Strength & Scotch: Get Fitter While Enjoying Life
324 episodes - English - Latest episode: over 2 years ago - ★★★★★ - 145 ratingsThere's a lot of bullshit out there, this show is here to help you cut through the noise, dogma and pseudoscience. But not in a boring, freshman science class kind of way. We want to show you that taking your health and fitness seriously can be fun too.
There's no universal path the wellness. On this show we'll share what the research shows on key exercise and nutrition topics, lay out the pros and cons, and help you figure out what's best for you - perfect little snowflake that you are.
So, if you want to be fit, but also still enjoy life, give us a listen.
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Episodes
SS 274 - How Many Sets and How Often Should You Lift for Gains?
March 10, 2020 04:30 - 33 minutes - 45.6 MBGrant and Heavey talk about how many sets you should be lifting for muscle gain – and how often. The studies presented in this episode have been conducted both over short-term periods and long-term periods. Tune in to hear the results and find your own sweet spot for working sets and frequency of training. If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.
SS 273 - The Top 20 Nutrition Myths That Won't Die
March 03, 2020 05:30 - 40 minutes - 56.2 MBGrant and Heavey discuss The Top 20 Nutrition Myths of 2020, which was an article released recently by Examine.com. Find out their take on each and discover if you’ve actually been believing any of these all this time. If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.
SS 272 - Listener Roundup Questions: Timing, Resistance Bands and Grip Training
February 25, 2020 05:30 - 30 minutes - 41.6 MBToday, Grant and Heavey are doing a listener question roundup (with a twist!) as they discuss a grab bag of exercise topics including whether time element is crucial in exercise, should resistance bands replace your gym equipment, and the correlation between grip strength and overall health. If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.
SS 271 - Why Glute Training is Probably for Everyone (And How to Do It Right)
February 18, 2020 05:30 - 35 minutes - 48.7 MBToday, Heavey is joined by his wife and Evidence Based Athlete Coach Nicole, as they talk about glute training. They specifically talk about the different movement patterns you can perform, the different reasons for training them, and whether this is something you would want to incorporate into your training program. If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks. Also, if you want to learn more about ...
SS 270 - How to Use Data to Be a Better Endurance Athlete with Adam Pulford
February 11, 2020 05:30 - 42 minutes - 58.2 MBGrant and Heavey talk about how endurance athletes can use data to improve performance. They’re having Adam Pulford on the show. He is a CTS (Carmichael Training Systems) coach from TrainRight.com. If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.
SS 269 - The Doctor's Office of the Future with Dr. Ryan Greene of Monarch Athletic Club
February 04, 2020 05:30 - 47 minutes - 65.2 MBGrant and Heavey take a closer look at this new approach to health and fitness. Today’s guest is Dr. Ryan Greene from Monarch Athletic Club. Ryan is an osteopathic physician (D.O.) with a master's degree in exercise physiology, immunology, and human nutrition. He did a fellowship in integrative medicine. If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.
SS 268 - Our Top Nutrition, Exercise, Sleep and Stress Tips & Apps for 2020
January 28, 2020 05:30 - 38 minutes - 53 MBThe U.S. News & World Report recently released its results for Best Diets for 2020. But there’s nothing like the “2019 Best Of” list, the Strength & Scotch way. The list is based on their pillars of health – Nutrition, Exercise, Sleep, Stress Reduction, and Relationship/Human Connection. They’re also giving out some great tips in each category for 2020! If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.
SS 267 - How to Choose Your Lifting Split
January 21, 2020 05:30 - 34 minutes - 47.4 MBGrant, Heavey, and Coach Nicole talk about training splits (Nope, not the kind of splits gymnasts do ;). They also touch on some factors that influence what kind of training split you should be doing. If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.
SS 266 - Food as Nourishment with Chef Jeff Mahin of Split Nutrition
January 14, 2020 05:30 - 48 minutes - 66.6 MBGrant and Heavey chat with Chef Jeff Mahin from Split Nutrition as he talks about his inspiring journey as a chef, being more conscientious about the food he cooks, and the perfect healthy, real snack on-the-go! If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.
SS 265 - How To Fix Imbalances In Your Back Squat
January 07, 2020 05:30 - 38 minutes - 52.5 MBGrant and Heavey talk about how to fix imbalances in your back squat. Today, they will help you determine what it looks like if you're leg-dominant or back-dominant in your squat and some accessory movements to improve imbalances. Interested in having a coach? See if Heavey is a great fit for you (and your squat). www.strengthandscotch.com/coaching.
SS 264 - Is Going Plant-Based A Game Changer for Athletes?
December 31, 2019 05:30 - 45 minutes - 63.2 MBGrant and Heavey tackle a controversial discussion around athletes on a plant-based diet. Is it really a game changer for athletes? Or the exact opposite? Let’s listen to Strength & Scotch’s take on this. Plus, it’s week three of our featured scotch of the month!
SS 263 - Meal Prep, Counting Calories and Changing Body Composition (Listener Q Roundup)
December 24, 2019 05:30 - 45 minutes - 63.1 MBToday, Grant and Heavey, along with their very special guest, Heavey's wife Nicole, are doing a listener roundup around body comp, meal prep, and counting calories. Nicole is the head coach at Evidence-Based Athlete. She definitely the perfect person to give insights into these listeners' questions. If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.
SS 262 - Does Social Media Make Us Depressed?
December 17, 2019 05:30 - 41 minutes - 56.5 MBGrant and Heavey talk about social media and its effects on mental health. Are you the person who’s afraid of missing out or someone who’s into selfies? Are you following a lot of strangers on Instagram? Well, check out this study on how Instagram is associated with depressive symptoms. If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.
SS 261 - Army Physical Fitness with Carl Hardwick of OPEX
December 10, 2019 05:30 - 47 minutes - 64.8 MBGrant and Heavey talk about getting army fit with special guest, Carl Hardwick, a military veteran and current COO of OPEX Fitness. Carl joins us to discuss physical training in the military as well as his thoughts on preparing for the New Army Combat Fitness Test. If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.
SS 260 - 5 Year Anniversary Drunk Dialing AMA
December 03, 2019 05:30 - 29 minutes - 40.1 MBGrant and Heavey are celebrating FIVE YEARS of the Strength & Scotch Podcast! The community is getting bigger and bigger. So, there's absolutely no reason not to continue on! Thank you to all the listeners who reached out to the show. As a fun way to give back and celebrate their 5 awesome years, they're drunk dialing some listeners. If you like Heavey's take on health and fitness be sure to subscribe to his weekly emails where he shares his favorite tips and tricks.
SS 259 - Sauna/Spas Myth vs. Reality
November 26, 2019 05:30 - 34 minutes - 47.4 MBGrant and Heavey talk about saunas and their benefits. This is not just coming from a relaxation or cultural perspective. There is actually real science behind its benefits in fitness. Interested in getting some coaching on your fitness journey? Check out strengthandscotch.com/coaching and chat with Heavey to see if you're a good fit. Heavey also has a brand new show called From Coach to Business. Co-hosting this with Todd Nief, this podcast is for coaches out there who want to step out a...
SS 258 - Up Your Recovery, Up Your Gains
November 19, 2019 05:30 - 44 minutes - 61.3 MBGrant and Heavey outline the most effective tools for recovery from exercise. (Hint: Everyone can get stuck in these little traps, but ultimately, there are only a few great levers for improving and enhancing your recovery from exercise.) Find out more! Like Heavey's approach to fitness? Go to strengthandscotch.com/consult and set up a consultation time with him to check if you are a great fit for coaching! Be sure to subscribe to Heavey's weekly emails where he shares his favorite ...
SS 257 - How to Prioritize & Achieve Your Top Goals
November 12, 2019 05:30 - 51 minutes - 71.4 MBWe're shaking it up this week by introducing the release of Heavey's new podcast series: From Coach to Business This podcast is hosted by our very own Coach Heavey and his friend and former Strength & Scotch guest Todd Nief. "It's tough out there for a coach trying to get their business going. We've made just about every mistake possible in growing our brick and mortar CrossFit gyms and online coaching businesses. We want to save you at least some of the pain and stress that we went ...
SS 256 - Which Supplements Do Professional Athletes Use?
November 05, 2019 05:30 - 39 minutes - 54.5 MBThis week Grant and Heavey dive into supplementation habits of professional athletes. What drives the pros to take supplements? Are they taking similar supplements to what you and I take? Heavey shares his data on supplement use in various other sports around the world.
SS 255 - Are Energy Drinks Dangerous?
October 29, 2019 04:30 - 32 minutes - 45.2 MBThis week Grant and Heavey tackle a listener question on energy drinks: Are they safe to drink on a daily basis? How much caffeine is too much? Tune in to get the scoop.
SS 254 - Grant Shares His Experience w/ Antidepressants
October 22, 2019 04:30 - 37 minutes - 51.3 MBGrant and Heavey talk about depression which is a serious, ongoing problem that is growing around the country. It's increasing in propensity amongst millennials, more specifically, so it's very important to talk about issues like this. In fact, Grant has been going to therapy for a while. Today, he shares his experience with antidepressants in the hope of spreading awareness.
SS 253 - How to Bulk without Gaining Fat
October 15, 2019 04:30 - 39 minutes - 54.6 MBGrant and Heavey tackle the concept of bulking without gaining fat. Find out how much fat, protein, and carbohydrates you need to achieve this. Meanwhile, on the whiskey side of things, they’re enjoying a heavily peated, spirit-forward bottle which comes from another region called Campbeltown.
SS 252 - Training for Power
October 08, 2019 04:30 - 38 minutes - 52.7 MBToday, Grant and Heavey talk about training for power, especially if you're training for sports or you simply want to increase power in the gym. Learn more about the four different modalities for increasing power and whether these are some things you can do to maximize your training.
SS 251 - Do Genes Really Affect Your Weight?
October 01, 2019 04:30 - 27 minutes - 38.4 MBGrant and Heavey talk about genetics and how it affects your ability to lose fat. Do genes really play a role in how fat you are or in your ability to lose fat? Here’s a study that might just surprise you! Also, this is Week 3 of the Macallan 12 series and if sherry is your thing, check out these different distilleries from Speyside.
SS 250 - The Words You Use Affect Your Motivation
September 24, 2019 04:30 - 31 minutes - 43.8 MBGrant and Heavey talk about how words can affect your motivation in terms of losing weight or maintaining a healthy lifestyle. Yep! It’s all about choices. Learn how language can impact and affect your choices. Plus, a small talk on Speyside whiskeys and the most expensive bottle of whiskey out there!
SS 249 - How to Stay Fit in College
September 17, 2019 04:30 - 47 minutes - 64.9 MBToday, Grant and Heavey are joined by listener Austen as they talk about how college kids can stay fit, motivated, and overcome intimidation. The three also enjoy a 12-year Macallan and find out what makes drinking scotch such a unique experience!
SS 248 - Pregnancy & Fertility Nutrition
September 10, 2019 04:30 - 36 minutes - 50.2 MBGrant and Heavey chat about how to maximize fertility. The desire to have a kid can put a lot of stress on couples. What many don't know is that there are many things that you can do to prepare in order to improve the baby's health and reduce risk factors along the way. There is so much misinformation out there but you need to understand that pregnancy is a medical condition. Hence, the discussion today should not be construed as medical advice. If you're considering trying to get preg...
SS 247 - Apple Watch as a Fitness Device
September 03, 2019 04:30 - 33 minutes - 45.6 MBGrant and Heavey talk about the Apple Watch, which is probably the most popular watch on the market right now. They dig into the benefits, specifically looking at its uses within the health space.
SS 246 - Hot Sauce, 10k Steps & Rest Days
August 27, 2019 04:30 - 31 minutes - 43.9 MBGrant and Heavey talk hot sauce, step counters, and rest days as they enjoy their bottle of Glenmorangie.
SS 245 - Meditation Apps
August 20, 2019 04:30 - 50 minutes - 69.3 MBGrant and Heavey discuss meditation apps today. Specifically, Grant is on a hunt for the best meditation app he could use. Heavey is excited to see whether Grant is able to sustain the practice for the next few months. They also feature another bottle from Glenmorangie and talk about its distillery.
SS 244 - Strength Sports with David Tao of Barbend.com
August 13, 2019 04:30 - 47 minutes - 64.7 MBGrant and Heavey sit down with David Tao of BarBend.com as they chat about the world of strength sports, its origin, and how it is gaining popularity. They also begin a new Scotch month with Glenmorangie, which is a must-try especially if you’re still new to drinking scotch.
SS 243 - Food Decisions You Didn't Even Know You' re Making
August 06, 2019 04:30 - 41 minutes - 36.1 MBGrant and Heavey discuss the things in your diet that can unknowingly mess you up. They discuss some environmental factors that can affect your diet as well as the average number of food choices people make daily. All this and more – including awesome barbecue tips from the BBQ enthusiasts themselves!
SS 242 - Journaling for Athletic Performance w/ Lachlan Rowston from The Mind Muscle Project
July 30, 2019 04:30 - 52 minutes - 71.5 MBToday, Grant and Heavey discuss the power of journaling with Lachlan Rowston, host of The Mind Muscle Project Podcast. He is also the author of The Training Journal. Plus, more information about Laphroaig, specifically, about the region where it’s made.
SS 241 - Do E-Stim Devices Make You Stronger & Help w/ Recovery?
July 23, 2019 04:30 - 30 minutes - 42.2 MBGrant and Heavey talk about Electrical Stimulation (ESTIM) devices. They claim they could enhance muscle recovery but does it actually work? Or is this all just total BS? Plus, learn more about the different Laphroaig bottles as Grant gives a quick review of each.
SS 240 - Lifting Can Help With Depression
July 16, 2019 04:30 - 35 minutes - 49.2 MBGrant and Heavey chat about the effect of lifting on depression. Also, find out which major health conditions tend to be worse for millennials. Plus, they have a new segment on the show where they feature a specific whiskey for you to enjoy with them and learn about.
SS 239 - Stevia vs. Artificial Sweeteners
July 09, 2019 04:30 - 45 minutes - 40.3 MBGrant and Heavey tackle a listener's question about Stevia, a plant-based natural sweetener. Is it a better alternative to other artificial sweeteners? What about Xylitol? All this and more on today’s sweet topic on sweeteners.
SS 238 - Tart Cherry Supplementation & Exercise Recovery
July 02, 2019 04:30 - 14 minutes - 18.4 MBHeavey is going solo today as he addresses a listener's question posted on the Strength & Scotch Instagram channel. Jeff asks about tart cherry juice/capsules. Does it play a role in recovery from inflammation?
SS 237 - Does Foam Rolling & Stretching Help with Recovery?
June 25, 2019 04:30 - 34 minutes - 47.8 MBGrant and Heavey talk about stretching and foam rolling. They tackle a question from Dale from Botswana who is curious about whether you should be stretching before or after running. Does it reduce muscle soreness? Or should it be done as a standard activity on the day of the training to improve mobility or flexibility?
SS 236 - Electrolytes - Too few, Too many?
June 18, 2019 04:30 - 33 minutes - 45.4 MBGrant and Heavey tackle a listener's question about electrolytes. Is consuming too much good or bad? Will drinking an electrolyte supplement replace the benefits of water? Or is also consuming too much water dangerous to one’s health? All this and more (plus Grant’s Bushwacker recipe) in our episode today!
SS 235 - How Screen Time, Sleep & Exercise Affects Kids
June 11, 2019 04:30 - 32 minutes - 44 MBThis week Grant and Heavey chat about the effects of exercise, sleep and daily screen time on child development. What's the sweet spot for a healthy happy kid? Tune in to hear what the research says.
SS 234 - Do Sleep Aids Work?
June 04, 2019 04:30 - 45 minutes - 62.1 MBGrant and Heavey tackle a listener's question regarding postural aids for sleeping such as specialized pillows. He thinks it's a load of bollocks. So are these helpful in getting better sleep and improving posture?
SS 233 - Sleep and Cognitive Impairment
May 28, 2019 04:30 - 31 minutes - 44.7 MBThis week Grant and Heavey devote an entire episode to the topic of sleep and cognitive function. Among other things, Heavey shares some pretty alarming statistics related to lack of sleep in medical professionals.
SS 232 - Gender Differences for Protein & Strength Training
May 21, 2019 04:30 - 23 minutes - 32.5 MBGrant and Heavey take a look at some new studies about the differences between men and women in terms of protein and strength training.
SS 231 - Are Macros All That Matter?
May 14, 2019 04:30 - 31 minutes - 43.5 MBGrant and Heavey are covering macros today, again – always great to cover macros! They take on a couple studies concerning the effect of healthy snacking on weight loss and the difference between having an unprocessed vs. a processed diet. They also touch on how cooking may just be what you need to shed off those pounds.
SS 230 - Pain Probably Isn't From Physical Injury with Charlie Merrill
May 07, 2019 04:30 - 45 minutes - 62.1 MBGrant and Heavey are joined today by Charlie Merrill, from MPerformance.com, as they chat about pain. Is it real? Or just in your head? The brain may have a very powerful role in this so listen in to find out more!
SS 229 - When Does Collagen Supplementation Make Sense?
April 30, 2019 04:30 - 32 minutes - 44.9 MBThis week, Grant and Heavey are taking a “Strength & Scotch” look at collagen supplementation. Does it really work?
SS 228 - Do Binaural Beats Do Anything?
April 23, 2019 04:30 - 28 minutes - 39.6 MBGrant and Heavey dive into a listener’s question about binaural beat stimulation and its effect on sleep, cognition, and reducing anxiety. What is it in the first place? Heavey dishes out a few studies related to this interesting technology. The duo also give their take on the rise of genetically modified salmon!
SS 227 - Do You Need More Fiber In Your Diet?
April 16, 2019 04:30 - 36 minutes - 50.7 MBGrant and Heavey talk about fiber, the types of fiber and the effects of fiber on people’s health. We often hear people saying that fiber is super beneficial, so how much fiber should you really be consuming everyday?
SS 226 - Are Whole Grains Healthy or Unhealthy?
April 09, 2019 04:30 - 34 minutes - 47.2 MBGrant and Heavey discuss the fate of whole grains. Are they actually super healthy and a necessary part of your diet? How do they compare with white bread and white rice? Whole grains and whole wheat – are they the same? What is their impact on weight loss and weight management? All these and more on our episode today!
SS 225 - Getting Strong is Simple w/ Mark Rippetoe
April 02, 2019 04:30 - 57 minutes - 78.6 MBToday, Grant and Heavey are joined by Mark Rippetoe, a strength training coach and author of the books Starting Strength and Strong Enough, to name a couple. This is a must-listen episode if you’re looking to increase your strength. There’s a difference between training and exercise – find out which of the two you think you’re doing and which one you’re actually doing. It’s all about simplicity!