EPI 261: Bill Campbell PhD - Fat Loss & Muscle Building Researcher Shares The Minimal Effective Strength Training Dose For Men & Women. Plus What Cardio Training Does For Fat Loss & Muscle

EPI 261: Bill Campbell PhD - Fat Loss & Muscle Building Researcher Shares The Minimal Effective Strength Training Dose For Men & Women. Plus What Cardio Training Does For Fat Loss & Muscle

Show notes: (0:00) Intro (0:50) Bill's background in sports nutrition, bodybuilding, and fat loss research (2:26) Minimum effective dose for strength training (8:27) Best training volume and frequency for muscle growth (12:38) Full-body workouts vs. body part splits (15:25) Opposing muscle groups and keeping weight training focused (19:18) Cardio, strength training, diet, and fat loss (28:21) Why protein matters for fat loss and muscle (36:10) Calories in, calories out, and the protein exception (41:47) Menopause, energy, weight gain, and body changes (44:34) Hormone therapy and quality of life (46:19) Protein targets for women and body composition (49:17) Protein leverage hypothesis and hunger control (51:11) Where to follow Dr. Bill Campbell (52:27) Outro Who is Bill Campbell, PhD? Dr. Bill Campbell, PhD, is an exercise scientist and professor at the University of South Florida, where he directs research focused on fat loss, muscle growth, body composition, sports nutrition, and resistance training. A former bodybuilder, Dr. Campbell has spent much of his career studying how people can lose body fat while keeping or building muscle. His work also covers high-protein diets, physique improvement, and weight loss resistance in women going through menopause. Known for making science easy to understand, he shares practical research-based advice for fitness professionals, athletes, and everyday people who want to improve their health, strength, and body composition. Connect with Bill: Website: https://www.billcampbellphd.com/ [https://www.billcampbellphd.com/] Instagram: https://www.instagram.com/billcampbellphd/?hl=en [https://www.instagram.com/billcampbellphd/?hl=en] Links and Resources: Peak Performance Life [https://buypeakperformance.com/] - https://buypeakperformance.com/ Peak Performance on Facebook [https://www.facebook.com/livepeakperformance/] - https://www.facebook.com/livepeakperformance/ Peak Performance on Instagram [https://www.instagram.com/livepeakperformance] - https://www.instagram.com/livepeakperformance [https://www.instagram.com/livepeakperformance]

EPI 260: A Research-Backed Way Of Eating To Protect Your Brain. Plus Foods Shown To Support Memory, Cognition, And Long Term Brain Health. With Laura Morris

Show notes: (0:00) Intro (1:12) Laura Morris' background and her mother's brain health research (3:36) What the MIND diet is and how it compares to Mediterranean and DASH diets (7:53) Leafy greens, vegetables, and berries for brain support (14:59) Whole grains, beans, and flexible eating (21:59) Foods to limit for better brain health (29:08) Olive oil, nuts, seeds, fish, and healthy proteins (35:38) Wine, alcohol, and brain health (41:57) Seed oils, fried foods, and eating out (46:32) Cooking methods, high heat, and inflammation (49:11) Laura's resources, books, and where to learn more (51:39) Outro Who is Laura Morris? Laura Morris is a professionally trained chef, certified personal trainer, and certified nutrition consultant with a strong focus on brain-healthy living. She is the co-author of Diet for the MIND and The Official MIND Diet, two books that help people use food and lifestyle habits to support cognitive health and reduce Alzheimer's risk. Laura's work is deeply rooted in the research of her mother, Dr. Martha Morris, a pioneering scientist who helped connect nutrition with brain aging. Through recipes, education, courses, and practical tools, Laura makes brain health simple, flexible, and easy to apply in everyday life. Connect with Laura: Website: https://theofficialminddiet.com/ [https://theofficialminddiet.com/] LinkedIn: https://www.linkedin.com/in/laura-morris-84bba82b4/ [https://www.linkedin.com/in/laura-morris-84bba82b4/] Instagram: https://www.instagram.com/theofficialminddiet/ [https://www.instagram.com/theofficialminddiet/] Links and Resources: Peak Performance Life [https://buypeakperformance.com/] Peak Performance on Facebook [https://www.facebook.com/livepeakperformance/] Peak Performance on Instagram [https://www.instagram.com/livepeakperformance]

EPI 259: Foods For Brain Health With Dr. Drew Ramsey - Author of "Healing The Modern Brain: Nine Tenets To Build Mental Fitness And Revitalize Your Mind"

Show notes: (0:00) Intro (1:12) How nutrition became part of his psychiatry practice (5:45) Brain chemistry, mood, and mental fitness (9:02) The role of medication, therapy, and lifestyle habits (17:19) The nine tenets of mental fitness (21:43) Nutrient density and why it matters for the brain (23:13) Folate, B vitamins, and depression risk (27:21) Top brain food categories (34:16) Pasta, Mediterranean eating, and brain health (39:59) Whole foods, keto, and processed food reduction (48:30) Lower-carb eating, healthy fats, protein, and mental health (54:42) Where to find Dr. Ramsey's book and resources (57:35) Outro Who is Dr. Drew Ramsey? Dr. Drew Ramsey is a board-certified psychiatrist, psychotherapist, author, and leading voice in nutritional psychiatry. He is the founder of the Brain Food Clinic, a digital mental health practice, and Spruce Mental Health in Jackson, Wyoming. His work focuses on helping people improve their mental health through evidence-based care, food, movement, sleep, connection, and daily habits. Dr. Ramsey is the author of Healing the Modern Brain: Nine Tenets to Build Mental Fitness and Revitalize Your Mind, as well as the international bestseller Eat to Beat Depression and Anxiety and the award-winning cookbook Eat Complete. Through his books, clinical work, courses, and public education, he helps people build stronger mental fitness and better brain health. Connect with Dr. Ramsey: Website: https://drewramseymd.com/ [https://drewramseymd.com/] LinkedIn: https://www.linkedin.com/in/drew-ramsey-md-7640a412 [https://www.linkedin.com/in/drew-ramsey-md-7640a412] IG: https://www.instagram.com/drewramseymd/?hl=en [https://www.instagram.com/drewramseymd/?hl=en] Grab a copy: https://drewramseymd.com/books-publications/ [https://drewramseymd.com/books-publications/] Links and Resources: Peak Performance Life [https://buypeakperformance.com/] Peak Performance on Facebook [https://www.facebook.com/livepeakperformance/] Peak Performance on Instagram [https://www.instagram.com/livepeakperformance]

EPI 258: The Lifestyle Investor - Living A Well Balanced Life & Creating Financial Freedom. With Justin Donald

Show notes: (0:00) Intro (1:22) Justin Donald's early career and first business lessons (4:29) Defining financial freedom and passive income goals (6:34) Calculating survival, lifestyle, and ideal income (9:06) Choosing family time over constant work (16:01) Using real estate to create financial freedom (21:49) Why real estate is a strong wealth-building path (24:37) The danger of too much leverage (31:20) How Justin's team reviews deals and avoids red flags (41:12) Where to find Justin's book, podcast, and resources (45:15) Outro Who is Justin Donald? Justin Donald is the founder of The Lifestyle Investor, a financial education company that teaches entrepreneurs, executives, and investors how to build wealth through passive income, cash flow investing, real estate, private deals, and smart deal structure. He is the #1 bestselling author of The Lifestyle Investor: The 10 Commandments of Cash Flow Investing for Passive Income and Financial Freedom and is known as the "Warren Buffett of Lifestyle Investing" for helping people grow their money without creating another full-time job. Connect with Justin: Website: https://lifestyleinvestor.com/ [https://lifestyleinvestor.com/] LinkedIn: https://www.linkedin.com/in/justinwdonald/ [https://www.linkedin.com/in/justinwdonald/] IG: https://www.instagram.com/justindonald/ [https://www.instagram.com/justindonald/] Grab a copy: The Lifestyle Investor [https://access.lifestyleinvestor.com/lifestyleinvestor-book?utm_source=website&utm_medium=organic&utm_campaign=redirect&_gl=1*1p6h633*_gcl_au*MTEyNTY5ODM0MS4xNzgyMjU1OTcz*_ga*OTgwNTUxMjIxLjE3ODIyNTU5NzM.*_ga_EPVPGP3NSY*czE3ODIyNTU5NzIkbzEkZzAkdDE3ODIyNTU5NzIkajYwJGwwJGgw*_ga_KD728S26R5*czE3ODIyNTU5NzIkbzEkZzAkdDE3ODIyNTU5NzIkajYwJGwwJGgw] Tune in to his podcast: The Lifestyle Investor – Investing, Passive Income, Wealth [https://podcasts.apple.com/us/podcast/the-lifestyle-investor-investing-passive-income-wealth/id1541009357] Links and Resources: Peak Performance Life [https://buypeakperformance.com/] Peak Performance on Facebook [https://www.facebook.com/livepeakperformance/] Peak Performance on Instagram [https://www.instagram.com/livepeakperformance]

EPI 257: Does CREATINE Improve Mental Health, Energy, & Symptoms Of Sleep Deprivation? Plus How Exercise, Different Foods, & Cognitive Behavioral Therapy Can Improve Your Mood. With Dr. Nicholas Fabiano

Show notes: (0:00) Intro (0:33) Meet Dr. Nicholas Fabiano and his work in lifestyle psychiatry (4:41) Exercise, depression, prevention, and treatment (9:50) How to "prescribe" exercise using the FITT principle (15:38) Nutrition, ultra-processed foods, and mental health (17:46) Microplastics, processed foods, and exposure risks (23:58) Creatine for depression, cognition, and brain energy (28:21) Creatine, sleep loss, and cognitive performance (35:42) Sleep hygiene tips that support better rest (38:56) How CBT helps change thoughts, behaviors, and mood (43:18) CBT vs. longer-term talk therapy (45:53) Where to follow Dr. Nicholas Fabiano (46:35) Outro Who is Dr. Nicholas Fabiano? Dr. Nicholas Fabiano is a psychiatry resident and researcher at the University of Ottawa Department of Psychiatry. His work focuses on the connection between physical and mental health, with special interest in lifestyle psychiatry, exercise, nutrition, sleep, and supplements like creatine. He studies how these tools may support the treatment and prevention of mental health conditions, especially depression. Dr. Fabiano brings both research knowledge and a practical, patient-centered view to mental health care, helping people understand that small daily habits can play a meaningful role in how they feel, think, and function. Connect with Dr. Nicholas: Website: https://www.nicholasfabiano.ca/ [https://www.nicholasfabiano.ca/] LinkedIn: https://www.linkedin.com/in/ntfabiano/ [https://www.linkedin.com/in/ntfabiano/] X: https://x.com/NTFabiano [https://x.com/NTFabiano] IG: https://www.instagram.com/ntfabiano/ [https://www.instagram.com/ntfabiano/?hl=en] Links and Resources: Peak Performance Life [https://buypeakperformance.com/] Peak Performance on Facebook [https://www.facebook.com/livepeakperformance/] Peak Performance on Instagram [https://www.instagram.com/livepeakperformance]