Matt and Ryan discuss the nuances of time for muscle gain and fat loss. Especially the detrimental issues with doing either too quickly.

Ryan and Matt return to discuss Ryan's recent knee diagnosis and an interesting concern from a surgeon and an anesthesiologist about GLP-1's like Ozempic and Wegovy (Semaglutide) and Zepbound (Tirzepatide).

Ryan and Matt make their humble return to the podcasting world. Just in time for Christmas! Time to catch-up and reset for the upcoming New Year changes.

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• Check out last year’s Christmas episode, 83: Holidays and Your Nutrition and Fitness

• And 2022’s Christmas episode, 39: So this is Christmas

• All the episodes with the fat loss steps: 80, 81, 82, 84, 85, 86

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Matt and Ryan discuss another interesting study on the effects of bad sleep.

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• Ryan didn’t sleep well again

• And got a few wounds [1:06]

• When did “triple antibiotic” become “first aid ointment”? [2:04]

• Ryan was excited about vegetables [3:55]

• Shout out to Daniel and Shelly’s weight loss journey [5:28]

• Dr. Bill Campbell is a great follow on Instagram [6:29]

• Here’s a link to the study discussed. [8:02]

• This is the important part [9:42]

• “You’re on a fat loss plan, not a weight loss plan”. [10:54]

• We do not glorify the grind culture

• So much of sleep is based on habits [13:35]

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Matt and Ryan review Omega-3’s and some good, cheap supplements.

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• UGA’s in the hunt for a baseball championship

• Today’s topic [1:31]

• Sources of Omega-3’s [2:10]

• NSFSport.com [2:44]

• USP Verified [2:46]

• Different study, but better [3:56]

• Be mindful of contradicting studies [6:00]

• Commercial grade vs food grade [7:16]

• Social media fear mongering [8:02]

• Big benefits from cheap supplements [9:50]

• Fluid retention [11:29]

• Trying to lose 5 or 10 pounds?

• Or change your body composition?

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Matt and Ryan discuss what creatine monohydrate can do for you.

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• Ryan got PowerBlocks

• Matt has Snodes [0:33]

• Benefits of quick change dumbbells [2:18]

• Downside of home gym [3:20]

• Recalling biomechanics [4:51]

• Grammatically correct family connections [6:11]

• PowerBlock vs Snodes [7:33]

• Check out episode 100: We Changed Our Minds [8:50]

• Today’s topic [9:28]

• Creatine monohydrate is not a steroid [10:50]

• Creatine helps make ATP [13:11]

• Sources of creatine in the diet [13:41]

• Full saturation of creatine [15:00]

• Not everyone responds to creatine [15:34]

• The other benefits of creatine [16:32]

• Ryan isn’t a neuroscientist [20:21]

• NSFSport.com [24:45]

• Mass Tabs [25:25]

• “Legal at the time” vs testosterone [28:10]

• Is “normal” testosterone normal? [28:51]

• We will promote testosterone if you want [29:51]

• Recap [30:10]

• All legally of course [31:10]

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Matt and Ryan review things that they thought they knew but have since changed their minds.

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• Matt got a new haircut

• It’s number 100! [2:18]

• Check out episode 7: Alcohol and Nutrition and Fitness Goals [3:57]

• Matt’s labs were recently drawn [4:24]

• Matt threw out a first pitch at the Stipers game [5:04]

• Today’s topic [7:00]

• Creatine monohydrate [8:56]

• Check out conditionally essential supplements [10:14]

• Bro Splits [14:06]

• Adequate recovery [15:29]

• A small tangent on prohormones [17:40]

• The pump with multi muscle groups [19:23]

• Concentric vs eccentric phase [19:45]

• The eccentric phase is gaining ground in research [23:35]

• Check out episode 33: What the F(ad) Diet is That? [24:10]

• The best diet is the one you can stick to [24:16]

• The best exercise regimen is the one you stick to [27:13]

• Intense cardio is not the end-all for cardiovascular work [29:40]

• A 10 minute walk makes a big impact [32:07]

• It’s not easy, but it’s worth it. [32:59]

• Small changes, small habits [34:40]

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Matt and Ryan discuss the amount of time you should take between sets to maximize your goals.

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• Matt has a stinky cat

• A new preworkout [0:42]

• Supplements are not regulated in the US [1:16]

• Today’s topic [2:34]

• Studies often refute each other [3:23]

• Different times for different reasons [4:10]

• Strength training is the best exercise for you [4:51]

• Why Tracking Your Rest Time Between Sets Is A Terrible Idea [5:56]

• A reason to track your rest time [8:46]

• Ask us questions [10:16]

• Optimizing mechanical performance in the bench press: The combined influence of inter-set rest periods and proximity to failure [11:06]

• Give it a Rest: A systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy [12:26]

• Try not to waste your time [13:04]

• Go with feeling [13:30]

• Tom Platz Posing Routine [17:30]

• Tom Platz suggestion instead of cardio 18:16]

• Burpees as a station during a workout routine [19:40]

• Doing the Murph Workout on Memorial Day [21:08]

• Will Matt do the Murph? [23:06]

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