Embody Radio

Time for some tough love ya'll. You know this comes from a place of love and knowing I want the best for you. I want to share the top 5 mistakes I see beginners and newbies making (some I also made when I first started too) so you can avoid those mistakes and save time and frustration with your fitness and nutrition progress. Topics include:   - Biggest Mistakes - Who is Emily? - Cutting Calories Too Soon - Solid Foundation of Nutritional Habits - Doing Too Much Volume - Basic Recovery Principles - Dietary Structure and Awareness - Calories vs Macronutrient Tracking - Supplements! ----------- The #JackedNNerdyTrainer V I Program The #JackedNNerdyTrainer V II Program ----------- WHERE TO FIND ME Instagram YouTube Website (sign up for the email list here!) EmandDarbyPresets Instagram Become Your Crown Merchandise Legion Athletics - Code Embody Cured Nutrition - Code Emily

Solo episode again today covering a topic near and dear to my heart. I am in the middle of my prep and getting messages and DM's saying that you potentially want to compete at some point as well, I needed to give it to you straight. I want you equipped with the knowledge and reality of what it takes to compete and place where you want to. There's a lot more that goes into prep than most talk about. This is your guide to your first bodybuilding show, the real shit. Topics included:   - Jacked and Nerdy Volume II - Cured Nutrition - Code Emily - I Tried Dog Treats… - Arnold Seminar - First Bodybuilding Show - The Before Aspect - Alex Bush Episode - IFBB Pro in the United States - Go to Many Prep Shows - The Coaching Relationship - Know What You Are Getting Into - Assess Your Relationship with Food - Financial Cost of Competing - Bikini Division Guidelines - Posing and Posing Coaching - Qualifications - Show Structure - Expectations in Prep - Full Ass It ----------- The #JackedNNerdyTrainer V I Program The #Ja

Sue B and Em D spilling tea back for another episode together! Last episode was all about training and this one is all about nutrition. From Peri-workout to stress to a NEAT explanation... of NEAT. You will absolutely love this episode. Topics covered include:   - What is “Good Nutrition?” - Sue’s Dietary Structure Goal - Metabolism Overview - NEAT Explanation - Fluctuating Calories vs Fixed Calorie Explanation - Peri-Workout Nutrition - Stress and Nutrition Strategies - Peri-workout Nutrition and Dieting - Speaking from Experience - Sue’s Experience with Preps - Where to Find Sue ----------- Follow Sue on Instagram! ----------- The #JackedNNerdyTrainer V I Program The #JackedNNerdyTrainer V II Program ----------- WHERE TO FIND ME Instagram YouTube Website (sign up for the email list here!) EmandDarbyPresets Instagram Become Your Crown Merchandise Legion Athletics - Code Embody

If this episode were to be summed up in three words, it would be "grow that ass." Sue Bush, wife of Alex Bush and close personal friend, is here today to discuss all about those glutes. Not only that but we cover quad work, using momentum wisely, and common misconceptions within training. Needless to say, as you can see by the length of the episode, this episode is definitely on brand of #jackedandnerdy. Topics covered include: - Burping and Hoolahooping - Who is Sue Bush - How Sue Got Into Fitness - Common Misconceptions within Training - Sensation within Eccentric and Concentric Motion - Using Momentum Wisely - Resistance Profiles and Strength Curves - Mobility vs Flexibility vs Active Motion - Gluteal Anatomy - Why Wider Isn’t Always Better - Optimize Training - Glute Dominate Hip Thrust - Anterior Pelvic Tilt Video - All About Quads - The Reality of Training and Physique Comparison ----------- Follow Sue on Instagram! ----------- The #JackedNNerdyTrainer V I Program The #JackedNNerdyTrainer V II Program

Just me ridin solo on this episode taking your questions all surrounding relationships. Understand before you press play that my answers are just that: mine. I speak from my 24-year-old woman perspective so take it with a grain of salt. With that being said, I got a lot of really great questions I was excited to talk about and dive into. Questions include: - Books on Relationships - Online Dating - Being the Only Single Friend - #Onlyherface? What to do When Someone Doesn’t Like Your Body but Likes Your Face - Is Bad Sex a Dealbreaker? - Biggest Takeaway from My Last Relationship - My Fault In Relationships - When Is It Time to Breakup? - Turnoffs - #Swolematesgoals - My Flaws - Guards Down Situations - Being “Instagram” Famous - Moving Forward By Only Thinking About The Good Things - Advice: Date Yourself - Ratings and Reviews!  ---------- WHERE TO FIND ME Instagram YouTube Website (sign up for the email list here!) EmandDarbyPresets Instagram Become Your Crown Merchandise Legion Athletics - Code Embody

Paul Revelia is back for another jam-packed episode and you guys are going to love the level of detail Paul went into on today's show. Paul is the Owner of Pro Physique, exclusively training natural competitors at this stage of his career and co-hosts Redefine Healthy Radio with Laurin Conlin. A lot of contest prep discussion but we also discuss advice for aspiring competitors as well. Topics include:   - Who is Paul - Paul’s Start with Fitness - From Layne to Training Competitors - Advice to Aspiring Competitors - Women and Type A Personalities - Prepping Daraja Hill - Staying Lean in the Offseason - Keeping Athletes Healthy During Contest Prep - Missed Implementations to Prep - The Importance of Posing - Top 3 Pieces of Advice to Coaches - Where to Find Paul ---------- Follow Paul's Youtube Channel Listen to Redefine Healthy Radio "Dieting Age" & Why You Should Spend Less Time in a Deficit - Interview with Paul Revelia ---------- WHERE TO FIND ME Instagram YouTube Website (sign up for the email list h

As ya'll know or should, I am in the middle of prep so I thought it would be dope to sit down with my good friend Alex Bush, co-founder of Physique Development, to discuss all things pre-prep, prep, and post-prep along with answering some questions from you all. If you've ever considered doing a contest prep, I deem this a can't miss episode for you. Topics and questions include:   - Sorry not Sorry for Teasing You Last Week - Legion Athletics - Who is Alex Bush? - Prep Before the Prep Process - Why You Can’t Continue to Diet Into Contest Prep - Prompts for Extensive Testing - Night Shift and Training - Mental Readiness for Prep - When Prep Isn’t A Good Idea - Food Relationships - Training Principles - Structure vs Autoregulation - Duration of Prep - Communication with Your Circle - Fatigue - The Fat and Flabby Look - Pumps and Training Well - Supplements for Prep - Bikini vs Olympic Lift Training for Prep - Post Show Period and Tactics - Healthy Rate of Gain Post Show - Rapid Fire Questions  - Enhancement Ad

I'm back! After a lengthy absence, I'm back on my podcast game and have a tremendous show for you today! On my way to Miami for Nationals, I stopped by the University of South Flordia to interview Dr. Bill Campbell, an Exercise Science Professor and the Director of the Performance and Physique Enhancement Laboratory. Dr. Campbell recently finished a study looking at diet refeeds and was named the "weekday" diet. For my nerd community, you're going to love this one. Topics include: - First Off, Apologies - The Deal Going Forward - Who is Bill Campbell and His Work - Dr. Campbell’s Journey to Fitness and Postdoctorate - Performance and Physique Enhancement Lab Creation - First Study - The Diet Refeed Study - Short vs Long Diet Breaks - Teaching Component to Macronutrient Tracking - Participation Acquisition and the IRB - Dropout Rate (50%) - Increased Calories from Protein and Fat Gain - 3 Best Practices for Fat Loss in Females - Where to Find Dr. Campbell ---------- Follow Dr. Campbell on Instagram! Check out

Online coaching is arguably one of the fastest growing fields in the health and wellness space. With that comes a lot of good, a lot of bad, and a lot of questions. I've been coaching for almost 4 years now, so I've been around the bend for a few years. I've stumbled and fell along the way, but I've learned SO much, and I want to use that to help future professionals. Today I'm taking the reins on a solo episode to help current and aspiring coaches in their process! I'm going over: -my story and how I got started in my online coaching career -my education and experience backgrounds in health and fitness -things that I consider absolutely indispensable to being a good coach -integrating knowledge and experience and why BOTH are essential -how to set up your schedule when you're self employed -systems and structures to have in place for your coaching business -coaching from an ethical, science based place I really believe this episode will help you on your coaching journey and help you build a strong, successfu

One word to describe this episode - Fire. Both in quality and absolute energy from my guest today Alyssa Olenick. Alyssa is a PhD student and a wealth of knowledge when it comes to exercise physiology among her other passions in life. This is a classic Jacked and Nerdy episode that I know you will enjoy. Topics covered include: - Alyssa’s Story - The Importance of Exercise Physiology - Alyssa’s Current Studies - Metabolic Flexibility and Exercise - Burning More Fat at Rest and Burning More Carbs During Exercise - Being An Advocate For What’s Safe in Training  - Running For Fun - Sucking and Getting Your Ass Handed To You - Demand More From Your Program - Advice for Beginner Female Lifters - Things to STOP Doing - Wonder Woman Mentality - Where to Find Alyssa   -------- WHERE TO FIND ALYSSA Alyssa's Instagram ---------- WHO TO FOLLOW Amanda Howell Kait Carmichael Jessie Hoffman PhD --------- WHERE TO FIND ME Instagram YouTube Website (sign up for the email list here!) EmandDarbyPresets Instagram Become Your Cr

Today, I have my good friend Hana on the podcast and she kicks ass in both the competing world and the e-commerce marketing world so no longer can you use the excuse that you don't have time. All kidding aside, Hana is very open and honest about her competing as we dive into PED's among so many other topics and I think you'll find this episode both entertaining and valuable. Topics covered include:   - Who Hana is - How Hana Got Into Competing - Competition Frustration - Hana’s Trip to Spain - Nutrition Shift - Popular Diet Templates - Experimenting with Drugs and Experience with PEDs - Coaching Best Practices - Muscle Density, Scale Weight, and Not Freaking Out - Feedback from Show - The Unknown and Choices with Lifting - Rapid Fire Questions - Where to Find Hana   -------- WHERE TO FIND HANA Hana's Instagram ---------- WHERE TO FIND ME Instagram YouTube Website (sign up for the email list here!) EmandDarbyPresets Instagram Become Your Crown Merchandise Legion Athletics - Code Embody

I haven't had a Q&A for a while on the podcast so I thought today would be the perfect day! Definitely some great questions that I go into a lot of detail with both from a physiological and psychological perspective so you won't want to miss this one. Please let me know if you enjoy this format and I will continue to do it! Questions include:   - Protein Amount with High Body Fat - Time Management Strategies/Time Blocks - Favorite Part of a Growing and Cutting Season - KETO! - Favorite Fish Oil Supplement - Gains with No Spotter - Gaining Disciplined/Habit Change - How I Ended Up in Louisville - Micronutrients to Focus On - Iron Toxicity Story! - Reverse Diet - Why 99% of Women Aren’t Ready for a Fat Loss Phase - Sample Protocol - Let Us Know If You Enjoy Q&A!   --------   WHERE TO FIND ME Instagram YouTube Website (sign up for the email list here!) EmandDarbyPresets Instagram Become Your Crown Merchandise Legion Athletics - Code Embody

If you are a Youtuber or aspiring Youtuber, have a desire to explore postdoctoral education, or... actually everyone will enjoy this no matter where you are at in life. My guest today is my good friend Stephanie Buttermore, host of the very popular Youtube channel Stephanie Buttermore Ph.D.    Stephanie does not regularly appear on podcasts so this was a special treat for me and for her as well to come on and talk very openly about her graduate and postdoc phase of life, the evolution of her Youtube channel, how her goals shifted, and if you have been following her, understanding what her All In protocol was like and her results from that experience. I think you're really going to enjoy this episode because Stephanie is so open and honest and that is in thanks to you my listeners as well for being such a respective audience. Topics covered today include:   - Stephanie's Story - The Origin of Steph’s Youtube Channel - Post Graduation and Doctoral Work  - Time Management on 2 Hours of Sleep - Youtube Best Pract

Do you want to be the best? Are you afraid of saying that out loud? My guest today has that exact mindset and confidence with the results to back it up. His name is Russel Orhii and he is the 2019 83KG IPF World Champion and world-record-holding powerlifter. Russel is someone who is as genuine and joyful in person as he is on social media and we get into a lot of mindset talk today that you will love especially if you are someone aspiring to be the best at what they do. Topics covered today include: - Where Russel Came From and His Nigerian Family - How Russel Got Into Powerlifting - The High Performer’s Mindset and Testing Genetic Potential - Transition From Team to Solo Sport - Competition Breeds Excellence and the Competitive Mindset - Struggles and Vulnerability - The Birth of "Get Better Today" - Recovery Tips - Fasted Power Lifting - Russell’s Lasting Legacy   -------- WHERE TO FIND RUSSEL Russel's Instagram Russel's Youtube ---------- WHERE TO FIND ME Instagram YouTube Website (sign up for the email li

When is the last time you cleaned your house? I will assume (hopefully) it was recently. Why don't we take this same action with our bodies on a regular basis? My guest today is the amazing Taylor Sappington and immediately when we got on the call we just started talking. It took about halfway through to realize I hadn't introduced her yet but what we were talking about was so important and wide-ranging, I couldn't stop. I hope you find a lot of value out of this episode and use some of these practical tips Taylor shared with us. Topics covered today include: - Informed Consent Misconceptions and Lack of Knowledge on Prescriptions - Evolution of Stress and Cortisol - Why Functional Detoxification is Essential - Who Taylor Sappington Is - Postpartum Depression Signs and Symptoms - The 17 Year Research Evidence Separation - Copper IUD and Copper Toxicity - My Yeast Infection and Side Effects - Essential Liver Care - Bowel Movement and How to Increase Effectiveness - Digestive Enzyme Supplements - Gut Health Tip

What do Bodybuilding, Powerlifting, and Jiu-Jitsu all have in common? My guest today. Nsima Inyang is a Professional Bodybuilder, Elite Level Powerlifter, Martial Artist, and a DEEP dude. We get into a lot of mindset principles around failure, measuring progress, and dealing with stagnation. We definitely touch on a lot of different topics but it was a great conversation and one you won't want to miss. Some topics covered today: - UV Lights and how it affects human beings - Sleep and how it affects your day to day life - The Placebo Effect and Beliefs - The Transition from Powerlifting to Jujitsu - The Growth Mindset in Practice - Why Failure is Inevitable  - Progress over Perfection and Comparison Syndrome - How to Measure Progress Qualitatively - How Introverts Create Community - What Nsima Gained from Jujitsu - What to do about Stagnation - Nsima’s Routines for Personal Development - Communication Among Men --------- WHERE TO FIND NSIMA Nsima's Instagram Mark Bell's Power Project  WDKY Podcast  Nsima's W

Ready to elevate where you are in life in probably the most SIMPLE format you've ever heard? Today's conversation with Austin Current of Physique Development is truly a "How to do Life for Dummies" guide. Austin is one of the most intelligent people I know when it comes to training and nutrition, but today he offered up some golden (arguably platinum) nuggets on life. Here's the conversational gamut we ran today: -Following the "plan" that was laid out for him and realizing that he didn't actually want to pursue it -Growing up being told that he wasn't intelligent -Having his sports career ended by a series of traumatic brain injuries and how that led him to academia  -Learning the "game" of school and the concept of cause and effect -Learning to become intentional with how he spends his time -Learning to ask questions to get where you want to go -Seeking things out that you suck at  -Overcoming anxiety with action -"Showing your work" in the math equation of life -Managing expectations healthily and effectiv

On today's show, we're diving DEEP into RELATIONSHIPS - the good, the bad, and the downright uncomfortable. I'm joined by my good friends Erin Dimond and Jordan Dugger. Both are powerhouses in fitness and business, but something that REALLY shines about them is how they show up in their relationships. I was blown away by their openness, vulnerability, and the amount of tough/uncomfortable questions they ask in their own partnership. Some topics we cover today: -"priming" yourself for future relationships through loneliness -the toxic trope of the "typical" guy -lingering issues from past relationships -being a strong female within relationships and DATING a strong female -baggage and struggling with trust -faithfulness -is monogamy a choice? Is it natural? -open relationships -soul connections -why we're triggered by our partners and how to improve -what it TRULY means to be honest in a relationship and what it means to WANT your partner to be honest -being in a partnership where the female makes more money t

Get ready to learn a lot on today's episode... I had the pleasure of chatting with my dear friend and training coach, Alex Bush. Alex is a coach, holds a Bachelor's degree in Exercise Science, is certified through Precision Nutrition, and has also taken extensive coursework through N1 Education. We dove DEEP into some intermediate and advanced training principles, so get your notepads ready! WHAT WE TOUCH ON TODAY: -the three different phases of training (neurological, hypertrophy, metabolic) in a nutshell -the role of tempo within your training program -rep ranges for hypertrophy -why a wide variety of rep ranges belong in a program -the problem with the "kitchen sink" method of using multiple stimuli within the same training program  -how often and why we should go to mechanical failure -the importance of exercise selection and movement proficiency -why you need to become proficient at the same movements over time -the impact that "Instagram trends" have had on the way people train -maximum recoverable volu

Today's episode is a bit unconventional... we're here for a solo episode, and today I want to talk to you about mindfulness, and the power that becoming more mindful in my day to day has had on my life. I know mindfulness is REALLY trendy right now, and I'm not here to teach you how to meditate and be super zen. All I want to do here is help you EXPERIENCE your life more and to your utmost capacity.  So, the timeline of our lil chat today: -what mindfulness means (technically) -why mindfulness has become so important to me after the struggles I went through -why I want to be so present in this journey -examples of how mindfulness can improve your nutrition and training -exercises I use to become more mindful in my day to day I hope you guys enjoyed this and genuinely get something valuable from this episode. I want you to be fully present in your own life and live it, but also EXPERIENCE it. --------- WHERE TO FIND ME Instagram YouTube Website