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PODCAST

Always Adaptive

Dive into trending health and fitness topics with Evidence Based Coach, Randall James. Having a background in many different exercise modalities, he looks at all exercise through the lens of health AND performance and so provides a unique perspective that"s hard to find elsewhere.

health & fitness fitness

All Episodes

10:00

Why Yoga and Pilates Fall Short for Long Term Fitness

Always Adaptive ·

2025/06/20

In this episode, I break down why yoga and Pilates alone just don’t cut it, especially when it comes to bone health and muscle loss, which becomes a serious issue for women post-menopause. Don’t get me wrong, I’m all for movement quality, but if you’re relying solely on stretches and breathwork to fight off osteoporosis… well, that’s like trying to balance the federal budget with good vibes. We’ll dive into the real data behind osteopenia, osteoporosis, and why resistance training is still t...

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19:53

What’s Better for Fat Loss: Cardio or Resistance...

Always Adaptive ·

2025/06/13

In this video, I dive into one of the most debated topics in fitness: cardio vs. resistance training for fat loss and overall health. I break down how both training methods impact caloric deficit, muscle gain, and total daily energy expenditure, and why understanding these concepts is crucial if you're trying to lose fat without sacrificing strength or energy. We’ll look at the unique exercise benefits of each: how strength training helps preserve muscle and reshape your physique, while car...

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25:17

The Truth About Detoxes and Cleanses: Science vs Myth

Always Adaptive ·

2025/06/06

In this episode of Always Adaptive, I tear into the wild world of detoxes and cleanses. From juice cleanses that promise to fix your life in 3 days to colon cleanses that sound like a bad dare, we dig into the actual science behind these popular wellness trends and ask the big question: do they really help, or are we all just falling for clever marketing? Spoiler alert: your liver doesn’t need a reboot like it’s running Windows 95. If you care about your health, nutrition, and n...

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39:53

Calories In vs Calories Out: The Debate Ends Here

Always Adaptive ·

2025/05/30

In this video, I go head-to-head defending the calories in vs. calories out (CICO) model against Jay Feldman and the Energy Balance Podcast. While Jay claims the CICO model is a myth, I break down why energy balance still matters and why calories, despite their flaws, remain the backbone of weight management. I dive into how calories are measured, the real story behind bioavailability, and the tricky reality of tracking intake and expenditure. We also cover metabolic efficiency and why popul...

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16:08

Are Probiotics a TOTAL Waste of Money? The Evidence

Always Adaptive ·

2025/05/23

In this video, I break down why I believe probiotics are overrated and in some cases, even risky. We've been sold the idea that popping a capsule is the key to better gut health, but the science isn’t as convincing as the supplement industry wants you to believe. I dive into the gut microbiome, probiotic side effects, and the real role of dietary fiber in building a resilient digestive system. I also cover what most probiotic ads conveniently leave out: the strain specificity problem, inflat...

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18:17

Kettlebells vs. Barbells: Which is More Effective?

Always Adaptive ·

2025/05/16

In this episode, I break down the ongoing debate between kettlebell and barbell training. Popular fitness influencer TNF⁩ has been under attack lately. There’s a war brewing between kettlebell purists and science-based lifters, and I wanted to take a step back to look at what each tool actually brings to the table. I walk through the differences between power movements, traditional strength lifts, and what I call “pillar movements,” and explain where kettlebells shine and where they fall sho...

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44:23

Most Fitness Trainers Are NOT Equipped to Help You w/...

Always Adaptive ·

2025/05/09

In this episode, I sit down with Dr. Sean Pastuch to explore what it really takes to be an effective coach in today’s fitness landscape. Sean breaks down why most trainers aren’t equipped to truly help people, especially when pain and movement limitations are involved. We talk about the importance of thinking like a problem solver instead of just counting reps and why understanding pain as a threat to someone’s way of life, not just a physical symptom, matters more than most coaches realize. ...

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29:04

Can Nutrition Really Affect Your Mental Health?

Always Adaptive ·

2025/05/02

00:00 Introduction 01:07 The Gut-Brain Axis 04:30 Serotonin and the Gut 07:05 Blood Sugar Roller Coaster 13:20 Nutritional Deficiencies 17:20 Tips for Food to Improve Mood Can food really change how you feel? In this episode, I dive deep into the science behind how nutrition affects your mood, and I’m not just talking about sugar crashes. From the gut-brain axis to blood sugar swings, inflammation, and nutrient deficiencies, I walk you through exactly how what you eat can shape your mental h...

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27:37

Functional vs Traditional Training: What Actually Works?

Always Adaptive ·

2025/04/22

In this video, I break down the ongoing debate between functional movement and traditional resistance training. The fitness industry loves to polarize everything, and this is one of the clearest examples. I talk about how that false certainty holds people back and why it’s more important to understand the principles behind each training method. We dive into the SAID principle, general physical preparedness, and specific physical preparedness to explain how each style contributes to different...

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21:36

The Truth About Allergies: It’s Not Just Pollen

Always Adaptive ·

2025/04/15

Every spring, millions of people start sneezing, sniffling, and feeling miserable, and most of them have no idea why it’s happening or what they can actually do about it. In this episode, I break down the real reasons behind seasonal allergies, and it’s not just about pollen. We dive into histamine, chronic inflammation, and how stress, poor sleep, and even your gut health can make your immune system overreact to things that should be harmless. I also talk about practical strategies I’ve us...

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25:59

Is Sucralose Actually Bad? You're the Test Subject

Always Adaptive ·

2025/04/08

You’ve may have heard sucralose is harmful. But what does the science actually say? This week, I break down four major concerns around sucralose: glucose impairment, gut microbiome disruption, potential weight gain, and mutagenicity. Some studies show negative effects. Others show nothing. The truth lies in the nuance, and that's exactly what I unpack. If you're consuming sucralose for weight management or blood sugar control, you need to understand how it really interacts with your...

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45:04

Are Seed Oils ALL Bad? I Steel-Manned Both Sides

Always Adaptive ·

2025/04/01

00:00 Introduction to Seed Oils Debate 03:33 Arguments Against Seed Oils 06:13 Arguments for Seed Oils 11:30 Deep Dive into Mechanisms 17:07 Hexane and Its Implications 21:53 Essential Fatty Acids and Dietary Needs 23:40 Understanding Linoleic Acid and Cardiovascular Health 26:17 Arachidonic Acid: Implications for Heart Disease 28:29 Omega-3 and Omega-6: Impacts on Diabetes 30:00 Seed Oils: Oxidation and Cooking Considerations 36:50 Hexane Extraction: Benefits and Concerns 38:20 My Final Stan...

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60:44

The Truth About Pain and Injury with Dr. Dan Pope

Always Adaptive ·

2025/03/25

In this episode of the Always Adaptive Podcast, I sit down with Dan Pope, a Doctor of Physical Therapy, Strength Coach, and host of Fitness Pain Free to dive into his journey in fitness, the importance of evidence-based training, and the complexities of pain management. We get into his transition from personal trainer to physical therapist, how that shift shaped his coaching philosophy, and the practical takeaways from his new book. We also tackle some of the most debated topics in stre...

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26:17

Is Animal Protein Better Than Plant Protein? Science...

Always Adaptive ·

2025/03/18

In episode 17 of the Always Adaptive Podcast, I dive into the animal protein vs. plant protein debate and break down what really matters for protein synthesis, muscle mass, and overall health. I analyze the latest meta-analysis by Brad Schoenfeld and explain why amino acids, bioavailability, and dietary protein quality make a difference—especially for strength training. Are plant proteins enough for muscle growth, or does animal protein provide a superior edge? I also take a hard look at the...

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38:36

Jordan Peterson and Ben Bikman Say Carbs Are Bad......

Always Adaptive ·

2025/03/11

In this episode of the Always Adaptive Podcast, I break down Jordan Peterson’s interview with Dr. Ben Bikman, a well-known ketogenic diet advocate. Their conversation pushes the usual narrative—carbohydrates are bad, fats are good, and insulin is the enemy. But as always, the truth is more complicated than that. I take a critical look at their claims, explaining why nutrition isn’t a black-and-white debate. The way we process carbohydrates and fats depends on context, activity level, ...

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35:32

Is Cardio Good or Bad? | The TRUTH | Ep.15

Always Adaptive ·

2025/03/04

For far too long has the body building community been debating whether or not cardio is a good or bad thing. It's an unfortunate reality when you ponder just how many people have lost their lives due to cardiovascular complications in this community. You could chalk most of that up to performance enhancing drugs and poor diet, but I cannot help but wonder what would happen if these people had stellar cardiovascular health. This week I'm making a strong case for why YOU and everyone else shou...

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27:50

Fitness After 40: Is It Harder to Make Progress When...

Always Adaptive ·

2025/02/25

Want a FREE hybrid strength/endurance training program? I just need your email. Click here: http://eepurl.com/h1vzjr In this episode of the Always Adaptive Podcast, I dive into why strength training is essential for anyone over 40. I break down what the studies say about progress for older people vs younger people and the myth that it’s too late to start building muscle and getting stronger—because the truth is, gains are possible at any age. I also talk about why power developme...

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35:59

The Great Diet Debate: Keto vs. Carbs - Ep.13

Always Adaptive ·

2025/02/18

In this episode of the Always Adaptive Podcast, I take a deep dive into the ongoing debate between ketogenic and carnivore diets versus more traditional carbohydrate-rich approaches. With so much conflicting information circulating in the health and fitness space, I break down the science behind these dietary strategies and how they impact key performance metrics such as strength gains, power output, endurance, and body composition. I explore the role of gluconeogenesis in low-carb diets, ex...

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70:59

A PhD Breaks Down Creatine, Omega-3s & Collagen:...

Always Adaptive ·

2025/02/11

In this episode of the Always Adaptive Podcast, I sit down with Nicholas Verhoeven, a PhD in molecular medicine and the creator of @Physionic on YouTube, to break down the science behind supplements. We dive into the research on creatine, omega-3, collagen, NAD, and NMN, exploring their health benefits and potential risks. Nicholas explains why study design is crucial for understanding supplement research, how rodent studies translate to human health, and the controversies surrou...

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56:24

Navigating Women's Health: Insights from a Health...

Always Adaptive ·

2025/02/04

In this episode of the Always Adaptive Podcast, I sit down with health coach Margot Shute, who specializes in helping women over 50 navigate the challenges of menopause. Margot shares her journey into holistic health coaching, the importance of understanding menopause, and the need for more research on women's health. We discuss the Women's Health Initiative and its impact on hormone therapy, as well as lifestyle interventions that can support women during this transition. Margot emphasizes t...

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