Strength & Scotch: Get Fitter While Enjoying Life

SS 315 - Diet Breaks for Fat Loss- Yay or Nay? Aug 24, 2021

In this week’s episode of Strength and Scotch, Heavey shares the research on diet breaks for fat loss. The boys also announce a big change to the podcast format. Finally, they touch on the mental health and stress levels of high-level athletes such as Simone Biles...and how the last year has affected all of us.

If you love the strength part of Strength & Scotch AND you'd like to get into the best shape of your life, be sure to subscribe to Heavey's free weekly email, Evidence Based Insiders. It's guaranteed to contain the least amount of bullsh*t of any fitness emails out there 🤣

SS 314 - How Grant Lost 30 Pounds of Fat… And A Debate Over the 75 Hard Challenge Aug 10, 2021

In this episode of Strength and Scotch, Grant shares his journey of losing over 30 pounds in the last 7 months. Addressing his 4 pillars of health, Coach Heavey walks through Grant’s progress and success. The boys also answer a listener question about the 75 Hard Challenge. Is it worth it? Is it really about mental toughness or marketing genius?

If you love the strength part of Strength & Scotch AND you'd like to get into the best shape of your life, be sure to subscribe to Heavey's free weekly email, Evidence Based Insiders. It's guaranteed to contain the least amount of bullsh*t of any fitness emails out there 🤣

SS 313 - Is Willpower Genetic? Jul 27, 2021

In this week’s episode of Strength and Scotch, Grant and Heavey discuss nature vs nurture: Is willpower genetic and thus preordained at birth? The boys also debate who has the most willpower between the two of them.

If you love the strength part of Strength & Scotch AND you'd like to get into the best shape of your life, be sure to subscribe to Heavey's free weekly email, Evidence Based Insiders. It's guaranteed to contain the least amount of bullsh*t of any fitness emails out there 🤣

SS 312 - The #1 Reason People Fail to Lose Weight Jul 13, 2021

In this week’s episode of Strength and Scotch, Coach Heavey discusses the #1 reason why people struggle with fat loss- it’s not what you think! Grant also shares his recent success with fat loss, a memorable 9-mile run and a sneak peek at this month’s whiskey club selection.

If you love the strength part of Strength & Scotch AND you'd like to get into the best shape of your life, be sure to subscribe to Heavey's free weekly email, Evidence Based Insiders. It's guaranteed to contain the least amount of bullsh*t of any fitness emails out there 🤣

SS 311 - Concurrent Training: What Happens When You Mix Cardio and Lifting Jun 29, 2021

In this week’s episode of Strength and Scotch, Grant and Heavey chat about concurrent training: the combination of weight training and cardio. Does cardio interfere with strength gains? What’s the ideal workout order, recovery period and frequency of training when combining strength and cardio? Tune in to hear what the research says ...and to hear about the boys’ recent adventures with The Botanist Gin.

If you love the strength part of Strength & Scotch AND you'd like to get into the best shape of your life, be sure to subscribe to Heavey's free weekly email, Evidence Based Insiders. It's guaranteed to contain the least amount of bullsh*t of any fitness emails out there 🤣

SS 310 - All Things Running with Coach Nicole Jun 15, 2021

In this week’s episode of Strength and Scotch, Grant and Heavey are joined by Coach Nicole of Evidence Based Athlete to answer all of Grant’s running questions. Having recently been bit by the running bug, Grant gets advice on running shoes, how to properly increase mileage, setting running goals, form tweaks and mindset.

If you love the strength part of Strength & Scotch AND you'd like to get into the best shape of your life, be sure to subscribe to Heavey's free weekly email, Evidence Based Insiders. It's guaranteed to contain the least amount of bullsh*t of any fitness emails out there 🤣

SS 309 - How to Use Caffeine to Boost Your One Rep Max Jun 01, 2021

If you already have a caffeine habit, can you still use caffeine as an ergogenic aid for strength and strength endurance? In this week’s episode of Strength and Scotch, Coach Heavey shares the science on caffeine as an ergogenic aid, dosing for men vs women, and whether you should cut back on regular daily caffeine to improve pre-workout caffeine effects. Tune in to get the scoop.

If you love the strength part of Strength & Scotch AND you'd like to get into the best shape of your life, be sure to subscribe to Heavey's free weekly email, Evidence Based Insiders. It's guaranteed to contain the least amount of bullsh*t of any fitness emails out there. 🤣

SS 308 - Are You Performing Your Lifts in the Right Order? May 18, 2021

In this week’s episode of Strength and Scotch, Grant and Heavey discuss the science behind exercise order. Does it matter what movements you perform first for strength vs hypertrophy? How does an extended warmup affect training? And what is the principle of specificity? Tune in to hear all the details.

If you love the strength part of Strength & Scotch AND you'd like to get into the best shape of your life, be sure to subscribe to Heavey's free weekly email, Evidence Based Insiders. It's guaranteed to contain the least amount of bullsh*t of any fitness emails out there 🤣

SS 307 - Can You Get Stronger as You Age? May 04, 2021

In this week’s episode of Strength and Scotch, Heavy and Grant discuss a question from listener Jim: Can you get stronger and build muscle with age? Heavy shares the research on muscle and aging, the most powerful supplement for older athletes, and variations in protein requirements for masters athletes.

If you love the strength part of Strength & Scotch AND you'd like to get into the best shape of your life, be sure to subscribe to Heavey's free weekly email, Evidence Based Insiders. It's guaranteed to contain the least amount of bullsh*t of any fitness emails out there 🤣

SS 306 - Kettlebell Training with the Kettlebell Warrior Bill Esch Apr 20, 2021

In this week’s episode of Strength and Scotch, Grant and Heavey are joined by national long cycle kettlebell champion Bill Esch. Bill shares his tips on kettlebell training for beginner and intermediate athletes, breathing, technique work, and the mental aspect of kettlebell as a sport.

If you love the strength part of Strength & Scotch AND you'd like to get into the best shape of your life, be sure to subscribe to Heavey's free weekly email, Evidence Based Insiders. It's guaranteed to contain the least amount of bullsh*t of any fitness emails out there 🤣

SS 305 - Alternate Fasting & One Meal A Day Apr 06, 2021

In this week’s episode of Strength and Scotch, Grant and Heavey discuss various fasting protocols. Coach Heavey reviews research studies on the OMAD (one meal a day), the alternate day fating (ADF) and combination protocols. Tune in to get the scoop on all things fasting and how Grant has fallen in love with the scale.

If you love the strength part of Strength & Scotch AND you'd like to get into the best shape of your life, be sure to subscribe to Heavey's free weekly email, Evidence Based Insiders. It's guaranteed to contain the least amount of bullsh*t of any fitness emails out there 🤣

SS 304 - Back Injury: From Being Told You’d Never Lift Again to Setting All-Time PR’s In A Year Mar 23, 2021

What would you do if you were told you'd never lift a barbell again? In this week’s episode of Strength and Scotch, Grant and Heavey are joined by EBA Coach Nicole for a special client case study. Nicole shares the journey of client “Nakatomi” who went from emergency back surgery and a prognosis that she would never lift again, to setting all-time PR’s a year later. This is one seriously inspirational story and we are so proud of this athlete’s determination.

If you love the strength part of Strength & Scotch AND you'd like to get into the best shape of your life, be sure to subscribe to Heavey's free weekly email, Evidence Based Insiders. It's guaranteed to contain the least amount of bullsh*t of any fitness emails out there 🤣

SS 303 - What Happens When You Mix HIIT & Alcohol? Mar 09, 2021

Beer + burpees in the name of science???

In this week’s episode of Strength and Scotch, Grant and Heavey discuss two studies researching the effects of mixing HIIT training and alcohol. Tune in to find out the results of alcohol on body composition and performance.

If you love the strength part of Strength & Scotch AND you'd like to get into the best shape of your life, be sure to subscribe to Heavey's free weekly email, Evidence Based Insiders. It's guaranteed to contain the least amount of bullsh*t of any fitness emails out there. 🤣

SS 302 - How to Accurately Measure Body Comp Change at Home Feb 23, 2021

In this week’s episode of Strength and Scotch, Grant and Heavey discuss the best methods for measuring body composition changes at home. From smart scales, tape measurements, calipers and lifting progress, they cover the gamut of both fat loss and body recomposition tracking. Heavey also helps Grant get over his hatred of the scale.

If you love the strength part of Strength & Scotch AND you'd like to get into the best shape of your life, be sure to subscribe to Heavey's free weekly email, Evidence Based Insiders. It's guaranteed to contain the least amount of bullsh*t of any fitness emails out there 🤣.

SS 301- How To Manage Stress & The Inflatable Pillar Feb 09, 2021

In this week’s episode of Strength and Scotch, Coach Heavey shares his new take on stress as an inflatable, flapping pillar of health. Distressors, eustressors and how imaginary trolls can help manage your health. It’s a wild yet brilliant ride through both Heavey’s mind AND stress management. Buckle up!

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

And if you enjoy nerding out on health and fitness with Coach Heavey, be sure to check out his main project, Evidence Based Athlete.

SS 300 - Mistakes We Made In The First 299 Episodes Jan 26, 2021

This week the boys celebrate 300 episodes with a look back at their beginnings. Tune in to hear hilarious outtakes, trivia, and bad jokes along the Strength and Scotch journey. Grant and Brandon also share how their views have changed on health, fitness and whiskey over the last 6 years.

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

And if you enjoy nerding out on health and fitness with Coach Heavey, be sure to check out his main project, Evidence Based Athlete.

SS 299 - Weed 101 with Tim Pellerin of PAX Labs Jan 12, 2021

In this episode, Grant and Heavey are joined by Tim Pellerin, General Manager of PAX Labs. As a leader in the cannabis space, from regulation to product innovation, Tim is helping to transform the industry and establish cannabis as a force for good. The boys chat all things cannabis: from regulations, delivery mechanisms, strains and health effects. If you’re pot-curious, this one's for you!

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

And if you enjoy nerding out on health and fitness with Coach Heavey, be sure to check out his main project, Evidence Based Athlete.

1:14 Whiskey Club and Brain Trust strengthandscotch.com/plus

1:57 Meet Tim Pellerin

6:24 Cannabis came following…

6:46 Stigmas with marijuana

8:45 Legalization vs decriminalization

10:15 More and more people are pot-curious

11:38 It affects everyone differently

13:53 Method of consumption is related to the experience you want to have and also how you want it to onset

14:21 What is a cultivar ...and legacy market?

15:57 Indica vs Sativa as different forms of the plant

17:40 All about sativa

18:56 Try it out low and slow

20:31 Certificate of analysis for weed

22:54 Evidence based research on CBD

28:18 Topical applications of CBD- is that real or placebo?

31:03 Cannabis vs the hemp plant

31:55 Appetite suppression effects

32:29 Different delivery mechanisms

34:04 The flower, vapes/oils and concentrates

36:34 Edibles

37:07 Beverage technology for cannabis

39:19 Vaping vs combustion for health

41:55 Confusion around vaping- is it dangerous?

45:30 The Pax App

50:18 Dose control

55:18 Strength and Scotch during a half marathon

57:26 Terpenes

59:20 Go-to Le Froid

1:01.55 Sommelier appearance, nose, taste

1:03.58 Canadian whisky

SS 298 - Nutrition for Ultra Endurance with Coach Nicole Latimer of Evidence Based Athlete Dec 29, 2020

In this episode, the boys are joined by Evidence Based Athlete Coach Nicole to discuss nutrition and training for ultra endurance athletes. Nicole shares the journey of EBA client “Tomagotchi”, an accomplished endurance athlete looking to up his performance for 100 mile races. They chat about calories, electrolytes, mileage and the mental preparation required for ultra’s… as well as the challenges Tomagotchi faced trying to train during a pandemic and wildfires.

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

And if you enjoy nerding out on health and fitness with Coach Heavey, be sure to check out his main project, Evidence Based Athlete.

SS 297 - Get A Stronger Mind with Dr. Eric Bean Dec 15, 2020

This week Grant and Heavey are joined by Dr. Eric Bean, PhD, a high performance and leadership consultant. Dr. Bean shares his expertise from working with navy seals, the army, high level CEO’s to professional athletes. The boys chat all things mental performance including tips on working from home, finding your flow state and intrinsic motivation.

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

And if you enjoy nerding out on health and fitness with Coach Heavey, be sure to check out his main project, Evidence Based Athlete.

SS 296 - Personal Glucose Monitoring with Josh Clemente from Levels Dec 01, 2020

In this episode, Grant and Heavey are joined by a special guest and founder of the Levels continuous glucose monitoring company, Josh Clemente. With a background in aerospace engineering, CrossFit and a curiosity to improve his own energy levels, Josh developed Levels as a tool for improving metabolic fitness and preventing insulin resistance. The boys dive into all things glucose including individual response, the stress and glucose relationship and the effects of alcohol on blood sugars. Lastly, Josh shares a link for you to jump the waitlist and test out CGM on yourself.

And if you enjoy nerding out on health and fitness with Coach Heavey, be sure to check out his main project, Evidence Based Athlete.

SS 295 - How to Keep Your Muscle When Running More Nov 17, 2020

In this week’s episode Grant and Heavey answer a question from listener Joe: How to keep your muscle when increasing running. Heavy shares his tips on strength training to maintain muscle mass as well as nutrition strategies to keep that hard-earned muscle. Grant also shares his new infatuation with gaba rice (germinated brown rice) and the boys discuss their favorite Thanksgiving dishes… and Grant’s disgust of casseroles.

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

And if you enjoy nerding out on health and fitness with Coach Heavey, be sure to check out his main project, Evidence Based Athlete.

2:50 www.strengthandscotch.com/plus

3:15 Three whiskeys on the table

6:20 Hiding whiskey

6:37 Question from listener Joe: running without losing muscle

9:07 Running and muscle gains

10:05 How many days a week in the gym to maintain gains?

11:45 Prioritizing compound movements

13:15 Five categories of movements

15:53 Recommended rep schemes

19:00 Adding unilateral training

19:44 Nutrition for muscle sparing

21:47 Grant Guzzles

24:02 Gaba Rice (germinated brown rice)

30:31 Benefits of gaba

35:09 Preparation of foods affecting absorption

36:18 Shoot the Sh*t

39:50 Have to have stuffing

40:42 Worst mistake of my life

SS 294 - Staying Fit When Traveling Nov 03, 2020

This week the boys are joined by Heavey’s wife and Evidence Based Athlete Coach Nicole to chat about fitness and nutrition on the road. Heavey and Nicole have a dialed-in routine for road trip nutrition and training that has served them well both pre and during the pandemic. Tune in to hear their tips on maintaining fitness while limited on equipment and nutrition choices.

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

SS 293 - Exercising To Improve Your Mental Game Oct 20, 2020

In this week’s episode, Coach Heavey shares the research on exercise for improving cognitive function. What exercises are most effective for acute and long term mental acuity? Tune in to find out!

And if you enjoy nerding out on health and fitness with Coach Heavey, be sure to check out his main project, Evidence Based Athlete.

SS 292 - Case Study: Significant Fat Loss During COVID Oct 06, 2020

This week on Strength and Scotch, Grant and Heavey are joined by Heavey’s wife and head coach at Evidence Based Athlete, Coach Nicole.

Nicole shares a case study on a nutrition client, “Bobcat” who lost 45 pounds over the last 4 months. The trio discusses details on Bobcat’s nutrition coaching as well as his home training program with minimal equipment.

And if you enjoy nerding out on health and fitness with Coach Heavey, be sure to check out his main project, Evidence Based Athlete.

SS 291 - Exercise Tech and Building Your Movement Stack Sep 22, 2020

In this week’s episode, Coach Heavey dives further into the concept of a movement pyramid, as a tech stack. In the words of Grant: “It’s a good analogy, it’s just really nerdy.”

Tune in to build your own movement stack, learn about short vs long scotch fermentation and how chickweed might be your new favorite veggie.

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

And if you enjoy nerding out on health and fitness with Coach Heavey, be sure to check out his main project, Evidence Based Athlete.

SS 290 - What Movements Should You Be Prioritizing? Sep 08, 2020

This week on Strength and Scotch, Heavy breaks down the movement pillar of health in a new way: revealing his pyramid of movement priorities. From low intensity foundations, to mobility, eustress and peaking at reach, find out how you can better optimize your movement for longevity. Grant also shares his 3 favorite summer cocktails and finally the show is wrapped up with a shoot the shit segment on current affairs.

Become a part of the strength and scotch community at: www.strengthandscotch.com/plus

From members-only episodes, to the whiskey club and fitness group, there’s a little something for everyone in Plus.

SS 289 - We’re Back Baby… With Strength and Scotch Plus Aug 25, 2020

We’re back this week with an all-new episode of Strength and Scotch! The boys chat about how to safely return to training after a layoff or injury. They also share a big announcement:

The rollout of Strength and Scotch Plus: special bonus episodes, a whiskey club, monthly fitness challenges, and a mastermind braintrust.

Nutrition For Fat Loss (Best of Strength and Scotch) Aug 18, 2020

With all the fad and extreme diets out there, can you guess which is the right one for you?

In this episode Grant and Heavey cover nutrition for fat loss. Listen in as they dish out the truth about fat loss nutrition.

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

How To Train for Size / How to Train for Strength (Best of Strength and Scotch) Aug 11, 2020

In this episode, Grant and Heavey dive in depth about different training variables and how you can manipulate them for strength or size. Whether you're looking into building size or strength, this is a must-listen!

(This is part II of Grant and Heavey's discussion from episode 176)

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

How Fast Can You Lose Fat and Keep Your Muscle? (Best of Strength and Scotch) Aug 04, 2020

Grant and Heavey tackle the best – and safest – rate for fat loss. They dish out information from studies to determine at what rate can fat loss and gaining strength under safe conditions be achieved. Is this something only athletes can do? Listen in to find out!

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

Diet VS Exercise for Fat Loss (Best of Strength and Scotch) Jul 28, 2020

Grant and Heavey chat about travel, lifesaver watches, and diet vs. exercise for fat loss. Grant talks about what makes the new Apple watch so unique. Hint: it’s now a medical device! (for real!)

And onto the main topic, they both discuss the importance of diet in fat loss. If you’re feeling frustrated with how you’ve been working out so hard and you’re still not losing that stubborn fat, then you might want to squeeze in diet into your approach.

Exactly How to Calculate Your Macros For Fat Loss (Best of Strength And Scotch) Jul 21, 2020

In today’s episode, Grant and Heavey specifically teach you how to count your individual macros if you’re trying to lose fat. How is macro counting applicable to other diets? Lastly, they factor in non-intentional physical activity into the equation (which could very likely be the cause why people are not achieving the amount of fat loss they want to hit even if they’re on a calorie deficit.)

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

The Small Things That Lead to Big Results (Best of Strength and Scotch) Jul 14, 2020

For the 4th year celebration of Strength & Scotch, Grant and Heavey take on listeners’ questions. Nate is asking for steps to help people get on track to a healthier lifestyle. Today, Grant and Heavey answer Nate's question walking through each of the 5 pillars of health.

Can You Boost Testosterone Naturally? (Best of Strength and Scotch) Jul 07, 2020

Grant and Heavey discuss a number of ways you can increase your testosterone levels outside of the illegal and doctor-prescribed stuff out there. Plus, did you know that the most expensive bottle of scotch sold at a whopping $1.1 million? Talk about investing in scotch!

Do You Need to Add Muscle to Get Stronger? (Best of Strength and Scotch) Jun 30, 2020

In this top 10 episode, Grant and Heavey answer a question from a listener about whether it’s possible to increase muscle strength without necessarily gaining muscle size. Heavey gives his take on this, specifically explaining a few of the many factors that can influence muscle strength.

Does Apple Cider Vinegar Actually Do Anything? (Best of Strength and Scotch) Jun 23, 2020

In this top 10 episode, Grant and Heavey investigate whether apple cider vinegar really does have health benefits. So many good things have been said about apple cider vinegar, but are these claims backed by science? Tune in to find out!

SS 288 - The End of the Strength & Scotch Podcast Jun 16, 2020

Grant and Heavey have done almost 300 episodes now for 6 years. It has been a good run and today marks the last episode. They talk about their takeaways through the years – on life, friendship, nutrition, health, exercise, and of course, scotch!

SS 287 - Is Alcohol Healthy or Unhealthy? Jun 09, 2020

Grant and Heavey talk about whether alcohol is healthy or not. What are its benefits? How much should you be drinking? Does it affect your gains and performance in the gym?

SS 286 - Which Joint Supplements Work? Jun 02, 2020

Grant and Heavey walk through the different supplements for joint health. Know more about what type of person can expect them to work, and finally, some food sources where you can get some of those nutrients.

Have you hit a plateau in your training? Go to strengthandscotch.com/coaching to see if Heavey and his team at Evidence Based Athlete can help.

SS 285 - The Health Benefits of Getting Outdoors May 26, 2020

Grant and Heavey chat about the benefits of getting outdoors, particularly in nature. What effect does nature have on our health?

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

SS 284 - Shin Splints May 19, 2020

Grant and Heavey tackle a question from listener Danny on how to avoid shin splints. Joining in for today’s episode is Heavey’s wife and head coach at Evidence Based Athlete, Nicole.

Feel like you’re plagued by injuries? Head to strengthandscotch.com/coaching to see if one-on-one individual coaching can help you navigate those obstacles with a structured training program built specifically for you.

SS 283 - Essential Oils Listener Question May 12, 2020

Grant and Heavey talk about essential oils. Do they really work? Or are scented oils just a part of a massive MLM sham?

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

SS 282 - Fermentation Fun with Mark McTavish of 101 Cider May 05, 2020

Grant and Heavey talk with Mark McTavish from 101 Cider House about the best ciders out there! They are all-natural with lots of probiotics and zero sugar. Learn about their fermentation process and what makes them special. Plus, they have a new product line that is wilder and gives you all the booze you need, minus the unwanted calories.

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

SS 281 - Does Consuming Fat Get in the Way of Post Workout Gains? Apr 28, 2020

Grant and Heavey take a listener question about whether you should avoid fat post-workout. While we’re on this topic, find out the effects of protein, fats, and carbs right after working out. Should you worry about consumption post-workout all together? What would be the best combination? Or do you even need to consume any of them right after workout at all?

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

SS 280 - Developing Kids as Athletes Apr 21, 2020

Grant and Heavey answer a question from Dean asking about how far kids, 8-9 years old, should be pushed in training? They’re presenting the National Strength and Conditioning Association (NSCA) recommendations along with their thoughts.

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

SS 279 - Do Elevation Masks Work? Apr 14, 2020

Does training at altitude help? Does training with an elevation mask mimic that environment?

Grant and Heavey discuss the benefits of using an elevation mask in your training.

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

SS 278 - Intermittent Fasting for Fat Loss Apr 07, 2020

Grant and Heavey discuss intermittent fasting for fat loss. First of all, is it really that effective? How long should it be done to be beneficial and how regularly should it be done? These studies should help shed light on those questions!

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

SS 277 - Heart Rate Variability (HRV): Should You Care? Mar 31, 2020

Grant and Heavey tackle heart rate variability (HRV) – why it's important, the mechanism behind it, and how to best use it.

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares current research and his favorite tips and tricks.

SS 276 - 5 Pillars In the Time of COVID-19 Mar 24, 2020

This week, Grant and Heavey chat about COVID-19. This is not a medical episode, rather this episode touches on how to maintain your 5 pillars of health during these uncertain times.

Stress management, nutrition, fitness, sleep and relationships- we’ll cover all the bases with strategies to maintain both physical and mental health in 2020.

SS 275 - Body Recomposition How-To Mar 17, 2020

Grant and Heavey talk about body recomposition, specifically simultaneously losing fat and gaining muscle. What level of body fat do you need to transition from recomposition to a dedicated bulking phase or cutting phase? What are the guidelines for calorie cuts? All these and more on today’s episode!

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

SS 274 - How Many Sets and How Often Should You Lift for Gains? Mar 10, 2020

Grant and Heavey talk about how many sets you should be lifting for muscle gain – and how often. The studies presented in this episode have been conducted both over short-term periods and long-term periods. Tune in to hear the results and find your own sweet spot for working sets and frequency of training.

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

SS 273 - The Top 20 Nutrition Myths That Won't Die Mar 03, 2020

Grant and Heavey discuss The Top 20 Nutrition Myths of 2020, which was an article released recently by Examine.com. Find out their take on each and discover if you’ve actually been believing any of these all this time.

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

SS 272 - Listener Roundup Questions: Timing, Resistance Bands and Grip Training Feb 25, 2020

Today, Grant and Heavey are doing a listener question roundup (with a twist!) as they discuss a grab bag of exercise topics including whether time element is crucial in exercise, should resistance bands replace your gym equipment, and the correlation between grip strength and overall health.

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

SS 271 - Why Glute Training is Probably for Everyone (And How to Do It Right) Feb 18, 2020

Today, Heavey is joined by his wife and Evidence Based Athlete Coach Nicole, as they talk about glute training. They specifically talk about the different movement patterns you can perform, the different reasons for training them, and whether this is something you would want to incorporate into your training program.

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks. Also, if you want to learn more about Nicole and the cool stuff she does, head over to Evidence Based Athlete.

SS 270 - How to Use Data to Be a Better Endurance Athlete with Adam Pulford Feb 11, 2020

Grant and Heavey talk about how endurance athletes can use data to improve performance. They’re having Adam Pulford on the show. He is a CTS (Carmichael Training Systems) coach from TrainRight.com.

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

SS 269 - The Doctor's Office of the Future with Dr. Ryan Greene of Monarch Athletic Club Feb 04, 2020

Grant and Heavey take a closer look at this new approach to health and fitness. Today’s guest is Dr. Ryan Greene from Monarch Athletic Club. Ryan is an osteopathic physician (D.O.) with a master's degree in exercise physiology, immunology, and human nutrition. He did a fellowship in integrative medicine.

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

SS 268 - Our Top Nutrition, Exercise, Sleep and Stress Tips & Apps for 2020 Jan 28, 2020

The U.S. News & World Report recently released its results for Best Diets for 2020. But there’s nothing like the “2019 Best Of” list, the Strength & Scotch way. The list is based on their pillars of health – Nutrition, Exercise, Sleep, Stress Reduction, and Relationship/Human Connection. They’re also giving out some great tips in each category for 2020!

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

SS 267 - How to Choose Your Lifting Split Jan 21, 2020

Grant, Heavey, and Coach Nicole talk about training splits (Nope, not the kind of splits gymnasts do ;). They also touch on some factors that influence what kind of training split you should be doing.

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

SS 266 - Food as Nourishment with Chef Jeff Mahin of Split Nutrition Jan 14, 2020

Grant and Heavey chat with Chef Jeff Mahin from Split Nutrition as he talks about his inspiring journey as a chef, being more conscientious about the food he cooks, and the perfect healthy, real snack on-the-go!

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

SS 265 - How To Fix Imbalances In Your Back Squat Jan 07, 2020

Grant and Heavey talk about how to fix imbalances in your back squat. Today, they will help you determine what it looks like if you're leg-dominant or back-dominant in your squat and some accessory movements to improve imbalances.

Interested in having a coach? See if Heavey is a great fit for you (and your squat). www.strengthandscotch.com/coaching.

SS 264 - Is Going Plant-Based A Game Changer for Athletes? Dec 31, 2019

Grant and Heavey tackle a controversial discussion around athletes on a plant-based diet. Is it really a game changer for athletes? Or the exact opposite? Let’s listen to Strength & Scotch’s take on this. Plus, it’s week three of our featured scotch of the month!

SS 263 - Meal Prep, Counting Calories and Changing Body Composition (Listener Q Roundup) Dec 24, 2019

Today, Grant and Heavey, along with their very special guest, Heavey's wife Nicole, are doing a listener roundup around body comp, meal prep, and counting calories.

Nicole is the head coach at Evidence-Based Athlete. She definitely the perfect person to give insights into these listeners' questions.

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

SS 262 - Does Social Media Make Us Depressed? Dec 17, 2019

Grant and Heavey talk about social media and its effects on mental health. Are you the person who’s afraid of missing out or someone who’s into selfies? Are you following a lot of strangers on Instagram? Well, check out this study on how Instagram is associated with depressive symptoms.

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

SS 261 - Army Physical Fitness with Carl Hardwick of OPEX Dec 10, 2019

Grant and Heavey talk about getting army fit with special guest, Carl Hardwick, a military veteran and current COO of OPEX Fitness. Carl joins us to discuss physical training in the military as well as his thoughts on preparing for the New Army Combat Fitness Test.

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

SS 260 - 5 Year Anniversary Drunk Dialing AMA Dec 03, 2019

Grant and Heavey are celebrating FIVE YEARS of the Strength & Scotch Podcast! The community is getting bigger and bigger. So, there's absolutely no reason not to continue on!

Thank you to all the listeners who reached out to the show. As a fun way to give back and celebrate their 5 awesome years, they're drunk dialing some listeners.

If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.

SS 259 - Sauna/Spas Myth vs. Reality Nov 26, 2019

Grant and Heavey talk about saunas and their benefits. This is not just coming from a relaxation or cultural perspective. There is actually real science behind its benefits in fitness.

Interested in getting some coaching on your fitness journey? Check out strengthandscotch.com/coaching and chat with Heavey to see if you're a good fit. Heavey also has a brand new show called From Coach to Business. Co-hosting this with Todd Nief, this podcast is for coaches out there who want to step out and do their own thing.

SS 258 - Up Your Recovery, Up Your Gains Nov 19, 2019

Grant and Heavey outline the most effective tools for recovery from exercise. (Hint: Everyone can get stuck in these little traps, but ultimately, there are only a few great levers for improving and enhancing your recovery from exercise.) Find out more!

Like Heavey's approach to fitness? Go to strengthandscotch.com/consult and set up a consultation time with him to check if you are a great fit for coaching!

Be sure to subscribe to Heavey's weekly emails where he shares his favorite health and fitness tips and tricks.

SS 257 - How to Prioritize & Achieve Your Top Goals Nov 12, 2019

We're shaking it up this week by introducing the release of Heavey's new podcast series:

From Coach to Business

This podcast is hosted by our very own Coach Heavey and his friend and former Strength & Scotch guest Todd Nief.

"It's tough out there for a coach trying to get their business going. We've made just about every mistake possible in growing our brick and mortar CrossFit gyms and online coaching businesses. We want to save you at least some of the pain and stress that we went through learning everything the hard way."

Check out the full season of From Coach to Business for a no-nonsense approach to growing your fitness business... including some Heavey humor along the way.

SS 256 - Which Supplements Do Professional Athletes Use? Nov 05, 2019

This week Grant and Heavey dive into supplementation habits of professional athletes. What drives the pros to take supplements? Are they taking similar supplements to what you and I take? Heavey shares his data on supplement use in various other sports around the world.

SS 255 - Are Energy Drinks Dangerous? Oct 29, 2019

This week Grant and Heavey tackle a listener question on energy drinks: Are they safe to drink on a daily basis? How much caffeine is too much? Tune in to get the scoop.

SS 254 - Grant Shares His Experience w/ Antidepressants Oct 22, 2019

Grant and Heavey talk about depression which is a serious, ongoing problem that is growing around the country. It's increasing in propensity amongst millennials, more specifically, so it's very important to talk about issues like this. In fact, Grant has been going to therapy for a while. Today, he shares his experience with antidepressants in the hope of spreading awareness.

SS 253 - How to Bulk without Gaining Fat Oct 15, 2019

Grant and Heavey tackle the concept of bulking without gaining fat. Find out how much fat, protein, and carbohydrates you need to achieve this. Meanwhile, on the whiskey side of things, they’re enjoying a heavily peated, spirit-forward bottle which comes from another region called Campbeltown.

SS 252 - Training for Power Oct 08, 2019

Today, Grant and Heavey talk about training for power, especially if you're training for sports or you simply want to increase power in the gym. Learn more about the four different modalities for increasing power and whether these are some things you can do to maximize your training.

SS 251 - Do Genes Really Affect Your Weight? Oct 01, 2019

Grant and Heavey talk about genetics and how it affects your ability to lose fat. Do genes really play a role in how fat you are or in your ability to lose fat? Here’s a study that might just surprise you! Also, this is Week 3 of the Macallan 12 series and if sherry is your thing, check out these different distilleries from Speyside.

SS 250 - The Words You Use Affect Your Motivation Sep 24, 2019

Grant and Heavey talk about how words can affect your motivation in terms of losing weight or maintaining a healthy lifestyle. Yep! It’s all about choices. Learn how language can impact and affect your choices. Plus, a small talk on Speyside whiskeys and the most expensive bottle of whiskey out there!

SS 249 - How to Stay Fit in College Sep 17, 2019

Today, Grant and Heavey are joined by listener Austen as they talk about how college kids can stay fit, motivated, and overcome intimidation. The three also enjoy a 12-year Macallan and find out what makes drinking scotch such a unique experience!

SS 248 - Pregnancy & Fertility Nutrition Sep 10, 2019

Grant and Heavey chat about how to maximize fertility. The desire to have a kid can put a lot of stress on couples. What many don't know is that there are many things that you can do to prepare in order to improve the baby's health and reduce risk factors along the way.

There is so much misinformation out there but you need to understand that pregnancy is a medical condition. Hence, the discussion today should not be construed as medical advice. If you're considering trying to get pregnant, make sure to consult your doctor.

Lastly, we’re bringing the hats back soon. Go to strengthandscotch.com/hats for the next two weeks to preorder them.

SS 247 - Apple Watch as a Fitness Device Sep 03, 2019

Grant and Heavey talk about the Apple Watch, which is probably the most popular watch on the market right now. They dig into the benefits, specifically looking at its uses within the health space.

SS 246 - Hot Sauce, 10k Steps & Rest Days Aug 27, 2019

Grant and Heavey talk hot sauce, step counters, and rest days as they enjoy their bottle of Glenmorangie.

SS 245 - Meditation Apps Aug 20, 2019

Grant and Heavey discuss meditation apps today. Specifically, Grant is on a hunt for the best meditation app he could use. Heavey is excited to see whether Grant is able to sustain the practice for the next few months. They also feature another bottle from Glenmorangie and talk about its distillery.

SS 244 - Strength Sports with David Tao of Barbend.com Aug 13, 2019

Grant and Heavey sit down with David Tao of BarBend.com as they chat about the world of strength sports, its origin, and how it is gaining popularity. They also begin a new Scotch month with Glenmorangie, which is a must-try especially if you’re still new to drinking scotch.

SS 243 - Food Decisions You Didn't Even Know You' re Making Aug 06, 2019

Grant and Heavey discuss the things in your diet that can unknowingly mess you up. They discuss some environmental factors that can affect your diet as well as the average number of food choices people make daily. All this and more – including awesome barbecue tips from the BBQ enthusiasts themselves!

SS 242 - Journaling for Athletic Performance w/ Lachlan Rowston from The Mind Muscle Project Jul 30, 2019

Today, Grant and Heavey discuss the power of journaling with Lachlan Rowston, host of The Mind Muscle Project Podcast. He is also the author of The Training Journal. Plus, more information about Laphroaig, specifically, about the region where it’s made.

SS 241 - Do E-Stim Devices Make You Stronger & Help w/ Recovery? Jul 23, 2019

Grant and Heavey talk about Electrical Stimulation (ESTIM) devices. They claim they could enhance muscle recovery but does it actually work? Or is this all just total BS?

Plus, learn more about the different Laphroaig bottles as Grant gives a quick review of each.

SS 240 - Lifting Can Help With Depression Jul 16, 2019

Grant and Heavey chat about the effect of lifting on depression. Also, find out which major health conditions tend to be worse for millennials. Plus, they have a new segment on the show where they feature a specific whiskey for you to enjoy with them and learn about.

SS 239 - Stevia vs. Artificial Sweeteners Jul 09, 2019

Grant and Heavey tackle a listener's question about Stevia, a plant-based natural sweetener. Is it a better alternative to other artificial sweeteners? What about Xylitol? All this and more on today’s sweet topic on sweeteners.

SS 238 - Tart Cherry Supplementation & Exercise Recovery Jul 02, 2019

Heavey is going solo today as he addresses a listener's question posted on the Strength & Scotch Instagram channel. Jeff asks about tart cherry juice/capsules. Does it play a role in recovery from inflammation?

SS 237 - Does Foam Rolling & Stretching Help with Recovery? Jun 25, 2019

Grant and Heavey talk about stretching and foam rolling. They tackle a question from Dale from Botswana who is curious about whether you should be stretching before or after running. Does it reduce muscle soreness? Or should it be done as a standard activity on the day of the training to improve mobility or flexibility?

SS 236 - Electrolytes - Too few, Too many? Jun 18, 2019

Grant and Heavey tackle a listener's question about electrolytes. Is consuming too much good or bad? Will drinking an electrolyte supplement replace the benefits of water? Or is also consuming too much water dangerous to one’s health? All this and more (plus Grant’s Bushwacker recipe) in our episode today!

SS 235 - How Screen Time, Sleep & Exercise Affects Kids Jun 11, 2019

This week Grant and Heavey chat about the effects of exercise, sleep and daily screen time on child development. What's the sweet spot for a healthy happy kid? Tune in to hear what the research says.

SS 234 - Do Sleep Aids Work? Jun 04, 2019

Grant and Heavey tackle a listener's question regarding postural aids for sleeping such as specialized pillows. He thinks it's a load of bollocks. So are these helpful in getting better sleep and improving posture?

SS 233 - Sleep and Cognitive Impairment May 28, 2019

This week Grant and Heavey devote an entire episode to the topic of sleep and cognitive function. Among other things, Heavey shares some pretty alarming statistics related to lack of sleep in medical professionals.

SS 232 - Gender Differences for Protein & Strength Training May 21, 2019

Grant and Heavey take a look at some new studies about the differences between men and women in terms of protein and strength training.

SS 231 - Are Macros All That Matter? May 14, 2019

Grant and Heavey are covering macros today, again – always great to cover macros! They take on a couple studies concerning the effect of healthy snacking on weight loss and the difference between having an unprocessed vs. a processed diet. They also touch on how cooking may just be what you need to shed off those pounds.

SS 230 - Pain Probably Isn't From Physical Injury with Charlie Merrill May 07, 2019

Grant and Heavey are joined today by Charlie Merrill, from MPerformance.com, as they chat about pain. Is it real? Or just in your head? The brain may have a very powerful role in this so listen in to find out more!

SS 229 - When Does Collagen Supplementation Make Sense? Apr 30, 2019

This week, Grant and Heavey are taking a “Strength & Scotch” look at collagen supplementation. Does it really work?

SS 228 - Do Binaural Beats Do Anything? Apr 23, 2019

Grant and Heavey dive into a listener’s question about binaural beat stimulation and its effect on sleep, cognition, and reducing anxiety. What is it in the first place? Heavey dishes out a few studies related to this interesting technology. The duo also give their take on the rise of genetically modified salmon!

SS 227 - Do You Need More Fiber In Your Diet? Apr 16, 2019

Grant and Heavey talk about fiber, the types of fiber and the effects of fiber on people’s health. We often hear people saying that fiber is super beneficial, so how much fiber should you really be consuming everyday?

SS 226 - Are Whole Grains Healthy or Unhealthy? Apr 09, 2019

Grant and Heavey discuss the fate of whole grains. Are they actually super healthy and a necessary part of your diet? How do they compare with white bread and white rice? Whole grains and whole wheat – are they the same? What is their impact on weight loss and weight management? All these and more on our episode today!

SS 225 - Getting Strong is Simple w/ Mark Rippetoe Apr 02, 2019

Today, Grant and Heavey are joined by Mark Rippetoe, a strength training coach and author of the books Starting Strength and Strong Enough, to name a couple. This is a must-listen episode if you’re looking to increase your strength. There’s a difference between training and exercise – find out which of the two you think you’re doing and which one you’re actually doing. It’s all about simplicity!

SS 224 - Using Your Mind To Improve Your Fitness Mar 26, 2019

Grant and Heavey talk about the power of the mind. It’s amazing what great benefits mindset can have in improving performance, health, and just life in general! Listen in to find out how to actually harness it and be better.

SS 223 - Can Your Diet Be Too Healthy Mar 19, 2019

Today, Grant and Heavey discuss when healthy eating stops being healthy. This topic has been brought up weeks ago. A listener submitted a question on Instagram around this topic. When and how does healthy eating become disordered eating? How do you prevent this? And, how do you decide when you've gone too far?

SS 222 - Getting Started As A Coach Mar 12, 2019

Grant and Heavey talk about making coaching your new career. Find out what certifications to take and how you can get them. They also touch on qualities of becoming a great coach and the importance of finding your own niche within the ever-competitive fitness industry.

SS 221 - Is Cryotherapy Beneficial? ...And The Best Scotch Under $30 Mar 05, 2019

Grant and Heavey discuss the hype around cold exposure and whether it’s beneficial or not for fat loss, recovery from injury, and mood enhancement. Plus, find out which bottle of whiskey Grant recommends to those who want to try it for the first time!

SS 220 - Why You Should Do Belt Squats & Reverse Nordic Curls Feb 26, 2019

Today, Grant and Heavey talk about training quads- and why this is beneficial in addition to compound lifting. Specifically, they're covering two lesser-known exercises, the belt squat and reverse nordic curl. These two might be just the accessory work you need to bust thru a squat plateau, or as lower body strength work when dealing with back pain, arm injury, or wanting to prevent muscle pains and cramps.

SS 219 - Does Fasted Cardio Improve Fat Loss? Feb 20, 2019

This week Grant and Heavey are discussing the topic of fasted cardio- an approach many claim is beneficial for fat loss. Heavey dives into the research to see what the science says. Also- per a listener request, we're going to start sharing study links in the show notes. If you want to geek out more with Heavey, go to strengthandscotch.com/newsletter to dive further into the science regularly.

SS 008 - Supplementing with Creatine: What, Why and How Feb 15, 2019

This week the boys dive into creatine 101. Tune in to find out all the details.

SS 218 - Creatine: Does It Work and How to Use It Feb 12, 2019

This week Grant and Heavey dive back into creatine supplementation. Tune in to find out how it works, who should take it, the best formulation to take as well as dosing recommendations for building strength and lean mass.

SS 217 - We Answer Some Listener Questions: "Bad" Carbs and Losing that Last Bit of Fat Feb 05, 2019

Grant and Heavey dive into some listener questions in this week's episode. After reading a recent book from Gary Taubes, listener Lou is curious about the idea of "bad carbs" and the Taubes theory on carbohydrate intake. Listener Dale is looking for recommendations on how to lose his gut while also building muscle mass. Tune in to this week's episode to hear Heavey and Grant discuss carbs, trimming that gut and packing on muscle.

SS 216 - Don't Discriminate Against Fit Women Jan 29, 2019

This week's episode is all about fit ladies... There is a lot of talk about gender inequality, but a related topic that doesn’t get airtime is the lack of research data on women in scientific studies. Heavey and Grant dive into the research and the big issues with lack of research on this topic. If you or someone you love is a fit woman, you'll want to tune into this one!

SS 215 - Grant Opens Up About Premarital Counseling Jan 22, 2019

This week we’re yet again changing things up: with this week’s episode featuring Grant and his wife Elizabeth. The newlywed couple opens up about their personal relationship - discussing their journey with premarital therapy. Tune in to find out how to better communicate and develop stronger relationships in that 5th pillar of health.

SS 214 - Accessory Movements to Fix Your Deadlift Jan 15, 2019

In this week's episode Coach Heavey shares his favorite accessory movements to improve your deadlift. Whether your sticking point is pulling off the ground, lockout or somewhere in between, we've got you covered with Heavey's favorite accessory exercises to help bust thru that plateau.

SS 213 - 5 Keys to Achieving Your Goals in 2019 Jan 08, 2019

In this week's episode Coach Heavey shares his 5 top tips for achieving your goals in 2019. Tune in to find out!

SS 212 - Carbs and Obesity... It's Complicated Jan 01, 2019

Grant and Heavey talk about carb intake once again and its relation to obesity. There are so many factors that go into this- so read on to find out. Plus, they discuss an article about some fingers-sniffing-ball-scratching stuff that you might be guilty of!

SS 211 - Do You Need 1g of Protein Per Pound When Losing Fat? Dec 25, 2018

Grant and Heavey tackle macro counting- specifically whether you should really hit the 1g protein per pound a day requirement. Does it work for everybody? Should you load on protein shakes to hit that target? All this and more! Plus, our duo gives some great insights into why you need to decompress from time to time and how you can actually do it on a regular basis.

SS 210- Is Low Carb Really Better for Fat Loss? The latest study. Dec 18, 2018

Grant and Heavey discuss an article Grant found regarding a study suggesting a low carb diet is the best diet to lose weight. But is it really? Listen in to find out more about their take on statistical data as opposed to just going through the weight loss process based on the nuances of each individual.

SS 209 - Does Diet Soda Make You Fat? Dec 11, 2018

Grant and Heavey dive into the correlation between diet soda and weight gain. Do artificial sweeteners really make you fat? If so, is it something you should eliminate from your diet? The result may surprise a lot of people! Listen in to find out.

SS 208 - The Small Things That Lead to Big Results Dec 04, 2018

For the 4th year celebration of Strength & Scotch, Grant and Heavey take on listeners’ questions. Nate is asking for steps to help people get on track to a healthier lifestyle. Today, Grant and Heavey answer Nate's question walking through each of the 5 pillars of health.

SS 207 - How to Combat Holiday Weight Gain Nov 27, 2018

It’s that time of year again! Grant and Heavey talk about strategies around how you can combat weight gain during the holidays. They dish out a ton of insights that you can begin to try out this holiday season!

SS 206 - Scientifically Proven Ways to Stick with Your Diet Nov 20, 2018

Struggling to stick to your diet? Grant and Heavey talk about a recent study that outlines factors people are more likely to adhere to regarding their diet.

Also, learn how cotton seeds may just be another solution to starvation and climate change!

SS 205 - Is Vitamin D Supplementation Really Worthless? Nov 13, 2018

Grant and Heavey go back to the topic of Vitamin D supplementation to talk about whether it’s effective. Back in Episode 202, Grant featured an article saying that Vitamin D supplementation is crap. Heavey looked back at it more carefully to really uncover the truth behind this.

SS 204 - Does CLA Work For Fat Loss? Nov 06, 2018

Grant and Heavey take a listener's question about how effective CLA supplementation is for burning fat. Is it really effective in losing weight or is it just a waste of money? This episode dives into the research surrounding this topic! They also talk about meat consumption being detrimental to the environment and moving to plant-based options as the better choice. Are you up for it?

SS 203 - WTF is Bracing with Kabuki Strength Oct 30, 2018

Grant and Heavey are joined by Brandon Senn and Brady Cable from Kabuki Strength in Portland, Oregon. They're in the business of teaching people how to create tension and to ultimately move their bodies better against resistance. This skill is applicable to virtually every single sport.

SS 202 - Can You Boost Testosterone Naturally? Oct 23, 2018

Grant and Heavey discuss a number of ways you can increase your testosterone levels outside of the illegal and doctor-prescribed stuff out there. Plus, did you know that the most expensive bottle of scotch sold at a whopping $1.1 million? Talk about investing in scotch!

SS 201 - (Most) Humans Are Hilariously Terrible At Counting Macros Oct 16, 2018

Grant and Heavey discuss how people often really suck at estimating their calories, both in calories they burn and calories in their food. Heavey starts off with giving Grant a quiz by letting him estimate calories burned from certain physical activities as well as the number of calories present in certain food. Tune in to learn how to become a better macro counter.

SS 200 - How To Measure And Track Your Body Comp Oct 09, 2018

Grant and Heavey take an in-depth look at measuring body composition. They cover DEXA scan, dunk tanks, caliper measurement, scale weight, and more! Which do you think is the best approach to measuring your body fat? Listen in to find out!

SS 199 - The Effect of Sleep on Body Composition Oct 02, 2018

How do you sleep? Today, Grant and Heavey talk about the impact of sleep on body composition. So if you’re trying to lose fat and build muscle, sleep is something you can’t take lightly. Find out the different factors that can impair sleep as well as some things you can do to help you sleep better.

SS 198 - Diet VS Exercise for Fat Loss Sep 25, 2018

Grant and Heavey chat about travel, lifesaver watches, and diet vs. exercise for fat loss. Grant talks about what makes the new Apple watch so unique. Hint: it’s now a medical device! (for real!)

And onto the main topic, they both discuss the importance of diet in fat loss. If you’re feeling frustrated with how you’ve been working out so hard and you’re still not losing that stubborn fat, then you might want to squeeze in diet into your approach.

SS 197 - How Fast Can You Lose Fat and Keep Your Muscle? Sep 18, 2018

Grant and Heavey tackle the best – and safest – rate for fat loss. They dish out information from studies to determine at what rate can fat loss and gaining strength under safe conditions be achieved. Is this something only athletes can do? Listen in to find out!

SS 196 - Marijuana and CBD Sep 11, 2018

Grant and Heavey shed light on a question from Jason, a longtime podcast listener, who is curious about the benefits of CBD oil (a compound specifically found in marijuana). Listen in as they tackle how marijuana is being viewed on a federal and state level, its different medical uses, and why it’s so promising that it may just be the magic elixir that some people claim to be.

SS 195 - Exactly How to Calculate Your Macros For Fat Loss Sep 04, 2018

In today’s episode, Grant and Heavey specifically teach you how to count your individual macros if you’re trying to lose fat. How is macro counting applicable to other diets? Lastly, they factor in non-intentional physical activity into the equation (which could very likely be the cause why people are not achieving the amount of fat loss they want to hit even if they’re on a calorie deficit.)

SS 194 - Listener Coaching Session: Maggie Loses a Ton of Fat Aug 28, 2018

Grant and Heavey are joined by Strength and Scotch podcast listener, Maggie Sizemore, from Montana, as they tackle Maggie’s questions about navigating the right path towards fat loss. Listen in to this fun discussion about counting your macros, overcoming plateaus, caloric deficit, and cutting alcohol.

SS 193 - Does Soy Mess With Testosterone? Aug 21, 2018

Grant and Heavey discuss whether soy intake causes man boobs or not. If so, what makes soy a breast booster and why? Should the intake of soy really be a cause of concern at all? If soy is one of your primary diet sources, then listen in.

SS 192 - Listener Questions: Fat loss, Strength Gains, Carnivore Diet & Whiskey vs. Scotch Aug 14, 2018

Grant and Heavey address a series of questions from podcast listeners, covering topics such as intermittent fasting, reverse dieting, carnivore diet, and some scotch recommendations for beginners.

Do you have any questions you want answered here on this podcast? Email Grant at grant@strengthandscotch.com and Heavey at heavey@strengthandscotch.com or drop your question over at strengthandscotch.com.

SS 191 - Do Keto and CrossFit Mix? Aug 07, 2018

Grant and Heavey cover the latest and popular, if not the most, popular fad diet out there today - ketogenic diet. Everyone talks about this. But what's this fuss all about? Is it really effective for weight loss? Should you even consider doing it?

SS 190 - The Surprising Impact of Hydration on Performance Jul 31, 2018

Grant and Heavey talk about hydration among athletes and how it affects performance during training sessions. Is this something all athletes should do? But wait! How would you actually define who is an athlete? Is this something that any regular Joe could also benefit from? Listen in to discover the effects of hydration on performance.

SS 189 - Are All Superfoods B.S.? Jul 24, 2018

Grant and Heavey discuss whether superfoods are real or just total BS? Learn more about superfoods and their top four food picks you could possibly incorporate into your diet. Heavey would rather not call them as “superfoods” really, but let’s see what research has to say about them.

SS 188 - Why You Can't Believe Many Nutritional Studies Jul 17, 2018

Grant and Heavey take on the realm of nutrition studies. Are they all-conclusive? Should you really trust them and follow their recommendations? Now, what if the study turns out to be erroneous? All this and more in this episode!

SS 187 - Does Carb Timing Help or Hurt You? Jul 06, 2018

Grant and Heavey talk about the concept of carb timing. Is taking sugars post or intra workout beneficial to everyone? Listen in as they break down the different types of sugars, why they’re taken during or post workout, and whether it works in terms of fat loss.

SS 186 - How Accurate is Genetic Testing? Jul 03, 2018

Grant and Heavey dive into the world of genetic testing and its role in maintaining people’s health in terms of disease prevention, diet, and exercise.

Now becoming more and more popular among consumers, genetic testing does show a lot of potential. But how accurate is it? Would it suffice as diagnosis to certain diseases? What can you do with your data available?

SS 185 - To Cheat Meal Or Not Jun 26, 2018

Grant and Heavey discuss a common topic in the diet space - using cheat meals. Do they really work and help you lose weight? Or do they just end up messing your diet? Also, find out the 3 major events of the year where weight gain is at its peak. Can you guess what they are?

SS 184 - Greens Powders and Multivitamins Jun 19, 2018

Grant and Heavey take a question from one of the podcast listeners, Billy G., as they try to explore the popular yet under regulated world of vitamin supplementation, which also includes the use of greens powder. You’re probably spending a lot on your vitamins and minerals (which half of Americans do), but are you really getting what you think you’re getting? Are these companies really what they claim to be?

SS 183 - Science Backed Hangover Cures Jun 12, 2018

Grant and Heavey talk about possible ways to cure a hangover. You’d probably be surprised to know what the best way to deal with it is! Listen in to find out. Plus, Grant takes a sip of Templeton Rye, which apparently has a unique and interesting history that would probably make you all the more curious to try out.

SS 182 - Are There Really Negative Calorie Foods? Jun 05, 2018

Grant and Heavey discuss the concept behind negative calorie foods. Do they really exist? Check out these studies looking into negative calorie foods and find out if they really are effective. Meanwhile, do you have trans fats in your diet? Listen in to find out why you need to totally eradicate them!

SS 181 - One Meal A Day, Mediterranean Paleo And Working Out While Traveling: Listener Question Roundup May 29, 2018

Grant and Heavey address 3 questions from listeners around a grab bag of interesting topics like intermittent fasting, Mediterranean Paleo, and training while you’re traveling, especially in a constrained environment. Also, check out some scotch recommendations from our listeners!

SS 180 - Get Som Sleep w/ John Shegerian May 22, 2018

Trouble sleeping? Then this episode is a must-listen! Grant and Heavey are joined by John Shegerian of Som Sleep, a sleep supplement that’s like no other in the market today. Nope, it’s not magic, but science - and natural at best. It’s vegan, non GMO, drug-free, gluten-free, non addictive, and NSF certified.

As what has been repeatedly discussed on the show, sleep constitutes one of the four pillars of health. It’s something non-negotiable. Otherwise it disrupts your energy throughout the day and your health over time. You’ve got to do what it takes to get the amount you need. Get Som Sleep! (Stay until the end to learn about some great stuff John is giving away.)

SS 179 - Grant Opens Up About Therapy May 15, 2018

There’s usually a negative stigma about seeing a therapist. Today, Grant seeks to break that stigma as he shares his experience with therapy. Last week, we got insights from a therapist, today let’s listen from the perspective of the one seeking therapy himself. Grant opens up about events that led to him to see a therapist, particularly stressing the strength involved in acknowledging that you need help and finally asking for it.

SS 178 - What the heck is hypnosis and how can it help you? With Ramzy Ayachi May 08, 2018

Grant and Heavey are joined by Ramzy Ayachi, Chief Learning Office of NoVa Hypnosis and Wellness. Did you now that hypnosis is actually more than just a stage trick? It's actually used for a handful of medical interventions especially if you’re thinking about quitting smoking or losing weight. But really, how effective is it? And how does it actually work? All this and more on today’s episode!

SS 177 - How To Train for Size / How to Train for Strength May 01, 2018

This is part II of Grant and Heavey's discussion from last week's episode (#176 -which we advise you listen to it first to better understand today's conversation). Today, they dive in depth about different training variables and how you can manipulate them for strength or size. Whether you're looking into building size or strength, this is a must-listen!

SS 176 - Do You Need to Add Muscle to Get Stronger? Apr 24, 2018

In today's episode, Grant and Heavey answer a question from a listener about whether it’s possible to increase muscle strength without necessarily gaining muscle size. Heavey gives his take on this, specifically explaining a few of the many factors that can influence muscle strength.

Listen in to also know why this month (April) is actually the best time to start your new year's resolution and how paying for gym memberships can be more effective than getting them for free.

If you're really taking care of your body, check out Health IQ because they can get you the best rates.

SS 175 - Are BCAAs Worth Your Money? Apr 17, 2018

Grant and Heavey discuss BCAAs - what they are, their effects and whether BCAA supplementation is actually effective or not. Do you really need to take isolated BCAAs? Or would a simple whey protein supplementation be better (and cheaper)? Listen in to find out.

SS 174 - The Crazy Perks of Chewing Gum Apr 10, 2018

Grant and Heavey talk about the health benefits of chewing gum and you just might be surprised at how it has more pros than you actually think. Whether you should get into the habit of chewing gum (like Grant does) or simply just leave it to the gum lovers (Heavey hates it by the way), it’s up to you to decide.

SS 173 - Is Metabolic Damage Real And If So, How Do You Fix It? Apr 03, 2018

Grant and Heavey discuss the answer to a listener's question about what metabolic damage is and whether you can repair it or not. Interestingly, the theme around all this is that sometimes you need to gain more, to lose more. Find out how this actually works!

Check out this podcast's sponsor Health IQ to get the best life insurance rates, especially if you're the person who regularly exercises and you take your health seriously. Life insurance is not fun, so don't pay more for it than you have to!

SS 172 - How Much Do You Need to Drink to Stay Hydrated? Mar 27, 2018

Today's episode is unique as Heavey is joined by Grant straight from the bathtub. So here's the good news: Grant is back!

He's gone back to Crossfit (which Heavey thought would never happen). But he's come up with this mechanism to make sure he continues to attend.

Plus, they cover a couple topics such as cycling and its role in the body’s immune system, with a focus on hydration - how much should you drink each day and other factors that affect dehydration. And whether water added to scotch is the biggest sacrilege you can do!

First off, a shout out to today’s sponsor. Check out the best rates you can get on life insurance with Health IQ.

SS 171 - Training In Your Garage and End of Three Fitness Mar 20, 2018

Grant and Heavey are joined by Jerred Moon, founder of two daily fitness programming companies End of Three Fitness and Garage Gym Athlete. Jerred is a coach, podcaster, and author. Today, they discuss how you can actually get started training at your own garage, how to stay motivated, and how their four different training tracks can help you.

First, a special shout out to this show's sponsor HealthIQ, that offers programs for active trained athletes so they can get you the best life insurance.

SS 170 - Does Apple Cider Vinegar Actually Do Anything? Mar 13, 2018

In this episode, Grant and Heavey investigate whether apple cider vinegar really does have health benefits. So many good things have been said about apple cider vinegar, but are these claims backed by science? Tune in to find out!

Thanks to Health IQ for sponsoring the show today.

SS 169 - Which is More Nutritious: Frozen vs. Fresh vs. Canned Fruits And Veggies Mar 06, 2018

Grant and Heavey discuss fruit and vegetable preparation - fresh, frozen, canned - which is healthier? Is there a difference in nutritional value?

This episode is brought to you by Health IQ.

SS 168 - How Different Cooking Methods Affect Your Food Feb 27, 2018

Grant and Heavey sit down to chat about cooking methods and how they affect micronutrients, absorption and overall health:

Does grilling form carcinogens?

Is microwaving bad?

What's the best way to preserve vitamins and minerals in your food?

Tune in to hear the nitty gritty on the best ways to cook protein, fats and carbs for taste AND for your health.

SS 167 - Training During Pregnancy Feb 20, 2018

Grant and Heavey are joined by Mrs. Brandon Heavey, otherwise known as Coach Nicole, as they discuss a controversial topic around training during pregnancy. Is it safe to train when you’re pregnant? If yes, what kinds of exercise can you do? What safety precautions do you need to take?

First off, a shoutout to this week's sponsor, Health IQ. No matter how awful it seems, life insurance could truly make a difference in your family’s future. There's nothing worse than paying more for life insurance than you have to. Health IQ knows you should be paying less for life insurance! Visit their site to learn more about them.

SS 166 - How To Train Smarter With Data ft. Justin Roethlingshoefer & Devan McConnell Feb 13, 2018

With all of the data on sports science available today ー health apps, heart monitors, Apple watch, etc. ー problem is that people don’t really know how to navigate through all the data. This and more on this episode!

Grant and Heavey are joined by Devan McConnell and Justin Roethlingshoefer.

Devon is the Head Hockey Performance Coach at UMass Lowell, and Justin is the Head Strength Coach for San Diego Gulls and primary coach at the Anaheim Ducks.

Today, they talk about their book, Intent: A Practical Approach to Applied Sports Science for Athletes and how you can use data to do better in your performance physically, physiologically, and emotionally.

Thanks to this week's sponsor Health IQ, that offers programs specifically for athletes and fitness enthusiasts so they can get the best rates and prepare for their families.

SS 165 - Measuring Body Fat w/ Adam from DexaFit Feb 06, 2018

Today, Grant and Heavey are joined by Adam Kadela from DexaFit, as they discuss DEXA scans, the gold standard of body composition analysis. If you want to know how much body fat you’ve lost, then this is the real deal.

Referring to themselves as the “citizen’s science lab,” DexaFit is making body fat testing and measurements accessible to everyday people so you can take ownership of your own health.

But first, a special shoutout to today's sponsor Health IQ. They offer the best rates for life insurance for health-conscious people, ideal for weight lifters, runners, and the likes.

SS 164 - Nutrition for Fat Loss Jan 30, 2018

As part of this month's theme on fat loss, Grant and Heavey cover nutrition for fat loss. With all the fad and extreme diets out there, can you guess which is the right one for you? Listen in as they dish out the truth about fat loss nutrition.

SS 163 - Can The Scale Help You Lose Fat? Jan 22, 2018

As a continuation of their "fat loss" theme for January, Grant and Heavey talk about using the scale as a metric to check your progress for your fat loss goal. Is it effective? They also dive into more effective ways to measure body composition. Finally, find out what the duo is drinking and why they say this relatively new single malt whisky from Islay is worth a try. This episode is sponsored by Health IQ, a life insurance company that give the best rates for the health conscious. To check if you qualify, check out their website.

SS 162 - Are There Any Good Supplements for Fat Loss? Jan 15, 2018

Grant and Heavey discuss their top 5 supplements for fat loss and why they’re effective. But are they really effective in the first place? Listen in to find out. They also cap the show off with a review on Johnnie Walker Green Label.

SS 161 - Walking For Fat Loss Jan 08, 2018

For this month, each episode is going to cover a topic centered around their fat loss theme. Last week in episode 160, the boys talked about HIIT versus Steady State Cardio. This week, Heavey and Grant talk about the influence of walking on fat loss. How effective is it? Heavey presents the research and Grant brings the entertainment.

SS 160 - HIIT vs Steady State Cardio For Fat Loss Jan 01, 2018

Grant and Heavey celebrate the New Year as they talk about what the ideal way to lose fat is - HIIT or the traditional steady state cardio training? The number one resolution for each new year is to lose weight or fat. So Grant and Heavey have decided to take the whole month to do a series of episodes on different topics related to fat loss. Also, they kick off their first show of the year discussing some weird life choices people do everyday.

SS 159 - How To Pick The Best Running Shoe w/ Jens Jakob Anderson of RunRepeat.com Dec 25, 2017

Grant and Heavey are joined by Jens Jakob Andersen from Denmark. Jens is the Founder of RunRepeat.com, the aggregator of running shoe reviews to help you find the right running shoes for you. Take note, what’s best for others might not be the same for you. Listen in to find out how you can best pick the right pair for you.

SS 158 - 3 Years of Strength and Scotch Dec 18, 2017

Grant and Heavey are celebrating three years of the Strength & Scotch Podcast. In regards to longevity, they discuss how you can create your own maintenance workout routine for overall health. Heavey drove all the way across the country to see Grant and actually stay with him for a couple of months. You’re also in for a special treat as they discuss penis shape and the best whiskey Heavey has ever tasted.

SS 157 - Fat Loss with Celebrity / Sports Nutritionist Rudy Mawer Dec 11, 2017

Grant and Heavey are joined by celebrity/sports nutritionist Rudy Mawer, the man behind RudyMawer.com. Rudy did his master's in Exercise and Nutrition Science. Although primarily known as a female fat loss expert, his impressive portfolio of clients range from normal, everyday people to professional athletes and celebrities. Rudy tackles issues around fat loss in regards to fad or trendy diets. Do they work? What diet is the best? Find out more from the expert himself!

SS 156 - Master PullUps With Robby Boyd Dec 05, 2017

Grant and Heavey are joined by Robby Boyd as they discuss calisthenics and mastering pull ups. More importantly, they discuss how having the right mindset can help you achieve your goals. Robby is just 19 years old and is now in the 68-C U.S. Army, training to become a nurse.

SS 155 - Ultra Runs With Rick Alexander Nov 27, 2017

Today, Grant and Heavey are joined by Rick Alexander, a Special Operations combat medic, the host of LionHeart Radio podcast and author of the book, Burn Your Couch, as they discuss what it’s like to run ultramarathons and what it takes to do them. Ultramarathons are painful, so why do people do them in the first place? Also, Rick dishes out some great nuggets of wisdom related to happiness and checking items off your bucket list.

SS 154 - Training For Gains (aka- Hypertrophy) Nov 20, 2017

Grant and Heavey discuss which is the best training program for muscle growth. Is there a rule of thumb to achieve this? Are there multiple variables to consider? They also touch on some ways to drink scotch to help you pick out the flavor and appreciate it even more.

SS 153 - Indur Athlete Testing Nov 13, 2017

Grant and Heavey are joined today by Brandt Beal from GetIndur.com as they discuss how blood testing can actually help people achieve their health goals. They tackle the difference between regular blood testing vs.Indur’s blood testing. Brandt gives a general overview of how their process looks like if you decide that you want to have a better understanding of what’s going on inside your body and how you can optimize your health.

SS 152 - StrongFit with Julien Pineau Nov 06, 2017

Grant and Heavey are joined by Julien Pineau of StrongFit.com as they discuss how Julien seeks to shape the current culture of CrossFit that seemingly caters to only the top 1% of elite CrossFitters. Julien hopes to take care of the other 99% who consist of average people who want to do CrossFit because they simply want to feel good, be part of a strong community, and live a healthy lifestyle. This episode is packed with powerful insights from Julien about concepts such as functional movements, defining CrossFit as a training system versus CrossFit as a sport, people's mindset around pain, and most importantly, giving coaches the support they need.

SS 151 - Assessment With Erwin Oct 30, 2017

In today's episode, Grant and Heavey are joined today by Coach Erwin. Currently based in Shanghai, Erwin is in town for his OPEX training. The terrific three focus their discussion on the importance of performing assessments - how it’s done, why it’s done, when it’s done, and who would benefit from them.

SS 150 - Blog Programming Oct 23, 2017

Grant and Heavey discuss the concept around blog training and whether it’s something you need to do to achieve fitness. They debunk crazy opinions written by a guy about blog training to finally set the records straight. Plus, they cover topics including a serious health issue where your body can attack your brain as well as how to best enjoy your glass of whiskey!

SS 149- The Guys Behind State & Liberty Oct 16, 2017

Grant and Heavey are joined by Lee Moffie and Steven Fisher, creators of State and Liberty shirts. They start off with a 30-second pitch as to what makes their product so great. A grab bag of topics for the episode today as the double duo talk about shirts, season tickets, Taylor Swift, and the Instagram diet.

SS 148 - Doping and Learning with Todd Oct 09, 2017

In this episode, Grant and Heavey is joined by Todd Nief from Chicago. Todd owns a CrossFit gym, South Loop Strength & Conditioning and has been doing CrossFit since 2008. They discuss their motivation behind becoming great coaches, the importance of continuing education, going out of the CrossFit bubble, and some major challenges they have as coaches. Todd also dishes out some takeaways in the rehab realm of things.

SS 147 - Soreness Vs Pain- What's Ok and What's Not? Oct 02, 2017

Grant and Heavey focus their discussion around muscle soreness - what causes it, how it can be prevented, how it’s different from pain, and what makes Delayed Onset Muscle Soreness or DOMS.

SS 146 - How to Get Real Results from Your Mobility with Shane Dowd of GotROM.com Sep 25, 2017

Having mobility issues? Grant and Heavey talk with Shane Dowd of GotROM.com around the topic of mobility work. They tackle the difference between a shotgun approach and an application-specific program. Whether you’re a desk worker or an athletic buff, learn what types of exercises you can do to give you a better range of motion while building strength.

SS 145 - Probiotics and Seasonal Allergies Sep 18, 2017

Grant and Heavey discuss probiotics once again, this time around they dig into the effect of probiotics on seasonal allergies. Seasonal allergies have become a much bigger issue in recent years and it’s good that explore all treatment options. Will probiotics pass the test? Let’s find out...

SS 144 - How Your Life Affects Your Training w/ Dynamic Duo Training Sep 11, 2017

In this episode, Grant and Heavey interview LA-based trainers Eric and Chris Martinez, owners of Dynamic Duo Training. They talk about life coaching and mentorship. They're also authors of the book The New Era of Fitness: 8 Proven Habits to Double Your Strength, Sexiness, Energy, Health, and Live a Well-Balanced Dynamic Lifestyle.

SS 143 - Do You Need A Break From Caffeine? Sep 04, 2017

Today Grant and Heavey discuss caffeine tolerance and abstinence. Heavey is actually in the middle of a caffeine abstinence period so he feels a little bit flat. Find out his reason for doing this as well as their thoughts on the way people should be drinking coffee. Plus, the duo talks a little about alcohol and chicken sandwiches!

SS 142 - Where do supplements come from with Nickel & Dime Supp Club Aug 28, 2017

Grant and Heavey are joined today by Ben Harris and Michael Giangregorio, founders of the Nickel & Dime Supplement Club, as they talk about the business of supplements and what specifically makes them different. Also, they tackle the issue of sperm count.

SS 141 - To Skip Breakfast or Not? Aug 21, 2017

This week, Grant and Heavey cover a topic we often hear a lot of conflicting information about - breakfast. Some say breakfast is the most important meal of the day. Other say skip breakfast so you consume less calories throughout the day. So which is it? Listen in as they comb through scientific literature to shed light on this. Plus, let’s find out whether compressions tights really work or not.

SS 140 - Is Salt Really Unhealthy? Aug 14, 2017

Grant and Heavey tackle the issue of high salt intake. The human body actually needs salt to maintain life but why is salt associated with high blood pressure and other health concerns? How much salt do you really need per day? Listen in to find out!

SS 139 - Occlusion Training... Silly or Science? Aug 07, 2017

In today’s episode, Grant and Heavey discuss occlusion training, also commonly known as blood flow restriction (BFR) training. Is it a hack? Maybe. But there is good evidence showing the benefits of restricting your blood flow during training (ask the NCAA guys).

SS 138 - Can You Build Muscle and Lose Fat at the Same Time? Jul 31, 2017

Grant and Heavey tackle the concept of losing fat and gaining muscle simultaneously. Is this actually possible? Or does losing weight automatically mean you’re shedding off muscles too? Listen in and find out how resistance training, HIIT, and nutrition specifically play a part in this whole complicated process.

SS 137 - How Much Protein Do You Need Jul 24, 2017

In today’s episode, Grant and Heavey discuss how much protein the body needs. Is having too much protein bad? What if you eat too little of it? Listen in as they dish out a couple of studies around protein intake. They also talk about State and Liberty Athletic Fit Dress Shirts where they will give their honest, unbiased review. Be sure to use code strengthandscotch at checkout to get 10% off your order.

SS 136 - Do You Have A Slow Metabolism? Jul 17, 2017

Grant and Heavey take a dive into metabolism and the different factors that cause it to slow down. Do you feel like you're no longer burning calories as much as you used to? Then you probably blame it on your metabolism slowing down. Listen in to better understand how this whole thing actually works!

SS 135 - Probiotics For Athletes Jul 10, 2017

In this episode, Grant and Heavey talk about how probiotics can actually help athletes in mitigating the negative effects of intense exercise. They’re also throwing in a mixed bag of topics related to basketball, cool wireless AirPods, and swallowing balloons for weight loss.

SS 134 - How Accurate is your Fitness Watch? Jul 03, 2017

Grant and Heavey discuss technology, specifically, how accurate fitness watches really are, the role of technology in addressing healthcare issues, and which brands win the best and worst fitness watches in the market today based on a Stanford study that seeks to validate the data generated by these devices.

SS 133 - Periodization: The Secret to Busting Thru Plateaus Jun 26, 2017

Grant and Heavey discuss the idea of incorporating periodization in your training program and how this is basically superior to a non-periodized program. What is periodization in the first place? If you feel you’ve hit plateau in your training, or you’re aiming for muscle hypertrophy, or you simply want to ramp up your training to the next level, listen in to this episode.

SS 132 - Supplements- What's Safe, What's Effective? Jun 19, 2017

Grant and Heavey discuss supplements and the safety of taking them considering there is no regulation on the use of these or how they’re manufactured for that matter. Are they really, truly healthy? Is it safe to use them? What measures can you use to test the effectiveness and safety of a product? All these and more in this episode.

SS 131 - Your Hormones and Your Energy - Part 2 Jun 12, 2017

Grant and Heavey discuss the second half of their test results from the DUTCH hormone testing they've recently run. Today, they specifically cover topics relating to melatonin and cortisol levels and how they’re correlated with sleep, stress, and energy. Finally, find out what treatment plan Heavey has in store for Grant and whether he’s willing to commit to it. Fingers crossed.

SS 130 - Your Hormones and Your Energy- Part 1 Jun 05, 2017

This is the first of this two-part episode as Grant and Heavey discuss a hormone test they've recently conducted to shed light on some energy issues. This episode specifically covers the sex hormone component of the test and the next episode will dig into the adrenal function component of the test.

SS 129 - Can Turning the Thermostat Down Make You Lose Fat? May 29, 2017

Grant and Heavey discuss how exposure to cold temperature can actually contribute to loss of body fat. Does it work? Is it hackworthy? Is it the ultimate long-term solution to weight loss and fitness? Let’s dig in to find out!

SS 128 - ROMWOD and Goat Yoga May 22, 2017

In today's episode, Grant and Heavey are joined by Julian as they discuss a variety of topics. First, they evaluate the latest devices that desire to follow the footsteps of Uber and Keurig. Find out if they've meet such standards in the "keurigification" of things. Second, they share their insights into the idea of ROMWOD as well as their personal experiences. Lastly, they’re sharing some recommendations on how you can explore scotch and other spirits without breaking the bank.

SS 127 - Marathons and Cleanses May 15, 2017

In this episode, Grant and Heavey talk about marathons as the ultimate marker of health (or is it?) as well as their thoughts on cleanses, weight loss, chronic toxicity and supplementation.

SS 126 - Heavey and Grant's Float Tank Adventure May 08, 2017

In this episode, Grant and Heavey are doing something Heavey has been wanting to do for some time now - get inside a float tank! Originally called a sensory deprivation tank, a float tank is a room filled with Epsom salt-dosed water and these guys are going to share with us their thoughts and feelings during and after this whole experience.

SS 125 - All About That Belly Fat May 01, 2017

In this episode Grant and Heavey answer a question from listener Jacob on body composition: How do I lose that pesky last 5 pounds of belly fat? Heavey shares his thoughts on the best ways to lose belly fat including lifestyle measures, the best training methods, and nutrition tips. After chewing the fat, the boys get into some serious scotch talk. [1:20] Starving 2 days a week [3:54] Being an asshole [6:00] That tire around my waist [9:10] Weed? [11:59] Altering training for stress profiles [16:35] Chipotle: Add the guac [19:30] All the scotch

SS 124 - Sports Psychology w/ Dr. Eric Bean Apr 24, 2017

In this episode Grant and Heavey are joined by sports psychologist Dr. Eric Bean. Dr. Bean shares his experiences working with everyone from navy seals, to elite athletes to amateur athletes in order to improve their mental game. Grant and Heavey also dive into their own personal mental struggles in sports and how Dr Bean's recommendations can help them on the basketball court and life. [2:03] What kind of psycho are you? [7:25] Deploy and execute [8:10] Getting a good relationship with stress [9:52] Mentally bulletproof [12:49] Getting from good to great [17:00] Self destruction [18:59] You're the doctor! [21:33] Every time I get the ball... [24:18] Pre and post performance routines [25:44] Consistency breeds consistency [27:04] Focus on the present moment

SS 123 - Psychedelics and Scotch Apr 17, 2017

In this episode Grant and Heavey are joined by Grant's childhood friend, Aaron to talk drugs. Specifically, the use of hallucinogens for medical purposes. As a healthcare provider, Aaron shares his take on the current research and therapeutic uses of DMT & Ayahuasca. He also opens up as to how his own experience with DMT changed his personal outlook in ways that he never expected. While getting deep into mindset and self-love, the boys enjoy Laphroaig 10. [1:06] Welcome Aaron [2:42] National Stoner [3:43] You should show that to your wife [5:09] Zero experience with fun [8:31] Achieving mindfulness [11:07] Saving lives [12:41] Inhibiting the brain [13:50] DMT is all over the place [15:56] Psychedelics used as medicine [19:14] Why not just have sex? [21:29] Enlightenment for a moment [22:58] Letting go of anger [25:23] Shroomies! [30:43] Feeling more naked [35:08] A therapeutic experience [41:24] WTF is wrong with me? [46:49] Laphroaig 10

SS 122 - eSport Athletes and Hard Probiotic Cider Apr 10, 2017

This week Grant and Heavey are joined by eSports gaming expert James Monosmith. The boys discuss the world of competitive eSports: the financial incentives for eSports athletes, as well as the health complications from hours of gaming. While discussing from what constitutes an athlete to whether you can die pooping, the trio enjoys a sampling of 101 Cider House Hard Probiotic Ciders. [1:03] Bong water on my bed [3:32] Twitch platform [6:10] 7 million dollars [9:49] Why are people dying [12:40] An addictive personality [14:43] Improving mental acuity [15:36] Is an hour a little bit of exercise? [16:53] It's the wild wild west [17:59] And they're called athletes [19:45] What's a sport... [21:31] It's not just the nerds [25:01] 12 hours a day [27:33] Halo on ESPN [31:12] With tight jeans [31:35] 101 Cider House- healthy alcohol??

SS 121 - Nutrition FAQ with Heavey and Nicole Apr 03, 2017

In this episode, Grant and Heavey are joined by Heavey's wife and Evidence Based Athlete coach, Nicole. Nicole and Heavey share the top questions from participants in their nutrition course including why you should eat that cupcake, macros for vegans and the real secret behind long term diet success. Grant also shares his experiences as a coaching client working with Nicole on his nutrition and training. [1:40] 2000 calorie diet [4:28] Fiber intake [6:57] Where are green beans [8:46] How YOUR body responds [10:49] I want to get hooked up to one of those! [13:03] Experimenting and developing data [16:45] Maintaining habits [19:47] For health or for animals? [21:28] Macros for vegans [24:01] Pea protein [25:06] Do I eat if I'm not hungry?? [29:48] Nutrition challenge reflection [32:28] I ate a WHOLE cupcake [36:50] Only 1 day to sign up

SS 120 - Why Is Rhabdo So Hush Hush?? Mar 28, 2017

This week Grant and Heavey are joined by listener Crystal to discuss rhabdomyolysis. Crystal shares her experience developing rhabdo and the long recovery process. The trio talks about symptoms, who is at high risk for developing rhabdo and the exercises more correlated with obtaining rhabdo. Finally the group discusses why rhabdo cases tend to be swept under the rug. [2:08] Into the farm in the sky [4:50] GHD Annie [5:53] Rhabdo symptoms [7:37] Scary in the girly parts [12:10] Found guilty [14:04] Greater risk [16:32] Eccentric movement risks [17:56] Soreness vs real pain [20:23] Sweeping it under the rug [25:40] Knowing what to look for [26:57] One mean lady

SS 119 - How to Find A Good Trainer Mar 20, 2017

This week Grant and Heavey discuss how to find a good trainer or coach: -The most important qualities you should look for in a trainer -How to find a good coach -How long you should expect to work with a coach to see significant results Heavey also shares from his experience the toughest clients and the most fulfilling clients to work with...and how to prioritize your goals for success. [3:06] Bring it Netflix [4:07] Makeit.netflix.com [6:26] Netflix and chill [9:30] Convenience [14:54] The best first step [18:22] Knowing how to evaluate a person [20:39] Meeting them where they are [22:34] Your trainer is a douche? [23:54] Removing all possible barriers [26:10] 9% body fat [27:19] Do what you want [31:02] To find that motivation [33:41] So much harder to work with that [36:21] Not getting the results they want? [40:01] Baseline measurements [42:38] Frustrated too quickly [44:00] Ask questions

SS 118 - Grant's Meal Delivery Reviews Mar 14, 2017

This week Heavey and Grant switch roles, as Grant becomes the expert for the episode. Grant shares his experiences trying out 6 different meal delivery companies: Blue Apron Home Chef Plated Green Chef Hello Fresh Sunbasket Tune in to find out the best and most interesting dishes, the most health conscious options, the most economical service and the one service Grant does NOT recommend. [1:07] Grant is the expert [4:36] Delivery food [7:18] I forgot where I was going... [10:33] It started with Blue Apron [13:33] 30 meals [15:50] 15 dollar mark [19:19] The most options [24:19] Nothing worse [28:33] Shitty quality [35:33] A lot of material [36:34] Wilted lettuce and oxidized meat [45:54] My only criticism [47:20] Which should I try? [51:00] Knived at Costco

SS 117 - What's Your Sleep Breaking Point? Mar 07, 2017

How much SHOULD you be sleeping for body composition goals and health? This week Heavey and Grant dive into the effects of time change and sleep. Specifically, Grant shares data on the impact of daylight saving time on morbidity and mortality. Heavey sheds light on new research regarding the effects of inadequate sleep on appetite, food intake and body composition. Tune in to find out how much sleep is the breaking point for diet and body composition. [0:34] I got a haircut [3:30] Losing sleep [6:30] Less sleep = more weight [7:38] The salience network [11:00] Fat cravings [12:03] Brain pattern differences [13:24] 6 hours or less [14:45] Hormonal changes, pre-diabetic... [16:01] Peeing on a paper! [16:59] Risk of crossing streams

SS 116 - Grant is Stressed Feb 27, 2017

This week Grant opens up with his recent levels of anxiety and stress. Heavey walks thru coping mechanisms and methods to overcome stressors in life... and ways to feel more in control of situations, regardless of your position. [1:11] Learned the habit [3:40] 19% [4:43] Poop on a stick [6:30] Helplessness [8:58] The more you read, the worse you feel [10:51] Loving someone and blaming them [11:03] @fuckjerry [12:48] Keeping up with Facebook [13:18] In & Out [14:30] Politics & Pinot [17:18] You're wrong, no you're wrong [20:13] Beliefs crumble [24:21] To have that perspective [26:32]...And then Metallica [27:01] I woke up in a sleeping bag on the beach!

SS 115 - The Perfect Diet Feb 20, 2017

This week Heavey and Grant get further into nutrition...and what IS the perfect diet? Heavey shares survey results from the most popular diets followed by his email list...and Grant shares Clean Eating Magazine's definition of clean eating. [4:00] Performing well...and old [7:08] Short term thinking [8:06] The best diet [9:23] Evidencebasedathlete.com [10:02] "Clean Eating" [11:42] Meta Analysis [14:10] 12 months in... [14:43] Behavioral support [16:48] The largest driver of weight loss [22:07] What's right for every person? [22:45] Controlling and intense [23:35] I was ready to be friendly [24:20] What is clean eating? [25:09] Know thyn enemies

SS 114 - What the Sugar Industry Doesn't Want You to Know Feb 14, 2017

This week Heavey and Grant talk diets, nutrition and how the sugar industry caused the fat scare. Who can you trust...and what nutrition studies are most trustworthy? [1:11] House shoes and wool socks [3:20] 34 out of 37 [5:10] Twinkies and sh*t [7:43] Mark's Daily Apple [8:32] Shifting blame [9:20] Spotlight [12:59] Pretty shady stuff! [14:12] Demonizing fat [14:33] Who told you fat was bad?!! [15:42] You can eat butter...it's good! [17:07] That's what I'm here for [18:08] Who's paying for that? [21:12] Dead people [21:51] I've got a firehose [22:47] We are the truth

SS 113 - Sprinting... And A Cocktail Manifesto Feb 06, 2017

This week Heavey and Grant answer a question from listener Doug. Doug asks how effective sprinting can be for improving aerobic capacity: Specifically, all out 100% efforts as you age. While discussing sprinting intervals and the effects on recovery and aerobic capacity with age, the boys also discuss the health benefits of apple cider vinegar. [2:33] Apple cider vinegar [4:21] 'Cuz I'm strange [4:46] So that's why I'm so sexy [9:30] Improving aerobic performance [11:33] Afterburn effect [13:12] To prevent injury... [15:10] Ah, the air dyne [16:52] A balanced protocol [19:16] The Hour: Cocktail Manifesto

SS 112 - Cardio vs Lifting for Weight Loss Jan 30, 2017

This week Heavey and Grant dive into aerobic vs strength training for weight loss... Is aerobic work the best for dramatic weight loss? What kind of weight training is most beneficial? And why some exercise science studies really suck. [2:19] Grueling strength and conditioning [3:31] A little too hard [6:11] Major bummer [6:40] My pubmed feed [7:23] Why are you lying to me? [9:55] 4 pounds [11:30] Losing twice as much fat [13:03] Training with pre-diabetes [15:38] Who the f*ck is writing their training programs? [16:41] Running shoe people [19:43] You're like, really smart [20:14] The value of aerobic training [22:24] Uber Eats!!

SS 111 - The Bourbon Trail & Crazy Heavey Jan 23, 2017

This week Heavey takes the reigns talking about his enlightenment with meditation and how 2 weeks unplugged at a cabin completely changed his life. Grant also shares his unplugged week beachside and his pillars of health. The boys also discuss the bourbon trail and aspirations to tackle the route. [1:14] CrossFit Warpath [2:10] The Bourbon Trail [6:09] Tom Bulleit [7:03] The next fad liquor [9:39] That wasn't me [10:01] 5 pillars? [11:10] Feel like a normal human [13:25] Waking up [14:49] Which drugs were you on? [16:34] You're a crazy person [17:32] That 5th pillar getting in the way [20:32] Staycations [23:16] The most important pillar [24:23] For the people

SS 110- The Biggest Loser Participant Study- The Aftermath of Significant Weight Loss Jan 16, 2017

This week Grant and Heavey talk about weight loss: specifically the effects of quick drastic weight loss (such as in The Biggest Loser). The boys talk about the effects of drastic weight loss on basal metabolic rate and hormones, as well as muscle mass. Heavey also shares research on eating speed and the #1 way you can feel fuller and eat less, with one simple habit. [1:43] Smoke signals [3:36] Evidence based medicine [4:47] He's a boy, but he listens good [7:07] Can't stomach it [9:29] Dropping 129# [11:51] BMR decreased [13:56] Leptin levels [16:01] A long term approach [17:17] More harm than good [18:12] Decreased BMR, more muscle mass? [19:55] A habit based approach [21:04] When hot food goes cold [22:08] Cramming food down

SS 109 - Which Macros Keep Your Full? Jan 09, 2017

This week Grant and Heavey build on the new year’s resolution episode to discuss the effects of holiday weight gain- and how to counteract its cumulative effects. Heavey shares a recent study on various macronutrient breakdowns to improve satiety. While discussing benefits of HIGH carb diets, Grant also shares a study of average gentlemanly measurements. [1:01] Herbal tea and whiskey [2:28] Less than 1 pound [3:46] Self reporting [4:37] Scotch first, rulers later [5:50] What is satiety? [7:19] Calories per gram [8:51] Nerd humor! [11:21] Lower fat intervention [11:43] Maximizing protein [12:10] Increasing protein, decreasing alcohol [12:42] One small thing

SS 108 - New Year, New You... Finding Success in 2017 Jan 02, 2017

This week Grant and Heavey kick off their first podcast of 2017... and it's all about goal setting. While 90% of people fail to achieve their new year's resolutions, there are tricks to ensure you're headed for success. Grant shares his personal goals for the year and Heavey helps him dial in on his ambitions to set up for a successful 2017... with the lights on. ;) [2:16] GNC Settlement [2:56] DMAA [4:57] All smiles & scotch [6:22] I can’t be more attractive! [7:49] Measuring with the lights on [8:40] 90% fail rate [10:47] How to set up a dietary goal [12:25] Where can I get the biggest wins? [13:28] Dan John [15:01] S.M.A.R.T. framework [16:06] She eats like a 6 year old [17:50] Whole on my own [19:22] We love you

SS 107 - Healthy Meal Delivery Options? Dec 26, 2016

This week Grant and Heavey are joined by listener Elizabeth to discuss Blue Apron and other meal delivery services. Elizabeth and Grant share their experiences with Blue Apron while Heavey reviews other meal delivery options available for the paleo/gluten free crowd. After meal planning, the trio enjoys a pour of Lagavulin 16. [1:44] Playboy attitudes [3:06] That sensitive side [5:01] That cooking dinner thing [6:46] Blue Apron [8:32] You pick 3 [11:37] A unique perspective [12:41] Churning butter & shit [13:20] Parsnip? [13:49] Living the dream [15:26] That's where it gets dicey [18:30] Other companies [19:05] Prep Dish [22:26] Reducing stress thru the week [24:40] Ice Age Meals [26:03] What can you prioritize? [27:30 Experience with meat [29:05] Burn, Jill! [30:33] Lagavulin 16

SS 106 - Artificial Sweeteners... Are They Really Safe? Dec 20, 2016

This week Grant and Heavey dive into artificial sweeteners. Are diet sodas safe? How to they affect your metabolic function and your gut? Heavey shares new research on the topic which indicates the negative effects of artificial sweeteners on blood sugar regulation... and the mechanism behind this effect. [0:40] My favorite meal [2:05] Sous Vide [3:13] Yum all the way thru [5:27] Real and fake sweeteners [7:45] It starts in rats [8:50] How well blood sugar responds [10:19] Sugar rats [12:19] Gut microbiome [14:52] Implanted the poo [16:59] Diet soda and weight gain? [18:26] A personal experience [19:00] She would not catch my poop [21:20] Biodome

SS 105 - Eating For Your Genes Dec 12, 2016

This week Grant and Heavey get into the theory of eating for your genes. Is genetic testing helpful for determining your best type of diet and macro plan? What other factors come into play when diving into the world of DNA sequencing? The boys discuss whether the current testing available is worth the financial costs, and why the movie Multiplicity might just explain it perfectly. [1:09] Howlin' Rays [3:53] It's like story time [5:17] Coming for your lunch [8:13] The genetic thing [10:53] The Exposome [11:29] Multiplicity [12:41] Expression of genes [13:47] Super tight genes [14:17] Camel Tail [16:13] Not the way your genes work [17:28] The less sexy version of the song [19:01] Brave New World [20:43] Idiocracy

SS 104 - Plantar Fasciitis... and Ecstacy Dec 06, 2016

This week Grant and Heavey and joined by Heavey's wife, Coach Nicole, to answer a listener question. Listener Stacey has been dealing with a persistent case of plantar fasciitis for several months...and so have several of her friends. What gives, and how do you overcome this pesky foot pain?? The trio dives deep into what causes plantar fasciitis, at home remedies, proper footwear and rehabilitation exercises for this common condition. On another note, Grant also shares interesting research on MDMA and its positive effects on PTSD treatment. [1:05] One good human [1:58] Bandanas with vaseline [4:08] Even a single dose [4:56] Now you’re playing it cool [7:10] Plantar Fascia [8:29] Poor form or footwear? [10:31] Acute or chronic? [12:46] Supportive shoes [14:23] Getting the right help [17:09] Full submersion ice bath [17:53] Only 45 degrees [20:13] Fixing the fascia [21:38] Not the greatest first step [22:52] Hip and glute exercises [23:17] Supported Band-aid bubble [24:32] The point

SS 103 - Birth Control Nov 28, 2016

This week Grant and Heavey chat with guest Jenna all about birth control...specifically oral birth control pills vs IUD's. The pros and cons are discussed regarding exogenous hormonal therapy as well as the effects of different methods on health and performance. [0:56] Hi Jenna [1:30] Scrotox [1:56] Tight, solid balls [4:19] Camel balls [7:09] The pill... [9:39] Variation [10:10] Chemical imbalance [11:07] Changes in nutrient status [11:55] Vitamin deficiencies and anemia [13:40] IUD's and the Affordable Care Act [17:02] Much worse [17:53] Livin' the dream [21:51] Put a stick up there [22:24] Copper toxicity [25:01] It's a depression [26:30] Insert sweet potato [28:58] We want to be sensitive

SS 102 - The Dark Side of Multivitamins & Energy Drinks Nov 21, 2016

This week Grant and Heavey look into multivitamins...and why they shouldn't be for everyone. Heavey dives into why a daily multivitamin might actually be harmful, the effects of high dose vitamins, and why the vitamins in your energy drink and cheap supplements may not be the answer to resolve deficiencies. After chatting supplements and vitamins, the boys enjoy Talisker Storm Whisky. [1:10] Can energy drinks give you hepatitis? [2:13] 4-5 Energy drinks a day [3:58] Like cocaine [5:24] The whole multivitamin thing [6:21] No benefit whatsoever [9:11] Folate vs folic acid [11:14] Men's vs women's vitamins [12:23] If you're not monitoring blood levels... [14:04] Calcium and atherosclerosis [16:03] Pay increase! [16:44] Give me a call [18:15] Magnesium is tough [18:47] Pump the breaks [19:11] Talisker Storm

SS 100 - Live 100th Episode Q&A Nov 07, 2016

This week Grant and Heavey host a live audience show to celebrate their 100th episode. The boys open up to answer health/fitness/scotch questions from the audience: Can you catch up on sleep? What are the best sources of protein for pregnant pescatarians? What's the best scotch for a novice scotch drinker? Meditation- what's the science behind the practice? Who should and shouldn't supplement with vitamin D? ... And coffee- how much is too much? Tune in to hear about these questions and more. [2:15] Working all the angles [2:41] 2 Years!!! [6:30] What we've learned about scotch and fitness [9:41] Can I catch up on sleep? [11:05] Chemically altered your state of being [14:07] Vitamin D toxicity [15:45] Self-regulation [17:38] Pregnant women and exercise [20:40] Sperm count with exercise and drinking [22:17] Fish intake and mercury [25:09] Best sources of protein for a vegetarian? [28:08] Eat meat and drink scotch [31:02] Scotch and water [34:42] Science-y stuff about meditation [39:03] Coffee- how much is too much?

SS 099 - Why Cholesterol Is Misunderstood Oct 31, 2016

This week Grant and Heavey talk all about cholesterol: the good, the bad, the misunderstood, and why typical cholesterol labwork is missing the whole picture. After chatting lipoproteins, the boys get into the finite details of the perfect Bloody Mary. [2:01] Aka- poopy problems [6:12] Creating cell membranes [6:57] LDL and HDL [7:27] Skurd of water [8:13] The lipoprotein is the ship [10:26] Triglycerides [10:51] When the ship crashes [11:23] Potential heart ache [13:18] LDL particle count [14:19] HDL to total cholesterol [17:09] Family history [18:20] Metabolic dysfunction [19:33] Hyperresponders [24:09] Bloody Mary [24:18] ...And then I met you

SS 098 - Reverse Dieting 101 Oct 23, 2016

This week Grant and Heavey continue with the calorie debate, this time focusing on fixing the most prevalent issue among athletes --> under eating. Heavey discusses the survival mechanisms caused by under eating and long term health consequences. Getting into the details, Heavey explains reverse dieting with a step-by-step approach to incrementally increasing caloric intake, finding maintenance caloric levels, and how to begin a cut. [1:04] Playing with my wood [4:08] Monster mud! [5:18] rsvp@strengthandscotch.com [8:00] Under eating [10:50] Volume of food [11:50] Donuts! [13:11] 1500 to 2500 cals/day [14:01] Again, boning is NEAT! [15:20] Reverse dieting [17:35] Your organs [20:06] Working your way up [21:21] Then you can do a cut [23:20] It depends, it depends!

SS 097 - Conditioning For Sports...What Should You Be Doing? Oct 17, 2016

This week Grant and Heavey discuss how to improve conditioning for sports. Specifically, Grant wants to know how to improve his conditioning for basketball. Heavey breaks down the types of energy systems and shares the best methods to train each system based on the needs of various sports. He also discusses the best tool for training the phosphocreatine system and designs a training plan on the spot for Grant's basketball conditioning targeting the PC system and the aerobic system with the minimum effective dose. Finally the boys chat about the upcoming live 100th episode with Blue Label for all! [2:10] 22 for 22 Challenge [4:49] Conditioning for sports [6:28] Real fast, then slow [7:31] ATP systems [10:06] Improving recoverability [13:01] A common question [13:09] Tabata? [16:06] Planking so hard [18:09] Assault bike or running [19:45] Strength training vs power training [21:00] Minimum effective dose [24:07] RSVP for the live episode!

SS 096 - Calories In VS Calories Out Oct 10, 2016

This week Grant and Heavey dive into the calorie debate... do calories matter? Is quality or quantity more important? Heavey discusses the notion of energy balance and calories in vs calories out, how you can increase your basal metabolic rate and why no two people are alike with their caloric needs. After getting deep into resting metabolic rate and thermic effects of food, Grant shares his new non-scotch go-to beverage- the martini...and how to make the best martini on the block. [2:05] It was a big day for me [4:01] Calories don't matter? [5:10] Why isn't it working now? [7:35] Our bodies have evolved [9:48] Energy stored in food [10:43] FDA food tolerance [13:31] Donuts vs whole foods [15:26] They're all very hard words [16:20] Growing huge brains [18:59] Resting metabolic rate [20:57] Thermic effect of food [21:55] Meat sweats [23:37] A compounding investment [24:21] Boning is NEAT [27:02] 100th Episode [28:12] RSVP! [30:25] A martini to get in the mood [31:38] Is that what James Bond orders? [35:14] The Botanist Gin

SS 095 - Nutrient Timing and Hot Toddies Oct 03, 2016

This week Grant and Heavey talk about nutrient timing. Heavey shares his thoughts on macronutrients and supplements pre and post workout, as well as what you should be eating in the morning and bedtime. He also dives into when you should be taking BCAA's vs whey vs casein, and when to eat your carbs and fat...and whether your pre-workout supplement is a crutch. After getting into the nitty gritty of nutrient timing, it's hot toddy time. [1:54] My recovery drink [3:21] How much you're consuming [5:21] Sufficient amino acids [7:01] Whey isolates [7:49] What about the banana? [10:57] 24/7 protein [13:45] Chocolate pudding casein [14:43] Intermittent fasting [15:42] 30g with breakfast [17:11] Pump you up! [18:03] Hot toddy time [19:27] It tastes like a hug

SS 094 - Your Adrenals... And that Rock in Your Shoe Sep 26, 2016

This week Grant and Heavey are joined again by Mike Ritter, founder of the Result Cult and author of Balance Stress EBook- nominated EBook of the year by Paleo Magazine. Mike talks about the effects of external stressors on the adrenal system and the role of functional diagnostic practitioners in improving health. Both Mike and Heavey share their experiences as FDN providers ...and how a rock in your shoe relates to healthcare. Finally, Grant asks for clarification on the effects of alcohol on the adrenals. [0:52] How you doing, Mike? [1:51] Hangovers twice as bad [2:44] You were our first [4:43] Ebook of the year [5:34] Health vs sport [6:13] Smosh-Fit! [8:22] Functional Diagnostic Nutritional Practitioners [10:46] Metabolic dysfunction [13:05] Hormone balance [14:57] Headspace [15:58] What is adrenal fatigue? [18:13] Catabolic hormone [20:15] Why can't we say CrossFit? [22:02] Fight or flight [23:40] Is there any truth in it? [26:31] BS debates [29:23] A rock in your shoe [34:15] A Grant experiment

SS 093 -Nutrition/Training for Gains and Affordable Scotches Sep 19, 2016

This week Grant and Heavey answer a listener question from IG fan @seabassquats: How to to properly bulk for muscle mass gains. The boys dive into how to address your nutrition for maximal muscle gains, supplements, as well as the number one factor for increasing muscle mass in your training. After diving into bulking, the boys answer another listener question regarding scotch: What are the best cheap scotches on a budget. Grant shares his top recommendations for quality scotches under $30. [0:50] Seeing you look all swole [1:51] Live Episode Nov. 5th! [3:08] Kick his ass seabass [5:24] Lovable freak [7:23] The whole hangry thing [11:21] Start with 10% [13:33] Protein is a big factor [14:37] I think I just burped [15:40] Total volume [16:41] Straight lifting [17:20] Body awareness [19:33] What about supplementation? [20:36] Protein and creatine [23:19] Quality cheap scotches

SS 092 - Shift work, Firefighters, Fitness and Taste Buds Sep 11, 2016

This week Grant and Heavey chat with listener Chad about his fitness. Chad is a 40 year old firefighter and father who is stuck in a strength plateau. He's looking for a training program and lifestyle tweaks to maintain general fitness both for longevity and for his functions as a firefighter. The boys dissect his current lifestyle and training to determine the best training program template, sleep hacks for his shift work and nutritional recommendations to keep him fine tuned without counting macros. After coming up with a plan for Chad's 4 pillars of health the gentlemen get serious discussing Chad's palate- and how he can develop a taste for the nuances of various whiskeys. [0:39] Hi Chad [4:54] To be fit [8:13] Longevity for sure [10:16] German Body Comp Program [14:49] 4 days a week [16:06] Sleep is the other one... [17:02] Shift work is a carcinogen [19:47] Napping? [23:58] Fill our tummies [25:15] The number one factor [27:50] My fitness pal [28:39] I bow to the captain [30:00] How to taste scotch [31:05] Why can't I taste that?

SS 091 - Building A Garage Gym Part 2. Sep 05, 2016

This week Grant and Heavey check in with Arpie and Hrag on their garage gym buildout. The group discusses the equipment purchased, what they are using, how often they're actually training in their garage gym and what they wish they had in their garage. [1:58] Weird [4:48] How much have we saved? [6:17] The routine [7:51] The intensity piece [11:03] Squat stand [14:15] All See's chocolate? [15:53] Hip Thrusts [16:13] You brought sexy back [18:02] Knowing thyself [19:57] Heavier weights [21:16] Nothing makes a wife happier

SS 090 - MacroFuel and Meal Replacement Shakes Aug 28, 2016

This week Grant and Heavey sample a vegan meal replacement shake: MacroFuel. The boys discuss the nutritional content of the shake, the palatability, and who would benefit from consumption. Getting deeper, Heavey discusses his true thoughts on meal replacement, the methodology behind chewing and saliva release, and why we all need to take a chill pill. After chatting meals and replacements, the boys move onto the science behind Heavey's favorite gluten free beer: O Mission. [3:13] Brandon's first meal replacement shake [4:04] Burnt popcorn [6:35] Pre/Post workout [9:19] This is the quickie [11:21] Sous Vide Rib Eye Cap [12:58] I'm salivating [14:31] Clumpy [16:52] Time saving [20:33] Fast food diet deficiencies [22:05] Calm the f down [23:15] Meal hygiene [26:02] We're kinda nerdy [27:31] Bad poopsies? [29:54] O Mission

SS 089 - Cupping Therapy- Placebo Effect or Science? Aug 21, 2016

As a follow-up to last week's episode on the Olympics, this week Grant and Heavey talk about the ancient Chinese practice (and a Michael Phelps go-to recovery method), cupping therapy. Heavey breaks down the practice and discusses whether there is science to back up the results. Diving down the rabbit hole, Heavey shares a variety of studies regarding the placebo effect and the potency of the mind-body connection. After geeking out on studies and sugar pills, the boys enjoy two different Dalmore Scotches. [1:16] November 5th rsvp@strengthandscotch.com [2:57] We are brothers [4:44] Not his jock strap [6:09] I've never been cupped [7:40] Sea monster [8:50] Grant's turtleneck story [10:25] I'm just a guy [13:15] Placebo effect impact [15:30] The mind-body connection [17:42] Ethical conundrum [18:40] ED from sugar pills [20:18] Blue pill and the soccer team [22:01] Big Jesus [24:12] Removing toxins [26:09] It's the most important [26:51] Cup some scotch [27:14] Dalmore 12 Year Highland Single Malt [29:53] Dalmore King Alexander the 3rd

SS 088 - The Olympics Aug 15, 2016

This week Grant and Heavey tackle the Olympics. The boys talk about the addition of newer sports and events to the Olympics, as well as criteria for what constitutes a "sport". Grant shares fun facts about the history of the olympics, what the gold medal is really made of, and why the marathon went from 26 miles to 26.2 miles. Finally, the boys announce their upcoming LIVE 100th episode: at CrossFit 626 in Pasadena, CA. [1:13] An awesome day [2:46] You're the fun guy [6:48] Phelps Gold [9:17] TV is a big reason [10:38] 3.1 billion people [13:53] Only in Rio [18:10] This event [19:19] No real teams [22:25] Gold medals aren't gold [25:55] Saturday November 5th

SS 087 - A Clue in Your Poo: The Poop-Health Connection. Aug 08, 2016

This week Grant and Heavey get personal and talk poo. Specifically, Heavey dives into poop testing and gut health. Heavey shares his experience with fecal testing for his own personal health, his results, and the protocols he has used to improve his gut flora and his overall energy. After chatting dysbiosis, yeast overgrowth and probiotics, the gentlemen talk about the differences between whine storage and whiskey storage. Grant shares his tips to ensure your whiskey is stored in optimal conditions. [1:37] Everybody Wants Some [2:33] I just really love pooping [4:48] Clue in your Poo [6:27] Skidmarks were not sufficient [8:42] H. Pylori [9:49] Insufficiency dysbiosis [11:18] My yeast infection [12:33] Brain function is better [14:36] Prebiotics and probiotics [15:01] Just poop today [18:03] Heat and sunlight

SS 086 - All About Fat Cells Aug 01, 2016

This week Grant and Heavey discuss FAT. Not the macro, but actual fat cells: what they do, the hormones involved. Heavey dives into the meat of caloric deficits for fat reduction as well as the importance of reverse dieting for metabolic health. After chewing the fat, Grant shares the most important ingredient in scotch and renames the 5th pillar of health. [1:01] Feel like a man [2:43] Pop Tarts- YES! [5:06] Leptin [6:51] Diet intelligently [8:05] It's like boiling frogs [9:09]Reverse diet [12:49] Scotch raw materials

SS 085 - Gamification of Fitness... And Life Jul 25, 2016

This week Grant and Heavey discuss the secret behind motivation, both in fitness and life: Gamification. From the gamification of fitness with CrossFit, to gaming habits like productivity or even smoking cessation, the boys run through methods to improve compliance and develop intrinsic motivation to achieve goals. While figuring out how to gamify life, the boys enjoy homemade mojitos with mint fresh from Heavey's yard. [1:53] Origins of the Games [3:14] Gamification [4:58] The community or gamification? [7:07] The brilliance of CrossFit [8:16] The Whiteboard [12:30] 10,000 steps [13:21] Zombies run [15:40] You salivated [17:55] The Seinfeld Method [21:04] Prize at the end [25:12] Little bits of dopamine release [26:50] Mojito muddlin'

SS 084 - What Belongs In Your Warm-Up? Jul 18, 2016

This week Grant and Heavey talk warmups. Grant shares his struggle to warmup before his lifting and basketball and asks Heavey for recommendations. Heavey shares the 3 essential pieces to a warm-up, both for performance and safety. Beyond the basics, Heavey discusses how your warmup should vary based on the activity you're doing. Finally Heavey describes ways to tailor your warm-up to your specific needs and weaknesses. After getting all warm and fuzzy, Grant drops knowledge bombs on Nikka Coffey Malt Whisky. [2:01] It was called a creek [4:13] Rip my trunks [6:25] I got my workout buddy back [7:28] A rhyme and a reason [9:39] Is it like foreplay? [10:49] Douchey [13:03] You like that leg swing [14:13] Monostructural movements [17:10] Step 2 [18:50] Scarred for life [20:15] Sit on Santa's lap [24:24] My butt is fire [26:31] Bands around my ankles [28:20] Or so I hear [30:04] Nikka Coffey Malt Whisky [ 31:24] Coffey was a dude

SS 083 - What Makes A Good Coach Jul 11, 2016

This week Grant and Heavey are joined by producer Alice to talk coaching. Alice recently completed her CrossFit L1 coaching certificate and has started coaching at her local box. The trio discusses the L1 course, challenges with coaching and how to become a better coach and athlete. After coaching chit-chat, they enjoy a glass of Longrow Whisky and discuss peatiness. [2:31] Put a smile on your face [4:10] Full-on coaching [6:02] Usually when someone throws up [9:51] Give 'em the cues [13:01] Brandon's transformation [14:27] A sentimental thing [17:50] Communication [19:18] Getting Ready [21:15] You make my life difficult at every turn [24:55] That's why she married me [26:37] A great coach [27:10] Longrow

SS 082 - 5 Scary Things About Protein... And Why They're B.S. Jul 04, 2016

This week Grant and Heavey take on a Women's Health article: 5 Scary Things That Happen When You Eat Too Much Protein. The boys break down each of these 5 points using nutritional science to cut thru the bs and highlight the real truth behind protein. Heavey also reviews bioavailability and amino acid profiles of various protein sources. After debunking protein myths, the boys discuss peaty young whiskeys and their pallet changes over time. [0:52] I just wanna dance [3:33] 5 scary things [4:56] My mood feels divey [5:53] This gets a little sciency [7:21] Protein? or eat fiber [9:41] The worst [11:13] But it's sciency [13:06] That's what she said [15:11] Beef vs Soy vs Oats [16:38] Animal support [17:33] Making hats! [20:37] Quintessential Peaty

SS 081 - What Should Teenage Athletes Really Eat? Jun 27, 2016

This week Grant and Heavey take on a listener question from Mitch, a high school teacher and track coach: What should high school kids be eating? Heavey and Grant both discuss their own nutrition during their childhood... and the many years it took them to find real food. Breaking it down from their own journey, they discuss the most important foods teens should be exposed to as well as the nutritional needs of a high school athlete. While chatting about grub, the boys enjoy Bowmore the Darkest 15 Year. [2:21] Different than adults? [3:15] That's how my parents role [5:54] Rolling with the homies [9:09] Those vegetables are trash [10:01] Round and getting rounder [11:41] Luckily I turned the corner [13:40] High school athletes [15:29] Tornadoes and BBQ [17:15] Pizza is a vegetable [18:43] The glory days [21:00] Winning and boning [22:07] How to learn about what you're drinking [23:00] Bowmore the Darkest

SS 080 - Sugar... Is it really that evil? Jun 20, 2016

This week Grant and Heavey talk sugar. Whether it's good or bad, Heavey dissects sugar down to it's molecular composition and how each type of sugar affects the body. The boys discuss the research behind sugar and the facts and lack of facts demonizing it. Finally, while sitting beachside, Grant shares his secrets to finding good deals on scotch at the liquor store, regardless of where you live. [1:10] Half a banana [2:31] Foods aren't good or bad [5:00 High Fructose corn syrup [6:29] Uptooken [7:02] Adding bulk to your poop [8:01] Boobs or Booze? [10:23] Addictiveness in rats [12:28] No satiety it that [14:55] Seven bottles of scotch [18:27] Is there a liquor store benchmark? [21:54] Master of Malt

SS 079 - To Meal Prep or Not? Jun 13, 2016

This week Grant and Heavey talk about the most important factor for nutrition success. As a matter of personal priorities, the boys beg to differ greatly on the best way to achieve consistency. Heavey shares his secret to success- weekly meal prep to save time and ensure quality food choices. Grant detests meal prep and has his own methods of a consistent diet of quality food. After hashing it out, the gentlemen further discuss Grant's recent trip to Scotland and his biggest takeaways from multiple distillery visits. [2:33] Doodies [6:05] On Sundays, we prepare [10:30] I'm envious [12:13] Starts the saliva going [14:51] Quick and easy food [15:55] The kitchen is the heart of the home [17:14] Motivation ebbs and flows. [18:32] On the weekdays we ignore eachother [19:41] You in the bathtub [20:59] The biggest awakening [23:52] Want some water with that?

SS 078 - How Well Do You Move? ...With Albert and MAVA Athletics Jun 07, 2016

This week Grant and Heavey are joined by special guest Alberto Galvan, athletic trainer, CrossFit coach and movement analysis guru. Albert talk to the boys about injuries, rehabilitation, and the importance of proper movement for lifelong fitness. The boys dive into MAVA Athletics: a mobile athlete video analysis company where Albert and a physical therapist review client-submitted movement videos, assess movement dysfunctions and prescribe rehabilitation exercises for motor control, strength, endurance and movement issues. While discussing how to move pain free for a lifetime, the gentlemen enjoy Glenlivet 12 year. [2:10] Ye Olde Gym [4:49] Sleeping more makes your ___ bigger [5:39] Because of my wife [6:35] I trip all the time [9:19] I'm staring at their feet, dude [11:52] It's all about me [15:54] MAVA to the rescue [18:51] Movement screening [20:46] It's like Sherlock [23:22] Hoo-mans [25:33] Own what you know [31:44] Pretty boy [34:11] If you want expert feedback...

SS 077 - How The CrossFit Games Changed Everything, With Eric LeClair May 31, 2016

This week Grant and Heavey are joined by Eric LeClair, owner and founder of one of the first CrossFit gyms in Southern California. The boys discuss how the sport of fitness has changed over the last 16 years since Eric first encountered CrossFit, and his last decade as an affiliate owner. From the OG days of beer and buddies hanging out at Aromas, to the present day Reebok CrossFit Games, Eric shares his stories and adventures coaching and running a box. [1:38] 2003 Birth of an Affiliate [3:20] Master of Fitness [4:21] Grant and Heavey hit P90X [4:45] Straight up Jane Fonda [6:30] CrossFit Community Then and Now [8:25] Nicole Doesn’t Miss the Boat [9:23] Team 9 Moms [12:05] Who were the Crazy People CrossFitting in 2006? [13:40] How The CrossFit Games Changed Everything [15:15] Selling Beers and Testing Fitness [21:23] Grant Goest Back to the Fundamentals [23:00] Don’t Tell Me How to Run my Business [24:45] Surprise Phone Call from my Realtor [25:15] Open Up in My Backdoor [27:10] The Negative from the Growth of CrossFit [28:20] Hodor!!!! [29:25] Aesthetics vs. Health [31:20] Don’t Kick Out Rad Coaches [32:55] Working With Kids and Masters [34:00] Going Dry, Cause it Feels So Good

SS 076 - What Level Is Your Fitness? The Level Method With Nathan Holiday May 24, 2016

This week Grant and Heavey are joined by Nathan and Alex from Level Method Gym. Nathan talks about his invention to assess athlete fitness via a system of colored levels. Similar to martial arts, Nathan's level method helps athletes stay engaged in their individual growth via a belting system layered on top of fitness. While discussing white, orange, blue, and purple, Heavey nerds out on its effect on gym owners and coaches ensuring athletes are progressing in their training. [1:34] DUTCH test [3:15] One of the smartest guys I've ever met [6:41] Level Method Program of Athletic Progression (MAP) [10:01] Focusing on yourself [13:13] Everyone has a belt [16:48] Modifying training [19:45] Controlling the coaching atmosphere [22:50] An obsession [25:12] Framework for the program [29:01] A baby goat in the backyard [30:55] Nerd gym owners unite

SS 075 - Have I Peaked? How to Continue Improving with Age May 16, 2016

This week Grant and Heavey discuss a listener question regarding training peaks and aging. Listener Ed has been following the CrossFit Football program, but has recently felt achy and slow. Wondering if this is due to his age, Ed requests advice on how he should adjust his training to continue seeing PR's. In response, Brandon dives into the nitty gritty of health vs performance, athletic peaking and training programs guided by individual goals. While sipping on Tx Blend Whiskey, Grant shares Brandon's greatest moment in Texas... involving a soft-serve machine and a restaurant-filled round of applause. [2:33] We're like, really great [5:07] Blah blah overtraining [7:00] Under-recovering [9:59] Why is that a terrible idea? [11:39] Sh*tstorm of health problems [13:36] Tx Blended Whiskey [16:43] Alcohol, then honey [19:44] Soft Serving

SS 074 - The Missing Pillar of Health...Your Peeps. May 10, 2016

This week Grant and Heavey sit down to further discuss the 5th pillar of health... While Grant is still holding strong that sex should be the 5th pillar, Heavey shares results of a recent meta-analysis on the effects of social interaction (or lack of) on death rates. Knee-deep in Cider beverage consumption, the boys discuss the effects of "placebo friends", social media friends and how a deficient social support compares with smoking in terms of health detriments. While hugging it out, Heavey and Grant share their tasty take on hard ciders. [1:25] BrandonDon [2:23] Sit here, drink booze & get healthy [5:11] Placebo friends [8:45] Suck it [10:54] I just got emasculated on the air [13:03] It's like college all over again [14:27] People at work suck [17:18] A stress coping mechanism [18:41] A big, strong, stiff pillar [19:50] Frufru gut belly [21:46] Austin East Ciders

SS 073 - How to Improve Health by Eating Like an A**hole 25 Days a Month May 02, 2016

This week Grant and Heavey discuss a nutrition article submitted by a listener...from Harper's Bazaar magazine. (No, that's not a typo.) The article references a study from Cell Metabolism on fasting, and claims reducing caloric intake 5 days a month by 50% reduces risk of heart disease and cancer. Heavey gets fired up on the topic with his opinions on life span vs health span and the nitty gritty of the study. After chatting fasting, eating like an a-hole, the lemonade diet and fasting longevity, the boys bring it back to Heavey's favorite 4 pillars of health. [2:11] The Shining [4:58] I'm prepared to be blown away [8:48] Whatever other heart things [9:21] Eat like an a-hole 25 days a month [10:27] Life span vs Health Span [14:05] Boils my blood [16:29] How to maximize return [18:57] Gwyneth Paltrow's whiskey [20:06] Two weeks in Scotland

SS 072 - Who Can You Trust with Your Health? Apr 26, 2016

Episode 72 Show Notes This week Grant and Heavey share more excerpts from their interview with Dr. Kirk Parsley, former Navy Seal, physician and sleep expert. Heavey picks Doc's brain on our current healthcare system and the notion of Health Care vs Wellness Care. Dr. Parsley shares what he learned and DIDN'T learn in med school and the challenges associated with our current medical system. While discussing how financial intelligence and car tires relate to health care, the boys enjoy Deveron 12 year whisky. [3:08] Completely compartmentalized [4:04] They do disease care [8:39] Run this lab. Give this pill. [12:25] Completely failing [13:53] Personal responsibility [16:02] The true value of CrossFit [19:54] You know you're missing a tire [21:30] The Deveron 12 Year Whisky

SS 071 - How to Succeed in the Gym, Boardroom AND the Bedroom with Doc Parsley Apr 19, 2016

This week Grant and Heavey share an interview with Dr. Kirk Parsley, former Navy Seal and sleep expert. Dr. Parsley sat down with Heavey recently for an in-depth discussion on all things sleep, including how it can make your weiner fall off. (True story.) Doc Parsley shares the effects of sleep deprivation on health including blood sugar dysregulation, increased cancer risk, and overall performance decline...in the bedroom and in the gym. After referencing South Park, the gentlemen discuss the effects of blue light and evening electronic use on sleep. Finally, Brandon reviews his experience using Doc Parsley's Sleep Cocktail and its effects on his sleep quality. [3:18] Someone that influenced this podcast [5:52] Sleep is for the weak, right? [11:00] Sleep deprivation to interrogate people [12:39] It's like compounding interest, but the bad kind [13:04] But in 30 years I'll be a millionaire [15:28] Shift work is a carcinogen [17:43] Decreased insulin sensitivity by 30% [22:06] I certainly came easy [25:38] Blue light stimulation [30:56] Sleep helps with ALL of it [33:59] Doc's Sleep Cocktail and the Sleep Cascade

SS 070 - Scrawny to Jacked: How to Put on Lean Mass Like a Pro Apr 11, 2016

This week Grant and Heavey answer a listener question: Listener J.C. is 6'3 ~170# and looking to put on mass. To discuss skinny dude gains, Heavey and Grant are joined by Heavey's training and nutrition client Julian. Julian shares his tips and tricks for muscle gain, food prep, and his secret go-to meal post workout that helped him put on 50 pounds of muscle at 12% body fat. After getting into nutritional nitty gritty, Grant helps Julian find the best unique whisky for gifting. [1:42] Did you win yet? [3:43] Help a skinny guy out [6:32] It's a long story [7:05] 12.4% body fat at 295# [9:31] My sleep schedule became top priority [14:04] Fixed intake regularly [16:29] TDEE [18:56] Take it as seriously as your training [20:56] Tips and tricks [24:11] It's hard work [27:43] Nikka wins

SS 069 - Getting to the Bottom of Autoimmune Conditions...and Heavey's Toes. Apr 04, 2016

This week Grant and Heavey dive into a personal health issue... Heavey's leaky gut and Raynaud's disease. The boys are joined by Heavey's wife and pharmacist Nicole for her clinical expertise to discuss his "purple toes" and the paleo autoimmune diet. They debate epigenetics and the connection between intestinal permeability and autoimmune disorders while sipping mimosas again on the beach in Puerto Vallerta. [2:15] What's going on with your toes, man? [5:30] Fallback diagnosis [6:16] You still kissed them [8:30] Angry guys in your bloodstream [10:30] Permeable gut [11:20] Eff- you toes [16:24] That would actually help [18:50] Do you not like pharmacists? [20:55] Epigenetics [22:57] Toes are falling off [25:10] Poop in my blood [25:45] Paleo autoimmune diet [26:40] Your toes like the beach

SS 068 - The Key to Being Fitter... with Jackie-Boo. Mar 28, 2016

This week Grant and Heavey are joined by Grant's wife Jackie. The trio discusses S.M.A.R.T. goal setting and the secret to achieving your fitness related goals. Heavey and Grant dive deep into Jackie's physique goal to get at the heart of her motivation...and what's kept her from achieving this goal in the past. While chatting goals, abs, and revisiting fitness personality types, the boys enjoy more vacation mimosas with their special guest. [1:52] However... [3:18] Jackie-boo goals [3:55] From I want this to I am this. [5:11] Why we see such a huge failure rate [8:44] What do I need to do? [11:25] How I feel [13:45] S.M.A.R.T. goals [15:50] A Young Lass [17:20] Serious footsies [18:24] Cuddling is my favorite [21:34] Everything's good [22:05] The goal is to keep the goal the goal [25:02] Thriving around other people

SS 067 - Should you work out on vacation? ... With Mimosas. Mar 22, 2016

Vacation = WOD or chill? This week Grant and Heavey are joined by Heavey's wife Nicole, otherwise known as the travel wod queen. Nicole shares her reputation for her consistency with workouts, especially creative vacation wods- anywhere, with any equipment (or lackthereof). The crew discusses appropriate travel wods for different individuals- who should work out on vacation and who shouldn't... and the number one rule of vacation workouts: stress relief. From lunges on the sand, to air squats and burpees on a boat, to canine carries in Hollister Ranch, the group discusses Nicole's most notorious vacation sweat sessions. This episode is appropriately recorded on vacation while sipping Mimosas and enjoying the ocean view. [2:20] If Nicole had a superpower... [4:11] It's my mimosa [8:00] Getting a decent workout [9:08] Back to the pillars of health [10:23] Grant's way to de-stress [11:22] Ironman hydro-boots [14:58] You're pretty outside too [15:41] I tried the hugs [17:48] I have a scrapbook [19:57] You did it and you had fun [20:55] Morning coffee followed by Mimosas

SS 066 - The Secret to Becoming a CrossFit Regionals Athlete Mar 14, 2016

This week Grant and Heavey are joined by 3-time CrossFit SoCal Regionals competitor and owner of CrossFit 626,Pam Eamranond. The boys delve into what motivates her, her current weekly training routine, her history of overtraining, and finally, her secret that puts her at the top of the leaderboard. [1:14] Welcome Pam [2:36] I was there as a spectator [4:15] You don't need to be humble [6:17] It takes more than genetics [9:40] Active recovery and rest days [12:14] Basketball, tennis, waterpolo, swimming [14:49] Surrounding yourself with top athletes [16:52] I haven't checked the leaderboard [19:45] I hate losing more than I like winning [21:25] What's the secret [23:10] I'll get you there Brandon

SS 065 - Paleo for Athletes - Yay or Nay? Mar 08, 2016

In this week's episode Heavey and Grant talk about athlete nutrition: specifically Paleo for athletes. Heavey discusses the biggest problem with Paleo athletes: undereating- which can in turn hurt their performance, recovery, and ultimately their health. Along the same lines, Heavey talks about the most important macronutrient for athletes as well as how to calculate your individual caloric needs. [2:23] Substantially undereating [3:47] Athlete category [4:54] The idea of overtraining [6:26] Girl group [8:41] Replacing with whole foods [9:16] How many calories are you consuming? [9:57] Today I had a muffin [13:03] Harris Benedict [16:54] You resist me [18:20] Glenmorangie Lasanta

SS 064 - The Texas Method Strength Program and Hot Toddies Mar 01, 2016

In this week's episode Heavey and Grant talk about the ins and outs of the Texas Method Strength Program: What this strength program entails, who would respond best to it, and rep schemes involved. Heavey also discusses variations of the Texas Method, the difference between rep schemes for building muscle vs pure strength, and everyone's favorite glute ham raises (for hamstrings like Hercules). After chatting strength cycles, Grant shares his secret flu reliever: the Hot Toddy. [1:56] Close relationship [3:40] Nothing magical [6:10] Strength or muscle? [8:50] 90% of 5RM [10:14] Glute Ham Raises [12:02] Intensity Day [13:15] Intermediate-hood [14:48] You are magicable [16:25] Who should be doing this? [20:15] A weak f... [22:10] Coughing for exercise [23:22] Who can go the longest [24:19] Hot Toddy Time

SS 063 - Intermittent Fasting: Who Should Do It and How to Implement Feb 23, 2016

Heavey is joined by producer Alice for this week's episode to answer listener Jonathan's questions regarding intermittent fasting. Heavey delves into the details of intermittent fasting (IF): What is it. Who should do it. Who shouldn't. Heavey also discusses his personal experience doing intermittent fasting for a year- from less "hangry" moments, to fat loss and muscle gain. Finally, Heavey discusses the timing for intermittent fasting: when you should train, when you should fast, and if there are any supplements required when training in the AM and fasting all morning. [3:15] Listener question: Intermittent fasting and meal timing [4:23] Hormetic stressor [5:36] Where is the depends? [8:20] High stress life [10:40] Squeezing eating... less [11:22] Hangry moments [13:13] Survival mode [16:00] Catabolic activity [17:35] Go water! [20:32] Don't be that guy [22:12] Autophagy and longevity

SS 062 - Nutrition Studies ... And Bourbon Street Feb 15, 2016

This week's episode comes at you from a bachelor party on Bourbon street in New Orleans. Grant and Heavey are joined by groom-to-be and friend Razi, who also happens to be a radar scientist specializing in scientific studies. Razi picks Brandon's brain on the field of nutritional studies: what's solid, what's biased, and why. While living it up in the Big Easy, the boys discuss the #1 problem with nutritional studies, the gold standard of studies, and the theory of "good vs bad" foods. After geeking out on science, the gentlemen recap their weekend of beverages on Bourbon street, their buddy system for weekend survival, and why Brandon sent a lost and lonely Grant pictures of himself eating pizza. [1:17] I'm a scientist [3:14] Everybody's got a study [4:36] Does ice cream cause shark attacks? [5:28] Correlation chaser [7:57] Skepticable [11:15] Bad foods? [13:10] Recall [15:44] Interpreted by journalists [18:08] The gold standard of studies [22:10] Financial influences [23:20] Beverage highlights [26:48] Buddy system

SS 061 - How to Build Out A Perfect Garage Gym Feb 08, 2016

This week Grant and Heavey are joined by fellow fitness friends Arpie & Hrag. After CrossFitting at a local box on and off for 5 years, A&H are ready to turn their garage into their own personal lifting facility...but they need help selecting equipment and planning out their space. Brandon and Grant talk to them about their true motivation for working out at home, their budget, and the essential pieces of equipment they should absolutely have in their garage gym... and their recommendations tally in WAY below the couple's budget. While discussing fitness toys, Basil Haydens Bourbon is enjoyed. [2:51] The garage [3:57] Yoyo fitness [8:43] Bi’s and tri’s [9:50] Netflix and chill [12:45] What’s your home goal? [16:07] Little pieces of fat [17:40] The budget [20:12] Snatching 350 [23:13] The best piece of equipment [25:05] Your interest is interesting [27:25] Folding squat rack [33:19] Versatility [36:40] Two dudes [37:24] My brain just exploded [40:51] Hot & healthy [42:20] Basil Haydens Bourbon

SS 060 - Mahea's Transformation- Inside and Out Feb 02, 2016

This week Grant and Heavey are joined by their friend Mahea. Mahea shares her recent journey from unfulfilled desk jockey to culinary chef- all the while losing 70# in the process. Always inquisitive, Grant probes for her secret: from a strict vegetarian CrossFitter, to a "mostly vegetarian" pastry chef yogi/runner, (yes, in that order) Mahea takes us on her journey of finding her physical and mental strength. While talking transformation, the boys introduce Mahea to Johnny Walker Blue label during this episode...and she's a fan. [1:01] Welcome Mahea [2:01] He was my first [4:45] Mostly vegetarian [6:23] I'm going to need some new bikinis [9:12] Cook it. Lick it. [9:33] Put the meat in my mouth [12:10] Mental health [15:26] I'm in awe of your attitude [16:13] There is no secret [20:09] Is that syrup? [23:51] Confidence factor [26:32] Moment of clarity [28:55] I have 100% control over that [31:43] The year of mental health [34:05] Johnny Walker Blue [35:33] So on Fleek!

SS 059 - CrossFit Injuries with Dr Chung Lim Jan 25, 2016

This week Grant and Heavey are joined by friend, CrossFitter and chiropractor Dr Chung Lim. Chung shares his expertise in treating CrossFit athletes with active release technique (ART) and how it differs from traditional manual cracking manipulations. He also reveals the most common injuries he sees among the CrossFit crowd and how to prevent them. From biceps tendonitis to shoulder impingements, to lower back tweaks, the boys discuss the ins-and-outs of how to take care of injuries...and how Brandon involuntarily skips down the street after his ART sessions. Chung also reveals his secret passion: craft beer drinking. The boys share bourbon aged beer and chit chat about Chung's Craft Beer Drinker's Instagram group. [1:30] Meet Dr. Lim [2:20] Active Release Technique, ART [4:18] My body feels brand new [5:30] Movement + contact [8:15] Shoulder injuries [9:04] Correcting movement patterns [12:01] Legendary [14:27] Scale vs Intensity [16:20] Quacky [19:56] Maintenance work [24:01] Hanger 24 & Bourbon Aged Beer

SS 058 - Is CrossFit Worth It - Part 2 Jan 19, 2016

As promised, this week is an update on one of our most popular episodes: Phil and JV return to the show to talk about their return to CrossFit. Why they left, why they came back, what's keeping them going...and what's different this time around. After discussing the CrossFit circle of life, the boys discuss blended scotch. [2:56] What happened to you? [4:00] Yes. [4:17] I never stopped believing [5:36] Air force filthy fifty [7:32] The biggest driver [11:10] Knowing everbody [11:33] Comfort and friends [12:12] It's like Cheers, Man. [17:18] That's on JV [19:16] The workouts [22:01] Burnt out [25:29] I love it [28:01] That's the magic [30:30] Johnny Walker Black label

SS 057 - An Oldie But Goodie: Is CrossFit Worth It? Jan 12, 2016

This week we're revisiting our most popular episode of the podcast...because next week we'll be checking back in with our buddies Phil and JV. In this episode we dive into whether or not CrossFit is worth it and we do so with two of our closest friends, Jason and Phil. We tackle the pros and cons of the workout regimen as well as talk injuries and six packs. Enjoy! [1:48] Ganging up on Heavey [2:45] What do you mean by CrossFit? What do you mean by worth it? [5:10] What are CrossFit Classes Like? [6:20] Phil & Jason Speak up [7:15] Jason’s Background [10:15] Phil’s Turn [12:40] Different Strokes for Different Folks [14:10] Injuries [16:00] Didn’t Mean to Keep Picking on Moms [17:00] Is it Always Good for Beginners? [20:30] Why Phil, Jason and Grant all Quit [24:10] There is no Universal Solution [24:50] Why Phil & Jason Started in the First Place [27:00] More Banging! [28:30] Best Shape of Our Lives [30:00] Eating Better Too

SS 056- Glycemic Index or Glycemic BS? Jan 04, 2016

Bananas, cookies...Are all carbs created equal? In this week's episode Brandon and Grant discuss the ins-and-outs of glycemic index...what it means, what it doesn't, and whether you should pay attention to the GI index of your carbs. Of no surprise, Brandon has some strong opinions on glycemic index. Heavey shares results of recent research on glycemic loads & cellular and a-cellular carbs revealing GI may not be all it's cracked up to be. After a GI watermelon debate, the boys enjoy a Bruichladdich 21 year single malt scotch whisky. [2:05] The P-cast [4:40] Low on the index [5:35] What's wrong with the model? [7:30] Measuring foods in isolation [10:59] Glycemic load vs index [12:48] High glycemic, high carb ftw [14:25] Cellular vs a-cellular carbs [16:40] Ignore GI [18:00 ] Bruichladdich 21 year

SS 055 - The Best Methods for Measuring Body Composition Dec 29, 2015

What's the best method to measure body composition for fat loss??? Brandon and Grant tackle the above question from listener Shaun who is in search of a (preferably free) method for measuring body comp to maintain motivation. Brandon breaks down the differences between DEXA scans, hydrostatic body fat testing, and bioelectrical impedance. Finally, Brandon reveals a method of assessing body composition and fat loss progress that's completely free. Amongst all of the science, Grant shares his fear of the mirror, and completely unrelated, Brandon talks about his recent encounter with a bear while in his undies. After bear encounters, mirror phobias, and bioelectrical impedance, Grant shares his newfound knowledge of Bainbridge Organic Distillers Wheat Whiskey. bainbridgedistillers [1:13] The bear is here [3:50] Listener question from Shaun [5:17] The gold standard: DEXA scan [6:14] The dunk tank (hydrostatic) [8:29] Bioelectrical impedance [9:55] Hard, not hard [12:10] How often to check body comp [13:20] The free option [14:41] Grant vs the mirror [17:08] How Brandon monitors [18:18] Measuring progress [20:33] Bainbridge Organic Distillers Wheat Whiskey

SS 054 - How to Prepare for the CrossFit Open Dec 22, 2015

Grant joins Brandon in Denver again to talk about coaching athletes for the CrossFit Open. Brandon reveals how he prepares his athletes both in the off season and how his programming changes leading up to February Open season. Energy system training, prioritization of strength training, skillwork and nutrition recommendations are discussed as well as Coach Heavey's #1 tip to make sure you are prepared for the volume required to place well in the Open. While chatting coaching and programming, the gentlemen enjoy Leopold Bros. Maryland Style Rye Whiskey. [1:30] It's coming [3:00] Strength cycle timing [4:10] NFL off-season comparison [5:17] If you're not strong enough... [7:10] Energy systems [8:49] In-season vs off-season nutrition [10:17] Glycolytic and sugar as a fuel [11:52] Building up to the volume [13:04] Does your weakness matter relative to The Open? [13:48] Chest to bar example [15:24] This is the fun time of the year [17:24] Seriously [18:10] Heavey's #1 recommendation [20:35] Maryland Style Leopold Bros Rye Whiskey

SS 053 - Macros Vs Paleo...What should you be doing? Dec 14, 2015

Grant joins Brandon in Denver for this episode as they discuss a nutrition hot-topic: the quality vs quantity debate. Brandon reveals his frustration with the macros crowd and the "if it fits your macros" assumption that donuts and pop tarts are the secret to a six-pack. He also discusses why paleo- even the strict crowd has issues obtaining body composition goals. Finally, Brandon shares the secret to staying lean and jacked: his blended macro-paleo approach that has worked for himself and his clients. Nutrition debate is followed by a review of Leopold Bros, a distillery that Grant and Brandon visited for whisky tasting in Denver. [2:10] Snow-amazing [3:28] Quality VS Quantity [4:30] Total BS [6:15] Fiber allocations [8:40] Nutrients for hormones [11:10] The best step [12:32] 4 avocados [14:00] Nailed it! [14:31] Nutritional advice from instagram [15:32] Don't be a douche [16:13] Leopold Bros Distillery

SS 052 - A Year in the Making... What we've learned in the last 12 months Dec 07, 2015

Grant and Brandon are joined by producer Alice for this special 1 year anniversary episode. In this episode Alice interviews Grant and Brandon to get all of the details... From favorite moments (including when Brandon fell out of his chair on-air), to behind the scene surprises, enlightened learnings, and assessing their weaknesses, the trio delves deep into their last 12 months of growing a podcast and all the accompanying adventures. [2:30] It has been a fun year [4:10] What we've learned [5:40] To better express [7:45] Gooey [8:10] The biggest surprise [9:36] Parasympathetic Mike [11:10] The worst week of the year- the cleanse [12:28] Cabbage soup, beef broth, bone broth [14:00] Chipchunk [15:45] This is yummy [19:52] Favorite episodes [23:10] Half coffee, half water [25:12] New perspectives [26:19] Do you really love me? [27:00] Proud of you dude.

SS 051 - Why Athletes Need A Daily Yoga High Nov 30, 2015

Grant and Brandon are joined by yoga teacher and athlete Bethany Eanes to discuss yoga for mobility and injury prevention in athletes. Bethany reveals the best methods for assessing imbalances, proper warmups for overhead lifting and the #1 stretch everyone should do to improve performance both inside and outside the gym. The trio is joined at the end by Bethany's husband and scotch connoisseur Reid to enjoy Hibiki 17. [1:00] Meet Bethany [2:22] Soccer injuries [4:15] The point of yoga [6:33] What do CrossFitters need? [8:28] Twist your spine [10:10] Fascia warm-up love [11:30] Warming up for overhead movements [13:15] Five minutes every day [14:43] It's my wife's fault [15:39] Assessing imbalances with tree pose [17:00] Eyes closed [19:40] Hot yoga dangers [22:30] Stress- reactive or resilient? [23:17] Tibetan monks in Lulu tights [24:40] Yoginis [25:40] Hibiki 17

SS 050 - Coach Mike Sheridan and why cardio is making you skinny fat Nov 23, 2015

Should cardio have a place in your training? In today's episode Grant and Heavey are joined by guest coach and author Mike Sheridan to discuss the place of cardio within training. Mike offers his expertise on how much cardio should be in your training, and the reasons why strength training should be the #1 priority for both health and body composition. The gentlemen enjoy Forty Creek Canadian Whisky while debating cardio. [3:05] Eat meat and stop jogging [6:45] Young jock football player [7:21] Getting through to your parents [8:50] Low carb paleo+ high fat dairy [10:40] Flavor with fat [12:18] Strength Sensei [12:40] Is cardio making you skinny fat? [15:37] Does cardio have a place? [16:25] The importance of muscle mass for health [17:05] Building cardio without cardio [19:26] Forty Creek Canadian Whisky [22:00] Mike's cocktail: The Buff Russian

SS 049 - How to quantitate your fitness with the Beast Score Nov 16, 2015

In today's episode Grant and Heavey are joined by guest Jason Heidecker, a NASA engineer and the developer of Beastscore.com. Combining Greg Glassman's original definition of fitness with his own engineering expertise, Jason has developed a unique method to analyze athlete fitness across broad modal domains as measurable, quantifiable data...in the form of a scoring system: Beast Score. Jason walks through the development of the scoring system and applications of the system for athletes as well as coaches. While crunching PR's, the boys enjoy Hudson Manhattan Rye Whisky. [1:20] BeastScore.com [2:50] Calculating power [5:47] What is the score? [6:30] Rich Froning's score [7:15] Relative vs absolute fitness [8:30] Your imbalances [9:12] Weakness biased training [10:45] Farmville [14:20] The leagues [17:05] The Iceland advantage [18:50] The nerdiness [19:21] Fitness is like love [22:40] A tool for coaches and athletes [25:00] Rye kick- Hudson Manhattan Rye

SS048 - Is Gluten Really that Bad? You may need to grab a baguette for this one... Nov 09, 2015

In today's episode Grant and Heavey discuss: GLUTEN. Is going gluten-free simply a cool fad or a necessity? Heavey dives into the nitty gritty of gluten, gliadin, FODMAPs, who should absolutely avoid gluten... and who should just chill out. Randomly, Grant also presents gluten-related his theory on Kurt Cobain. While discussing gluten in-and-outs, the gentlemen sip on Auchentoshan Triple Distilled Scotch. [1:35] Quoting the Simpson's [2:30] Lovely-dovey cuddley [5:00] Are you gluten-free? [6:10] Suck it [7:15] It's a protein [8:10] Kurt Cobain was celiac? [9:05] The Gliadin effect [12:30] FODMAPs [14:15] I agree to some degree [16:43] Non-celiac gluten sensitivity [18:30] Don't be scared, be aware [19:45] Macros hater [20:50] I'm drinking oak barrels [23:15] Auchentoshan Triple Distilled Scotch

SS 047 - Heavey's journey to jacked: How to Put on 30# of Muscle in a Year Nov 02, 2015

In today's episode Heavey shares his journey from scrawny "hard-gainer" to jacked by putting on 30# of muscle in a year. Heavey's details of his nutrition, caloric intake, and his training program recommendations for mass are reviewed. (Hint hint, it's not paleo or CrossFit.) While discussing gainz, Heavey & Grant enjoy Nikka Coffey Grain Whisky and Grant shares his keen knowledge on the role of copper and coffey in the distillation process. [1:20] Grant's Gainz [2:40] Skinny Brandon [4:35] 165 to 192! [6:10] You cannot build muscle if you're not sleeping [8:20] Training progressions [11:05] High Rep? [12:30] #1 factor for gains [13:50] Muscle Up / Fat Down [14:00] Food for muscle mass [17:10] Tracking Heavey's intake [18:25] 4,200 cals / day [19:55] The way-back machine [21:55] Banging your training partner [22:35] Nikka Coffey Grain Whisky References: Strength Programs: 5-3-1 Texas Method

SS 046 - Fitness and Personality Testing Oct 26, 2015

In today's episode Heavey and Grant are joined by producer Alice to discuss personality testing and how it correlates to fitness. The trio discusses meyers briggs results and what these results can tell you about your training...and the training that would resonate best with your personality. They also sample Peat Monster Scotch and discuss Scotch Science: single malt and blended malt. [0:45] Hello Alice [2:05] Myers Briggs personality testing for fitness? [3:20] I love numbers & radar & data [5:05] www.16personalities.com [8:30] It depends [9:52] You don't know what it's like [10:22] A dampened version of me [11:21] My personality says I can be a dick [15:33] Committed & conscientious [19:45] Bullsh- [20:10] You're not special [23:00] Peat Monster [24:12] Single malt scotch science [30:01] It's like apple juice [33:10] Introverts unite

SS045 - All You Need is Love? Oct 20, 2015

In today's episode Heavey and Grant are joined by listener Tyler as they debate the 5th pillar of health. Grant has been pushing for sex as the 5th pillar (which should be no surprise) while Tyler feels that a broader pillar of love fits the bill. Heavey isn't sold on either, but argues that social connection is indeed essential for optimal health. Sex, love, spirituality, community, passion, caring for more than oneself... what do you think the 5th pillar should be? During all of this manly introspection, Tyler enjoys his very first Scotch with Heavey and Grant. [2:25] Meet Tyler [2:55] The 5th Pillar [4:00] 4 pillars review [6:05] We need love. [7:20] I'm warm and hard [9:40] Scratch and sniff [10:50] It's like a check engine light [12:30] The Blue Zones [13:30] Love is outgoing and incoming [17:55] Street terms [21:05] I love you brother [25:18] Connection with what? [27:50] My true athletic self [28:50] Wait 'til you get married... [29:45] Spirituality, community, caring [33:10] Tyler's first Scotch: Johnny Walker

SS044 - Movement with Michelle Oct 12, 2015

In today's episode Heavey and Grant are joined by movement specialist Michelle Richards, co-author of the Fitness Revival and co-founder of the Result Cult. They discuss functional movement screening, mobility for athletes, and the effects of sitting (and standing) on your health. Michelle gives her thoughts on running, CrossFit and other forms of exercise as well as her expertise on training methodologies and methods of improving your movement for performance and long term health. [1:00] Drunk hobo? [2:28] Meet Michelle of Result Cult [4:47] FMS- Functional Movement Screen [6:35] What is movement? [7:50] Are you getting healthy at the gym or worse? [8:18] What happens when we sit all day [10:00] What should sitters do? [11:50] Weird hip tilt [12:55] High heels = anterior tilt [15:20] Move Your DNA [16:08] A chronic position is the problem! [17:10] Runners [18:30] Do a bunch of stuff [19:10] Flick yourself in the chest [21:06] 4-point posture check [22:00] Air hump [25:45] Two sips...I've been cheating. [28:23] Yoga thoughts [30:35] Chill the sh*t out. Resources: Website: Result Cult Book: Fitness Revival by Mike Ritter and Michelle Richards Book: Move Your DNA by Katie Bowman

SS043 - Keeping Up With Keto Oct 05, 2015

In today's episode Heavey and Grant dive into the ins and outs of the ketogenic diet. What is it, who should try it, and how to implement the diet into your nutrition. After chewing the fat they sample a Jameson 12 Year Special Reserve Irish Whisky. [0:50] Bobbitt81 thinks we have potential! [1:40] I'm a little fatty-fat [2:22] Keto is all the rage [2:50] A sh*t ton of fat [3:30] Fatty-tosis [4:50] How do I do it? [7:58] I'm a better alcohol metabolizer [8:30] My dad is an ancestor [9:41] Is it healthy? [10:53] Does that mean diarrhea? [11:27] I'm not f*cking sexy yet [13:44] It sounds like Atkins [15:39] Refeeds [16:02] Diabetic ketoacidosis confusion [17:47] Grant's summation of the ketogenic diet [19:32] Jameson Irish Whisky 12 Year Special Reserve

SS042 - Look At All Them Crickets Sep 29, 2015

In today's episode Grant and Brandon discuss alternative protein sources...and sample EXO cricket flour protein bars. They discuss the macro and micronutrient content of crickets, sustainability, top chef, and whether these puppies will become a staple in their diet. Insect sampling is washed down by a pour of Cutty Sark Prohibition Edition Whisky. cutty-sark-prohibition-edition [1:22] Squaby jeep review [2:27] I brought crickets! [3:40] Grant doesn't trust cricket people [3:50] 40 crickets per bar [4:55] More iron! [9:22] Not a lot of protein [9:47] It looks like the inside of a fig newton [10:30] Flattened poop [11:05] It's camping food [13:20] Whisky Advocate [13:56] Cutty Sark Prohibition Edition Whisky References: Exo Cricket Protein Bars

SS 041 - Grant is Fat Update 2 Sep 21, 2015

In today's episode we discuss Grant's journey back to fit and jacked. We discuss his current training regimen, review his nutrition log, and discuss his stress levels. Getting into the nitty gritty, we delve into his recently diagnosed thyroid issues and the treatment recommended by his physician. Heavey geeks out on endocrine lab parameters and discusses the role of carbs to improve his issues. All of this fanciness is enjoyed while sipping on a New York Sour Cocktail. [0:48] Grant is heartbroken & distraught [1:20] Heavey is leaving Grant [3:40] Cbass24 love [4:55] Fatty Fatty [7:00] Reviewing Grant's food log [7:20] The stress of Mr. President [10:35] How are your hormones? [11:45] Man tits [12:35] Thyroid issues [15:10] There's something wrong with you [18:05] Sh*t's complicated [19:30] It's just a supplement [20:48] Addressing the underlying problem [22:10] Eating low carb can f-shit up [22:55] Eating low carb affects thyroid function [24:48] What if it is genetic? [26:05] Grant's homework: Eat more carbs [26:50] F*ck that [28:43] What about alcohol? [29:45] New York Sour

SS 040 - Weight Training for Middle Schoolers with Listener Megan Sep 14, 2015

Episode 40 Show Notes Today's episode involves a conversation with strength and conditioning coach Megan who successfully implemented a middle school strength and conditioning program for local kids in her community. We get into the nitty gritty of her struggles, challenges and successes, as well as her recommendations on teenager motivation and programming. Grant, Heavey and Megan enjoy Maker's Mark Bourbon Whisky for this episode. [1:25] We want reviews [4:50] Megan was impressed! [8:00] How to get kids excited about fitness [8:50] Middleschoolers- eek! [9:50] Grant loves 21-year-olds [11:05] I don't want to lift because I don't want to look like a boy [14:00] Comparing abs = street cred [14:20] Planning training for kids [18:30] Finding role models [21:16] Term papers on Strength & Scotch [22:00] Grant is a stalker, and Megan is hot [22:15] Mountain & Mud [24:18] I keep doing my thing, and I'm not bulky [25:50] Maker's Mark

SS 039 - Does Fish Oil Work? Sep 07, 2015

Heavey and Grant field a listener question and go deep on fish oil in this episode. Fish oil is one of the most popular supplements available, but does it work? Is it something you should use? Find out that and how to make a Manhattan on the latest episode of Strength and Scotch. [1:50] Listener question, what are Heavey approved supplements? [2:38] Supplements are Supplemental! [3:18] Supplement relative to your shortcomings [4:15] Fish oil [6:20] Sensationalism [7:45] What are Omega 3s? [10:15] The boiling crab [11:15] Why we think fish oil is healthy? [13:40] Grant ruined my day [14:15] Nutritional science [16:30] Talk to your doctor [18:10] Whoopsie, margirin [19:20] Jargon [21:15] Consuming fish [22:30] Healthy vs. Not Sick [25:15] Manhattan [26:25] Power to the People

SS 038 - GMO or No? Sep 01, 2015

Today's episode delves into the world of GMO foods. In this episode we discuss current research and arguements for and against GMO. Grant gets passionate as he and Heavey severely run off-topic from bumble bees to Galileo, Eskimos, Heavey for President, and religion. We also shake things up by enjoying a Scotch cocktail: The Rob Roy. [1:15] What did you eat? [2:45] It's complicated. [ 3:28] We're talking Gem-etic [5:25] Down the bumble bee rabbit hole [7:07] Resistance to pesticides [8:43] Changing nature on a dime [11:50] The research isn't there [13:14] Galileo, F-you dude! [15:30] Heavey for President [17:25] A system that promotes bad health [18:50] Inherent = unwashable [19:48] There is no research... [21:05] It is like a religion [23:40] NuSI [26:43] Rob Roy Cocktail Time

SS 037 - Meet CrossFit Games Master's Athlete Mona Aug 24, 2015

Today we’re joined by 2015 CrossFit Games Master's Athlete Mona Latimer (who also happens to be Heavey's mother-in-law and one of his athletes). In this episode we discuss her training from Coach Heavey leading up to the competition as well as her experience as a Games competitor. We chat about her mental strategies in preparation for the week of the Games, her food, Games goodies, and training plans for the upcoming year. We also delve into The Macallan Director's Edition Scotch Whiskey. [3:25] Meet the Mother-In-Law [4:00] From Zero to Hero [7:00] The Turning Point [8:16] The Mental Game [11:10] How to Train Your Mind [12:00] The Hay is in the Barn [15:05] Goodies [18:10] Power Thru It [19:15] Grant is at the Games Every Day [21:05] Heavey's All Time Uber...Marriage Material [21:27] The Macallan Directors Edition Scotch Whiskey

SS 036 - Training the Nervous System with Mike Ritter Aug 17, 2015

Today we’re joined by trainer, author and all around good dude, Mike Ritter. In this episode we discuss a listener question on training and the nervous system. We chat about how to use your rest to improve performance in the gym and how to use HRV to keep tabs on your nervous system. We also get into Mike’s fantastic book, The Fitness Revival… something you should all check out. This episode was powered by Jefferson’s Reserve Bourbon. [2:45] Nervous System [5:00] Mike Ritter [5:50] Inconclusive [7:00] Mike’s Background [10:10] Listener Cassandra’s Question [10:50] Training is Modulation of the Nervous System [12:30] The Balancer to the Sympathetic [14:50] Clues that you’re Sympathetic Dominant [15:30] Meditation [16:00] Diaphragmatic Breathing [19:10] Mike Says “It Depends” [20:20] Heart Rate Variability [23:15] Trend Line in Training [29:00] Jefferson’s Reserve Bourbon

SS035 - Little League to Pro Baseball with Chris Cunningham Aug 11, 2015

Strength and Scotch goes to the Sierras. This episode was recorded on a camping trip in the Jenny Lake Wilderness area. Grant and Heavey chat with long time friend Chris Cunningham about his experiences playing baseball. From coach’s pitch to the major league draft, we cover it all - and we do it while kicking back some Willet Bourbon. [1:50] We’re Camping [2:30] Email Grant… Please! [3:20] Reconnect NOT Disconnect [4:10] Chris Plays Ball [7:28] When Did Training Enter the Mix? [9:20] D1 Baseball [11:15] Training in College [12:50] Chris Gets Drafted [15:13] I Caught the Shit Out of the Ball [17:20] Performance Enhancing Drugs [19:48] Saggy Tits [20:35] Ladies! [24:00] WiIlet Bourbon

SS 034 - Cage Free, GrassFed, Organic Meats - Are they Worth it? Aug 04, 2015

Is grass fed beef worth it? What’s the difference between cage free, free range, pasture raised and organic eggs? Does organic matter with dairy? Today we dissect all of these questions submitted by listener Phil - who will receive a free Strength and Scotch t-shirt for having his question featured on the show. [1:08] Grant’s Plane Sleep Cocktail [1:40] Podcast Conference [3:45] Listener Phil’s Question on Meats [4:15] Wait a Minute… Organic Fruits and Veggies! [5:40] Fat Content and Chemical Storage [7:00] Damn Marketing Again! [7:25] Eggs: Cage Free, Free Range, Pastured, Omega 3, Organic… which one? [9:30] Dinosaurs! [13:25] Saving Some Monies [14:40] Chicken Flavor - Air Chill [15:40] How about the Cows? [16:50] Fish Oil Supplementation [18:30] Corn Finished? [19:20] Feedlot Activity [21:35] The Safest Choice [22:20] Observational Studies [23:20] When Do We Need to Focus on Grassfed and Organcis? [25:00] Monkey Shoulder

SS 033 - Is Lifting Dangerous for Kids? Jul 28, 2015

Is it safe for kids to lift? Can it stunt their growth? How do you find a quality kids program? We hit all of these points in response to a listener question today and also check in on how Grant is doing with his food log. We also enjoy a very nice pour of Triple Smoke Whiskey. [1:15] No Booze Makes Grant a Sad, Sad Man [1:50] Grant’s Nutrition Log [2:55] Heavey Loses It [5:10] Kid’s and Lifting Listener Question [6:15] Where Does the Idea that Lifting Stunts Growth Come From? [7:50] Recent Studies [8:45] Type of Training for Kids? [10:00] Injuries in Kids from Weight Training [12:10] Top Sources of Injuries to Kids in the U.S. [13:45] Kid’s Mobility [14:35] Bone Density [15:00] Sports Performance / Injury Prevention [15:35] What’s a Good Kids Program [16:35] Resistance Training vs. Weightlifting [18:30] Corsair Triple Smoke Whiskey

SS 032 - Protein Supplementation and Post Workout Concoctions Jul 21, 2015

Do you need a post workout shake? What belongs in that shake? Is there a difference for males and females? Today we dive into a listener question and cover everything protein supplementation related. Whey vs. Casein vs. Soy and Concentrate vs. Isolate vs. Hydrolyzed. All of this while we drink a highway bottle of Cutty Sark. [3:00] 10 out of 10 [4:15] Bryan Edwards’ Listener Question [5:40] Protein Supplementation for Body Composition [6:20] Is the male and female protein requirement the same? [8:50] Is there really a post workout window? [9:45] Who is the post workout shake good for? [10:45] It’s all about recovery [12:30] Recommended post workout shake [14:40] Whey vs. Casein vs. Soy vs. Egg White Proteins [15:50] Concentrate vs. Isolate vs. Hydrolyzed [18:15] Forget about the shake and eat steak! [21:00] Soy and Man Boobs [22:15] Protein on the go [23:00] Hardboiled Eggs and Farts [23:15] Grassfed Protein [25:20] Now what about Bryan? [26:30] How much protein for performance? [28:25] Cutty Sark

SS 031 - Nutrition, The 4th Pillar O’ Health Jul 14, 2015

Today’s episode dives head-first into Heavey’s fourth pillar of health- Nutrition. Heavey breaks down the world of protein, vegetarian thoughts, and hydration while Grant grills him on veggie, nut, and fruit myths. All of this while enjoying a pour of Glenfarclas 25 Year Old Scotch. [1:33] Pillar O’ Nutrition [2:30] Diet is a 4 Letter Word [4:20] The Priority [5:30] Not All Protein is Created Equal [6:10] Change Your Shit [8:05] Why is Protein Important [9:10] Protein Intake Goals [9:25] I’m Not a Doctor, but that’s Not True [11:00] Breakfast [11:30] Water Me [12:08] Water Math [13:00] Could That Be Why I Fart So Much? [14:55] Food Quality- the Grocery Store Perimeter [16:20] Steve Jobs the Fruitarian [17:20] Shut Up [19:05] Heavey Hates Cauliflower [19:30] Salty Nuts [21:30] Drawing Pillars and Pyramids [21:50] Carbohydrates [23:10] Shirts! [23:50] Gluten is silly [24:30] Scotch is Gluten Free- It’s Science [25:10] A Special Scotch- Glenfarclas 25 Year Old

SS 030 - Grant is Fat, Part 1 Jul 06, 2015

Grant gets real in this episode of Strength and Scotch and discusses how he’s let his fitness go over the past year. Heavey grills him on his exercise, nutrition and lifestyle factors and then they come up with a plan to get him back in shape. This will be a fun recurring series as we get Grant back to sexy. We discuss all of this over some Redbreast Irish Whiskey. [1:54] Our Friends Counterparts [2:40] Grant is Sad [3:50] Drinking Special Occasions [5:40] Height/Width/Age [7:05] Current Exercise [9:00] Medical History [9:25] Lifestyle [13:30] Poopies per Day [16:20] Diet [21:00] Grant’s Prescription [27:16] Redbreast Whiskey

SS 029 - Women Be Crazy Jun 30, 2015

In today’s episode we’re joined by Heavey’s wife Nicole and we chat about all the crazy notions associated with women’s health and fitness. If you’re a lady and you’ve be struggling to attain your body composition goals, this is a great episode for you. While chatting all things lady we enjoy the Double Wood from Balvenie. [1:34] Chicks Be Crazy [2:30] Nicole’s Background [4:00] Run a lot, Eat Nothing [6:00] Lifting Increases Caloric Demand Daily [6:55] Why Still Run? [7:40] Relationship for Food [8:30] Focus on the Protein [9:25] How Much Should you Eat? [10:50] Heavey’s Cycle [12:50] Won’t I get Jacked? [14:55] Grant Wants to be Toned [16:05] Empowerment [17:40] How Many Calories? [21:20] Start with the Protein [26:50] Balvenie Double Wood

SS 028 - Which Online CrossFit Program Should I Do? Jun 22, 2015

Today we dive into a listener question. Bryan Edwards asks, which online CrossFit program will help him toward his goals. So, we chat about some of the most popular programs out there. This while we enjoy a Lagavulin 16 that producer Alice kindly gifted Heavey for his birthday. [2:00] Question from Listener Bryan Edwards [3:10] Should you Follow an Online Program? [3:45] Observed vs. Unobserved [4:45] Call me The Lone Wolf [5:30] Personalized Programs [6:29] Grant was my First [8:30] Online Programs [10:00] Main Site [11:10] OPT / OPEX [13:55] Outlaw [15:40] Invictus [18:45] Body Comp / Performance / Longevity [20:00] What Should Brian Do? [23:05] Lagavulin 16

SS 027 - Skipping this Makes you Fat and Stupid Jun 15, 2015

Today we cover one of the underdog pillars to your health, sleep. How much should you sleep? How can you improve the quality of your sleep? What is the true impact of depriving yourself of sleep? Find out today on Strength and Scotch. We also enjoy Jura Brooklyn while chatting. [1:20] Balls to the Face [1:50] Review of the Pillars [2:45] Foreign Dog and No Wife [4:00] Caffeine and Sleep [5:20] Does Booze Help you Sleep? [5:50] Why is Sleep a Pillar? [6:40] Shift Work, Carcinogen? [10:30] Is 8 Hours the Right Amount? [14:00] Sleep Before Midnight [15:00] Sleep Hygeine [17:40] Why Won’t You Sleep? [20:10] Camping! [21:15] Jura Brooklyn

SS 026 - How To Exercise For Health Jun 08, 2015

In this episode we dive into the exercise pillar of health. Learn the priority in your training for lifting, running, etc. if your goal is overall health. We discuss this over a very distinct single barrel bourbon from the Buffalo Trace Distillery. Enjoy! [2:40] The Four Pillars [3:40] Running & Strength Training [7:10] Eating, Driving & Pooping [10:00] The Treadmill Desk [10:40] Walking for Water [12:00] That’s Sad [13:05] Can’t Wipe Your Ass [13:55] It’s a Tool [14:45] SMR in the Shower [15:30] It all Comes Back to the Toilet [16:30] Pouring Gas on Your Metabolism [17:35] Where Aerobics Fit In [18:00] Just the Tip [19:00] Single Barrel Bourbon - Buffalo Trace Distillery

SS 025 - Diabetes: Does Anything Other Than Insulin Help? Jun 01, 2015

Diabetes affects a huge percentage of the population and is growing at a fast rate. Today, we are joined by two guests to discuss the ins and outs of diabetes and some of the things you can do to mitigate the effects of the disease. While chatting about diabetes we enjoy Ardbeg Uigeadail. [1:00] Two Guests: Framer & Nicole [1:58] Nicole’s Background with Diabetics [2:45] The Failure of the Diabetic [3:00] Type 1 vs. Type 2 [6:40] The Problem with Elevated Blood Sugars [8:00] Loosing Your Feet and Going Blind [9:00] The Insulin Pump [10:50] Insulin Sensitivity [12:00] Glucose Storage [13:25] Running vs. Strength Training [14:35] Watch your Carbs [15:20] Our Glucometer Experiment [17:10] Grant is a Baby [20:15] Coors vs. The Hard Stuff [21:00] Is Grant Diabetic? [22:20] Insulin = Store; Glucagon = Release [23:00] Booze and Diabetes [26:55] Disclaimer [28:20] Ardbeg Uigeadail

SS 024 - Get Inside of Grant’s Head May 25, 2015

Payback time for Grant this week. He put Heavey on the spot a few weeks ago, so we turn the tables on him this week. Get inside his head and find out what makes him tick. Why is he so inquisitive? Why is he interested in health? Why does he drink so many booze? All this with the very enjoyable Johnnie Walker Double Black. [1:30] Grant is Resistant to this Show [2:30] So many Booze [3:50] Grant Digs [5:00] Stoner [5:35] Why Grant on the Podcast [6:40] Grant just Hasn’t met an Introvert Yet [8:10] Heavey Rocks in the Corner [10:40] Grant’s Fitness Journey [11:45] Cindy [12:30] Rock Climbing [13:10] Sailorfit [16:40] Swans in Austin [17:50] Heavey is Special [24:40] Johnnie Walker Double Black

SS 023 - Is Organic Worth It? May 18, 2015

Is spending the extra money on organic worth it? What exactly does organic mean? Is it really healthier? We dig into everything organic on this episode of Strength and Scotch. All of this while we enjoy a Sherry Cask Macallan Scotch. [2:20] Heavey’s Reluctance to do this Episode [3:05] What Does Organic Mean? [4:00] Organic Doesn’t Mean Pesticide Free [5:45] USDA Enforcers (or Criminals?) [6:20] How to Get Good Organics? [8:00] Are Organics Healthier? [10:50] The Trouble with Scientific Studies [14:30] Who Volunteers for the Round-up Experiment? [19:40] Can’t Afford Organic? Eat a Bagel. [20:20] Heavey’s Not Touching GMO with a 10 ft. Pole [22:00] Macallan Sherry Oak

SS 022 - The Underrated Key to Health May 12, 2015

It’s not a sexy topic, but it is likely the thing you’re overlooking in your health. Managing stress can make you skinnier, give you bigger muscles and just make you all around happier, Found out how on this episode of Strength and Scotch. We manage our stress very well during this discussion with an Ardbeg 10 Year Scotch. [2:00] Isn’t Stress Just an Emotional Thing? [3:30] Fight or Flight vs. Digest and Rest [5:20] No Piss or Digestion When Chased by a Lion [6:30] Stressors [7:45] Isn’t Exercise a Stress? [8:20] The Chronic [9:00] Chronic Stress [11:20] Being Stressed Makes you Fat [12:00] Quit your Job [12:45] Pregnenolone Steal [13:00] High Stress Equals Low Testosterone [13:50] How to Manage your Stress [15:00] But I don’t want to manage my stress [16:30] Heavey’s Adrenal Function [19:45] Habit of Booze [21:20] Ardbeg 10 Year

SS 021 - The Worst Week of Grant’s Life a.k.a. The Master Cleanse May 05, 2015

Alice joins us today to talk about the worst week of Grant’s life… the week he did The Master Cleanse. Heavey also did the cleanse though is slightly less dramatic about the experience. In this episode we discuss the reasons why people do cleanses and if one might make sense for you. We washed it all down with a Rusty Nail, the first featured whiskey cocktail. Enjoy! [1:00] Heavey tries something new [2:05] Poopies [3:25] Why Would you Starve Yourself? [4:15] 344 kcal’s / day [5:10] Another reason for Grant to hate Heavey [7:00] Should you Cleanse? [8:30] Hippie Bullshit [9:45] The Results [12:15] Grilled Cheese [14:00] The One Bite of Tomato [15:42] Actually do Eat Animal Protein each Meal [18:40] Just a Spoonful of Salt [21:30] Health is not achieved from a 6 week program [22:25] Whiskey plus Whiskey [23:00] A Rusty Nail: Whiskey Cocktail

SS 020 - What is Healthy? Apr 27, 2015

Ask ten people what it means to be healthy you’ll get ten different answers. In this week’s episode we distill down what it truly means to be healthy and the things that you can do to maximize your health. One of which is not enjoying the Rye whiskey like we did :) [1:15] Crackers! [2:05] What Does Grant Think is Healthy? [4:15] My College Essay [4:20] Definitions of Health [6:05] Grant’s Joke Fail [8:15] WHO let that owl in? [10:20] Health is balance [13:00] Giving it everything you’ve got, is that enough? [13:50] Grant’s 3 legs vs. Heavey’s 4 pillars [15:00] The four burners [16:00] What’s the goal of health? [18:50] Rittenhouse American Rye

SS 019 - BJJ and Golf Training with William from Essex Apr 20, 2015

Strength and Scotch goes international! Today we chat with Essex-based strength and conditioning coach William Wayland. William specializes in working with fighters and golfers. We talk to him about training, functional movement and the similarities between golf and MMA. All of this is washed down with some Bushmills in honor of William’s Irish wife. [3:20] Welcome William From Essex [4:45] Role of Strength and Conditioning in MMA [6:21] William’s Background [7:50] MMA and Golf aka Rotational Power Sports [10:24] “Functional Training” [12:05] Grant Plays Dumb [14:44] What I’m Doing is Right [16:34] Most Common Misperception in Training [18:28] What’s Holding People Back in their Training [21:35] Beginners vs. Advanced [24:11] Bushmills [26:30] Triple Distillation

SS 018 - Say Hello to my Little Friend (or Alice) Apr 13, 2015

Today we’re joined by a very special guest, our producer, Alice. We talk about her contribution to this show as well as her background in fitness. This conversation was brought to you by Johnnie Walker Blue Label. [1:00] Our Most Special Guest [1:30] We All Love Each Other [2:20] Heavey Gets First Billing… Suck It! [3:30] Alice Can Throw the Weights Around [4:30] Alice Goes Through the Baseline [5:20] 45:13 [6:50] 8 Minutes [8:30] Physicalize!!! [9:50] Almost Professional [11:00] We Love Alice [12:30] Educate Through Engagement [13:15] Michael Healy [14:30] What is Peat? [17:30] Sheets!!! [18:30] Blue Label

SS 017 - Carb Backloading and OGB Apr 06, 2015

In this episode we talk to our good friend OGB about his experiences with the very popular carb backloading diet. We cover how he managed to drop his body fat percentage down to 8% and then screw it up and gain a bunch of fat. This, while we sip the very popular Glenlivet. [0:42] Rock Chalk! [2:00] Grant Looses Too [2:25] Origin of OGB [3:30] Carb Backloading Experience [5:30] Is it Healthy? [6:30] Strength vs. Density Protocols [7:21] OGB’s First Result [9:18] Attempt #2 [11:30] What Went Wrong? [14:10] Backloading with Good Foods? [15:15] Burn! [17:30] Shout Out to Mama’s In South Pasadena [19:20] Grant Spends Time Alone in his Room [20:40] It Depends! [21:45] Regionals For Old People? [22:40] Glenlivet 12 [23:30] Scotch vs. Bourbon [27:45] Crackers References Backloading Book 5/3/1 Episode

SS 016 - Cassandra, the 40-Something CrossFitting Mom Mar 30, 2015

In our episode on “Is CF Worth It,” Heavey kept mentioning the 40-year old mom demographic… and that stirred up some emotions on Facebook. So, we brought a mom onto the show to discuss her experience. In this episode we discuss Cassandra’s experience in CrossFit over the last two years. Her big change in body composition. And her keys to success. We also enjoy a very fine 12 year Bowmore Single Malt. [1:00] Heavey Gets Called Out by Kick Ass [3:00] Mobility in 40 year old Moms [5:09] Cassandra’s Body Composition Improvement [7:45] Does Mature Mean Old? [9:20] Bed Time or Exercise Time? [10:45] Which Phil? [11:45] How to Make Sure You Don’t Do Stupid Shit [13:45] Gold Stars for Form [15:00] You Don’t Have to Loose Muscle as you Age [16:30] Cassandra Takes Things into Her Own Hands [18:15] The Key: Have your Own Compass [18:45] Progression in Fitness [22:00] Bowmore 12 year scotch Resources mentioned: SS012 - Is CrossFit Worth It? http://www.heaveyduty.com/2015/03/ss-012-is-crossfit-worth-it/ Heavey's Post of Testing, Training and the Internal Governor http://www.heaveyduty.com/2014/06/training-testing-and-why-you-should-know-the-difference/ Pull Up Program Cassandra is Following http://boxlifemagazine.com/training/conquering-your-first-strict-pull-up

SS 015 - Why, Heavey Why? Mar 23, 2015

In this episode you get a chance to learn a bit more about one of your hosts, Heavey. We dive a bit more into his background. Discuss why he does the things he does. And we enjoy a delicious Hakushu whiskey from Japan. [0:48] Heavey is Terrified [1:55] What Motivates Heavey? [2:10] Not the First Time Heavey has been Compared to McConaughey [3:00] How Heavey got into Fitness [4:20] Mrs. Heavey (she loves being called that) [7:40] Trying the Low Cal / Running Route [8:15] I Feel Good [9:50] Feelings [11:00] Thriving on Helping Others [12:20] Better Currency Than Money [13:20] Hakushu

SS 014 - Coach Erwin Regidor on Connecting with Clients Mar 15, 2015

The second part of our discussion with Coach Erwin Regidor. Last time we talked about his experience coaching in Shanghai, this time we discuss what it means to be a good coach, focusing especially on Erwin’s uncanny ability to connect with clients. This episode was powered by a Lephroaig 10 year Scotch. [1:30] Erwin and Heavey’s History [2:45] Erwin Weighs In [3:40] How to Start on the Right Foot with Clients [4:40] Certs don’t Mean Shit [5:40] Grant is Confident in the Reach of our Show [6:45] Practice What you Preach [8:50] Make the Client Feel Like They’re the Only One [9:50] Heavey’s Pitch for Erwin [11:43] The Client’s PRs are His PRs [12:40] He Cares [13:40] Booze in CrossFit [14:40] Heavey is a Robot Again [15:15] Transitioning from Friend to Coach [17:08] What is a Coach? [19:40] How to Get Started in Coaching? [22:30] Sorry Scientology [23:00] Heavey Headbands [23:45] Grant is a Diva [25:40] Lephroaig 10 year

SS 013 - Strength in 5/3/1 with Brendan Hufford Mar 09, 2015

Fellow podcaster and admirer of the squat joins us to discuss Jim Wendler’s 5/3/1 strength program and the results of implementing it within his high school sports programs. [1:45] Heavey is akward [3:00] Entrepreneurs and Coffee [4:40] Brendan: Strength & Conditioning Coach [5:45] Strength & Conditioning - The Unfair Advantage in School Sports [8:15] Jim Wendler’s 5/3/1 for Football [10:45] Collegiate Strength Training [12:15] Wendler’s No Bullshit Attitude [14:00] We Want Statistics [15:00] Erratic Lifting in Kids and Snapchat [16:00] Overuse Injuries in Kids [20:50] Where to Find Help [24:00] Have Fun in the Gym [25:50] Give me a Kick in the Mouth [30:30] Grant Pats Himself on the Back

SS 012 - Is CrossFit Worth It? Mar 03, 2015

In this episode we dive into whether or not CrossFit is worth it and we do so with two of our close friends, Jason and Phil. We tackle the pros and cons of the workout regimen as well as talk injuries and six packs. Enjoy! [1:48] Ganging up on Heavey [2:45] What do you mean by CrossFit? What do you mean by worth it? [5:10] What are CrossFit Classes Like? [6:20] Phil & Jason Speak up [7:15] Jason’s Background [10:15] Phil’s Turn [12:40] Different Strokes for Different Folks [14:10] Injuries [16:00] Didn’t Mean to Keep Picking on Moms [17:00] Is it Always Good for Beginners? [20:30] Why Phil, Jason and Grant all Quit [24:10] There is no Universal Solution [24:50] Why Phil & Jason Started in the First Place [27:00] More Banging! [28:30] Best Shape of Our Lives [30:00] Eating Better Too

SS 011 - How to Paleo on the Cheap Feb 23, 2015

Today we answer our first listener submitted question. Josh asks, “How do I eat Paleo on the cheap.” We dive into this question while enjoying the ubiquitous Johnnie Walker Black. Have a question you’d like for us to feature on the show? Head over to strengthandscotch.com to submit it. Cheers! [0:45] How to Submit a Question [2:00] Listener Josh Asks his Question [3:00] What is Paleo [5:40] Dollar Menu [7:30] Prioritize your Funds! [8:15] Organics and In Season Purchases [9:50] Dirty Dozen & Clean Fifteen [10:30] Grant is a Farmer [11:00] Heavey Purchases Cows from the Ranch [12:30] Do you need Grassfed? [13:30] Add the Fat! [13:45] Is Paleo Expensive Article [14:40] Calories per Dollar [16:20] $12/day on the Ground Beef Diet [17:45] Grant Exposes the Heavey is a Robot [18:50] Johnnie Walker Black [22:00] Johnnie Walker Tasting Events Resources mentioned: Dirty Dozen & Clean Fifteen http://www.ewg.org/foodnews/ Robb Wolfs Cheap Paleo Post http://robbwolf.com/2011/09/21/paleo-is-expensive/

SS 010 - Fitness in Shanghai with Friend and Coach Erwin Regidor Feb 17, 2015

Coach Erwin Regidor joins us to discuss his experiences as a CrossFit coach in China at one of the first affiliates in Shanghai. We talk about everything from the language barrier to tiny feet while enjoying 10 year Ledaig. [1:00] Who is Coach Erwin [1:50] What is Different in Shanghai? [3:00] How Many Affiliates in your Town? [4:20] Erwin likes to get Oiled up [5:50] Language Barrier [8:20] High Five - The Universal Language [9:55] The Challenge in Getting Locals Involved [11:00] We have a Mascot for the Show Now [12:20] What’s up Alfredo [13:50] How Does the Language Barrier Improve Coaching [15:40] CrossFit is CrossFit Anywhere [16:20] Is Fitness a Big Industry in Shanghai? [19:30] Women’s Perception of CrossFit in China [23:00] Tiny Feet [24:35] The Three Pillars of Strength and Scotch [26:10] Squatting Toilet [27:45] Erwin has a Strong Tinder Game [28:35] We Sample Ledaig 10 Year

SS 009 - Was Alzheimer's Reversed? Feb 05, 2015

An interesting study (link below) out of UCLA shows reverses the symptoms of Alzheimer's in nearly all patients through diet and lifestyle interventions alone... is this for real? Well, the study was very small, but the results were promising. Learn more about this promising research along with our impression of the Trader Joe's 10 year single malt scotch. [0:45] Grant gets personal [1:30] The Study [3:00] Why isn't this bigger news? [3:55] Type 3 Diabetes [5:00] What were the interventions? [5:30] Fish oil son! [7:30] The Symptoms of Western Medicine. [9:20] Why don't we treat people as a whole? [10:50] Eat. Sleep. Move. Vitamin D. Fish Oil. [11:20] Trader Joe's Supribes us! [12:10] Alice didn't fix it :) Resources mentioned: CNN article Grant found http://www.cnn.com/2014/12/08/health/alzheimers-reversal/index.html?hpt=hp_bn13 Full study referenced in CNN article http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4221920/

SS 008 - Supplementing with Creatine: What, Why and How Feb 01, 2015

How to supplement with creatine. Is it dangerous? Why you may want to use it. Is it just for strength or can it aid with endurance? How to use it? And what type do you need to purchase. This and yummy Macallan 18. [0:55] What is Creatine [3:00] Can it Help with Endurance Athletes? [3:20] Is there a Downside to Supplementing with Creatine [4:20] Check out the Research here on my website [link] [4:50] What Creatine Does for the Athlete [6:40] Water Retention [7:30] Which Athletes Shouldn’t Supplement [9:00] What if I have Kidney Issues? [9:55] What Type of Creatine http://www.heaveyduty.com/ss-creatine [11:20] How to Supplement with Creatine (cycling, loading, etc.) [12:45] Can You Get Enough Creatine through Real Food [14:20] Macallan 18 year [15:50] USDA Prime Beef

SS 007 - The Great Gear Debate with Paul Lee Jan 26, 2015

We are joined by CrossFit coach and friend Paul Lee for our first ever guest show. Listen in as Paul and Heavey discuss the pros and cons of gear in fitness. Also, we had a lot of Glenlivet while recording this one. [0:30] Paul Lee Intro [2:00] Gear [3:00] 95lb Deadlifts with a Weight Belt [4:00] Heard Mentality [5:00] The Ocho [6:30] The Weight Belt [12:00] Paul Fills Out His Designer Jeans [13:20] What about the Headband? [14:40] Bearing bar [15:55] It All Comes Down to Coaching [18:00] Glenlivet 12

SS 006 - How to Use Caffeine to Enhance your Training Jan 20, 2015

In this episode of Strength and Scotch, we cover how to effectively use caffeine to enhance your strength and endurance training. Including how much, how often and even a discussion on the impacts to overall health. All of this while we enjoy the Highland Park 12 Year. [0:30] How Awesome We Are at Basketball [2:20] Grant’s Caffeine Addiction [3:30] Who Knows Latin? [4:40] Caffeine Potency [5:00] How Often to Consume Caffeine [7:20] Grant’s Existential Crisis [9:10] Caffeine Makes Working Out More Enjoyable [11:00] How Much Caffeine and them Mili-gams [12:45] We ain’t Doctors [14:10] Caffeine and Cortisol [15:30] Highland Park 12 Year Scotch [17:23] 22 is the Sweet Spot [17:50] Email us info@strengthandscotch.com Studies Mentioned: 1) Increased Power Output http://www.ncbi.nlm.nih.gov/pubmed/21157384 2) Improved Endurance Performance http://jap.physiology.org/content/93/4/1227.full

SS 005 - Get Strong with Tempo Training Jan 08, 2015

Learn all about tempo training and why you should incorporate it into your lifting regimen. Also learn how the Japanese know how to make them some whiskey when we review the Hibiki 12. P.S. sorry guys and gals, we had a bit too much before this one… this is what happens when we record too many episodes in one sitting. [0:50] What is Tempo Training? [1:10] Eccentric / isometric / Concentric [1:55] Back Squat Example, Tempo - 4011 [3:30] Using Tempo to Work Positions [4:40] Why People Talk Shit on Tempo Training [5:30] Tempo Training for Advanced Lifters [6:30] Should we Always use Tempo Training? [7:20] What does X mean in Tempo Training? [8:20] Shout out to Poliquin Principles [8:40] Tempo for Absolute Strength vs. Muscle Growth [9:58] What About Movements that Start with the Concentric (e.g, pull ups) [12:30] 12 year hibiki

SS 004 - Tracking Food with MyFitnessPal.com Jan 08, 2015

Why tracking is a great first step to improving your nutrition and how to do it with MyFitnessPal. We also sample Bulleit Bourbon (many times) and don’t log it in myfitnesspal. [1:00] Why Track Food? [2:30] How Long do you Need to Track to Establish a Baseline? [3:35] The First Topics Heavey Looks at With Nutrition Clients [5:40] Everything Within Nutrition is Individual [6:10] Benefits of MyFitnessPal [7:30] Does it Make Sense for People that Eat Clean Already? [9:00] Ways to Use MyFitnessPal [10:25] Grant’s Roasted Broccoli Recipe [11:45] Accuracate [12:50] Accuracate x2 [13:20] Other, similar tools [14:30] Bulleit Bourbon (Orange Label) [16:00] Hoppy [17:45] Bob Barker Episode 4 Bonus - Grant's Roasted Broccoli Recipe Ingredients: Broccoli, Olive Oil, Kosher Salt, Pepper Method: 1) Preheat your oven to 500 degrees WITH an old baking sheet inside. The idea is to get it super hot 2) Cut up the broccoli while it is preheating. The idea is to have a flat side that is going to go on the hot sheet. You want the pieces to be about 1/2 inch thick. Precision is not the point, but roughly you would like the broccoli to all be about the same size. 3) Toss the cut up broccoli with the olive oil, salt and pepper. When the oven (and pan) are heated, spread the broccoli out in a single layer. Ideally the flat cut sides would face down on the pan. A quick once over flipping the obvious ones is good enough. 4)Roast the broccoli in the oven for about 12 minutes. 5) Delicious.

SS 003 - ZMA and Jack Daniels Jan 08, 2015

Is ZMA all it’s cracked up to be and will it benefit you? We look at the testosterone claims and dive into when to supplement with ZMA as well as possible interactions. We also take a departure from Scotch to get down on some Jack Daniels whiskey. [1:50] What is ZMA? [2:00] Why do we need Zinc? [3:30] Heavey accidentally calls Vitamin D a mineral :) [4:30] Why do we need Magnesium [5:45] Why Athletes are Deficient in Zinc and Magnesium [7:00] Will you boost your Testosterone [9:30] Crazy Dreams on ZMA [10:15] Boners! [11:00] When to Take ZMA and Can you Take it with Milk? [12:45] We Get Down with Jack Daniels [15:15] Show your Titties Studies mentioned: Conflicting Information on Whether B6 Enhances Absorption of Mg and Zn http://www.ncbi.nlm.nih.gov/pubmed/10746516 Testosterone Increases for Those Deficient in Zinc and Supplementing with It http://www.ncbi.nlm.nih.gov/pubmed/7271365 Calcium and Magnesium Competing for Absorption http://www.ncbi.nlm.nih.gov/pubmed/10954032 [with conflicting info] http://archive.samj.org.za/1997%20VOL%2087%20Jan-Dec/9-12/Articles/09%20September/ENDOCRINOLOGY,%20METABOLISM%20AND%20DIABETES%20ISSUE/6.%20BIO-AVAILABILITY%20OF%20CALCIUM%20&%20MAGNESIUM,Johan%20B.%20Ubbink.PDF

SS 002 - Are you Working out or Training? (and Halloween) Jan 08, 2015

In this episode we dig into the concepts of training toward a goal and how that's different than just "working out." This, while drinking a fine Talisker 18. [1:00] Heavey’s Halloween Costume [2:00] Grant’s Touch [3:00] Heavey Hates on “The Workout” [4:40] Grant’s Idea of a Good Workout [5:40] It ain’t About Soreness [8:10] What if my Goal is to be “Healthy” [9:00] Is Loose Weight a Good Goal? [11:20] What is Testing all About? [14:40] How Often do you Need to Test? [16:00] The 90s Come Back with Warren G [16:30] Talisker 18 Year

SS 001 - The Effects of Alcohol on Training Jan 08, 2015

In this first ever episode, you'll get to know who Grant and Heavey are, what Strength and Scotch is all about, if drinking alcohol will affect your training and how delicious Jura Prophecy is. Enjoy! [0:20] Welcome [1:00] Our 3 Favorite Things [1:30] Bran-gineer [1:45] Grant and his Tools [2:15] Sorry Razi [2:40] What is Strength and Scotch About? [4:30] Rainbow of Beverages [6:00] Can you drink any alcohol? [6:20] Alcohol is a dirty fuel [6:50] Issues w/ Alcohol and Calorie Trackers [8:00] Alcohol and Sleep [9:30] Alcohol and Eating [10:50] Alcohol and Testosterone [14:00] Alcohol and Strength Training [14:50] Jura Prophecy Single Malt [16:25] Reasoning Behind the Name “Prophecy” [18:20] Cost of Jura Studies mentioned: Decreased Testosterone in Alcoholics http://www.ncbi.nlm.nih.gov/pubmed/17193902 Slight Reduction in Testosterone with Prolonged Moderate Alcohol Consumption http://www.ncbi.nlm.nih.gov/pubmed/15166654 Alcohol Disrupts Sleep Quality http://pubs.niaaa.nih.gov/publications/arh25-2/101-109.htm

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