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J3 University is an online education and coaching service made for bodybuilding and physique enhancement. Our podcast interviews experts in the field of research and coaching to bridge the gap between science and in the trench experience. Come and empower yourself to a higher level of physique development.
Episodes
Saturday Mar 12, 2022
Saturday Mar 12, 2022
Episode 40: Getting Too Fat? Lets Mini-Cut!
In this episode of J3 University, Luke and I discuss the ins and outs of implementing mini cuts. Often we see offseason get into subpar territory with body fat levels getting too high and we need a phase to knock off some fat and regain offseason traction. This same phase might be in place as a prep before a contest prep if not in a good spot. Join us for a listen as we cover how and when to set this up.
Timestamps
Purpose of a Mini Cut- 00:00:25
Duration and Timeline to implement- 00:07:16
When NOT to use a Mini Cut- 00:13:05
Timeline dependent and Needs based scenarios- 00:15:58
Anabolics and Fat Loss Agents during Mini Cut? - 00:21:00
Macro adjustments during this phase- 00:25:57
Cardio and Activity management- 00:29:58
Aggressive Mini Cut- 00:33:17
Wrap Up- 00:37:48
J3 UNIVERSITY: http://j3university.com
FACEBOOK: https://www.facebook.com/J3-University-103894631667528
INSTAGRAM: https://www.instagram.com/johnjewett3/
Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en
Luke Miller coaching: https://noswitchfitness.com/contact/
Sunday Mar 06, 2022
Sunday Mar 06, 2022
Episode 39: IFBB Pro Cory Hageman: Challenges of Bikini
In this episode of J3 University, Luke and I are joined by IFBB Pro Cory Hageman to discuss her journey through the bikini ranks. Cory has arrived at a place of self-coaching at the highest level and she explains how she got to this point and what it takes to execute at this level. This episode is filled with some great tips for any competitor, but especially for the bikini division.
Timestamps
Introducing guest IFBB Pro Cory Hageman- 00:00:25
Missing the mark & The Biggest Challenge- 00:06:03
How did you start Self Coaching? - 00:07:37
Unique Bikini Challenges- 00:13:44
Challenges of Post Show- 00:19:56
Can you improve without an offseason? - 00:25:49
Negative Adaptations caused by prep- 00:29:15
Bikini Training & Misconceptions- 00:34:56
Self-Coaching changes & plans for this season- 00:47:28
Prep Timeline Set-Up- 00:53:11
Fatigue & Recovery Management- 00:58:11
Where to find Cory- 01:07:13
Instagram- @cory_fit
Email- info@coryfit.com
J3 UNIVERSITY: http://j3university.com
FACEBOOK: https://www.facebook.com/J3-University-103894631667528
INSTAGRAM: https://www.instagram.com/johnjewett3/
Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en
Luke Miller coaching: https://noswitchfitness.com/contact/
Sunday Feb 27, 2022
Sunday Feb 27, 2022
Episode 38: What is a “Gaintain” Phase?
In this episode of J3 University, Luke and I discuss the transition phases between muscle accrual and fat loss phases. The “gaintain” or holding phase is a phase to cement progress from a previous phase and potentate the results moving into the next phase. We cover why to do this phase, when to do it, and how to do it. This is the phase that can make or break so many lacking the motivation to keep executing at a high level, dive into this episode to learn more.
Timestamps
Variables that end a push phase and the purpose of ‘Gaintaining’- 00:01:21
Should training change during this phase? - 00:06:29
Does this phase cement muscle gain? - 00:08:01
What justifies a holding phase? - 00:12:05
PED Manipulation-00:16:47
How long should this phase last? - 00:20:14
Should cardio adjustments be made?- 00:24:01
Upholding training during this phase- 00:30:00
What food to pull down?- 00:35:33
Wrap up- 00:37:20
J3 UNIVERSITY: http://j3university.com
FACEBOOK: https://www.facebook.com/J3-University-103894631667528
INSTAGRAM: https://www.instagram.com/johnjewett3/
Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en
Luke Miller coaching: https://noswitchfitness.com/contact/
Saturday Feb 12, 2022
Saturday Feb 12, 2022
Episode 37: Prophylactic Series: Why Insulin in Enhanced Competitors?
In this episode of J3 University, Luke and I discuss the risk of PED usage and how Insulin might serve as a harm reduction strategy. We cover how insulin works in the body and the class of exogenous insulin commonly used in bodybuilding. Lastly we cover when to deploy insulin and how to optimize its actions for hypertrophy and common misconceptions around the topic.
Timestamps
Insulin Function and Basic Physiology- 00:00:57
What leads to insulin sensitivity? - 00:03:28
Classes of Insulin- 00:13:37
When to deploy insulin- 00:21:54
Will Insulin therapy cause your pancreas to shut down? - 00:26:07
Will taking Insulin Cause Insulin resistance to worsen? - 00:26:52
Will Insulin cause your Gut to grow? - 00:27:54
How long to use insulin - 00:30:02
Fast acting insulin- 00:32:02
Danger of using insulin around training- 00:37:28
Contest Prep Deployment- 00:38:37
Females and Insulin Use- 00:45:51
J3 UNIVERSITY: http://j3university.com
FACEBOOK: https://www.facebook.com/J3-University-103894631667528
INSTAGRAM: https://www.instagram.com/johnjewett3/
Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en
Luke Miller coaching: https://noswitchfitness.com/contact/
Saturday Feb 05, 2022
Saturday Feb 05, 2022
Episode 36: Victoria Felkar: Optimizing Female Hormones and Deploying PEDs
In this episode of J3 University, Luke and I are joined by Victoria Felkar, PhD(c) to discuss female PED use in physique competition. The conversation starts with knowing when you menstrual cycle is “healthy” and why that is important for health and physique. When moving into the enhanced realm how do we protect females from unwanted side effects. What does this mean for PED use and common myths surrounding PEDs for females. If you coach women this is a must listen.
Timestamps
Introducing Victoria Felkar- 00:00:14
Baseline assessment, where to start?- 00:07:12
Healthy Menstrual Cycle and Myth Busting- 00:14:59
Cycle Tracking, Basal Body Temp and Labs- 00:26:25
Menstrual Cycle for effect management of progress/PEDs- 00:29:01
Importance of Estrogen & Progesterone for the healthiest future possible- 00:33:20
Baseline Fundamentals for Health- 00:40:58
Protective safe guards- 00:51:03
Non-androgenic routes- 01:01:49
Physique Sport Timeline, it’s a long game- 01:05:05
What is ok for female androgen/PED use?- 01:10:54
Myth Busting, What male coaches don’t know- 01:22:19
Where to find Victoria Felkar- 01:42:10
Website: https://www.victoriafelkar.com
Facebook: Victoria Felkar
Instagram: @victoriafelkar
YouTube: https://www.youtube.com/channel/UCA3XgGNLfreKdCn6S0NUuRg
Email: victoria@victoriafelkar.com
J3 UNIVERSITY: http://j3university.com
FACEBOOK: https://www.facebook.com/J3-University-103894631667528
INSTAGRAM: https://www.instagram.com/johnjewett3/
Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en
Luke Miller coaching: https://noswitchfitness.com/contact/
Saturday Jan 29, 2022
Saturday Jan 29, 2022
Episode 35: Prophylactic Series: Why Metformin in Enhanced Competitors?
In this episode of J3 University, Luke and I discuss the risk of PED usage and how Metformin might serve as a harm reduction strategy. When might this drug be utilized in phases, applications in non PED using athletes and side effects of the drug. Also, can it impeded hypertrophy outcomes?
Timestamps
Metformin Medical Use- 00:59:00
Other Diabetic Drugs- 00:03:51
Issues with enhanced bodybuilding- 00:05:59
Metformin in different phases- 00:12:12
Metformin side effects- 00:14:33
Metformin in natural athletes- 16:52:00
GI Upset/Diarrhea using Metformin- 00:21:57
Extended vs Immediate Release- 00:24:43
Berberine- 00:25:33
B12 Deficiency using Metformin- 00:28:40
PCOS- 00:30:22
Does Metformin take place of Insulin? - 00:35:02
Wrap Up- 00:38:50
J3 UNIVERSITY: http://j3university.com
FACEBOOK: https://www.facebook.com/J3-University-103894631667528
INSTAGRAM: https://www.instagram.com/johnjewett3/
Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en
Luke Miller coaching: https://noswitchfitness.com/contact/
Friday Jan 21, 2022
Friday Jan 21, 2022
Episode 34: Dr. Eric Helms and Laurin Conlin: Female Post Contest Recovery
In this episode of J3 University, Luke and I are joined by Dr. Eric Helms and Laurin Conlin for a discussion on how to recover females from the rigors of Contest Prep. We cover how setting up a client before a prep even begins is crucial in the prep and post contest phases. What happens physiologically and psychological over a prep and what are the issues entering the post show period to resolve. Within the post show period we aim to transition clients from a regimented approach to a more sustainable one and discuss the strategies used to do so.
Timestamps
Introducing Eric Helms & Laurin Conlin- 00:00:14
Energy Availability/Metabolic Adaptation- 00:01:58
Setting yourself up for a successful prep- 00:08:59
Menstrual cycle return post dieting- 00:15:50
Post Show and Long term planning- 00:19:18
The first weeks Post Show and Recovery Diet- 00:26:20
Training Performance and Body Image- 00:40:50
Sustainable Approach- 00:52:07
Where to find Laurin Conlin and Eric Helms- 01:04:27
Laurin Conlin:
Podcast: The LoCoFit Show
@teamlocofit
@laurinconlin
Eric Helms:
Podcast: Iron Culture
@team3dmg
@helms3dmj
J3 UNIVERSITY: http://j3university.com
FACEBOOK: https://www.facebook.com/J3-University-103894631667528
INSTAGRAM: https://www.instagram.com/johnjewett3/
Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en
Luke Miller coaching: https://noswitchfitness.com/contact/
Thursday Jan 13, 2022
Thursday Jan 13, 2022
Episode 33: Prophylactic Series: Why Telmisartan in Enhanced Competitors?
In this episode of J3 University, Luke and I discuss the risk of PED usage and how blood pressure medications serve as a hard reduction strategy. All blood pressure medications are covered and specially answering why Telmisartan is spoken about more frequently.
Timestamps
NPC Nationals and Pro Card Wins- 00:00:08
Enhanced Bodybuilder Risk- 00:03:10
Renin-angiotensin-aldosterone system, Classes of Medication- 00:07:52
ARB vs ACE Inhibitors- 00:13:31
Telmisartan Actions/Benefits- 00:15:15
Blood viscosity/blood dump, Improvement in lab work- 00:19:14
Access to medication- 00:24:36
Deploying for reduction in Water retention- 00:29:46
Where to find more info- 00:34:00
J3 UNIVERSITY: http://j3university.com
FACEBOOK: https://www.facebook.com/J3-University-103894631667528
INSTAGRAM: https://www.instagram.com/johnjewett3/
Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en
Luke Miller coaching: https://noswitchfitness.com/contact/
Thursday Jan 06, 2022
Thursday Jan 06, 2022
Episode 32: Why Your Gains Are Lacking in the Offseason
In this episode of J3 University, Luke and I discuss common reasons offseason progress is lacking for many. We look into laying out the timeline of an offseason for planning purposes Also, strategies to keep you adherent, consistent and trouble shoot the common offseason issues that occur.
Timestamps
Podcast Intro- 00:00:15
Mapping out offseason timeline- 00:00:58
Keeping structure in the offseason- 00:04:35
Working on Mobility and function- 00:10:52
Diminishing pumps, insulin sensitivity and recovery- 00:16:46
Managing digestion as food increases- 00:22:02
Diet adherence and flexibility- 00:32:31
Extending ability to drive food up- 00:42:29
Extra Rest days and Deloads- 00:44:50
Wrap Up- 00:48:50
J3 UNIVERSITY: http://j3university.com
FACEBOOK: https://www.facebook.com/J3-University-103894631667528
INSTAGRAM: https://www.instagram.com/johnjewett3/
Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en
Luke Miller coaching: https://noswitchfitness.com/contact/
Wednesday Nov 24, 2021
Wednesday Nov 24, 2021
Episode 31: Managing the Holiday Meals
In this episode of J3 University, Luke and I have turkey and banana pudding on the brain. With Thanksgiving approaching and many asking about what to do to keep their physique on track, we provide answers. Should you cut food for the week or day of, do cardio, train, not train, track the meal? What are acceptable strategies and what do we want to avoid to prevent poor relationships with food.
J3 UNIVERSITY: http://j3university.com
FACEBOOK: https://www.facebook.com/J3-University-103894631667528
INSTAGRAM: https://www.instagram.com/johnjewett3/
Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en
Luke Miller coaching: https://noswitchfitness.com/contact/