The VALidity Podcast

Send us Fan Mail In today's episode we talk about how you respond to protein and resitance training differently as you age – and what you have to do to prevent muscle mass loss!  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@g...

Send us Fan Mail How do we avoid injuries?? In this episode, we discuss how to protect ourselves from muscle damage to prevent injury, and we dive into the theories as to why we see this protection occur! 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 What exactly do we mean by muscle damage? Do we have to damage our muscles to adequately grow? In this episode, we dive deep into the mechanisms of muscle damage and what it means for hypetrophy.  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 ST...

Send us Fan Mail In today's episode we discuss what percentage of our skeletal muscle, size, and strength outcomes are determined by our genetics!  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:  ht...

Send us Fan Mail In today's episode we talk about key regulators of the muscle protein synthesis pathways and explore why people may respond to resistance training differently!  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@gm...

Send us Fan Mail What is ACTUALLY happening at the molecular level in muscles when we lift weights? In today's episode we cover the molecular signaling pathway that is activated in response to resistance training that eventually results in an increase in muscle protein synthesis. We get INTO it so get out your notes and get ready to lock in–this one is technical but so so valuable!  NEW 1:1 C...

Send us Fan Mail Season 2 is here as I start my second year of grad school!!! In today's episode, we talk through some of the science we can expect to get into this semester/season, as well as chit-chat about navigating weight gain!! SO excited to be back! NEW 1:1 COACHING APPLICATION:  https://rvqfi1u3k06.typeform.com/to/VLXmxybS CONTACT ME: thevaliditypodcast@gmail.com IG: @TheValidityPodca...

Send us Fan Mail THE BIGGEST UPDATE OF MY LIFE + everything you need to know to start your fitness goals. EVERYTHING you do is relative to your starting point, and in this episode, we discuss different methods of determining your maintenance! CONTACT ME: thevaliditypodcast@gmail.com IG: @TheValidityPodcast TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL:  reversedietstudy@gmail.com 1:1 COAC...

Send us Fan Mail LETS CATCH UP. Today's mini episode is all about updates, what's happened the past few weeks, and what the best cardio for fat loss is!  CONTACT ME: thevaliditypodcast@gmail.com IG: @TheValidityPodcast TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL:  reversedietstudy@gmail.com 1:1 COACHING APPLICATION:  https://rvqfi1u3k06.typeform.com/to/rkPquOkd?typeform-source...

Send us Fan Mail In this episode, we dissect the latest study on training to failure to determine just how close to failure we REALLY need to be training to maximize hypertrophy.  CONTACT ME: thevaliditypodcast@gmail.com IG: @TheValidityPodcast TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL:  reversedietstudy@gmail.com 1:1 COACHING APPLICATION:  https://rvqfi1u3k06.typeform.com/to/rkPquOkd...

Send us Fan Mail Welcome to the final part 3 of our 3-part protein intake recommendation series! In this episode, we consolidate all the relevant protein literature covered in parts 1 and 2 to arrive at the most optimal daily protein intake recommendation for maximizing muscle mass gain and optimizing body composition. We cover recommendations for daily protein intake, how to spread your intake ou...

Send us Fan Mail Welcome to part 2 of our 3-part protein intake recommendation series! Throughout the next 3 episodes, we will go deep dive into all the relevant (and current) protein literature to eventually arrive at the most optimal daily protein intake recommendation for maximizing muscle mass gain and optimizing body composition. In this episode, we look at daily protein intake studies and fo...

Send us Fan Mail Welcome to part 1 of our 3-part protein intake recommendation series! Throughout the next 3 episodes, we will go deep dive into all the relevant (and current) protein literature to eventually arrive at the most optimal daily protein intake recommendation for maximizing muscle mass gain and optimizing body composition. In this episode, we look at protein titration studies and focus...

Send us Fan Mail This episode is straight out of one of Dr. Campbell's favorite lectures, and it's all about Vitamin D: What it does, what optimal ranges are, its effects on strength and hypertrophy, supplementation and dosing, and more. We consolidate the findings from 18 studies to determine whether vitamin D should be a crucial staple in your supplement protocol for strength and hyper...

Send us Fan Mail This is a 2-topic episode: first where we cover the only study ever done on deloads and dive deep into the study design & its outcomes, and then we cover studies looking at training for injury prevention! CONTACT ME: thevaliditypodcast@gmail.com IG: @TheValidityPodcast TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL:  reversedietstudy@gmail.com 1:1 COACHING APPLICATION:...

Send us Fan Mail This episode is all about carbohydrate and protein timing in the peri-workout window. Does it matter what you eat pre and post workout? What should you eat? What are the benefits? We explore all the science behind peri-workout nutrition in this episode.  CONTACT ME: thevaliditypodcast@gmail.com IG: @TheValidityPodcast TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL:  revers...

Send us Fan Mail This episode is part two of our deep dive into the most science-backed supplements for fat loss. This episode is all about caffeine and carnitine: how do they work? what is their mechanism of action? what are their benefits? and most importantly... do they work?  CONTACT ME: thevaliditypodcast@gmail.com IG: @TheValidityPodcast PESCIENCE ALPHAMINE LINK (code val to save): https://p...

Send us Fan Mail This episode is part one of our deep dive into the most science-backed supplements for fat loss. This episode is all about yohimbine: how does it work? what is the mechanism of action? what are the benefits? and most importantly... does it work?  CONTACT ME: thevaliditypodcast@gmail.com IG: @TheValidityPodcast TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL:  reversedietstu...

Send us Fan Mail What causes us to stop losing weight? Is it metabolic downregulation? Decrease in adherence? How do we know if its a true weight loss plateau? In this episode we look at the science behind plateaus and discuss how to address them. CONTACT ME: thevaliditypodcast@gmail.com IG: @TheValidityPodcast TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL:  reversedietstudy@gmail.com 1:1...

Send us Fan Mail How does meal frequency affect your metabolism? Is eating more meals better for your body comp? How should you time your meals? In this episode we break down the studies looking at different meal frequencies on both metabolism and body composition to determine what is truly most optimal. Additionally, we look at how meal timing and feeding behavior affects body comp and hunger cue...

Send us Fan Mail What are diet breaks? do they set you back in your dieting efforts? What do refeeds do? Are any of these stratagies beneficial to implement in a fat loss phase? In this episode we dive deep into non-linear dieting strategies and discuss the practical applications of diet breaks and refeeds.  CONTACT ME: thevaliditypodcast@gmail.com IG: @TheValidityPodcast TO BECOME A SUBJECT IN OU...

Send us Fan Mail Is it truly more anabolic to train at long muscle lengths? In this episode we break down the studies fueling the lengthened partials debate to determine whether we should be implementing them in our training. CONTACT ME: thevaliditypodcast@gmail.com IG: @TheValidityPodcast TO BECOME A SUBJECT IN OUR REVERSE DIETING STUDY EMAIL:  reversedietstudy@gmail.com 1:1 COACHING APPLICATION:...

Send us Fan Mail How do different rates of weight loss affect outcomes? Can you diet rapidly AND successfully? We look at 21-day, 15-day, 10-day, and 4-day diets documented in the literature to determine what are the best strategies for rapid fat loss.  CONTACT ME: thevaliditypodcast@gmail.com IG: @TheValidityPodcast 1:1 COACHING APPLICATION:  https://rvqfi1u3k06.typeform.com/to/rkPquOkd?typeform-...

Send us Fan Mail This episode is all about the negative consequences of dieting. We discuss what drives the hyperphagic response commonly seen after diets, how deficits affect muscle protein synthesis at the cellular level, and how dieting creates anabolic resistance. In essence, we discuss why dieting may be the worst thing you can do if your goal is to build muscle!  CONTACT ME: thevaliditypodca...

Send us Fan Mail This episode dives DEEP into blood flow restriction research. After we learn a little of the physiology of how BFR induces growth, we cover practical applications and studies supporting the implementation of BFR!  CONTACT ME: thevaliditypodcast@gmail.com IG: @TheValidityPodcast MY SOCIALS: IG: @Vallfitt  Tiktok: @Vallfitt youtube: VallFitt REFERENCES:  PMID: 9459541 PMID: 26820301...