In today's episode, we are going to take a deep dive into the relationship between gut health and hormone balance within the body.  Root causal issues for hormonal balance aren't always found within the endocrine organs of the body, as research continues to emerge we are starting to see just how powerful your gut health is to your whole-body health.  I cover sex hormones, hormone metabolism, possible areas for dysfunction, differences in hormone levels between genders and ethnicities, and...

In this episode, I sat down... turned my microphone on and went on a 10-Minute rant.  The industry is going through a messy divorce right now and it needs some correcting.  As a listener of my podcast, I feel obligated to point out exactly what you should be looking for in your education provider and how you need to navigate from this point moving forward to become the best version of yourself. 

I want to thank YOU for today's episode! What a bunch of great questions that allow me to really dive deep into my approach.  Here's what was asked: 1. Is nutrition 80% and training 20%? How would you respond to this? 2. What are your top recommended nutrition books?  3. Do you recommend probiotic-rich foods every day? 4. Your thoughts on BCAA's/Amino acids pre or post-workout, or on off days?  5. How can female athletes regain their menstrual cycle without adding more fat? 6. What's...

In today's episode I tackle the most comprehensive study ever conducted on wearable fitness technology and provide you with my thoughts on if these are great, good, neutral, or terrible ideas for your health.  As always, there are both positives and negatives here, but, listen to this podcast so you know what to use and what to throw away in terms of your quantifiable data.  Enjoy!

If you have ever struggled with your relationship to food, to the scale, to your body, to the gym, or with the health and fitness industry as a whole -- then this one is for you.  Tune in and listen to my top 5 tips to heal your relationship with food and put you on a path to true mastery of health and wellness. 

In this episode, I break down several research studies and explain them in plain terms to articulate why it's not always the smartest idea to use intensity percentages in your training program design.  MANY coaches use the intensity percentage prescription model as a way to program how much you should be doing. As I get further into my career in both experience and sports science knowledge, I am getting further and further away from this overly simplistic approach. In the end, I provide a...

Today's episode is all about the TRUTH behind environmental chemicals. Which chemicals do we need to be concerned with?  What's the real research say?  Are they harmful to our health? How do they impact the body? Are they an overrated or underrated concern? What should we do about it? All of these questions and much more will be discussed so don't miss this one. 

In today's episode I dive into the research on the super popular CBD oil and provide you the answers you need to here on the pro's and con's behind the use of this substance.  In this short research review I break down what CBD oil actually is and then move into discussing the evidence behind the claims such as: 1. Pain relief 2. Anxiety and depression treatment 3. Cancer fighting effects (warning: rant ahead) 4. Neuroprotective effects 5. Acne 6. Miscellaneous claims 7. Negative side...

In this episode I compile all the evidence to provide you everything you need to know about: - Protein Intake and Function - Protein Intake Variations for Different Populations - Can High-Protein Diets Damage Your Kidneys? - How Much Protein Should I Be Having? Enjoy! And if you want to learn more about my approach to training, nutrition, and lifestyle optimization -- go to https://coachgarner.com/integrity-journal/ and get set up on the Integrity Journal today. 

In today's episode I make it a point not to include any duplicate data from Episode 27 on artificial sweeteners and instead aim to challenge the current arguments against diet drinks and their effects on body composition.  What about the cephalic phase of digestion? What about insulin? What about the obesity and overweight population trends? How about the direct experimental data? And much more are all wrapped up into this quick listen to get you up to date on the truth behind diet sodas. 

In today's episode I do a QnA for everybody who responded in the thread on Instagram last week for today's episode. Buckle in, this is a beast of an episode with lots of content on: The Role of Genetics in Body Composition The Science of Protein Intake Brain Nutrition and Supplements Eating For Your DNA Type How To Get Results When Stress is High Management of Psoriasis Front or Back Squat? How I Build Hip Stability Should You Do Total Body, Push/Pull, Or Other Designs? How Do Strength...

In today's episode, I dive right into the heavy and sensitive topic surrounding the psychology of unconscious bingeing.  Have you ever or have you ever known someone to feel "removed" from themselves during an episode? Or, wake up and find that the kitchen was raided in the middle of the night? Then, this episode is for you. Lean on my years of coaching experience to become a better you. 

In this rant-filled episode, I dive into the top 3 coaching mistakes that I see coaches making on a regular basis that are ruining the results their clients could otherwise be making.  If you're in the health and fitness industry and you're in charge of offering people training and/or nutrition guidelines, this is a MUST listen in order to make 2019 the year you get the best results possible for your clientele.  These mistakes are honestly something I wish I was taught when I first got into...

So many people are stuck with their constipation and don't know where to turn, yet so often I find that they have only ever been told a couple things: "Drink some water, and increase your fiber intake" Sure, that helps one avenue to relieve constipation, but did you know that there are SIX different ways in which people can become constipated?  In this information and APPLICATION packed episode, you're going to learn how to end constipation forever because you will have the tools to treat...

In this episode, I dive deep into the scientific literature around what type of health effects are happening inside our body in response to radiation exposure. For obvious reasons, this is a research-packed episode. Expect to leave this one knowing more than 99.9% of trainers and coaches out there on the different types of radiation and how that ultimately impacts our health.  Enjoy!

In this episode, I give my unfiltered answer to when people come up to me and say "I wish I could have carbs" Expect a research PACKED episode discussing the insulin theory, the leptin resistance theory, energy balance, and cultural dietary practices. In the end, i'll shed insight on the truth behind what drives real results. Buckle in!

In this episode, I dive into the longstanding theories surrounding food combining and offer you the practical truth behind them all.  Can I have fruit with protein? Should I have dairy only by itself? Can I have carbs and fats in the same meal? What about the acid/alkaline nature of the foods going into the stomach? All of these questions plus many more are answered in this short no-nonsense rant.  Enjoy!

Today's Garner Report is here! In this episode, I am going to walk you through my thoughts on the never-ending popularity behind the liver and gallbladder cleanse.  I was taught this in some of my certifications, so I know the in's and out's of what it is and how the protocol is designed. Does it work? Does it kind of work? Or is it a complete and total scam? I break down the entire cleanse in this super quick episode and offer my two cents -- if you've ever heard of cleansing before,...

Today's Garner Report is here! In this super quick episode, Coach Garner answers the question so many of us have heard before, but aren't exactly sure what the answer is, and that's: Does sodium increase my blood pressure? In this quick rant you'll become a nutritional historian and Dan brings us back from the past all the way up to present day and breaks the data down for you in simple to understand terms. In the end, you'll be clear on what so many people are confused about. Enjoy!

In this episode, I dive into a very important conversation that can help so many coaches make more money and create more freedom in their life. That is, the five step process to transitioning your fitness or coaching business online.  So many coaches want to take the leap, but they are afraid to do it because they aren't confident in their blueprint. Let me lay out 5 critical "must knows" for you so you can start taking more action towards creating the life that you want.  In the end, you...

In this episode, I dive into a very important conversation that can help so many people towards their relationship with food. Through a combination of research knowledge and experience working with over 1000 clients in a 1-on-1 setting, I discuss some of the most stand-out factor and considerations I have seen in my career as a coach as it pertains to binge eating and offer some mindset tips that you can use immediately to start taking control of your life. In the end, you will have a new...

In this episode I am going to tackle one of the most controversial and discussed subjects in modern nutrition science – which is the application of exogenous ketone supplementation and what types of benefits, downsides, and side effects one can expect with regular use. We will start with a quick breakdown on what a ketogenic diet actually is, and what is required to achieve a true state of ketosis. From here, we will breakdown both the science and application of ketone supplementation and...

In this rant-happy episode, I am going to get a little crazy about five different things that drive me nuts in this industry. To keep things nice and fresh (and to cut the list down to 5 from 687) I decided to choose one thing that drives me nuts from five different categories: Nutrition Training Supplementation Business Psychology Although this episode was recorded with me on offense the whole time, the reason I am on offense is because I feel that these are some of the most important...

In this episode, I am going to walk you through 9 different immediately actionable strategies that you can use to start targeting your belly fat loss so you can start taking your health and physique to the next level today. Throughout this episode, you’re going to discover exactly what belly fat is, why it is particularly unhealthy, and then be given 9 different strategies to start tackling through your diet, supplements, and lifestyle choices. Once you’re done this one, you will be leaving...

In this episode, I going to outline the 10-Steps you need to take to create a morning routine for optimal fat loss. Something the most successful people in the history of mankind all have in common is that they all had a morning routine that set them up for success so that they could dominate the day – if your goals are optimal fat loss, then you should be no different. Tune in to this must-listen episode for anybody who has stalled on their weight loss and let’s get your morning routine...