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Emotion and Logic are Like Oil and Vinegar

  • April 24, 2018

If you’ve ever been in a relationship of any kind, you already know that logic and emotion, when mixed out of proportion, is like putting a designated smoking area next to a store of powder kegs – you’re just asking for it, and it’s only a matter of time until “thar she blows”. Of course, we are all emotional. We are all also logical, and both of these states are necessary for our humanity. But balancing logic and emotion is difficult sometimes, and debilitating if you get it wrong consistently. If you struggle one way or the other, you need this show. Let’s get started, shall we?

Today, you’ll learn:

– An often misunderstood aspect of intermittent fasting that actually helps to negate the effects of lack of willpower ([1:17])
– Speaking of willpower, have a hard time using yours? No problem. Use everyone else’s. Sound crazy? It works! Here’s how … ([3:31])
– What happens to your mindset when you’re overly emotional, or overly logical … ([6:19])
– How to power through the stuff you don’t want to do by using the paradoxical nature of emotion versus logic to your advantage ([7:10])
– Just can’t get moving forward on that project, task or idea? You’re likely too emotionally attached to some aspect of it. Do a self-evaluation, like this … ([9:32])

Find the sweet spot!

As complex as you are, life – and the things we want to accomplish in life – becomes so much easier when you understand how your brain works. I’ve said it before, but your brain is absolutely amazing! There’s nothing like it in the world. But understanding it, even just a little better, helps you to harness its power to move forward toward your ever-evolving goals (I’m sure we’ll talk more about progressive goal-setting in future episodes).

Anyhow, that’s all we have time for today. Thanks for tuning in. Please leave the show a review on iTunes and follow me on Facebook: facebook.com/KyleNewellFitnessExpert.

Catch you on the next Facebook live or podcast replay! Until then, logically, you know it, but you also have to feel it … you’re stronger than you know!

Peace,

Kyle Newell
If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!




The Secrets of Sleeping for Success

  • April 17, 2018

I have a confession to make. I’m not proud of this, but when I was younger, between the time I was competing in sports in high school through the time I opened my gym (Newell Strength), I used to be one of those guys that thought sleep was for the weak. I thought I HAD to be the early bird surviving on coffee and stress to outwork everybody. I was even a hypocrite. I’d tell people I would train how important it was for them to get their sleep, but I wasn’t taking my own advice.

With everything I’ve learned about sleep over the years (and am still learning …) I wish I could have that time back. I would have been able to perform so much better had I slept more.

If you’re like I was, know that this belief of “sleep when you’re dead” might build your pride and your ego, but if you want to see real gains in health and fitness, you need to drop that belief like a lead balloon in a vacuum tube. Let’s get the facts straight about your sleep, shall we?

Today, you’ll learn:

– Why buying in to the lie of “sleep when you’re dead” actually makes you less productive ([2:30])
– A few tips for how to turn your weakness into strength to find harmony and balance ([3:01])
– You’ve heard about your circadian rhythm, but did you know this is what’s happening to your body and your mind during this time? ([3:57])
– What happens when you don’t sleep enough and too much adenosine builds up in your body over time (adenosine makes you tired and is cleared from your body during sleep) ([5:10])
– Some people can go with very, very little sleep. They’re called the “sleepless elite.” (You’re likely not one of them, but here’s how to know if you are) ([7:27])
– You might not know that sleep has this kind of effect on visceral fat.([8:20])

Nothing productive happens …

Unless you really are one of the “sleepless elite” if you’re honest with yourself, are you really all that productive waking up at 3, or 4 a.m. anyway? It might be some nice quiet time, but do you know when else you can experience quiet? … When you sleep! I’m not saying to neglect times of quiet or reflection – those are very important, as we’ve discussed in other podcasts – but you do need to realize just how critical you sleep is for your body and mind to be at peak performance. And I know you want to perform at your best, otherwise why would you be listening to my show?

Anyhow, that’s all I have for you this time. Thanks for tuning in. Please leave the show a review on iTunes and follow me on Facebook: facebook.com/KyleNewellFitnessExpert.

Catch you on the next Facebook live or podcast replay! Until then, concentrate on your sleep to be sure you’re stronger than you know! (I know I will …)

Peace,

Kyle Newell
If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!

 




The Myth of Cardio for Fat Loss

  • April 10, 2018

Man, do I have some great news for you today – especially if you’re one of those people who spends hours on the elliptical machine or runs for miles each day and still can’t shed the flab. Most people believe this is the only way to lose weight. Little do they know, they are actually sabotaging their own success and likely destroying their overall health.

I told you last time we’d be torching the two most widely believed weight loss myths like the sun torches pasty white dudes in the tropics … Today, we’ll tear apart the myths of eating small, frequent meals to boost metabolism, and that cardio is the best exercise for fat loss. Ok. This will be fun.

Today, you’ll learn:

– A return to focus on mindset – the four keys to longevity and how they’ll keep you smiling, strolling, leg-joints from popping and gut from busting ([1:16])
– Small, frequent meals are the worst thing to do for your metabolism. They can also lead to sickness and stomach problems. What you should know … ([4:30])
– A secret that no other fitness expert teaches on how to truly achieve optimal metabolism for your body ([5:44])
– Chronic stress and high blood glucose – what they don’t tell you … ([6:14])
– How to use research and reality to choose the most effective fat-burning exercises for you ([10:45])
– Duck breasts versus chicken breasts and how the difference between the two should shape your view of cardio ([12:04])
– The muscular system drives the cardiovascular system – not the other way around. Here’s why that’s important to know ([16:25])

More on the four keys …

Longevity is something any sane person who loves living should strive for. And if that’s not you then, honestly, what are you doing listening to this podcast? But of course, that is you. So I highly encourage you to implement these four keys into your lifestyle. My hope is for you to be fit and happy well into old age. Keep pluggin’ and you’ll get there, indeed.

Thanks for checking out today’s show. I hope you learned something. Please leave me a review on iTunes and follow me on Facebook: facebook.com/KyleNewellFitnessExpert.

Catch you on the next Facebook live or podcast replay! Until then, you’re stronger than you know!

Peace,

Kyle Newell
If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!

 




The First 3 Myths of Fitness and Nutrition

  • April 3, 2018

You know, the fact that I even have to talk about this makes me a bit angry. The fitness and health industry is rife with gimmicks. There is so much marketing propaganda and misinformation out there, it’s no wonder people get fed up when nothing is working and they keep getting fatter. But let not your heart be troubled, dear listener, if this is you.

I may not have the cameras, crash test dummies, the explosives or the glorious mustache, but today, I’m going to be busting some widely accepted myths about fitness and nutrition, and I’ll be using science to do it. So settle in and prepare to learn what really works when the goal is to achieve your best body.

Today, we’ll discuss:

– Can’t seem to shake that stubborn belly fat? Perhaps you should do more crunches. Especially if you want to stay fat, and possibly injured. Let’s talk myths concerning core workouts … ([5:10])
– Most personal trainers get this all wrong, but this is what your core is actually designed for ([7:15])
– “The best way to ensure you get fat is to eat before bed.” That’s a HUGE lie. It’s actually the best time to eat, and eat heartily. Here’s why ([8:54])
– It’s conclusive! Definitive research shows diets don’t work and will leave you actually fatter ([11:24])
If you’re judging the quality of your workout by how sore you feel afterward, you are setting yourself up for failing BIG ([11:50])

More myths to bust …

Next time we’ll continue on our quest to decipher tradition versus truth. The two myths I’m going to slay in the next podcast are probably the most widely held and ultimately the most destructive to people’s fitness and health goals. Tune in to be sure you aren’t buying in to these myths.

As always, I hope you enjoyed today’s show. Thanks for listening! Please leave me a review on iTunes and follow me on Facebook: facebook.com/KyleNewellFitnessExpert.

Stand by for next week. Until then, keep striving! You’re stronger than you know!

Peace,

Kyle Newell
If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!




Here’s the Truth About Cortisol

  • March 27, 2018

I LOVE episodes like the one I’ve got in store for you today. Why? Because I get to send flaming arrows into the conventional wisdom that’s keeping you stressed, sick and broke from all the wasted money you’ve likely spent on ineffective “cures”. Today I’m going to share with you the truth about that bad, bad, hormone – the “C-word”– cortisol ….

By the end of this episode, you’ll see why cortisol is actually one of your best allies for staying healthy and fit. But just like anything in excess, too much of it is where problems arise. Let’s dive in …

Today, we’ll discuss:

– Why people have it all wrong when it comes to cortisol and stress. Here’s what’s actually going on, and why cortisol blockers are a baaaaaaddd idea … ([1:39])

– The two different types of stress, and why one is really good, even though it, too, produces cortisol ([1:55])

– Understanding “The Fishing Effect” so you can harness your natural cortisol production cycle to manage your insulin levels and, thus, stay focused, lose weight faster and sleep better (I don’t know of any health professional that has made this connection yet) ([3:36])

– Do you struggle to wake up in the morning, and can’t get to sleep at night? You could have cortisol flip. Don’t ask your doctor. He likely doesn’t know jack about this. Here’s how to fix it … ([4:08])

– A friendly suggestion for how to actively manage your excess stress to avoid excess cortisol ([7:30])

– Get a dog. Seriously. Here’s why … ([8:58])

A bit about the zebra …

Not much is more stressful in the moment than getting chased by a massive lion that wants to tear your flesh and snap your bones. If zebras lived under that type of stress around the clock, they’d be the world’s fattest animal. But after a frenzied run, they rest and recover. They don’t live in constant stress. You’re not going to tell me that you ain’t as smart as a zebra, are you?

That’s what I thought. I hope you’ll take the lesson from today’s show and actively apply it to begin reducing excess cortisol and make it’s natural production your strong ally.

Thanks for listening. If you enjoyed the show, please leave me a review on iTunes and follow me on Facebook: facebook.com/KyleNewellFitnessExpert.

I’ll be back with you next week. Until then, win the week! You’re stronger than you know!

Peace,

Kyle Newell
If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!




What Supplements to Take for Sleep, Fat Loss and Energy

  • March 20, 2018

If you’re the person who has tried absolutely every diet under the sun, you work out for hours at the gym, but you still can’t drop the weight, this episode is taylor-made for you. While I’m not totally letting you off the hook, know that it’s not entirely your fault–you’ve likely been told all of the wrong ways to go about achieving a healthy body and a healthy weight.

After listening to today’s show, you’ll be further along that 90% of the population as you’ll learn that it’s all interconnected. And we’ll cover some protocols you need to know to get your systems working together. Let’s go!

Today, we’ll discuss:

MINDSET:
– How to measure your daily progress toward your holistic goals using the F5 System ([1:28])
– Are you trying to speed up your life or slow things down? How to think about everything you’ve been taught as opposite to find what really matters … ([2:13])
– What is underlying in every major religion and how understanding this can improve your relationships and effectiveness ([2:44])
SUPPLEMENTS::
– Common sense natural supplements you need to take for fat loss, how much to take and how often … ([3:47])
– Eat more–protein–to lose fat. But if you use whey protein know this in order to make it work ([5:38])
– Forget about all of this if you’re not getting enough sleep, but for that daily boost, here’s what you need to supplement with to increase your energy ([8:52])
– You know how important sleep is–it’s the best diet in the world! Here’s how to get the kind of natural deep sleep that turns your body into the epitome of health ([10:38])

More protocols to come …

Today we covered three of the protocols (Sleep, Energy and Fat Loss), and the supplements for them, that add up to building the healthy and functional body of your dreams. But we’ve only covered half of them.

Next time we’ll get into the remaining protocols and afterward you’ll be set with an encyclopedia-level of knowledge for how to give your body and health the care it needs. Be sure to catch it!

Thanks for listening. If you enjoyed the show, please leave me a review on iTunes and follow me on Facebook: facebook.com/KyleNewellFitnessExpert.

I’ll be back again next week and until then, win the week! You’re stronger than you know!

Peace,

Kyle Newell
If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!

 

 

 




Stop Being a Stressed Out, Survival Oriented, Human

  • March 13, 2018

You might be a little confused by today’s title. Especially if you listened to last week’s episode when I told you that the brilliance of the brain and the body is that everything it does is to promote survival first. Yet here I am telling you to stop being a stressed out, survival oriented, human. What gives?

It’s true, your body’s first priority is to survive. And you learned last time that your hormones are the tools that control your body functions and composition for best protection. But stressing out these hormones can have muy malo consequences. That’s why you need to understand what I share with you in this episode.

Today, we’ll discuss:

MINDSET:

  • Why it takes at least 10 years to become an overnight success ([2:01])
  • Ho imagining you’re pushing a flywheel and thinking about moment can help you better understand the “10,000 hour” success principle ([4:13])

HORMONES AND NERVOUS SYSTEMS:

  • This internal environment is controlling your body composition. You must change this aspect if you want to change your composition ([5:37])
  • The two sides of your autonomic nervous system and how to tap into each to both relax and ramp up when necessary, thus finding better hormonal balance ([6:18])
  • Which nervous system you need to activate more often to shed fat and activate natural anabolic growth ([9:52])
  • The specifics of what stress actually does to release this hormone that packs on the fat like a snowman packs snow ([12:33])

You can’t thrive in survival mode …

While it’s undoubtedly a crucial function, operating at such high stress and in your sympathetic nervous system all the time is not how you want to live if you at all care about your looks and long-term health. You must prioritize your rest. If you get nothing else from this episode, take the golden nugget I gave you about your sleep cycles to heart, and you’ll see noticeable changes in no time.

Thanks again for tuning in. If you enjoyed the show, please help me out by leaving a review on iTunes. And don’t forget to follow me on Facebook: facebook.com/KyleNewellFitnessExpert.

I’ll be back again next week with more useful stuff to know, but until then …  you’re stronger than you know!

Peace,

  • Kyle Newell

If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!




A Primer on Your Hormones

  • March 6, 2018
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Here’s What You Need to Work on in the Gym

  • February 27, 2018

Today we’re going to begin by learning something very valuable from someone whose inner strength I can’t help but deeply admire. When it comes to your mindset, it can be easy to get too optimistic. But do you know what happens to optimists in POW camps? They die! And it’s because they overlook a key aspect of seeing it through. Learn it from Vietnam POW, Admiral James Stockdale, himself when he said: “This is a very important lesson. You must never confuse faith that you will prevail in the end—which you can never afford to lose—with the discipline to confront the most brutal facts of your current reality, whatever they might be.”

How’s that for a pro tip? Alright. Now on to what to work on in the gym. Write this down and implement it, and you’ll be haulin’ and ballin’ well into your 80s. Let’s jump in …

Today, we’ll discuss:

-The two types of muscle groups and the purpose each serves in your body. Knowing this will help you better understand how to train them, specifically ([2:41])
-Want a bustin’ chest and bulging biceps? You don’t need to torch those muscles as much as you need to do this … ([3:56])
-Why working on your mobility is probably the most important thing you should be doing in the gym, and which parts of your body you especially need to target ([4:40])
-These muscles get smaller and weaker as we age. Here’s what you need to do to slow down the process ([6:20])
-Almost every symptom of muscle aches, pain or discomfort is due to this one crucial thing you’re body’s likely not getting enough of ([8:17])

What sort of geezer do you want to be?

Today’s episode is especially cogent if you plan on living for any significant amount of time. One of the dumbest things I see people do is to train harder than what their body can handle on a consistent basis. This trashes your joints and soft tissue long term. The thing you should be thinking about is what kind of life you want to lead in your 60s, 70s, 80s and 90s. Train for that life and you’ll be set.

Hope you got something good from the show! Please share it with a friend and help me out by leaving me a review on iTunes. If you’re so inclined, catch these shows live on Facebook: facebook.com/KyleNewellFitnessExpert.

Until next time, when we delve more into hormones, you’re stronger than you know!

Peace,

Kyle Newell

If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!




Discover How Alcohol Relates to Your Workouts

  • February 20, 2018

You might think today’s show is all about how to get ripped performing 16-ounce curls. You can definitely get “ripped” like that alright, but that’s not what I’m talking about today. Alcohol is really a neutral thing–you can use it to loosen up, have a great time and make life more enjoyable, or you can abuse it and destroy your life. And it’s very similar with your workouts. In today’s episode, I’m relating “how” and “what” you drink as an allegory for your workout routines, so hit play and get ready to guzzle some knowledge!

Today, we’ll discuss:

MINDSET:

-The ONLY two things you can actively change when trying to shift your mindset–and the absolute quickest way to change one of them … ([1:29])
-Simplify your understanding of habit formation by focusing on the four habit categories ([2:33])
-Hedonic adaptation, and why, for your brain, the greatest happiness lies in the pursuit ([3:53])

HOW DRINKING ALCOHOL IS LIKE YOUR WORKOUTS:
-Can you drink just a couple of drinks and still have fun? (Yes) Then why are you working out to get sore? Here’s what’s happening to your body when you do … ([4:45])
-Where your soreness after a workout is REALLY coming from. It’s not where you think … ([5:13])
-Beers? Vodkas? Margaritas? Different types of alcohols have different effects on your brain–Just like these types of workout changes affect your muscle development ([7:02])
-Let’s get kinesthetic! You’re a stack of joints. Some are mobile while some are stable. Know which are which because this can help you diagnose true sources of pain ([9:20])

The Road Less Traveled

As a loyal Unlocking Your Inner Strength Show listener, you probably now know more about how the body and mind works than 90 percent of people. You elitist, you! The next episode will dovetail off of this one and work to give you a roadmap for how to apply the “minimum effective dose” toward what you actually want to train for. Be sure to tune in.

Hope you enjoyed today’s show! Please share it with a friend and help me out by leaving me a review on iTunes. Remember, you can catch these shows live on Facebook: facebook.com/KyleNewellFitnessExpert.

You’re stronger than you know!

Peace,

Kyle Newell
If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!