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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
Friday Jun 18, 2021
Friday Jun 18, 2021
Episode 17: Dr. Dean St Mart: Resolving Digestive Issues from PED Usage
In this episode of J3 University, Luke and I are joined with Dr. Dean St Mart on the topic of digestive issues brought on through PED usage. Dr. Dean covers what is the root cause of these issues from PEDs and how this root cause is the basis for the intervention to manage and treat PED side effects whether contest prep or offseason. If you are natural or enhanced and suffer from digestive issues limiting your ability to progress this is the episode for you.
Dr. Dean St Mart is the Formulator for Supplement Needs holding a PhD in Organic Chemistry, working as a Chemical Engineer and also an established competitive bodybuilder.
Instagram: @deanstm
Website: www.supplementneeds.co.uk/
Timestamps
Dr. Dean Intro- 00:00:18:29
Bodybuilders Main Digestive Issues- 00:01:47
Pushing High volumes of food in offseason- 00:06:12
Figuring out Digestive issue- 00:09:34
Digestive issues when PEDS are introduced- 00:12:06
Lab work and elevation in basophils- 00:22:40
Using antihistamine for seasonal allergies/DAO histamine digester- 00:26:21
Modify compound selection/Liver function and Digestive health- 00:35:30
Things to have in place to support liver and remove bile acids- 00:41:51
GGT, AST, ALT, ALP- 00:52:38
Finding the root cause; antihistamine use- 00:59:29
Closing thoughts- 01:07:33
J3 UNIVERSITY: http://j3university.com COACHING: http://J3sportsrd.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 Jun 09, 2021
Wednesday Jun 09, 2021
Episode 16: Lab Testing and Health Monitoring for Physique Athletes
In this episode of J3 University, Luke and I discuss what we should be monitoring as bodybuilders to keep health intact long term whether PED enhanced or Natural. We talk on the yearly scale about Calcium Scoring, Heart Echos down to Blood Lab draws. Also what you can do at home to monitor health and also keep progress in your physique happening on a daily/weekly basis. We also address the options when trying to acquire this testing. If you use AAS, GH, and/or insulin this is a must listen.
Timestamps
Intro Health Markers PED Use Bodybuilding Practice- 00:01:54
Long term Health Diagnostics- 00:07:36
Sleep Apnea- 00:19:35
Frequent Health Monitoring- 00:25:33
What you should be testing on your blood panels- 00:35:51
Female blood panels- 00:44:29
Panel add-ons- 00:45:44
Day To Day Monitoring- 00:50:51
J3 UNIVERSITY: http://j3university.com
COACHING: http://J3sportsrd.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 Jun 02, 2021
Wednesday Jun 02, 2021
Episode 15: Dr. Gabrielle Fundaro: Gut Health Myths and Practical Applications: Team Eat Fiber!
In this episode of J3 University, Luke and I are joined by Dr. Gabrielle Fundaro to discuss what gut health actually means currently and a framework to navigate through what is acceptable GI function and what is true dysfunction. She address fiber and probiotic under and over usage and what we should really be putting stock in. Dr. Fundaro address some of the common issues we see in the physique realm and how to dress those issues with some solid recommendations for coaches and athletes.
Dr. Fundaro holds a PhD. In Human Nutrition, Foods, and Exercise. ACE Certified Health Coach and Board Member of National Coaching Global Mastermind and Sports Nutrition Association.
You can follow and learn more from Dr. Fundaro at:
Instagram: @vitaminphd
Website: vitaminphdnutrition.com
Website: btgcomprehensivecoaching.com
Timestamps
Intro Dr. Gabriel Fundaro- 00:00:29
Dr. Fundaros High fat feeding on hypertrophy study- 00:02:67
Gut Health Framework- 00:06:19
Disease and Gut Health Association- 00:12:32
Research knowledge in to application- 00:18:21
Probiotics and Fiber in Bodybuilders- 00:21:63
Bloat and Gas with Fiber- 00:24:15
Handling individuals that have high food volume- 00:32:34
Greens Powder and Fiber Supplements- 00:37:12
Eating cold or reheated food- 00:44:31
Issues that come up with Contest prep- 00:48:40
Recommendations for coaches- 01:02:38
Wrap Up, where to find Dr. Fundaro- 01:13:59
J3 UNIVERSITY: http://j3university.com
COACHING: http://J3sportsrd.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 May 27, 2021
Thursday May 27, 2021
Episode 14: Peaking for multiple shows; Indy & NY Recap
In this episode of J3 University, Luke and I walk through my recent showings at the Indy and NY Pro. I give some insight into my thoughts on the outcome, what I did different between shows and what would I change in nutrition, fluids and if diuretics have a place. We discuss actual show day and how to hold “the peak look” between prejudge and finals. Finally, wrapping up with next show plans and the process moving forward.
Timestamps
Intro-00:00:25
Indy Pro Review- 00:01:22
New York Pro Review- 00:03:57
Differences made for flat body parts- 00:07:57
Diuretic usage- 00:10:38
Holding your look from prejudge to finals- 00:14:33
Changes made to training- 00:25:32
Next show plans- 00:33:53
Sharing the process- 00:47:32
J3 UNIVERSITY: http://j3university.com
COACHING: http://J3sportsrd.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 May 19, 2021
Wednesday May 19, 2021
Episode 13: Hypertrophy Training: Why Your Back is NOT Growing
In this episode of J3 University, Luke and I cover hypertrophy training surrounding Back development. We answer listener questions that cover exercise selection and execution to get the most out of your program. Also, we hit some myths on back training, so you are the most effective it hitting your development goals.
Timestamps
Belt Training; Are Deadlifts bad for the waist?- 00:04:02
Rack Pulls Pros and Cons- 00:13:58
Movements to develop lower back- 00:25:00
Pullups and efficacy- 00:33:16
Identifying and setting up movements for each area of the back- 00:42:01
Unilateral vs Bilateral Back Training- 00:49:22
Trap Work- 00:55:46
Wrap Up- 01:02:34
J3 UNIVERSITY: http://j3university.com
COACHING: http://J3sportsrd.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 May 05, 2021
Wednesday May 05, 2021
Episode 12: Peak Week Protocols for Success
In this episode of J3 University, Luke and I dive into peak week strategies since I am on peak for the 2021 Indy Pro. Peak week planning prior to the actual week is essential to success and will guide the decision making process as show day approaches. We talk on training, nutrition, water, sodium and PED manipulation for peak week and some personal anecdote leading into Indy Pro weekend.
Timestamps
Episode Intro- 00:00:28
How far out are you using data to help guide peak week?- 00:09:28
AM and Post Workout picture comparison- 00:18:39
Assessing fat vs water going in to peak week- 00:24:40
Managing Fatigue and Training during peak week- 00:28:02
Adjusting cardio vs calories to manage fatigue- 00:40:12
Cardio and Step Count- 00:48:20
Eating in to the show- 00:50:32
Androgen manipulation- 00:54:28
Wrap Up- 01:06:22
J3 UNIVERSTIY: http://j3university.com
COACHING: http://J3sportsrd.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 Apr 28, 2021
Wednesday Apr 28, 2021
Episode 11: Austin Stout- Resolving Digestive Health Issues for Physique Enhancement
In this episode of J3 University, Luke and I are joined by Austin Stout to discuss the gastrointestinal system and common issues that present in the general population and physique competitors. We dive into how the GI is integrated amongst all body systems and how that interconnection effects health and performance outcomes. Episode concludes with some real action steps to apply when facing these issues in clients or yourself.
Austin has a BS in Nutritional Science and is head of his company, Integrated Muscle & Health. Through experience and education Austin works with many health clients and an array of competitors. Austin also leads in the education sector with many webinars and seminars on various health topics.
You can follow and support Austin at:
Instagram: @austinst8
YouTube: Austin Stout
Integrated Muscle & Health: https://integrated-muscle.com/
Timestamps-
Austin Stout Intro- 00:00:48
Initial Client Assessment to Discern Gut Issue- 00:02:38
Addressing Identified Gut Issue- 00:09:52
Gut Dysbiosis- 00:13:05
Isolating Gut Issue- 00:20:35
Gut Issues Cropping up During Contest Prep- 00:32:09
Relationship between IBS and Neurological Deficiencies- 00:36:34
Addressing the Psychological Aspect and Stress- 00:39:22
Birth Control and Hormones- 00:54:12
Where to Find Austin Stout- 01:07:08
J3 UNIVERSTIY: http://j3university.com
COACHING: http://J3sportsrd.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 Apr 21, 2021
Wednesday Apr 21, 2021
Episode 10: Hypertrophy Training the Framework for Progression
In this episode of J3 University, Luke and I review our past conversations with our guests on hypertrophy training. We go into our own personal approach to training from the assessment, laying out volume, intensity, and split design. Also how to make progressions with load/reps/sets across a mesocycle and managing stimulus to fatigue ratio for exercise choices.
Timestamps
Episode Intro- 00:00:30
Assessing Mobility/Stability/Strength- 00:02:04
Pain during training and addressing the root cause- 00:13:39
Split Design- 00:14:55
Training Volume- 00:17:05
Crossover stimulus/fatigue from session to session- 00:26:21
Adding volume/load progressions- 00:34:50
Managing Fatigue/Deload- 00:56:33
Wrap up- 01:03:21
J3 UNIVERSTIY: http://j3university.com
COACHING: http://J3sportsrd.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/
Tuesday Apr 13, 2021
Tuesday Apr 13, 2021
Episode 9: Hypertrophy Coach Joe Bennett- The Core of Hypertrophy Training
In this episode of J3 University, Luke and I are joined by Joe Bennett to discuss hypertrophy training for what really makes us improve. We get into setting a standard for quality for volume based on execution and effort. Leading us into addressing weak points for advanced level competitors and how does Joe manage recovery for this caliber of athlete. This episode is filled with in the trench application you can apply to your training immediately.
Joe Bennett, BS in Exercise Science and owner of Hypertrophycoach.com
For more information on Joe Bennett:
Instagram: @hypertrophycoach
Website: www.hypertrophycoach.com
Youtube: Hypertrophy Coach
Timestamps
Joe Bennett Intro- 00:00:28
Training Theory, Client Physique Progress- 00:04:40
Training Cues- 00:14:24
Session Structure during relearning of movement pattern- 00:24:59
Initial Training Set Up- 00:30:49
Working with lack of Stability Strength- 00:39:37
Managing volume from session to session- 00:46:59
Optimal session structure- 00:57:32
Rotating exercises session to session- 01:05:39
J3 UNIVERSTIY: http://j3university.com
COACHING: http://J3sportsrd.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/
Tuesday Apr 06, 2021
Tuesday Apr 06, 2021
Episode 8: Dr. Jordan Shallow: Assessment and Needs Analysis for Hypertrophy Training Preparation
In this episode of J3 University, Luke and I are joined by Dr. Jordan Shallow to discuss hypertrophy training from the initial assessment point of movement dysfunction and mobility issues. We dive into what as bodybuilders should we do as prep work to get the most out of your actual training. How do we address weak points that are limiting progress? Also, what type of therapeutic services should we invest our time into or avoid.
Dr. Jordan Shallow is a chiropractor and performance coach for Elite FTS and founder of Pre Script.
For more information on Dr. Shallow:
Instagram: @the_muscle_doc
Website: www.pre-script.com
Timestamps
Dr. Jordan Shallow Intro- 00:00:27
Mobility and Strength- 00:00:43
Gradation of stability- 00:10:35
Benefits of Addressing Stability- 00:21:25
Frequency/Duration of prehab exercises- 00:28:23
Utility of myofascial release- 00:39:30
Rehab Tools- 00:46:24
Finding a clinician- 00:52:53
Final Thoughts- 00:59:14
J3 UNIVERSTIY: http://j3university.com
COACHING: http://J3sportsrd.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/