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This week on the podcast we began our next 2 part series, this time surrounding the Ins & Outs of Nutrition From the Context of Weight Loss. In Part 1 we cover the very basics such as; what actually is weight loss, how to plan your diet for weight loss, and a few tips and tricks to make the ride easier. With that being said, there are no quick fixes but instead advice on healthy nutrition that, if implemented, will lead to not only to sustainable weight loss but permanent lifestyle changes. This is key as what we must avoid is falling back into old habits and undoing (often times worsening) any progress made.

As promised, today we're back with part 2 of our episode on circumference measurements. For anyone who has yet to listen to part 1, I would definitely recommend going back and doing so. For a quick recap this is what we covered in part 1: The very basics of circumference measurementsWhy you should actually track your measurementsThe Do’s and Donts of tracking circumference measurementsSome key measurements and ratio’s for health & longevityHow you can track your circumference measurements with ShapeScaleNow that we’ve tackled circumference measurements from a high level, in today’s episode we’re going to look at some more specific applications for circumference measurements such as key ratios for body fat loss, muscle building & performance. Stay tuned!

I’m sure signing up for a gym membership or starting a new diet in the pursuit of becoming healthier sounds familiar to you all. Well, would becoming healthier make you look better? In fact what even is looking better? Most people start a fitness journey without a clear picture of their success. This can oftentimes lead to them becoming disheartened by their appearance - even after making progress on their weight scale. Perhaps even the opposite, they’re happier with their look but not so much with their progress on the scale. If either, or even both, of these scenarios, sound familiar, then the episode is 100% for you. In Part 1 we’re going to tackle: The very basics of circumference measurementsWhy you should actually track your measurementsThe dos and don'ts of tracking circumference measurementsSome key measurements and ratios for health & longevityFinally how you can track your circumference measurements with ShapeScale!

This week we have a spectacular (pun intended 😉) episode of the podcast. We had the pleasure of welcoming Jason Belvill onto the show. Jason is the co-founder of BodySpec (more about their body of work later). Attending the Air Force Academy in Colorado Springs, Jason was a soccer player captaining the All-Armed Forces Soccer team. Soccer exposed him to equipment such as Hydrostatic Dunk Tanks and DXA scanners. Evidently, Jason was fascinated by the technology as he took on an opportunity to get involved with BodySpec. Since their launch in LA 7 years ago BodySpec now has a fleet of vans as well as multiple brick-and-mortar locations. Let’s get right into it!

This week we have a very special episode of the podcast. We had the grand pleasure of welcoming Professor Viren Swami onto the podcast. He is a professor of Social Psychology at Anglia Ruskin University in the UK and Perdana University in Malaysia, with his current area of focus being on body image and how we can promote healthy body image across the population. Although his parents wanted him to study medicine, Viren states that he followed his curiosity about the ‘outside view of ourselves (aka how the way others view us affects our lives) and ended up getting his Ph.D. in Psychology from UCL (University College London) in ‘05. Viren Swami is one of, if not the leading researcher within the field of body image, beauty ideals, and attractiveness. Viren has in the past focused on looking at cross-cultural differences and explored if and why attractiveness may differ between different cultures. However, spanning beyond his field, Professor Viren Swami is one of the top researchers in the world full stop - he is within the top 2% of most scientists globally.

This week on the podcast we were joined by Tom Kiss, CEO & Co-Founder of mindful food journaling app Ate (formally Youate). Tom has an IT consulting background which means that he finds himself more on the user side of things today within Ate, but rather unconventionally it is his background in IT that led him to the world of food journaling. Having always been into sports growing up, Tom tried to stay fit and eat healthy but his job as an IT consultant meant that he was constantly traveling and under a lot of stress. This led to him developing to less than healthy habits as one might, and whilst he didn’t realize their effects at the time the repercussions of these habits started catching up with him after a few years. Tom started to fall out of shape and was still yet to notice until he faced a wake-up call in the form of a panic attack. Having never had one before he ended up driving himself to the hospital, and from that moment on decided to take action. Meeting with a personal trainer he was introduced to food journaling, opening his eyes to two things: His own nutrition wasn’t greatThe existing solutions for food journaling were poor, he was in search of something simple but couldn’t find anything that met his expectationsFrom this came the building of Ate!

This week on the podcast we welcomed Sam Cole - CEO & Founder of FitXR. FitXR is a fitness company that has been making use of the powers of VR technology to provide a completely immersive workout experience for the past 5/6 years. So how does one birth such an idea? In this episode, Sam, who’s always had a big interest in fitness, details how one day in a weights room somewhere in London, he simply observed his fellow gym-goers. What he found was everyone was immersed in their own music, for most we would leave it at that. But Sam realized that they were all augmenting their reality by bringing in additional layers to help motivate themselves throughout the workout. Sam details his next thought: How cool would it be if we could all wear augmented reality glasses? Giving us all the ability to completely change how and where we workout. With this, the idea for FitXR was born. Listen to today's episode to learn everything you should know about FitXR & VR workouts!

This week on the podcast we welcomed Spencer D'Amelio, Chief Product Officer of Cronometer. As the CPO of Cronometer he is involved in everything from the design of new features all the way to executing sales to enterprise clients. Spencer’s background lies in online game design, which at first may seem far from Cronometer but is actually very transferable across the majority of digital interactive products - nutrition tracking included. So why nutrition tracking? Spencer gives us two main catalysts for his switch of career: As a kid he was always into sports, and so naturally he transitioned into weight lifting. Recognizing the importance of diet, Spencer then found himself getting into nutrition tracking.Spencer tells us how a family member had some concerning health issues that they were able to tackle through a change in their diet/nutrition.Press play to learn more about what Cronometer does and what benefits you’ll get from this app that others won’t provide you with!

This week on the podcast we welcomed David Roddenberry, who makes it clear how you can make money through losing weight. David, a Harvard, LSE, and Oxford grad is the co-founder of HealthyWage, a company that gamifies getting in better shape. They paid out pound losers over $6 million in 2021 alone and $55 million since its inception. The 20 Minute Fitness listeners who are new Legion customers can now get 20% OFF their first order! Go to buylegion.com/SHAPE and use the code SHAPE at checkout and you'll save 20% on your first order, and you’ll get double Legion reward points if you're an existing customer!

Today we welcome Nick Rowe on the show. Nick is a good friend of the podcast and someone we’ve worked alongside for the past 6 months to structure some awesome fitness challenges, all for the sake of science! We’ve already released a show regarding Nick’s cut and intermittent fasting experiment back in December. If you want to give it a listen you can find it listed as episode #251. In this episode, we discuss the effects of lean and dirty bulking on the body. You’ll learn all about the three different 30-day bulking challenges, I’ve put Nick through for the past 3 months. which bulk served him better in terms of fat to lean mass ratio, his different methods of training, and some other myths that we wanted to debunk. We dive deeply into his results, and whilst we find many things one would expect to find - we’ve also encountered a fair few surprises along the way. Finally, after months of arguably quite extreme challenges, Nick gives us his key takeaways for those looking to cut body fat, gain lean mass, and even those looking to do both! The 20 Minute Fitness listeners who are new Legion customers can now get 20% OFF their first order! Go to buylegion.com/SHAPE and use the code SHAPE at checkout and you'll save 20% on your first order, and you’ll get double Legion reward points if you're an existing customer!

This week on the podcast we spoke to Nick Shaw, co-founder and CEO of Renaissance Periodization. Nick is a former competitive bodybuilder and powerlifter with 10+ years of online coaching experience. He has coached world-class athletes, including CrossFit Games Champions, international medalists, Olympians, UFC fighters, professional athletes, and Navy SEALs. Listen to this week’s episode to learn more about what he believes are the key principles of success and how his app, RP Diet, differs from other tracking apps! This episode of 20 Minute Fitness is brought to you by Legion, the #1 brand of all-natural sports supplements in the world. Legion prides itself in selling supplements that are 100% transparent, 100% naturally sweetened and flavored, and contain no artificial food dyes or other unwanted chemicals. The 20 Minute Fitness listeners who are new Legion customers can now get 20% OFF their first order! Go to buylegion.com/SHAPE and use the code SHAPE at checkout and you'll save 20% on your first order, and you’ll get double Legion reward points if you're an existing customer!