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PODCAST

Franchise Nutrition and Fitness Podcast

Ryan Leach and Matt Sells

“Ryan, this is Matt. You guys are going to tag tonight.” -sometime in 2006. While riding to pro-wrestling shows together as a tag-team called "The Franchise" that’s when Franchise Nutrition and Fitness became an idea. Ryan is a Registered Dietitian Nutritionist Certified Coach and Matt is a Personal Trainer and Certified Health Coach. Here they discuss various nutrition and fitness topics to guide you to maximizing every bite and every rep to achieve your health goals. Get started with Ryan and

health & fitness

All Episodes

00:12:45

89: PIVOT! If you need to.

Franchise Nutrition and Fitness Podcast ·

2024/02/02

It’s that time of year that most people stop working towards their New Year's resolutions. Maybe it’s time for you to pivot. Sign up for your free Meet-and-Greet Ryan won’t get his deviated septum fixed and keeps getting sick 0.300 is a great batting average [0:58] You may be happy at a different weight [2:09] Sometimes you have to pivot goals [3:43] Today’s topic [5:08] What’s your next goal? [5:33] Consider a fitness-based goal [7:24] Maybe a race of some kind

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00:13:57

88: Maximum Sets for Maximum Growth

Franchise Nutrition and Fitness Podcast ·

2024/01/27

New science is out! And that science suggests you should be getting 52 sets per muscle group per week for the best growth, or is it? Matt and Ryan talk through the study in this week’s episode. Sign up for your free Meet-and-Greet Check out our last episode, 87: Maintenance Protein Peanut butter in desserts [0:49] Today’s topic [3:11] Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is there a Dose-Response Effect? [3:48] Will Matt survive

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00:21:05

87: Maintenance Protein

Franchise Nutrition and Fitness Podcast ·

2024/01/19

Now that you’ve completed the fat loss series, how much protein do you need to keep all of your muscle mass? Sign up for your free Meet-and-Greet Sad news for Matt [0:45] But also happy news for Matt [1:29] Live longer and healthier [3:00] Today’s topic [4:41] It’s harder for females [4:53] Old recommendations [5:34] I was told there’d be no math [6:44] Ideal amount of protein per meal for muscle protein synthesis [9:00] The essential part of protein consumption [11:54]

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00:10:15

86: Fat Loss Step 6 – Evaluation, How Did it Go?

Franchise Nutrition and Fitness Podcast ·

2024/01/12

This is the time of year when you should be starting to think about your fat loss plan if you’re going to get started at the beginning of the new year. This is the final part, six, of a multi-part series. Stay tuned! Sign up for your free Meet-and-Greet Check out episode 80: Fat Loss Step 1: Are You Ready? Check out episode 81: Fat Loss Step 2: Set a SMART Goal Check out episode 82: Fat Loss Step 3: Track EVERYTHING Check out episode 84: Fat Loss Step 4 – Create the Deficit Check

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00:09:10

85: Fat Loss Step 5 – Time for Action!

Franchise Nutrition and Fitness Podcast ·

2024/01/05

This is the time of year when you should be starting to think about your fat loss plan if you’re going to get started at the beginning of the new year. This is part five of a multi-part series. Stay tuned! Sign up for your free Meet-and-Greet Check out episode 80: Fat Loss Step 1: Are You Ready? Check out episode 81: Fat Loss Step 2: Set a SMART Goal Check out episode 82: Fat Loss Step 3: Track EVERYTHING Check out episode 84: Fat Loss Step 4 – Create the Deficit Today’s topic

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00:17:58

84: Fat Loss Step 4 – Create the Deficit

Franchise Nutrition and Fitness Podcast ·

2023/12/29

This is the time of year when you should be starting to think about your fat loss plan if you’re going to get started at the beginning of the new year. This is part four of a multi-part series. Stay tuned! Sign up for your free Meet-and-Greet Time change is tough Total Recall: My Unbelievably True Life Story [2:51] The Woman In Me by Brittany Spears [2:51] Check out episode 80: Fat Loss Plan Step 1: Are You Ready? Check out episode 81: Fat Loss Plan Step 2: Set a SMART Goal Check

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00:18:02

83: Holidays and Your Nutrition and Fitness

Franchise Nutrition and Fitness Podcast ·

2023/12/22

83: Holidays and Your Nutrition and Fitness Merry Christmas! Matt and Ryan are on a break but wanted to make sure you enjoy some time off too. Get your mixers ready! Sign up for your free Meet-and-Greet Almond Nog [0:37] Ryan dislikes Egg Nog [1:10] 14 Religious Holidays during December [2:51] New Belgium Holiday Ale [3:42] Enjoy your holiday! [4:51] Your exercise isn’t punitive [5:27] And don’t let this become an eating disorder [6:01] You won’t ruin the progress you’ve

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00:10:21

81: Fat Loss Plan Step 2: Set a SMART Goal

Franchise Nutrition and Fitness Podcast ·

2023/12/15

This is the time of year when you should be starting to think about your fat loss plan if you’re going to get started at the beginning of the new year. This is part two of a multi-part series. Stay tuned! Sign up for your free Meet-and-Greet Home Depot Skully Today’s topic [3:36] Check out episode 11: Make Your Goals SMART Check out episode 6: How Long Should You Run a Nutrition or Fitness Program? [5:20] How long does it take to reach a fat loss goal? [5:35] You didn’t gain a

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00:16:29

80: Fat Loss Plan Step 1: Are You Ready?

Franchise Nutrition and Fitness Podcast ·

2023/12/15

This is the time of year when you should be starting to think about your fat loss plan if you’re going to get started at the beginning of the new year. This is part one of a multi-part series. Stay tuned! Sign up for your free Meet-and-Greet We’re sick again! “How about getting off of these antibiotics?” [2:16] Today’s topic [5:15] This is where we begin, Creed. [5:21] Are you thinking about setting up your fat loss plan? [6:39] Play the short game, too [7:24] Assess yourself

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00:10:17

82: Fat Loss Step 3 -- Track EVERYTHING

Franchise Nutrition and Fitness Podcast ·

2023/12/15

This is the time of year when you should be starting to think about your fat loss plan if you’re going to get started at the beginning of the new year. This is part three of a multi-part series. Stay tuned! Sign up for your free Meet-and-Greet Matt went to see Dirty Honey for Halloween [0:28] There’s a lot of places to go to around Atlanta, Georgia [1:16] Like watching the Braves [2:19] Ryan gives out candy for kids and beer for adults [2:45] Today’s topic [3:56] EVERYTHING

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00:20:50

79: Biohack Half-Truths Part 2

Franchise Nutrition and Fitness Podcast ·

2023/10/27

If you haven’t heard by now there are a lot of “biohacks” out there. Some good, some not-so-good, and some that are completely untrue. Matt and Ryan review some of the biohacks they’ve come across and why you should or shouldn’t consider them. Sign up for your free Meet-and-Greet Picking up where we left off last episode Voodoo eggs! Effects of egg consumption on carotenoid absorption from co-consumed, raw vegetables [1:20] Biohack number five: Cryotherapy [1:40] It does not help

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00:25:12

78: Biohack Half-Truths Part 1

Franchise Nutrition and Fitness Podcast ·

2023/10/20

If you haven’t heard by now there are a lot of “biohacks” out there. Some good, some not-so-good, and some that are completely untrue. Matt and Ryan review some of the biohacks they’ve come across and why you should or shouldn’t consider them. Sign up for your free Meet-and-Greet Some people have written books on today’s topic Peak book 1:18 You should be able to change your mindset 1:50 Today’s topic [2:40] The answer begins with “it depends” [2:50] Except with shark fin soup

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00:22:02

77: On Rehydration Drinks

Franchise Nutrition and Fitness Podcast ·

2023/10/13

Do you need a rehydration drink? Probably not. If you’re considering it this episode reviews some of the things to consider with rehydration beverages. Sign up for your free Meet-and-Greet Rate, follow, and subscribe! Dr. Wischmeyer @paul_wischmeyermd [2:13] Today’s topic [2:14] A good reason for less sodium [3:57] Rehydration drinks for hangovers [5:37] Can a UGA alumni like Gatorade? [6:33] You need some carbohydrate to move the electrolytes into your cells [9:04]

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00:19:00

76: Dynamic and Static Stretching

Franchise Nutrition and Fitness Podcast ·

2023/10/06

We’ve somehow neglected to talk about stretching on any of our previous podcasts so here it goes! Sign up for your free Meet-and-Greet Matt with WCW and WWE television producer, professional wrestling booker, promoter, and performer Eric Bischoff at Deep South Wrestling Matt’s still recovering [1:27] Matt’s physical therapist loves him [2:32] Matt and Ryan take the same classes are pre-med students Today’s topic [4:25] What is “dynamic stretching”? [4:50] What is “static

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00:22:20

75: Artificial Sweeteners AKA Non-nutritive Sweeteners

Franchise Nutrition and Fitness Podcast ·

2023/09/29

Matt and Ryan review artificial sweeteners and their place in your nutrition and fitness plan. How are you going to use artificial sweeteners in your plan? Sign up for your free Meet-and-Greet Ryan’s sick again. Check out episode 25: Nutrition and Fitness When You’re Sick If you can get back to your habit within three days you’re okay. [1:24] You do not exist in a vacuum [2:08] Ryan drinks a lot of coffee [3:12] Today’s topic [4:05] The Washington Post article [5:05]

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00:20:34

74: Ten Exercises 4 Life

Franchise Nutrition and Fitness Podcast ·

2023/09/22

If you had to restrict yourself to only ten exercises for the rest of your life, which would you choose? Matt and Ryan break down their thoughts on this topic and hone in what ten they would choose. Sign up for your free Meet-and-Greet It’s a “Beat The Clock” Challenge! There are some interesting developments in aging science [0:38] Talladega Nights is a brilliant movie [0:54] Today’s topic [1:45] Clarifying the rules [2:00] First exercise - Squat [3:59] Exercise 2 - Dumbbell

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00:20:39

73: What’s Up with Seed Oils?

Franchise Nutrition and Fitness Podcast ·

2023/09/15

Everyone goes crazy over seed oils. Some people love them while others hate them. But what’s the truth? Matt and Ryan discuss what is going on with seed oils and what should be considered when thinking about having them in your nutrition plan. Sign up for your free Meet-and-Greet Coffee stays warm in stainless steel championship Tervis Light roast coffee has more caffeine in it [2:11] Cold brew coffee has more of what in it? [3:46] Today’s topic [4:22] Typical seed oil videos [5:35]

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00:17:39

72: Walk 10,000 Steps A Day vs How Many You Really Need

Franchise Nutrition and Fitness Podcast ·

2023/09/08

Are you trying to get 10,000 steps per day but not getting there? Don’t fret! You don’t actually need that much and can reap benefits with far less. Matt and Ryan review some recent research and what it means for that “10,000 steps” group. Sign up for your free Meet-and-Greet Ryan missed out on Zoom’s Initial Public Offering (IPO) Today’s topic [1:33] “10,000 steps” was a marketing ploy [2:36] Check out episode 68: Optimal Workout Day(s) per Week [4:26] Set a goal time not a step

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00:20:40

71: Have You Hit a “Weight Loss Plateau”?

Franchise Nutrition and Fitness Podcast ·

2023/09/01

Many people have thought about it but only a few have actually experienced it. The dreaded, "weight loss plateau". What is it and how do you escape it? Matt and Ryan review the simple strategy to get out of this trap. Sign up for your free Meet-and-Greet From CBS, “Ozempic, Mounjaro manufacturers sued over claims of "stomach paralysis" side effects” [0:46] Check out episode 67: Should You Use a Drug (GLP-1 Agonist) for Weight Loss? [1:10] Today’s topic [3:09]

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00:36:50

70: Let's Talk Food Labels

Franchise Nutrition and Fitness Podcast ·

2023/08/25

How often do you look at a food label? What do you use them for? Do you even use them at all? Matt and Ryan review what’s good about food labels and how to use them to help reach your nutrition and fitness goals. Sign up for your free Meet-and-Greet Matt went to see Disturbed and Breaking Benjamin Check all your labels [2:28] Today’s topic [2:56] USDA Certified Organic label rules [3:24] Comparing ketchup in US vs Europe [5:55] Traveling on vacation may cause you to lose weight

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