The True Form Podcast – Details, episodes & analysis

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10 Tips for Avoiding Weight Gain Over the Holidays

1. Don't skip meals: It can be tempting to skip meals in anticipation of a big holiday feast, but this can actually make you more likely to overeat later. Instead, try to stick to your regular meal schedule and make sure you are fueling your body with nourishing foods throughout the day.
    
2. Choose your indulgences wisely: It's okay to enjoy the occasional indulgence, but try to focus on the treats that are most meaningful to you. This way, you can enjoy them without feeling like you're missing out on something else.
    
3. Stay active: Incorporating physical activity into your daily routine can help you burn off extra calories and keep your metabolism revved up. Try to fit in some form of exercise, whether it's a walk with a friend or a workout at the gym, on a regular basis.
    
4. Be mindful of portion sizes: It's easy to overdo it on high-calorie foods, especially when they are served in large portions. Be mindful of your portions and try to eat slowly, paying attention to your hunger and fullness cues. PROTEIN
    
5. Don't beat yourself up: It's okay to indulge in your favourite holiday foods, and it's important to be kind to yourself if you do overdo it. Remember that it's about balance and moderation, and try to get back on track with healthy eating habits as soon as possible.
    
6. Keep healthy snacks on hand: Stock your pantry and refrigerator with healthy snack options, such as nuts, seeds, fruits, and vegetables, so that you have something to munch on when you're feeling hungry between meals.
    
7. Stay hydrated: Proper hydration is important for maintaining energy levels and preventing fatigue. Fatigue often leads to poor choices. Make sure you are drinking enough fluids, especially water, throughout the day.
    
8. Plan ahead: If you know you'll be attending a party or gathering, try to eat a healthy snack beforehand so that you're less likely to overindulge.
    
9. Bring a healthy dish to share: If you're attending a potluck or party, consider bringing a healthy dish to share. This way, you'll have at least one healthy option to choose from.
    
10. Don't go to parties hungry: M

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Thank You for Supporting The True Form Podcast!

Your support means the world to me. If you enjoy the podcast and want to help me continue sharing inspiring stories and valuable insights, consider becoming a supporter of the show!

🌟 Support starts at just $3, $5,$8, or $10 per month
As a supporter, you’ll get exclusive access to the True Form private community—a space to connect, grow, and share your journey with like-minded individuals.

👉 https://www.buzzsprout.com/2154793/support

Thank you for being part of the True Form family. Your support helps me keep inspiring and empowering people around the world!

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Welcome to another episode of the In-situ Collective podcast! This week, we are wrapping up the month with our favourite discoveries, teachable moments, and ideas.

In this episode, we dive into the essentials of living a strong, healthy, and resilient life. From training principles that stand the test of time to the impact of sleep deprivation, the biological benefits of human connection, and navigating gym etiquette—this episode covers it all. Plus, we outline the 10 commandments for a long, happy life. Tune in for practical tips and thought-provoking insights! 

Mentions: 
Lex Fridman Podcast; #129: Lisa Feldman Barrett: Counterintuitive Ideas About How The Brain Works: 
https://open.spotify.com/episode/1MGZHn0EHpYkD0ejLg2N77?si=bv-QSHIKTkKzsAFEoc5S0g 

Support the show

Thank You for Supporting The True Form Podcast!

Your support means the world to me. If you enjoy the podcast and want to help me continue sharing inspiring stories and valuable insights, consider becoming a supporter of the show!

🌟 Support starts at just $3, $5,$8, or $10 per month
As a supporter, you’ll get exclusive access to the True Form private community—a space to connect, grow, and share your journey with like-minded individuals.

👉 https://www.buzzsprout.com/2154793/support

Thank you for being part of the True Form family. Your support helps me keep inspiring and empowering people around the world!

Unlock 30 days of exclusive, actionable fitness tips to get you moving toward your goals faster – free of charge: https://www.jackfitness.com.au/30day


In need of more guidance and support? Join the Athlete Program:
https://www.jackfitness.com.au/athlete
Elevate your fitness journey with the Athlete subscription! Get a perfectly phased, fully guided workout program that will help you lose weight, build muscle, and have you feeling f*cking amazing.
🔶New program every 4-6 weeks.
🔶Detailed video demonstrations.
🔶Seamless exercise tracking.
🔶Join our amazing community.

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Welcome to another episode of the In-situ Collective podcast! This week, we are wrapping up the month with our favourite discoveries, teachable moments, and ideas.

In this episode, we dive into the benefits of incorporating a deload week into your training routine and how it can improve your recovery and performance. We bring up Jack's latest obsession with barefoot shoes and whether they truly offer an advantage for your foot health. We discuss processed food and whether or not it should fit into a healthy diet. Lastly, we tackle the rising issue of YouTube censorship in the fitness space and how it's going to affect teens and young adults.

00:00 Intro.
02:29 Importance of Deload Weeks in Fitness Programs.
12:58 Barefoot shoes are Minimalist Shoes with no support and wider toe base.
15:09 Benefits of Barefoot Shoes.
19:12 Benefits of wearing flat shoes for foot strength.
24:42 Importance of considering goals and reframing perspective on processed foods.
26:37 Importance of a diet with minimal processed food.
30:33 Focus on adding good nutrients to your diet.
36:09 Discussing the impact of fitness censorship on education about steroids.

Support the show

Thank You for Supporting The True Form Podcast!

Your support means the world to me. If you enjoy the podcast and want to help me continue sharing inspiring stories and valuable insights, consider becoming a supporter of the show!

🌟 Support starts at just $3, $5,$8, or $10 per month
As a supporter, you’ll get exclusive access to the True Form private community—a space to connect, grow, and share your journey with like-minded individuals.

👉 https://www.buzzsprout.com/2154793/support

Thank you for being part of the True Form family. Your support helps me keep inspiring and empowering people around the world!

Unlock 30 days of exclusive, actionable fitness tips to get you moving toward your goals faster – free of charge: https://www.jackfitness.com.au/30day


In need of more guidance and support? Join the Athlete Program:
https://www.jackfitness.com.au/athlete
Elevate your fitness journey with the Athlete subscription! Get a perfectly phased, fully guided workout program that will help you lose weight, build muscle, and have you feeling f*cking amazing.
🔶New program every 4-6 weeks.
🔶Detailed video demonstrations.
🔶Seamless exercise tracking.
🔶Join our amazing community.

https://www.jackfitness.com.au/athlete

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On the episode, Kathy Gabriel comes back for her second interview.

Yes, this is the second time we've had Kathy on the podcast. She was first on the podcast in episode 83.

In this episode, Kathy talks about the Mongolian Derby 2022 race and how she placed high on the leader board but it was the journey and experiences that made her feel like a winner. Kathy has started a photography business, become a guest speaker and has been offered some great opportunities since the Mongolian Derby 2022 race.

I'm sure you're gonna love this episode as much as I loved interviewing Kathy Gabriel for the second time.

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Our Programs

Move Well, Look Good, 12-WEEK WORKOUT PROGRAM.

A full-body weightlifting and muscle-building program that requires three gym sessions per week with off-day mobility sessions and "focus sessions". This program is structured to ensure you see continual progress.

https://www.in-situcollective.com/move-well-look-good

Support the show

Thank You for Supporting The True Form Podcast!

Your support means the world to me. If you enjoy the podcast and want to help me continue sharing inspiring stories and valuable insights, consider becoming a supporter of the show!

🌟 Support starts at just $3, $5,$8, or $10 per month
As a supporter, you’ll get exclusive access to the True Form private community—a space to connect, grow, and share your journey with like-minded individuals.

👉 https://www.buzzsprout.com/2154793/support

Thank you for being part of the True Form family. Your support helps me keep inspiring and empowering people around the world!

Unlock 30 days of exclusive, actionable fitness tips to get you moving toward your goals faster – free of charge: https://www.jackfitness.com.au/30day


In need of more guidance and support? Join the Athlete Program:
https://www.jackfitness.com.au/athlete
Elevate your fitness journey with the Athlete subscription! Get a perfectly phased, fully guided workout program that will help you lose weight, build muscle, and have you feeling f*cking amazing.
🔶New program every 4-6 weeks.
🔶Detailed video demonstrations.
🔶Seamless exercise tracking.
🔶Join our amazing community.

https://www.jackfitness.com.au/athlete

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This week we talk about what it's like being a beginner again and how you can find confidence when you are new to exercise and the gym scene.

We share a client's perspective on what it was like giving up diet coke.

Lastly, we discuss how you can keep your gym gains while taking time off the gym or while being away on holidays.

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Find us on Instagram

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Get Your LMNT Here

http://elementallabs.refr.cc/jackgraham

Our Programs

Move Well, Look Good, 12-WEEK WORKOUT PROGRAM.

A full-body weightlifting and muscle-building program that requires three gym sessions per week with off-day mobility sessions and "focus sessions". This program is structured to ensure you see continual progress.

https://www.in-situcollective.com/move-well-look-good

Build and Shape, 15-WEEK WORKOUT PROGRAM

A program designed for more experienced and committed lifters looking to improve their overall physique and aesthetics.

Support the show

Thank You for Supporting The True Form Podcast!

Your support means the world to me. If you enjoy the podcast and want to help me continue sharing inspiring stories and valuable insights, consider becoming a supporter of the show!

🌟 Support starts at just $3, $5,$8, or $10 per month
As a supporter, you’ll get exclusive access to the True Form private community—a space to connect, grow, and share your journey with like-minded individuals.

👉 https://www.buzzsprout.com/2154793/support

Thank you for being part of the True Form family. Your support helps me keep inspiring and empowering people around the world!

Unlock 30 days of exclusive, actionable fitness tips to get you moving toward your goals faster – free of charge: https://www.jackfitness.com.au/30day


In need of more guidance and support? Join the Athlete Program:
https://www.jackfitness.com.au/athlete
Elevate your fitness journey with the Athlete subscription! Get a perfectly phased, fully guided workout program that will help you lose weight, build muscle, and have you feeling f*cking amazing.
🔶New program every 4-6 weeks.
🔶Detailed video demonstrations.
🔶Seamless exercise tracking.
🔶Join our amazing community.

https://www.jackfitness.com.au/athlete

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Today's episode focuses on how you can maintain peak brain function by consuming foods that support brain health.

In this episode, I discuss the foods you should consider adding to your diet and the habits you may want to reconsider when wanting to improve brain function and reduce cognitive decline.

I discuss five nutrients scientifically proven to support brain health and function. These include Essential Fatty Acids, Choline, Creatine, Berries and Glutamine.

In the second half of the episode, I discuss 5 habits you may want to consider ditching if optimal brain health and function are important to you. These habits include sitting, social connection, sleep, stress and alcohol. 

Let’s optimise our brains!

Papers referenced:

Anthocyanins and cognition

Creatine and brain health

Find us on Instagram

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FREE 4-week Fat Loss Home Program

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Our Programs

Move Well, Look Good, 12-WEEK WORKOUT PROGRAM.

A full-body weightlifting and muscle-building program that requires three gym

Support the show

Thank You for Supporting The True Form Podcast!

Your support means the world to me. If you enjoy the podcast and want to help me continue sharing inspiring stories and valuable insights, consider becoming a supporter of the show!

🌟 Support starts at just $3, $5,$8, or $10 per month
As a supporter, you’ll get exclusive access to the True Form private community—a space to connect, grow, and share your journey with like-minded individuals.

👉 https://www.buzzsprout.com/2154793/support

Thank you for being part of the True Form family. Your support helps me keep inspiring and empowering people around the world!

Unlock 30 days of exclusive, actionable fitness tips to get you moving toward your goals faster – free of charge: https://www.jackfitness.com.au/30day


In need of more guidance and support? Join the Athlete Program:
https://www.jackfitness.com.au/athlete
Elevate your fitness journey with the Athlete subscription! Get a perfectly phased, fully guided workout program that will help you lose weight, build muscle, and have you feeling f*cking amazing.
🔶New program every 4-6 weeks.
🔶Detailed video demonstrations.
🔶Seamless exercise tracking.
🔶Join our amazing community.

https://www.jackfitness.com.au/athlete

Send us a text

How to stay in shape over the holidays and our Limitless review.

🔹 Finding the right balance between enjoying the festive season and keeping on track with your health and fitness can be difficult, but we promise it's possible! In this episode, we will tell you how.

Our tips include; exercising outside the gym, managing alcohol wisely, having a platter strategy, having a mealtime game plan, staying hydrated and maintaining a sleep schedule.

🔹 Later, we discuss the new TV series everyone is talking about, Limitless. What we liked and didn't like and what it all means for you.

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Find us on Instagram

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Join us on YouTube

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Our Programs

Move Well, Look Good, 12-WEEK WORKOUT PROGRAM.

A full-body weightlifting and muscle-building program that requires three gym sessions per week with off-day mobility sessions and "focus sessions". This program is structured to ensure you see continual progress.

https://www.in-situcollective.com/move-well-look-good

Build and Shape, 15-WEEK WORKOUT PROGRAM

A

Support the show

Thank You for Supporting The True Form Podcast!

Your support means the world to me. If you enjoy the podcast and want to help me continue sharing inspiring stories and valuable insights, consider becoming a supporter of the show!

🌟 Support starts at just $3, $5,$8, or $10 per month
As a supporter, you’ll get exclusive access to the True Form private community—a space to connect, grow, and share your journey with like-minded individuals.

👉 https://www.buzzsprout.com/2154793/support

Thank you for being part of the True Form family. Your support helps me keep inspiring and empowering people around the world!

Unlock 30 days of exclusive, actionable fitness tips to get you moving toward your goals faster – free of charge: https://www.jackfitness.com.au/30day


In need of more guidance and support? Join the Athlete Program:
https://www.jackfitness.com.au/athlete
Elevate your fitness journey with the Athlete subscription! Get a perfectly phased, fully guided workout program that will help you lose weight, build muscle, and have you feeling f*cking amazing.
🔶New program every 4-6 weeks.
🔶Detailed video demonstrations.
🔶Seamless exercise tracking.
🔶Join our amazing community.

https://www.jackfitness.com.au/athlete

Send us a text

On this episode, Jack interviews the one and only Jenny Milton, AKA @adrenajen!

Jennie has collected quite the resume, including Professional Snowkiter and Snowkite Coach, Professional Kitesurfer and Instructor, Big Mountain Skier and backcountry guide.

Not only is Jennie an epic teacher she also practices what she preaches. 

#1 Australian Womens Kitesurfing Champion 2018

#4 GKA World Kitesurfing Finals 2018

#2 Redbull Ragnarok Snowkite Race 2019

#1 Alaska Snowkite Festival Mountain Race 2022 

A word from Jen:

Let me quickly introduce myself!

My name is Jennie Milton, but they call me Adrenajen because I have a burning passion for Adrenaline Sports, including kitesurfing, Snowkiting, big mountain skiing & downhill MTB.

A word from Jack:

A few months ago, Jenny came to me in search of a PT session to help her sort out a few injuries and niggles she had accumulated over the years. I soon realised these weren’t just everyday injuries. After a few training sessions and hearing all about Jennies’ epic stories, her amazing job and her adrenaline-filled lifestyle, I knew I just had to get her on the podcast! 

This podcast has so many good stories, everything from Jen selling her house, a sports car, and a successful business to chase her dreams! To the goosebump-inducing stories about her big mountain accomplishments. 

Just when I thought it couldn’t get more thrilling, in 2019, Jen decided she wanted to start competing in the world of kiting! All within the same year, she bec

Support the show

Thank You for Supporting The True Form Podcast!

Your support means the world to me. If you enjoy the podcast and want to help me continue sharing inspiring stories and valuable insights, consider becoming a supporter of the show!

🌟 Support starts at just $3, $5,$8, or $10 per month
As a supporter, you’ll get exclusive access to the True Form private community—a space to connect, grow, and share your journey with like-minded individuals.

👉 https://www.buzzsprout.com/2154793/support

Thank you for being part of the True Form family. Your support helps me keep inspiring and empowering people around the world!

Unlock 30 days of exclusive, actionable fitness tips to get you moving toward your goals faster – free of charge: https://www.jackfitness.com.au/30day


In need of more guidance and support? Join the Athlete Program:
https://www.jackfitness.com.au/athlete
Elevate your fitness journey with the Athlete subscription! Get a perfectly phased, fully guided workout program that will help you lose weight, build muscle, and have you feeling f*cking amazing.
🔶New program every 4-6 weeks.
🔶Detailed video demonstrations.
🔶Seamless exercise tracking.
🔶Join our amazing community.

https://www.jackfitness.com.au/athlete

Send us a text

🔹 Jack levels up his knowledge about periods and hormonal birth control. He compares the idea of men taking HBC compared to women and cannot believe what he finds.

🔹 Mack gives a brief history of where "the pill" came from and what hormonal birth control does to the female body.

🔹 Later, we discuss the only food documentary we would recommend watching, The Next Thing You Eat. A mini-series that brilliantly breaks down the evolution of food and where they believe the food industry is headed.

❇️ Listener questions:

What are peptides?

How to push past the feeling of hunger?

Use the discount code Jack25 to get 25% off your first AXP order.

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Find us on Instagram

@jack.lgraham

@mack.insitu

Join us on YouTube

https://www.youtube.com/channel/UC9IpBODN7OHMp_P0mBXij_Q

FREE 4-week Fat Loss Home Program

https://www.in-situcollective.com/fat-loss-guide-download

Our Programs

Move Well, Look Good, 12-WEEK WORKOUT PROGRAM.

A full-body weightlifting and muscle-building program that requires three gym sessions per week with off-day mobility sessions and "focus sessions". This program is structured to ensure you see continual

Support the show

Thank You for Supporting The True Form Podcast!

Your support means the world to me. If you enjoy the podcast and want to help me continue sharing inspiring stories and valuable insights, consider becoming a supporter of the show!

🌟 Support starts at just $3, $5,$8, or $10 per month
As a supporter, you’ll get exclusive access to the True Form private community—a space to connect, grow, and share your journey with like-minded individuals.

👉 https://www.buzzsprout.com/2154793/support

Thank you for being part of the True Form family. Your support helps me keep inspiring and empowering people around the world!

Unlock 30 days of exclusive, actionable fitness tips to get you moving toward your goals faster – free of charge: https://www.jackfitness.com.au/30day


In need of more guidance and support? Join the Athlete Program:
https://www.jackfitness.com.au/athlete
Elevate your fitness journey with the Athlete subscription! Get a perfectly phased, fully guided workout program that will help you lose weight, build muscle, and have you feeling f*cking amazing.
🔶New program every 4-6 weeks.
🔶Detailed video demonstrations.
🔶Seamless exercise tracking.
🔶Join our amazing community.

https://www.jackfitness.com.au/athlete

Send us a text

🔹 Last week, we tried Hello Fresh for the first time! Today we dove into the pros, cons and who we think it's right for.

🔹 We like to consider ourselves mild minimalists. We share how the minimalist mindset can help you in every aspect of life, including fitness and nutrition.

🔹 A frequently asked question:

Do you do meal plans?

Will you make me a meal plan?

All I need is a meal plan.

We debunk the many reasons we don't offer meal plans and what we believe is a more viable option.

Use the discount code Jack25 to get 25% off your first AXP order.

https://activatedxperformance.com.au/collections/all

Find us on Instagram

@jack.lgraham

@mack.insitu

Join us on YouTube

https://www.youtube.com/channel/UC9IpBODN7OHMp_P0mBXij_Q

FREE 4-week Fat Loss Home Program

https://www.in-situcollective.com/fat-loss-guide-download

Our Programs

Move Well, Look Good, 12-WEEK WORKOUT PROGRAM.

A full-body weightlifting and muscle-building program that requires three gym sessions per week with off-day mobility sessions and "focus sessions". This program is structured to ensure you see continual progress.

htt

Support the show

Thank You for Supporting The True Form Podcast!

Your support means the world to me. If you enjoy the podcast and want to help me continue sharing inspiring stories and valuable insights, consider becoming a supporter of the show!

🌟 Support starts at just $3, $5,$8, or $10 per month
As a supporter, you’ll get exclusive access to the True Form private community—a space to connect, grow, and share your journey with like-minded individuals.

👉 https://www.buzzsprout.com/2154793/support

Thank you for being part of the True Form family. Your support helps me keep inspiring and empowering people around the world!

Unlock 30 days of exclusive, actionable fitness tips to get you moving toward your goals faster – free of charge: https://www.jackfitness.com.au/30day


In need of more guidance and support? Join the Athlete Program:
https://www.jackfitness.com.au/athlete
Elevate your fitness journey with the Athlete subscription! Get a perfectly phased, fully guided workout program that will help you lose weight, build muscle, and have you feeling f*cking amazing.
🔶New program every 4-6 weeks.
🔶Detailed video demonstrations.
🔶Seamless exercise tracking.
🔶Join our amazing community.

https://www.jackfitness.com.au/athlete