mans [25:33] Own what you know [31:44] Pretty boy [34:11] If you want expert feedback...

This week Grant and Heavey are joined by Eric LeClair, owner and founder of one of the first CrossFit gyms in Southern California. The boys discuss how the sport of fitness has changed over the last 16 years since Eric first encountered CrossFit, and his last decade as an affiliate owner. From the OG days of beer and buddies hanging out at Aromas, to the present day Reebok CrossFit Games, Eric shares his stories and adventures coaching and running a box. [1:38] 2003 Birth of an Affiliate [3:20] Master of Fitness [4:21] Grant and Heavey hit P90X [4:45] Straight up Jane Fonda [6:30] CrossFit Community Then and Now [8:25] Nicole Doesn’t Miss the Boat [9:23] Team 9 Moms [12:05] Who were the Crazy People CrossFitting in 2006? [13:40] How The CrossFit Games Changed Everything [15:15] Selling Beers and Testing Fitness [21:23] Grant Goest Back to the Fundamentals [23:00] Don’t Tell Me How to Run my Business [24:45] Surprise Phone Call from my Realtor [25:15] Open Up in My Backdoor [27:10] The Negative from the Growth

This week Grant and Heavey are joined by Nathan and Alex from Level Method Gym. Nathan talks about his invention to assess athlete fitness via a system of colored levels. Similar to martial arts, Nathan's level method helps athletes stay engaged in their individual growth via a belting system layered on top of fitness. While discussing white, orange, blue, and purple, Heavey nerds out on its effect on gym owners and coaches ensuring athletes are progressing in their training. [1:34] DUTCH test [3:15] One of the smartest guys I've ever met [6:41] Level Method Program of Athletic Progression (MAP) [10:01] Focusing on yourself [13:13] Everyone has a belt [16:48] Modifying training [19:45] Controlling the coaching atmosphere [22:50] An obsession [25:12] Framework for the program [29:01] A baby goat in the backyard [30:55] Nerd gym owners unite

This week Grant and Heavey discuss a listener question regarding training peaks and aging. Listener Ed has been following the CrossFit Football program, but has recently felt achy and slow. Wondering if this is due to his age, Ed requests advice on how he should adjust his training to continue seeing PR's. In response, Brandon dives into the nitty gritty of health vs performance, athletic peaking and training programs guided by individual goals. While sipping on Tx Blend Whiskey, Grant shares Brandon's greatest moment in Texas... involving a soft-serve machine and a restaurant-filled round of applause. [2:33] We're like, really great [5:07] Blah blah overtraining [7:00] Under-recovering [9:59] Why is that a terrible idea? [11:39] Sh*tstorm of health problems [13:36] Tx Blended Whiskey [16:43] Alcohol, then honey [19:44] Soft Serving

This week Grant and Heavey sit down to further discuss the 5th pillar of health... While Grant is still holding strong that sex should be the 5th pillar, Heavey shares results of a recent meta-analysis on the effects of social interaction (or lack of) on death rates. Knee-deep in Cider beverage consumption, the boys discuss the effects of "placebo friends", social media friends and how a deficient social support compares with smoking in terms of health detriments. While hugging it out, Heavey and Grant share their tasty take on hard ciders. [1:25] BrandonDon [2:23] Sit here, drink booze & get healthy [5:11] Placebo friends [8:45] Suck it [10:54] I just got emasculated on the air [13:03] It's like college all over again [14:27] People at work suck [17:18] A stress coping mechanism [18:41] A big, strong, stiff pillar [19:50] Frufru gut belly [21:46] Austin East Ciders

This week Grant and Heavey discuss a nutrition article submitted by a listener...from Harper's Bazaar magazine. (No, that's not a typo.) The article references a study from Cell Metabolism on fasting, and claims reducing caloric intake 5 days a month by 50% reduces risk of heart disease and cancer. Heavey gets fired up on the topic with his opinions on life span vs health span and the nitty gritty of the study. After chatting fasting, eating like an a-hole, the lemonade diet and fasting longevity, the boys bring it back to Heavey's favorite 4 pillars of health. [2:11] The Shining [4:58] I'm prepared to be blown away [8:48] Whatever other heart things [9:21] Eat like an a-hole 25 days a month [10:27] Life span vs Health Span [14:05] Boils my blood [16:29] How to maximize return [18:57] Gwyneth Paltrow's whiskey [20:06] Two weeks in Scotland

Episode 72 Show Notes This week Grant and Heavey share more excerpts from their interview with Dr. Kirk Parsley, former Navy Seal, physician and sleep expert. Heavey picks Doc's brain on our current healthcare system and the notion of Health Care vs Wellness Care. Dr. Parsley shares what he learned and DIDN'T learn in med school and the challenges associated with our current medical system. While discussing how financial intelligence and car tires relate to health care, the boys enjoy Deveron 12 year whisky. [3:08] Completely compartmentalized [4:04] They do disease care [8:39] Run this lab. Give this pill. [12:25] Completely failing [13:53] Personal responsibility [16:02] The true value of CrossFit [19:54] You know you're missing a tire [21:30] The Deveron 12 Year Whisky

This week Grant and Heavey share an interview with Dr. Kirk Parsley, former Navy Seal and sleep expert. Dr. Parsley sat down with Heavey recently for an in-depth discussion on all things sleep, including how it can make your weiner fall off. (True story.) Doc Parsley shares the effects of sleep deprivation on health including blood sugar dysregulation, increased cancer risk, and overall performance decline...in the bedroom and in the gym. After referencing South Park, the gentlemen discuss the effects of blue light and evening electronic use on sleep. Finally, Brandon reviews his experience using Doc Parsley's Sleep Cocktail and its effects on his sleep quality. [3:18] Someone that influenced this podcast [5:52] Sleep is for the weak, right? [11:00] Sleep deprivation to interrogate people [12:39] It's like compounding interest, but the bad kind [13:04] But in 30 years I'll be a millionaire [15:28] Shift work is a carcinogen [17:43] Decreased insulin sensitivity by 30% [22:06] I certainly came easy [25:38] Blu

This week Grant and Heavey answer a listener question: Listener J.C. is 6'3 ~170# and looking to put on mass. To discuss skinny dude gains, Heavey and Grant are joined by Heavey's training and nutrition client Julian. Julian shares his tips and tricks for muscle gain, food prep, and his secret go-to meal post workout that helped him put on 50 pounds of muscle at 12% body fat. After getting into nutritional nitty gritty, Grant helps Julian find the best unique whisky for gifting. [1:42] Did you win yet? [3:43] Help a skinny guy out [6:32] It's a long story [7:05] 12.4% body fat at 295# [9:31] My sleep schedule became top priority [14:04] Fixed intake regularly [16:29] TDEE [18:56] Take it as seriously as your training [20:56] Tips and tricks [24:11] It's hard work [27:43] Nikka wins

This week Grant and Heavey dive into a personal health issue... Heavey's leaky gut and Raynaud's disease. The boys are joined by Heavey's wife and pharmacist Nicole for her clinical expertise to discuss his "purple toes" and the paleo autoimmune diet. They debate epigenetics and the connection between intestinal permeability and autoimmune disorders while sipping mimosas again on the beach in Puerto Vallerta. [2:15] What's going on with your toes, man? [5:30] Fallback diagnosis [6:16] You still kissed them [8:30] Angry guys in your bloodstream [10:30] Permeable gut [11:20] Eff- you toes [16:24] That would actually help [18:50] Do you not like pharmacists? [20:55] Epigenetics [22:57] Toes are falling off [25:10] Poop in my blood [25:45] Paleo autoimmune diet [26:40] Your toes like the beach

This week Grant and Heavey are joined by Grant's wife Jackie. The trio discusses S.M.A.R.T. goal setting and the secret to achieving your fitness related goals. Heavey and Grant dive deep into Jackie's physique goal to get at the heart of her motivation...and what's kept her from achieving this goal in the past. While chatting goals, abs, and revisiting fitness personality types, the boys enjoy more vacation mimosas with their special guest. [1:52] However... [3:18] Jackie-boo goals [3:55] From I want this to I am this. [5:11] Why we see such a huge failure rate [8:44] What do I need to do? [11:25] How I feel [13:45] S.M.A.R.T. goals [15:50] A Young Lass [17:20] Serious footsies [18:24] Cuddling is my favorite [21:34] Everything's good [22:05] The goal is to keep the goal the goal [25:02] Thriving around other people

Vacation = WOD or chill? This week Grant and Heavey are joined by Heavey's wife Nicole, otherwise known as the travel wod queen. Nicole shares her reputation for her consistency with workouts, especially creative vacation wods- anywhere, with any equipment (or lackthereof). The crew discusses appropriate travel wods for different individuals- who should work out on vacation and who shouldn't... and the number one rule of vacation workouts: stress relief. From lunges on the sand, to air squats and burpees on a boat, to canine carries in Hollister Ranch, the group discusses Nicole's most notorious vacation sweat sessions. This episode is appropriately recorded on vacation while sipping Mimosas and enjoying the ocean view. [2:20] If Nicole had a superpower... [4:11] It's my mimosa [8:00] Getting a decent workout [9:08] Back to the pillars of health [10:23] Grant's way to de-stress [11:22] Ironman hydro-boots [14:58] You're pretty outside too [15:41] I tried the hugs [17:48] I have a scrapbook [19:57] You did it

This week Grant and Heavey are joined by 3-time CrossFit SoCal Regionals competitor and owner of CrossFit 626,Pam Eamranond. The boys delve into what motivates her, her current weekly training routine, her history of overtraining, and finally, her secret that puts her at the top of the leaderboard. [1:14] Welcome Pam [2:36] I was there as a spectator [4:15] You don't need to be humble [6:17] It takes more than genetics [9:40] Active recovery and rest days [12:14] Basketball, tennis, waterpolo, swimming [14:49] Surrounding yourself with top athletes [16:52] I haven't checked the leaderboard [19:45] I hate losing more than I like winning [21:25] What's the secret [23:10] I'll get you there Brandon

In this week's episode Heavey and Grant talk about athlete nutrition: specifically Paleo for athletes. Heavey discusses the biggest problem with Paleo athletes: undereating- which can in turn hurt their performance, recovery, and ultimately their health. Along the same lines, Heavey talks about the most important macronutrient for athletes as well as how to calculate your individual caloric needs. [2:23] Substantially undereating [3:47] Athlete category [4:54] The idea of overtraining [6:26] Girl group [8:41] Replacing with whole foods [9:16] How many calories are you consuming? [9:57] Today I had a muffin [13:03] Harris Benedict [16:54] You resist me [18:20] Glenmorangie Lasanta