EMBody Radio

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Fitness & Nutrition
**EMBody Radio**

Welcome to EMBody Radio – a podcast devoted to educating and empowering listeners on all things training, nutrition, wellness, and growth. Host Emily Duncan is an exercise science major, bikini competitor, coach, and sports nutrition specialist devoted to bringing you nothing but the best in educational and uplifting content. This is THE show to teach you how to improve your body, expand your mind, and live your fullest life.

Latest Episodes:

EP 39 Authenticity, Hormone Supporting Supplements, and Babies? | Q&A May 03, 2018

Show notes

On this week's episode of EMBody Radio, I'm sitting down for a Q&A with your questions! I talk about:

-What I love most about my job,

-Supplements that support hormonal/metabolic health,

-Being your fxcking self,

-Training plateaus,

-Bringing up lagging bodyparts,

-Luna is my spirit guide?

-Do Grant and I want kids?

-Getting better sleep,

-Anxiety management,

-... so much more!

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Today's episode of EMBody Radio is brought to you by Four Sigmatic. Four Sigmatic provides the best in adaptogenic/therapeutic mushroom products. You've seen me post about this stuff on Instagram and IG stories all the time, and I wanted to take a sec to tell you a little more about them today. I started using them because I love adaptogens, and many of their mushroom products are just that – adaptogens. Adaptogens basically help you respond better to physical and emotional stress. I run a business, run multiple social media platforms that tie into my business, I'm a student, and I have a life outside of all that that I'm trying to live, so stress management is key. Mushrooms can also be used to help everything from your gut health to your skin.

My favorites are the Lion's Mane Mushroom Elixir and the Mushroom Hot Cacao with Reishi... Be sure to listen to the whole episode to learn why ;). If you want to try Four Sigmatic products, use the code "EMDUNC" to get 15% off your order at foursigmatic.com/emdunc.

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Find me here:

EP 38 Why You May Need to Eat MORE to Lose Weight Apr 26, 2018

Show notes

Today's episode is a long-overdue solo show... It's been a while since I've done one and thought this would be the perfect time. It's summer and everyone's dieting to get in shape... But what happens when eating less doesn't work? Is it possible that eating more could help lead to weight loss? It is. And I'm talking to you today about some of the reasons why this may be happening, including:

-What happens internally when you diet

-Energy availability and how that plays into fat loss

-Hormone changes during a diet

-Eating behaviors during a diet that may be doing you more harm than good

-Changes to NEAT and calorie output

-So much more!

If you've been stuck in the cycle of chronic dieting with little to no success, please give this episode a listen... You won't regret it <3.

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Find me here:

EP 37 The Power of Fiber and Why Carbs Make You Leaner | with Tanya Zuckerbrot Apr 19, 2018

Show notes

On today's episode of EMBody Radio, I had the pleasure of interviewing Tanya Zuckerbrot, MS, RD, and the founder of the incredible weight loss solution, theF-Factor™ diet. F-Factor™ is based on scientific principles of nutrition, and provides a liberating and sustainable way to approach weight loss and health for life. In our interview, we talked ALL things fiber, including:

-How Tanya "accidentally" created a really successful weight loss program while trying to help improve disease markers in cardiovascular patients and diabetics.

-The structure and function of dietary fiber.

-Why fiber is a great weight loss aid.

-How fiber works to improve everything from gut health, to cholesterol, to blood glucose, to even healthy hormone regulation.

-Why you need fiber to build the physique of your dreams.

-How to get more fiber into your day, especially when you're a busy business-woman/parent/athlete/all of the above.

-Health trends that actually aren't so healthy.

-So much more!

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If you want to check out more about Tanya and theF-Factor™ Diet, the new 2018 edition of the F-Factor book just came out. She also just launched some new fiber products/essentials kit to help you reach your fiber goals! And you can find some of her awesome fiber-rich recipes here.

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Follow along with Tanya on social media (especially her amazing IG stories):

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Today's episode is brought to you by Four Sigmatic.

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Find me here:

EP 36 Failing Your Way to Winning & Why Fitness Looks Different on Everyone | with Jordan Syatt Apr 12, 2018

Show notes

Today's episode of EMBody Radio was SO much fun to record! Jordan Syatt is a world record powerlifter and 27th degree black belt in chugging coffee. He's been featured in CNN, The Huffington Post, and Men's Health among other mainstream publications. He owns and operates his online health company, SyattFitness, (which he accidentally started from his college dorm room). And he also owns Unicorn Magic Coffee Co, a politically incorrect membership-based coffee club. In today's show, we talk about everything from:

-Anal beads… Wait what? (Definitely some adult language on this episode),

-Which Harry Potter book/movie is the best one (very important discussion),

-Building an Instagram by giving people value instead of making them "envy" you,

-Growing up with an eating disorder,

-How to try new things with fitness when you're scared of abandoning your "identity" in one form of fitness (bodybuilding, powerlifting, Crossfit, etc),

-Staying fit with a hectic schedule,

-Why being strict isn't always a bad thing,

-Why it's good to suck at things,

-Creating "bright lines" to help you reach your goals and be productive,

-Battling your ego in fitness,

-… so much more!

This episode is full of so much value and I know you're going to love it. Also, be sure to let me know how you liked having a co-host on the show today!

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Find Jordan here:

Instagram

Unicorn Magic Coffee's Instagram

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Find me here:

EP 35 The Recovery Diet & the Mindset of Champions | with Alberto Nunez Apr 05, 2018

Show notes

Today on EMBody Radio, I had the pleasure of interviewing Alberto Nunez, coach at 3DMJ and WNBF pro bodybuilder. 3MDJ and the coaches behind it have coined "the recovery diet," a post-contest strategy designed to recover allfunctions: mental, physical, metabolic, hormonal, etc. In this episode, we talk all things recovery diet and the psychology of those who succeed. Some of the highlights include:

-What is the recovery diet?

-Who would benefit from a recovery diet setup?

-Training, cardio, and nutrition protocols for the recovery diet.

-Can you fight your body-fat set point?

-Going above your set point to "reset" your systems.

-Recovery differences in males and females

-The "small print" of competitive bodybuilding

-Habits/traits of those who succeed

-Habits/traits of those who don't

-Navigating social media intelligently as a fitness competitor

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Find Alberto here:

Instagram

Website

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Find me here:

EP 34 The Everything Guide to Breast Implants | with Dr. Mizuguchi Mar 29, 2018

Show notes

Welcome back to EMBody Radio! Today's episode is a highly anticipated one. A few weeks ago, I had the pleasure and privilege of talking to Dr. Mizuguchi, a board certified plastic surgeon and expert at breast augmentation (he's done over 1000!) on all things, you guessed it, BOOBS. Dr. Mizuguchi was my surgeon for my breast augmentation back in 2016, and I figured what better way to answer the hundreds of questions I've gotten about mine than to talk to my surgeon. This is literally your everything guide to breast augmentation, including topics like:

-What type of implants to go with (silicone, saline, fat transfer)

-How to choose your size

-Types of incisions (fold, nipple, armpit, and belly button)

-Breast feeding and mammograms with implants

-Surgical complications and the surgical procedure itself

-The interplay of your implants and your anatomy

-How to pick your surgeon

-Is silicone migration/breast implant illness a concern?

-Cost of surgery and financing options

-Do you need to change your training for breast implants?

-The recovery process and time to return to training

-How often do implants need to be replaced?

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Keller Funnel video

My surgical bra

My BA blog

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Find Dr. Mizuguchi here:

Facebook

https://nanamd.com

(502) 200 – 0600

9913 Shelbyville Road, Louisville, KY

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Find me here:

Instagram

YouTube

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EP. 33 Intuitive Eating with Physique Goals in Mind | with Jeff Nippard Mar 22, 2018

Show notes

Have you signed up for my 8-week challenge yet? Check it out here: https://www.emilyduncanfitness.com/product/embody-spring-challenge/

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In today's episode, I had the pleasure of talking to long-time friend and Youtuber, Jeff Nippard. Jeff is one of the leaders in training science communication on social media, and he is best known for making scientific research more palatable/easily digestible for the everyday trainee. This is part two of a 2-part interview with Jeff, and today we talked about his unique approach to nutrition, including:

-Intuitive eating with physique goals in mind

-Why tracking calories/macros isn't ALWAYS the most efficient path to physique progress

-How to transition from strict tracking or meal plans to an intuitive eating approach

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Find Jeff here:

http://youtube.com/jeffnippard

https://www.instagram.com/jeffnippard/

http://www.strcng.com

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Find me here:

www.emilyduncanfitness.com

http://www.instagram.com/em_dunc

https://twitter.com/em_dunc

https://www.youtube.com/emdunc

EP. 32 Building the Best Training Program for Your Goals | PT 1 with Jeff Nippard Mar 15, 2018

Show notes

In today's episode, I had the pleasure of talking to long-time friend and Youtuber, Jeff Nippard. Jeff is one of the leaders in training science communication on social media, and he is best known for making scientific research more palatable/easily digestible for the everyday trainee. This is part one of a 2-part interview with Jeff, and today we talked all things training, including:

-How to take data and combine it with anecdote to form a training program

-Structuring the best training program for your personal goals

-Different kinds of periodization and how to use them

-Bodybuilding vs powerlifting

-The benefits of block periodization, particularly in a bodybuilding offseason

-The most effective route to muscular hypertrophy

-So much more!

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Find Jeff here:

http://youtube.com/jeffnippard

https://www.instagram.com/jeffnippard/

http://www.strcng.com

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Find me here:

www.emilyduncanfitness.com

http://www.instagram.com/em_dunc

https://twitter.com/em_dunc

https://www.youtube.com/emdunc

EP 31 Overcoming Addiction and Building the Ultimate Mindset | with Mike Cazayoux Mar 08, 2018

Show notes

On today's episode of EMBody Radio, I had the pleasure of interviewing my long-time friend, Mike Cazayoux. Mike is a former Crossfit Games champion, coach at brUTE Strength, wife to Adee (who was just on episode 30), and master of mindset and behavior change. Mike was amazing enough to share his story with us. Here's some of what we talked about today:

-Mike's journey with drug addiction, relapsing, and recovery

-Turning away from drug addiction and towards Crossfit

-How he used athletics and the community created with Crossfit as part of his recovery

-Support systems

-Acknowledging fear and self-doubt and using it to better you as a person/athlete

-The power of mindfulness and it's tangible benefits as an athlete

-Why "You're only as good as your last thought"

-Mastering your training recovery

-Training your ego

-…so much more!

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Find Mike here:

IG: https://www.instagram.com/michaelcazayoux/?hl=en

https://www.brutestrengthtraining.com

https://www.workingagainstgravity.com

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FIND ME HERE:

www.emilyduncanfitness.com IG: https://www.instagram.com/em_dunc/ Twitter: https://twitter.com/em_dunc

https://www.youtube.com/emdunc

EP. 30 How to Be a Successful Online Coach | with Adee Cazayoux Mar 01, 2018

Show notes

Welcome back to EMBody Radio! On today's episode, I had the pleasure of chatting with Miss Adee Cazayoux, the CEO and founder of the coaching company, Working Against Gravity, pup mom, Olympic lifter, jack of all trades, and wife to Michael Cazayoux. She's worked with everyone from high level Crossfit athletes like Brooke Ence to your everyday gymgoer who simply wants to look and feel better. She helps her clients master their nutrition, their body composition and performance, and their mindset. I absolutely love Adee's approach to coaching. Today we talk about things like:

-How she started her coaching company, Working Against Gravity (WAG),

-Her coaching strategies/philosophies,

-How to be a good online coach,

-Optimizing body composition AND performance,

-Relationships and fitness,

-How to start changing your nutrition/behaviors from square one,

-Goal setting,

-Motivation,

-... TONS more!

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You guys are going to LOVE this episode. You can find Adee here:

https://www.workingagainstgravity.com