TIME STAMPS:

02:04 Vitalijus Sivakovas - Lithuania - “Thank you both of you! So much good information and had a good laugh! Brilliant podcast.”

02:32 THIS WEEK’S L.I.S.S. - Danielle Fischer (WNBF PRO) Per her posing coach Laura Turtle she has a “noticeable increase in triceps mass since her last posing session 4 weeks ago” since we started focusing harder on her triceps! IG: @ danielleluvfischer01

04:38 MYTH: YOU CANNOT BUILD MUSCLE ON THE CARNIVORE DIET (wrong).

07:41 VEGETABLE OILS - the good, the bad, and the UGLY. Actually they’re mostly bad but some of them aren’t so bad like olive oil and avocado oil.

13:13 Recap of “The Great Olive Oil Debate!”

14:15 EMILY - HAIR LOSS QUESTION - Troubleshooting HAIR LOSS after prolonged periods of being in ketosis.

20:00 ANONYMOUS (“EDDIE”) - Recently got off anxiety medications and currently consuming a meat-based diet very similar if not more strict than myself. Has PTSD (ex-army) Dietary recommendations for some who has recently embarked on a journey to live life free of anxiety meds?

26:36 All about EGGS: How to identify how much nutrition is really in the yolk!

29:04 The difference between DISCIPLINE and MOTIVATION (they are not mutually exclusive).

32:02 NOREPINEPHRINE + DOPAMINE, and their harmonious role in AROUSAL, REACTION TIME and MEMORY FORMATION.

33:30 How to pay attention to what you can control when you are in a stressed state of mind.

35:17 Tips on getting into a creative place, also known as a state of “flow.”

38:01 Books, resources, and lessons around SUSTAINABLE GOAL SETTING.

45:54 Feeding your PET CATS like the miniature lions they are!

49:40 How to book a FREE DISCOVERY CALL with Coach Marilou! www.mariluhayes.com / IG mariluluhayes

TIME STAMPS:

01:00 Quick recap of 2024 CARNIVOREATHON!

05:00 This week’s LISTENER INSPRING SUCCESS STORY is Ashley! Check out her account @carniv0re@waifu on Instagram for her before and after pictures 🙂

06:50 When we recommend to use exogenous ketones.

12:45 Richard’s recommended brands for EXOGENOUS KETONES.

16:02 How the carnivore diet has improved the CHEMISTRY of our ROCK BAND helping us to be more sharp and more unified!

18:10 Hikmat Jwanroy from Dubai - “Why do you track MACROS but not CALORIES?”

27:07 The many CRUCIAL roles of protein throughout the body other than just muscle building and preservation!

30:50 OMAD follow-up and additional thoughts since our last two weeks based on the feedback we’ve been receiving. Here’s the best advice we have on how to tell whether OMAD is right for you and your goals!

34:04 Why CICO is at best a gross oversimplification that is useless data on contest prep, especially if you are on a ketogenic or carnivorous diet.

35:22 All about what NATURAL BODYBUILDERS show know concerning their limitations in comparison to athletes that choose to use PERFORMANCE ENHANCING DRUGS.

36:04 Adam’s question (from England) about PROTEIN SPARING MODIFIED FASTING while BULKING.

44:00 How to tell whether you’re losing ACTUAL MUSCLE TISSUE or MUSCLE FULLNESS when you are cutting and how you should modify your diet accordingly.

47:02 All about BETA ALANINE.

49:09 Should you cut out caffeine? Why caffeine does NOT give you more energy. It just blocks your body’s natural ability to tell you that you are tired! However it may help you BURN FAT more efficiently!

50:00 MENTORSHIP: How to prepare in advance to learn from someone you truly respect to make the most of their time and apply it into your own life and the lives of those who matter to your most.

52:15 Signs of ELECTROLYTE DEFICIENCY and other problems you may encounter when starting PROTEIN SPARING MODIFIED FASTING (PSMF).

54:34 BODY RECOMPOSITION (building muscle and losing fat at the same time) - did Leduar REALLY gain 9 POUNDS OF MUSCLE in 7 WEEKS NATURALLY?! (Probably not but his increase of muscle fullness, mass, density and slight decrease in body fat has given him a dramatically different physique which is typical of Carnivore Newbies)

59:00 Taylor Shuey - Indiana, US - in response to 063: “On his topic about BHB do you think now that it would be good to try preworkout to get a performance bump and fend off inflammation then leaving your body up regulated post workout for it to create an abundance of natural BHB?”

01:03:02 PERFORMANCE BENEFITS you can expect from your first time supplementing with BHB.

01:05:02 How to use EXOGENOUS KETONES to peak for a bodybuilding competition during PEAK WEEK.

01:09:29 “Posing can’t win you a show but it can certainly make you lose one!” -Layne Norton. Posing’s under rated role in competitive bodybuilding.

01:11:14 (Anyonymous) “You guys mentioned on the podcast that my libido should have gotten better on carnivore. I’ve actually lost all interest in bedroom activity since making the switch to Carnivore. My macros are the same, I’m about 8% body fat, and it seemed to be fine until switching to Carnivore. Any help guys?”

01:13:09 METALLOTHIONEIN

01:18:08 Best sources of ZINC to support healthy TESTOSTERONE levels.

01:19:24 Advice for improving your LIBIDO and troubleshooting how you can improve your bedroom life with your diet.

01:20:04 How low of a body fat percentage can you maintain while still being able to “do a good job?!”

01:21:10 How to talk to your “significant other” about your libido if it’s something you struggle with.

01:21:45 Samantha Kambeck AND David Mencarini - Virginia, US / Minnesota, US - questions around adding FERMENTED FOODS like sour krout and dill pickles.

01:23:52 Ben Azadi and his experience implementing fermented foods to improve his gut microbiome. Link to his interview with Rich https://youtu.be/4eoECH7fr1E?si=nl0v6k4jTkfz9lOt

01:27:09 Detailed overview of Colt’s contest prep to guest pose at the 2024 The Open Natural bodybuilding competition in Seattle, WA using PSMF, fat loading, carb loading, and exogenous ketones.

01:32:04 The WORST TIME to do cardio if you want to maintain your muscle mass.

01:35:15 A note on terminology! It’s improper English to say “carbs!?”

01:36:06 HEAVY LIFTING and PSMF.

01:43:44 When to track electrolytes on contest prep.

TIME STAMPS:

01:00 TAYLOR SHUEY is a LIFETIME NATURAL CARNIVORE BODYBUILDER currently 13 weeks out from his next competition where we’re taking a stab at his OCB pro card. Follow Taylor on Instagram @ tshuey63 He’s the guy with the GIANT ASS QUADS!

02:05 L.I.S.S. Samantha Kambeck / From VA, US / IG: @ wellhorseandrider / O.M.A.D. & Ketosis; advice for beginning INTERMITTENT FASTING from someone who thoroughly enjoys OMAD and fasting for 48 to 72 at a time, and how this can transform your health.

05:15 How intermittent fasting and an animal based way of eating has enhanced Sam’s spiritual life and meditation practices.

06:30 Common LIES about OMAD & IF, and what the science actually says.

07:57 Mr. Shuey’s SQUAT TIPS, FOOT POSITIONS, & general practices around QUADRICEP TRAINING.

010:13 KNEES OVER TOES: Is this a disaster waiting to happen, an effective muscle building technique, or a combination of the two to develop big legs?!

15:03 Tips on deciding whether to training UNILATERAL (single arm/leg) or BILATERAL (both arms/legs).

14:00 CHECKING IN - Overview of Taylor’s macronutrients, meal plan, and verbal analysis of his progress photos.

17:02 BRAIN FOG - Why this improves on the carnivore diet.

18:50 Water retention caused by heavy lifting and how it affects your physique as a lean bodybuilder.

22:04 Why KETO-ADAPTED ATHLETES retain muscle glycogen BETTER than athletes who are consuming carbohydrates at every meal.

28:11 Is it better to train with higher frequency or lower frequency leading up to a bodybuilding competition to peak optimally?

34:04 Our “master plan” to INCREASE TAYLOR’S “CALORIES” to burn fat; hormonal advantages we expect to see in his physique to demonstrate once again why tracking Calories on contest prep is a terrible idea.

38:28 “Intermittent energy restriction may result in greater improvements in insulin sensitivity and weight control than daily energy restriction (DER).... In the short term, IECR is superior to DER with respect to improved insulin sensitivity and body fat reduction. Longer-term studies into the safety and effectiveness of IECR diets are warranted.” “Recent experimental studies have elucidated some of the metabolic mechanisms involved with IF. " Email admin@supersetyourlife.com for these studies if you can't find them on Google (too lengthy for show notes!)

40:30 How Taylor’s BRAIN FOG has cleared up significantly since his recent transition to carnivore and how he can tell when he has tapped into ketosis.

42:21 CONTEST PREP CASSEROLE RECIPE: https://ketosavage.com/contest-prep-casseroles/ - how we both utilize and teach this brilliant contest meal prep strategy!

48:28 WEIGHING FOOD - how to make sure you’re tracking everything as accurately as possible.

51:15 How to troubleshoot the best portion sizes for your pre workout meal.

59:00 How to train your QUADS if you’re GLUTE-DOMINATE (me) and how to train your GLUTES if you’re QUAD-DOMINANT (Mr. Shuey).

01:05:05 Exciting results of Mr. Shuey’s client Alex using INTERMITTENT FASTING & OMAD as a tool in his meal plan.

01:06:06 TATTOO ADVICE for bodybuilders who want to go pro!!! (Shoutout to “Everything Rocks Tattoo” 406 598 8288)

01:13:02 Summary of Coach Colt’s recommendations on when & how to track SODIUM, POTASSIUM & MAGNESIUM to get the most out of your bodybuilding prep, peak for refeeds, and peak for your competition; what your mentality needs to be and how to adjust from refeed to refeed as practice “peak weeks” leading up to the show.

01:15:50 How to troubleshoot whether you are deficient in potassium or magnesium.

01:24:00 Tips to identify which source of meat should be the foundation for your contest prep; in most cases you can’t go wrong with 70-80% ground beef.

01:33:02 Why WOMEN typically understand better when to fast intuitively.

01:34:04 Taylor’s future competition plans.

01:36:00 DRUG TESTING GUIDELINES and other considerations when choosing a NATURAL bodybuilding show.

TIME STAMPS:

01:50 THIS WEEK’S L.I.S.S. Michael Meola / Syracuse, NY, US / He’s actually a client of mine that recently competed in a POWERLIFTING COMPETITION using what was essentially a LION DIET with some other keto foods added in.

02:50 TOOLS but not RULES: When does it make the most sense for bodybuilders & powerlifters to add carbohydrates for performance purposes?

06:30 Danielle Fischer (WNBF Pro) from New Hampshire, US: Does OMAD (intermittent fasting) slow down your metabolism over time?

12:22 Is 2MAD (two meals per day) optimal generally speaking for those wanting to optimize their body composition?

14:02 Lukas Holly from Slovakia - Can you get “ZINC OVERLOAD” on the carnivore diet? Beef is very high in zinc.

17:17 BIOAVAILABILITY: Zinc from one animal is not the same as zinc from another animal. Same applies to dietary fat sources; ONE MORE REASON WHY a Calorie is NOT a Calorie.

18:18 Andrea from Australia (bikini competitor, via email - question on peaking for competitions).

20:30 COMPETITORS TAKE NOTES!!! Richard’s CARNIVORE BODYBUILDING PEAK WEEK protocol with EXOGENOUS KETONES and WHITE RICE.

23:03 Why FAT ADAPTED ATHLETES retain muscle glycogen BETTER than athletes who consume carbohydrates regularly.

27:22 WHITE RICE: If you’re going to eat carbs this is probably your best bet and here’s why.

33:50 PLANT-BASED SKINCARE vs. ANIMAL-BASED SKINCARE.

39:14 BONE BROTH & CHICKEN DRUM STIX MEAL PREP - How to cook without letting ANYTHING GO TO WASTE. What makes sense to keep, and what you should throw to the dogs.

40:40 Common GASTRO-INTESTINAL issues you might experience that will tell you that you are consuming too much fat.

41:09 BHB (beta-hydroxybuterate) - the KING OF KETONES and how to encourage your body to burn more of these types of ketone bodies.

44:29 David Mencarini (from Minnesota, US, he’s one of my men’s physique competitors and he’s 9 weeks out from his next show, checked in at 175 lbs this morning and has this question for me I’m stumped on: “What's your take on using exogenous ketones?”

48:02 Colt’s contest prep update at 8 weeks out from GUEST POSING at THE OPEN NATURAL bodybuilding competition in Seatlle, WA, US.

50:00 Adam, from England - “I’m curious on your thoughts regarding coffee? I see you drink it but would you see noticeable benefits, if you were to cut it out?”

57:32 Valerio Polchi (from Italy) - What is your opinion with low carb diets and insulin suppression?

01:00:04 All about THYROID ISSUES and how to troubleshoot them the best you can with yoru diet.

01:02:02 INSULIN: Taylor Shuey (classic physique bodybuilder from Indiana, US) - why he is going to lose weight shortly after we INCREASE his Calories on contest prep (watch this).

01:07:46 James (by email) - I know that calories are a bad unit of measurement and after years of either bing eating or massive undereating my hunger signals are a mess so I don't trust my satiety while eating but I'm not really sure how to tell if I've had enough or if I need to make a second dinner?

01:10:42 Emily Fitrzyk, from England - Is it possible to spot reduce fat on your quads?

Looking for some mid-workout entertainment and motivation? Stream The SuperSetYourLife.Com Podcast from any platform. We publish every MONDAY and FRIDAY! Questions for Coach Rich? Book a consultation (free and paid options available) with the UK’s leading Keto nutrition expert HERE: Keto 1-to-1 Consultation – KETO PRO SHOP (theketopro.com)

Questions for Coach Colt? Your first phone call is free for 15 minutes; I also offer 30 & 60 minute 1:1 consultations and monthly coaching services. Email colt@supersetyourlife.com or book here: https://calendly.com/ssyl/meet-greet

TIME STAMPS:

02:12 “Bro Split” or “Pro Split” - Rob’s current strength training at 3 weeks out from at the Chicago Pro; discussion around his training methodology and major inspirations such as Dorian Yates & Phil Heath.

06:51 Tips on determining whether to use COMPOUND LIFTS or ISOLATION LIFTS in your hypertrophy training depending on how you feel and what your objective is.

10:32 Best compound lifts for MASS.

15:05 The secret behind Hoists’s “bell-curve” biomechanics in their seated leg extension machine; the signs of a high-quality resistance training machine.

20:02 Everything the average person does WRONG with LAT PULLDOWNS.

24:09 ROC-IT Technology.

25:08 Tips for using CHAINS & BANDS in your workouts and how Hoist mimics these training intensifiers.

29:02 How to get the best lat activation with lat pulldowns and seated cable rows.

33:03 SPOTTING TIPS!!! (I got you bro)

40:00 Rob’s life as a full-time gym owner, professional bodybuilder and Hoist sales manager!

44:55 How Rob got “bitten by the bug,” earning his IFBB Pro card, & WINNING the UK ARNOLD CLASSIC and British Masters!!!

50:32 Tricks your brain plays on you when you’re 3 weeks out from a big show!

55:05 The importance of REFEEDS; tips on how much to increase your food intake on these exciting days of prep!

01:00:09 Why neither of us track Calories on contest prep.

01:06:00 LISTENER QUESTION: 52 is older than what most would assume to be a “suboptimal bodybuilding age.” Do you agree?

01:10:00 PREMIER GYM - heaven for bodybuilders?!

01:14:14 A comparison of GBO vs IFBB bodybuilding organizations.

01:20:00 Tips to locate a competition where you have the best chance of winning.

01:20:20 The most important question you should ask yourself before you decide to go for your pro card.

=====================================

Looking for some mid-workout entertainment and motivation? Stream The SuperSetYourLife.Com Podcast from any platform. We publish every MONDAY and FRIDAY!

SUPERSET Coaching membership inquiries: https://calendly.com/ssyl/meet-greet

TIME STAMPS:

07:01 Tips to pre-plan and keep your SWEET TOOTH in check when you travel!

09:34 Audio recordings of MEAT-BASED BODYBUILDERS who no longer consume fiber and what their experience has been since.

15:05 How fiber (almost) RUINED MY LIFE.

18:08 What to REALLY DO if you’re CONSTIPATED!!! (don’t eat fiber)

22:01 Problems created by an overproduction of Candida–type of yeast that naturally occurs in the intestines, on the skin, and in mucous membranes.

26:06 GERD & HEARTBURN.

27:52 Why HUMANS are APEX PREDATORS like lions, sharks and leopards! (We are not monkeys).

30:04 Are you BLOATED? Here’s how fiber causes bloat and how to determine whether this is the cause and how to tell the difference between SATIETY and “bloat.”

31:13 Why the digestive system of a human being cannot break down fiber like a cow can.

32:20 Anecdotal evidence from high-level athletes concerning BOWEL MOVEMENTS since eliminating fiber.

37:00 IF FIBER IS SO BAD THEN WHY IS IT SO POPULAR?

37:29 ANTI-SEX HEALTH VILLAIN #1: Sylvester Graham (1794-1851)

39:45 ANTI-SEX HEALTH VILLAIN #2: John Harvey Kellogg (1852-1943)

42:01 Who’s FUNDING fiber studies anyway!? Here’s who.

51:42 ENTERITIS: Inflammation of the small intestine; fiber brings all of the digestive enzymes and bacteria that it’s collected through your digestive track which has way more ACIDITY than what the mucosal membrane of the small intestine can handle.

54:07 Cases of Cron’s disease are RISING in clear correlation with fiber consumption.

55:00 Examples of “GOOD DOCTORS” & “BAD DOCTORS” (aka “health villains”).

57:52 FIBER FOLLOWS YOU INTO THE BEDROOM!!! Detrimental side effects fiber has on BOTH MEN AND WOMEN that negatively impact their ability to “get the job done.”

58:49 Why fiber causes SEXUAL DYSFUNCTION and INFERTILITY.

01:01:12 Why FIBER DOES NOT REDUCE YOUR RISK FOR HEART DISEASE.

01:10:04 “Bulking” and “Cutting” - how this all changes when you go carnivore if you are a bodybuilder.

SUPERSETYOURLIFE.COM is a HEALTH-FIRST movement dedicated to empowering your aesthetic journey, specializing in KETO-CARNIVORE nutrition and BODYBUILDING coaching plans.

Looking for some mid-workout entertainment and motivation? Stream The SuperSetYourLife.Com Podcast from any platform. We publish every MONDAY and FRIDAY! 30-minute consultation with Coach Colt: https://calendly.com/ssyl/1-on-1-consultation-30-min

SUPERSET Coaching membership inquiries: https://calendly.com/ssyl/meet-greet

TIME STAMPS:

00:33 PREFACE: The PURPOSE behind calling out CLOWNS on social media.

08:42 THIS WEEK’S L.I.S.S. - Jon Uranga - From Spain; Certified dietitian and osteopath. IG atlas_nutricion_

10:50 (through end) - Here come the CLOWNS!!! (Watch out because there are 18 of them).

=========================================

SUPERSETYOURLIFE.COM is a HEALTH-FIRST movement dedicated to empowering your aesthetic journey, specializing in KETO-CARNIVORE nutrition and BODYBUILDING coaching plans.

Looking for some mid-workout entertainment and motivation? Stream The SuperSetYourLife.Com Podcast from any platform. We publish every MONDAY and FRIDAY!

30-minute consultation with Coach Colt: https://calendly.com/ssyl/1-on-1-consultation-30-min

SUPERSET Coaching membership inquiries: https://calendly.com/ssyl/meet-greet

TIME STAMPS:

00:33 Erica Suter is a Former college All-American Soccer Player, Hall of Fame Inductee from Johns Hopkins University, Certified Strength & Conditioning Coach. She trains young ladies to become FASTER, STRONGER, and MORE ROBUST in their sports! She has a Master’s Degree in Exercise Science and is also the host of The Soccer Queens Podcast.

03:01 THIS WEEK’S L.I.S.S. Jonathan “FoodieRunner!” Indianapolis, IN - IG jay247_365 - Jonathan hosts a “Run for Ya Life” 5k event that you can either run or walk 🙂 Fundraising event INFO: https://runsignup.com/Race/IN/Indianapolis/Run4YaLifeBR

04:40 The carnivore diet and SLEEP QUALITY.

06:31 MELATO NIN SUPPLEMENTATION: Good idea or addictive habit you’ll regret?!

09:59 The horrifically contra-indicated science concerning FIBER and its impact on your LIFE EXPECTANCY, ATHLETIC PERFORMANCE, & MENTAL WELLBEING.

13:18 The TRUTH about what is taught at NUTRITION SCHOOL to become a REGISTERED DIETICIAN.

19:32 Foods that trigger ACNE & other SKIN PROBLEMS.

24:05 The impact of PLANT TOXICITY and LACK OF BIOAVAILABILITY of nutrients they contain.

27:07 Why the carnivore diet is a diet of FREEDOM and not a diet of RESTRICTION!

28:08 Examples of high-level ketogenic olympic athletes, soccer athletes and professional bodybuilders.

33:29 What YOUNG FEMALE ATHLETES need to know about nutrition and how it affects their endocrine system.

37:44 Overview of Erica’s diet and why she structures it the way she does.

40:44 How Erica encourages and educates growing, developing female athletes to make healthy choices to live and perform their best.

41:38 The importance of consuming adequate protein for recovery in sports.

44:30 Peak week: PROTEIN REFEEDS vs. FAT REFEEDS vs. SWEET-POTATO REFEEDS!

49:01 The ketogenic diet and HIGH-INTENSITY, glycolytic training.

56:14 How RED MEAT affects your BRAIN CHEMISTRY.

59:29 “Intuitive eating is eating what satisfies your body, mind and soul!”

Website & The Soccer Queens Podcast: Podcast - Erica Suter

IG: fitsoccerqueen

Looking for some mid-workout entertainment and motivation? Stream The SuperSetYourLife.Com Podcast from any platform. We publish every MONDAY and FRIDAY!

30-minute consultation with Coach Colt: https://calendly.com/ssyl/1-on-1-consultation-30-min

SUPERSET Coaching membership inquiries: https://calendly.com/ssyl/meet-greet

We now PROUDLY sell KETO BRICKS™: https://supersetyourlife.com/collections/keto-brick%E2%84%A2

Shop Natural Sea Salts: https://supersetyourlife.com/products/baja-gold-sea-salt