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In episode 15 of The Muscle Engineer Podcast I’m joined by legendary Norwegian coach and educator Børge Fagerli to discuss his recent Carnivore diet experiment and a variety of related nutritional concepts.

Topics discussed with time stamps:

3:10 What made Børge decide to try this diet and was there a particular scientific reasoning behind this approach when the vast majority of nutrition points in a pretty much opposite direction - plant based diet with plenty of fruits and vegetables are what people in the blue zones seem to mostly eat

14:40 What meats did Børge eat? Did he consume any organ meats or eggs? Did he take any supplements with this diet to counterbalance the lack of certain micronutrients and minerals, and was he worried about potential overdosing of iron by consuming large amounts of red meat?

20:46 How long was the adaptation period to this diet, and how were satiety, performance and energy levels throughout the day and what effects did this diet have on his body composition?

24:18 What does he think the inflammation he suffered from before trying this diet was due to (genetics, eating foods that weren’t agreeing with his body)?

28:45 Is he worried that this diet basically starves the gut bacteria, which might be helpful in cases of dysbiosis, but also starves the good bacteria, probably making an individual less tolerant to plant based foods over time? And what does he think about the recommended 10-15 g of fiber / 1000 kcal?

36:10 What were the results of Børge’s blood tests and a discussion around cholesterol levels and their significance for health

42:25 The goals and durations a carnivore diet would be most suitable for

48:24 How would a zero carb, carnivore diet compare to a “regular” high protein diet that also includes some other protein sources and maybe some fruit here and there?

51:16 After finishing the experiment, how should we start reintroducing other foods, particularly carbohydrates?

54:37 Børge’s updated views on timing your carb and overall food intake during the day for health and body composition

58:22 How should we think of seasonal (circannual) rhythms that dictate what we should eat throughout the year and how should we adapt our diet according to that (food selection, overall energy intake and goals). Should we bulk during the summer and cut during the winter?

1:09:22 Does Børge prefer organic produce and what does he think about the sustainability aspect of a long term carnivore diet?

1:14:29 Where can you find Børge online

1:15:15 What is Børge’s definition of success?

You can find Børge at:

https://www.facebook.com/coach.borgefagerli/

http://borgefagerli.com/

https://www.instagram.com/borgefagerli

Get in contact with me:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

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In episode 11 of The Muscle Engineer Podcast I’m joined by Melody Schoenfeld for a science-based, objective analysis of the vegan diet and lifestyle.

Melody Schoenfeld is a Certified Strength and Conditioning Specialist with the NSCA, Certified Nutrition Specialist, Certified Massage Therapist and a personal trainer with over 20 years of experience in the field.

Melody holds a master's degree in health psychology and writes and speaks both nationally and internationally on a wide variety of health and fitness subjects. She has held state and American records in all three lifts in powerlifting (squat, bench press, deadlift), and competes in powerlifting and strongman.   

In addition to these feats, she is a heavy metal musician and a vegan for over 20 years, and the recent author of the book “Pleasure Not Meating You: A Science-Based Approach to the Vegan Lifestyle (And Some Recipes, Too) “.

During our conversation we both express our dislike for the most common “emotional blackmailing” approach vegans take when trying to convince meat eaters to abandon animal foods and offer a better approach, discuss some of the most common misconceptions about vegan diets and adress the most common nutrients vegans can be deficient in, plus much, much more.

Make sure to stick around until the end if you want to hear what were my top 3 take-aways from this episode.

Buy Melody’s book
https://www.amazon.com/Pleasure-Not-Meating-You-Science-Based/dp/151362895X/

You can find Melody at:

https://www.facebook.com/melody.schoenfeld

https://twitter.com/5ftoffury

https://www.instagram.com/5ftoffury1/

https://www.youtube.com/user/5ftoffury1

Get in contact with me:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

 

Topics discussed with time stamps:

1:57 When and how did Melody get involved with fitness

5:48 When did she decide to adopt a meat free diet and does she eat any animal products at all?

9:23 What does she think about trying to convince people of abandoning animal products by the common “emotional blackmailing” approach. And what would be a better approach?

13:52 The difference between vegans, vegetarian etc

16:12 The distinction between “plant based diets” vs “vegan diets”

17:33 What are the ethical, economic, and environmental considerations associated with the vegan diet?

22:42 Does Melody thinks that false claims (such as the ones being made in What the Health, The China Study etc) and false infographics are actively harming the community?

26:17 What are the most common misconceptions about vegan diets and what are some of the primary nutritional concerns to adress in order to be able to follow a vegan diet without nutrient deficiencies?

39:08 What are Melody’s thoughts on meat substitutes (textured vegetable protein, seitan, mycoprotein, soy etc. ) ? Is soy bad due to it’s phytoestrogen content?

42:30 Does she buy food that is grown locally and does she favor organic or conventional farming when purchasing produce and why?

44:25 Melody’s thoughts on lab-grown meat and other non-conventional protein sources, such as insects

47:22 Melody’s final message with regards to this topic

48:18 “Pleasure Not Meating You”, and why Melody decided to write her book

50:36 Melody’s definition of success

52:43 My closing thoughts and key take-aways

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In episode 10 of The Muscle Engineer Podcast I’m joined by Trevor Johnson, a personal trainer and fitness consultant and overall super smart evidence-based guy to talk about how he overcame alcohol addiction, the diet strategies he used to lose 50 lbs and mistakes people make with high intensity training.

We also touch on other controversial topics, such as sugar addiction and whether it exists or not, how much control do we really have on how much we eat, and much much more.

Topics discussed with time stamps:

2:56 Background on Trevor’s fitness journey and his alcohol abuse issues and how that impaired his phyiscal progress

8:29 How should we think about balancing fitness with alchohol consumption and where is the line between recreational consumption and addiction?

11:00 Why the “just have one every day” advice doesn’t work for some people when it comes to alcohol and food intake

15:05 What Trevor thinks about “sugar addiction” and it being compared to something like alcohol addiction

19:55 The impact of food advertising messages such as Halo Top’s “Save the bowl. You’re going to want the whole pint. “ or “Stop when you hit the bottom. “ on mindful eating and healthy eating behaviours

23:56 Sugar vs food addiction, the impact of different food combinations and advertisements on how much we eat

30:06 Mental conditioning and the importance of reinforcing new behaviours when you want to make a change in your life

37:14 What made Trevor start the fat loss phase he did last year, during which he lost 50 lbs

39:44 What made Trevor decide to follow a super high protein intake and what were the lessons he took from it

49:35 Low volume / HIT training – why does Trevor like it and who has influenced him into adopting this style of training?

50:51 The value of logbooks and tracking your workouts

55:20 Do people run themselves into the ground by constantly trying to beat their past performance?

59:02 Issues around the definition of “low volume training” and the dose response relationship between volume and muscle growth

1:08:52 Trevor’s definition of success

1:10:21 My closing thoughts and main take-aways from the episode

You can find Trevor at:

https://www.facebook.com/HighIntensityFitness/

https://www.facebook.com/trevor.johnson.1989

https://www.youtube.com/user/trevor1787

 Get in contact with me:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

 

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In this episode I'm joined by Alex Leaf for a very in-depth, yet practical discussion on glycine.

Alex has a Master’s degree in Nutrition and currently works for Exam​ine.com, the number 1 resource for independent and unbiased supplement reviews and nutrition information. ​

In this episode we go deep into the biochemistry of glycine metabolism and utilization and it’s potential roles for improving longevity, blood sugar managment and cognitive function, among others, but we also give practical suggestions that you can implement right away.

You can find Alex at:

https://www.leaf-nutrition.com/

https://www.facebook.com/aleaf45

http://examine.com/

 

Get in contact with me:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

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Today I’m joined by Joshua Verduzco, a certified personal trainer who has an MSc degree in Human Sciences with a major in Human Nutrition and is a registered dietitian who works at Christus Spohn Hospital in Corpus Christi, Texas, as a clinical dietitician.

We discuss his educational background, how he ended up becoming an RD, the steps towards becoming an RD, the rotations that were part of his internship and much more. If you’re interested in what it takes to be a registered dietitian or maybe you want to become one yourself, then this episode is for you. 

Check out Joshua at:

https://www.facebook.com/joshua.verduzco

https://www.instagram.com/joshuaverduzco/

Get in contact with me:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras