Franchise Nutrition and Fitness Podcast

Ryan and Matt make their humble return to the podcasting world. Just in time for Christmas! Time to catch-up and reset for the upcoming New Year changes. 

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• Check out last year’s Christmas episode, 83: Holidays and Your Nutrition and Fitness

• And 2022’s Christmas episode, 39: So this is Christmas

• All the episodes with the fat loss steps: 80, 81, 82, 84, 85, 86

–Subscribe and sha...

Matt and Ryan discuss another interesting study on the effects of bad sleep. 

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• Ryan didn’t sleep well again

• And got a few wounds [1:06]

• When did “triple antibiotic” become “first aid ointment”? [2:04]

• Ryan was excited about vegetables [3:55]

• Shout out to Daniel and Shelly’s weight loss journey [5:28]

• Dr. Bill Campbell is a great follow on Instagram [6:29]

• Here’s a link ...

Matt and Ryan review Omega-3’s and some good, cheap supplements. 

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• UGA’s in the hunt for a baseball championship

• Today’s topic [1:31]

• Sources of Omega-3’s [2:10]

• NSFSport.com [2:44]

• USP Verified [2:46]

• Different study, but better [3:56]

• Be mindful of contradicting studies [6:00]

• Commercial grade vs food grade [7:16]

• Social media fear mongering [8:02]

• Big benefi...

Matt and Ryan discuss what creatine monohydrate can do for you. 

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• Ryan got PowerBlocks

• Matt has Snodes [0:33]

• Benefits of quick change dumbbells [2:18]

• Downside of home gym [3:20]

• Recalling biomechanics [4:51]

• Grammatically correct family connections [6:11]

• PowerBlock vs Snodes [7:33]

• Check out episode 100: We Changed Our Minds [8:50]

• Today’s topic [9:28]

• Creatin...

Matt and Ryan review things that they thought they knew but have since changed their minds.

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• Matt got a new haircut

• It’s number 100! [2:18]

• Check out episode 7: Alcohol and Nutrition and Fitness Goals [3:57]

• Matt’s labs were recently drawn [4:24]

• Matt threw out a first pitch at the Stipers game [5:04]

• Today’s topic [7:00]

• Creatine monohydrate [8:56]

• Check out conditi...

Matt and Ryan discuss the amount of time you should take between sets to maximize your goals. 

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• Matt has a stinky cat

• A new preworkout [0:42]

• Supplements are not regulated in the US [1:16]

• Today’s topic [2:34]

• Studies often refute each other [3:23]

• Different times for different reasons [4:10]

• Strength training is the best exercise for you [4:51]

• Why Tracki...

Matt and Ryan review what makes caffeine so amazing.

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• Matt got a home gym! 

• FedEx hates Matt [0:51]

• Tip your delivery guy [2:38]

• Leg extensions are great [3:36]

• Amazing way to improve lever arms [5:57]

• Today’s topic [6:31]

• Disturbed’s “The Light” [7:29]

• “The Rapture” isn’t real [7:41]

• “A gram of caffeine a day is better than cutting a gram of cocaine.” [8:47]

• C...

Ryan’s lab work was not good. Matt and Ryan discuss how he’s going to fix it. 

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• Check out Fitness Depot in Marietta, Georgia [0:43]

• Matt is not a DIY person [2:36]

• Ryan is not a good client [3:23]

• Ryan needs to fix his sleep [3:59]

• New clothes drying rack [4:32]

• Ryan’s testosterone was normal [4:47]

• WebMD diagnosis [5:31]

• Fasted cardio episode [6:39]

• EKG vs Echocardiogr...

Matt and Ryan discuss a recent segment from Oprah Daily. 

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• We do like sports

• Today’s topic [2:01]

• Oprah’s Aha Moment About Weight Loss [3:40]

• “Psychology doesn’t negate the physiology” [6:33]

• What is successful weight loss? [8:45]

• Think about who you want to be [10:38]

• “I am” statements [11:24]

• Our hearts hurt [12:50]

• What doesn’t work [14:58]

• What we do with c...

Matt and Ryan review preliminary research presented at the American Heart Association's Epidemiology and Prevention Lifestyle and Cardiometabolic Scientific Sessions that suggest intermittent fasting increases risk of cardiovascular disease related death by 91%. 

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• We have issues with video podcast recording.

• Ryan questions our robot overlords [0:52]

• Better ass [1:24]

• Exercis...

S2E94: Nutrition Pet Peeves

Matt and Ryan go over some of their most annoying nutrition-related pet peeves. 

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• Check out episode 21: Gym Etiquette and Pet Peeves [0:30]

• Pet Peeve #1: Weight Loss “Plateau” [1:55]

• Top issues with constipation [6:29]

• Pet Peeve #2: Sugar vs “Artificial” Sugar [6:57]

• Honey is sugar [8:36]

• Haribo Sugar Free Gummy Bears [10:48]

• Pet Peeve #3:...

Matt and Ryan review Dr. Gabrielle Lyon’s “keys to living a longer, more vibrant life”. 

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• Matt’s still moving and getting all of his workouts in [0:38]

• Tribulation with movie cutouts [0:57]

• Wrestlers were carnival workers to begin [2:30]

• Batman and Iron Man’s greatest powers [3:18]

• Check out episode 19: Super Hero Transformations [4:24]

• Dr. Gabrielle Lyon [5:36]

• Point n...

Matt and Ryan discuss putting together their ideal home gym set-ups. 

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• Matt’s finishing up his move

• Getting it all together [1:48]

• The power rack Matt’s looking at [3:37]

• The power rack Ryan has [4:47]

• Looking for sponsors [6:38]

• The sound of plate on plate [7:28]

• Iron and The Soul by Henry Rollins [8:10]

• Motivation [9:06]

• You don’t need to buy a bunch of equipmen...

Ryan and Matt discuss some recent studies that have changed the game around protein for muscle protein synthesis. 

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• We are not technology experts

• Have you listened to our last episode? 1:14]

• Ryan got more Rogue kettlebells [1:53]

• Check out episode 51: Deload-ing for Improvement [4:24]

• Check out episode 50: How to Calculate your Diet Break [4:52]

• Don’t sound bite this [5:37...

Matt and Ryan discuss what they started doing for their personal New Year Pivot. 

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• Check out episode 88: Maximum Sets for Maximum Growth [0:52]

• Matt’s New Year Pivot, 52 sets [1:06]

• Ryan’s New Year Pivot, just 1 workout [2:40]

• Go back to what was successful [3:50]

• “Let’s create a win.” [5:02]

• The development of Matt’s plan [5:38]

• FranchiseNF typically doesn’t program 90...

It’s that time of year that most people stop working towards their New Year's resolutions. Maybe it’s time for you to pivot. 

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• Ryan won’t get his deviated septum fixed and keeps getting sick

• 0.300 is a great batting average [0:58]

• You may be happy at a different weight [2:09]

• Sometimes you have to pivot goals [3:43]

• Today’s topic [5:08]

• What’s your next goal? [5:33]

...

New science is out! And that science suggests you should be getting 52 sets per muscle group per week for the best growth, or is it? Matt and Ryan talk through the study in this week’s episode. 

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• Check out our last episode, 87: Maintenance Protein

• Peanut butter in desserts [0:49]

• Today’s topic [3:11]

• Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained...

Now that you’ve completed the fat loss series, how much protein do you need to keep all of your muscle mass? 

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• Sad news for Matt [0:45]

• But also happy news for Matt [1:29]

• Live longer and healthier [3:00]

• Today’s topic [4:41]

• It’s harder for females [4:53]

• Old recommendations [5:34]

• I was told there’d be no math [6:44]

• Ideal amount of protein per meal for muscle protein ...