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

In this week's episode Heavey and Grant talk about the ins and outs of the Texas Method Strength Program: What this strength program entails, who would respond best to it, and rep schemes involved. Heavey also discusses variations of the Texas Method, the difference between rep schemes for building muscle vs pure strength, and everyone's favorite glute ham raises (for hamstrings like Hercules). After chatting strength cycles, Grant shares his secret flu reliever: the Hot Toddy. [1:56] Close relationship [3:40] Nothing magical [6:10] Strength or muscle? [8:50] 90% of 5RM [10:14] Glute Ham Raises [12:02] Intensity Day [13:15] Intermediate-hood [14:48] You are magicable [16:25] Who should be doing this? [20:15] A weak f... [22:10] Coughing for exercise [23:22] Who can go the longest [24:19] Hot Toddy Time

Heavey is joined by producer Alice for this week's episode to answer listener Jonathan's questions regarding intermittent fasting. Heavey delves into the details of intermittent fasting (IF): What is it. Who should do it. Who shouldn't. Heavey also discusses his personal experience doing intermittent fasting for a year- from less "hangry" moments, to fat loss and muscle gain. Finally, Heavey discusses the timing for intermittent fasting: when you should train, when you should fast, and if there are any supplements required when training in the AM and fasting all morning. [3:15] Listener question: Intermittent fasting and meal timing [4:23] Hormetic stressor [5:36] Where is the depends? [8:20] High stress life [10:40] Squeezing eating... less [11:22] Hangry moments [13:13] Survival mode [16:00] Catabolic activity [17:35] Go water! [20:32] Don't be that guy [22:12] Autophagy and longevity

This week's episode comes at you from a bachelor party on Bourbon street in New Orleans. Grant and Heavey are joined by groom-to-be and friend Razi, who also happens to be a radar scientist specializing in scientific studies. Razi picks Brandon's brain on the field of nutritional studies: what's solid, what's biased, and why. While living it up in the Big Easy, the boys discuss the #1 problem with nutritional studies, the gold standard of studies, and the theory of "good vs bad" foods. After geeking out on science, the gentlemen recap their weekend of beverages on Bourbon street, their buddy system for weekend survival, and why Brandon sent a lost and lonely Grant pictures of himself eating pizza. [1:17] I'm a scientist [3:14] Everybody's got a study [4:36] Does ice cream cause shark attacks? [5:28] Correlation chaser [7:57] Skepticable [11:15] Bad foods? [13:10] Recall [15:44] Interpreted by journalists [18:08] The gold standard of studies [22:10] Financial influences [23:20] Beverage highlights [26:48] Budd

This week Grant and Heavey are joined by fellow fitness friends Arpie & Hrag. After CrossFitting at a local box on and off for 5 years, A&H are ready to turn their garage into their own personal lifting facility...but they need help selecting equipment and planning out their space. Brandon and Grant talk to them about their true motivation for working out at home, their budget, and the essential pieces of equipment they should absolutely have in their garage gym... and their recommendations tally in WAY below the couple's budget. While discussing fitness toys, Basil Haydens Bourbon is enjoyed. [2:51] The garage [3:57] Yoyo fitness [8:43] Bi’s and tri’s [9:50] Netflix and chill [12:45] What’s your home goal? [16:07] Little pieces of fat [17:40] The budget [20:12] Snatching 350 [23:13] The best piece of equipment [25:05] Your interest is interesting [27:25] Folding squat rack [33:19] Versatility [36:40] Two dudes [37:24] My brain just exploded [40:51] Hot & healthy [42:20] Basil Haydens Bourbon

This week Grant and Heavey are joined by their friend Mahea. Mahea shares her recent journey from unfulfilled desk jockey to culinary chef- all the while losing 70# in the process. Always inquisitive, Grant probes for her secret: from a strict vegetarian CrossFitter, to a "mostly vegetarian" pastry chef yogi/runner, (yes, in that order) Mahea takes us on her journey of finding her physical and mental strength. While talking transformation, the boys introduce Mahea to Johnny Walker Blue label during this episode...and she's a fan. [1:01] Welcome Mahea [2:01] He was my first [4:45] Mostly vegetarian [6:23] I'm going to need some new bikinis [9:12] Cook it. Lick it. [9:33] Put the meat in my mouth [12:10] Mental health [15:26] I'm in awe of your attitude [16:13] There is no secret [20:09] Is that syrup? [23:51] Confidence factor [26:32] Moment of clarity [28:55] I have 100% control over that [31:43] The year of mental health [34:05] Johnny Walker Blue [35:33] So on Fleek!

This week Grant and Heavey are joined by friend, CrossFitter and chiropractor Dr Chung Lim. Chung shares his expertise in treating CrossFit athletes with active release technique (ART) and how it differs from traditional manual cracking manipulations. He also reveals the most common injuries he sees among the CrossFit crowd and how to prevent them. From biceps tendonitis to shoulder impingements, to lower back tweaks, the boys discuss the ins-and-outs of how to take care of injuries...and how Brandon involuntarily skips down the street after his ART sessions. Chung also reveals his secret passion: craft beer drinking. The boys share bourbon aged beer and chit chat about Chung's Craft Beer Drinker's Instagram group. [1:30] Meet Dr. Lim [2:20] Active Release Technique, ART [4:18] My body feels brand new [5:30] Movement + contact [8:15] Shoulder injuries [9:04] Correcting movement patterns [12:01] Legendary [14:27] Scale vs Intensity [16:20] Quacky [19:56] Maintenance work [24:01] Hanger 24 & Bourbon Aged Be

As promised, this week is an update on one of our most popular episodes: Phil and JV return to the show to talk about their return to CrossFit. Why they left, why they came back, what's keeping them going...and what's different this time around. After discussing the CrossFit circle of life, the boys discuss blended scotch. [2:56] What happened to you? [4:00] Yes. [4:17] I never stopped believing [5:36] Air force filthy fifty [7:32] The biggest driver [11:10] Knowing everbody [11:33] Comfort and friends [12:12] It's like Cheers, Man. [17:18] That's on JV [19:16] The workouts [22:01] Burnt out [25:29] I love it [28:01] That's the magic [30:30] Johnny Walker Black label

This week we're revisiting our most popular episode of the podcast...because next week we'll be checking back in with our buddies Phil and JV. In this episode we dive into whether or not CrossFit is worth it and we do so with two of our closest friends, Jason and Phil. We tackle the pros and cons of the workout regimen as well as talk injuries and six packs. Enjoy! [1:48] Ganging up on Heavey [2:45] What do you mean by CrossFit? What do you mean by worth it? [5:10] What are CrossFit Classes Like? [6:20] Phil & Jason Speak up [7:15] Jason’s Background [10:15] Phil’s Turn [12:40] Different Strokes for Different Folks [14:10] Injuries [16:00] Didn’t Mean to Keep Picking on Moms [17:00] Is it Always Good for Beginners? [20:30] Why Phil, Jason and Grant all Quit [24:10] There is no Universal Solution [24:50] Why Phil & Jason Started in the First Place [27:00] More Banging! [28:30] Best Shape of Our Lives [30:00] Eating Better Too

Bananas, cookies...Are all carbs created equal? In this week's episode Brandon and Grant discuss the ins-and-outs of glycemic index...what it means, what it doesn't, and whether you should pay attention to the GI index of your carbs. Of no surprise, Brandon has some strong opinions on glycemic index. Heavey shares results of recent research on glycemic loads & cellular and a-cellular carbs revealing GI may not be all it's cracked up to be. After a GI watermelon debate, the boys enjoy a Bruichladdich 21 year single malt scotch whisky. [2:05] The P-cast [4:40] Low on the index [5:35] What's wrong with the model? [7:30] Measuring foods in isolation [10:59] Glycemic load vs index [12:48] High glycemic, high carb ftw [14:25] Cellular vs a-cellular carbs [16:40] Ignore GI [18:00 ] Bruichladdich 21 year

What's the best method to measure body composition for fat loss??? Brandon and Grant tackle the above question from listener Shaun who is in search of a (preferably free) method for measuring body comp to maintain motivation. Brandon breaks down the differences between DEXA scans, hydrostatic body fat testing, and bioelectrical impedance. Finally, Brandon reveals a method of assessing body composition and fat loss progress that's completely free. Amongst all of the science, Grant shares his fear of the mirror, and completely unrelated, Brandon talks about his recent encounter with a bear while in his undies. After bear encounters, mirror phobias, and bioelectrical impedance, Grant shares his newfound knowledge of Bainbridge Organic Distillers Wheat Whiskey. bainbridgedistillers [1:13] The bear is here [3:50] Listener question from Shaun [5:17] The gold standard: DEXA scan [6:14] The dunk tank (hydrostatic) [8:29] Bioelectrical impedance [9:55] Hard, not hard [12:10] How often to check body comp [13:20] The fr

Grant joins Brandon in Denver again to talk about coaching athletes for the CrossFit Open. Brandon reveals how he prepares his athletes both in the off season and how his programming changes leading up to February Open season. Energy system training, prioritization of strength training, skillwork and nutrition recommendations are discussed as well as Coach Heavey's #1 tip to make sure you are prepared for the volume required to place well in the Open. While chatting coaching and programming, the gentlemen enjoy Leopold Bros. Maryland Style Rye Whiskey. [1:30] It's coming [3:00] Strength cycle timing [4:10] NFL off-season comparison [5:17] If you're not strong enough... [7:10] Energy systems [8:49] In-season vs off-season nutrition [10:17] Glycolytic and sugar as a fuel [11:52] Building up to the volume [13:04] Does your weakness matter relative to The Open? [13:48] Chest to bar example [15:24] This is the fun time of the year [17:24] Seriously [18:10] Heavey's #1 recommendation [20:35] Maryland Style Leopold

Grant joins Brandon in Denver for this episode as they discuss a nutrition hot-topic: the quality vs quantity debate. Brandon reveals his frustration with the macros crowd and the "if it fits your macros" assumption that donuts and pop tarts are the secret to a six-pack. He also discusses why paleo- even the strict crowd has issues obtaining body composition goals. Finally, Brandon shares the secret to staying lean and jacked: his blended macro-paleo approach that has worked for himself and his clients. Nutrition debate is followed by a review of Leopold Bros, a distillery that Grant and Brandon visited for whisky tasting in Denver. [2:10] Snow-amazing [3:28] Quality VS Quantity [4:30] Total BS [6:15] Fiber allocations [8:40] Nutrients for hormones [11:10] The best step [12:32] 4 avocados [14:00] Nailed it! [14:31] Nutritional advice from instagram [15:32] Don't be a douche [16:13] Leopold Bros Distillery

Grant and Brandon are joined by producer Alice for this special 1 year anniversary episode. In this episode Alice interviews Grant and Brandon to get all of the details... From favorite moments (including when Brandon fell out of his chair on-air), to behind the scene surprises, enlightened learnings, and assessing their weaknesses, the trio delves deep into their last 12 months of growing a podcast and all the accompanying adventures. [2:30] It has been a fun year [4:10] What we've learned [5:40] To better express [7:45] Gooey [8:10] The biggest surprise [9:36] Parasympathetic Mike [11:10] The worst week of the year- the cleanse [12:28] Cabbage soup, beef broth, bone broth [14:00] Chipchunk [15:45] This is yummy [19:52] Favorite episodes [23:10] Half coffee, half water [25:12] New perspectives [26:19] Do you really love me? [27:00] Proud of you dude.

Grant and Brandon are joined by yoga teacher and athlete Bethany Eanes to discuss yoga for mobility and injury prevention in athletes. Bethany reveals the best methods for assessing imbalances, proper warmups for overhead lifting and the #1 stretch everyone should do to improve performance both inside and outside the gym. The trio is joined at the end by Bethany's husband and scotch connoisseur Reid to enjoy Hibiki 17. [1:00] Meet Bethany [2:22] Soccer injuries [4:15] The point of yoga [6:33] What do CrossFitters need? [8:28] Twist your spine [10:10] Fascia warm-up love [11:30] Warming up for overhead movements [13:15] Five minutes every day [14:43] It's my wife's fault [15:39] Assessing imbalances with tree pose [17:00] Eyes closed [19:40] Hot yoga dangers [22:30] Stress- reactive or resilient? [23:17] Tibetan monks in Lulu tights [24:40] Yoginis [25:40] Hibiki 17

Should cardio have a place in your training? In today's episode Grant and Heavey are joined by guest coach and author Mike Sheridan to discuss the place of cardio within training. Mike offers his expertise on how much cardio should be in your training, and the reasons why strength training should be the #1 priority for both health and body composition. The gentlemen enjoy Forty Creek Canadian Whisky while debating cardio. [3:05] Eat meat and stop jogging [6:45] Young jock football player [7:21] Getting through to your parents [8:50] Low carb paleo+ high fat dairy [10:40] Flavor with fat [12:18] Strength Sensei [12:40] Is cardio making you skinny fat? [15:37] Does cardio have a place? [16:25] The importance of muscle mass for health [17:05] Building cardio without cardio [19:26] Forty Creek Canadian Whisky [22:00] Mike's cocktail: The Buff Russian

In today's episode Grant and Heavey are joined by guest Jason Heidecker, a NASA engineer and the developer of Beastscore.com. Combining Greg Glassman's original definition of fitness with his own engineering expertise, Jason has developed a unique method to analyze athlete fitness across broad modal domains as measurable, quantifiable data...in the form of a scoring system: Beast Score. Jason walks through the development of the scoring system and applications of the system for athletes as well as coaches. While crunching PR's, the boys enjoy Hudson Manhattan Rye Whisky. [1:20] BeastScore.com [2:50] Calculating power [5:47] What is the score? [6:30] Rich Froning's score [7:15] Relative vs absolute fitness [8:30] Your imbalances [9:12] Weakness biased training [10:45] Farmville [14:20] The leagues [17:05] The Iceland advantage [18:50] The nerdiness [19:21] Fitness is like love [22:40] A tool for coaches and athletes [25:00] Rye kick- Hudson Manhattan Rye

In today's episode Grant and Heavey discuss: GLUTEN. Is going gluten-free simply a cool fad or a necessity? Heavey dives into the nitty gritty of gluten, gliadin, FODMAPs, who should absolutely avoid gluten... and who should just chill out. Randomly, Grant also presents gluten-related his theory on Kurt Cobain. While discussing gluten in-and-outs, the gentlemen sip on Auchentoshan Triple Distilled Scotch. [1:35] Quoting the Simpson's [2:30] Lovely-dovey cuddley [5:00] Are you gluten-free? [6:10] Suck it [7:15] It's a protein [8:10] Kurt Cobain was celiac? [9:05] The Gliadin effect [12:30] FODMAPs [14:15] I agree to some degree [16:43] Non-celiac gluten sensitivity [18:30] Don't be scared, be aware [19:45] Macros hater [20:50] I'm drinking oak barrels [23:15] Auchentoshan Triple Distilled Scotch

In today's episode Heavey shares his journey from scrawny "hard-gainer" to jacked by putting on 30# of muscle in a year. Heavey's details of his nutrition, caloric intake, and his training program recommendations for mass are reviewed. (Hint hint, it's not paleo or CrossFit.) While discussing gainz, Heavey & Grant enjoy Nikka Coffey Grain Whisky and Grant shares his keen knowledge on the role of copper and coffey in the distillation process. [1:20] Grant's Gainz [2:40] Skinny Brandon [4:35] 165 to 192! [6:10] You cannot build muscle if you're not sleeping [8:20] Training progressions [11:05] High Rep? [12:30] #1 factor for gains [13:50] Muscle Up / Fat Down [14:00] Food for muscle mass [17:10] Tracking Heavey's intake [18:25] 4,200 cals / day [19:55] The way-back machine [21:55] Banging your training partner [22:35] Nikka Coffey Grain Whisky References: Strength Programs: 5-3-1 Texas Method

In today's episode Heavey and Grant are joined by producer Alice to discuss personality testing and how it correlates to fitness. The trio discusses meyers briggs results and what these results can tell you about your training...and the training that would resonate best with your personality. They also sample Peat Monster Scotch and discuss Scotch Science: single malt and blended malt. [0:45] Hello Alice [2:05] Myers Briggs personality testing for fitness? [3:20] I love numbers & radar & data [5:05] www.16personalities.com [8:30] It depends [9:52] You don't know what it's like [10:22] A dampened version of me [11:21] My personality says I can be a dick [15:33] Committed & conscientious [19:45] Bullsh- [20:10] You're not special [23:00] Peat Monster [24:12] Single malt scotch science [30:01] It's like apple juice [33:10] Introverts unite

In today's episode Heavey and Grant are joined by listener Tyler as they debate the 5th pillar of health. Grant has been pushing for sex as the 5th pillar (which should be no surprise) while Tyler feels that a broader pillar of love fits the bill. Heavey isn't sold on either, but argues that social connection is indeed essential for optimal health. Sex, love, spirituality, community, passion, caring for more than oneself... what do you think the 5th pillar should be? During all of this manly introspection, Tyler enjoys his very first Scotch with Heavey and Grant. [2:25] Meet Tyler [2:55] The 5th Pillar [4:00] 4 pillars review [6:05] We need love. [7:20] I'm warm and hard [9:40] Scratch and sniff [10:50] It's like a check engine light [12:30] The Blue Zones [13:30] Love is outgoing and incoming [17:55] Street terms [21:05] I love you brother [25:18] Connection with what? [27:50] My true athletic self [28:50] Wait 'til you get married... [29:45] Spirituality, community, caring [33:10] Tyler's first Scotch: John