Sam Miller Science

I had a great question from my Instagram Q&A that I wanted to cover in a long-form fashion and that is the transition from in-person fitness and nutrition coaching to online. While there are concrete steps from getting you from in-person to fully online, I want to share with you the hybrid aspect and when to dive fully into online coaching, what the major differences are and what to consider, and...

Today's episode is a special replay from a podcast episode I was a guest on with Jeremiah Bair, host of the Living Lean podcast. Those who are new to this podcast will get an in-depth look into my story and how I got to where I am today along with answering some great questions from Jeremiah's audience and followers. Topics and questions include:   - My Backstory - What Sparked My Interest wi...

Having a tap-like approach to fitness coaching... what do I mean? Well, you'll have to listen to this short episode and a very important story I have for you. Whether you are on your own fitness journey or an advanced fitness and nutrition coach, this story is incredibly relevant to you and your life and how you'll be the last coach your clients will ever need. ----------  Ready to be the las...

Spanning off of the conversation with Sue and Alex Bush from Physique Development discussing the diet before the diet, I wanted to go more in-depth when it comes to the importance of maintenance phases of dieting and reverse dieting. We, of course, have the fat loss fallacy episode which if you haven't listened to I would highly suggest but this episode will cover different criteria so we know we...

Even though it is not 9 minutes with the intro and outro included, there are two reasons I wanted this episode to be 9 minutes. First alliteration. Second, we can get into the deep weeds when it comes to neurotransmitters so I wanted to give you a quick value-packed episode covering the essentials. Topics include:   - How Neurotransmitters Act Like Messengers - How the Brain Works - Most Comm...

Generally speaking, movement is good for our hormones. However, from an evolutionary perspective, we do very different activities and types of exercise and training compared to our ancestors and previous generations. As a coach or during your own transformation, it's incredibly important to understand these hormonal changes for lasting progress. Topics include:   - General Movement vs Intense...

I wanted to cover cortisol awakening response and cortisol patterns especially in terms of shift work in this episode because I know a lot of you have clients who work third shift. Given what is still going on in the world and how vital our healthcare workers are, it's essential they stay healthy. Topics include:   - Normal Cortisol Function - Fasting - SHREDS Model - The Majority of Cortisol...

Although there is a wealth of quality knowledge and information in the fitness and nutrition space, knowledge doesn't always mean it's being practiced. Today's episode is identifying the biggest mistakes I see those in their transformation journey making so you and your clients can avoid them. Topics include:   - Skimping on Quality Sleep - Vitamin D and Morning Health - Not Strength Training...

Right now is a perfect time to discuss serotonin given its importance not only in our physiological health but our psychological health as well. You and your clients should be readily informed of this particular neurotransmitter given the uncertainty we are all still living in and how serotonin plays a massive role in our overall health. Topics include:   - The Uprise of SSRI’s - Where Seroto...

While the topic of labs and blood work might require a multi-part series to cover them extensively, I want to do my best to set the foundation and give you an overview for you and your clients. I also want to bring your attention to the SHREDS model as a biofeedback tool to accompany this episode as well. Topics include:   - SHREDS Model - Breaking Labs Down Into Sections - Insulin Sensitivit...

Won't be waiting until the end to surprise you with an offer you can't refuse from my next guest and friend, Mike Millner. Mike for those who don't know is a Nutrition Coach and host of the Mind over Macros Podcast. He is here to discuss his new book which you will be able to get your hands on very soon called, "The Personality Diet." A lot of misinformation exists as you know and Mike has done a...

With so many quick fixes, fads, and just plain incorrect information in regards to gut health, I wanted to put my own spin on this topic and discuss the importance of gut health from an athletic performance perspective. There's more to it than just supplementing with probiotics and I know you and your clients will benefit a lot from this information and the implementation of it. Topics include: &n...

While you are cooped up in your home during this time, it's important to know that this will end for both you and your clients. It's also important to understand what you can do in this time to maximize your longevity and have quality health over your life span. I want to share with you my pillars of longevity and give you actionable steps to take for you and your clients. Topics include:   -...

What is the difference between a diet and nutrition? I want to take this episode to explain the differences so you and your clients have a better understanding of not only what differentiates the various diets out there but how they play into your client's overall nutrition periodization. I want to also explain why fasting is not a type of diet and what it truly is. Topics include:   - Differ...

I wanted to take this episode to explain COVID-19 from an evidence-based perspective and give you a detailed breakdown of both the anatomy and pathology of the novel Corona Virus. I will also explain what I would recommend from a training and nutrition perspective during this time. Topics include:   - My Personal Experience with COVID-19 - Why the Corona Virus isn’t the Only Corona Virus - Th...

Getting honest with you or your client's recovery is no small task so today's episode centers around physiological stress that acts as a drain and physiological restoration that acts as a charge.  Think of taking a piece of paper, folding it in half, and writing on one side what is restorative to your health and on the other side writing what is cumulative lifestyle stress on the other. This...

While I do cover the consequences of chronic dieting, I want you to understand how food is a signal and how macronutrients play a critical role in being successful and seeing progress long term. I will explain the role of protein, fat, and carbohydrates separately but also give you the long term ramifications of dieting for overextended periods of time and why individual nutrition periodization is...

How is your client's adrenal health affecting their results? While there will be some overlap with information from previous episodes, I wanted to cover adrenal health, adrenal glands, and explain the importance of cortisol within this topic. Other topics include:   - Reasons Adrenal Health Isn’t At Peak State - Overview of the Adrenal Glands   - Importance of Cortisol - How Many Hormone...

If you are already using a biofeedback system for yourself or your clients, you are ahead of the average. I want to give you an upgrade to your biofeedback process so you don't miss a critical component that could be the difference between improvement and stagnation. I explain the SHREDS model in depth in this episode so you and your clients can track what really matters when it comes to tracking...

The intra-workout window of your client's nutrition is a critical aspect that needs to be dialed in and this episode is an advanced-level deep dive into this subject. This is incredibly important in both intense strength training and prolonged endurance training. The relationship between muscle protein breakdown and muscle protein synthesis is an essential aspect we need to pay attention to and th...

I am teasing out this process but I think it's going to be extremely important to you and your clients in your nutrition periodization. What I am discussing today is the 3 main dimensions of metabolism as it pertains to energy regulation. This is a shorter episode but extremely value-packed. Topics include:   - Energy Regulation   - Efficiency, Identity, and Structure - P3 Model Episode...

This episode I want to cover women's health since I did men's health in Episode 22 - Mastering Men's Testosterone . I want to give you an overview of several topics concerning women's health and will cover these topics more in-depth in future episodes. This episode will give you a baseline understanding to aid your female clients and any female in your life as well. Topics include:   - HPA Ax...

The term Circadian Rhythm might be one of the most complicated areas of health. We are simply talking about the biological schedule or cycle our bodies operate on every single day. I want to explain this complex topic in simple to understand terms and give you tangible ways to optimize your own circadian rhythm or help your clients with theirs in this short episode. Topics include:   - The He...

Whether you are a coach or client, the topic and function of testosterone, in both males and females, plays a vital role in both your overall health and your performance in the gym. This episode is geared more towards males but will give you a holistic understanding of the role testosterone plays along with symptoms of low testosterone, what possible solutions are, and why your daily lifestyle pra...

It's not enough to have adequate knowledge of physiology to shape either your own or your client's physique and performance. It takes understanding our physiology and our endocrine system and how malleable and adaptive it really is. I want to explain to you what I call the 5 F's when it comes to understanding our body's different modes essentially and simultaneously show my age, referencing a popu...