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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

00:30:23

69: Are You Feeling Hungry or a Hunger Cue?

Franchise Nutrition and Fitness Podcast ·

2023/08/18

Matt and Ryan discuss the possible reasons you may be hungry. Or maybe it’s just a hunger cue (something that says you should be eating). They also discuss ways to combat hunger so you’re not feeling so hungry while you’re dieting. Sign up for your free Meet-and-Greet Tech issues are a plague for everyone Tesla and the lightbulb [2:09] CIA and “Conspiracy Theory” [2:36] MK Ultra [2:48] Today’s topic [3:03] Cocaine and heart failure [3:46] Matt’s a fun patient [6:13] Matt’s

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00:21:34

68: Optimal Workout Day(s) per Week

Franchise Nutrition and Fitness Podcast ·

2023/08/11

Do you ever feel like it’s impossible to get a workout in during the week? What if you condense it down to less? Either way, Ryan and Matt discuss what they believe is the optimum number of workouts to help you reach your goals. Sign up for your free Meet-and-Greet Fourth of July Peachtree Road Race (virtually) [0:37] Today’s Topic [4:29] Avoid the all-or-nothing mentality [5:59] Strength training is superior to cardiovascular training [7:20] Only one day? Total body [7:30]

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00:38:07

67: Should You Use a Drug (GLP-1 Agonist) for Weight...

Franchise Nutrition and Fitness Podcast ·

2023/08/04

Is it GLP-1 agonist or antagonist? That is the question that Matt and Ryan review and discuss. This medication has its positives and negatives that many people don’t seem to realize the negatives prior to taking. Sign up for your free Meet-and-Greet Traffic woes What is “time”? [1:09] Matt’s and Ryan discuss The Flash [1:39] Have you checked out all of our other episodes? [3:47] Matt’s favorite Batman movie [5:23] Movie concessions [7:05] Today’s topic [8:39] Is it a magic

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00:18:22

66: HIT (High Intensity Training)

Franchise Nutrition and Fitness Podcast ·

2023/07/28

What is High Intensity Training? How do you incorporate HIT into your training? Matt and Ryan talk through the recent return of this training style to the zeitgeist that is fitness. Sign up for your free Meet-and-Greet Small children push-ups aren’t really push-ups Be careful posting pictures of your kids [2:03] A rough transition [2:35] Where did HIT (High Intensity Training) begin? [3:11] What is HIT (High Intensity Training) [4:30] HIT is not normal [5:14] Ryan thinks

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00:20:49

65: How to Make Your Own Workout Plan

Franchise Nutrition and Fitness Podcast ·

2023/07/21

Ryan and Matt discuss putting together your own plan from sedentary to something. Especially if you’re trying to get “lean” and cut some fat if you haven’t been active for a long time. Enjoy! Sign up for your free Meet-and-Greet Matt gets some bad news If you need an orthopedist, we recommend a sports ortho [2:02] Where do you get research episode [4:02] Today’s topic [5:09] Average American [5:44] What most likely will happen [7:10] What should happen instead [7:29] Look

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00:21:53

64: Functional Exercises

Franchise Nutrition and Fitness Podcast ·

2023/07/14

Ryan and Matt discuss simple ways to get some “functional” exercises in and added to your routine. Sign up for your free Meet-and-Greet Ryan pushes on one of Matt’s pet peeves Post NFL draft, Matt and Ryan will both be Eagles fans [1:59] “PhilaGeorgia Bulleagle” [2:55] Shout out to Pennsylvania [3:50] Today’s topic [6:25] Bodyweight exercises for muscle mass in 2023 [7:04] Can you still build muscle mass with bodyweight exercises [7:34] Functional versus “functional”

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00:18:28

63: Training Age vs Biological Age

Franchise Nutrition and Fitness Podcast ·

2023/06/23

Ryan and Matt discuss the particular differences between Training Age and Biological Age Sign up for your free Meet-and-Greet Check out episode 7: Alcohol and Nutrition and Fitness Goals Today’s topic 4:09 There’s a great amount of variance between the two 4:40 “I don’t want to lift heavy just look like I do” 6:29 How biological age can impact training age 7:42 An example 8:50 Matt’s injury is very rare 10:06 Invest in a hyperbaric chamber 12:14 Matt’s trying to trick

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00:27:13

62: Anti-inflammation Diet and Metabolism Boosting Foods

Franchise Nutrition and Fitness Podcast ·

2023/06/15

Matt and Ryan review the common factors that create inflammation from a nutrition perspective as well as the best ways to boost your metabolism. Sign up for your free Meet-and-Greet Matt’s first workout since his surgery Matt still not comfortable enough to go to a Braves game [1:22] A better balance [2:10] The risks of pro-wrestling [2:59] Mouth from Goonies [4:25] Today’s topic [4:56] The truth about anti-inflammation diets and metabolism foods [6:01] The article from

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00:28:08

61: “Expert” vs Expert or Influencer vs Expert

Franchise Nutrition and Fitness Podcast ·

2023/06/02

How do you determine that someone is an “expert” in what they’re claiming to be an expert at? How often do you question what you read and when you do, where do you go to find the information? Matt and Ryan discuss the rise of the internet expert and what you should do to avoid falling in the trap. Sign up for your free Meet-and-Greet Fitness Influencer exercises Check out this video from Broscience Life [1:08] Check out an episode of Pints with Aquinas [4:00] Who is St Thomas Aquinas

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00:30:05

60: How to Calculate Your Calories

Franchise Nutrition and Fitness Podcast ·

2023/05/25

Have you ever thought, “I’m eating too much,” or “I’m not eating enough”? In this episode, Matt and Ryan go over some simple ways to determine the Calories you need on a daily basis and how that compares to what you’re actually consuming. Sign up for your free Meet-and-Greet Group fitness classes [0:00] Body Pump was humbling [2:15] Missing a wrestling show to actually get paid [3:59] Ryan’s cousin is a psychologist that specializes in eating disorders [5:28] Orthorexia is not in

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00:30:52

59: Healing Wounds Faster

Franchise Nutrition and Fitness Podcast ·

2023/05/18

Ever had an injury that set you back? That required surgery? Are you currently injured and/or needing surgery? Matt and Ryan talk through the foods and some sources you should consume more of in order to heal faster and get back to what you love doing. Sign up for your free Meet-and-Greet Matt just learned he has a completely torn triceps tendon Matt’s injury [1:14] Arguing with doctors [1:56] Y2J! [3:36] Check out our episode 55: Motivation vs Discipline [4:26] David Goggins

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00:26:43

58: Mistakes and Preventing Them

Franchise Nutrition and Fitness Podcast ·

2023/05/05

Ryan and Matt discuss the most common mistakes that clients make when it comes to their nutrition and fitness. Sign up for your free Meet-and-Greet Joys of parenting [0:36] Matt and his Tide To Go pens [1:09] Baseball is less wear-and-tear than wrestling [2:10] If you’re a Falcons fan, you love the placekicker [3:40] Utilizing practice baseballs everywhere [4:30] Today’s topic [7:37] Matt’s most commonly seen mistake [8:17] Lost the connection… [9:36] …and we’re back

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00:13:38

57: People “Research” A Lot

Franchise Nutrition and Fitness Podcast ·

2023/04/27

This may be the shortest episode ever on this podcast. Matt and Ryan discuss what “research” is and how they avoid falling into the trap. Sign up for your free Meet-and-Greet Ryan was sick, real sick But still contacted a client [1:45] Ryan got sore just from puking [2:59] Eccentric Isometrics [3:30] “I researched it” [5:10] Citing Wikipedia is funny [7:42] Utilizing “free time” [8:47] We cite our sources [11:03] All of our programming is evidence-based [11:39] Sign

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00:20:02

56: A Better Warm-Up

Franchise Nutrition and Fitness Podcast ·

2023/04/20

Matt and Ryan discuss how to properly plan your warm-up for a workout. It’s important to make sure you’re maximizing your workout to reach your goals. Sign up for your free Meet-and-Greet Using Artificial Intelligence Weird jump-cut and today’s topic [1:13] RIP John Meadows [1:48] Matt’s usual Warm-Up [1:49] Ryan’s usual Warm-Up [2:40] DMAA was great, for us at least [3:34] Long-term goals [4:07] Matt Wenning’s Wenning Warm-ups [5:05] Think about the antagonist muscles

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00:24:40

55: Motivation vs Discipline

Franchise Nutrition and Fitness Podcast ·

2023/04/13

Matt and Ryan discuss the subtle but important difference between motivation and discipline. Sign up for your free Meet-and-Greet Shout out to Texas [2:54] Matt achieved his weight loss goal! [4:12] Today’s topic [5:28] Motivation is fleeting [5:50] Think about your goal [6:44] Creating habits [7:04] Think about small, achievable tasks [9:12] It is normal to not be motivated [9:26] Set up something you can do that you will do [13:20] Create a win for yourself

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00:17:41

54: K.I.S.S. – Delts and Getting Bolder Boulder...

Franchise Nutrition and Fitness Podcast ·

2023/04/06

Matt and Ryan are back with the ninth episode of the Keep It Simple Stupid (K.I.S.S.) series. If you’re trying to look leaner or bigger you’re going to need to cocus some time on your deltoids. And for overall health, it’s important to consider what you’re doing to work your shoulders. Sign up for your free Meet-and-Greet Delts. Boulder shoulders [0:22] The neglected deltoid [0:39] Want a better “v-taper”? [0:58] The three heads of the deltoid [1:49] Dr. John Rusin and the face pull

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00:19:12

53: K.I.S.S. -- Fat, the misunderstood macronutrient

Franchise Nutrition and Fitness Podcast ·

2023/03/31

Matt and Ryan return with the eighth episode of the Keep It Simple Stupid (K.I.S.S.) series. They chat all about one to the most misunderstood macronutrients. This episode is all about fat. Sign up for your free Meet-and-Greet UGA is Back-to-Back NCAA National Football Champions Party like Stetson Bennet [0:32] Bennet should not have gone to Texas [2:08] Today’s topic [3:50] There’s a nuance to fat [4:22] It really depends on your source of fat [5:04] You need fat for

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00:28:25

52: What We Would Do If We Started Over

Franchise Nutrition and Fitness Podcast ·

2023/03/23

Matt and Ryan celebrate one year of podcast episodes with a discussion on returning to the beginning. If they each had to start over in the nutrition and fitness game, where would they begin? How would they handle their workouts? What ways would they monitor their food intake? Sign up for your free Meet-and-Greet Ryan’s new sunburn It’s been 52 weeks… [2:28] What would your first program be? [4:48] Ryan started with a program from the bodybuilding bible [7:07] Get the form correct

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00:16:01

51: Deload-ing for Improvement

Franchise Nutrition and Fitness Podcast ·

2023/03/16

Matt and Ryan continue their discussion on taking breaks to improve your performance. Last week focused on the nutrition aspect and this week focuses on the fitness aspect. Sign up for your free Meet-and-Greet Attention spans are shorter Ryan thought The Batman pacing was not good [0:48] The cinematography is what takes so long [1:39] The Flash Flashpoint trailer was surprising [2:27] Arnold quotes [4:48] Check out episode 50: How to Calculate your Diet Break [5:14] Today’s topic

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00:26:24

50: How to Calculate your Diet Break

Franchise Nutrition and Fitness Podcast ·

2023/03/09

Matt and Ryan return to discuss finding your "maintenance" calories for a predetermined diet break when you're working through your cutting phase. Sign up for your free Meet-and-Greet Visual aides and Zoom Matt’s on a cut [1:26] Weight loss is not linear [2:40] Super Bowl eats [3:40] Should you take a break from your diet? [5:20] How Matt has been handling his cut [7:56] How Ryan works with clients through a cut [8:41] Calculating the deficit itself [9:17] 3500

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