Sought after coach Erika Gasztonyi shares strength training and nutrition tips to help push your limits to reach your fitness and body composition goals.

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Link to Video and Show Notes: https://bit.ly/49VZpYr

---------Show Notes-----------------------

0:00 Intro 
1:30 Women falsely believe that weight training will bulk them into looking like men. 
3:40 Working your glutes is the secret solution to most back problems. 
5:50 Erika has a rare bone disease in her wrist. 
10:55 The results of the science of progressive overload and intelligent programming feel like magic. 
12:10 Strength training is glycolytic. You need carbs. 
13:10 Erika’s macros: 2800 total calories, 160 grams of protein, 80 grams of fat, and 340 grams of carbs.  
15:30 Undereating and over-training are common. 
20:30 Fueling before a workout helps you to burn more calories and build more muscle. Your fat loss journey will be better. 
24:17 Creatine positively affects training and recovery. 
27:30 Erika works lower body 3 days a week, occasionally 4 days a week. 
32:20 Muscular endurance translates into strength. 
37:40 Erika does no cardio. 
39:00 When you lift weights, you are burn fat post workout. 
44:10 Erika’s sciatica has disappeared since she started lifting heavy weights. 
45:25 The 3 best exercises for glutes are hip thrust, squats, and deadlifts. 
49:10 Bands do not build you a butt. 
53:00 If you are not getting CNS stimulation, you are not getting the hypertrophy. 
53:10 Men often have back problems because they do not also develop their glutes. 
55:00 Belt squats are a great alternative if you have back problems.

Studies suggest that the link between saturated fat consumption and heart disease may not be as straightforward as once thought, and that other factors, such as the overall diet and lifestyle, may play significant roles. In today's show we dive into these details.

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Study Mentioned

Souza, R. J. de et al. Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies. BMJ : Br. Méd. J. 351, h3978 (2015).

Harcombe, Z. et al. Evidence from randomised controlled trials did not support the introduction of dietary fat guidelines in 1977 and 1983: a systematic review and meta-analysis. Open Hear. 2, e000196 (2015).

Time Stamps

00:00 There is no evidence that a low saturated fat diet improves or reduces cardiovascular disease.

03:10 Trans fats are problematic.

05:30 Government dietary advice initially focused on reducing fat and saturated fat consumption.

07:15 Randomized control trials done before government recommendations showed no statistical difference in mortality.

09:30 The control group in the Rose Corn Oil Study had a lower death rate than the intervention group.

11:50 Mean serum cholesterol levels were higher in the intervention groups but did not result in significant differences in cardiovascular disease or all-cause mortality.

14:00 At the time dietary advice was introduced despite having no evidence to support it.

15:30 More than 600,000 people die from cardiovascular disease every year.

Coach Tara Garrison discusses the best tactics and strategies to burn fat and build muscle with resistance exercise. 

Crush your next workout and support your Intermittent Fasting lifestyle with the Electrolyte + Creatine Combo by MYOXCIENCE : https://bit.ly/electrolyte-stix 
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---------------Time Stamps-----------------------

0:00 Intro
2:40 Weightlifting was empowering. But Tara’s body really changed when she dialed in her nutrition.
7:05 Your body does not thrive in an environment of self-hatred.
13:40 Mental health inner work and physical health/fitness outer work grow in parallel.
15:07 Be curious about what your body is capable of. 
19:50 Tara lost 40 lbs from weightlifting and eating whole foods. 
22:20 Women, work as hard as you can toward muscle growth, and you will lean out and have a toned look. 
26:10 If you are pursuing muscle growth, you can have a little protein or carbs sometime in the hour after your workout.  
26:50 In an intense workout, you are in fight/flight mode. 
28:10 Skeletal muscle and hormones adapt to your biologic rhythm. Be consistent with workout timing. 
30:50 Tara does not take days off from going to the gym at her scheduled time. 
32:40 Tara rotates workout focus through strength (1-4 heavy reps), hypertrophy (8-12 rep) and muscular endurance (12-15 reps). 
35:20 The reason most people do not get results in a short period is because they do not go intense enough..
40:10 Compound movements get the most activation and are good if you are traveling.
41:40 Heavy compound movements creates a hormonal adaptation response afterward. 
42:30 True high intensity cannot be maintained for 30 seconds.
49:33 Muscles are carb-sponges. 
53:00 Going to bed early has been life-changing for Tara. 
58:40 Ask your body what it needs, listen and act.

Joel Gould, DDS shares a wealth of information on topics ranging from vitamin D, airway health, mitochondria function to deuterium and its impact on your health. 

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Key Takeaways: 

0:00 Intro
7:15 Vitamin D bolsters your immune system. 
9:50 Pediatric sleep apnea symptoms: teeth clinching and grinding at night, snoring, poor behavior, ADHD, bed wetting. 
11:30 You can change the trajectory of your child’s life by understanding vitamin D3, vitamin K2, magnesium, and sulfur. 
13:45 Vitamin D is one of the most important hormones in your body. 
17:15 Complete sun avoidance raises your risk of melanoma. 
20:40 We are made of 20 amino acids. 
22:10 Hydrogen has 3 isotopes: protium, deuterium, and tritium. 
28:20 The lower the deuterium in your food the healthier it is for you. 
29:50 Fasting allows the mitochondria electron transport chain to create enzymes in deuterium depleted water. 
30:00 Glyphosate and deuterium destroy your mitochondria’s ability to generate high levels of electron flow.  
31:30 The Krebs cycle steps are a dehydration step for removing deuterium, replacing it with a hydrogen.  
32:00 When your deuterium levels are high, your cells will want to replicate. 
32:40 Being in the sun, intermittent fasting, and eating ketogenic/high fat quality foods depletes deuterium. 
33:30 We evolved from plants. 
35:10 Glyphosate poisons the soil and our gut microbiome. 
35:30 Mitochondria came into existence as a light sensing bacterium which was engulfed by another bacteria. 
36:10 Deuterium is twice the weight of hydrogen, so it breaks or slows the mitochondrial rotor.  
40:30 Autophagy requires vitamin D to function. 
45:30 Water your body produces is preferred by your body for reactions. 
0:30 Deuterium-rich foods: flour, carbohydrates, starches. 
52:30 Sleep apnea syndrome comes from the gut microbiome, which is regulated by vitamin D. 
55:10 Ruminant meat and dairy are the foods lowest in deuterium. 
59:30 The enzymes that make vitamin D active are destroyed by glyphosate. 
01:03:00 Seed oils are from plants high in deuterium.