The pH Nutrition Podcast

How to Maintain Muscle Mass in a Caloric Deficit On the pH Nutrition podcast, coaches Luke and Liam discuss effective strategies to retain muscle mass during a caloric deficit. They underscore the incorporation of resistance training, having adequate protein intake, not undergoing a too aggressive caloric deficit, maintaining a good sleep schedule, and considering several dietary supplements like...

In this episode of the pH Nutrition Podcast, hosts Luke and Liam explore a recent paper called 'The anabolic response to protein ingestion during recovery from exercise, has no upper limit in magnitude and duration in vivo in humans' Trommelen et al (2023) The study mainly contradicts previous assumptions about the body's protein absorption limits. The findings show a dose-response relationship be...

In this episode of the pH Nutrition podcast, hosts Liam and Luke talk about the concept of periodisation and how nutrition should be adjusted throughout the different seasons of the year. They discuss the importance of maintaining a consistent training routine, setting and reassessing personal goals and the benefits of consuming a diverse range of nutrients. They provide specifics on eating season...

In this episode of the pH Nutrition Podcast, hosts Liam and Luke discuss the topic of fat loss. They share a blueprint of how they help their clients achieve their nutrition and weight loss goals, emphasizing the importance of understanding personal nutrition needs, and the role of consistency, personalization, and accountability in achieving and maintaining weight loss. They also discuss the impo...

In this special episode of the PH Nutrition podcast, hosts Liam and Luke take a look back at 2023, highlighting the professional and personal accomplishments for the team at PH Nutrition. They discuss team members' achievements such as winning a pro card in bodybuilding, running marathons, and managing comedy careers alongside their fitness commitments. They also discuss the company’s year, includ...

In this episode of the pH Nutrition podcast, Liam Holmes and Luke Hall deep dive into the topic of supplements. They discuss their recommended strategies for managing health during illnesses, sharing their personal experiences with various supplements like greens powders. The hosts tackle commonly asked questions about supplements such as the suitable time to take pre-workouts and the efficacy of...

Liam is joined by Danny Webster, owner of Aphobos CrossFit. Danny discusses the dynamics of running a CrossFit business and emphasises on the importance of investment in members, relationship building, community building, and professional growth. The conversation also includes discussions around CrossFit games, the benefits of investing in CrossFit training, adapting to the needs of members, and t...

In this episode of the pH Nutrition Podcast, hosts Liam and Luke discuss strategies to navigate alcohol consumption and its impact on exercise during the holiday season. The pair explore the correlation between physical activity and moderate drinking, stressing the importance of maintaining a balance for overall health. They suggest that moderation, planning, and setting personal rules could help...

The Journey of Running 13 Marathons in 13 Days: An Interview with Tom McClure In a special episode of the pH Nutrition Podcast, Coach Tom McClure shares the details of his recent achievement of running 13 marathons in 13 days. He delves into the physical and mental challenges he faced throughout the grueling endurance test. Tom's motive behind the feat was to raise awareness for men's mental healt...

In this episode Luke and Liam take a deep dive into a paper looking into the benefits of caffeine and L-Theanine called: Effect of single or combined caffeine and L-Theanine supplementation on shooting and cognitive performance in elite curling athletes: a double-blind, placebo-controlled study by Yilmaz et al They unpack just how useful the combination might be for a range of different sports and...

Losing weight is hard. But it is even harder when you make silly mistakes. In this episode Liam covers 5 areas to help you be more successful with your diet. For more info on our programs head over to our website here Check out our Instagram page where we post tonnes of useful info here Hosted on Acast. See acast.com/privacy for more information.

Matt Gardner is a Nutritional Therapist specialising in sports nutrition. He has a cracking CV and is host on the Big Feed Up HQ podcast. He has worked with numerous high levels athletes, large corporate companies such as North Face and hundreds of everyday athletes. Recently he was working with Zooki who have a range of supplements and in this episode we dive into Curcumin. What is does, why we n...

This week Luke and Liam unpack a research paper entitled: The Effects of Training Load During Dietary Intervention Upon Fat Loss: A Randomized Crossover Trial Before diving into the implications for training when you're in a calorie deficit and offering some tips and tricks on how to maintain performance when dieting! For more info on our programs head over to our website here Check out our Instag...

Liam is joined by Elliot Simmonds, a CrossFit Athlete, coach and co-founder of QHP online programming . In the podcast they cover - Where Elliots training is currently at - Moving to the UK from Abu Dhabi and back again - Opinions on the current state of CrossFit - Bit of business chat - Benefits and struggles of online coaching  Elliot is always such great company and we hope you enjoy this...

In this episode Luke and Liam breakdown a research paper entitled: The effect of fish oil supplementation on resistance training-induced adaptations By Heileson et al (2023) They dive into the benefits of Fish Oil for resistance training, wether or not you're getting enough omega 3s in and how to pick the right ones! For more info on our programs head over to our website here Check out our Instagr...

In this episode Luke and Liam breakdown a research paper entitled: Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial by J Trommelen et al (2023) They dive into the benefits of a pre sleep protein feed and whether or not the type of protein matters too! For more info on our programs head over...

In this episode Luke and Liam breakdown a research paper entitled: The efficacy of a home-use metabolic device (Lumen) in response to a short-term low and high carbohydrate diet in healthy volunteers by J. Roberts et al (2023) They look at just how useful these at home metabolic devices are, if they work and why anyone would use them. For more info on our programs head over to our website here Che...

Welcome back to another listener Q+A with Liam and Luke! In this episode they answer your questions including: What are the benefits of Creatine? 1:20 ( Check out this ACE paper for more!) If you miss a day of creatine or beta alanine, how does that impact the effectiveness? 3:15 Are Joint supplements effective? 6:15 Is Turkesterone any good?! 10:56 Should I change the way I train now i'm in my 50...

In this episode Luke and Liam dive into a research review on the impact going for a poo has on performance (yep you read that right, going for a poo)! The paper in question is: Defecation enhances cerebral perfusion and delays fatigue in elite triathletes By Chen-Chan Wei et al They dive into just how much of an impact can going to the toilet before a competition can have and to be honest the resu...

In this episode Luke and Liam dive into a research review on the impact Creatine has on Endurance Performance! The paper in question is: Creatine supplementation and endurance performance: surges and sprints to win the race by Forbes et al Creatine is incredibly well researched within the world of strength and power, but what about endurance? We dive into this and talk a lot more about how best to...

Join us on this epsiode where Tom and Liam cover our 3 tier approach to dealing with muscle soreness. We break down - What are DOMs? - What happens when we get sore - Tier 1 what to focus on first. Eating enough, protien and food quality - Tier 2 is about adding on workout nutrition, hydration and carbohydrates - Tier 3 is about supplements and other recovery modalities - Should you train through...

The Crossfit Games are here and in this episode Luke and Liam talk through what it takes to fuel a Crossfit Games athlete. Using the experience they've learnt from working with some of the best in the game at the biggest stage in the sport of Crossfit they give insights into: The principles athletes fuel by How to get enough volume in in comp week Periodising your nutrition Periodising your supple...

In this episode Coaches Luke and Liam dive into the world of rest days. Discover the best nutrition strategies for fat loss and muscle building, while debunking high carb vs. low carb day confusion. They share practical tips for calorie adjustments, caution against aggressive carb cutting, and emphasise the importance of active rest days, that aren't too active! For more info on our programs head...

Luke and Liam cover all aspects of nutrition to help you crush your next fitness competition. Points covered in this episode -  - The importance of replication - Common mistakes made leading into the competition - How to carb load like a pro - Advice for first time and regular competitors - Meal choices for the night before and breakfast on comp day - How to structure your food on the day - S...

Liam and Luke are back with another listener Q+A! In this episode they tackle: How to approach food volume in a fat loss phase! (1:10) Where to get non BS nutrition advice! (5:20) Does Nytol affect Sleep and Sports Performance?! (11:38) What's the difference between fasting and fasted training? (16:30) How to hit protein on a plant based diet! (23:58) Hope you enjoy! For more info on our programs...