Sam Miller Science

Does hormonal birth control play role in hindering exercise recovery? In today's episode, we're going to look at a new 2024 study on this very topic with trained individuals which is a big plus. We'll look at the study details, results, and why eliminating hormonal birth control isn't the "overnight success" strategy it may appear to be. Topics include:   - Hormonal Birth Control on Exercise...

Something I see a lot in the coaching industry and something I've struggled with as well in the industry is the difference between incremental and exponential growth. We obviously need those daily deposits and I'm a big fan of the compound effect. What about the big picture though? What actions could lead to massive expansion? I'll share this and more in today's episode. Topics include:   - I...

After spending nearly 2 decades in this industry being mentored by some of the greats and observing thousands more, I've noticed some common patterns and trends among them. What I see newer coaches do is get these 4 traits I'm about to share with you backwards and I don't want you to be one of them. In today's episode, I'll share the 4 traits, why they are being done backwards, share my thoughts o...

While several factors go into optimizing muscle growth, one advanced way is tracking certain biomarkers or biometrics and in today's episode, we'll be looking at the top 5 biomarkers you should be looking at if you want to optimize muscle growth for you or your clients. We'd be here for several hours if I went over every single one so we'll cover the big ones including a testosterone panel to seru...

Does sleeping with your partner help or hurt when it comes to getting a restorative night's sleep? This topic varies widely depending on who you ask but is there any data or studies that lean one way or another? In today's episode, we'll look at a survey on sleep divorce, discuss attachment style considerations when it comes to co-sleeping, evidence based studies on this topic, and the ultimate ha...

Is it possible to achieve immorality through anti-aging protocols and spending multiple millions of dollars a year?  Should this even be a desirable goal? In today's episode, I want to breakdown what tech billionaire Bryan Johnson is doing to reverse his aging in what he calls the Blueprint protocol, where his last meal ends at 11am, always sleeps alone, and takes over 100 supplements a day....

If you've been on Tiktok lately, you might have seen this trend known as "hot girl pills" or "silly girl pills". This trend is glamorizing the use of SSRI's and making it the "cool" thing to do and going so far as demeaning others who aren't taking them. In this episode, I want to breakdown some internal health implications of prolonged use and adaptations of these drugs, reasons for anxiety and d...

If you've dieted in the past and eventually fell ill at some point, there might be a correlation. In today's episode, we're going to take a look at 3 main considerations when it comes to the effects of dieting on the immune system along with how stress contributes as well. We'll also discuss some specific populations, my personal experience during my first bodybuilding show, and more. Topics inclu...

You're waking up to this podcast on a Monday morning (or whenever you decide to listen) after a less than ideal night's sleep but you told yourself you were going to exercise: should you push through it or take a rest day and try again tomorrow? I want to share with you some considerations when handling this circumstance including auditing your warmup sets, reducing training intensity, checking in...

While having a good body composition and losing fat is important, is there be a more important facet to longevity? The answer is yes and that is building muscle. In today's episode, we'll go beyond weight loss when it comes to longevity and examine the connection between building lean muscle and resilience, muscle mass and morality, and examine a 2022 study looking at this very issue. Topics inclu...

Could your gut health be directly impacting your gains and progress in the gym? In today's episode, I'm going to share new research that answers this question with a resounding "yes". We'll discuss gut health and muscle function, a study around elite water polo players, results of the study and implications, and more. Topics include:   - Gut Health and It’s Impact On Your Health - FNMS Progra...

With the increased accessibility of at home testing kits become available, it's easy to understand the appeal and convenience but is it worth your money and how accurate are they? In today's episode, we'll take a look at some of the most popular tests on the market right now and share what to look out for, some overlooked tests many forget about, important lab markers to test for, and more. Topics...

Do you know if your supplements are truly working? Could it just be the placebo effect? We know individuals take supplements to aid in the pursuit of their goals and I'm a fan of supplementation in the right context for the right person. However, I don't want you throwing your money away on ineffective supplements or not giving them enough time to take full effect. I'll breakdown the major keys fo...

Even the very best of dietary approaches can be ruined with a few common mistakes and in today's episode, I want to go through some of the most popular dietary approaches today including keto, paleo, vegan, and more and explain why this is the case. Calories still matter in these dietary approaches so it's important for you and your clients to be cognizant of these potential pitfalls. Topics inclu...

While fiber is great for our overall health, motility, and regulating blood sugar among many aspects, too much of a good thing can lead to issues. This begs the question could fiber be making gut issues worse for you or your clients? In today's episode, we're going to discuss the different types of fiber, a world gastroenterology journal study around this topic, application considerations, and mor...

How expensive is it to eat a primarily whole food diet in today's economy? Surprising less than you might think compared to the average spending that occurs. In today's episode, I want to investigate the average American's food costs, where they spend money for food by category, and debunk the myth that it's "too" expensive to eat healthy. Topics include:   - Healthy Food Costs - The Average...

Should everyone go gluten free? While 1 in 6 individuals statistically are affected in some way to gluten, would it be a good idea to just cut it out all together for everyone? In today's episode, we'll explore a double blind randomized controlled trial study around this topic, highlight some potential indicators, and more. Topics include:   - Should Everyone Remove Gluten From Their Diet? -...

Could this one popular sleep supplement actually be an incredibly underrated tool for women's health and even managing PMS, PCOS, and general infertility? The answer is yes and by the title, today we are going to explore melatonin. We'll take a look at melatonin as a hormone and antioxidant, how melatonin works in the body, how it aids in women's health, and more. Topics include:   - Melatoni...

Most of us know the issues that plastics pose to our health and our environment but to what extent is this an issue in our lives and our client's lives? This topic is becoming more and more alarming and in today's episode, I'm going to share a few studies on why this is the case. We'll also discuss tips on how to reduce your exposure including hydration and fish consumption. Topics include:  ...

Much like any other industry (with the hopeful exception of airline pilots) there are great individuals and not so great ones. Physicians are no different and in today's episode, we're going to explore 5 red flags that signal it may be time to find another doctor. From not feeling seen and heard to being trigger happy with the prescription pad, these key points are important for your short and lon...

While I've discussed the importance of EPA and DHA when it comes to our health in previous podcasts, it's important to understand where to optimally obtain these key fatty acids and spoiler alert: many supplemental forms suck. They either lack the proper dosage required to have any notable effect or have oxidation or impurity issues. We'll discuss this sourcing topic in depth on today's episode an...

There's an argument that exists between the reps in reverse crowd vs the technical failure training style crowd of which is superior when it comes to hypertrophy. In today's episode, we are going to look at a brand new February 2024 study looking at both male and female participants, what they found, and how this applies to your or your clients. Topics include:   - Hypertrophy Training - Reps...

A popular topic around women's health is PCOS, insulin resistance, and potential issues this can cause when attempting to lose fat in a dieting phase. Does PCOS directly affect fat and weight loss efforts or is there more to it? I want to share a recent meta-analysis on this topic and what we can learn as coaches or someone in their own transformation. Topics include:   - Does PCOS Affect Fat...

While Ozempic is still the hot button topic when it comes to "quick fix" weight loss modalities, gastric bypass surgeries are still occurring frequently and we have some new research that, as a coach, is important to understand. We'll take a look at the research findings, what deficiencies they saw after the surgery, different types of surgeries, and more! Topics include:   - Gastric Bypass S...

A very interesting article in the journal Brain Behavior and Immunity examined the relationship between hormonal contraceptives, stress, and inflammation. We'll talk about hormonal birth control and it's potential issues, the soical stress test, how to implement this information, and more! Topics include:   - Hormonal Birth Control, Stress, and Inflammation - Hormonal Contraceptives and Potential...