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    Fitness

    20 Minute Fitness

    20 Minute Fitness dives into the science and technology of today’s fitness world for you. Packing need-to-know info about the latest in fitness nutrition, tech, science, and methodology every Thursday. Stay up to date with the current fitness news and trends without taking up all your time. Find out more at 20minute.fitness.

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    Copyright: © Shape 2020. All Rights Reserved.

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    Latest Episodes:
    Meat Vs. Plant: Find Which Is The Best Protein — 20 Minute Fitness #042 Sep 06, 2018
    Show notes

    On this episode of 20 Minute Fitness Charlie discusses the heated topic of the best protein source. Is it meat or plants that fuel your body with the necessary micronutrients and amino acids?

    Three Things You Will Learn

    1.) Which Protein Is Better For Your Body's General Functioning

    In the past couple of years we have seen an growing trend of reducing meat from our diet. A change that has been kicked off by the claims around red meat increasing the risk of various diseases. Cutting meat means that you need to look for other sources of protein to keep your nutrient needs satisfied. But can you really replace animal-based protein with plant-based protein? Listen to our episode to find out which protein contains more of the amino acids your body needs!

    2.) Meat Vs Plants For Reaching Your Fitness Goals

    Maintaining and building muscle mass is a job you have to take seriously. If your fitness goal is to gain lean mass, you need to provide your body with full support of consuming the right macronutrients. Which type of protein do you think will aid your fitness progress the most? Click 'play' now to find out!

    3.) Health Benefits Of Various Protein Sources

    Animal-based and plant-based protein are packed with different micronutrients. In this week's episode we'll talk about the micronutrient content of both protein sources. You'll learn about the roles of various micronutrients and also get some on-point tips on the ideal ways of sourcing your protein for maximum health benefits.

    Creating Indestructible Clothing for Extreme Sports — Interview with David Wood — 20 Minute Fitness #041 Aug 22, 2018
    Show notes

    On this week's episode of 20 Minute Fitness we had the amazing chance with David Wood a Marine Corp Veteran and founder of Virtus Outdoor Tactical Gear. We talk with David about his history of being in the Marines and how that has shaped his relationship with fitness. Along with how his service in the Marines and heavy interest in extreme sports lead him to create Virtus, his own tactical clothing company. While on the topic of extreme sports, David tells us about some of his most intense stories from the adventures abroad.

    20 Minute Fitness #039

    Three Things You'll Learn

    1.) How Marine Training Shapes An Athlete

    As I'm sure many of you can guess Marine training is no joke. The sheer mental stamina to survive in such extreme conditions is mind-boggling. David shares with us some of the techniques he has used. So you can be a couple of steps closer to being mentally tough like a Marine.

    2.) What It Takes To Make Quality Gear

    David also chats about his company, Virtus. A specialized clothing line made to last and perform even in the most extreme weather and elements. Virtus clothing is crafted with Patented Engineered Fabric called Virtex. Which is a highly durable material that has unparalleled performance. The people over at Virtus were kind enough to treat our listeners to 20% off all nonsale items and bundles with the code 20MINFITNESS.

    Also, check out episode #032: This Is How You Overcome Your Fears & Become A Great Athlete (interview with Simon Marshall)

    3.) Stories From The World of Extreme Sports

    One of the main sources of inspiration behind Virtus is David's own passion for extreme sports. David has been a long-time adventurer. He shares some amazing stories like the time he found himself scuba diving in a hurricane. To hear the rest of the story, listen in on this episode!

    Everything You Need To Know About Hormones & Fitness — 20 Minute Fitness #040 Aug 14, 2018
    Show notes

    On this episode of 20 Minute Fitness Charlie takes a look at a number of hormones and their effects on our body’s health and fitness. Hormones play a part in a number of physiological reactions in the body including energy metabolism, tissue growth, and hydration levels, so we can begin to see how important they really are.

    So sit back, relax and enjoy this deep dive into hormones.

    20 Minute Fitness #039

    Three Things You Will Learn

    1.) Deciphering The Difference of Hormones

    We first discuss the 3 major classifications of hormones, those being steroids, peptides, and amines before moving onto looking at a few hormones in more depth.

    2.) Cracking The Code Of Testosterone

    Testosterone is most frequently associated with men and many “gym bros” will tell you that the more testosterone you have the more muscle you can gain. Although it is true that testosterone is responsible for muscle protein resynthesis and the repair of damaged muscle tissue as seen in the study Effect of testosterone on muscle mass and muscle protein synthesis, it is not the full story.

    Charles R Drew published a study of the effects of testosterone on healthy young men. They found higher testosterone levels did lead to increased muscle mass but not nearly as much as one might expect. In fact, a statistically significant increase in muscle growth was not actually seen until testosterone levels were 20-30% above the normal range.

    3.) Hacking Your Adrenaline

    We also take a look at adrenaline and how this hormone when secreted into the bloodstream can heighten our abilities by expanding our blood vessels. This then allows more blood to run to the brain increasing alertness. Finally, we discuss cortisol, human growth hormone (HGH) and Oestrogen ad we look at the various effects these hormones have on our health and fitness.

    More on 20minutes.fitness!

    How To Unlock Your Physical Limits Interview with Jennifer Pharr Davis — 20 Minute Fitness #039 Aug 07, 2018
    Show notes

    On this episode of 20 Minute Fitness we had the amazing opportunity to chat with ultra trail runner, Jennifer Davis! In 2011, Jennifer covered the 2,185-mile Appalachian Trail in forty-six days, eleven hours, and twenty minutes, maintaining a remarkable average of forty-seven miles per day. By doing this, she claimed the overall (male or female) fastest known time on the “A.T.” and became the first woman to set the mark.

    She has recently come out with a book accurately titled 'The Pursuit of Endurance'. Where Jennifer reveals the secrets and habits behind endurance as she chronicles her incredible accomplishments in the world of endurance hiking, backpacking, and trail running.

    20 Minute Fitness #039

    Three Things You Will Learn

    1.) How To Train To Run 45 Miles A Day For 40 Days

    We are 99% positive Jennifer Pharr Davis is superhuman. Running the unrelenting path of the Appalachian Trail in 46 days is nothing short of spectacular. However, she didn't get there without training. Listen in on she prepared for such a grueling trek.

    The Best Hiking Apps To Use This Weekend

    2.) How To Beat The Odds and Finish The Appalachian Trail

    Only about 1 in 4 hikers actually finish their attempt of the Appalachian Trail. Find out how you can beat the odds and prepare yourself to finish and enjoy your time on the trail!

    3.) Find Out The Best Advice This Running Pro Has Received

    Having trained and done many years of trail running, hiking, and adventuring Jennifer has seen the many sides of trail running. Listen to what the best advice she has received in her career running through the wild.

    Extended Interview with Jennifer Phar Davis

    45-Minute Interview With Jennifer Pharr Davis

    We are very excited to announce we have partnered with Breaker, the social podcasting app! We will be releasing exclusive content to Breaker, starting off with an extended 45-minute interview with Jennifer! You can find this exclusive episode here or click the Breaker icon below.Extended Breaker Interview Jennifer Pharr Davis

    Three Extra Things You Will Learn In The Extended Interview

    1.) Where Are The Best National Park Hikes In The US

    In this extended interview, Jennifer reveals the best-hidden hiking spots across the United States. Having hiked in every single state, she may just be the best person to ask.

    2.) World Hiker's Favorite Trails Globally

    She also reveals her favorite trails globally, including a hidden Icelandic hike that can't be missed.

    3.) Backpacking With Two Babies And Husband

    Included in this episode is Jennifer recounting the time she, her husband, and two little children embarked on 1,175 miles of North Carolina hiking on the Mountain to Sea Trail. If you would like to hear how infants, a marriage, and a rural hiking trail mix, liste

    Weight Loss Tips For On The Go and Traveling — 20 Minute Fitness #038 Jul 31, 2018
    Show notes

    On this week's episode of 20 Minute Fitness we welcome a new addition to our team, Lilla! Both Lilla and Lesley sit down to talk about the ways that you can keep the weight off while traveling. A common pitfall that many of us run into is losing all of our fitness progress while on holiday so listen on for some helpful weight loss tips for your next vacation.

    20 Minute Fitness #038

    Three Things You Will Learn

    1.) How To Train Without The Gym

    Making it to the gym while you are traveling or on vacation sometimes just isn't an option. Either you don't have access to a gym or your schedule just doesn't allow for it. Lilla brings up some of her HIIT favorite apps to bring on the road with her. Why HIIT? It provides the benefits of a high-intensity workout in a short period of time. Plus, HIIT is known to have lasting calorie burning effects long after you finished your training session. A win all around. For Lilla's top HIIT App picks click here.

    2.) Making Your Fitness Routine Part Of Your Vacation

    However, if carving out time for your fitness routine isn't in the cards for this trip or vacation Lesley likes to involve fun fitness activities into the travel plans. Utilizing local trails and hikes is a great way to get moving while still exploring. Also, you can check out her top picks for hiking apps to see where the locals hike and hidden adventures here.

    3.) How Using Your Phone or Hand Can Keep The Calories Down

    It's a huge bummer to come back from traveling and realized that you may have lost some of your progress. However, this is something that easily avoidable! With the use of apps like Noom with real-life integrated support, it's easy to adjust your diet while on vacation. Plus, Lilla also has the great tip of using your hand for measurement to practice mindful eating while on the go. You can find a full description on how to do just that here.

    Thank You To Our Sponsor!

    This episode of 20 Minute Fitness is brought to you by Care/Of Vitamins! Care/Of is a monthly subscription vitamin service made from effective, quality ingredients personally tailored to your exact needs. Care/Of's fun online quiz makes it so easy to figure out what vitamins and supplements you need! Your subscription box includes individually wrapped packets for easy grab and go and you'll receive your 30-day supply right to your door.

    For 25% off your first month of personalized Care/Of vitamins, visit takecareof.com and enter code 20FIT.

    20 Minute Fitness $1300 Fitness Gear Giveaway

    This summer the 20 Minute Fitness Podcast is putting on summer giveaway! With 14 amazing brands on board, we are so excited to share some of our favorite fitness gear with our amazing audience! From fresh gym gear to exciting newly released tech to new kicks, this giveaway is set to power your summer workout. To enter simply review our podcast on iTunes and send a screenshot of that review to podcast@20minute.fitness. Couldn’t be easier! If you need a little how-to feel free to follow these instructions!

    Can Clean Meat Change The World? Interview with Paul Shapiro — 20 Minute Fitness #037 Jul 22, 2018
    Show notes

    20 Minute Fitness #037

    In this week's episode of 20 Minute Fitness we had the fantastic chance to sit down with clean meat expert, Paul Shapiro!

    Paul is a big supporter of the 'Clean Meat' movement and is absolutely chalked full of great information about this new frontier of lab-grown meat. Shapiro is a four-time TEDx speaker and long-time leader in food sustainability. Shapiro has published hundreds of articles in publications ranging from daily newspapers to academic journals.

    Clean Meat

    Three Things That You Will Learn

    1.) What Is Clean Meat?

    Clean meat is the name penned for lab-grown meat that is grown from the cell of animals to create actual meat without the slaughter of animals.

    2.) Can Clean Meat Be Healthier Than Conventional Meat?

    Lab-grown meat is made in a process without the removal of organs or waste, meaning that clean meat is at a much lower risk of containing harmful food-borne viruses. Also, meat grown in this way has much less impact on the environment! Find out more from Paul himself in this episode!

    3.) What's The Response To The Skeptics?

    Listen to Paul's insightful response to those who say that the production of Clean Meat may be unethical. His response may surprise you!

    Also check out "Secrets of Notorious “SuperFoods”: Myths and Facts" on our blog!

    Thank You To Our Sponsor!

    Big thanks to Green Chef! Green Chef is a USDA certified organic company that includes everything you need to easily cook delicious meals that you can feel good about. With Green Chef, it’s easy to maintain a specialty diet and enjoy exciting new options. Meals plans include Paleo, Vegan, Vegetarian, Keto, Gluten-Free, Omnivore, and Carnivore. Green Chef thinks dinner should be planned around your life, not the other way around. Let Green Chef do the meal planning, grocery shopping, and most of the prep for you week after week.

    Get $50 off your first box of Green Chef by going to www.greenchef.us/20fit

    Full show notes are — as always — available on our website at 20minute.fitness!

    Aging Well Vs. Getting Older: Interview with Jenn "JZ" Zerling — 20 Minute Fitness #036 Jul 15, 2018
    Show notes

    On this week's episode of 20 Minute Fitness we have a very exciting guest, Jenn "JZ" Zerling! She is the author of Breaking the Chains of Obesity: 107 Tools and an Age Management expert. She also has a fantastic podcast called Fit Because! We had the pleasure of sitting down with JZ and talking about the difference between getting older and aging well. JZ has a ton of great tips and amazing advice on how everyone can age better.

    20 Minute Fitness #036

    Things You Will Learn

    1.) What Is The Difference Between Aging Well vs. Getting Older?

    JZ being an Age Management Expert provided some great insight into how we can take charge of our aging process. Learn about the three factors that are the biggest contributors to aging well vs. feeling like you've gotten older.

    2.) Why Stressing Less Could Be The Key To Losing Weight

    One of those factors that we talked about above is stress. So how big of a role does stress play in our ability to lead long, healthy lives? Listen on to hear JZ's take!

    3.) How Big Of A Role Do Genetics Play?

    Although genetics can play a big role in the game of health, you do have the ability to work with your genetics to lead your ultimate healthy lifestyle.
    Find out how in this episode! Enjoy!
    Full show notes are — as always — available on our website at 20minute.fitness!

    Also check out on our blog: How Your Body Changes When You Start Eating Healthy

    Secrets of Notorious "SuperFoods": Myths and Facts — 20 Minute Fitness #035 Jul 06, 2018
    Show notes

    On this week's episode of 20 Minute Fitness we are diving into the myths, legends, and facts behind "superfoods". We've all heard of them. Whether on the cover of a magazine, the label of supplement, the talk of "medical" shows like Dr. Oz. However, the question remains can foods actually be super?

    Tune into to listen to a rundown of the most acclaimed superfoods from avocados, to kale, to goji, to fish. Also, find out if any of those heavy hitters live up to the hype. We go through the actual nutritional "bang for your buck" value of each food. Determining whether or not it truly deserves the title of superfood.

    20 Minute Fitness #035

    Three Things That You Will Learn

    1.) What Categorizes a Superfood

    Since a superfood is not a scientific term we had to make a little make-shift definition. Essentially, determining a superfood to be something that has off the charts nutritional value. Very scientific, we know.

    2.) The "It" List of Superfoods Fame

    With an idea of a superfood is in mind, we go down the heavy hitters of the superfood realm. Comparing the proposed benefits(read: snake oil) that have been touted for a couple of years now to the actual dietary value of foods like avocados and coconut water. Also, we do get into the nitty-gritty of whether it's nutritionally worth it to choke down a kale salad. If you're interested in finding out the answer press play!

    2.) The Do's and Don'ts of Making a Proper Smoothie

    A little bonus topic that we thought we would throw in here is the topic of smoothies. More specifically the question of whether emulsifying your food leaves you better off. To find out the deal: are they sugar, carb-bombs or a health miracle in liquid form? Listen to get the scoop.

    Enjoy!

    Full show notes are — as always — available on our website at 20minute.fitness!

    Also on the Shape blog: 10 Micronutrients To Super Charge Your Fitness

    Transformation In a Jail Cell: Coss Marte's Inspiring Story of Sheer Will - 20 Minute Fitness #034 Jun 27, 2018
    Show notes

    At the age of just nineteen, Coss found himself to be a drug kingpin in Manhattan's Lower East Side. At the age of twenty-three, Coss got caught up in the law and was sentenced to seven years in prison. At the time of his sentencing, he weighed 230 pounds and was given the prognosis that he may die before his release date.

    Coss Marte

    In a nine by six jail cell Coss began his weight loss journey. In creating a routine of simple bodyweight only movements Coss managed to lose seventy pounds over six months. During his time in prison, he also helped other inmates lose weight as well. By the time he was released

    Now that he's out of prison, Coss Marte is still working out, only not alone. He is the founder of Coss Athletics, an exercise program he markets as "prison style."

    With his studio ConBody based in the same New York neighborhood he grew up, Coss has taken his training program to new heights. Also, Coss has a new book of the same name where you can learn his no BS fitness method. The only thing you need: sheer will.

    Things You Will Learn

    1.) A Regime That Doesn't Discriminate

    A big reason why the ConBody method has experienced so much success is that it can be done by anybody. Regardless of current physical ability or economic status, the ConBody Method is as clean cut of an approach as you can get. Hear more about what Coss has to say about his own journey to fitness.

    2.) Sticking With The Essentials

    In all honesty, fitness has become a bit complicated. With advice ranging from working out at specific times, eating specific things, sleeping a specific amount. It's become a little...much. However, stories like Coss' have proven that sometimes you don't need all the bells and whistles. Sometimes you just need your body and the will to change it. Learn about what keeps Coss motivation up and how he turned it into an empire.

    3.) Keepin' It Simple

    In terms of keeping it simple, the ConBody method could not be more to the point. Find out how you can transform your body with no equipment and see results.

    Enjoy!

    Full show notes are — as always — available on our website at 20minute.fitness!

    What Is Biohacking? The Basics & Simple Tips - 20 Minute Fitness #033 Jun 21, 2018
    Show notes

    You don't have a mainframe or a motherboard...so how could your body possibly be hacked? Well, biohacking isn't actually rewiring the circuits in your brain. Biohacking is the process of making changes to your lifestyle in order to ‘hack’ your body’s biology and feel at your personal best.

    Really it goes along the same lines as the age-old thought of everything we put into our bodies – foods, thoughts, and movement can affect our behavior. Biohacking yourself will boost your energy levels, allows you to feel more productive and become the best possible version of yourself.

    That's why in this week's episode of 20 Minute Fitness we break down some of the basics of biohacking.

    Three Things You Will Learn

    1.) I'm Not A Robot...So How Can I Be Hacked?

    Biohacking is really just a fancy way of saying being a little extra mindful of your body. What you put into it. How much sleep you get. How you move it. It can all be "biohacked". In this episode, we break down some of the most popular hacks used by the most popular hackers including Dave Asprey and Ben Greenfield.

    2.) Sleep Like a Baby (Or A BioHacker)

    Sleep. It's a fine balance between binging a series into the late hours of the night to oversleeping and feeling groggy all morning. So how do we get our sleep back in sync? Well according to some dedicated hackers and science you can get your circadian rhythm back to the norm with light! Or rather the manipulation of light. Intrigued? Listen on to find out more!

    3.) It's All About The Fat

    Carbs are out and fat is in. However, it turns out that this nutrition flip may not be just a trend. In fact with some heavy hitting science behind it, fat focused diets (like the Keto diet) may just be here to stay. This is considered a hack because the increase in healthy fat and the decrease in carb intake causes your body to run off a secondary form of energy. A back generator if you will. This secondary source of energy is quite the fat burner. Find out how to torch that body fat with some healthy fat in this episode!

    Enjoy!

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