The Garner Report

Latest Episodes:

EP71 - Avoid These 5 Foods For Brain Health Jul 09, 2019

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In this episode, I walk you through the 5 "must-avoid" foods that you need to remove from your diet if you want to optimize the function and longevity of your brain health.

In a previous episode, I told you what the BEST foods for brain health were, but, it's just as important to recognize what the WORST foods are as well so that you can avoid them and always move forward with your goals.

Cheers to a more energetic and productive you!

EP70 - How To Deal With Bad Workouts Jun 30, 2019

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In this episode, I talk about some of the ways I mentally and physically deal with bad training sessions.

Look, we've all been there. Nobody ever "crushes it" every single time.

If you're progressively overloading with your training, you're bound to run into a major block of mental, physical, and emotional resistance every now and then.

For those days, remember this episode.

EP69 - Brain Nutrition for A Sharper Mind Jun 23, 2019

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In this episode, I dig through the scientific literature to present to you four different foods that you can start incorporating into your diet today to improve memory, cognition, focus, and attention span.

Moreover, since they improve the health of the brain as a whole, there has also been plenty of data collected that they help prevent the progression/risk of cognitive decline, Alzheimer's, depression, and the damage caused by inflammation in the brain.

Eating these four foods will put you in a great position so that you can be preventative rather than reactive in these health and performance-based scenarios.

Enjoy!

EP68 - Optimizing A Vegan Diet Jun 15, 2019

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In this episode I outline some of the most common pitfalls I see within my lab analysis of both the vegan and vegetarian populations and offer simple solutions to fill in the micronutrient gaps so that you can improve your athletic performance, recovery, and overall health with this dietary approach.

EP67 - Gut Health and Hormone Balance Jun 07, 2019

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In today's episode, we are going to take a deep dive into the relationship between gut health and hormone balance within the body.

Root causal issues for hormonal balance aren't always found within the endocrine organs of the body, as research continues to emerge we are starting to see just how powerful your gut health is to your whole-body health.

I cover sex hormones, hormone metabolism, possible areas for dysfunction, differences in hormone levels between genders and ethnicities, and ultimately lead you towards your 3-Step Solution to improving your gut health.

Enjoy!

EP66 - What It Means To Be A World Class Coach May 24, 2019

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In this episode, I sat down... turned my microphone on and went on a 10-Minute rant.

The industry is going through a messy divorce right now and it needs some correcting.

As a listener of my podcast, I feel obligated to point out exactly what you should be looking for in your education provider and how you need to navigate from this point moving forward to become the best version of yourself.

EP65 - Ask Me Anything! May 19, 2019

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I want to thank YOU for today's episode! What a bunch of great questions that allow me to really dive deep into my approach.

Here's what was asked:

1. Is nutrition 80% and training 20%? How would you respond to this?

2. What are your top recommended nutrition books?

3. Do you recommend probiotic-rich foods every day?

4. Your thoughts on BCAA's/Amino acids pre or post-workout, or on off days?

5. How can female athletes regain their menstrual cycle without adding more fat?

6. What's the best magnesium? Also, how much should I take and when should I take it?

7. Are collagen supplements worth the hype?

8. What are the fundamentals of strength training?

9. What exactly is periodization?

10. How long do excess calories take to turn into fat? Does the timing of these calories matter?

11. In what context would you use a habit-only approach with your clientele?

12. How accurate do my calories and macros need to be?

13. If you could build an app, what would it be?

EP64 - Should You Wear A Fitness Tracking Device? May 05, 2019

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In today's episode I tackle the most comprehensive study ever conducted on wearable fitness technology and provide you with my thoughts on if these are great, good, neutral, or terrible ideas for your health.

As always, there are both positives and negatives here, but, listen to this podcast so you know what to use and what to throw away in terms of your quantifiable data.

Enjoy!

EP63 - How To Heal Your Relationship With Food Apr 22, 2019

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If you have ever struggled with your relationship to food, to the scale, to your body, to the gym, or with the health and fitness industry as a whole -- then this one is for you.

Tune in and listen to my top 5 tips to heal your relationship with food and put you on a path to true mastery of health and wellness.

EP62 - Why You Shouldn't Use Intensity Percentages Apr 20, 2019

Show notes

In this episode, I break down several research studies and explain them in plain terms to articulate why it's not always the smartest idea to use intensity percentages in your training program design.

MANY coaches use the intensity percentage prescription model as a way to program how much you should be doing. As I get further into my career in both experience and sports science knowledge, I am getting further and further away from this overly simplistic approach.

In the end, I provide a conclusion and a new way of thinking to change the way you approach program design.

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