Lowering the Barrier

Is bulking dead? In this episode, we dive into the science and myths surrounding bulking, exploring who should bulk, how to do it effectively, and why controlled surpluses can still play a key role in muscle growth. Whether you’re a beginner or advanced lifter, this episode will help you decide if bulking aligns with your goals. 0:00 Intro 5:20 What is bulking? 11:50 Why the sentiment against bulk...

Struggling with maintaining progress and momentum during the holidays? We hear you. That’s right - we. MATTI IS BACK! This was our most fun episode yet - hopefully you like it. If not, that’s tough. 0:00 Intro 7:55 Panicking about holiday weight gain? Zoom out. 14:00 Nutrition planning 19:20 Mindset shift; all-or-nothing 21:10 Role play? Sharon Betts? 30:20 Adapting to your environment 38:15 Alcoh...

Did you know roughly 95% of Americans are not eating enough fiber? Alright, I know fiber isn't the most interesting topic out there - but it's one that is WAY more important than you're giving it credit for. Sorry for the three month gap between episodes - but we're back! Timestamps 0:00 Intro 7:00 What is fiber and why is it important? 12:15 How much should you have? 14:30 Fiber classifications 1...

In this episode, we talk about our birth story. Rather, Milo’s birth story. From pregnancy, to induction, an ER visit, and life with Milo. We also answered some listener questions. Enjoy! 0:00 Intro 5:00 The birth story 46:15 Postpartum 57:30 Life with Milo 58:45 Q&A LINKS Website: https://www.alexthiemefitness.com/ Instagram: https://www.instagram.com/alexthiemefitness/ TikTok: https://www.ti...

In this episode, we talk about metabolism. What is it? Does it change over the years? Can you “boost” it? Is yours broken?! All that - and more. Enjoy. 0:00 Intro 5:45 What are we watching lately 6:15 Pregnancy update 12:30 What is metabolism? 20:30 What is metabolic adaptation? 27:30 Is your metabolism to blame for weight gain (or lack of weight loss)? 33:50 Can you reverse diet to make your next...

In this episode, we provide a step by step guide to fitness. This is basically a beginner’s guide in the form of a podcast. Nutrition targets, how to adjust them, workouts, daily movement, goals, and much more. Enjoy! 0:00 Intro 5:51 How to change your weight 12:06 How to set up your nutrition targets 28:20 How to monitor data and make adjustments 37:40 Getting started with lifting 47:50 Daily mov...

In this episode, we talk about our worst 5 supplements along with honorable mentions. These aren’t necessarily supplements you MUST avoid but rather supplements that likely don’t have a benefit that is worth the cost. 0:00 Intro 2:55 Announcement 10:45 Greens Powder 17:50 Colostrum 29:50 Collagen (slightly changed my opinion on this) 39:50 Fat-burners 45:20 BCAAs 46:50 Honorable mentions AG1 / Sup...

In this episode, we talk about our top 5 recommended supplements along with honorable mentions. I’m pretty swamped with work lately so this is the entire summary. Enjoy! 0:00 Intro 3:30 Free webinar 6:10 What we’ve been watching 8:25 Disclaimer 9:00 General supplement Q&A 14:30 First supplement 27:50 Second supplement 36:05 Third supplement 42:30 Fourth supplement 46:00 Fifth supplement 48:50...

In this episode, Alex and Matti talk to Michelle Yates - a registered dietitian with a specialty in emotional and binge eating. We cover the differences between emotional eating vs disordered eating vs eating disorders. We also talk about intuitive eating and the Health At Every Size movement - what did they get right and what did they get wrong? Finally, we explore the perplexing reality that Mic...

In this episode, we talk to Trevor Zierke - a chiropractor who works with clients virtually. Trevor is a very unique chiropractor in the sense that 99% of his treatments don’t involve actually doing chiropractic adjustments. An audience of over 240k followers trust Trevor to call out BS and give practical advice, especially revolving around pain management (including lower back pain). Whether you...

In this episode, we answer questions asked by Instagram followers! Lots of fun questions including our input on Ozempic, best workout splits for a busy mom, why shouldn’t everyone use a CGM, and much more! We’ll plan to do these episodes every 4-8 weeks. I also have a weekly Q&A every Wednesday on my Instagram. Timestamps: 0:00 Intro 5:57 Why not CGMs for everyone? 12:03 Any difference between...

In this episode, Alex and Matti interview Danielle, also known as Danielle the Dietitian - a registered dietitian who has amassed a following of over 500,000 dedicated Instagram followers. Danielle is also our business partner in the Forward brand, specifically Forward Forever. We discuss Danielle's early career as a dietitian, her transition to becoming a stay-at-home mom, and her journey int...

Do you want to boost your metabolism and make your next fat loss phase easier than ever? Then boy, do I have some bad news for you. In this episode, Alex and Matti talk about reverse dieting. Reverse dieting is often promoted as a way to boost your metabolic rate (energy or calorie expenditure) but it isn't as promising as some would make it seem. Find out why and if Alex recommends it in this...

You just finished up a diet. You hit your goal weight / body composition and couldn't be prouder of your hard work. But what happens next? Do you maintain the weight? Or do you start to gain it back? In this episode, Alex & Matti talk about why weight regain happens and more importantly, how to prevent it. Enjoy! Timestamps: 0:00 Intro 4:27 Movie recommendation 14:02 Rapid weight loss 23:4...

In this episode, Alex and Matti cover everything you need to know about protein. What is protein? Why is it important? How much do you need? And much more. Timestamps: 0:00 Intro 5:10 What is protein? 9:31 What foods contain protein? 17:00 Favorite high protein snacks 24:28 Why is protein important for body composition / muscle growth? 37:46 How does protein improve fat loss? 44:45 How much protei...

In this episode, Alex and Matti answer listener questions in a Q&A format. They discuss their desire for children, the gender reveal, and their excitement and nervousness as first-time parents. They also announce the return of one-on-one coaching and share media recommendations. They then move on to answer questions about fitness and nutrition, including the benefits of an upper body split, qu...

In this episode, Alex and Matti talk about hunger, how to manage it, myths around meal timing and frequency, and supplements. Near the end, they give 7 practical tips to help you manage hunger and conquer a fat loss phase like a pro. 0:00 Intro 11:08 What is hunger? 23:29 Nutrition strategies to manage hunger 34:47 Meal timing and frequency 44:29 Exercise and physical activity 1:03:08 Navigating s...

Timestamps (Roughly): 0:00 Intro 13:50 History of creatine 24:29 What is creatine? How does it work? 39:10 Is it safe? 52:35 Creatine vs creatinine - should you stop taking if you have elevated creatinine levels? 56:45 What else is creatine beneficial for? 1:08:16 How does creatine improve muscle growth? 1:11:05 Frequently asked questions 1:19:27 Can it cause hair loss? ISSN Position Stand https:/...

Takeaways Don't beat yourself up for indulging or taking a break on vacation. It's important to have a positive mindset and not view it as starting over. Stay regular on vacation by drinking plenty of water and incorporating fiber-rich foods into your diet. The Mariko Aoki phenomenon is a phenomenon where people feel the urge to use the bathroom when entering a bookstore. When getting back...

We asked our listeners for questions and they DELIVERED! We'll do more Q&A episodes like this again down the road.

What's cooler than packing on a TON of muscle? Doing it as fast as possible, that's what. Lucky for you - that's exactly what we covered in this episode! This episode is one I am personally very proud of. We cover the following aspects of muscle growth optimization: Why muscle matters Dietary considerations Calorie recommendations Surplus/maintenance/deficit Protein recommendations Car...

In this episode, we discuss goal setting and provide insights into creating effective goals. We explore the concept of a goal hierarchy, where goals are organized into superordinate, intermediate, and subordinate levels. We emphasize the importance of having a why behind your goals and choosing approach-oriented goals rather than avoidance-oriented goals. We also discuss the benefits of flexible g...

Fat loss isn't easy - but the principles are simple. Eat in a calorie deficit - that's it. But what else goes into it? How much of a calorie deficit? Weight loss vs fat loss? Let's dive in.