Episode 40 of the Sustainable Self-Development podcast brings you 3DMJ coach and fitness personality Andrea Valdez.
Andrea has a masters degree in exercise phisiology, is a member of the legendary 3D MuscleJourney team, and is the host of her own podcast.

She always brings new lines of thinking into discussions over bodybuilding and physique sports, and has her fair share of stories on how to evolve your perspectives and outlook on life as an upcoming fitness enthusiast.

In this podcast we talked about how her  ways of thinking and mindset changed over the years, how she learnt to be more relaxed and more  process oriented as an athlete and competitor.
Among other things, we talked about how she balances precise tracking and body-composition and being laid back & enjoying life.
We also delved into her personal story, how she became a member of 3DMJ, and at the end we touched on personal development, books, habits, and all that good stuff.

Some resources mentioned here:

Team 3DMJ:
http://3dmusclejourney.com/

Muscle&Strength Pyramids:
https://muscleandstrengthpyramids.com/

Andrea's site:
http://andreavaldez.com/

Books we mentioned: 

1.) The subtle art of not giving a f*ck by Mark Manson
2.) The Dip by Seth Godin

SSD Podcast Ep. 40: The Big Picture of Fitness/ Personal Development w/ Andrea Valdez

How should we think about science? What is it good for? How much weight should we give to one particular study? Can you really cherrypick studies to 'prove' anything?

We talk about all that good stuff in this episode with a real cool list of people. Whom are...

Alex Leaf, MS, CN, CISSN, CPT
Researcher - Examine.com
Nutritionist - Leaf-nutrition.com

Adam Tzur from sci-fit.net
www.sci-fit.net (The Science of Fitness)
https://www.facebook.com/TheSCIFIT

Geoff Futch:
-Graduate Teaching Assistant at The University of Texas at Austin
-Adjunct Professor at St. Edward's University
-  Online Course Facilitator at University of Western States
- Content producer to 'Musings of a Fitness Intellectual' 
https://www.facebook.com/FitnessMusings/

SSD Podcast Ep.52: The Science roundtable Part I - how to think about science?

In this episode of the SSD podcast I'm giving you an update after being on the carnivore diet for a month.


SSD Faceook community:
www.facebook.com/groups/371499033250178/

SoundCloud:
https://soundcloud.com/abelcsabai

PodBean:
https://www.podbean.com/podcast-detail/n4sci-51b58/The-Sustainable-Self-Development-Podcast

ITunes:
https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2

Intuitive eating resources:
PartI
 https://www.youtube.com/watch?v=nUbHeINM7WI
Part II:
https://www.youtube.com/watch?v=lh_yClvCzLs

Intuitive eating pros and cons:
https://www.youtube.com/watch?v=QEFme4MCKcM
Fullness factor of different foods
https://www.youtube.com/watch?v=lwNnvGzxMYo

Carnivore Diet Update + Q&A: Ethics, Price of the diet, Performance, Reintroducing carbs..

In our third webinar with Borge we answer your nutrition related questions. 

If you want to hear our next webinar, join the ssd facebook group:
www.facebook.com/sustainableselfdevelopment

To sign up for our upcoming training template, go to 
www.sustainableselfdevelopment.com

1:48 - An intro into eating for health & body composition
19:50 - Updates on how to do a carnivore diet properly
25:45 - Nutrient timing for optimizing circadian rhythms & training performance
34:43 - Dealing with bloating - top tips
42:00 - How to eat based on hunger & satiety on a keto/carnivore diet

Nutrition Q&A with Borge: longevity, fat loss,  bloating, resetting satiety signals and more..

Bryan Haycock is the creator of the Hypertrophy Specific Training (HST) training model, and is one of the biggest thinkers in the realms of muscle building.

You can found out more about his work at:
http://hypertrophyspecific.com/

Time-Stamps
2:40 - What went into creating the HST method
18:40 - What's "wrong" with traditional bodybuilding routines?
25:35 - Myo reps, effective reps
27:05 - Training volume
31:25 - Strategic deconditioning
39:30 - Very high volume routines
42:10 - Training frequency
51:25 - Has anything changed about the original HST methods?
58:05 - Where can we find out more about your work?

Bryan Haycock on Hypertrophy Specific Training and why there is more to training then lifting heavy

In this episode I go over which people a carnivore diet is appropriate for, and for whom it might not be.

Check out the SSD trainign and nutritional template
www.sustainableselfdevelopment.com/ssdprogram

Join the SSD Facebook community
www.facebook.com/groups/sustainableselfdevelopment

Carnivore diet: 3 People who could benefit from it. (and 3 people who wouldn't)

In this episode I chat with James Clear, author and expert on the topic of habit formation. In this episode we talked not only about his recent best selling book, Atomic Habits, but also about how to set the conditions and systems in your life to maximize your chances of success. We also touched on some concepts such as comparing yourself to other people, fighting off the urge to take on changes and habits that are likely to overwhelm you and just lead to more frustration in the long term, and more. 

1:00 - Discussion over hard work and luck when it comes to success
4:45 - The explore -exploit trade off i.e. the concept of trying out many new things before you decide to put in a lot of work to something 
10:30 - How to know if you should change your strategy or you should just keep working hard 
13:25 - How did you not get discourage initially when you didn't see a lot of success with your work 
15:15 - How do you become an expert on a new topic 
20:25 - Why most personal development books suck so much 
23:15 - Why habits are so important to fulfill your potential 
25:15 - How do you decide which habits to focus on when you start out?
29:25 - The most important things to consider before adopting a new habit 
32:40 - The sense of urgency and the temptation to start out with too overwhelming habits 
35:20 - Why some habits come easier to some people than others 
37:40 - How to become more hardworking 
42:00 - Two crucial concepts in adopting new habits - the decisive moment and environment design 
47:00 - How to get back on track if you fall off the wagon 
51:15 - What was your game changer habit?
53:15 - Where can we find your work?
Subscribe + drop a like!! :D 

You can find James's work at
www.jamesclear.com

Joint the SSD Facebook community:
www.facebook.com/groups/sustainableselfdevelopment

Our website, courses and writing:
www.sustainableselfdevelopment.com

The upcoming course on autoregulatory eating:
www.sustainableselfdevelopment.com/autoeating

James Clear - How to Adopt new Habits and Maximize your Chances of Succeess

What are the pros and cons of using steroids/performance enhancing drugs? What is the most responsible way of using them? What are fat burners, dianabol, or trenbolone? And, who should even consider using these substances? This is the topic of discussion today with Dr. Mike Israetel and my buddy Szoták Andrei from the Muscle Engineer podcast.

Time-Stamps:
2:06 - What are the results someone might expect from a starters-cycle?
12:18 - What are the 'softer' and what are 'more advanced' drugs/substances?
23:32 - Dianabol and other oral drugs - how do you know if what you're using is legitimate 
28:35 - Is there such a thing as a 'free lunch' with drugs? Permanent results, minimal side-effects?
37:22 - Are there 'unavoidable' side effects with steroids? 
42:05 - How much muscle can you keep after stopping steroids? 
45:50 - Fat burners - what should you know about them?
52:31 - How nutrition has to change when taking drugs 
57:57 - Some more talk about bodybuilding tradition with nutrition
1:02:55 -Genetic Gift -  People who look like they are on gear but they aren't
1:14:30 - Why would someone use gear?
1:24:05 - Where you can learn more about all this 



Our blog and courses:
http://www.sustainableselfdevelopment...

The SSD Facebook community:
http://www.facebook.com/groups/sustai...

If you want to learn more about this topic, you might enjoy Broderick Chavez's resources:
https://www.teamevilgsp.com/

The Guide to Responsible Steroid Use Ft. Mike Israetel and Szoták Andrei

Today’s episode is a bit of a unique one, since this time I was invited to the podcast of fellow host, Adam Mc Donald. He hosts a show called the ‘Health Mastery Show’, which you should definitely check out. 

He asked me about how I was stuck in a rut on my fitness journey with binge eating and obsessive behaviours, despite being educated about diet and training, and how I managed to get out of it over time.

We also touched on how and why I decided to quit calorie counting and macro-tracking, how my life changed after that, as well as the results most people can expect if they do the same. 

We also talked about sustainable body-fat percentages for most people, and how the industry deceives people by putting shredded physiques on a piedestal in many ridiculous ways. 

All in all, this was a highly informative episode, and I hope you’ll get a lot out of it! 

Time-Stamps:
3:12 When I was stuck in a rut with binge eating and obsessive behaviours 
8:36 - What lead me to binge eating and disordered eating in the past? 
14:39 - The importance of routine and structure in a diet & how too much flexibility can be problematic 
24:30 - How lean can you get without counting calories/tracking macros? 
35:00 - Body-fat set-point and sustainable body-fat percentages 
42:20 - False advertising in the industry about being lean and the positive impacts of it on life quality 
45:10 - Will being fit make you more successful in other areas?

You can get on a free call with me here: 
https://calendly.com/abel-csabai/free-consultation

The SSD Facebook Group:
https://www.facebook.com/groups/sustainableselfdevelopment/

Adam’s channel:
https://www.youtube.com/channel/UCex0az211xl6U8dav4-beTg

His insta:
https://www.instagram.com/adammc192/

My insta:
https://www.instagram.com/ssdabel/

Resources/videos mentioned:
Your ideal body-fat percentage calculated:
https://www.youtube.com/watch?v=LMAAV75MFpM

Does a body-fat setpoint exist?
https://www.youtube.com/watch?v=TtLgtI1hLxk

How I quit Binge Eating, stopped Calorie Counting, and more...(ft. Adam McDonald)

In todays somewhat random discussion we cover a varienty of topics with Szoták Andrei, including:

0:00 -  how was 2020 in general?
9:31 - How Szoták (finally) got lean 
20:26 - Motivations to stay lean
33:42 - Me taking steps to fix my sleep
42:45 - My upcoming video on muscular potential
56:51 - Greg Doucette, the new star of YouTube
1:02:10 - Szoták’s experience with Time restricted eating
1:06:57 - Changes in my fitness approach
1:09:58 - My lessons on coaching
1:16:14 - Lessons on creating YouTube content

Website/coaching:
http://abelssd.com/

Facebook group:
https://www.facebook.com/groups/sustainableselfdevelopment/

insta: @ssdabel

Andrei's availability:
insta: @szotakme

YouTube:
https://www.youtube.com/user/NEONATOR1

Year in review, Greg Doucette, muscular potential and more..ft. Szoták Andrei

I teach ambitious trainees to achieve and maintain their goal physique in the most sustainable way.

Popular tracks tagged #sustainable self development