The VALidity Podcast

Send us Fan Mail Welcome to Part 1 of our Peptide Series, where we break down the science behind today’s most talked-about compounds–starting with retatrutide. In this episode, we dive into the mechanism of action of retatrutide, the first GLP-1, GIP, and glucagon triple agonist, and why it represents a major shift in obesity pharmacology. We cover: What GLP-1, GIP, and glucagon receptors actually...

Send us Fan Mail In this episode, we break down the gut-brain axis—the complex communication network that regulates hunger, metabolism, and body weight. We explore how the brain integrates signals from fat tissue, nutrients, nerves, and gut hormones like GLP-1 and CCK to control appetite and energy balance. From classic obesity research to modern discoveries about vagal signaling, nutrient sensing...

Send us Fan Mail You don’t grow in the gym, you grow when you sleep. Every night your body has a built-in anabolic window. In this episode we break down how growth hormone secretions respond to sleep, and what that means for your physique goals.  1:1 COACHING APPLICATION:  https://rvqfi1u3k06.typeform.com/to/VLXmxybS SHOP MY NEW 'NUTRITION NAVIGATED' E-BOOK! https://vallfitt.squarespace....

Send us Fan Mail What does balance really look like — and is true balance even possible? In this episode, I share how I personally navigate flexibility while chasing my physique goals. Spoiler alert: balance looks different for everyone, but I break down what works for me and give you practical, actionable tips to help you find your own version of balance. 1:1 COACHING APPLICATION:  https://rvqfi1...

Send us Fan Mail In this episode, we dive into the qualitative findings from our USF Reverse Dieting Study to compare how three post-diet paths—reverse dieting, straight to maintenance, and a looser/intuitive return—actually feel. We cover hunger, fullness, adherence, energy, training performance, etc. If you missed Part 1’s numbers on weight regain trends, catch that first then come back for the...

Send us Fan Mail We’ve all heard about reverse dieting… but does it actually work? This week, we dive into early data from our research at USF – the world’s first reverse diet intervention study – looking at how different post-dieting approaches impact weight regain after a diet.  1:1 COACHING APPLICATION:  https://rvqfi1u3k06.typeform.com/to/VLXmxybS CONTACT ME: thevaliditypodcast@gmail.com IG: @...

Send us Fan Mail WELCOME BACK! In this episode, I share an inside look at the start of my PhD journey at Vanderbilt University — from settling into Nashville to diving into our first big projects in the lab. We also unpack some of the latest research on GLP-1s, exploring exciting new findings and what they could mean for those who don't currently respond to GLP-1 treatment 1:1 COACHING APPLIC...

Send us Fan Mail Our favorite guest is back!! Dr. Bill Campbell (DBC) joins us with updates on his menopause research and our Reverse Dieting research. As a lifelong fat loss researcher, Dr. Campbell has transitioned his focus from the general population to fit peri-menopausal women struggling to lose weight. In today's episode we talk about the upcoming research he is conducting on this popu...

Send us Fan Mail In this episode, we dive into the science-backed habits that can turn your evenings into a powerful reset for your body and mind that supports optimal quality sleep—your body’s most underrated fat loss enhancer. From sleep supplements to meal timing, I’m breaking down exactly what your nighttime routine needs to help you fall asleep faster, stay asleep longer, and wake up truly re...

Send us Fan Mail We hear it all the time: “Win the morning, win the day.” But what does that actually look like—physiologically and practically? In this episode, I’m breaking down the exact structure of a high-performance morning routine through the lens of physiology and psychology. From movement to momentum, here’s how to set yourself up for success—before the day even begins. MINICUT CHALLENGE...

Send us Fan Mail Just how much does sleep ACTUALLY matter for fat loss? In today's episode we go through a study that tells us exactly how sleep–or lack thereof–can be making or breaking our fat loss.  MINICUT CHALLENGE IS OPEN NOW https://vallfitt.squarespace.com/programs-guides/health-hardwired-challenge RAPID RESET INTEREST FORM  https://docs.google.com/forms/d/e/1FAIpQLSd_TAwquyE-yPguoNRQ...

Send us Fan Mail Does cold water therapy HELP or HURT your fitness goals? In this episode, we dive into the benefits and detriments of cold therapy, while emphasizing the CONTEXT in which it should be used!  MINICUT CHALLENGE IS OPEN NOW https://vallfitt.squarespace.com/programs-guides/health-hardwired-challenge RAPID RESET INTEREST FORM  https://docs.google.com/forms/d/e/1FAIpQLSd_TAwquyE-yPguoNR...

Send us Fan Mail Are carbs bad before bed? What SHOULD you be eating before bed? In this episode, we dive into the literature and rationale behind the most optimal pre-sleep meal for YOU (depending on your goals and when you train).  HEALTH HARDWIRED CHALLENGE IS OPEN NOW https://vallfitt.squarespace.com/programs-guides/health-hardwired-challenge RAPID RESET INTEREST FORM  https://docs.google.com/...

Send us Fan Mail Can you gain ONLY muscle in your surplus? In this episode, we discuss a study on vitamin D and discuss the pathways by which vitamin D could promote the allocation of surplus calories to muscle growth versus body fat.  RAPID RESET INTEREST FORM  https://docs.google.com/forms/d/e/1FAIpQLSd_TAwquyE-yPguoNRQgBIqm2ZkgNK3kGPVkWRGdZcYUWnKZQ/viewform?usp=dialog HEALTH HARDWIRED (shreddin...

Send us Fan Mail Is fasted cardio TRULY superior for fat loss? Could it be beneficial in a growing phase? In this episode, we dive into 5 studies to determine the benefits, if any, of fasted cardio so you know exactly what you should be doing for your goals. RAPID RESET INTEREST FORM  https://docs.google.com/forms/d/e/1FAIpQLSd_TAwquyE-yPguoNRQgBIqm2ZkgNK3kGPVkWRGdZcYUWnKZQ/viewform?usp=dialog 1:1...

Send us Fan Mail What happened when I went on an extreme rapid fat loss protocol for 4 days and completely RESET my body? I'll give you a spoiler alert: it changed my life. Tune in to find out how!  CLICK HERE FOR RAPID RESET INTEREST FORM  https://docs.google.com/forms/d/e/1FAIpQLSd_TAwquyE-yPguoNRQgBIqm2ZkgNK3kGPVkWRGdZcYUWnKZQ/viewform?usp=dialog SHOP MY NEW 'NUTRITION NAVIGATED'...

Send us Fan Mail Wanted to touch base with you guys as I start the Rapid Fat Loss protocol!! Hoping to figure out an approach to help women in similar situations who need some sort of reset for their goals. Check back next week to hear how it went!! All foundational studies are discussed in my "Rapid Fat Loss Strategies" episode! SHOP MY NEW 'NUTRITION NAVIGATED' E-BOOK! (on sa...

Send us Fan Mail How much protein should women be eating a day? What about PRE workout protein? Post workout? In today's episode we look at FIT FEMALE literature on protein intakes to discuss what is most optimal.. for the girls.  SHOP MY NEW 'NUTRITION NAVIGATED' E-BOOK! (on sale this week only) https://vallfitt.squarespace.com/programs-guides/p/nutrition-navigated 1:1 COACHING APP...

Send us Fan Mail A little different change of pace today as I talk through what personally helped ME overcome binge eating and heal my relationship with food! also HUGE personal update + my new ebook release!! SHOP MY NEW 'NUTRITION NAVIGATED' E-BOOK! (on sale this week only) https://vallfitt.squarespace.com/programs-guides/p/nutrition-navigated 1:1 COACHING APPLICATION:  https://rvqfi1u...

Send us Fan Mail In our first ever guest- episode, Dr. Bill Campbell (DBC) joins us to talk all things menopause and body composition. As a lifelong fat loss researcher, Dr. Campbell is transitioning his focus from the general population to fit peri-menopausal women struggling to lose weight. In today's episode we talk all about what these women are experience, and why, and what Dr. Campbell...

Send us Fan Mail What is creatine? what does it do? is it safe? what can I expect to improve? which type should I take? how much should I take? how often? will it cause hair loss? water retention? is it a steroid? is there a point if I don't lift? ALL your creatine questions get answered on this episode.  CREATINE I TAKE: https://pescience.com/products/trucreatine (code VAL to save $) 1:1 COA...

Send us Fan Mail Can we gain muscle and lose fat at the same time??? If so... HOW? In this episode we dive into the necessary conditions to undergo a body recomp (and the studies to support it ofcourse)!  NEW 1:1 COACHING APPLICATION:  https://rvqfi1u3k06.typeform.com/to/VLXmxybS CONTACT ME: thevaliditypodcast@gmail.com IG: @TheValidityPodcast TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL...

Send us Fan Mail This episode is all about the training changes I made in the last year that I think made the biggest difference in helping me build a Pro-worthy physique.  NEW 1:1 COACHING APPLICATION:  https://rvqfi1u3k06.typeform.com/to/VLXmxybS CONTACT ME: thevaliditypodcast@gmail.com IG: @TheValidityPodcast TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL:  reversedietstudy@gmail.com ST...

Send us Fan Mail All about the current research in our Performance and Physique Enhancement Lab including everything you need to know about reverse dieting! NEW 1:1 COACHING APPLICATION:  https://rvqfi1u3k06.typeform.com/to/VLXmxybS CONTACT ME: thevaliditypodcast@gmail.com IG: @TheValidityPodcast TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL:  reversedietstudy@gmail.com TRAINING PROGRAMS:...

Send us Fan Mail How do we get stronger?? Is it all neural adaptations? Or can getting bigger make you stronger? In today's episode we dive into 2 studies to see what they found.  NEW 1:1 COACHING APPLICATION:  https://rvqfi1u3k06.typeform.com/to/VLXmxybS CONTACT ME: thevaliditypodcast@gmail.com IG: @TheValidityPodcast TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL:  reversedietstudy@...