최고 Building Science 팟캐스트 (2024)

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EP198 Unlocking Building Potential: Ross Trethewey on Curiosity, Collaboration, and Innovation (December 2024) 37:18

2d ago37:18

37:18

In this episode of Building HVAC Science, Bill Spohn and Eric Kaiser are joined by Ross Trethewey, a mechanical engineer, consultant, and building science advocate who also appears on This Old House. Ross shares his journey from being a fifth-generation plumber to becoming a professional engineer with a passion for high-performance buildings. He di…

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Architecture Out of Balance 1:15:01

22d ago1:15:01

1:15:01

The tension between aesthetics and performance in architecture is a critical and complex issue in contemporary design. Architects are increasingly and appropriately being tasked with designing buildings that are not only beautiful but also functional in terms of impacts on owners, occupants, resources, and planetary ecosystems. The contrasting view…

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Fat Loss Q&A - Best Time to Work Out, Raw vs. Cooked Calories, Fasted Cardio to Lose Fat 8:46

1d ago8:46

8:46

Join our free Facebook group to ask a question and get resources like masterclasses, live Q&As, free guides, and community support -- Welcome to the final Q&A of the year, where I answer 3 questions about fat loss to wrap up 2024. If you’ve ever wondered whether workout timing, cooking your veggies, or fasted cardio make a difference in your result…

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3 Proven Strategies to Master Body Recomposition (Lose Fat and Gain Muscle) | Ep 262 47:42

2d ago47:42

47:42

Try MacroFactor FREE with my code WITSANDWEIGHTS. -- This is a replay of Ep 166. Originally aired on April 23, 2024 as: The Body Recomposition Blueprint (Recomp to Build Muscle and Lose Fat at the Same Time) Are you feeling lost in the calorie counting maze for body recomposition? Struggling to juggle muscle gain and fat loss at the same time? Tire…

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The Smarter Approach to Fat Loss Beyond Calories and Cardio | Ep 261 46:57

4d ago46:57

46:57

Follow Nutrition Science Daily, our new 5-minute weekday morning podcast delivering the latest in nutrition, fat loss, and health science... plus simple tips to help you optimize your diet, build muscle, and improve your health—all before your high-protein breakfast! -- This is a replay of Ep 160. Originally aired on April 2, 2024 as: Why “Eat Less…

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The 12-Month Fat Loss and Muscle Gain Blueprint for Your Best Physique in 2025 | Ep 260 40:40

6d ago40:40

40:40

Download my free Precision Fat Loss Guide with the 6 core fat loss strategies customized for your experience, goals, and lifestyle (or go to witsandweights.com/free) — Stuck in a bulking and cutting loop without lasting results? Ready to map out 2025 for sustainable gains and fat loss? Want a proven plan to build your dream physique? Philip (@witsa…

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EP197 Asbestos, Air Sealing, and ERVs: Navigating Home Renovations with Science (December 2024) 34:49

9d ago34:49

34:49

In this engaging Building HVAC Science Podcast episode, hosts Bill Spohn and Eric Kaiser welcome Dr. Allison Bailes, a renowned building science expert, to discuss his ongoing home remodeling journey. Allison shares his firsthand experiences of retrofitting a 1960s ranch home in Georgia, uncovering challenges, lessons, and unexpected discoveries al…

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The DNA-Based Diet That Uses Epigenetics to Personalize Your Health (Dr. Matt Dawson) | Ep 259 40:16

9d ago40:16

40:16

Book a FREE 15-minute Rapid Nutrition Assessment to personalize YOUR strategy for fat loss, muscle gain, and physique development, giving you a 3-step action plan in a fast-paced 15 minutes. — Could your DNA determine how effectively you process carbs or fats? Are you overemphasizing the role of genetics in your health journey? How does epigenetics…

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How Tinsel the Elf Defeated Doubt with Perfect Form (A Holiday Tale of Strength vs Shadows) | Ep 258 19:08

11d ago19:08

19:08

Something sinister lurks in the woods around Strong Point, draining elves of their strength, energy, and most terrifyingly... their ability to train close to failure. When a mysterious Shadow Wraith begins targeting the village's most dedicated lifters, making them doubt their form and forget their 1RM, Tinsel must face his greatest challenge yet. …

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The Most UNDERRATED Fat Loss Secret Making You FATTER (and Sabotaging Muscle Gain Too) | Ep 257 27:14

13d ago27:14

27:14

Download my free Muscle-Building Nutrition Blueprint to structure your nutrition for optimal muscle gain while minimizing fat gain (or go to witsandweights.com/free) — Are you stuck in a cycle of constant cutting without real progress? Could gaining weight be the key to finally achieving a leaner physique? What if embracing the scale going up is th…

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EP196 Bill's review of 2024's podcasts (December 2024) 15:20

16d ago15:20

15:20

In this episode, Bill Spohn reviews the 52 episodes of the Building HVAC Science Podcast. published in 2024. EP# Published Topic Guest(s) 147 1-5-24 Building science hiaku with Shawna Henderson Shawna Henderson 148 1-12-24 Trade Secrets Revealed- Inside Classset, the Platform Building a Blue-Collar Boom with Cooper Newby Cooper Newby 149 1-19-24 Mo…

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Does YOUR Doctor Lift Weights? (Dr. Spencer Nadolsky) | Ep 256 52:01

16d ago52:01

52:01

Download 8 free workout programs for strength and physique, novice and intermediate, 3 and 4 days, full gym and limited equipment, with exercise videos and substitutions or go to witsandweights.com/free — Do doctors really understand your fitness goals? Why do some medical professionals discourage lifting weights? Can the medical system truly embra…

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My Experiment with Peptides (BPC-157) for Shoulder Recovery (Confounding Variables) | Ep 255 17:23

18d ago17:23

17:23

Follow Nutrition Science Daily, our new 5-minute weekday morning podcast delivering the latest in nutrition, fat loss, and health science... plus simple tips to help you optimize your diet, build muscle, and improve your health—all before your high-protein breakfast! — If you've experimented with supplements or recovery protocols and struggled to d…

1
10 Intermittent Fasting Myths That Need to Die | Ep 254 24:48

20d ago24:48

24:48

Download my free Nutrition for Body Composition guide to setup your nutrition for fat loss without intermittent fasting. Discover how to master your macros, optimize your workout nutrition, and develop sustainable habits. -- Philip (@witsandweights) dives into the top 10 myths surrounding intermittent fasting (IF) that continue to dominate the fitn…

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Introducing: Nutrition Science Daily 0:57

22d ago0:57

0:57

Follow Nutrition Science Daily, our brand new 5-minute daily morning podcast delivering you the latest in nutrition, fat loss, and health science. Available every weekday by 6 a.m. ET. The first 5 episodes are already out! -- Catch up on the first 5 episodes: Is maple syrup the ultimate sweetener? Can vitamin D and calcium lower blood pressure in o…

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EP195 Farming Ideas vs. Farming The Land: Reflections from Another Continent with Bill Spohn (November 2024) 38:12

23d ago38:12

38:12

In this episode of the Building HVAC Science Podcast, Eric dives into Bill's recent two-week trip to Africa, covering his time in Kenya and Tanzania. The discussion is rich with cultural insights, unique experiences, and lessons in building science. Bill shares his observations of local architecture, sustainability practices, and the warmth of the …

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Modern TRT Is Broken (How to Fix Your Testosterone) with Ali Gilbert | Ep 253 48:52

23d ago48:52

48:52

Download my free Nutrition for Body Composition Guide to set up your calories and macros for fat loss, muscle gain, better health, improved workout nutrition, and recovery, and a sustainable approach to life (even if you have low T), or go to witsandweights.com/free — Are you sabotaging your hormones with a cookie-cutter testosterone protocol? Coul…

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Why Women Over 50 NEED To Lift Heavy Weights in Menopause | Ep 252 15:21

25d ago15:21

15:21

Join our FREE Wits & Weights Facebook group for live Q&A, community, and more! — Surprise... it's our first dramatized mythbusting story! Thanks listeners for voting on this special format for today's episode. If you're a woman over 50 who's been told to stick to light weights, bodyweight, or resistance bands, you're being robbed of massive strengt…

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Counting Calories for Weight Loss vs. Tracking What Matters for Fat Loss | Ep 251 24:14

27d ago24:14

24:14

Join Wits & Weights Physique University and get courses, coaching, community, and live masterclasses to build a sustainable system for your ideal physique (fat loss, muscle building, and metabolism)! Just $67 bi-weekly. Cancel anytime. – Have you been stuck in a loop of counting calories, tracking points, or relying on prepackaged diet plans, only …

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Can THIS Natural Sweetener Reduce Belly Fat? 4:29

28d ago4:29

4:29

This is an early release of Episode 1 of Nutrition Science Daily, a brand new 5-minute daily morning podcast from Wits & Weights delivering you the latest in nutrition, fat loss, and health science. Available every weekday by 6 a.m. ET. Follow now to get the first 5 episodes THIS WEEK! -- Is maple syrup the ultimate sweetener? New research suggests…

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3 Simple Ways to Beat Holiday Season Weight Gain Without Giving Up Your Favorite Foods | Bonus 8:45

29d ago8:45

8:45

Take control of your fitness, nutrition, and fat loss before the New Year with our Black Friday / Cyber Monday bundle! Get 6 months of 1:1 coaching (+1 bonus month for 7 months total), custom workouts, and exclusive bonuses for 75% off, but only until Monday December 2 at midnight Eastern with code BF50: https://www.witsandweights.com/black-friday-…

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EP194 Behind the Scenes at TruTech Tools: Meet Greg Bokan (November 2024) 20:05

30d ago20:05

20:05

This episode of the Building HVAC Science podcast features Greg Bokan, Customer Service Manager at TruTech Tools. Greg shares insights from his recent experience (November 13, 2024) attending the IHACI (Institute of Heating and Air Conditioning Industries) trade show in Pasadena. The event attracted a younger crowd, including many students and inst…

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Your Macros and Training Plan Mean Nothing Without THIS (Kevin Palmieri) | Ep 250 52:22

1M ago52:22

52:22

Ready to match your effort to your physique goals? Get evidence-based strategies that work by joining my FREE email list at witsandweights.com/email — Are you training hard but feel like you're getting nowhere? Wondering why your effort isn’t translating into results? What does it take to get to level 10 in fitness or life? Philip (@witsandweights)…

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A Blueprint for In-House Link Building Success 51:36

1M ago51:36

51:36

Tired of spending $$$ on guest posts? Discover how a small SEO agency took their link building in-house and scaled to building hundreds of links per month at a fraction of the cost they used to pay outside link vendors. In this episode, Ignite SEO's founder Adam Collins reveals his exact playbook: A quality control system that dramatically improved…

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The #1 Reason to Eat More Carbs (Material Elasticity) | Ep 249 15:10

1M ago15:10

15:10

Download my free muscle-Building Nutrition Blueprint (free and newly updated) to optimize your carb intake for maximum muscle growth — If you've been told that protein is all you need to protect your hard-earned muscle mass, you're missing a crucial piece of the muscle-building puzzle. Learn how the engineering concept of Material Elasticity reveal…

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Weird Q&A - Turkey Tryptophan Sleepiness, Weight Gain from Food Smells, Pumpkin Pie Pre-Workout 8:36

1M ago8:36

8:36

Take control of your fitness, nutrition, and fat loss before the New Year with our Black Friday / Cyber Monday bundle! Get 6 months of 1:1 coaching (+1 bonus month for 7 months total), custom workouts, and exclusive bonuses for 75% off, but only until Monday December 2 at midnight Eastern with code BF50: https://www.witsandweights.com/black-friday-…

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How Social Media and TikTok Are Putting Your Health At Risk | Ep 248 30:11

1M ago30:11

30:11

Try our new FREE calculators for Energy Expenditure (TDEE) for fat loss and muscle building, body fat percentage, and more at witsandweights.com/calculators __ Is mindless phone scrolling harming your health? Could social media platforms be rewiring your brain against your fitness progress? How can you turn your smartphone into a fitness ally inste…

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EP193 Building Performance with Purpose: Silas Hoeppner’s Journey (November 2024) 52:08

1M ago52:08

52:08

In this episode of the Building HVAC Science Podcast, hosts Bill Spohn and Eric Kaiser sit down with Silas Hoeppner, a passionate advocate for building performance and HVAC design, to explore his unconventional career journey in the industry. Silas shares his story of starting in his family's insulation business, transitioning through various roles…

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My Favorite Lifting App for Evidence-Based Workouts (Michael Liu) | Ep 247 47:23

1M ago47:23

47:23

Download Boostcamp for free (use code witsandweights) and get instant access to 70+ workout plans from evidence-based coaches, or go to boostcamp.com/#witsandweights. — Do you struggle with program hopping and sticking to a plan? Could a personalized app transform your training routine? What if tracking your training metrics was the key to unlockin…

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Not Another Thanksgiving Fat Loss Podcast! (Entropy from the Holiday Chaos) | Ep 246 15:53

1M ago15:53

15:53

Download my free guide to eating out, traveling, parties, and more or go to witsandweights.com/free to navigate the chaos of holidays and dining out — Tired of stressing about holiday food choices and being told to "just control your portions"? Learn how the engineering concept of Entropy reveals why fighting against holiday chaos usually backfires…

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An Architectural Optimist Wrote a Book - Part 3, Causing Good Design to Happen 1:14:58

1M ago1:14:58

1:14:58

Join Kristof and Corey Squire in this third and final installment of their interview series discussing Corey’s book People Planet Design. In Part 1, they opened the discussion at the logical starting place of the important Why questions. Why design matters to society and Why architecture is the place to address so many important issues we face toda…

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Osteoporosis and Barbells (How Lifting Weights Prevents Bone Loss) | Ep 245 22:55

1M ago22:55

22:55

Join my FREE mailing list at witsandweights.com/email to learn more about lifting weights, workout programs, and tips for strength training and building muscle! — Could lifting heavy weights be the key to stronger bones and a longer life? What if you could reverse bone loss—even in your 70s? Philip (@witsandweights) tackles one of the most overlook…

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Testosterone and Trenbolone can make Anyone into a Gym God - Bodybuilding Podcast Episode 73 1:09:00

1M ago1:09:00

1:09:00

Test and Tren can make Anyone into a Gym God - Bodybuilding Podcast Episode 73#bodybuilding #TRT #Muscle #Contestprep #bodybuildingpodcastULTIMATE GUIDE TO ROIDS #1 BOOK ON TRUTH IN THE HISTORY OF BODYBUILDING Link -⁠ ⁠⁠⁠⁠⁠https://bodybuilderinthailand.com/ultimate-guide-to-roids/⁠⁠⁠⁠⁠⁠⁠Daily Text Msg Training 99/month and 1 Hour Phone Call Consult…

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EP192 Building a Legacy: Energy Efficiency and Innovation with Mark Kaiser (October 2024) 34:36

1M ago34:36

34:36

In this episode of the Building HVAC Science podcast, co-hosts Bill Spohn and Eric Kaiser are joined by Eric's father, Mark Kaiser, for a special father-son discussion. Mark shares his experiences with building and improving a unique energy-efficient home in Carlinville, Illinois. His journey began in the late 1970s, when he retrofitted a modest ho…

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Why Training Too Much Is Killing Your Muscle Gains (Natural Bodybuilder Jeff Alberts) | Ep 244 53:26

1M ago53:26

53:26

Download the free Progressive Overload guide or go to witsandweights.com/free to learn about progressive overload, why it’s important, and how to use it to maximize your muscle gains. — Are you pushing to failure in every workout but not seeing the gains you want? Do you think longevity in bodybuilding means constantly increasing intensity? What if…

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7 Sleep Quality Metrics You NEED to Track for Faster Gains and Fat Loss (Root Cause Analysis) | Ep 243 18:43

2M ago18:43

18:43

Join Physique University — Your wearable says you got 8 hours of sleep, but you're still waking up exhausted. Your sleep efficiency looks good, but your energy levels tell a different story. Learn the 7 key sleep metrics that actually matter for muscle gains and fat loss, plus how to use Root Cause Analysis, an engineering method that reveals the t…

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You Can Build Muscle FASTER Than We Thought (Without More Fat Gain) | Ep 242 28:45

2M ago28:45

28:45

📲 For the exact steps to set up your next bulking phase for substantial muscle gains, download my free Muscle-Building Nutrition Blueprint (updated for 2025) or go to witsandweights.com/free. Can you build muscle faster than we thought... WITHOUT gaining more fat as you bulk? What if the current advice to on rate of gain is actually holding you bac…

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Weird Q&A - Burn Calories Fidgeting, Horror Movies for Fat Loss, Build Muscle Once a Week 8:26

2M ago8:26

8:26

→ Join Physique University Welcome to another Weird Q&A, where I answer three offbeat questions about health and fitness, covering nutrition, training, and mindset. Have a weird question you'd like answered? Send your question as a text message and I'll answer it on the show! Today's questions: Can you burn a significant number of calories by fidge…

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EP191 From Building Automation to Smart Homes: The Lumen Cache Revolution with Derek Cowburn (October 2024) 48:37

2M ago48:37

48:37

In this episode of the Building HVAC Science podcast, Bill Spohn and Eric Kaiser welcome Derek Cowburn, founder of Lumen Cache, to discuss his journey from building automation in pharmaceutical facilities to pioneering smart DC power systems for homes and offices. Derek shares how his background in building controls and automation influenced his de…

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Eat More of THESE Mood-Boosting Foods for Everyday Happiness (Dr. Sarah Ballantyne) | Ep 241 55:56

2M ago55:56

55:56

📲 Download your free Nutrition 101 Guide to Body Composition to master your nutrition plan for sustainable fat loss, muscle gain, and improved health, plus support your workouts, or go to witsandweights.com/free Can the specific foods you eat transform your mental well-being? Does nutrition hold the key to unlocking mental resilience? Philip (@wits…

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Stop Switching Exercises Until Changing THIS First (Tolerance Analysis) | Ep 240 14:14

2M ago14:14

14:14

To build your best physique through proper exercise technique (including free form video checks!), join our free Facebook community at facebook.com/groups/witsandweights Are you quick to abandon exercises that don't feel quite right? Maybe bench press bothers your shoulders, rows don't hit your back, or squats just feel unstable. The typical advice…

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Election Day Bonus - You Have Two Choices... for Strength and Muscle (Volume vs. Intensity) 6:23

2M ago6:23

6:23

What if the key to maximizing your strength and muscle is based on how you vote? No, not for president or your local politicians, but between two important choices: Volume vs. Intensity Let's settle the long-standing debate: do you cast your “vote” for volume—stacking up work (reps, sets, tonnage, and skill development) to build a solid foundation?…

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Designer Desiccants, Molecular Filters, and the Prospects of Dehumidification 1:06:03

2M ago1:06:03

1:06:03

What is the future of dehumidification? Turns out this simple question opens up an exciting view of the future of IAQ generally. The goal of a low energy method for removing water molecules from a flowing airstream boils down to some way of identifying, grabbing and holding onto them. Essentially we are talking about a designer desiccant or molecul…

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The Lifter’s Guide to BFR Training for Muscle Growth, Rehab, and Recovery | Ep 239 24:14

2M ago24:14

24:14

Are you curious about blood flow restriction (BFR) training but unsure how to get results? Or have you tried it and felt it fell short of expectations? Philip (@witsandweights) dives into a complete, practical guide to incorporating BFR training for maximum muscle growth. He breaks down the science and technique behind BFR, sharing tips on equipmen…

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EP190 Breathing Easy: Tackling Outdoor Contaminants in Indoor Spaces (October 2024) 43:56

2M ago43:56

43:56

In this episode of the Building HVAC Science podcast, Eric Kaiser takes the lead in interviewing three guests from the ROCIS (Reducing Outdoor Contaminants in Indoor Spaces) initiative: Linda Wigington, Bill Collinge, and Rhett Major. Linda introduces ROCIS, sharing its 10-year mission to help participants monitor and improve indoor air quality, pa…

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Injury-Resilient Training for Lifetime Strength and Muscle (Dr. Jordan Feigenbaum) | Ep 238 56:35

2M ago56:35

56:35

Are nagging injuries and joint pain holding back your progress in the gym? Are you concerned about lifting as you get older, or simply want to stay strong for life? Philip (@witsandweights) connects with Dr. Jordan Feigenbaum, a seasoned powerlifter, coach, and physician. Together, they tackle the reality of aging and training, providing practical …

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Is Excess Protein Turned Into Sugar and Fat? (Input-Output Systems) | Ep 237 13:56

2M ago13:56

13:56

Is that scoop of protein powder helping you build muscle, or is it just being wasted and turned into sugar and fat? Today, we're using the engineering concept of Input-Output Systems to bust this common protein myth and help you make informed decisions about your protein intake and supplements like whey and pea/rice powder. Listener Sara S. asked a…

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4 Ways to Increase Your Metabolism by 500 to 1000 Calories per Day | Ep 236 28:56

2M ago28:56

28:56

Are you tired of cutting calories to stay lean? Are you wondering how some people eat more while staying fit? Philip (@witsandweights) shares simple, effective ways to help you burn an extra 500-1,000 calories daily—all through sustainable lifestyle tweaks. Learn how to fire up your metabolism, feel more energized, and efficiently work towards your…

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Bonus - How I Optimize Fitness and Health Over 40 to Turn Back the Clock (44th Birthday Reflection) 32:36

2M ago32:36

32:36

To celebrate my 44th birthday, I find myself reflecting on the winding road to health and wellness, sharing my deepest (but not darkest) thoughts with all of you! In this completely unscripted, rambling bonus episode, you'll learn about: The importance of flexible, resilient systems over "perfect" plans How recovery becomes more crucial than traini…

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EP189 Breaking the Cycle: Huff's Journey to HVAC Excellence and Industry Change (September 2024) 46:36

2M ago46:36

46:36

In the Building HVAC Science Podcast episode, hosts Bill and Eric are joined by Thomas "Huff" Hoffmaster, II to discuss his experiences transitioning from a technician to tech support and eventually into training and consulting. Huff shares his journey through the HVAC industry, beginning with his early exposure to sheet metal work through his fami…

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