Fitness Confidential

: Episode 610 - Anna Vocino co-hosts along with Vinnie Tortorich on this Monday show to discuss pre and post workout food, Vinnie's upcoming show, and more! PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Squatty Potty Villa Cappelli VINNIE'S SHOW Vinnie will be speaking at the Pasadena Ice House July 14th 8:30 PM "Vinnie Tortorich's Big Fat Show" His speeches are all around the same subjects, yet they all vary and questions from audiences are always difference Buy Tickets Here Anna performing on July 10 Anna's book will be out by July 5th PRE AND POST WORKOUT FOOD Usually Vinnie gets this questions from Gym Rats who have been taught silly "Bro Science" One listener was told to take a drink that could increase lung capacity by 40% This is BS If nootropics work for you, OK, but there are natural, better things that you can take Coffee is an ergogenic Pro Athletes can only have so much coffee in them at one time because of the ergogenic aid Don't buy into the bro-science hype It won't help you if it isn't a steroid or a blood-doping drug, and if it is one of those, then it is going to hurt you! Protein intake: 1g/1lb of body weight is a CRAZY amount of protein For a 225 athlete with 175lb lean body mass, maybe eat 100-120 lbs SUN DAMAGE Ever since Vinnie's childhood he had been exposed to the sun excessively He had to get some pre-cancer removed from arms and even his hip, although his hip doesn't see the sun Lesions on his head too Didn't use any numbing devices

: Episode 609 - Aaron Weinbaum joins Vinnie Tortorich on this Saturday edition of the Celebrity Fitness Trainer podcast to talk about the ways in which the mirror lies, and to discuss Aaron's journey after his neck surgery. PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club AARON WEINBAUM Avid listener Found Vinnie after he put on about 30lbs after neck surgery On the first Adam & Drew show Vinnie was on The mirror can lie Vinnie has been on his show: Aaron Says WHAT?? Check out his website here THE MIRROR LIES We make excuses for ourselves It is also hard to see really what you look like from just a glance in the mirror Vinnie would only see himself pecks up, didn't realize when he was in his 20s that he had a gut Conversely, the mirror can also make some people look fatter than they really are Depends on how you see yourself; very subjective Aaron started walking a lot to try to drop the weight He ended up cycling a lot Gets in his Zone 2 pretty quickly Aaron plateaued for awhile, but once he could increase his workouts, he started putting on more muscle mass He has to be really careful when putting on muscle mass to not put on fat He still has a ways to go, but every day is forward progress Aaron thinks of weight loss/staying in shape as a 'game' That is his motivation

: Episode 607 - Dr. Foti Panagakos joins Vinnie Tortorich on this Friday show to discuss oral hygiene and the link between whole body health and good oral hygiene. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Villa Cappelli Squatty Potty DR. FOTI PANAGAKOS A super-dentist! Graduated with degree in biochemistry and has masters in education and business administration Also works with diabetes management Avid listener of the show! Was a phone caller Runs scientific affairs for a big company Translates science for professionals and consumers Breakthrough with oral health care work Is NSNG ORAL HYGIENE Check out this article on oral hygiene & diabetes management Getting your teeth cleaned can cause bacteria to get in your bloodstream so you have to be careful, make sure your dentist/hygienist is doing the right thing Transient Bacteremia when you eat or do something that makes your mouth bleed Spike in bacteria in bloodstream an issue when it happens multiple times a day, but just once will go away after about 30 mins not an issue for those with healthy immune systems, but for those with compromised immune systems this can be an issue This is the link that means what is happening in your mouth affects the rest of your body For those with compromised immune systems, maybe a good idea to take an antibiotic before and after a teeth cleaning Fair number of people in the US (& worse in UK) only brush once a day You should brush twice a day! Little bottle brushes are better than string floss Less germy and easier to use Speak to your dental hygienist about what size to get

:Episode 606 - Anna Vocino and Vinnie Tortorich host this Monday edition of the Celebrity Fitness Trainer podcast, where the two discuss different zones of training and why Vinnie believes that training in Zone Two is the most beneficial for many. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Villa Cappelli Squatty Potty AMAZON WINNER OF THE WEEK Listener Suzanne Pulled-pork shredder claws and probiotics She will receive a free shirt! If you buy through the banner on our website, e-mail us (vinnie@vinnietortorich.com) to let know what you bought and you can win free NSNG stuff! We LOVE our Superfans! We really appreciate you helping us out so we can keep this show running ZONE TWO & OTHER TYPES OF TRAINING Great place for athletes and those just trying to get in shape alike Allows you to eat calories healthily and get in shape/train properly Check out Phil Maffetone and his book Take your age from 180 - your age Then if you are fit, add a few and vice versa Zone Two doesn't initially make you feel like you are doing much, but it is about volume You find you can do much more Build up connective tissue, mitochondria, makes your aerobic center very strong It is crazy to be in Zone Three/Four all the time, just maxes you out and doesn't BUILD Good sometimes, just not all the time Once you get comfortable in Zone Two, you can introduce some HIT Get in your red zone one minute a couple times (Interval Training) Serena did 1 mile intervals during her 82 mile race Zone Two also generally does not require extra sugar trickle Body can use fat better and more efficiently If you are starting out, stay in Zone Two for 3-4 months before trying Zones 3 and 4

: Episode 605 - Listener Kelly found Vinnie's book Fitness Confidential on Amazon and decided to call and ask about NSNG. They explore the question how much cream is too much? PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club HOW MUCH CREAM? Amount of appropriate dairy varies per person Vinnie will add a splash of heavy cream to coffee or the like In moderation, cream is good! Eat cream with berries to dampen insulin response of sugar High in fat so women generally have to be more careful than men due to metabolic and hormonal rates

: Episode 604 - Vinnie interviews Dr Terry Wahls, author of The Wahls Protocol. Dr. Wahls miraculous recovery from multiple sclerosis is nothing short of miraculous. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Squatty Potty Villa Cappelli Olive Oil THE AMAZING DR TERRY WAHLS Has a therapeutic lifestyle clinic Clinical Professor of Medicine University of Iowa The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles Was able to essentially beat MS which she was diagnosed with in 2000 http://terrywahls.com Her drugs could not help her and her condition continued to decline In 2004 she started experimenting using vitamins and supplements She ended up finding that a good diet could really help her In 2007, she had to be fully reclined and walk maybe 20 feet using walking sticks In 2008, she was back bicycle riding and living a pretty normal life Continues her Paleo diet and prescribes that diet to others to help with chronic autoimmune disorders Paleo diet and vitamins/supplements saved her life Added B vitamins, coenzyme Q, fish oil, etc. They seemed to slightly slow her decline, but it was still going on

: Episode 603 - Vinnie and Andy discuss some of the shocking ingredients included in popular "healthy" brands of Vitamin B12. Also a brief discussion of Avocado Ice Cream...! PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club VITAMIN B12 INGREDIENTS AVOCADO ICE CREAM

: Episode 602 - Kirk Muncrief from AlbuKirky Seasonings joins Vinnie and Anna to discuss NSNG BBQ. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Squatty Potty Villa Cappelli ALBUKIRKY KIRK Check him out for NSNG BBQ options https://albukirky.com/ https://www.albukirkyseasonings.com/ NSNG BBQ Normal BBQ is not NSNG friendly BBQ sauces filled with sugar and corn and potatoes are a regular occurrence Difficult to strip down to just the meat and veggies without the added sugar, but possible

: Episode 601 - Melissa Mackey joins Vinnie Tortorich to ask about working out post-injury as she suffered an injury from riding her back and wants to get back in the saddle, literally. PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club MELISSA MACKEY Big fan of the show, active on the FB page From Michigan WORKING OUT POST-INJURY Melissa bruised her tailbone riding a bike Pressure should not be that far back on a bike Because she does not really have a butt, she had no 'padding'. Vinnie thinks she likely had a microscopic tear, causing her hips to also hurt She then threw out her back because her hips and tailbone were hurting her She hadn't been riding Vinnie thinks she should start by going to the gym and getting on a spinner for very short periods of time She should do compound exercises anaerobically also Light lunges on each leg Light stretching on that area 90º at her knees, leg press with light weight She needs to start working those muscles before she dives back in as to not cause the injury to resurface

: Episode 600 - Vinnie and Anna get back to the basics with an updated NSNG 101 episode. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Squatty Potty Villa Cappelli NSNG 101 Back to the basics Fruit Vegetables Grains Protein Dairy Nuts Etc.