Episode 89: How to Maintain Muscle Mass in a Caloric Deficit

How to Maintain Muscle Mass in a Caloric DeficitOn the pH Nutrition podcast, coaches Luke and Liam discuss effective strategies to retain muscle mass during a caloric deficit. They underscore the incorporation of resistance training, having adequate protein intake, not undergoing a too aggressive caloric deficit, maintaining a good sleep schedule, and considering several dietary supplements like creatine, omegas, vitamin D, and possibly HMB. Concrete numbers and specific interventions are presented to guide listeners in implementing these strategies along with the importance of maintaining good sleep, achieving an optimal balance in macronutrient intake, and the overall benefit of combining diet and exercise for more significant results, among others.For more info on our programs head over to our website hereCheck out our Instagram page where we post tonnes of useful info here00:02 Introduction and Casual Conversation00:45 The Importance of Maintaining Muscle Mass in a Deficit01:38 Role of Resistance Training in Muscle Mass Maintenance04:05 The Significance of Protein Intake06:45 Balancing Macronutrients for Optimal Muscle Maintenance12:26 The Impact of Calorie Deficit on Muscle Mass17:45 Combining Diet and Exercise for Effective Weight Loss19:49 Discussing Potential Substitutes for Resistance Training19:52 The Importance of Creatine and Omega Threes20:27 The Role of Vitamin D in Maintaining Muscle Mass21:07 Exploring the Efficacy of HMB22:29 The Impact of Food Quality and Green Powders24:12 The Crucial Role of Sleep in Muscle Mass Maintenance26:35 The Influence of Nutrition on Sleep Quality29:43 The Importance of a Balanced Lifestyle for Muscle Mass Maintenance31:41 Wrapping Up and Looking Forward Hosted on Acast. See acast.com/privacy for more information.

In this episode of the pH Nutrition Podcast, hosts Luke and Liam explore a recent paper called 'The anabolic response to protein ingestion during recovery from exercise, has no upper limit in magnitude and duration in vivo in humans' Trommelen et al (2023)The study mainly contradicts previous assumptions about the body's protein absorption limits. The findings show a dose-response relationship between the amount of protein consumed and the anabolic response, indicating that humans may be able to absorb more protein than previously thought. The hosts discuss the potential applications of this new information, particularly with regards to intermittent fasting, high protein feeds, and scenarios where regular protein intake may not be possible. They highlight the need for further studies to understand this new perspective on protein absorption and its potential effect on a person's dietary regime.For more info on our programs head over to our website hereCheck out our Instagram page where we post tonnes of useful info here00:01 Introduction and Welcoming Remarks00:51 Discussion on Recent Research Review01:18 Understanding Protein Absorption02:07 Exploring the Study on Protein Ingestion03:49 Implications of the Study Findings05:59 Practical Applications of the Study14:39 Potential Limitations and Future Research Directions17:40 Conclusion and Final Thoughts Hosted on Acast. See acast.com/privacy for more information.

In this episode of the pH Nutrition podcast, hosts Liam and Luke talk about the concept of periodisation and how nutrition should be adjusted throughout the different seasons of the year. They discuss the importance of maintaining a consistent training routine, setting and reassessing personal goals and the benefits of consuming a diverse range of nutrients. They provide specifics on eating seasonally and personalizing dietary habits to align with seasonal changes, training load, and lifestyle circumstances. The hosts conclude with an emphasis on a food-first approach and the importance of maintaining a nutrient-dense diet for better health and exercise performance, regardless of the specific goal at hand.For more info on our programs head over to our website hereCheck out our Instagram page where we post tonnes of useful info here00:00 Introduction and Catching Up00:30 The Importance of Routine and Getting Back on Track00:56 Periodising Nutrition and Setting Goals03:12 The Impact of Seasons on Nutrition and Goals04:30 The Benefits of Eating Seasonally07:46 Periodising Supplementation10:17 Setting Goals and Actions for the New Year14:09 The Importance of Micronutrients and Diverse Diet31:56 Conclusion and Upcoming Episodes Hosted on Acast. See acast.com/privacy for more information.

In this episode of the pH Nutrition Podcast, hosts Liam and Luke discuss the topic of fat loss. They share a blueprint of how they help their clients achieve their nutrition and weight loss goals, emphasizing the importance of understanding personal nutrition needs, and the role of consistency, personalization, and accountability in achieving and maintaining weight loss.They also discuss the importance of setting clear goals and having a long-term mindset. The hosts emphasize the importance of tracking your current diet and making necessary tweaks to align it with your health and weight loss goals. The conversation also covers common reasons people fail their diets and how to mitigate these failures.For more info on our programs head over to our website hereCheck out our Instagram page where we post tonnes of useful info here00:00 Introduction to the Podcast00:18 Discussing the Topic of Fat Loss01:21 The Importance of Personalized Nutrition01:54 Challenges in Starting a Diet05:59 Why People Fail to Continue Their Diet18:13 Setting Objective Goals for Your Diet19:57 Approaching Your Diet in 202420:38 The Importance of Tracking Your Current Intake23:21 Approaching Nutrition in a Way That Suits the Individual24:18 The Importance of Having a Coach25:38 Transitioning to Macros and Managing Portion Sizes26:01 The Role of Recipes and Meal Plans in Nutrition27:44 The Impact of Making Small Changes in Your Diet27:54 The Strategy of Making Additions Rather Than Subtractions28:34 The Benefits of Increasing Food Volume29:53 The Importance of Tracking and Understanding Your Current Intake36:34 The Role of Accountability in Achieving Nutritional Goals39:52 Planning for the End of the Coaching Period45:03 The Importance of Having a Roadmap for Your Nutritional Journey Hosted on Acast. See acast.com/privacy for more information.

In this special episode of the PH Nutrition podcast, hosts Liam and Luke take a look back at 2023, highlighting the professional and personal accomplishments for the team at PH Nutrition. They discuss team members' achievements such as winning a pro card in bodybuilding, running marathons, and managing comedy careers alongside their fitness commitments. They also discuss the company’s year, including the revamp of the six-week fat loss and strength programs, the creation of the Inner Circle program, the coach expansion, and plans for the coming year. Key topics for future podcast episodes were highlighted, and the announcement was made for the halt of their app development project.For more info on our programs head over to our website hereCheck out our Instagram page where we post tonnes of useful info here00:00 Introduction and Welcome00:26 Reflections on 2023: Personal and Professional Insights02:17 Looking Ahead: Goals and Expectations for 202403:21 Comedy and Fitness: Balancing Passions and Profession04:03 Appreciation and Acknowledgement: Celebrating Team Achievements07:25 Challenges and Triumphs: The Journey of pH Nutrition08:46 Transition and Growth: Changes in the Coaching Team10:20 Celebrating Success: Highlighting Coaches' Achievements13:38 Tom's Contribution and Achievements14:27 Tom's Future Goals and Challenges14:48 Discussing Weightlifting Metrics16:17 Future Personal Fitness Goals19:52 Reflecting on 2023 and Looking Forward to 202420:42 Updates on Coaching Programs and Services25:23 Plans for the Podcast in 2024 Hosted on Acast. See acast.com/privacy for more information.

In this episode of the pH Nutrition podcast, Liam Holmes and Luke Hall deep dive into the topic of supplements. They discuss their recommended strategies for managing health during illnesses, sharing their personal experiences with various supplements like greens powders. The hosts tackle commonly asked questions about supplements such as the suitable time to take pre-workouts and the efficacy of creatine.They also provide insights for endurance athletes and share advice on taking supplements for general athletic performance. Towards the end, they discuss testosterone boosters like Tongkat Ali and emphasize the importance of regular blood work to monitor nutrients and health markers.00:00 Introduction and Guest Introduction00:22 Discussion on Supplements and Health03:00 Deep Dive into Creatine07:42 Pre-Workout Timing and Strategies10:41 Supplements for High Rocks Event18:01 Exploring Tom Cat Ali and Testosterone Boosters22:08 Importance of Regular Blood Work24:17 Conclusion and Final ThoughtsFor more info on our programs head over to our website hereCheck out our Instagram page where we post tonnes of useful info here Hosted on Acast. See acast.com/privacy for more information.

Liam is joined by Danny Webster, owner of Aphobos CrossFit. Danny discusses the dynamics of running a CrossFit business and emphasises on the importance of investment in members, relationship building, community building, and professional growth.The conversation also includes discussions around CrossFit games, the benefits of investing in CrossFit training, adapting to the needs of members, and the value of tailored and inclusive coaching.Dan also shares insights on endurance training, the challenges that come with long working hours and the impact of a healthy diet and sleep on performance. The discussion ends with a shared interest to participate in the upcoming CrossFit event 'ethics' and future plans for their respective businesses.For more info on our programs head over to our website hereCheck out our Instagram page where we post tonnes of useful info here Hosted on Acast. See acast.com/privacy for more information.

In this episode of the pH Nutrition Podcast, hosts Liam and Luke discuss strategies to navigate alcohol consumption and its impact on exercise during the holiday season. The pair explore the correlation between physical activity and moderate drinking, stressing the importance of maintaining a balance for overall health. They suggest that moderation, planning, and setting personal rules could help in maintaining a healthy lifestyle during the festive season. Luke underscores the benefits of clear spirits and alcohol-free beers in assuring minimal calorie intake. Both hosts agree that a proactive approach, such as making good food choices around alcohol and maintaining regular exercise, can offset the potential negative impacts of indulging during the holiday season.00:00 Introduction and Casual Conversation00:56 The Impact of Alcohol on Exercise01:29 Research on Alcohol and Exercise02:39 Personal Experiences with Alcohol and Exercise06:04 Strategies for Managing Alcohol Intake12:47 Choosing the Right Alcoholic Drinks16:28 Balancing Social Life and Fitness Goals23:41 Personal Stories and Christmas PlansFor more info on our programs head over to our website hereCheck out our Instagram page where we post tonnes of useful info here Hosted on Acast. See acast.com/privacy for more information.

The Journey of Running 13 Marathons in 13 Days: An Interview with Tom McClureIn a special episode of the pH Nutrition Podcast, Coach Tom McClure shares the details of his recent achievement of running 13 marathons in 13 days. He delves into the physical and mental challenges he faced throughout the grueling endurance test. Tom's motive behind the feat was to raise awareness for men's mental health issues, in particular, suicide. He outlines how his focus on the greater cause helped him push through pain and fatigue. Tom also highlights some strategies he used, such as having a consistent structure to his eating and training schedules, practicing resilience through adversity, and leaning on his support network for strength. Despite the hardships, Tom articulates the immense sense of accomplishment and pride in contributing towards such a crucial cause.For more info on our programs head over to our website hereCheck out our Instagram page where we post tonnes of useful info here00:00 Introduction and Welcome00:16 Post-Marathon Recovery Discussion00:54 Reasons Behind the 13 Marathons Challenge03:22 Training and Preparation for the Challenge07:42 Fuelling Strategy During the Marathons15:51 Psychological Impacts and Coping Mechanisms27:45 Reflections and Future Plans31:47 Closing Remarks and Appreciation Hosted on Acast. See acast.com/privacy for more information.

In this episode Luke and Liam take a deep dive into a paper looking into the benefits of caffeine and L-Theanine called: Effect of single or combined caffeine and L-Theanine supplementation on shooting and cognitive performance in elite curling athletes: a double-blind, placebo-controlled study by Yilmaz et alThey unpack just how useful the combination might be for a range of different sports and letting you know if it's worth you looking into the stack yourselves! For more info on our programs head over to our website hereCheck out our Instagram page where we post tonnes of useful info here Hosted on Acast. See acast.com/privacy for more information.