Health For Fitness – Details, episodes & analysis

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✅ The Supplements Mentioned (All third party tested, NSF Certified)**

- **Creatine** (performance, recovery, brain function).  - https://s.thorne.com/CRSRx

- **Caffeine** (energy, focus, endurance) -  https://s.thorne.com/kI4DJ

- **Whey Protein** (if you struggle to hit protein intake). - https://s.thorne.com/emFVt

- **Omega-3s** (for brain, heart, & joint health). - https://s.thorne.com/cfP6Q

- **Magnesium** (for sleep, stress, & recovery). - https://s.thorne.com/oSHVT

- **Vitamin D + K2** (for bone & immune health). - https://s.thorne.com/cdcOL

- **Probiotics** (for gut health & immunity). - https://s.thorne.com/XDzMc

- **Multivitamin** (for overall nutrient support). - https://s.thorne.com/S0qS2

Episode Citations
1. Creatine – Performance, Muscle Retention & Brain Health
Kreider, R. B. et al. (2017). "International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine."
🔗 https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
2. Caffeine – Energy, Focus & Performance Booster
Grgic, J. et al. (2020). "Caffeine ingestion enhances exercise performance: A meta-analysis." British Journal of Sports Medicine.
🔗 https://bjsm.bmj.com/content/early/2020/03/06/bjsports-2019-101765
3. Whey Protein – Muscle Growth & Fat Loss
Hulmi, J. J. et al. (2010). "Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein." The American Journal of Clinical Nutrition.
🔗 https://academic.oup.com/ajcn/article/92/5/1080/4597392
4. Omega-3 (DHA & EPA) – Brain, Joints & Inflammation Support
Calder, P. C. (2018). "Omega-3 polyunsaturated fatty acids and inflammatory processes: Nutrition or pharmacology?"
🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6130902/
5. Magnesium Bisglycinate – Sleep & Stress Management
Abbasi, B. et al. (2012). "The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial." Journal of Research in Medical Sciences.
🔗 https://www.sciencedirect.com/science/article/abs/pii/S1756464612002466
6. Vitamin D + K2 – Bone & Immune Health
Holick, M. F. (2007). "Vitamin D deficiency." New England Journal of Medicine.
🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2687140/
7. Probiotics – Gut Health, Digestion & Immunity
Ouwehand, A. C. (2018). "A review of gut microbiota and its impact on obesity and metabolic disorders." Journal of Functional Foods.
🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6359935/
8. Multivitamin – Nutrient Insurance for Deficiencies
Gaziano, J. M. et al. (2012). "Multivitamins in the prevention of cancer in men: The Physicians' Health Study II randomized controlled trial." JAMA.
🔗 https://jamanetwork.com/journals/jama/fullarticle/1357267

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Leave a review if I've helped simplify health and fitness for you in any way, or share the show if you feel it would help others - I truly, truly appreciate it. 

Partial Transcript: I'm going to tell you five things that I'm going to stick to this week. Despite feeling like I just want to go to bed. Like I'm not mad. I'm not upset. Like nothing's wrong. Like, I'm just fucking tired

Hello, beautiful people. And welcome back to the =show==. 



Today's episode is going to be a little bit different. So I want to start by saying that I've been encouraged by those close to me. She'd be more vulnerable on the social media. 





And I do agree. I don't share a lot of the struggle, the business background stuff, like the like massive failures I have all of the time. 

You know, it's not, I'm not a person that owns a multi-billion dollar brand. I'm not a person that has broken world records. I'm not a person that has done anything and I'm not discrediting myself here like objectively. I am not a person that has done something extra, extra extraordinary. I don't necessarily feel like I need to share my struggle because it's like, I don't know. 

I feel almost that I had to believe that that's reserved for people that their lives almost appear like two dope I don't know. I think it's still good to be vulnerable. I think that if anybody gets anything out of what I have to say or feels like they can relate to it in some way it's worth it. 

So I don't really know why. I struggle with it. This is my first attempt. I am burned out to shit right now. So I thought, why not record a podcast episode about it? Cause when better. Then when I'm completely over it. I want to talk about burnout. What that kind of means when I say burnout, because I think burnout is different for everybody.

 I'm just going to talk you through how I tend to deal with burnout and some of the things that I do to kind of trick myself into feeling better. Nothing is wrong and everything is good by the way. 

Like, I don't want anybody to think that anything is going on that's big or like looming doom and glooming. It's not that at all. I have just been working a lot of hours. I'm just dealing with a lot of random business, dumb things that pop up and go wrong.   It's just a lot of moving parts. 

 As the business kind of grows and expands, which I'm so, so grateful for because they feel like it was so not the case for so long. I would have begged for these problems before. It took us this long to grow. The business, because we were so bad at business. And it's honestly a miracle that we made it through the pandemic. We made it by the skin of our teeth and that was a huge accomplishment, but it was, we just learned by fire and that time. And I think that. Talking about how hard that time was. 

It was not even something I was capable of because it was while we were in it. I was so. In it. That I didn't even really have time to be burned out. And I think that just now. The pandemic itself was one whole entire thing. And I'm sure we're all traumatized in our own little special ways from that, but the pandemic with the gym and feeling like the gym got to a place where I was like, okay, we built it and we did it. 

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If you're wondering why your results are as random as your workouts, let's chat.

Today we'll review examples of specific exercises to create:

- the illusion of a smaller waist
- a rounder butt
- a bigger butt / more developed glutes
- More lift under your butt
- Back of the arms "batwings"
- Getting the "two lines on her stomach *points aggressively* !"
- Diet strategies to compliment each of the above

This is to ANSWER COMMON QUESTIONS. You do not have to want these things, nor should you give a sht if other people do or don't. Take it or leave it my friends.

Bands Mentioned:
Glute Bands (on sale at time of posting, under $10)
Resistance Bands ($15.99 at time of posting)

Partial Transcript: Oh, and also like add body weight to your search. If you don't have any equipment, it will just come up with things that you don't need equipment for. And they're usually also like, Targeted for at-home exercising. So they usually the popular ones won't take up a ton of space either, which is really helpful. Let's talk about the food side. Revealing muscle versus just having less fat is something that I see all the time. And it sucks. It's just when it happens so bad. So. Revealing muscle means you lost weight. You were in a calorie deficit, but you maintained your protein intake and you were resistance training. In some capacity, you reveal a muscle base, which is what everyone wants when they say they want to tone. So. The other side of this. You are dieting in a calorie deficit everything's magical and wonderful and you're losing weight and you're finally, yay. We're really close. What the fuck? Where are my abs? That feeling sucks so badly that I want to explain to you why it happens so that it never happens to you. When you are leaning out or losing fat. There has to be something underneath that fat to reveal. If you want a shape difference. That's not so fun. If you have never worked out before and you just lose a bunch of weight, your not going to look toned and have that muscle definition, because you've never built it before you kind of cut down. That doesn't mean you have to do like a bulking phase, by the way. That's not what that means. 

What it does mean is that you don't necessarily want to just lose as much fat as possible and exercise as much as possible to just get a result. Like you can very strategically aim for something and progress your way there. And that sounds, I think, basic in the. Topics that I go through on this show, but it really, I think is misunderstood. Like you have to have the correct inputs to create certain outputs,
but on the flip side of that, just starting in perfectly is still better than not starting. Cause you're also going to figure out what you like and that's still valuable. You're still moving forward. 

If you are looking to build muscle a K thank your butt bigger. Things like that. Typically mean you may have to be in a surplus. And that's not fun for people to hear. You may have to eat a little bit more, not a ton more, a 

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The episode is also on youtube, I'd love your (constructive and kindly worded) thoughts! 

Partial Transcript: We are going to talk about something that is a little bit controversial. And my opinion on it is also controversial. Shocking. I know.  I know you guys don't come here for the vanilla bullshit, but we're going to get into it today. So. Before we start. I want to say that everything I say today, Is meant to empower you. It is not meant to make you feel less than it is not meant to make you feel like you are stuck where you are, and it is not meant to tell you how to feel about yourself. What it is meant to do is empower you, despite certain things that are set in certain narratives that I think are very, very common right now. And these thoughts that I think a lot of people are having, they won't say out loud. So I'm going to say them out loud.. They do not want to tell people that they think these things or feel this way or whatever it is. And yet so many people because of my job position are coming to me with these things. It's not uncommon at this point and it needs to be addressed. So we're going to dive into it today, body positivity. We're in talking about weight loss and how those two things play into one another. Are they mutually exclusive? Do you have to either love yourself or lose weight? Can you do both? Can you not do both? 

Why or why not? All of these things are all of the arguments that you hear, but body positivity, I think. As a movement. Was very good intentioned and like most movements. The second it got extreme shit. Stop making sense. 

 Body positivity. What even is it? What are we talking about? Body positivity as listed by Wikipedia. Body positivity is a social movement focused on the acceptance of all bodies, regardless of size, shape, tone, gender, and physical abilities. While challenging present day beauty standards as an undesirable social construct. That is what body positivity. Is according to the interwebs. Body positivity to me. Has become. A lot of other things. That is not that 

let's first talk about this idea of radical self-love because I think it's important. A lot of people walk around hating themselves. And that isn't good either. So how do we deal with the balance of this? 

As far as evidence goes...

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The official ad + trailer of The Health for Fitness Podcast hosted by Heather Mae 

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In this episode, we cover how much cardio is too much cardio and how it can impact your progress. If any of my episodes have helped you, please leave a review! 

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Partial Transcript: 
Hello, beautiful people. And welcome back to the show.

Today. I want to go through my top do's and don'ts in general for health, fitness, wellness all around. So these are going to hopefully apply to most, if not all of you.  So. I don't want to waste any of your time. Let's get right into it. 

The first thing, and I see this all the fucking time. I see this more often than probably anything else on this list. 10 times over. Don't. Overhaul. There is no reason that you were going to wake up tomorrow. And to live a completely different life. The one you've currently had set up. There's no reason that all of a sudden you're going to be this person that wakes up at 5:00 AM and only eats lettuce. And does this and bow and all of the things that you would already set into place like your family and your job and all of these things that you have set up in your life. Those can not all be overhauled all at once and you expect to sustain it. 

That is a great way to just kind of feel like you failed, even if you didn't. 

I beg of you to stop trying to change everything at once this overhaul everything, I'm going to be a completely new person tomorrow, nothing from my previous life. Like that person is dead. It's, it's just not sustainable. Like there's a reason your life is set up the way it is. It's a series of habits and preferences and all of these things, and you're not going to suddenly have none of those habits or preferences and trying to go against all of them at once. Oh, it doesn't go so well. 

Instead, I always recommend small tweaks. Look at your life. Look at everything you do day to day. 

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Partial Transcript: Hello, beautiful people. And welcome back to the show today. We are going to talk about fat loss, maintenance, muscle gain body. Recomposition all of these crazy terms that everyone throws around. And I don't really think that there's much explanation on the basics anymore. And I don't really know why I'm seeing that trend to maybe it's. 

I mean, algorithms are so weird. Maybe I'm seeing something different, but I'm seeing so many common questions under  the videos on complex topics. That are very foundational. And I think that sometimes revisiting the foundations, if you think about who's making content in any industry anybody that is somewhat of an expert or has built a following because of their knowledge on something. That person is in that. Bubble. Every single day. They're only thinking about those things for as long as you think about whatever you work with, whatever you do day to day, whether you have kids and that's that's your life or your job is to manage a bunch of other people. And that takes up all your time. You're doing that thing for the bulk of your hours when you are in, for example, the fitness bubble that I live in. In the fitness bubble, we use ridiculous vernacular and all of these weird words to describe things. And there's different names for the same movements and all of those things, nobody would ever fucking know. Why would you know that I spend all day doing this? So of course I know those things,  what happens is the people making the content, are those people living in the bubbles and the bubble, you forget that the basics in your bubble are not the basics and other people's bubbles. What I really want to do with this is get down to the basics to make sure you understand about these things. Not so much exactly what they are, but really how they apply and what they actually look like in practice. And what if this, and what if that, that's what I want to get into with these things, because I think these terms are thrown around and oftentimes misunderstood or misinterpreted, and it can lead you to just not doing the right things. 

And nobody wants to make mistakes when they're on any sort of like fat. Loss journey or fitness journey wasting time is wasting time. So I'm going to try to not waste any more of yours. Let's get right into it. Let's start with calorie deficit versus, you know, clean, eating, all of that good stuff. 

This is a ridiculous argument. Because to say that one is the most important. Is. Uh, a massive oversimplification. In any way you spin it and you see people that have like very, very influential platforms like preaching that calories are the only thing that matters and sour patch kids for dinner. And I FYM. Or it's like the complete opposite end of the spectrum, like test your blood sugar every time you eat. Cause that's fucking normal. Humans have been around for quite some time, eating, doing things. We weren't testing our blood sugar. There's new foods. There's a, I get it. However to think that only eating bullshit, because it's in the right quantitative amounts of these macronutrients or thinking that every gram of sugar is going to kill you. 

Everything needs to be organic. You can't eat without anxiety. Like everything's clean. Neither are correct. And that's a ridiculous thing to do is to promote that only one or. One is correct. 

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Partial Transcript: Hello, beautiful people. And welcome back to the show. First, I want to give you an offer that I am posting nowhere else. I have sort of gathered all of the nutrition resources from everything I've ever made. Um, which is a lot between the gym and my own nutrition work and everything that I've done with 23 hour health. Um, there's a shit ton of these like cheat sheet, grocery lists, sample meal plan type things. And I put them all on Patrion. So that link will be in the description of the episode. There is a special offer for just you guys. Um, there is only a few of them available. You will see it. It's very obvious. It's the first pricing tier do not pay for the more expensive one. I repeat, do not pay for the more expensive one

there's a cheaper one. Do that one. So today we're talking about strength. We're going to go into what that means. I want to welcome Robert to the show. Hello, Rob. Hello? Hello? Hello. We are going to get right into it. What is strength and what does that mean for most people? . Does being muscular mean being strong. I mean it doesn't. Not mean that, but it doesn't. It does not the same. Right. . How strong does the average person need to be like, and how do they actually compare where they're at? Like, it's probably not safe for everyone to go, just test their one rep max back squat. So how do you know if you're strong enough? What does that mean for the average person who wants to be very functional in their day-to-day life? Oh, there, you have to figure out what is strength, I mean, it's the ability to create force, and force. Is what in lifestyle and every day for the average parent, what is that? .  You need to be stronger than the forces that you experienced in your everyday life. So, I mean, If you trip and fall, you need to be stronger than it takes to stand back up. You should probably be strong enough that lifting the groceries and the big bag of dog food is not something you need a warm up for. She'd be like a relatively low percentage of your strength to get something from the ground to your ways your, from the ground to your shoulder, like. That that's why you would train, strengthened me on top of that.  People experience a lot of pain when they're not strong because they used. Musculature, they use patterns that are not literally not stronger than gravity or not stronger than the object that they're trying to do.  The other thing is just, you know, people living a life that doesn't make them stronger on a long enough time horizon. People get hurt and you get hurt living a regular life because you are, you're not stronger than the stuff you're asking your body to do. The number of people who get hurt shoveling because. How often do you twist and sort of lift? I don't know, like 10 to 40 pounds. Dozens of times you probably only do it. Three times a year. I think. Most people have experience with that. Like at some point or another, you do something stupid and you're like, why did I go shovel for five hours straight? Like my back is killing me for three days after like we've all overdone it. And I think that the whole point is really to make it harder to overdo it. 

You should be able to have a level of preparation that makes it, so those things don't end that way. . How do people assess where they're at? 

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