How to Maintain Muscle Mass in a Caloric Deficit

On 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.

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00:02 Introduction and Casual Conversation

00:45 The Importance of Maintaining Muscle Mass in a Deficit

01:38 Role of Resistance Training in Muscle Mass Maintenance

04:05 The Significance of Protein Intake

06:45 Balancing Macronutrients for Optimal Muscle Maintenance

12:26 The Impact of Calorie Deficit on Muscle Mass

17:45 Combining Diet and Exercise for Effective Weight Loss

19:49 Discussing Potential Substitutes for Resistance Training

19:52 The Importance of Creatine and Omega Threes

20:27 The Role of Vitamin D in Maintaining Muscle Mass

21:07 Exploring the Efficacy of HMB

22:29 The Impact of Food Quality and Green Powders

24:12 The Crucial Role of Sleep in Muscle Mass Maintenance

26:35 The Influence of Nutrition on Sleep Quality

29:43 The Importance of a Balanced Lifestyle for Muscle Mass Maintenance

31:41 Wrapping Up and Looking Forward

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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.

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00:01 Introduction and Welcoming Remarks

00:51 Discussion on Recent Research Review

01:18 Understanding Protein Absorption

02:07 Exploring the Study on Protein Ingestion

03:49 Implications of the Study Findings

05:59 Practical Applications of the Study

14:39 Potential Limitations and Future Research Directions

17:40 Conclusion and Final Thoughts

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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.

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00:00 Introduction and Catching Up

00:30 The Importance of Routine and Getting Back on Track

00:56 Periodising Nutrition and Setting Goals

03:12 The Impact of Seasons on Nutrition and Goals

04:30 The Benefits of Eating Seasonally

07:46 Periodising Supplementation

10:17 Setting Goals and Actions for the New Year

14:09 The Importance of Micronutrients and Diverse Diet

31:56 Conclusion and Upcoming Episodes

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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 here

Check out our Instagram page where we post tonnes of useful info here

00:00 Introduction to the Podcast

00:18 Discussing the Topic of Fat Loss

01:21 The Importance of Personalized Nutrition

01:54 Challenges in Starting a Diet

05:59 Why People Fail to Continue Their Diet

18:13 Setting Objective Goals for Your Diet

19:57 Approaching Your Diet in 2024

20:38 The Importance of Tracking Your Current Intake

23:21 Approaching Nutrition in a Way That Suits the Individual

24:18 The Importance of Having a Coach

25:38 Transitioning to Macros and Managing Portion Sizes

26:01 The Role of Recipes and Meal Plans in Nutrition

27:44 The Impact of Making Small Changes in Your Diet

27:54 The Strategy of Making Additions Rather Than Subtractions

28:34 The Benefits of Increasing Food Volume

29:53 The Importance of Tracking and Understanding Your Current Intake

36:34 The Role of Accountability in Achieving Nutritional Goals

39:52 Planning for the End of the Coaching Period

45:03 The Importance of Having a Roadmap for Your Nutritional Journey

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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 here

Check out our Instagram page where we post tonnes of useful info here

00:00 Introduction and Welcome

00:26 Reflections on 2023: Personal and Professional Insights

02:17 Looking Ahead: Goals and Expectations for 2024

03:21 Comedy and Fitness: Balancing Passions and Profession

04:03 Appreciation and Acknowledgement: Celebrating Team Achievements

07:25 Challenges and Triumphs: The Journey of pH Nutrition

08:46 Transition and Growth: Changes in the Coaching Team

10:20 Celebrating Success: Highlighting Coaches' Achievements

13:38 Tom's Contribution and Achievements

14:27 Tom's Future Goals and Challenges

14:48 Discussing Weightlifting Metrics

16:17 Future Personal Fitness Goals

19:52 Reflecting on 2023 and Looking Forward to 2024

20:42 Updates on Coaching Programs and Services

25:23 Plans for the Podcast in 2024

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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 Introduction

00:22 Discussion on Supplements and Health

03:00 Deep Dive into Creatine

07:42 Pre-Workout Timing and Strategies

10:41 Supplements for High Rocks Event

18:01 Exploring Tom Cat Ali and Testosterone Boosters

22:08 Importance of Regular Blood Work

24:17 Conclusion and Final Thoughts

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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 here

Check out our Instagram page where we post tonnes of useful info here

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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 Conversation
• 00:56 The Impact of Alcohol on Exercise
• 01:29 Research on Alcohol and Exercise
• 02:39 Personal Experiences with Alcohol and Exercise
• 06:04 Strategies for Managing Alcohol Intake
• 12:47 Choosing the Right Alcoholic Drinks
• 16:28 Balancing Social Life and Fitness Goals
• 23:41 Personal Stories and Christmas Plans

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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