Lindsey Mathew’s Personal Fitness Journey, Hormones & Tackling False Beliefs

Dr. Darren Candow, a professor in the faculty of kinesiology and health studies at the University of Regina in Canada, delivers an in-depth discussion about creatine. He discusses its benefits, addresses common misconceptions, and highlights the supplement’s effects on athletes, young adults, elderly, and clinical populations. He also addresses concerns such as weight gain, kidney stress, and issues with combining creatine and caffeine. He dispels myths about creatine causing baldness and 'man boobs', and also emphasizes on ways to incorporate creatine into a regular diet, especially for vegans and vegetarians. Towards the end of the conversation, he delves into recent research that shows creatine can have cognitive benefits and potential gains for those experiencing metabolic stress.

• Darren Candow (@dr.darrencandow) • Instagram photos and videos
• Darren CANDOW | University of Regina, Regina | Faculty of Kinesiology and Health Studies | Research profile
• Creatine and pregnancy – what you need to know

Topics discussed in this episode:
00:33 Who's Dr. Darren Candle?
02:47 What is creatine?
04:21 Why are females so hesitant to take creatine?
08:27 How does Dr. Candow advise people to start taking creatine?
16:48 What are some of the other benefits in taking creatine?
22:15 What are the different types of creatine that are sold?
26:13 What are the newer cognitive benefits of creatine?
28:28 Does it matter when I take creatine?
31:50 Should vegans or vegetarians change their dosage of creatine?
32:29 Should you cycle creatine?

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  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• bi Weekly Lives
• Upload videos of exercises for form reviews done by me!

Lindsay discusses various aspects of muscle growth, including how to overcome plateaus and why muscle growth is important for different reasons in different individuals. She also touches upon the importance of planning workouts, tracking weights, increasing workout intensity occasionally, and even sharing her experience with pregnancy and how it changed her routine. Lindsay gives recommendations for choosing the desired volume of sets in a week, emphasizing the importance of being flexible and adjusting according to one's own body response instead of rigidly following existing gym trends. Along with training, she stresses the crucial role of diet in muscle building and recovery, particularly the significance of having sufficient sleep, supported by a 2011 study linking sleep deprivation to decreased muscle mass.

Topics:
00:06 Why aren't we seeing muscle growth we think we should?
00:59 A quick IVF update
03:59 The importance of learning to be flexible
10:53 Understanding the three aspects to seeing muscle growth
15:09 Our why's are always changing
16:16 Let's talk about training
21:23 Understanding volume
31:18 Sleep and recovery are a crucial part of this

ANNOUNCEMENT - NEW fat loss & muscle and strength PROGRAM STARTING FEBRUARY 26

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Membership gives you access to….

• Training App with dozens of programs to choose from.
• MEAL PLANS w/ Yummy recipes!
• Courses :
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• bi Weekly Lives
• Upload videos of exercises for form reviews done by me!

Lindsay discusses the contention surrounding banding exercises, particularly squats, hip thrusts, and glute bridges. She explains that while bands can sometimes be used as a learning tool for beginners, regular use can lead to decreased performance and diminished muscle growth. Lindsay debunks the popular belief that banding exercises contribute significantly to glute development and suggests that genetics, well-rounded exercise routines and quality movements are the actual causes of good muscle development. She disagrees with the trend where bands are used throughout the entire workout routine, which is often disseminated on social media. Lindsay concludes by reminding viewers that her optimized training programs do not include banding exercises which have been proven by studies and expert opinions to hinder workout performance and muscle growth.

Chapters:
00:39 Why do people band?
06:02 Biomechanics have debunked these theories for years
09:03 Studying the impact of bands around knees to hip thrusts
11:14 But it's not going to hurt anything to band, is it?
13:02 We need more studies on women
15:48 Your feelings don't equate to truth nor hypertrophy
20:35 If you're looking for optimized training programs

My Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!!

JOIN HERE

Membership gives you access to….

• Training App with dozens of programs to choose from.
• MEAL PLANS w/ Yummy recipes!
• Courses :
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• bi Weekly Lives
• Upload videos of exercises for form reviews done by me!

I want to share some insights on how gym routines have evolved over the years, and how for me it's shifted to be more about strength rather than looks. Additionally, I talk about the importance of a healthy relationship with food, and practices like mindful eating, especially during vacation periods.

Topics:

00:05 IVF Journey update
03:49 Working out during pregnancy isn't just about you
08:59 Talking about weight gain on a holiday - especially an all-inclusive
10:49 Alcohol brings calories and can blunt hypertrophy
12:38 Thinking about the degrees to which you're hungry and full
22:00 I didn't go into a calorie deficit before vacation
29:57 Having a healthy mindset around food is key

My Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!!

JOIN HERE

Membership gives you access to….

• Training App with dozens of programs to choose from.
• MEAL PLANS w/ Yummy recipes!
• Courses :
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• bi Weekly Lives
• Upload videos of exercises for form reviews done by me!

Hitting our goals comes down to two things ... Nutrition and Training. If either side of the equation is off, we are not going to see the changes we hope for! Lindsay discusses the realistic rates of fat loss and muscle growth, debunking many misconceptions that lead to unrealistic expectations. She emphasizes the importance of the process and being patient with oneself, advocating a healthier approach to fitness goals. Lindsay also shares her personal anecdotes from her in vitro fertilization journey. In addition to reaching one's body goals, Lindsay insists the importance of strength, capacity, and confidence earned by weightlifting.

Chapters:
00:05 Let's talk about what's realistic
00:59 Quick recap of IVF so far
03:40 Most people are normal mammals
10:40 What do you mean when you say your body's not changing?
16:02 When you eat lower calories, your hunger signaling will increase
17:58 What should you expect in body fat reduction?
25:40 Remember that rates are based off averages, not based off of you
27:50 Shifting to realistic rates of muscle gain per month
33:51 I'm not seeing the gains in muscle that I want, why is that?
37:15 You're not pushing yourself hard enough in the gym
41:14 Remember: People put on muscle at different rates
48:57 If you're an advanced lifter, what can you expect for muscle gain?

My Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!!

JOIN HERE

Membership gives you access to….

• Training App with dozens of programs to choose from.
• MEAL PLANS w/ Yummy recipes!
• Courses :
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• bi Weekly Lives
• Upload videos of exercises for form reviews done by me!

Lindsay talks with Taryn Nettles, a fitness coach specializing in hormones and wellness. Taryn shares her background, explaining her journey in health and fitness and how it led her to specialize in hormones. They discuss the impact of lifestyle, stress, and diet on hormones, exploring how these elements directly affect metabolic rate. Delving deeper, they touch on thyroid function, sex hormones, gut health, and the importance of consistent healthy habits. They also address common misconceptions about metabolism, stressing on the need for a balance between diet and exercise, and avoiding extremes.

• The Work of Byron Katie
• Tarryn Nettles, MS | Functional Health & Fitness Coach (@tarryn_nettles)

00:00 Introducing Taryn Nettles
01:15 How did Tarryn get into fitness and coaching?
08:00 How do you know who you are when it comes to doing it right vs body hormonal issues?
12:17 How long do I have to be consistent for?
17:44 Your metabolism isn't broken, it's adapted to your lifestyle
20:49 If I'm chronically undereating, shouldn't I always be losing weight?
29:32 How do sex hormones impact metabolic rate?
31:33 Can your thyroid look normal and yet not be? Even if doctor tested?
37:02 The solution to hypothroidism is not just increase calories and lift weights
39:00 When should you look at gut health?
42:22 I wish more women would do these two things for their health

NEW MEAL PLANS!!!! Hitting our goals comes down to two things ... Nutrition and Training. If either side of the equation is off, we are not going to see the changes we hope for!

My Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!!

JOIN HERE

Membership gives you access to….

• Training App with dozens of programs to choose from
• MEAL PLANS w/ Yummy recipes!
• Courses :
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• bi Weekly Lives
• Upload videos of exercises for form reviews done by me!

I'm sharing my experiences with in vitro fertilization (IVF), how my faith continues to guide me, and discuss the impact of hormonal changes on my everyday life, daily routine, and fitness goals. The episode concludes with a book recommendation that has significantly helped me during my life.

• Loving What Is - The Work

ANNOUNCING!! - BeStrong - My inner circle community - Join HERE

Membership gives you access to….

Training App with dozens of programs to choose from

• Courses :
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• Weekly Lives
• Recipes
• Upload videos of exercises for form reviews done by me!

00:06 Welcome
00:33 Our in vitro journey
03:25 I had endometriosis and didn't realize it
14:29 Learning about faith
17:55 A word about the weeks ahead
19:30 How does in vitro affect working out and training?
23:46 Through this process, I don't want to lose who I am
26:45 Are my hormones out of whack? I'm losing it on people!
29:58 I needed to proactively become someone else
32:00 We can regulate our emotions through our thoughts
33:43 Loving What Is by Byron Katie
35:06 Meal plans are in BeStrong

In this episode, Lindsay discusses her struggles with illness during the month of January and updates about the IVF process. She also introduces the 'one more rep' challenge in her BeStrong community. Lindsay explores the importance of understanding the point of failure in training and encourages her community to push to their limits. She addresses the concept of taking into consideration an individual's goals, preference and physiology. Lindsay also analyzes the benefits and drawbacks of high rep and low rep schemes, emphasizing that depending on a person's unique circumstances and goals, one may be more beneficial than the other.

ANNOUNCING!! - BeStrong - My inner circle community - Join HERE

Membership gives you access to….

Training App with dozens of programs to choose from

• Courses :
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• Weekly Lives
• Recipes
• Upload videos of exercises for form reviews done by me!

Chapters:
00:00 Welcome!
01:54 BeStrong Challenges
07:29 Talking Rep Ranges
09:53 What is low rep range vs high rep range?
11:47 Who should choose low reps?
20:25 Why would someone choose a higher rep scheme?
26:40 Advantages of higher rep schemes
28:31 The cons of higher rep schemes
30:17 Meso, micro, and macro cycles
33:27 People don't always know how to push themselves

Lindsay sits down with Dr. Allen Bacon, a certified nutrition coach, who drops truth bombs on the misconceptions oft-seen on social media. They delve into topics like misconstruing credentials, credibility and follower counts. Drawing from his background in medical science, Dr. Allen admonishes multiple 'good vs bad' fallacies in food and fitness information while advocating for smart omnivore diets and verifiable, peer-reviewed research. He also discusses his career transition from dental surgery to fitness coaching and how people can approach determining a fitness or dietary intervention's success.

• Dr. Allan’s coaching services
• Dr. Allan on Instagram

ANNOUNCING!! - BeStrong - My inner circle community - Join HERE

Membership gives you access to….

Training App with dozens of programs to choose from

• Courses :
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• Weekly Lives
• Recipes
• Upload videos of exercises for form reviews done by me!

Chapters:

00:00 Welcome
01:20 Introducing Dr. Allan Bacon
05:52 So much information, very little wisdom
09:45 Using our education for good or bad
13:09 How do you tell if someone is wrong?
15:14 Gurus tend to have large follower counts on social media
24:17 Are you concerend with who's right or what's right?
27:36 The human body versus the animal body
30:44 Debunking myths or lies from gurus
39:54 The good story tellers
45:26 Are the stories reputable?
52:50 How important is form really?

Struggling to get your kids to eat healthy? Here are some things i’ve done to help my family. It’s also a new year! Let’s talk about the idea of setting new year’s goals, and how I like to come up with ‘outcomes and paths’ every 3,6,12 months!

ANNOUNCING!! - BeStrong - My inner circle community - Join HERE

Membership gives you access to

Training App with dozens of programs to choose from:

• Courses :
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• Weekly Lives
• Recipes
• Upload videos of exercises for form reviews done by me!