The Health Mastery Show

In this episode podcast, I talk with Shannon Beer about how chasing physique ideals may be having a negative impact on your overall quality of life. The questionnaire that I referenced (It would mean a lot to me if you filled it out) https://bit.ly/PodHM Find me here: instagram.com/adammc192/

Today I speak with Dr. Eric Helms on the topic of intrinsic vs extrinsic motivation, introspection and self-identity. If you have any questions or want any general advice/tips I'll be more than happy to help. Send me a DM on Instagram or drop a comment down below. For coaching applications, testimonials and information check out: [https://www.healthmastery.co/](https://www.healthmastery.co/) 👨🏽‍⚕️ Instagram - @adammc192 / https://www.instagram.com/adammc192/ 🖊 Twitter - [@adammc192](https://twitter.com/adammc192) 🌐 Website - www.healthmastery.co 👨🏽‍⚕️ Eric's Instagram https://www.instagram.com/helms3dmj 📧 Business enquiries - adam@healthmastery.co

Today I speak with WNBF World Champion Chris Elkins. We cover topics from body image, Chris’s approach to training and nutrition in prep for a competition, his thoughts on TRT and much much more. If you have any questions or want any general advice/tips I'll be more than happy to help. Send me a DM on Instagram or drop a comment down below. For coaching applications, testimonials and information check out: [https://www.healthmastery.co/](https://www.healthmastery.co/) 👨🏽‍⚕️ Instagram - @adammc192 / https://www.instagram.com/adammc192/ 🖊 Twitter - [@adammc192](https://twitter.com/adammc192) 🌐 Website - www.healthmastery.co 👨🏽‍⚕️ Peter's Instagram [https://www.instagram.com/chris_elkins/](https://www.instagram.com/chris_elkins/reels/?hl=en) 📧 Business enquiries - adam@healthmastery.co

Wearable health devices are on the rise, in fact, there are so many on the market right now it can be hard to know what's best for you. In this episode, Dr.Peter Tierney, senior research scientist at Lululemon joins me to discuss everything related to personal health devices. For coaching applications, testimonials and information check out: [https://www.healthmastery.co/](https://www.healthmastery.co/) 👨🏽‍⚕️ Instagram - @adammc192 / https://www.instagram.com/adammc192/ 🖊 Twitter - [@adammc192](https://twitter.com/adammc192) 🌐 Website - www.healthmastery.co 👨🏽‍⚕️ Peter's Instagram [https://www.instagram.com/drsportscience/](https://www.instagram.com/drpetertierney/?hl=en) 🌐 Peter’s Twitter - ttps://twitter.com/drpetertierney 📧 Business enquiries - adam@healthmastery.co

Today I speak with Dr. Ciaran O’ Cathain all about fuelling for GAA, an Irish sport with little to no research to date. ⬇️ Let me know whether you enjoyed the video down below in the comments 👍🏽 Drop a like if you did 🙋🏽‍♂️Who am I? My name is Adam and I'm a Registered Performance Nutritionist (MSc), a competitive natural bodybuilder, a coach and a semi-retired basketball player. I hope you guys enjoy my content! 🔔 Hit that notification bell! Subscribe to support the channel (it's free) If you enjoy the content, share it with your friends and help me grow the channel! If you have any questions or want any general advice/tips I'll be more than happy to help. Send me a DM on Instagram or drop a comment down below. 👨🏽‍⚕️ Instagram - @adammc192 / https://www.instagram.com/adammc192/ 🖊 Twitter - [@adammc192](https://twitter.com/adammc192) 🌐 Website - www.healthmastery.co 👨🏽‍⚕️ Ciaran's Instagram https://www.instagram.com/drsportscience/ 🌐 Ciaran’s Paper - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7281517/ 📧 Business enquiries - adam@healthmastery.co

In this episode, I talk with Jabien Rosario about why people fall for nutrition fallacies, why there are extremes in nutrition and the complexities of the obesity epidemic. ⬇️ Let me know whether you enjoyed the video down below in the comments 👍🏽 Drop a like if you did 🙋🏽‍♂️Who am I? My name is Adam and I'm a Registered Performance Nutritionist (MSc), a competitive natural bodybuilder, a coach and a semi-retired basketball player. I hope you guys enjoy my content! 🔔 Hit that notification bell! Subscribe to support the channel (it's free) If you enjoy the content, share it with your friends and help me grow the channel! Timestamps + links to items in video: 00:00 Intro to Jae 09:15 Why do extremes exist in Nutrition beliefs? 26:00 What builds trust with "Experts" 27:50 What are the primary causes of Obesity 31:15 Is Obesity just personal responsibility 37:10 Is free choice a thing in nutrition choices? 44:16 Are certain social classes less likely to become obese? 46:10 Can personalised nutrition be applied to the general public? If you have any questions or want any general advice/tips I'll be more than happy to help. Send me a DM on Instagram or drop a comment down below. 👨🏽‍⚕️ Instagram - @adammc192 / https://www.instagram.com/adammc192/ 🖊 Twitter - @adammc192 🌐 Website - www.healthmastery.co 👨🏽‍⚕️ Jabien's Instagram https://www.instagram.com/sciencebyjae/ 🌐 Jabien’s Site - https://sciencebyjae.carrd.co/ 📧 Business enquiries - adam@healthmastery.co

In this episode, I speak to Dr. Grant Tinsley all about body composition assessment tools and the potential benefits of intermittent fasting. ⬇️ Let me know whether you enjoyed the podcast 👍🏽 Leave a review if you did 🙋🏽‍♂️Who am I? My name is Adam and I'm a Registered Performance Nutritionist (MSc), a competitive natural bodybuilder, a coach and a semi-retired basketball player. I hope you guys enjoy my content! 🔔 Hit that notification bell! Subscribe to support the channel (it's free) If you enjoy the content, share it with your friends and help me grow the channel! Timestamps + links to items in video: 00:00 Start 02:20 Intro into Grant 04:00 Do athletes need to get lean or is it survivorship bias? 08:56 What bodycomposition tools are useful? 41:53 Are DEXA and MRI the Gold standard? 28:04 How useful are Skinfold callipers? 34:58 What the best way to track muscle mass changes over time? 40:02 Grant’s research on Intermittent fasting 56:02 More information about Grant If you have any questions or want any general advice/tips I'll be more than happy to help. Send me a DM on Instagram or drop a comment down below. 👨🏽‍⚕️ Instagram - @adammc192 / https://www.instagram.com/adammc192/ 🖊 Twitter - @adammc192 🌐 Website - www.healthmastery.co 👨🏽‍⚕️ Grant's Instagram https://www.instagram.com/hughjohngilmore/ 🌐 Grant’s Site - https://podiumpsychology.com/ 📧 Business enquiries - adam@healthmastery.co

In this episode, I speak with Hugh Gilmore about his role as a professional sports psychologist. We cover a wide range of topics including the importance of mentality in performance, why we need to be self-compassionate and more. ⬇️ Let me know whether you enjoyed the video down below in the comments 👍🏽 Drop a like if you did 🙋🏽‍♂️Who am I? My name is Adam and I'm a final year Masters Student in Sports Nutrition, a competitive natural bodybuilder, a coach and a semi-retired basketball player. I hope you guys enjoy my content! 🔔 Hit that notification bell! Subscribe to support the channel (it's free) If you enjoy the content, share it with your friends and help me grow the channel! Timestamps + links to items in video: 00:00 Start 01:05 Who is Hugh Gilmore? 03:50 What does a sports psychologist do? 09:09 How the sports psychologist helps improve athlete performance 12:25 How important is mentality in performance? 16:35 What is motivational interviewing? 19:50 Why is there ambivalence in change? 36:20 Is the David Goggins mindset helpful? 45:20 Why is self-compassion important? 54:15 More about Hugh and his work If you have any questions or want any general advice/tips I'll be more than happy to help. Send me a DM on Instagram or drop a comment down below. 👨🏽‍⚕️ Instagram - @adammc192 / https://www.instagram.com/adammc192/ 🖊 Twitter - @adammc192 🌐 Website - www.healthmastery.co 👨🏽‍⚕️ Hugh's Instagram https://www.instagram.com/hughjohngilmore/ 🌐 Hugh’s Site - https://podiumpsychology.com/ 📧 Business enquiries - adam@healthmastery.co

In this episode, I with Alan Flanagan about why disinformation and outrage online get such large traction. We also chat about some common dietary patterns and where they have pitfalls. ⬇️ Let me know whether you enjoyed the video down below in the comments 👍🏽 Drop a like if you did 🙋🏽‍♂️Who am I? My name is Adam and I'm a final year Masters Student in Sports Nutrition, a competitive natural bodybuilder, a coach and a semi-retired basketball player. I hope you guys enjoy my content! 🔔 Hit that notification bell! Subscribe to support the channel (it's free) If you enjoy the content, share it with your friends and help me grow the channel! Timestamps: 00:00 Introduction to Alan 04:12 Why are high-fat diets and fasting for health popular? 10:29 How social media rewards more extreme beliefs 18:00 The problems with ancestral eating 20:50 How diets differed based on origin 26:10 What’s the deal with Seed Oils and Saturated Fats? 34:30 How trans fats in the food matrix affected health 39:40 Are animal forms of nutrients more bio-available? 43:48 More about Alan If you have any questions or want any general advice/tips I'll be more than happy to help. Send me a DM on Instagram or drop a comment down below. 👨🏽‍⚕️ Instagram - @adammc192 / https://www.instagram.com/adammc192/ 🖊 Twitter - @adammc192 🌐 Website - www.healthmastery.co 👨🏽‍⚕️ Alan's Instagram https://www.instagram.com/thenutritional_advocate/ 🌐 Alan’s Site - https://www.alineanutrition.com/ 📧 Business enquiries - adam@healthmastery.co

Coaching with me: https://bit.ly/3fg6iss In this episode, I chat with Sports Dietitian Renee McGregor all about the impacts on your health and performance from eating too little. Renee is a leading expert in clinical and performance nutrition with over 20 years of experience, including working with Olympic and Paralympic athletes. 🔔 Hit that notification bell! Subscribe to support the podcast (it's free) If you enjoy the content, share it with your friends and help me grow the podcast! Timestamps + links 01:59 Intro into Renee 05:45 What is Relative Deficiency in Sport? 15:05 Do you need to lose weight to be in at RED-S state? 19:01 Relationship between bodyfat and Energy deficiency 32:15 Are low bodyfat and performance just survivorship bias 38:10 How to combat the fear of weightgain 49:55 RED-S amongst the general public 55:49 More info about Renee If you have any questions or want any general advice/tips I'll be more than happy to help. Send me a DM on Instagram or drop a comment down below. 👨🏽‍⚕️ Instagram - @adammc192 / https://www.instagram.com/adammc192/ 🖊 Twitter - @adammc192 🌐 Website - www.healthmastery.co 👨🏽‍⚕️ Renee's Instagram https://www.instagram.com/r_mcgregor/ 🌐 Renee’s Website - https://reneemcgregor.com/ 📧 Business enquiries - adam@healthmastery.co

In this episode, I chat with Professor Luc Van Loon Professor of Physiology of Exercise at the Department of Human Biology at Maastricht University Medical Centre. We talk all about Plant proteins, supplementation and how sports nutrition can inform ageing. ⬇️ Let me know whether you enjoyed the video down below in the comments 👍🏽 Drop a like if you did 🙋🏽‍♂️Who am I? My name is Adam and I'm a final year Masters Student in Sports Nutrition, a competitive natural bodybuilder, a coach and a semi-retired basketball player. I hope you guys enjoy my content! 🔔 Hit that notification bell! Subscribe to support the channel (it's free) If you enjoy the content, share it with your friends and help me grow the channel! ☕️ If you wanna (literally) help fuel the production of these podcasts, feel free to buy me a cheeky beer https://www.buymeacoffee.com/AdamMc192 Timestamps + links to items in video: 00:00 Start 01:58 Introduction to Luc 07:14 Are plant proteins as effective for muscle building? 11:30 Can lab studies looking plant protein be translated to real world? 20:50 Is there utility in using fast-digesting carbs post-workout 24:40 Are supplements for useful for people who cannot eat enough food? 28:30 What are the effects of non-essential nutrients from plants? 36:15 What is healthy ageing and how can sports nutrition inform it? 44:48: More about Luc and his work If you have any questions or want any general advice/tips I'll be more than happy to help. Send me a DM on Instagram or drop a comment down below. 👨🏽‍⚕️ Instagram - @adammc192 / https://www.instagram.com/adammc192/ 🖊 Twitter - @adammc192 🌐 Website - www.healthmastery.co 🌐 Luc’s Lab - www.m3-research.nl 📧 Business enquiries - adam@healthmastery.co

Link to Coaching Program: https://bit.ly/3fg6iss In this episode, I chat with Dr. Peter Tierney about the state of the fitness wearable industry in 2022. We look at what’s currently available, what you can track and how useful some of the metrics are. 🔔 Hit that notification bell! Subscribe to support the channel (it's free) If you enjoy the content, share it with your friends and help me grow the channel! ☕️ If you wanna (literally) help fuel the production of these videos, feel free to buy me a cheeky beer https://www.buymeacoffee.com/AdamMc192 Timestamps + links to items in video: 00:00 Introduction 03:14 Peter's Background 10:10 What are the wearables on the market now? 13:00 How useful are metrics such as HRV for the average person? 19:19 How do you interpret the data from wearables? 21:45 What's the use of Continuous Glucose Monitors? 29:45 The use of GPS trackers in sports 30:43 What wearables are actually useful? 42:20 More about what Peter is up to If you have any questions or want any general advice/tips I'll be more than happy to help. Send me a DM on Instagram or drop a comment down below. 👨🏽‍⚕️ Instagram - @adammc192 / https://www.instagram.com/adammc192/ 🖊 Twitter - @adammc192 🌐 Website - www.healthmastery.co 👨🏽‍⚕️ Peters's Instagram https://www.instagram.com/gregpotterphd 🌐 Peter’s Twitter - https://twitter.com/petertierney93

In this episode, I speak to Emil who is an emergency medicine doctor turned performance coach who travels the world. Today we chat about he travels the world and manages to stay in shape. Timestamps + links to items in video: 00:00 Introduction to Emil 05:01 Why Emil quit strongman and dropped tonnes of weight 08:10 Travelling for fun versus business - different approaches 19:10 What are the initial barriers that people face? 27:41 Can you get in the best shape of your life while travelling? 👨🏽‍⚕️ Instagram - @adammc192 / https://www.instagram.com/adammc192/ 🖊 Twitter - @adammc192 🌐 Website - www.healthmastery.co 👨🏽‍⚕️ Emil's Instagram https://www.instagram.com/dremilofficial 🌐 Emil’s site - https://www.doctoremil.com/ 📧 Business enquiries - adam@healthmastery.co

In this episode of the Health Mastery Show, I chat with Dr. Greg Potter about how to fuel for ultra-endurance sports and events. Greg has worked with professional athletes who completed record-breaking feats of endurance and we sit down to chat about how someone can alter their nutrition to maximise their performance in ultra-endurance events. ⬇️ Let me know whether you enjoyed the video down below in the comments 👍🏽 Drop a like if you did 🙋🏽‍♂️Who am I? My name is Adam and I'm a final year Masters Student in Sports Nutrition, a competitive natural bodybuilder, a coach and a semi-retired basketball player. I hope you guys enjoy my content! 🔔 Hit that notification bell! Subscribe to support the channel (it's free) If you enjoy the content, share it with your friends and help me grow the channel! ☕️ If you wanna (literally) help fuel the production of these videos, feel free to buy me a cheeky beer [https://www.buymeacoffee.com/AdamMc192] Timestamps + links to items in video: 00:00 Introduction to Greg 05:01 is nutrition more important for Endurance Athletes? 08:55 What is Ultra Endurance? 10:58 What are the most important things for fuelling for Ultras? 14:10 Are electrolytes needed during training? 24:29 Are fats or carbs preferred for Ultra Endurance events? 38:50 Mitigating Gastrointestinal Issues during training 52:26 Relative Energy Deficiency in Sport 1:01:40 What's Greg doing next If you have any questions or want any general advice/tips I'll be more than happy to help. Send me a DM on Instagram or drop a comment down below. 👨🏽‍⚕️ Instagram - @adammc192 / [https://www.instagram.com/adammc192/] 🖊 Twitter - @adammc192 🌐 Website - [www.healthmastery.co] 👨🏽‍⚕️ Greg's Instagram [https://www.instagram.com/gregpotterphd] 🌐 Resilient Nutrition - [https://resilientnutrition.com/] 📧 Business enquiries - adam@healthmastery.co

In this episode, I talk with PhD candidate Tanner Stokes from McMaster University in Ontario all about protein. For a free 7 Day Natural Bodybuilding prep course go to: https://members.healthmastery.co/optin1592314349648 For 1:1 Bodybuilding coaching: www.Healthmastery.co My Instagram: https://www.instagram.com/adammc192/ Stu Phillip's Twitter: https://twitter.com/mackinprof Tanner's Twitter: https://twitter.com/tjstokes5?lang=en Tanner on Pubmed: https://pubmed.ncbi.nlm.nih.gov/?term=Stokes+T&cauthor_id=29414855 Timestamps: 00:00 Introduction and background 07:00 What is protein used for in the body 15:26 Factors that affect MPS 19:46 Can you add Leucine to poorer quality protein sources 22:07 Can we just eat only Essential Amino Acids? 31:44 EAAs during exercise, are they useful? 36:06 Why is MPB important? 43:54 Does collagen protein have utility? 47:52 Should we consume slow digesting protein before bed? 54:40 More about Tanner and His work

In this Episode I chat with Dr. Bill Campbell about some of the work that he's been doing in the Performance & Physique Enhancement Laboratory at the University of South Florida. We chat about flexible vs rigid dieting and if one is better than the other for physique outcomes. We also touch on refeeds and diet breaks and if they are worthwhile adding into your dieting phases. For a free 7 Day Natural Bodybuilding prep course go to: https://members.healthmastery.co/optin1592314349648 For 1:1 Bodybuilding coaching: www.Healthmastery.co My Instagram: https://www.instagram.com/adammc192/ Bill's: https://www.instagram.com/billcampbellphd/?hl=en Timestamps 00:00 Intro 02:55 Bill’s background 08:55 What does IIFYM mean? 10:30 Flexible vs rigid dieting study 14:45 What were they expecting to find? 18:03 Do Phytonutrients impact body composition 24:15 Does flexible dieting improve post diet outcomes? 28:50 Do refeeds help maintain lean body mass? 36:50 Are there benefits of diet breaks? 42:50 Why do IFBB pros often follow a clean eating approach? 45:00 Bill’s dream research

In this episode I talk with Dr. Ian Steele, Consult Liason Psychiatrist about a recent paper he co-authored called "Competitive Bodybuilding: Fitness, Pathology, or Both?" For a free 7 Day Natural Bodybuilding prep course go to: https://members.healthmastery.co/optin1592314349648 For 1:1 Bodybuilding coaching: www.Healthmastery.co My Instagram: https://www.instagram.com/adammc192/ To access the paper on pubmed: https://pubmed.ncbi.nlm.nih.gov/31219882/

In this episode I talk with Dr. Jeremy Leonneke, assistant professor at the University of Mississippi. For a free 7 Day Natural Bodybuilding prep course go to: https://members.healthmastery.co/opti... For 1:1 Bodybuilding coaching: https://www.healthmastery.co/ My Instagram: https://www.instagram.com/adammc192/ Jeremy's Instagram: https://www.instagram.com/jploenneke/ Jeremy's Twitter: https://twitter.com/jploenneke Jeremy's Research: https://pubmed.ncbi.nlm.nih.gov/?term... Timestamps: 00:00 Introduction 04:15 Does Hypertrophy lead to strength 19:20 How does strength and hyp ertrophy impact aging populations 21:40 Do anabolics effect strength independent of muscle size 25:00 The relationship between grip strength and mortality rates 34:09 Does posing lead to increases in muscle size 40:43 Practical applications of Blood flow restriction 51:40 Is there utility in using BFR for those looking to maximise hypertrophy 55:45 Where can people find more about Jeremy

For a free 7 Day Natural Bodybuilding prep course go to: https://members.healthmastery.co/optin1592314349648 For 1:1 Bodybuilding coaching: www.Healthmastery.co My Instagram: https://www.instagram.com/adammc192/ Cody's Instagram: https://www.instagram.com/drcodyhaun Cody's Website: www.lab.fitness Weightology Research Review: https://weightology.net/become-a-member-of-the-weightology-research-review/ 01:40 Introduction to Cody 08:10 What is sarcoplasm and sarcoplasmic hypertrophy? 14:50 Cody’s research indicating sarcoplasmic hypertrophy 21:38 Should training variables be changed to maximise all avenues of hypertrophy? 40:15 Why is failure different from person to person? 44:00 Should you training with lower reps when glycogen depleted? 53:50 Why isn’t HIIT inferior to LISS for fatloss 01:09:40 Where can people find more about Cody?

In this episode I talk to ICN and INBA pro bodybuilder Brandon Kempter about how he sets up his contest prep. 02:55 Intro to Brandon 4:27 How many weeks should one start a prep? 07:05 How do you know how much you need to lose? 08:50 The 4 phases of competition prep 11:20 The habits needed for prep 20:10 Rate of weight loss for prep 22:40 A deficit through diet, cardio or both? 23:55 Energy efficiency during a prep 31:32 Should Flatness/Fullness be used to make decisions 36:55 Refeeds and diet breaks during prep 42:10 Crazy food combinations in prep 44:50 Macronutrient breakdown for dieting 48:10 More about Brandon For a free 7 Day Natural Bodybuilding prep course go to: https://members.healthmastery.co/optin1592314349648 For 1:1 Bodybuilding coaching: www.Healthmastery.co My Instagram: https://www.instagram.com/adammc192/ Brandon's Instagram: https://www.instagram.com/brandonkempter