True to the premise of this show, we don’t do any specific prep before we talk about the question at hand. This time, it bit us in the ass a bit. We had seen the new paper on “intermittent dieting” co-authored by previous guests Eric Helms, PhD, Layne Norton, PhD, and our guest for this episode, Andy Galpin, PhD (among others). We’d assumed the title was just a word choice difference that actually referred to “intermittent fasting.” What it’s actually about the dangers of what’s many people call “yo-yo” dieting. (You can find that paper here: https://www.mdpi.com/2075-4663/7/1/22/htm)

Dr. Andy Galpin is a tenured Professor in the Center for Sport Performance at CSU Fullerton and holds a PhD in Bioenergetics.

We discuss the paper briefly with Andy, but spend the bulk of the episode on intermittent fasting/time-restricted eating:

• Can you lose weight by skipping meals, but eat the same number of calories later?
• Is IF just an easy way for some people to diet?
• Is there some magic thing that happens in the body that prolongs life spans? Wards off cancer? Improves digestive health?
• Is there are right amount of time to fast?

Our ideas start at about 9:00.

Andy starts dropping knowledge starting at around 22:38.

Huge thanks to Andy for being our expert. You can find him on Instagram: @drandygalpin and his website at andygalpin.com  (where there’s tons of free information). You can also find his book with Brian MacKinsey, “Unplugged” on Amazon.com

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.

PowerCast episode originally released Nov 21, 2017.

Stan shares his insight that you don’t have to have perfect conditions, a perfect organization, or perfect product before you get started in a new business. He also relates discusses how his appearance on Shark Tank has improved his business.

You can find Stan at @stanefferding on social media, Rhino’s Rants on YouTube, and of course, thekooler.com.

Mark Bell and Jim McDonald host. @thejimmcd

PowerCast theme by Aaron Moore  PowerCast logo by Joseph Manzo. 

Audio and Video produced by Jim McDonald

PowerCast originally released Oct 10, 2017.

Dr. Andy Galpin holds a PhD. in Human Bioenergetics, and is a tenured Professor in the Center for Sport Performance at CSU Fullerton.

His research examines the acute responses and chronic adaptations of human skeletal muscle in response to high force/velocity/power and fatiguing exercise from the whole body, down to the individual muscle fiber and even into the individual DNA. Basically how the body reacts to training and other stressors. He also works with professional athletes on a consulting basis. He has a gift for making sports science relatable, and warns against fixating on one training methodology over all others. He especially warns against letting the comfortable world we've created rob us of value of being uncomfortable. 

You can find Dr. Galpin at @drandygalpin on social media, and at andygalpin.com. Get his book with Brian Mackenzie “Unplugged.” You can also find him on the Barbell Shrugged and the Body of Knowledge podcasts.

Mark Bell and Jim McDonald host. @thejimmcd

PowerCast theme by Aaron Moore  PowerCast logo by Joseph Manzo. 

Audio and Video produced by Jim McDonald

Photos by Andrew Zaragoza.

PowerCast originally released Nov 9, 2017.

Joel talks about the programming he uses in working with UFC Flyweight Champ Demetrious “Mighty Mouse” Johnson, other top level athletes, and just regular people trying to get into better shape. He discusses how heart rate variability is measured, and offers strategies for improving yours. 

You can find Joel at @joeljamieson on Twitter and at 8weeksout.com http://www.8weeksout.com/

Mark Bell hosts with Jim McDonald (@thejimmcd).

PowerCast theme by Aaron Moore  PowerCast logo by Joseph Manzo. 

Audio and Video produced by Jim McDonald

It seems like one of these diet documentaries pops up on streaming platforms every couple of years. Why do people get so upset when they disagree with the basic premise of docs like these? Many of our fitness industry friends are up in arms over claims in the vegetarian/vegan-themed documentary, “The Game Changers.” What’s the real danger if otherwise uninformed consumers actually believe these claims?

We acknowledge that cherry-picked studies, anecdotes, and fear appeals are critical components of food docs. Rather than getting caught up in trying to debunk each and every claim, we look at the practical effects of someone believing the claims and acting on them We asked Registered Dietitian Matt McLeod to talk through this issue -- and major elements of this documentary -- with us.

Here are some of our thoughts:

• Does using the performance of top athletes make the results more or less applicable to regular people?
• Do the studies and informal tests shown in the field reflect reality?
• Is it likely they short-term diet changes affect your boners?
• Did any of the athletes shown in the film grow up not eating meet?
• Is it really an optimal for athletes to not consume animal protein?
• Does HOW someone implements a vegetarian diet make a difference?
• If someone switches to a vegetarian or vegan diet based on watching this film, what’s the actual downside?

You can find Matt on Instagram @@mattmcleod6, on his website, and on his podcast “More than Fitness.”

Listener deals:

Molekule.com -- For 10% off your first air purifier order, use our promo code.

Warby Parker – Get your home try-on kit today at Warbyparker.com

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.

PowerCast episode originally released Jun 6, 2017.

We trekked down to C.T. Fletcher’s Iron Addict Gym in April to catch up with the man himself. C.T. talks about the many changes the past few years have brought, the novelty of seeing his life displayed in the documentary, “My Magnificent Obsession,” and finally being his own boss. We discussed the importance of family and never giving up on yourself.

You can find C.T. at CTFletcher.com. Also check out his YouTube channel, CT Fletcher Motivation.

Mark Bell and Jim McDonald host. @thejimmcd

Audio and Video produced by Jim McDonald @thejimmc

PowerCast episode originally released May 23, 2017.

WWE legend “Stone Cold” Steve Austin returns to the show while we’re on location in Los Angeles. You didn’t know Steve had been on the show before? Hell, he was on episode #11!

This was his first time on the show in person rather than on the phone. Steve joined us at Chris Bell’s house and Chris sat in as guest co-host.

We kick it off with some trash talking, and then head into a discussion of the highs and lows of his career…and life after the WWE. We discuss how storylines developed over time and the radical shift in his trajectory after he was dropped on his head on in the ring and was momentarily paralyzed.

One of the most fun episodes of the PowerCast ever.

You can find Steve's podcast "The Steve Austin Show" on Apple Podcasts, and he's on social media at @steveaustinbsr. Everything else about him including his beer and knives are at brokenskullranch.com

Mark Bell and Jim McDonald host. @thejimmcd

Audio and Video produced by Jim McDonald @thejimmc

PowerCast episode originally published Jan 3, 2017.

Stan Efferding returns to the show for our first episode of the new year. We talk about how your success in business is shaped by how you get started, and about how very small changes in your diet and workout plans yield the biggest results. Attention to detail is important, but how do you decide which details to focus on? Stan shares his well-reasoned point of view.

Find Stan at thekooler.com and everywhere at @stanefferding. 

Mark Bell, Mike Farr, and Jim McDonald host. @silentmikke @thejimmcd

PowerCast theme and opening music bed by Aaron Moore. PowerCast logo by Joseph Manzo.

PowerCast episode originally published Nov 16, 2016.

Big Ray Williams is our guest for episode 173. Ray has the biggest walked out, raw (knee sleeves only) competition squat of all time with 1,005 lbs. – over half a ton with probably more in the tank. He may be the only person with a walked out squat over a grand to be working on a doctorate degree. We reach way back to talk about being 20 years old and needing to step up and adopt his two younger sisters, what he loves about living in small town, and all-time favorite foods. We also diving into his training style, his goals for the near future, and coaching football and strength, and gives us the rundown on “Money Time.” You can find Ray at @optimusprime_334 on IG and @coach_williams1 on Twitter.

Mark Bell, Mike Farr, and Jim McDonald host. @silentmikke @thejimmcd

This episode is sponsored by Green Chef. Use our link for $50 off your first order: greenchef.us/facts

Episode notes:

Nutrition coach Jason Phillips joins us for this episode.

Serious strength, aesthetic, and health goals can seem to require very different nutritional strategies, but what are the things they have in common? 

Here’s what we came up with:

• How often do strength athletes use their goals as an excuse for bad eating habits?
• Is it food choice or food quantity that matters most?
• Do carbs and aesthetics really not go together?
• What role do performance enhancing drugs play in these goals?
• How is “health” defined?

Our ideas start about 8:40.

Jason joins us about 16:50.

We kick off the episode talking about neglecting Instagram, Black Mirror, and gore porn.

Here’s one of the first projects that we worked on together.

Jason Phillips is the founder of iN³ Nutrition and the Nutritional Consulting Institute. Jason has written for several publications including Men’s Fitness and his own book, Macros Explained: Your Ultimate Guide to Macronutrient Prescription for Health, Performance, and Aesthetics and Macros Applied: Bridging the Gap from Science to Application.

You can find Jason on Instagram at @jasonphillips_in3 and at in3nutrition.com

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.

PowerCast episode originally recorded Apr 5, 2017.

The most popular guest ever to appear on this program, in terms of downloads at least, is Dr. Layne Norton. Layne’s back to talk about a number of topics including, a sort of a “once and for all” take on ketogenic diets, the trials and tribulations of starting a new business, and what he learned from facing various challenges during 2016. He opens up about the  struggles with injuries and personal issues that ended up shaping his year. Sometimes you have to realize that the common denominator is all your struggles is you.

You can find Layne on social media at @biolayne and at biolayne.com.

Mark Bell and Jim McDonald host. @thejimmcd

 PowerCast theme and opening music bed by Aaron Moore. PowerCast logo by Joseph Manzo.

PowerCast episode originally released on Jul 19, 2017. Matt Wenning again joins us in studio while his summer motorcycle tour of the nation. Matt is a strength coach, multiple world record holder, government contractor, a gym owner, and speaker.

We talk about the heyday of Westside, geared versus raw lifting, and things you’re probably doing wrong but don’t know better. Part 2 will drop next week and feature audience questions.

You can find Matt at @realmattwenning and www.wenningstrength.com

After Part 1, Jim speaks with director Michael Fahey about the status of the Westside Versus the World documentary. Westsidevstheworld.com

Mark Bell and Jim McDonald host. @thejimmcd

PowerCast theme by Aaron Moore  PowerCast logo by Joseph Manzo. 

Audio and Video produced by Jim McDonald

PowerCast episode originally released Oct 12, 2017.

We continue our conversation with Dr. Andy Galpin. If you haven’t listened to Part 1, go back and do it. DO IT!

Dr. Andy Galpin holds a PhD. in Human Bioenergetics, and is a tenured Professor in the Center for Sport Performance at CSU Fullerton.

His research examines the acute responses and chronic adaptations of human skeletal muscle in response to high force/velocity/power and fatiguing exercise from the whole body, down to the individual muscle fiber and even into the individual DNA. Basically how the body reacts to training and other stressors. He also works with professional athletes on a consulting basis. He has a gift for making sports science relatable, and warns against fixating on one training methodology over all others. He especially warns against letting the comfortable world we've created rob us of the value of being uncomfortable. 

You can find Dr. Galpin at @drandygalpin on social media, and at andygalpin.com. Get his book with Brian Mackenzie “Unplugged.” You can also find him on the Barbell Shrugged and the Body of Knowledge podcast.

Mark Bell and Jim McDonald host. @thejimmcd

PowerCast episode originally released Oct 26, 2017.

Part two of our conversation with four-time World's Strongest Man, Brian Shaw and his wife, Keri features Brian's take on what happened in the 2017 World's Strongest Man. He also discusses his new strongman education venture, StrongmanAcademy.com.

You can find Brian at @shawstrength on social media, and at the website, ShawStrength.com and strongman-academy.com, and Keri at @fitmommyacademy and the website fitmommyacademy.com

Mark Bell and Jim McDonald host. @thejimmcd

PowerCast theme by Aaron Moore  PowerCast logo by Joseph Manzo. 

Audio and Video produced by Jim McDonald

PowerCast episode originally released Oct 31, 2017.

Retired NFL fullback, and analyst for the NFL Network, Heath Evans returns to the show. We talk the current state of the NFL, Health’s move into the fitness and nutrition world, and even dip our toes into the controversy surrounding players kneeling for the anthem.

You can find Heath at @heathevans44 on all social media, YouTube,  and heathevans44.com.

Mark Bell and Jim McDonald host. @thejimmcd

PowerCast theme by Aaron Moore  PowerCast logo by Joseph Manzo. 

Audio and Video produced by Jim McDonald

PowerCast episode originally released Oct 3, 2017.

Hany Rambod is the CEO of Evogen and creator of the FST-7 training system, and coach to Phil Heath and Jeremy Buendia, and many others. Hany tells us why it’s all about the pump, and how to get the pump, as well as insights on the muscular imbalances that come from training exclusively as a powerlifter.

You can find Hany at @hanyrambod on social media, at bodybuilding.com, and at https://www.fst-7.com/.

Mark Bell and Jim McDonald host. @thejimmcd

PowerCast theme by Aaron Moore  PowerCast logo by Joseph Manzo. 

Audio and Video produced by Jim McDonald

We’ve heard for years that WHEN you eat can make a huge difference. We’ve also heard that WHEN we eat carbs…or fat…or protein…can be critical to making the biggest gains, or losing the most weight, etc. What’s the actual story?

Here are the additional angles we came up with:

• Are there time windows for maximizing gains (or weight loss)?
• Does timing matter more for some people than others?
• Do you need to build your life – and your workouts --- around your meals?
• Can you eat so much protein at one time that your body can’t use it all?
• Will too much protein damage your kidneys?

Dr. Mike Israetel comes in at about 11:21 to set the record straight.

A cofounder of Renaissance Periodization, Dr. Mike Israetel​ holds a PhD in Sport Physiology from East Tennessee State University. Formerly a professor of Exercise and Sport Science in the School of Public Health at Temple University in Philadelphia, Mike has taught several courses, including Nutrition for Public Health, Advanced Sports Nutrition and Exercise, and Nutrition and Behavior.

You can find him on IG  @rpdrmike and on Twitter: @ misraetel

We kick off the show talking about engaging an audiences, genetics, and stretch goals.        

Support for 50% Facts comes from Manscaped, who is #1 in men’s below the belt grooming. Manscaped offers precision engineered tools for your family jewels. Get 20% Off and Free Shipping with the code facts at Manscaped.com. 

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.

This episode is sponsored by The Great Courses Plus. For a limited time only, they are offering our listeners an entire Month for FREE! Start your free month trial today using our special URL:

Thegreatcoursesplus.com/FACTS

Episode Notes:

Say you don’t have access to the kind of gym you want to lift in, or any gym period…but you have a garage (or something similar)?

What’s absolutely essential to making a home gym work for you, and about how much money would you need to spend?

Here’s what we came up with:

• Spend as little as possible…or as much as possible?
• What’s the minimum equipment you need?
• Are dumbbells and specialty bars necessary?
• Is flooring a critical element or a luxury
• How much is a decent power rack?
• How do you keep from busting up the floor?

Alan Thrall joins us with his experienced take on this topic. Alan is the owner of Untamed Strength, a strongman/powerlifting gym in Sacramento, CA. (The term we were looking for about Alan’s service as a Marine was “body bearer.”) 

Alan makes some specific equipment recommendations, including racks from Rogue Fitness.

Our ideas start around 9:00.

Alan joins us around 19:30.

You can find Alan on Instagram at @untamedstrength, on YouTube and at his website: trainuntamed.com

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal (@connoroneal).

Theme by Aaron Moore.

Branding by Joseph Manzo.

Is it an old wives tale that squatting is bad for your knees? Or is there actually data behind it?

Here’s what we came up with:

• Maybe there’s a body type that’s bad for squatting?
• Is the leg press somehow better?
• Does it possibly cause tendonitis/tendinopathy?
• How did this whole thing get started in the first place?
• Is it bad if your knee get too far over your toes?

Our ideas start about 9:58.

Eavesdrop on our candid conversation with Aaron starting at 17:27 on continuing to learn and challenge yourself while working in your field. Immediately after, we transition to this episode’s main question.

He explains how a theory about “stretching tendons” from a man named Karl Klein, and a subsequent 1962 article in Sports Illustrated, led to squatting being banned all over the place. We discuss arthritis, genetics, and how stimulus + recovery = adaptation should always be considered.

As a physical therapist, Aaron works with Olympic weightlifters, powerlifters, Cross Fitters, international level soccer players, MLB and NFL athletes. He’s currently working with our friend, powerlifter J. P. Price.

We kick the show off with a discussion of what AirBnb gets right, and wrong, and some ways to get a better experience than Mike recently had in Boston.

You can find Aaron at his website Squat University, on Instagram @squat_university, on YouTube

 Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.

Once again, we take on this question with that help of guests Eric Helms and Omar Isuf. With the known injury rates of many sports…including or maybe especially strength sports…maybe we should all just…be bodybuilders? Unpacking this question inevitably leads to more questions:

• Can you actually call bodybuilding a sport?
• Is bodybuilding style training actually safer in terms of injuries?
• Do you have to use performance enhancing drugs?
• Is the “bodybuilding lifestyle” actually healthy?
• Does bodybuilding – or other types of aesthetic competition – lead inevitably to disordered eating?
• Are you really a bodybuilder if you don’t actually compete?
• Is the sacrifice worth it in the end?

Eric holds a BS in fitness and wellness, an MS in exercise science, a second masters in sports nutrition, a PhD in strength and conditioning, and is a research fellow for AUT at the Sports Performance Research Institute New Zealand.

Omar is a successful YouTube content creator from Canada, a partner with Mike Farr and Bart Kwan on Kizen Training, as well has pursuing other business ventures. He’s also a keen observer of media.

You can find Eric at 3DMuscleJourney.com and on Instagram: @helms3dmj

You can find Omar on his hugely successful YouTube channel. And Instagram as @omarisuf.

You can find them both on their new podcast, Iron Culture, but we’re drawing a blank on when new episodes get released. 

This episode is sponsored by Blue Chew. BlueChew brings you the first chewable with the same FDA-approved active ingredients as Viagra and Cialis so you know they work. You can take them anytime, day or night--even on a full stomach--and since they’re chewable, they work up to twice as fast as a pill. Right now, we’ve got a special deal for our listeners: Visit BlueChew.com and get your first shipment FREE when use our special promo code [facts]-- Just pay $5 shipping.

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.

We’ve always heard that muscle grows when you break it down through exercise, lifting weights, etc. In fact, we’ve always been told that it was the ONLY way, but is that really true?

We asked Miguel Blacutt , someone who has been intensely interested in this subject, to catch us up on the latest research. He’s a Masters student in Applied Physiology at Columbia University, works as research assistant to Jeff Nippard, and is currently collaborating with Dr. Andy Galpin.

Here are some of our thoughts:

• Is “no pain, no gain” still a good strategy, or is it overkill?
• Is muscle soreness a good indicator that you worked out enough or too much?
• If tearing muscle down isn’t the solution to muscle growth, what is?
• What the relationship between building bigger muscles and building strength?

You can find Miguel on Instagram @mblacutt, and check out his podcast: The Flexible Dieting Lifestyle Podcast.

Listener deals:

Remrise: Go to GetRemRise.com/FACTS, take their sleep quiz, and when sign up you’ll get your first week of Rem Rise FREE…just pay shipping.

Candid: Go to Candidco.com/facts to get $75 off your own clear aligners.

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.

Ever since Michael Phelps won Olympic gold medals for swimming looking like his back had been attacked by a giant octopus, athletes have been having suction cups stuck to their bodies. Long before that people had tiny needles stuck all over them. Do these “treatment” actually do anything? If they help, are they a short-term fix or do the results linger?

We asked Dr. Teddy Willsey DPT for his insight. Dr. Willsey, is a co-founder of Citizen Athletics, a doctor of physical therapy, a strength and conditioning coach, movement enthusiast, and operator of Healthy Baller Physical Therapy in Washington, D.C. He has extensive experience in working with real athletes.

Here are some of our thoughts:

• What is cupping and what is it trying to accomplish?
• Does it make any real difference in muscle tissue quality?
• Is cupping something you can do to yourself?
• What does acupuncture really do?
• Is dry needling the same thing as acupuncture?
• What about other similar strategies like ice water-filled, automated compression boots and sleeves like Game Ready?

You can find Dr. Willsey on Instagram @strengthcoachtherapy, on his website citizensathletics.com.

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.

Way back in episode 15, we talked to Dr. Jordan Shallow – a chiropractor – about this question. This time we pose it to a physical therapist.

We asked Dr. Teddy Willsey DPT for his insight. Dr. Willsey, is a co-founder of Citizen Athletics, a doctor of physical therapy, a strength and conditioning coach, movement enthusiast, and operator of Healthy Baller Physical Therapy in Washington, D.C. He has extensive experience in working with real athletes.

Here are some of our thoughts:

• What’s different about their education?
• What’s similar about their approaches?
• What’s different?
• Which may fit you best?
• How can you tell if you’re getting scammed?

You can find Dr. Willsey on Instagram @strengthcoachtherapy, on his website citizensathletics.com.

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.

Stretching is one of those topics that seems to get a major revision every few years. What’s the current thinking?

We asked Dr. Teddy Willsey DPT for his insight. Dr. Willsey, is a co-founder of Citizen Athletics, a doctor of physical therapy, a strength and conditioning coach, movement enthusiast, and operator of Healthy Baller Physical Therapy in Washington, D.C. He has extensive experience in working with real athletes.

Here are some of our thoughts:

• Does stretching make any difference to what you’re able to lift?
• Can you actually hurt yourself by stretching?
• Are you stretching muscles…or?
• What’s the difference between static and dynamic stretching?
• Should you do both? If so, which one when?
• Can stretching cause permanent changes to your flexibility?

You can find Dr. Willsey on Instagram @strengthcoachtherapy, on his website citizensathletics.com.

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.

How many times have you felt twinge in your back while lifting – or even doing something that’s not strenuous at all – and thought, “What the hell did I just do to myself?” Since chronic back pain costs the American economy over $100 million a year, we wanted to look at the practical question of how to keep moving and avoid long-term pain.

William Richards, of Fitness4backpain.com, joined us to walk us through the process he uses with his clients. William is a trainer who works with people who have finished physical therapy, but want to start – or get back to – fitness activities to promote better back health. His approach is highly practical (and should not be considered medical advice).

Here are some of our thoughts:

• Should you lay in bed, do nothing, and hope to recover?
• What are some clues that you could be dealing with a bigger injury?
• What’s the first activity you should try to get back to?
• Does an ugly MRI mean you’re destined to be in pain?
• How much does fear impact recovery?
• Is it specific interventions or a general wellness approach most likely to get you back on your feet quickly…and help you avoid injury in the first place?

You can find William on Instagram @fitness_4_back_pain, on his website.

Listener deals:

Mack Weldon: a premium men’s essentials brand that believes in smart design and premium fabrics. Check the episode for the promo code and get 20% your first order.

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.

We’re breaking format to offer this bonus conversation with a trans rights ally about the USAPL and its posture on transgender lifters. If you google “USAPL transgender policy” you’ll get pages of results from tons of mainstream media sites. How did this situation arise, and how are trans lifters pushing back?

We asked Maria Rodriguez, CEO of Fear Her Fight Athletics and a trans ally, to give us her perspective on the situation. We attempt to explore multiple sides of this issue, realizing that we ourselves don’t have any concrete answers or solutions.

Here are some of our thoughts:

• Is powerlifting really important enough to have more restrictive standards than the International Olympic Committee?
• Is the negative publicity worth it?
• What is the objection actually based on?
• If there’s no practical way to test for past steroid use, and we know that using steroids can offer permanent advantages to lifters, it that a terribly different situation?
• Should trans lifters just move on and compete where they’ll be welcomed?
• How does an ally decide the best ways to help?

Maria powerlifts in Tacoma WA. You can find her on Instagram @marialiftstacoma, on her website

Listener deals:

Away Luggage: For $20 off a suitcase, visit awaytravel.com/facts and use promo code FACTS during checkout!

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.

It seems like one of these diet documentaries pops up on streaming platforms every couple of years. Why do people get so upset when they disagree with the basic premise of docs like these? Many of our fitness industry friends are up in arms over claims in the vegetarian/vegan-themed documentary, “The Game Changers.” What’s the real danger if otherwise uninformed consumers actually believe these claims?

We acknowledge that cherry-picked studies, anecdotes, and fear appeals are critical components of food docs. Rather than getting caught up in trying to debunk each and every claim, we look at the practical effects of someone believing the claims and acting on them We asked Registered Dietitian Matt McLeod to talk through this issue -- and major elements of this documentary -- with us.

Here are some of our thoughts:

• Does using the performance of top athletes make the results more or less applicable to regular people?
• Do the studies and informal tests shown in the field reflect reality?
• Is it likely they short-term diet changes affect your boners?
• Did any of the athletes shown in the film grow up not eating meet?
• Is it really an optimal for athletes to not consume animal protein?
• Does HOW someone implements a vegetarian diet make a difference?
• If someone switches to a vegetarian or vegan diet based on watching this film, what’s the actual downside?

You can find Matt on Instagram @@mattmcleod6, on his website, and on his podcast “More than Fitness.”

Listener deals:

Molekule.com -- For 10% off your first air purifier order, use our promo code.

Warby Parker – Get your home try-on kit today at Warbyparker.com

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.

We kick things off talking about the WPO on ESPN and USAPL Raw Nationals. Would some kind of automated system could improve refereeing/judging in sports…or would that take the fun out of it?

Here are some of your questions that we tackled:

• Why powerlifting?
• Is a well-developed back more important than well-developed legs?
• How do you train if you have no goals?
• What percentage should your last warmup be before a PR attempt?
• What’s the best way to combat self-doubt and negativity?
• What did we think of the Gamechangers documentary? 

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.

A couple weeks ago, Eliud Kipchoge ran a sub-two-hour marathon. The first time a human has ever done that. That got us thinking…what is powerlifting’s nearly unbreakable record? Kipchoge had a number of advantages: running with others who were pacing him rather than running against him; vehicles with lasers discovering the best path to run in; and some special shoes not yet available to the public. Because of these factors, his record is unofficial. Are some powerlifting meets similarly skewed and should we want that for just the spectacle and the accomplishment?

We asked Michael Fahey -- director of Westside vs the World and the guy responsible for getting powerlifting on ESPN -- to join us for our full discussion of the broader question.

Here are some of our thoughts:

• Are all the broken records in the past few years the result of a bigger pool of talent?
• Can training methods make that much difference if there haven’t really been any new innovations in a long time?
• Are co-efficients really fair comparisons?
• Who thought 1,000+ pound raw squats would become fairly regular thing?
• Do tested records mean more or less than non-tested ones?
• Women have turned in some amazing performances in all the competition formats. Are we even capable of defining the limits at this point?

It was difficult to come to any definitive conclusion, but we covered a lot of ground. You can count this one as 100% opinion.

You can find Michael on Instagram @westsidefilm. The World Powerlifting Organizations Super Finals (equipped powerlifting) are on ESPN 3, October 28, 2019 at 1pm ET. You can watch at the link below.

Link to the WPO on ESPN.(ESPN subscription required)

Listener deals:

Gainful: Get $15 OFF your first month of personalized protein powder when you go to gainful.com/facts.

Candid: Have a “Photo Ready” smile by the holidays with clear aligners from Candid.  Go to CandidCO.com/FACTS and use code FACTS to get $75 off.. 

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.

So you’ve found yourself in the company of women. What do you say to turn the opportunity into a date? More importantly, how do you avoid being a turnoff?

We asked Tripp Kramer to help us help you conquer this issue. Tripp is an internationally known dating coach and founder of Tripp Advice (http://www.trippadvice.com), a men's dating advice company. He is also the creator of the popular YouTube channel "Tripp Advice", which teaches men how to become more attractive to women and host of his own weekly podcast entitled "How to Talk to Girls".

Here are some of our thoughts:

• How do you find the guts not to be a wallflower?
• What’s a good icebreaker that doesn’t sound…creepy?
• When in the conversation should you ask for a number?
• Should you try to give the conversation structure, or just let it flow?
• How do you know if you’re really making a connection?
• What should you say to an online match? Is that different?

While we focused on the specific question of guys talking to girls, much of the advice fits getting out of your shell and meeting new people period.

You can find Tripp on Instagram @@trippadvice

Listener deals:

Mack Weldon: a premium men’s essentials brand that believes in smart design and premium fabrics. Check the episode for the promo code and get 20% your first order.

Gainful: Get $15 OFF your first month of personalized protein powder when you go to gainful.com/facts.

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.

Friends, dates, relationships…all pretty essential to most of us, right? But a lot of us suck at finding good places to meet potential partners.

We asked Tripp Kramer to help us help you conquer this issue. Tripp is an internationally known dating coach and founder of Tripp Advice, a men's dating advice company. He is also the creator of the popular YouTube channel "Tripp Advice," which teaches men how to become more attractive to women and the host of his own weekly podcast entitled "How To Talk To Girls."

Here are some of our thoughts on the question:

• Are some places too tacky and obvious (meat markets)?
• Should bars be off your list?
• Is the gym actually a good place or is everybody too sweaty and gross?
• Are there activities that are more likely to result in good conversation?
• Is it better to go where there the MOST opportunities or the BEST opportunities?

While we focused on the specific question of guys meeting girls, much of the advice also works for getting out of your shell and meeting new people -- period.

You can find Tripp on Instagram @@trippadvice

Listener deals:

Gainful: Get $15 OFF your first month of personalized protein powder when you go to gainful.com/facts.

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.

Injuries can be huge setbacks for competitive athletes. Everyone has a certain window of time in which they can play their best. Time out of competition is time lost that can’t be recovered. For some, they can end a career.

The question dovetails well with episode 46’s discussion of workload management, but obviously that’s not the whole story. Dr. Ramsey Nijem gives us insight from his doctoral thesis, as well as his work with professional athletes. There are some great takeaways for coaches, athletes…and even powerlifters.

Here are some of our thoughts:

• What lifestyle factors outside of training might lead to injury?
• Does drinking or drug use make injuries more likely?
• How are outcomes and training effects different?
• Does it help get stronger period, or does it matter how strength is incorporated?
• How much is controllable?

We kick off the conversation by wondering if 25 should just be the legal age for everything?

Dr. Nijem earned his Doctorate of Science in Human and Sport Performance as well as Health Promotion and Wellness in 2018. He has published research in top scientific journals in strength and conditioning and is currently investigating injury risk in NBA athletes. He earned his B.S. from UC Santa Barbara and M.S. from Cal State *Fullerton’s Center for Sport Performance (where he studied with Dr. Andy Galpin).

After several years as head Performance and Strength Coach for the Sacramento Kings NBA franchise, he recently became the Men’s Basketball Director of Sport Performance for the University of Kansas (KU Jayhawks), one of the top Division 1 college basketball programs.

You can find him on Instagram @dr.ramsey.nijem

Listener deals:

Warby Parker’s Free Home Try-On program: Order 5 pairs of glasses and try them on for 5 days – there is no obligation to buy! Ships free and includes a pre-paid return shipping label. Head to warbyparker.com/FACTS to order your free Home Try-On. Take the quiz to find a pair that is perfect for you today!

Gainful: Get $15 OFF your first month of personalized protein powder when you go to gainful.com/facts.

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.

How do you balance the strength and conditioning work of an athlete with the practice, and actual performance, of their sport? Dr. Ramsey Nijem gives us insight from his doctoral thesis, as well as his work with professional athletes. There are some great takeaways for coaches, athletes…and even powerlifters.

Here are some of our thoughts:

• How is exertion in a game setting quantified?
• How much is based on personal observation versus some automated system?
• What role does sleep play?
• How much do food, and alcohol, choices affect everything?
• Does travel screw things up as much as you’d think?
• Are there emotional factors that seriously impact performance?
• How can a coach help an athlete improve their recovery?

Dr. Nijem earned his Doctorate of Science in Human and Sport Performance as well as Health Promotion and Wellness in 2018. He has published research in top scientific journals in strength and conditioning and is currently investigating injury risk in NBA athletes. He earned his B.S. from UC Santa Barbara and M.S. from Cal State Fullerton’s Center for Sport Performance (where he studied with Dr. Andy Galpin).

After several years as head Performance and Strength Coach for the Sacramento Kings NBA franchise, he recently became the Men’s Basketball Director of Sport Performance for the University of Kansas (KU Jayhawks), one of the top Division 1 college basketball programs.

You can find him on Instagram @dr.ramsey.nijem

Listener deals:

Get a “Photo Ready” smile now with clear aligners from Candid! Go to CandidCO.com/FACTS and use code FACTS to get seventy-five dollars off.

Manscaped is #1 in men’s below the belt grooming. Manscaped offers precision engineered tools for your family jewels. Get 20% Off and Free Shipping with the code facts at Manscaped.com. 

Society Socks -- a men’s sock subscription company that sends two pairs of exclusively designed socks to your door every month. Try out the first month of a sock subscription at 50% off when you use the code FACTS at mysocietysocks.com. Put an end to boring socks and subscribe today! 

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.

If you’re strength and conditioning coach, you probably want to work with athletes. If you can, you probably want to work with professional athletes. How do those opportunities come about? And will striving to get there make you an all-around better coach? We asked Dr Ramsey Nijem, who a few year ago became probably the youngest every head strength coach in the NBA, to break it down for us.

Here are some of our thoughts:

• What are the degree requirements?
• Which certifications are really necessary?
• How do you learn to handle professional athletes?
• How much is programing and how much is psychology?
• What do you have to do to prove yourself to management?
• Is there a clear career path?

Dr. Nijem earned his Doctorate of Science in Human and Sport Performance as well as Health Promotion and Wellness in 2018. He has published research in top scientific journals in strength and conditioning and is currently investigating injury risk in NBA athletes. He earned his B.S. from UC Santa Barbara and M.S. from Cal State Fullerton’s Center for Sport Performance (where he studied with Dr. Andy Galpin).

After several years as head Performance and Strength Coach for the Sacramento Kings NBA franchise, he recently became the Men’s Basketball Director of Sport Performance for the University of Kansas (KU Jayhawks), one of the top Division 1 college basketball programs.

Support for this episode comes from Gainful.com! Gainful is a subscription protein service that helps you find the best blend for your goals…and provides a registered dietician to help you meet those goals. We really want you to get your own personalized protein powder from Gainful, so we’ve arranged a Special Offer for our listeners. Get $15 OFF your first month of personalized protein ONLY when you go to gainful.com/facts

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.

We’re breaking format again! This time we’re doing an open AMA, or in this case Ask Us Anything. Normally we like to have an expert backstop our opinions…or correct us…but this time we’re flying without a net.

Here are some of the questions we took on:

• What do we think of marijuana and CBD?
• Will technology ever be used to judge squat depth in meets?
• What are our least favorite foods?
• What’s the cost of living in Sacramento? Try this cost-of-living calculator
• Did Mike’s powerlifting background help or hurt when he started Olympic lifting?
• Does Jim still lift?
• How do you stay hydrated when you’re on the move?
• Are Jim and @jacob.w.ross related?
• What if your significant other doesn’t share your fitness/lifting goals?
• Top three tips for starting a new small business?
• How do you know when it’s time for something new?

HUGE THANKS TO EVERYONE WHO SUBMITTED QUESTIONS!

 Support for this episode comes from Society Socks -- a men’s sock subscription company that sends two pairs of exclusively designed socks to your door every month. These socks are made of a warm, soft and comfortable blend of combed cotton guaranteed to make your feet feel and look great! Try out the first month of a sock subscription at 50% off when you use the code FACTS at mysocietysocks.com. Put an end to boring socks and subscribe today!

Support for this episode also comes from Gainful.com! Gainful is a subscription protein service that helps you find the best blend for your goals…and provides a registered dietician to help you meet those goals. We really want you to get your own personalized protein powder from Gainful, so we’ve arranged a Special Offer for our listeners. Get $15 OFF your first month of personalized protein ONLY when you go to gainful.com/facts

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.

The medium of podcasting has grown enormously in the past few years. How do you get started? And is it really right for you?

Being veterans of the podcasting game, Jim and Mike field questions from listeners such as:

• How much does it cost to get started?
• What are the tech requirements?
• Are podcasting and YouTube really all that different?
• How do you keep a consistent release schedule?
• How do you differentiate yourself from the crowd?
• How do you know when it’s time to move on?

Here’s the basic podcasting course that Jim used to get started in 2013.

Support for this episode comes from Warby Parker! Check out the Free Home Try-On program. Order 5 pairs of glasses and try them on for 5 days -- there is no obligation to buy! Ships free and includes a pre-paid return shipping label. Head to warbyparker.com/FACTS to order your free Home Try-On. Take the quiz to find a pair that is perfect for you today!

Support for this episode also comes from Gainful.com! Gainful is a subscription protein service that helps you find the best blend for your goals…and provides a registered dietician to help you meet those goals. We really want you to get your own personalized protein powder from Gainful, so we’ve arranged a Special Offer for our listeners. Get $15 OFF your first month of personalized protein ONLY when you go to gainful.com/facts

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.

We’ve heard for years that WHEN you eat can make a huge difference. We’ve also heard that WHEN we eat carbs…or fat…or protein…can be critical to making the biggest gains, or losing the most weight, etc. What’s the actual story?

Here are the additional angles we came up with:

• Are there time windows for maximizing gains (or weight loss)?
• Does timing matter more for some people than others?
• Do you need to build your life – and your workouts --- around your meals?
• Can you eat so much protein at one time that your body can’t use it all?
• Will too much protein damage your kidneys?

Dr. Mike Israetel comes in at about 11:21 to set the record straight.

A cofounder of Renaissance Periodization, Dr. Mike Israetel​ holds a PhD in Sport Physiology from East Tennessee State University. Formerly a professor of Exercise and Sport Science in the School of Public Health at Temple University in Philadelphia, Mike has taught several courses, including Nutrition for Public Health, Advanced Sports Nutrition and Exercise, and Nutrition and Behavior.

You can find him on IG  @rpdrmike and on Twitter: @ misraetel

We kick off the show talking about engaging an audiences, genetics, and stretch goals.        

Support for 50% Facts comes from Manscaped, who is #1 in men’s below the belt grooming. Manscaped offers precision engineered tools for your family jewels. Get 20% Off and Free Shipping with the code facts at Manscaped.com. 

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.

Your body turns food into energy, but how does that work? Can you use tricks and hacks to overcome your body’s natural tendency to be either fat or skinny?

Here are the additional angles we came up with:

• Does eating six times a day rev up your metabolism?
• Do crash diets crash your metabolism?
• Does just losing weight slow it down?
• How do you keep from quickly regaining weight when you hit your goal weight?
• If your metabolism can truly be broken, can you fix it?

Dr. Mike Israetel comes in at about 12:19 to set the record straight.

A cofounder of Renaissance Periodization, Dr. Mike Israetel​ holds a PhD in Sport Physiology from East Tennessee State University. Formerly a professor of Exercise and Sport Science in the School of Public Health at Temple University in Philadelphia, Mike has taught several courses, including Nutrition for Public Health, Advanced Sports Nutrition and Exercise, and Nutrition and Behavior.

You can find him on IG  @rpdrmike and on Twitter: @ misraetel

We kick off the show talking about the return of the NFL and the high cost of travel lodging.

This episode is sponsored by Keeps. 2 out of 3 guys will experience some form of male pattern baldness by the time they’re 35. The good news? With today’s advancements in science, Keeps offers proven treatments that can combat the symptoms of hair loss. Find out why Keeps has more 5-star reviews than any of its competitors and nearly 100 thousand men trust Keeps for their hair loss prevention medication. Keeps’ treatments start at just $10/month. If you’re ready to take action and prevent hair loss, go to Keeps.com/FACTS to receive your first month of treatment for FREE.

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.

Seems like society makes a lot of rules for guys. Should not eating soy be one of them? Soy contains phytoestrogens…chemical cousins to one of the human female sex hormones. Should we be worried?

Here are the additional angles we came up with:

• How much estrogen is in soy?
• How much would you need to consume for it to be a problem?
• Do guys have estrogen in their bodies anyway?
• Are guys exposed to estrogen in other ways besides food?
• What does having too much estrogen do to a guy’s body (Boobs? Lower sperm counts?)?
• Is there any way to fix that?

Dr. Mike Israetel joins us to set the record straight.

A cofounder of Renaissance Periodization, Dr. Mike Israetel​ holds a PhD in Sport Physiology from East Tennessee State University. Formerly a professor of Exercise and Sport Science in the School of Public Health at Temple University in Philadelphia, Mike has taught several courses, including Nutrition for Public Health, Advanced Sports Nutrition and Exercise, and Nutrition and Behavior.

You can find him on IG  @rpdrmike and on Twitter: @ misraetel

We kick off the show talking about what lil’ Wayne has to do giving up caffeine and alcohol, the lure of obsessions, the drive to get great deals, and Jim’s cold brew coffee recipe.

This episode is sponsored by Blue Chew. Blue Chew brings you the first chewable with the same FDA-approved active ingredients as Viagra and Cialis so you know they work. You can take them anytime, day or night--even on a full stomach--and since they’re chewable, they work up to twice as fast as a pill. Right now, we’ve got a special deal for our listeners: Visit BlueChew.com and get your first shipment FREE when use our special promo code [facts]-- Just pay $5 shipping. 

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.

Many people would love to be professional e-sports gamers. How do you get to that level? And how do you stay in good shape when you’re spending hours and hours a day playing games online?

Here are the additional angles we came up with:

• What are some common physical issues associated with extended game play (other than weight gain)?
• Is there an ideal age for becoming a pro gamer?
• How do you become a pro anyway?
• How do you manage stress around tournaments?
• What physical activities are the best for staying in shape while gaming?
• Is it weird that you can now see celebrities on Twitch playing Fortnite?

Michael “Flamesword” Chaves is well-known as a HALO player (and now coach), and was the first gamer whose picture was printed on Red Bull cans. He’s also known for his commitment to fitness, and avoiding the stereotype of the overweight, couch potato gamer. He shares how got into both gaming and fitness, and how each pursuit has helped the other.

You can find him on IG  @flamesword and on Twitter: @OpTicFlamesword

 We kick off the show talking about why it’s hard to know when to trust sales people. 

This episode is sponsored by Away: Thoughtful luggage for modern travel

For $20 off a suitcase, visit awaytravel.com/facts and use promo code "facts" during checkout! Free shipping​ on any Away order within the contiguous US, Europe, and Australia.

Hosted by Mike Farr (@silentmikke) and Jim McDonald (@thejimmcd).

Produced by Jim McDonald

Production assistance by Connor O’Neal.

Theme by Aaron Moore.

Branding by Joseph Manzo.