https://youtu.be/yC1SYzaSMwQ[00:00:00] Introduction and overview of training hacks[00:00:21] Importance of weightlifting and link to free program[00:01:13] Hack #1: Give yourself permission to go through the motions and limit weight lifted[00:02:03] Hack #2: Use wifi scales to track weight and eliminate friction[00:02:51] Hack #3: Evidence-based tips for dealing with Doms[00:03:26] Hack #4: Get a pair of para lats for versatility and upper body mass[00:03:44] Hack #5: Go for a quick walk upon waking up[00:04:00] Hack #6: Go for a quick walk upon waking up[00:04:16] Quick gym hack for taking plates off the bar[00:04:58] Hack #7: Use a simple single cue for exercises[00:05:35] Hack #8: Tozo NC2 earphones for noise canceling[00:06:18] Hack #9: Utilize Apple Health or exist.io for personal data tracking[00:07:19] Hack #10: Learn to use your glutes during accessory movements[00:07:17] Hack #10: Learn to use your glutes during accessory movements[00:07:38] Hack #11: Quick posture fix with underhand band pull apart[00:08:04] Hack #12: Use rest periods for pre-hab or stretching[00:08:26] Hack #13: Use a physical analog timer for productivity[00:08:53] Hack #14: Get a pull-up bar for posture improvement[00:09:12] Hack #15: Use Dr. Eric Goodman's Foundation series for back pain[00:10:39] Hack #16: Use the wobbly sausage for elbow problems[00:11:59] Hack #17: Use the HeavySet app for tracking total volume in training[00:12:39] Hack #18: Prep gym stuff the night before to minimize friction[00:13:54] Hack #19: Consider infrared sauna and red light box for physique improvement[00:13:52] Hack #20: Set a goal to hit your age in number of reps of bench press[00:14:11] Hack #21: Use a dumbbell in one hand for split squats to improve focus[00:14:33] Hack #22: Try chest supported rows for a great back workout[00:15:15] Hack #23: Try the one-arm cable variant of the chest supported row if your gym doesn't have a pull-down machine

<a href="https://youtu.be/yC1SYzaSMwQ" rel="nofollow" target="_blank">https://youtu.be/yC1SYzaSMwQ</a> [00:00:00] Introduction and overview of training hacks[00:00:21] Importance of weightlifting and link to free program[00:01:13] Hack #1: Give yourself permission to go through the motions and limit weight lifted[00:02:03] Hack #2: Use wifi scales to track weight and eliminate friction[00:02:51] Hack #3: Evidence-based tips for dealing with Doms[00:03:26] Hack #4: Get a pair of para lats for versatility and upper body mass[00:03:44] Hack #5: Go for a quick walk upon waking up [00:04:00] Hack #6: Go for a quick walk upon waking up[00:04:16] Quick gym hack for taking plates off the bar[00:04:58] Hack #7: Use a simple single cue for exercises[00:05:35] Hack #8: Tozo NC2 earphones for noise canceling[00:06:18] Hack #9: Utilize Apple Health or <a href="http://exist.io" rel="nofollow" target="_blank">exist.io</a> for personal data tracking[00:07:19] Hack #10: Learn to use your glutes during accessory movements [00:07:17] Hack #10: Learn to use your glutes during accessory movements[00:07:38] Hack #11: Quick posture fix with underhand band pull apart[00:08:04] Hack #12: Use rest periods for pre-hab or stretching[00:08:26] Hack #13: Use a physical analog timer for productivity[00:08:53] Hack #14: Get a pull-up bar for posture improvement[00:09:12] Hack #15: Use Dr. Eric Goodman's Foundation series for back pain[00:10:39] Hack #16: Use the wobbly sausage for elbow problems[00:11:59] Hack #17: Use the HeavySet app for tracking total volume in training[00:12:39] Hack #18: Prep gym stuff the night before to minimize friction[00:13:54] Hack #19: Consider infrared sauna and red light box for physique improvement [00:13:52] Hack #20: Set a goal to hit your age in number of reps of bench press[00:14:11] Hack #21: Use a dumbbell in one hand for split squats to improve focus[00:14:33] Hack #22: Try chest supported rows for a great back workout[00:15:15] Hack #23: Try the one-arm cable variant of the chest supported row if your gym doesn't have a pull-down machine

24 training hacks to transform your body (for less than £100)

We haven't died. Make sure to subscribe to all of these to hear from us, we're still taking requests, but our efforts are mainly focused towards Youtube and our other podcast below. Subscribe below, and we'll see you over there 👊️.YoutubeThe Grow Your Online Fitness Business podcastInstagramTwitter

We haven't died. Make sure to subscribe to all of these to hear from us, we're still taking requests, but our efforts are mainly focused towards Youtube and our other podcast below. Subscribe below, and we'll see you over there 👊️. Youtube The Grow Your Online Fitness Business podcast Instagram Twitter

What happened to the podcast? [Important]

Yes, we haven't uploaded on here for a while. Remember that you can catch us on Youtube and our Business Podcast where we post every week.

Would you rather?

We received this brilliant question from an anonymous reader:Here's our reply:https://www.youtube.com/watch?v=QmWPKfO6l6A&amp;feature=youtu.beRemember, we upload much more regularly on our other podcast here to help you to grow your online fitness business: https://open.spotify.com/show/5hvdMcB2ba4ua4812pMkuJ

We received this brilliant question from an anonymous reader: Here's our reply: <a href="https://www.youtube.com/watch?v=QmWPKfO6l6A&amp;feature=youtu.be" rel="nofollow" target="_blank">https://www.youtube.com/watch?v=QmWPKfO6l6A&amp;feature=youtu.be</a> Remember, we upload much more regularly on our other podcast here to help you to grow your online fitness business: <a href="https://open.spotify.com/show/5hvdMcB2ba4ua4812pMkuJ" rel="nofollow" target="_blank">https://open.spotify.com/show/5hvdMcB2ba4ua4812pMkuJ</a>

How to escape your Hustle Culture addiction

Daniel Ebbett

If you've seen my video rundown of red light therapy, here is the full discussion with expert from blockbluelight, Daniel Ebbett.Use code PROPANE at checkout for 10% off all of his products. https://youtu.be/7cjZwllSaZYDiscussing:Dan's journey of discoveryWhy is nobody talking about this?The big picture goalEasy wins from a light perspectiveThe main benefitsHow the power compares to sunlightWhy are devices not all created equal. The price difference is not worth getting a bunk device with zero results!⁃ Where to buy a legit unitAlso, check out our run-down of blue light blockers here:https://www.youtube.com/watch?v=YDsVXJCrWAY

If you've seen my video rundown of red light therapy, here is the full discussion with expert from blockbluelight, Daniel Ebbett. Use code PROPANE at checkout for 10% off all of his products. <a href="https://youtu.be/7cjZwllSaZY" rel="nofollow" target="_blank">https://youtu.be/7cjZwllSaZY</a> Discussing: Dan's journey of discovery Why is nobody talking about this? The big picture goal Easy wins from a light perspective The main benefits How the power compares to sunlightWhy are devices not all created equal. The price difference is not worth getting a bunk device with zero results! ⁃ Where to buy a legit unit Also, check out our run-down of blue light blockers here: <a href="https://www.youtube.com/watch?v=YDsVXJCrWAY" rel="nofollow" target="_blank">https://www.youtube.com/watch?v=YDsVXJCrWAY</a>

How to use red light therapy to maximise muscle gain, sleep, recovery and health – Daniel Ebbett

https://www.youtube.com/watch?app=desktop&amp;v=qi2TlbAYPRw&amp;feature=youtu.beWe spoke to Natalie, a Herbalife distributor who got in touch with me after watching this video and seeing things coming together. Absolutely fascinating, vulnerable discussion. 0:00 Intro3:25 Getting into Herbalife11:01 Community support12:55 Becoming a distributor16:50 How much money did you make?26:10 Moral dilemma30:19 Quitting herbalife36:05 Husband joining42:35 How it feels to be out46:30 Losing trust of clients50:46 Do you need qualifications?1:01:19 What now?1:06:45 Getting in touch

<a href="https://www.youtube.com/watch?app=desktop&amp;v=qi2TlbAYPRw&amp;feature=youtu.be" rel="nofollow" target="_blank">https://www.youtube.com/watch?app=desktop&amp;v=qi2TlbAYPRw&amp;feature=youtu.be</a> We spoke to Natalie, a Herbalife distributor who got in touch with me after watching this video and seeing things coming together. Absolutely fascinating, vulnerable discussion. 0:00 Intro3:25 Getting into Herbalife11:01 Community support12:55 Becoming a distributor16:50 How much money did you make?26:10 Moral dilemma30:19 Quitting herbalife36:05 Husband joining42:35 How it feels to be out46:30 Losing trust of clients50:46 Do you need qualifications?1:01:19 What now?1:06:45 Getting in touch

Ex-Herbalife rep reveals her experience: debt, depression, doubt.

Season 2, episode 3: https://youtu.be/A3pvxkQRXRw

Season 2, episode 3: <a href="https://youtu.be/A3pvxkQRXRw" rel="nofollow" target="_blank">https://youtu.be/A3pvxkQRXRw</a>

Woman crushed by 180kg, eating zero calorie ear wax and should you sell digital products?

This week we cover four very important topics:– Sitting and smiling for 4 hours a day– Why every train journey is a sensory assault of screaming and farting– The best business book– Are business coaches legit? Should you hire one for a total business overhaul, or to solve a specific problem?Send in your questions!https://propane-business.com/ask-us-anything/Find out more about Propane Business:– https://propanefitness.com/businesspodcast– https://propane-business.com/Youtube: https://www.youtube.com/user/PropaneFitness/Facebook: https://www.facebook.com/PropaneFitness/IG: https://www.instagram.com/propanefitness/Twitter: https://twitter.com/PropaneFitness

This week we cover four very important topics: – Sitting and smiling for 4 hours a day– Why every train journey is a sensory assault of screaming and farting– The best business book– Are business coaches legit? Should you hire one for a total business overhaul, or to solve a specific problem? Send in your questions!<a href="https://propane-business.com/ask-us-anything/" rel="nofollow" target="_blank">https://propane-business.com/ask-us-anything/</a> Find out more about Propane Business:– <a href="https://propanefitness.com/businesspodcast–" rel="nofollow" target="_blank">https://propanefitness.com/businesspodcast–</a> <a href="https://propane-business.com/Youtube:" rel="nofollow" target="_blank">https://propane-business.com/Youtube:</a> <a href="https://www.youtube.com/user/PropaneFitness/Facebook:" rel="nofollow" target="_blank">https://www.youtube.com/user/PropaneFitness/Facebook:</a> <a href="https://www.facebook.com/PropaneFitness/IG:" rel="nofollow" target="_blank">https://www.facebook.com/PropaneFitness/IG:</a> <a href="https://www.instagram.com/propanefitness/Twitter:" rel="nofollow" target="_blank">https://www.instagram.com/propanefitness/Twitter:</a> <a href="https://twitter.com/PropaneFitness" rel="nofollow" target="_blank">https://twitter.com/PropaneFitness</a>

Screaming & farting | how NOT to do copywriting | The best business book | Are business coaches legit?

Welcome back - after overwhelming demand to restart the podcast, here we are.Here we cover:Bodybuilders drinking breast milk for gainsOur experience getting drug testedHow many calories in a million litres of semenWhy you should stop ‘talking professor’ as an online coachHow to balance working ON the business vs working IN the businessSee our full guide for setting up a profitable online fitness business and book a call with us here: https://propanefitness.com/businesspodcastAsk us a question here: https://propane-business.com/ask-us-anything/ https://youtu.be/OX__C3GN2-w

Welcome back - after overwhelming demand to restart the podcast, here we are. Here we cover: Bodybuilders drinking breast milk for gainsOur experience getting drug testedHow many calories in a million litres of semenWhy you should stop ‘talking professor’ as an online coachHow to balance working ON the business vs working IN the business See our full guide for setting up a profitable online fitness business and book a call with us here: <a href="https://propanefitness.com/businesspodcast" rel="nofollow" target="_blank">https://propanefitness.com/businesspodcast</a> Ask us a question here: <a href="https://propane-business.com/ask-us-anything/" rel="nofollow" target="_blank">https://propane-business.com/ask-us-anything/</a> <a href="https://youtu.be/OX__C3GN2-w" rel="nofollow" target="_blank">https://youtu.be/OX__C3GN2-w</a>

Breast milk, 1 million litres of semen, ‘talking professor’ as an online coach, balancing short vs long term – Podcast S2E1

https://youtu.be/UMoz_DlMnTM0:00 Intro0:45 Employability1:20 Higher salaries?3:15 Safety net4:30 Uni vs apprenticeship5:00 ‘I dont know what to do'6:10 Better than university7:00 Why non-graduates fail9:33 Costs11:00 Social life11:20 Conclusion:Further reading:How to survive university https://www.youtube.com/watch?v=WA-QdS_ncXMThe Way of the superior man: https://amzn.to/3nzU0AmLearn more about how to build and deliver a profitable online programme to your clients, and gain financial freedom: http://www.propanefitness.com/casestudyyt1) SUBSCRIBE to this channel ⬆️. Click the notification bell 🔔️. New videos every Wed/Fri/Sun2) Subscribe to the podcast: https://podcasts.apple.com/us/podcast/grow-your-online-fitness-business/id1479418251?ign-mpt=uo%3D43) How-to guides on http://propane-business.comMusic by https://soundcloud.com/gaskelgreed

<a href="https://youtu.be/UMoz_DlMnTM" rel="nofollow" target="_blank">https://youtu.be/UMoz_DlMnTM</a> 0:00 Intro0:45 Employability1:20 Higher salaries?3:15 Safety net4:30 Uni vs apprenticeship5:00 ‘I dont know what to do'6:10 Better than university7:00 Why non-graduates fail9:33 Costs11:00 Social life11:20 Conclusion: Further reading:How to survive university <a href="https://www.youtube.com/watch?v=WA-QdS_ncXMThe" rel="nofollow" target="_blank">https://www.youtube.com/watch?v=WA-QdS_ncXMThe</a> Way of the superior man: <a href="https://amzn.to/3nzU0Am" rel="nofollow" target="_blank">https://amzn.to/3nzU0Am</a> Learn more about how to build and deliver a profitable online programme to your clients, and gain financial freedom: <a href="http://www.propanefitness.com/casestudyyt" rel="nofollow" target="_blank">http://www.propanefitness.com/casestudyyt</a> 1) SUBSCRIBE to this channel ⬆️. Click the notification bell 🔔️. New videos every Wed/Fri/Sun 2) Subscribe to the podcast: <a href="https://podcasts.apple.com/us/podcast/grow-your-online-fitness-business/id1479418251?ign-mpt=uo%3D4" rel="nofollow" target="_blank">https://podcasts.apple.com/us/podcast/grow-your-online-fitness-business/id1479418251?ign-mpt=uo%3D4</a> 3) How-to guides on <a href="http://propane-business.com" rel="nofollow" target="_blank">http://propane-business.com</a> Music by <a href="https://soundcloud.com/gaskelgreed" rel="nofollow" target="_blank">https://soundcloud.com/gaskelgreed</a>

Should you go to university? (Why I spent 10 years there)

Interviews, Q and A and banter, all based on the most rapid ways to gain muscle and lose fat. Looking to grow your online coaching business? See our business podcast here: https://podcasts.apple.com/us/podcast/grow-your-online-fitness-business/id1479418251?ign-mpt=uo%3D4

Interviews, Q and A and banter, all based on the most rapid ways to gain muscle and lose fat. Looking to grow your online coaching business? See our business podcast here: <a href="https://podcasts.apple.com/us/podcast/grow-your-online-fitness-business/id1479418251?ign-mpt=uo%3D4" rel="nofollow" target="_blank">https://podcasts.apple.com/us/podcast/grow-your-online-fitness-business/id1479418251?ign-mpt=uo%3D4</a>

PropaneFitness Podcast

Kamal Patel

Propane Podcast Episode 96Show NotesThis week on the Propane Fitness Podcast, Jonny and Yusef are joined by Nutrition and Supplement expert Kamal Patel from Examine.Com. They discuss markers for health, the polarised approaches of American and British Healthcare, why we should approach the supplement minefield with caution, and how to stay mindful.If you like the Propane Podcast, we'd love it if you'd subscribe, share and give us a review on iTunes.Time Stampshttps://youtu.be/04BjId4n3rk

Propane Podcast Episode 96 Show Notes This week on the Propane Fitness Podcast, Jonny and Yusef are joined by Nutrition and Supplement expert Kamal Patel from <a href="http://Examine.Com" rel="nofollow" target="_blank">Examine.Com</a>. They discuss markers for health, the polarised approaches of American and British Healthcare, why we should approach the supplement minefield with caution, and how to stay mindful. If you like the Propane Podcast, we'd love it if you'd subscribe, share and give us a review on iTunes. Time Stamps <a href="https://youtu.be/04BjId4n3rk" rel="nofollow" target="_blank">https://youtu.be/04BjId4n3rk</a>

Interview with Kamal Patel of Examine.Com – PropanePodcast Episode 96

Propane Podcast 141How to get leanThis week on the Propane Fitness Podcast, Yusef gets together with BFF Chris Williamson. Recorded back in June, they discussed how to get lean for the summer and how you should not approach this like a bodybuilding stage prep. This would apply to any holiday, so if you're planning that winter sun holiday, this one's for you.https://www.instagram.com/p/BlxoqK4gt1D/?taken-by=chriswillxIf you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we’d really love it if you’d give us a review over on iTunes.Free Gift for Podcast listeners

Propane Podcast 141 How to get lean This week on the Propane Fitness Podcast, Yusef gets together with BFF Chris Williamson. Recorded back in June, they discussed how to get lean for the summer and how you should not approach this like a bodybuilding stage prep. This would apply to any holiday, so if you're planning that winter sun holiday, this one's for you. <a href="https://www.instagram.com/p/BlxoqK4gt1D/?taken-by=chriswillx" rel="nofollow" target="_blank">https://www.instagram.com/p/BlxoqK4gt1D/?taken-by=chriswillx</a> If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we’d really love it if you’d give us a review over on iTunes. Free Gift for Podcast listeners

How to get lean – Propane Podcast 141

Propane Podcast Episode 121Show NotesThis week on the Propane Podcast, Jonny and Yusef are joined by the controversial "Enfant Terrible" of the Fitness Industry, Alexander JA Cortes. A Personal Trainer, Writer and former ballet dancer, find out why he predicted a Trump win 18 months in advance and why he's been exiled by the mainstream fitness industry. Jonny and Yusef also discover his thoughts on Pick Up Artistry, Machoism, and the limitations of training for strength.If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes.Time StampsReferencesAlexander Juan Antonio Cortes - WebsiteTwitterPodcastYouTubeBooks

Propane Podcast Episode 121 Show Notes This week on the Propane Podcast, Jonny and Yusef are joined by the controversial "Enfant Terrible" of the Fitness Industry, Alexander JA Cortes. A Personal Trainer, Writer and former ballet dancer, find out why he predicted a Trump win 18 months in advance and why he's been exiled by the mainstream fitness industry. Jonny and Yusef also discover his thoughts on Pick Up Artistry, Machoism, and the limitations of training for strength. If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes. Time Stamps References Alexander Juan Antonio Cortes - Website Twitter Podcast YouTube Books

Alexander J.A. Cortes – PropanePodcast 121

Chris Williamson

Propane Podcast Episode 118Show NotesThis episode of the Propane Fitness Podcast originally appeared on Modern Wisdom. Chris Williamson hosts, Jonny &amp; Yusef guest, and they discuss their favourite tools, apps, websites and principles for a productive and efficient life.Find out how to improve your mobility at home, why you shouldn't play audiobooks faster than 2x speed and how a shoehorn will change your life.If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes.Time StampsReferences 	Apple 	ROMwod 	Toby for Chrome 	David Allen's Guided Mindsweep 	Optimize 	Evernote 	Withings Scale 	Fitbit 	Sleep Cycle

Propane Podcast Episode 118 Show Notes This episode of the Propane Fitness Podcast originally appeared on Modern Wisdom. Chris Williamson hosts, Jonny &amp; Yusef guest, and they discuss their favourite tools, apps, websites and principles for a productive and efficient life. Find out how to improve your mobility at home, why you shouldn't play audiobooks faster than 2x speed and how a shoehorn will change your life. If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes. Time Stamps References 	Apple 	ROMwod 	Toby for Chrome 	David Allen's Guided Mindsweep 	Optimize 	Evernote 	Withings Scale 	Fitbit 	Sleep Cycle

Life Hacks with Chris Williamson – Propane Podcast 119

James Bailey

Propane Podcast Episode 94Show NotesThis week on the Propane Fitness Podcast, Yusef's is joined by perennial Wingman &amp; raconteur extraordinaire Chris Williamson, and massage and movement specialist James Bailey. James is a performance artist, Bodywork coach and teacher. In the second part of this fascinating Podcast, they discuss Shamanism, Ayahuasca, psychedelics and the esoteric world.Follow James here on instagramIf you missed part 1 you can listen to it here.If you like the Propane Podcast, we'd love it if you'd subscribe and give us a review on iTunes.Time StampsPropane Picks Week Ending 13/08It's that time of the week again where we sift through the best of the Fitness and Productivity world for your reading, listening and viewing pleasure. If you'd like to be considered for the Pick List or would like to pen a guest article for us then shoot us a message.Our Top Pick this week is -Can your nervous system still adapt after your newbie gains? - Bayesian BodybuildingDefinitely one for the lifting science nerds. As always with Menno's guest posts there's a wealth of information and data up for digestion in this piece.The rest of the list is pretty awesome too! 	Podcast 063: Mike Israetel &amp; Greg Nuckols: Genetics Round Table - Revive Stronger Podcast 	Why Strength Training is SO Important as You Start Ageing - Steam Train Fitness 	Forget “career hacks”… Here’s the real key to career success that almost no one is talking about. - Precision Nutrition 	Q&amp;A - Bench Press Foot Placement - Sumo Grip Width - Powerlifting In Olympics - Candito Training 	Do You Need to Ditch the Diet Mindset? - Girls Gone Strong 	Muscle Gain Math - Body Recomposition 	It Is Not About How Fast You Can Build A Habit, It Is What You Build That Matters - Lifehack 	The Evolution of Fitness – Part 2 - Healthy Living Heavy Lifting 	How to Declutter Your Brain and Get Organized - Lifehack

Propane Podcast Episode 94 Show Notes This week on the Propane Fitness Podcast, Yusef's is joined by perennial Wingman &amp; raconteur extraordinaire Chris Williamson, and massage and movement specialist James Bailey. James is a performance artist, Bodywork coach and teacher. In the second part of this fascinating Podcast, they discuss Shamanism, Ayahuasca, psychedelics and the esoteric world. Follow James here on instagram If you missed part 1 you can listen to it here. If you like the Propane Podcast, we'd love it if you'd subscribe and give us a review on iTunes. Time Stamps Propane Picks Week Ending 13/08 It's that time of the week again where we sift through the best of the Fitness and Productivity world for your reading, listening and viewing pleasure. If you'd like to be considered for the Pick List or would like to pen a guest article for us then shoot us a message. Our Top Pick this week is - Can your nervous system still adapt after your newbie gains? - Bayesian Bodybuilding Definitely one for the lifting science nerds. As always with Menno's guest posts there's a wealth of information and data up for digestion in this piece. The rest of the list is pretty awesome too! 	Podcast 063: Mike Israetel &amp; Greg Nuckols: Genetics Round Table - Revive Stronger Podcast 	Why Strength Training is SO Important as You Start Ageing - Steam Train Fitness 	Forget “career hacks”… Here’s the real key to career success that almost no one is talking about. - Precision Nutrition 	Q&amp;A - Bench Press Foot Placement - Sumo Grip Width - Powerlifting In Olympics - Candito Training 	Do You Need to Ditch the Diet Mindset? - Girls Gone Strong 	Muscle Gain Math - Body Recomposition 	It Is Not About How Fast You Can Build A Habit, It Is What You Build That Matters - Lifehack 	The Evolution of Fitness – Part 2 - Healthy Living Heavy Lifting 	How to Declutter Your Brain and Get Organized - Lifehack

James Bailey Part 2 Shamanism, Ayahuasca & Psychedelics – PropanePodcast 94

Propane Podcast 143This week on the Propane Fitness Podcast, Jonny and Yusef are joined by coach Jo and they discuss fat loss, clean eating, body image and why abs are overrated.If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we’d really love it if you’d give us a review over on iTunes.ReferencesIn Pursuit of Abs - the good the bad and the uglyhttps://www.youtube.com/watch?v=KMrtlbYEo-Q&amp;feature=shareFree Gift for Podcast listeners

Propane Podcast 143 This week on the Propane Fitness Podcast, Jonny and Yusef are joined by coach Jo and they discuss fat loss, clean eating, body image and why abs are overrated. If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we’d really love it if you’d give us a review over on iTunes. References In Pursuit of Abs - the good the bad and the ugly <a href="https://www.youtube.com/watch?v=KMrtlbYEo-Q&amp;feature=share" rel="nofollow" target="_blank">https://www.youtube.com/watch?v=KMrtlbYEo-Q&amp;feature=share</a> Free Gift for Podcast listeners

Fat Loss, Body Image and why abs are overrated – Propane Podcast 143

Joe Wicks

James Smith

In this episode Jonny discusses some controversy in the fitness industry lately and why "It's just a calorie deficit" is terrible advice. THE STORYhttps://www.facebook.com/PropaneFitness/videos/2017494041614838/The lesson In theory, progress does just come down to a managing a calorie deficit consistently. However, this is very reductionist advice. It's similar to saying that getting rich is easy, you just need to save more and earn more. In reality, managing a calorie deficit consistently is incredibly difficult.The APPLicationOnce you've covered the basics in your diet and training, there are no bonus points for doing more than that. The hard part isn't "eating a calorie deficit", the hard part is dealing with the ups and downs of your life and that's where your energy should be focussed.

In this episode Jonny discusses some controversy in the fitness industry lately and why "It's just a calorie deficit" is terrible advice.   THE STORY <a href="https://www.facebook.com/PropaneFitness/videos/2017494041614838/" rel="nofollow" target="_blank">https://www.facebook.com/PropaneFitness/videos/2017494041614838/</a> The lesson  In theory, progress does just come down to a managing a calorie deficit consistently. However, this is very reductionist advice. It's similar to saying that getting rich is easy, you just need to save more and earn more. In reality, managing a calorie deficit consistently is incredibly difficult. The APPLication Once you've covered the basics in your diet and training, there are no bonus points for doing more than that. The hard part isn't "eating a calorie deficit", the hard part is dealing with the ups and downs of your life and that's where your energy should be focussed.

Joe Wicks, James Smith & Is it REALLY just a calorie deficit? (hint: no, it isn’t)

Propane Podcast 133In the next in our series of Instagram linked podcasts, Jonny and Yusef discuss what women THINK they should do to lose fat, versus what the SHOULD do; relieved by the fact that this infographic was posted by an actual woman who follows the right advice.https://www.instagram.com/p/BiT0Eo_B5rz/?taken-by=propanefitnessIf you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes.Free Gift for Podcast listeners

Propane Podcast 133 In the next in our series of Instagram linked podcasts, Jonny and Yusef discuss what women THINK they should do to lose fat, versus what the SHOULD do; relieved by the fact that this infographic was posted by an actual woman who follows the right advice. <a href="https://www.instagram.com/p/BiT0Eo_B5rz/?taken-by=propanefitness" rel="nofollow" target="_blank">https://www.instagram.com/p/BiT0Eo_B5rz/?taken-by=propanefitness</a> If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes. Free Gift for Podcast listeners

Female Fat Loss – PropanePodcast 133

This is a guest post from a current Propane Athlete and Performance coach about his experience with Testosterone Replacement Therapy (TRT). People are usually pretty cloak and dagger talking about this kind of stuff, so it’s an honour to see such a candid account here. It's a shame that we have had to anonymise the guest, but unfortunately this topic is still stigmatised. We hope that this can change over the coming years and that TRT &amp; male hypogonadism can be eventually recognised with an equal footing to female HRT. If you’ve considered TRT in the past, or worried that you had low testosterone, read on. This guy has in transformed his body, and discovered while losing 26kg, during the process that he had low Testosterone. He discusses how Testosterone affects you physically, emotionally and psychologically and how TRT has radically transformed his body and his life. He has become an ‘accidental expert’ on TRT as result of his own diagnosis, research and therapy and also just by diving in and really figuring out some of the pitfalls and some of the stigma that are associated with TRT, particularly in the UK.Before my fat-loss journey and diagnosis, I was a typical sedentary office worker working in the IT sector for over 27 years.  Arriving in midlife, 40-something and overweight, I sensed that a lot of things needed to change in my life, culminating in a revelation while on holiday in the Canaries at 47 years old: I had a lot of good things going on in my life, but my body was that of a decrepit old man.At that moment, I set myself the 3 year goal of getting into the shape of my life.The thought I had on the beach was:‘How much longer do I have in which I can reverse this trend of being sedentary and overweight?’Nothing like the ruthless sense of time running out to get you going. I subsequently lost over 26kgs, dropping from 30% bodyfat to 10%.I instantly felt a whole load better. Energy levels increased, confidence increased and for the first time in a long time in my life, I felt confident about taking his shirt off on the beach.Unfortunately, the 26kg weight loss had inevitably resulted in a degree of muscle loss too. Now I was just skinny.Here was the true challenge: Building some lean mass and strength, the physique I had always dreamed about. Despite my nutrition being on point, working consistently with a personal trainer and staying in a moderate caloric surplus, I just couldn't gain any muscle: I simply regained fat.I resisted the first gentle prompt from my trainer, who suggested I should look into whether I had low testosterone. Fuck you dude, don’t question my masculinity. The seed had been planted though. It didn’t take me long to observe the consistent relationship in the evidence that aggressive fat loss can have a detrimental (and poorly reversible) effect on testosterone. In addition to the inability to gain muscle, I was feeling increasingly depressed, anxious and brain-foggy with libido through the floor - all of which I had simply attributed to old age.I thought.. maybe this is just what happens when you get older? Your libido drops off, and your brain doesn't work?After eventually convincing my doctor to test my serum testosterone, it flagged up 7 nanomoles per litre of testosterone. To put this in perspective, the NHS standard for "normal" range testosterone is between 12 and 30, with the level for the average 80 year old male being 11.  A healthy adult male between the ages of 25 to 35 would have a testosterone level of around 20. I had the testosterone levels of a fucking octogenarian.I think if you are a male of a certain age profile, you’ve come from being fat, and you're experiencing some of these symptoms, it’s worth pushing back a bit with your doctor and just explore whether they could be down to low testosterone.It is strange to think that if you are a woman and you go into a GP and describe certain symptoms, they will automatically be having a conversation with you ab...

This is a guest post from a current Propane Athlete and Performance coach about his experience with Testosterone Replacement Therapy (TRT). People are usually pretty cloak and dagger talking about this kind of stuff, so it’s an honour to see such a candid account here. It's a shame that we have had to anonymise the guest, but unfortunately this topic is still stigmatised. We hope that this can change over the coming years and that TRT &amp; male hypogonadism can be eventually recognised with an equal footing to female HRT. If you’ve considered TRT in the past, or worried that you had low testosterone, read on. This guy has in transformed his body, and discovered while losing 26kg, during the process that he had low Testosterone. He discusses how Testosterone affects you physically, emotionally and psychologically and how TRT has radically transformed his body and his life. He has become an ‘accidental expert’ on TRT as result of his own diagnosis, research and therapy and also just by diving in and really figuring out some of the pitfalls and some of the stigma that are associated with TRT, particularly in the UK. Before my fat-loss journey and diagnosis, I was a typical sedentary office worker working in the IT sector for over 27 years.  Arriving in midlife, 40-something and overweight, I sensed that a lot of things needed to change in my life, culminating in a revelation while on holiday in the Canaries at 47 years old: I had a lot of good things going on in my life, but my body was that of a decrepit old man. At that moment, I set myself the 3 year goal of getting into the shape of my life. The thought I had on the beach was: ‘How much longer do I have in which I can reverse this trend of being sedentary and overweight?’ Nothing like the ruthless sense of time running out to get you going. I subsequently lost over 26kgs, dropping from 30% bodyfat to 10%. I instantly felt a whole load better. Energy levels increased, confidence increased and for the first time in a long time in my life, I felt confident about taking his shirt off on the beach. Unfortunately, the 26kg weight loss had inevitably resulted in a degree of muscle loss too. Now I was just skinny. Here was the true challenge: Building some lean mass and strength, the physique I had always dreamed about. Despite my nutrition being on point, working consistently with a personal trainer and staying in a moderate caloric surplus, I just couldn't gain any muscle: I simply regained fat. I resisted the first gentle prompt from my trainer, who suggested I should look into whether I had low testosterone. Fuck you dude, don’t question my masculinity. The seed had been planted though. It didn’t take me long to observe the consistent relationship in the evidence that aggressive fat loss can have a detrimental (and poorly reversible) effect on testosterone. In addition to the inability to gain muscle, I was feeling increasingly depressed, anxious and brain-foggy with libido through the floor - all of which I had simply attributed to old age. I thought.. maybe this is just what happens when you get older? Your libido drops off, and your brain doesn't work? After eventually convincing my doctor to test my serum testosterone, it flagged up 7 nanomoles per litre of testosterone. To put this in perspective, the NHS standard for "normal" range testosterone is between 12 and 30, with the level for the average 80 year old male being 11.  A healthy adult male between the ages of 25 to 35 would have a testosterone level of around 20. I had the testosterone levels of a fucking octogenarian. I think if you are a male of a certain age profile, you’ve come from being fat, and you're experiencing some of these symptoms, it’s worth pushing back a bit with your doctor and just explore whether they could be down to low testosterone. It is strange to think that if you are a woman and you go into a GP and describe certain symptoms, they will automatically be having a conversation with you ab...

Experience with Testosterone Replacement Therapy in the UK

Show NotesThis week on the PropanePodcast, Jonny and Yusef discuss the differences between growth and fixed mindset and how open you are to embracing challenges as an opportunity to grow will determine your success.If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes.Free Gift for podcast listeners

Show Notes This week on the PropanePodcast, Jonny and Yusef discuss the differences between growth and fixed mindset and how open you are to embracing challenges as an opportunity to grow will determine your success. If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes. Free Gift for podcast listeners

Growth Versus Fixed Mindset – PropanePodcast 132

Propane Podcast Episode 130Show NotesThis episode of the Propane Fitness Podcast originally appeared on Modern Wisdom. Chris Williamson hosts, Jonny &amp; Yusef guest, and they discuss their favourite tools, apps, websites and principles for a productive and efficient life.Find out their choice for the undisputed king of wireless headphones, how cutting your working day up into 25 minute chunks can turbocharge your productivity, and how a green smoothie can make your daily movements as regular as the passage of the sun.If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes.ReferencesFree gift for Podcast listenersSleep CyclePzizzHabitBullHeadspaceRelease Into Now Mindfulness In Plain EnglishInsight Timer MuseSam Harris Podcast Media MonsterMyFitnessPalWaterLogged

Propane Podcast Episode 130 Show Notes This episode of the Propane Fitness Podcast originally appeared on Modern Wisdom. Chris Williamson hosts, Jonny &amp; Yusef guest, and they discuss their favourite tools, apps, websites and principles for a productive and efficient life. Find out their choice for the undisputed king of wireless headphones, how cutting your working day up into 25 minute chunks can turbocharge your productivity, and how a green smoothie can make your daily movements as regular as the passage of the sun. If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes. References Free gift for Podcast listeners Sleep Cycle Pzizz HabitBull Headspace Release Into Now Mindfulness In Plain English Insight Timer Muse Sam Harris Podcast Media Monster MyFitnessPal WaterLogged

Life Hacks 3  with Chris Williamson – PropanePodcast 129

Propane Podcast 127Show NotesThis week on the PropanePodcast, Jonny &amp; Yusef play an extended round of Would You Rather? Yusef schools us in the Arabic origins of common words and we discover how much Jonny loves puppies.  They also discuss the importance of taking a weekly rather than a daily view of training, habits and diet adherence in order to stay objective with long term fitness goals.If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes.Free Gift for Podcast Listeners

Propane Podcast 127 Show Notes This week on the PropanePodcast, Jonny &amp; Yusef play an extended round of Would You Rather? Yusef schools us in the Arabic origins of common words and we discover how much Jonny loves puppies.  They also discuss the importance of taking a weekly rather than a daily view of training, habits and diet adherence in order to stay objective with long term fitness goals. If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes. Free Gift for Podcast Listeners

Lose the day, win the week – PropanePodcast 127

In this episode Jonny discusses the strangest thing he's ever done and his recent experience involving a 4am fire alarm. THE STORYhttps://www.facebook.com/PropaneFitness/videos/2013115038719405/The lesson One of the easiest ways to guarantee your success is to make the good decisions easy and the bad decisions hard. Engineer your environment to make it easy for you to succeed.The APPLicationThere are many different ways to apply this concept and they'll differ from person to person. One of the most common applications is to prep meals for the day (http://propanefitness.com/mealprep/) or train first thing in the morning instead of after work (http://propanefitness.com/morningtraining/). In the above example, Jonny swapped his phone alarm for a dedicated alarm clock with a wake up light to make mornings a little easier.

In this episode Jonny discusses the strangest thing he's ever done and his recent experience involving a 4am fire alarm.   THE STORY <a href="https://www.facebook.com/PropaneFitness/videos/2013115038719405/" rel="nofollow" target="_blank">https://www.facebook.com/PropaneFitness/videos/2013115038719405/</a> The lesson  One of the easiest ways to guarantee your success is to make the good decisions easy and the bad decisions hard. Engineer your environment to make it easy for you to succeed. The APPLication There are many different ways to apply this concept and they'll differ from person to person. One of the most common applications is to prep meals for the day (<a href="http://propanefitness.com/mealprep/" rel="nofollow" target="_blank">http://propanefitness.com/mealprep/</a>) or train first thing in the morning instead of after work (<a href="http://propanefitness.com/morningtraining/" rel="nofollow" target="_blank">http://propanefitness.com/morningtraining/</a>). In the above example, Jonny swapped his phone alarm for a dedicated alarm clock with a wake up light to make mornings a little easier.

How to make good decisions easy and bad decisions hard

In this episode Jonny discusses some controversy in the fitness industry lately and why "It's just a calorie deficit" is terrible advice. THE STORYhttps://www.facebook.com/PropaneFitness/videos/2025274887503420/The lesson Dieting is difficult enough, don't make it harder!The APPLication. Don't just blindly follow a prescription for meal timing because someone else says so. What you do consistently is what creates results.https://www.instagram.com/p/BkrnqC_D1-g/?taken-by=propanefitness

In this episode Jonny discusses some controversy in the fitness industry lately and why "It's just a calorie deficit" is terrible advice.   THE STORY <a href="https://www.facebook.com/PropaneFitness/videos/2025274887503420/" rel="nofollow" target="_blank">https://www.facebook.com/PropaneFitness/videos/2025274887503420/</a> The lesson  Dieting is difficult enough, don't make it harder! The APPLication . Don't just blindly follow a prescription for meal timing because someone else says so. What you do consistently is what creates results. <a href="https://www.instagram.com/p/BkrnqC_D1-g/?taken-by=propanefitness" rel="nofollow" target="_blank">https://www.instagram.com/p/BkrnqC_D1-g/?taken-by=propanefitness</a>

Why Breakfast Killed My Fat Loss

Life Hacks 105 This week on the Propane  Podcast, Jonny and Yusef join Chris Williamson on his Modern Wisdom Podcast for another episode of Life Hacks. They discuss their favourites Apps, Websites, resources and tools for an efficient and productive life.

Life Hacks 105  This week on the Propane  Podcast, Jonny and Yusef join Chris Williamson on his Modern Wisdom Podcast for another episode of Life Hacks. They discuss their favourites Apps, Websites, resources and tools for an efficient and productive life.

Life Hacks 105 – Propane Podcast 148

Episode 126Show NotesThis week's episode originally appeared on The Modern Wisdom Podcast.In this episode, Chris Williamson hosts and the topic is phone addiction. The problem of excessive technology use is almost universally acknowledged by pretty much anyone with a smartphone, but very few of us are aware of the teams of software engineers, warehouses of supercomputers and decades of research goes into manipulating you to click that link, watch that video or download that app.An argument is often made that technology is neutral and that it is our decision of how we use it, but our phone's intrusion into our lives is so calculated and manipulative that the deck is stacked firmly against us making a choice we're fully in control of. I genuinely believe that Humane Technology and Ethical Persuasion will be a huge topic over the coming years, hopefully we can kick-start your interest into the subject here...On this episode, learn the tactics used by social media websites to manipulate you to stay on site, discover our favourite strategies for taking back control of your phone use and find out why you definitely shouldn't buy a dildo on Facebook Marketplace.ReferencesDistraction is destruction - Your Smartphone is sapping your life Podcastwww.HumaneTech.com Newsfeed Hider For ChromeMoment AppFree Gift for Podcast Listeners

Episode 126 Show Notes This week's episode originally appeared on The Modern Wisdom Podcast. In this episode, Chris Williamson hosts and the topic is phone addiction. The problem of excessive technology use is almost universally acknowledged by pretty much anyone with a smartphone, but very few of us are aware of the teams of software engineers, warehouses of supercomputers and decades of research goes into manipulating you to click that link, watch that video or download that app. An argument is often made that technology is neutral and that it is our decision of how we use it, but our phone's intrusion into our lives is so calculated and manipulative that the deck is stacked firmly against us making a choice we're fully in control of. I genuinely believe that Humane Technology and Ethical Persuasion will be a huge topic over the coming years, hopefully we can kick-start your interest into the subject here... On this episode, learn the tactics used by social media websites to manipulate you to stay on site, discover our favourite strategies for taking back control of your phone use and find out why you definitely shouldn't buy a dildo on Facebook Marketplace. References Distraction is destruction - Your Smartphone is sapping your life Podcast <a href="http://www.HumaneTech.com" rel="nofollow" target="_blank">www.HumaneTech.com</a> Newsfeed Hider For Chrome Moment App Free Gift for Podcast Listeners

The Hacker in your Pocket – PropanePodcast Episode 126

Propane Podcast Episode 116Show NotesThis week on the Propane Podcast, Jonny and Yusef talk about poo - a lot - so don't listen while you're eating. They also discuss the psychology and potential challenges of gaining weight, how not to get fat in a surplus and why "bulking" is an outdated concept.If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes.Time StampsReferencesHow to look good all year roundExorcising your lean demons

Propane Podcast Episode 116 Show Notes This week on the Propane Podcast, Jonny and Yusef talk about poo - a lot - so don't listen while you're eating. They also discuss the psychology and potential challenges of gaining weight, how not to get fat in a surplus and why "bulking" is an outdated concept. If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes. Time Stamps References How to look good all year round Exorcising your lean demons

The Psychology of weight gain – Propane Podcast Episode 116

Propane Podcast Episode 101Show NotesToday on the Propane Podcast, Yusef is joined by his good friend and flatmate, David to discuss his recent 10 Day silent Vipassana meditation retreat in Budapest. You can also check out Propane Athlete Al's experience at one of the 10 day retreats here.If you like the Propane Fitness Podcast, we'd love it if you'd subscribe and give us a review on iTunes.Time Stampshttps://youtu.be/WEdppxBSrX8Propane PicksWeek Ending 01/10/17It's that time of the week again where we sift through the best of the Fitness and Productivity world for your reading, listening and viewing pleasure. If you'd like to be considered for the Pick List then shoot us a message.Our Top Pick this week is -The last damn protein article you'll ever need to read - Erich Bach, Bach PerformanceHow much protein do you really need for optimal performance and muscle growth? Will too much protein really damage your kidneys? What about the hysterical claims that too much is carcinogenic? In this article Erich looks at the evidence and demystifies the myths.The rest of the list is pretty awesome too! 	Managing Your Expectations: How to Set Yourself Up for Success - Girls Gone Strong 	The Deload Week: Yes, No, Maybe So? - Tony Gentilcore 	Here’s How You Should Sit At Your Desk for Bigger Lifts - Jake Boly, Bar Bend 	Pillars of squat technique - breathing and bracing - Juggernaut Training Systems 	Demystifying Periodization - Eric Helms 	Does eating more meals increase your metabolic rate? - Meno Henselmans 	The Subtle Art of Not Giving a F*ck with Mark Manson (podcast) - Renegade Radio 	How Moderation Makes For Massive Progress - Healthy Living, Heavy Lifting 	Tools and Tips for Better Sleep - Tim Ferris Podcast

Propane Podcast Episode 101 Show Notes Today on the Propane Podcast, Yusef is joined by his good friend and flatmate, David to discuss his recent 10 Day silent Vipassana meditation retreat in Budapest. You can also check out Propane Athlete Al's experience at one of the 10 day retreats here. If you like the Propane Fitness Podcast, we'd love it if you'd subscribe and give us a review on iTunes. Time Stamps <a href="https://youtu.be/WEdppxBSrX8" rel="nofollow" target="_blank">https://youtu.be/WEdppxBSrX8</a> Propane Picks Week Ending 01/10/17 It's that time of the week again where we sift through the best of the Fitness and Productivity world for your reading, listening and viewing pleasure. If you'd like to be considered for the Pick List then shoot us a message. Our Top Pick this week is - The last damn protein article you'll ever need to read - Erich Bach, Bach Performance How much protein do you really need for optimal performance and muscle growth? Will too much protein really damage your kidneys? What about the hysterical claims that too much is carcinogenic? In this article Erich looks at the evidence and demystifies the myths. The rest of the list is pretty awesome too! 	Managing Your Expectations: How to Set Yourself Up for Success - Girls Gone Strong 	The Deload Week: Yes, No, Maybe So? - Tony Gentilcore 	Here’s How You Should Sit At Your Desk for Bigger Lifts - Jake Boly, Bar Bend 	Pillars of squat technique - breathing and bracing - Juggernaut Training Systems 	Demystifying Periodization - Eric Helms 	Does eating more meals increase your metabolic rate? - Meno Henselmans 	The Subtle Art of Not Giving a F*ck with Mark Manson (podcast) - Renegade Radio 	How Moderation Makes For Massive Progress - Healthy Living, Heavy Lifting 	Tools and Tips for Better Sleep - Tim Ferris Podcast

Lessons from 10 days of SILENT Meditation, Propane Podcast 101 & Propane Picks

Propane Podcast 136In this latest episode of our Instagram-themed podcasts, Jonny and Yusef give you the lowdown on caffeine and a simple strategy to overcome your coffee addiction.https://www.instagram.com/p/Bib-1GsFLUd/?taken-by=propanefitnessCliff notes:Benefits:1) Fat loss2) Training quality3) Pain toleranceDisadvantages: 1) Tolerance2) Withdrawal3) Vitamin D absorptionRecommendations: 1) Use sparingly, cycle it2) Count all sources3) Time appropriatelyHere's an ironically sleep-deprived Yusef digging into the details of caffeine:If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we’d really love it if you’d give us a review over on iTunes.Free Gift for Podcast listeners

Propane Podcast 136 In this latest episode of our Instagram-themed podcasts, Jonny and Yusef give you the lowdown on caffeine and a simple strategy to overcome your coffee addiction. <a href="https://www.instagram.com/p/Bib-1GsFLUd/?taken-by=propanefitness" rel="nofollow" target="_blank">https://www.instagram.com/p/Bib-1GsFLUd/?taken-by=propanefitness</a> Cliff notes: Benefits: 1) Fat loss 2) Training quality 3) Pain tolerance Disadvantages:  1) Tolerance 2) Withdrawal 3) Vitamin D absorption Recommendations:  1) Use sparingly, cycle it 2) Count all sources 3) Time appropriately Here's an ironically sleep-deprived Yusef digging into the details of caffeine: If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we’d really love it if you’d give us a review over on iTunes. Free Gift for Podcast listeners

Caffeine Low Down: How to use it to gain muscle and lose fat

Propane Podcast 130Show NotesThis week on the PropanePodcast, Yusef gives his top tips for surviving a shit day, the importance of focusing on self-care and what to do if you get stuck in a rut.You're best off listening to this one barefoot and ready to step outside.If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes.Free Gift for Podcast Listeners

Propane Podcast 130 Show Notes This week on the PropanePodcast, Yusef gives his top tips for surviving a shit day, the importance of focusing on self-care and what to do if you get stuck in a rut. You're best off listening to this one barefoot and ready to step outside. If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes. Free Gift for Podcast Listeners

Stuck in a Rut? – Propane Podcast 130

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The best podcast episodes of the most interesting stories and things. From skyping someone while they're in space, to tracking down and meeting a telephone scammer in person, to the story of a Galapagos. These episodes will keep you and all your friends entertained and captivated for hours. Learn something new in every episode! Add episodes you're interested into your queue below!