Making All Kinds of Gains

What really happens to the body as we age? And how much of what we blame on “getting older” is actually lifestyle, belief, and long-term adaptation? I’m joined by Emily Bitton, who specializes in eating disorders and mental health. We discuss fitness across the lifespan, why muscle and movement matter more than most people realize, and the psychological barriers that keep so many stuck in sedentar...

Today I'm joined by Dr. Nick Licameli, PT, DPT. Nick is a doctor of physical therapy and a professional natural bodybuilder. He is the injury reduction and management specialist at Team 3DMJ, and the owner of an outpatient physical and occupational therapy clinic. In this episode, Nick shared his journey into natural bodybuilding and how he has stayed consistent for years, despite having a demandi...

Have you ever wondered why people recommend 10k steps a day? What if you do 9000? Or 8000? Will you not get any of the benefits?  Join me today as I explore the origin of this recommendation and the science behind it. - Get in touch: Instagram: @migueldmendes Coaching: www.migueldmendes.com

Today I'm joined by Dr. Joey Muñoz. Dr. Joey has a PhD in nutrition sciences and is a fitness coach and educator. In this episode, he will teach you how to find credible nutrition information online and what pitfalls to avoid. We also discussed a holistic approach to fitness, which goes way beyond how you look and what you eat. It was a pleasure having Dr. Joey on. I hope you enjoy this episod...

Today, I'm joined by Adam Wade. Adam is an endurance coach and nutritionist with more than 15 years of experience competing in endurance sports. He has helped athletes qualify for Kona and GB Age group triathlon, guided people to their first successful ultra-marathons and marathon runners hit their targets with many personal bests along the way. Adam holds an MSc in Sports and Exercise Nutriti...

Today, I'm joined by Wendy Du. Wendy is a yoga and meditation teacher whose primary goal is to make meditation a regular part of everyday life. She has an MA in Buddhist Studies and is an MBSR (Mindfulness-Based Stress Reduction) teacher qualified through Brown University. As a strong believer in cross-training, Wendy trains powerlifting and contortion alongside her contemplative practices. Sh...

What is the best diet? And is it the same for everyone? Join me today as I answer this question and more! PS: If you enjoyed this episode, a rating would be greatly appreciated. Talk soon, Miguel Get in touch: Instagram: @migueldmendes Coaching: www.migueldmendes.com

Recently,  I posted a reel on Instagram  addressing this question. This post got a lot of attention, racking more than a quarter of a million views in just over a week (and leading to some controversy). So, I decided to record an episode to clear up some misconceptions. We’ll go over: What is Metabolism? How do You Burn Calories? (Total Daily Energy Expenditure - TDEE) How to Boost your TDEE How C...

Have you ever wondered why most diets fail? Or what foods you should avoid if you want to get lasting results? Today I'm joined by Dan Feldman, a registered dietitian and certified personal trainer. Dan helps his clients with weight management, losing fat, building muscle, and living a healthier lifestyle. He also competes in powerlifting and is incredibly strong. In this episode, Dan cleared...

Plant-based diets have been misrepresented over the years. Some common myths say that vegans are weak and can't build muscle, or they are nutrient deficient, regardless of what they eat. But not all vegan diets are the same. If you know what you're doing, not only can you survive on a vegan diet, but you can thrive and make all kinds of gains. Today, I'm joined by vegan coach, Miguel Y...

What do you do when you're feeling overwhelmed? Today I'd like to share some quick thoughts on my approach to feeling down and unsure what the next step is. Coaching: www.migueldmendes.com Instagram:https://www.instagram.com/migueldmendes Newsletter: https://migueldmendes.substack.com/

Fat loss can be hard, but many people make it harder than it needs to be. Today, I want to share with you 5 tips to help you stick to your diet like a pro. These tips will help you stay on track with your goals and make the process much smoother, so you can stress less and make more gains. Please leave a review if you liked the episode. Thanks! Coaching: www.migueldmendes.com Instagram:https://www...

"Wait until you're 40! That's when everything goes downhill." Have you heard this before? As you age, your metabolism slows down, your hormones change, and it's just harder to lose fat and build muscle... Or is it? Meet coach Jackie. Jackie is a registered nurse, a mom of three, and a fitness and nutrition coach. In her 40s, she decided that it was time to build muscle and pr...

At the beginning of 2019, I was diagnosed with sciatica. Simple things like walking or standing up were painful. I thought I was broken. At the age of 23, lol. I tried a bit of everything. Adjusting my workouts, not working out at all, physios, foam rolling, sports massages, you name it. I lost a lot of muscle because I stopped training as hard, and honestly, my mind was in a dark place. The daily...

Most people fail their diets because they overcomplicate things: 👉🏼 Cutting out all carbs 👉🏼 Fasting for entire days 👉🏼 Removing all the foods they love 👉🏼 Eating tasteless food (And the list goes on) ➡️ But what if there is a better way? And I’m not talking about tracking everything you eat. Even though tracking macros is a great tool for education on portion sizes and macronutrients… It’...

Carbohydrates often get a bad rap. But is there a cause for fearing carbs? In this episode, I sat down with a fellow sports nutritionist, Patrick McCarthy to discuss the role of carbohydrates in everyday life. You will learn the role of carbs in our body, what carbs you should eat (and when to eat them), along with some practical recommendations. Regardless of whether you're an athlete or not,...

You might have heard that all ultra-processed foods are bad for you, regardless of how much you eat. But is this really the case? Should you avoid all ultra-processed foods forever? Join me today as Nicole and I uncover the truth about ultra-processed foods and whether you should ban them from your diet. Nicole's Instagram: notoriously.nicole.rd Give her a follow - she's super knowledgeabl...

I remember it like it was yesterday. I was scared of eating anything with sugar (even honey!). Why? I thought it was going to make me fat. I used to see foods as “good” or “bad” and thought that any “bad” foods would automatically turn into fat and sabotage my progress. Some people told me it was because sugar spikes insulin and makes you fat. But wtf is insulin and why are some people so scared o...

Cheat meals. Are they worth it? Join me and coach Leo Alves today as we explore cheat meals and whether they're worth considering in your fitness journey. Where you can find Leo: IG: leoalvespt Twitter: leoalvespt YouTube: leoalvespt Thanks for tuning in!

What's the point of having all the knowledge in the world, if you don't know how to apply it? Sometimes taking that first step feels overwhelming. Like you have to restructure your whole life for fitness. So... what should you do? Should you try to change everything at once? Start with something small? What if that "small" thing feels overwhelming? What then? Tune in for today&#3...

Hello there! Welcome to another episode of the Making All Kinds of Gains podcast. Today I'm joined by an esteemed guest - Coach Bernardo, to discuss 5 popular fitness mistakes that are killing your gains (and what you should do instead). Make sure to give Bernardo a follow on IG: @coach.bernardo I'll see you in the next one!

Most people worry about their diet and working out, but often neglect one of the most important pieces of the puzzle - the mindset. In this episode, I'll share with you some lessons from more than a decade of being in the fitness space. If you have a strong mindset, the body will follow. Enjoy! Instagram: @migueldmendes

Welcome to the first guest episode of Making All Kinds of Gains! Today, I'm joined by my dear friend, Emil. In this episode, we covered: - Fitness and vanity: how most people get started; - Health as the key to winning at life; - What to do when you're feeling lost and unmotivated; - And more. Make yourself comfortable and enjoy!

Hi there! Welcome to "Making all kinds of gains". I'm your host, Miguel Mendes, an online fitness coach and ex-chef on his quest for the gains. To me, fitness isn't just about building an impressive physique. It's also about building your mind and spirit in the process. It's not just about looking great, but feeling great and living life on your terms. My goal with this p...