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

Payback time for Grant this week. He put Heavey on the spot a few weeks ago, so we turn the tables on him this week. Get inside his head and find out what makes him tick. Why is he so inquisitive? Why is he interested in health? Why does he drink so many booze? All this with the very enjoyable Johnnie Walker Double Black. [1:30] Grant is Resistant to this Show [2:30] So many Booze [3:50] Grant Digs [5:00] Stoner [5:35] Why Grant on the Podcast [6:40] Grant just Hasn’t met an Introvert Yet [8:10] Heavey Rocks in the Corner [10:40] Grant’s Fitness Journey [11:45] Cindy [12:30] Rock Climbing [13:10] Sailorfit [16:40] Swans in Austin [17:50] Heavey is Special [24:40] Johnnie Walker Double Black

Is spending the extra money on organic worth it? What exactly does organic mean? Is it really healthier? We dig into everything organic on this episode of Strength and Scotch. All of this while we enjoy a Sherry Cask Macallan Scotch. [2:20] Heavey’s Reluctance to do this Episode [3:05] What Does Organic Mean? [4:00] Organic Doesn’t Mean Pesticide Free [5:45] USDA Enforcers (or Criminals?) [6:20] How to Get Good Organics? [8:00] Are Organics Healthier? [10:50] The Trouble with Scientific Studies [14:30] Who Volunteers for the Round-up Experiment? [19:40] Can’t Afford Organic? Eat a Bagel. [20:20] Heavey’s Not Touching GMO with a 10 ft. Pole [22:00] Macallan Sherry Oak

It’s not a sexy topic, but it is likely the thing you’re overlooking in your health. Managing stress can make you skinnier, give you bigger muscles and just make you all around happier, Found out how on this episode of Strength and Scotch. We manage our stress very well during this discussion with an Ardbeg 10 Year Scotch. [2:00] Isn’t Stress Just an Emotional Thing? [3:30] Fight or Flight vs. Digest and Rest [5:20] No Piss or Digestion When Chased by a Lion [6:30] Stressors [7:45] Isn’t Exercise a Stress? [8:20] The Chronic [9:00] Chronic Stress [11:20] Being Stressed Makes you Fat [12:00] Quit your Job [12:45] Pregnenolone Steal [13:00] High Stress Equals Low Testosterone [13:50] How to Manage your Stress [15:00] But I don’t want to manage my stress [16:30] Heavey’s Adrenal Function [19:45] Habit of Booze [21:20] Ardbeg 10 Year

Alice joins us today to talk about the worst week of Grant’s life… the week he did The Master Cleanse. Heavey also did the cleanse though is slightly less dramatic about the experience. In this episode we discuss the reasons why people do cleanses and if one might make sense for you. We washed it all down with a Rusty Nail, the first featured whiskey cocktail. Enjoy! [1:00] Heavey tries something new [2:05] Poopies [3:25] Why Would you Starve Yourself? [4:15] 344 kcal’s / day [5:10] Another reason for Grant to hate Heavey [7:00] Should you Cleanse? [8:30] Hippie Bullshit [9:45] The Results [12:15] Grilled Cheese [14:00] The One Bite of Tomato [15:42] Actually do Eat Animal Protein each Meal [18:40] Just a Spoonful of Salt [21:30] Health is not achieved from a 6 week program [22:25] Whiskey plus Whiskey [23:00] A Rusty Nail: Whiskey Cocktail

Ask ten people what it means to be healthy you’ll get ten different answers. In this week’s episode we distill down what it truly means to be healthy and the things that you can do to maximize your health. One of which is not enjoying the Rye whiskey like we did :) [1:15] Crackers! [2:05] What Does Grant Think is Healthy? [4:15] My College Essay [4:20] Definitions of Health [6:05] Grant’s Joke Fail [8:15] WHO let that owl in? [10:20] Health is balance [13:00] Giving it everything you’ve got, is that enough? [13:50] Grant’s 3 legs vs. Heavey’s 4 pillars [15:00] The four burners [16:00] What’s the goal of health? [18:50] Rittenhouse American Rye

Strength and Scotch goes international! Today we chat with Essex-based strength and conditioning coach William Wayland. William specializes in working with fighters and golfers. We talk to him about training, functional movement and the similarities between golf and MMA. All of this is washed down with some Bushmills in honor of William’s Irish wife. [3:20] Welcome William From Essex [4:45] Role of Strength and Conditioning in MMA [6:21] William’s Background [7:50] MMA and Golf aka Rotational Power Sports [10:24] “Functional Training” [12:05] Grant Plays Dumb [14:44] What I’m Doing is Right [16:34] Most Common Misperception in Training [18:28] What’s Holding People Back in their Training [21:35] Beginners vs. Advanced [24:11] Bushmills [26:30] Triple Distillation

Today we’re joined by a very special guest, our producer, Alice. We talk about her contribution to this show as well as her background in fitness. This conversation was brought to you by Johnnie Walker Blue Label. [1:00] Our Most Special Guest [1:30] We All Love Each Other [2:20] Heavey Gets First Billing… Suck It! [3:30] Alice Can Throw the Weights Around [4:30] Alice Goes Through the Baseline [5:20] 45:13 [6:50] 8 Minutes [8:30] Physicalize!!! [9:50] Almost Professional [11:00] We Love Alice [12:30] Educate Through Engagement [13:15] Michael Healy [14:30] What is Peat? [17:30] Sheets!!! [18:30] Blue Label

In this episode we talk to our good friend OGB about his experiences with the very popular carb backloading diet. We cover how he managed to drop his body fat percentage down to 8% and then screw it up and gain a bunch of fat. This, while we sip the very popular Glenlivet. [0:42] Rock Chalk! [2:00] Grant Looses Too [2:25] Origin of OGB [3:30] Carb Backloading Experience [5:30] Is it Healthy? [6:30] Strength vs. Density Protocols [7:21] OGB’s First Result [9:18] Attempt #2 [11:30] What Went Wrong? [14:10] Backloading with Good Foods? [15:15] Burn! [17:30] Shout Out to Mama’s In South Pasadena [19:20] Grant Spends Time Alone in his Room [20:40] It Depends! [21:45] Regionals For Old People? [22:40] Glenlivet 12 [23:30] Scotch vs. Bourbon [27:45] Crackers References Backloading Book 5/3/1 Episode

In our episode on “Is CF Worth It,” Heavey kept mentioning the 40-year old mom demographic… and that stirred up some emotions on Facebook. So, we brought a mom onto the show to discuss her experience. In this episode we discuss Cassandra’s experience in CrossFit over the last two years. Her big change in body composition. And her keys to success. We also enjoy a very fine 12 year Bowmore Single Malt. [1:00] Heavey Gets Called Out by Kick Ass [3:00] Mobility in 40 year old Moms [5:09] Cassandra’s Body Composition Improvement [7:45] Does Mature Mean Old? [9:20] Bed Time or Exercise Time? [10:45] Which Phil? [11:45] How to Make Sure You Don’t Do Stupid Shit [13:45] Gold Stars for Form [15:00] You Don’t Have to Loose Muscle as you Age [16:30] Cassandra Takes Things into Her Own Hands [18:15] The Key: Have your Own Compass [18:45] Progression in Fitness [22:00] Bowmore 12 year scotch Resources mentioned: SS012 - Is CrossFit Worth It? http://www.heaveyduty.com/2015/03/ss-012-is-crossfit-worth-it/ Heavey's Post of T

In this episode you get a chance to learn a bit more about one of your hosts, Heavey. We dive a bit more into his background. Discuss why he does the things he does. And we enjoy a delicious Hakushu whiskey from Japan. [0:48] Heavey is Terrified [1:55] What Motivates Heavey? [2:10] Not the First Time Heavey has been Compared to McConaughey [3:00] How Heavey got into Fitness [4:20] Mrs. Heavey (she loves being called that) [7:40] Trying the Low Cal / Running Route [8:15] I Feel Good [9:50] Feelings [11:00] Thriving on Helping Others [12:20] Better Currency Than Money [13:20] Hakushu

The second part of our discussion with Coach Erwin Regidor. Last time we talked about his experience coaching in Shanghai, this time we discuss what it means to be a good coach, focusing especially on Erwin’s uncanny ability to connect with clients. This episode was powered by a Lephroaig 10 year Scotch. [1:30] Erwin and Heavey’s History [2:45] Erwin Weighs In [3:40] How to Start on the Right Foot with Clients [4:40] Certs don’t Mean Shit [5:40] Grant is Confident in the Reach of our Show [6:45] Practice What you Preach [8:50] Make the Client Feel Like They’re the Only One [9:50] Heavey’s Pitch for Erwin [11:43] The Client’s PRs are His PRs [12:40] He Cares [13:40] Booze in CrossFit [14:40] Heavey is a Robot Again [15:15] Transitioning from Friend to Coach [17:08] What is a Coach? [19:40] How to Get Started in Coaching? [22:30] Sorry Scientology [23:00] Heavey Headbands [23:45] Grant is a Diva [25:40] Lephroaig 10 year

Fellow podcaster and admirer of the squat joins us to discuss Jim Wendler’s 5/3/1 strength program and the results of implementing it within his high school sports programs. [1:45] Heavey is akward [3:00] Entrepreneurs and Coffee [4:40] Brendan: Strength & Conditioning Coach [5:45] Strength & Conditioning - The Unfair Advantage in School Sports [8:15] Jim Wendler’s 5/3/1 for Football [10:45] Collegiate Strength Training [12:15] Wendler’s No Bullshit Attitude [14:00] We Want Statistics [15:00] Erratic Lifting in Kids and Snapchat [16:00] Overuse Injuries in Kids [20:50] Where to Find Help [24:00] Have Fun in the Gym [25:50] Give me a Kick in the Mouth [30:30] Grant Pats Himself on the Back

In this episode we dive into whether or not CrossFit is worth it and we do so with two of our close 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

Today we answer our first listener submitted question. Josh asks, “How do I eat Paleo on the cheap.” We dive into this question while enjoying the ubiquitous Johnnie Walker Black. Have a question you’d like for us to feature on the show? Head over to strengthandscotch.com to submit it. Cheers! [0:45] How to Submit a Question [2:00] Listener Josh Asks his Question [3:00] What is Paleo [5:40] Dollar Menu [7:30] Prioritize your Funds! [8:15] Organics and In Season Purchases [9:50] Dirty Dozen & Clean Fifteen [10:30] Grant is a Farmer [11:00] Heavey Purchases Cows from the Ranch [12:30] Do you need Grassfed? [13:30] Add the Fat! [13:45] Is Paleo Expensive Article [14:40] Calories per Dollar [16:20] $12/day on the Ground Beef Diet [17:45] Grant Exposes the Heavey is a Robot [18:50] Johnnie Walker Black [22:00] Johnnie Walker Tasting Events Resources mentioned: Dirty Dozen & Clean Fifteen http://www.ewg.org/foodnews/ Robb Wolfs Cheap Paleo Post http://robbwolf.com/2011/09/21/paleo-is-expensive/

Coach Erwin Regidor joins us to discuss his experiences as a CrossFit coach in China at one of the first affiliates in Shanghai. We talk about everything from the language barrier to tiny feet while enjoying 10 year Ledaig. [1:00] Who is Coach Erwin [1:50] What is Different in Shanghai? [3:00] How Many Affiliates in your Town? [4:20] Erwin likes to get Oiled up [5:50] Language Barrier [8:20] High Five - The Universal Language [9:55] The Challenge in Getting Locals Involved [11:00] We have a Mascot for the Show Now [12:20] What’s up Alfredo [13:50] How Does the Language Barrier Improve Coaching [15:40] CrossFit is CrossFit Anywhere [16:20] Is Fitness a Big Industry in Shanghai? [19:30] Women’s Perception of CrossFit in China [23:00] Tiny Feet [24:35] The Three Pillars of Strength and Scotch [26:10] Squatting Toilet [27:45] Erwin has a Strong Tinder Game [28:35] We Sample Ledaig 10 Year

An interesting study (link below) out of UCLA shows reverses the symptoms of Alzheimer's in nearly all patients through diet and lifestyle interventions alone... is this for real? Well, the study was very small, but the results were promising. Learn more about this promising research along with our impression of the Trader Joe's 10 year single malt scotch. [0:45] Grant gets personal [1:30] The Study [3:00] Why isn't this bigger news? [3:55] Type 3 Diabetes [5:00] What were the interventions? [5:30] Fish oil son! [7:30] The Symptoms of Western Medicine. [9:20] Why don't we treat people as a whole? [10:50] Eat. Sleep. Move. Vitamin D. Fish Oil. [11:20] Trader Joe's Supribes us! [12:10] Alice didn't fix it :) Resources mentioned: CNN article Grant found http://www.cnn.com/2014/12/08/health/alzheimers-reversal/index.html?hpt=hp_bn13 Full study referenced in CNN article http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4221920/

How to supplement with creatine. Is it dangerous? Why you may want to use it. Is it just for strength or can it aid with endurance? How to use it? And what type do you need to purchase. This and yummy Macallan 18. [0:55] What is Creatine [3:00] Can it Help with Endurance Athletes? [3:20] Is there a Downside to Supplementing with Creatine [4:20] Check out the Research here on my website [link] [4:50] What Creatine Does for the Athlete [6:40] Water Retention [7:30] Which Athletes Shouldn’t Supplement [9:00] What if I have Kidney Issues? [9:55] What Type of Creatine http://www.heaveyduty.com/ss-creatine [11:20] How to Supplement with Creatine (cycling, loading, etc.) [12:45] Can You Get Enough Creatine through Real Food [14:20] Macallan 18 year [15:50] USDA Prime Beef

We are joined by CrossFit coach and friend Paul Lee for our first ever guest show. Listen in as Paul and Heavey discuss the pros and cons of gear in fitness. Also, we had a lot of Glenlivet while recording this one. [0:30] Paul Lee Intro [2:00] Gear [3:00] 95lb Deadlifts with a Weight Belt [4:00] Heard Mentality [5:00] The Ocho [6:30] The Weight Belt [12:00] Paul Fills Out His Designer Jeans [13:20] What about the Headband? [14:40] Bearing bar [15:55] It All Comes Down to Coaching [18:00] Glenlivet 12

In this episode of Strength and Scotch, we cover how to effectively use caffeine to enhance your strength and endurance training. Including how much, how often and even a discussion on the impacts to overall health. All of this while we enjoy the Highland Park 12 Year. [0:30] How Awesome We Are at Basketball [2:20] Grant’s Caffeine Addiction [3:30] Who Knows Latin? [4:40] Caffeine Potency [5:00] How Often to Consume Caffeine [7:20] Grant’s Existential Crisis [9:10] Caffeine Makes Working Out More Enjoyable [11:00] How Much Caffeine and them Mili-gams [12:45] We ain’t Doctors [14:10] Caffeine and Cortisol [15:30] Highland Park 12 Year Scotch [17:23] 22 is the Sweet Spot [17:50] Email us info@strengthandscotch.com Studies Mentioned: 1) Increased Power Output http://www.ncbi.nlm.nih.gov/pubmed/21157384 2) Improved Endurance Performance http://jap.physiology.org/content/93/4/1227.full

Learn all about tempo training and why you should incorporate it into your lifting regimen. Also learn how the Japanese know how to make them some whiskey when we review the Hibiki 12. P.S. sorry guys and gals, we had a bit too much before this one… this is what happens when we record too many episodes in one sitting. [0:50] What is Tempo Training? [1:10] Eccentric / isometric / Concentric [1:55] Back Squat Example, Tempo - 4011 [3:30] Using Tempo to Work Positions [4:40] Why People Talk Shit on Tempo Training [5:30] Tempo Training for Advanced Lifters [6:30] Should we Always use Tempo Training? [7:20] What does X mean in Tempo Training? [8:20] Shout out to Poliquin Principles [8:40] Tempo for Absolute Strength vs. Muscle Growth [9:58] What About Movements that Start with the Concentric (e.g, pull ups) [12:30] 12 year hibiki