Alex Thieme - Podcast Details

Shows

Lowering the Barrier35: Why is it so hard to lose the last 10 lbs? Thoughts on 75 hard? And more!In this episode, I answer your questions! Why are the last 10 lbs so hard? What’s up with 75 hard? Exercise questions and more. If you’d like to submit a question, add it to my anonymous Q&A on Instagram on Tuesdays.0:00 Intro17:15 Why is it harder to lose the last 10 lbs?29:00 Thoughts on 75 Hard?43:25 How to make better choices when eating fast food?47:50 Do I need to take a rest day between workouts?52:45 How to minimize muscle loss on vacation?2025-05-0158 min

Lowering the Barrier34: Building Brands That Last in a Wellness World That Won't Sit Still w/ Tatum BrandtBrand strategist, creative genius, and generally cool person, Tatum Brandt joins us to talk about what today’s top fitness and wellness brands are doing right - and what most coaches are missing. We dive into emerging trends, building brand loyalty, and how to stand out without selling out. If you’re trying to build a business that actually lasts, this one’s for you.Timestamps:00:00 Intro2:15 How did you get started?7:00 The shift from fitness to wellness - how to stay relevant13:30 Equinox case study: what a...2025-04-091h 13

Lowering the Barrier33: Lost weight but can't see abs? How important is sleep? Can you grow muscle with ONE set per week? And more!In this episode, we do a Q&A with questions submitted from Instagram followers. If you’d like to submit a question, I open the anonymous question box every Tuesday on my Instagram story. Alternatively, you can DM or email me your question and I’ll get to it on our next Q&A episode.0:00 Intro13:05 How important is sleep? When is sleep more important than a workout?22:00 How much muscle should you expect to lose with 6 weeks of rest (due to surgery)?26:15 Bored of lifting weights, but know...2025-03-201h 05

Lowering the Barrier32: Making Fitness Fit Your Life - Without Overcomplicating It w/ Matteo MarraStruggling to stay consistent with fitness? Unsure how to balance training, nutrition, and real life?Matteo Marra breaks it all down - why less training might get you more results, the easiest way to estimate calories (without obsessing), and how to stop "starting over" every Monday.If you want a simpler way to build muscle, lose fat, and enjoy the process, don’t miss this one!2025-03-111h 06

Lowering the Barrier31: Menopause 101 w/ Amanda ThebeIn this must-listen conversation, Amanda Thebe—fitness and women’s health expert, best-selling author of Menopocalypse, and Canada’s first menopause workplace educator—breaks down what every woman should know about menopause.Featured in Oprah, Shape, and CBC Radio, Amanda shares the biological changes, the importance of symptom tracking, and how to take charge of your health. We also discuss practical wellness strategies, hormone therapy, and how men can better support the women in their lives.If you’ve ever felt unprepared for menopause, this episode will give you the knowledge and confidence to navigate it head-on...2025-03-041h 12

Lowering the Barrier30: Body Image, Weight Cutting in Sport, and Nutrition in Powerlifting w/ Malisa NguyenIn this episode of Lowering the Barrier, I talk with Melissa Nguyen, a registered dietitian and founder of Strength and Intent, about the complexities of nutrition and mental health in the fitness world. We also cover weight cutting in sport, nutritional strategies in powerlifting, and more!0:00 Intro3:30 Eating Disorders vs Disordered Eating14:00 Body Image Pressure in Powerlifting29:15 Nutrition Mistakes in Powerlifting35:15 Weight Cutting in Powerlifting (and other sports)50:55 Practical Advice for Coaches and AthletesMalisa’s Linksht...2025-02-241h 00

Lowering the Barrier29: Q&A - Will Pilates grow muscle? Improving balance as you age? How to build muscle without getting too big? And more!In this episode, we do a Q&A with questions submitted from Instagram followers. If you’d like to submit a question, I open the anonymous question box every Tuesday on my Instagram story. Alternatively, you can DM or email me your question and I’ll get to it on our next Q&A episode.Timestamps0:00 Intro8:30 Is Pilates good for muscle growth?17:15 What to do about loose skin after weight loss?20:30 How to improve balance as you age?36:15 Any benefit to cardio in hot...2025-02-171h 13

Lowering the Barrier28: Why Confidence is Built, Not Born w/ Chloé BromageConfidence isn’t something you’re born with – it’s built.In this episode, Chloé Bromage joins me to talk about how she overcame self-doubt, embraced discomfort, and built a thriving business by showing up unapologetically. We dive into beating the all-or-nothing mindset, overcoming imposter syndrome, and why taking action (even when it feels cringe) is the key to success in fitness, business, and life.If you’ve ever struggled with self-doubt, hesitated to post online, or felt stuck in your own way, this episode is for you.Chapters00:00 Int...2025-02-1246 min

Lowering the Barrier27: Coaching, Practical Nutrition, and Pickleball w/ Mike DoehlaIn this episode, Mike Doehla shares his journey from building and selling Stronger U to navigating life as a father and exploring new interests like pickleball. He discusses the illusion of work-life balance, the challenges of parenting, and how his perspective on business and coaching has evolved.We talk about the complexities of weight management, the importance of identity in health transformations, and the role of education in coaching. We wrap it up with insights on finding purpose beyond work.Mike Doehla’s Linkshttps://www.instagram.com/mikedoehla/...2025-02-081h 04

Lowering the Barrier26: Back Pain, BJJ, and Glassbacks w/ Alex SternerAlex Sterner has coached some of the world’s greatest Brazilian Jiu Jitsu athletes - even leading the strength and conditioning camp that resulted in a team gi world championship in 2017 and 2018.He’s also a black belt himself - which puts him in the top 1 percent of his craft.In this episode, we talk about movement optimism, back pain myths, and “risk vs. reward.” We also cover pain management, rehab confidence, injury recovery, and more.Alex Sterner’s Linkshttps://www.instagram.com/alex.sterner/2025-02-041h 27

Lowering the Barrier25: 9 Common Fat Loss MistakesIn this episode, we cover some of the most common mistakes made when people try to lose body fat. Whether you’re just looking to get healthier or looking to lose some extra pounds, these tips will help you out. Enjoy! Timestamps 0:00 Intro 3:10 What entertainment are we consuming? 9:25 Topic overview 13:30 Rate of weight loss - what does the research say? 20:40 High volume foods 25:20 Protein 37:50 Fiber 42:50 Over-reliance on exercise to create a deficit 47:50 Neglecting strength training ...2025-01-271h 05

Lowering the Barrier24: How to lose body fat and gain muscle at the same timeIn this episode we talk about simultaneous fat loss and muscle growth, sometimes referred to as “body recomp.” I also go on a lengthy tangent about body fat percentages and BIA scales. Enjoy! 0:00 Intro 7:30 Brief overview 13:50 What’s needed for fat loss 15:00 Research on the topic 17:20 Who can see the fastest results with this 18:45 What if you’re lean and trained 21:00 Psychological considerations 30:00 Realistic expectations 32:40 How to track progress 39:20 Rant on why body fat %’s don’t matter...2025-01-1659 min

Lowering the Barrier23: Bulking 101Is bulking dead? In this episode, we dive into the science and myths surrounding bulking, exploring who should bulk, how to do it effectively, and why controlled surpluses can still play a key role in muscle growth. Whether you’re a beginner or advanced lifter, this episode will help you decide if bulking aligns with your goals. 0:00 Intro 5:20 What is bulking? 11:50 Why the sentiment against bulking? 18:40 What’s the point of bulking? 25:38 Nutrition targets for bulking 45:30 Training during a bulk...2024-12-181h 03

The Luke Smith Nutrition Podcast119: Alex Thieme (@alexthiemefitness) - Body recomposition vs fat-loss, nutrient partitioning, rates of recomp for newbie/advance lifters, spending time at maintenance, goal setting for New Year's resolutionsHad a blast chatting with fellow fitness & nutrition coach - Alex Thieme - on this episode. Topics discussed: -Alex's experience becoming a dad + fitness coach- Living with food allergies and getting into lifting at a young age-New Year's resolutions - why fat loss isn't the only option for people looking to get healthier-Body recomposition: what it is, how it happens, who can recomp-Nutrient Partitioning as it pertains to fat loss + building muscle-Is it possible to recomp in a deficit?-Rates...2024-12-161h 22

Lowering the Barrier22: Managing the HolidaysStruggling with maintaining progress and momentum during the holidays? We hear you. That’s right - we. MATTI IS BACK! This was our most fun episode yet - hopefully you like it. If not, that’s tough. 0:00 Intro 7:55 Panicking about holiday weight gain? Zoom out. 14:00 Nutrition planning 19:20 Mindset shift; all-or-nothing 21:10 Role play? Sharon Betts? 30:20 Adapting to your environment 38:15 Alcohol 42:20 Exercise 49:00 Post-holiday “reset” LINKS Website: https://www.alexthiemefitness.com/ Instagram: https...2024-12-0156 min

Lowering the Barrier21: Fiber 101Did you know roughly 95% of Americans are not eating enough fiber? Alright, I know fiber isn't the most interesting topic out there - but it's one that is WAY more important than you're giving it credit for. Sorry for the three month gap between episodes - but we're back! Timestamps 0:00 Intro 7:00 What is fiber and why is it important? 12:15 How much should you have? 14:30 Fiber classifications 17:40 Resistant starch 20:00 Fiber’s effect on we...2024-11-1936 min

Lowering the Barrier20: Our Birth StoryIn this episode, we talk about our birth story. Rather, Milo’s birth story. From pregnancy, to induction, an ER visit, and life with Milo. We also answered some listener questions. Enjoy! 0:00 Intro 5:00 The birth story 46:15 Postpartum 57:30 Life with Milo 58:45 Q&A LINKS Website: https://www.alexthiemefitness.com/ Instagram: https://www.instagram.com/alexthiemefitness/ TikTok: https://www.tiktok.com/@alexthiemefitness Join my...2024-08-151h 20

Wise & Well60: How Long Does it Take to Lose Weight & Build Muscle? And How to Keep Going w/ Alex ThiemeAlex Thieme, fitness coach, joins the show to lay out realistic expectations for body changes and how to keep going for the long haul. How long it really takes to build muscle & lose body fat How Hollywood creates unrealistic expectations Why maintaining weight loss is so hard for most people Going on offense with fitness & nutrition Why strength training is so good for weight loss maintenance Do it because it feels good… not because it makes you look good 2024-07-291h 09

Lowering the Barrier19: What is metabolism? How does it adapt? Can you "boost" it?In this episode, we talk about metabolism. What is it? Does it change over the years? Can you “boost” it? Is yours broken?! All that - and more. Enjoy. 0:00 Intro 5:45 What are we watching lately 6:15 Pregnancy update 12:30 What is metabolism? 20:30 What is metabolic adaptation? 27:30 Is your metabolism to blame for weight gain (or lack of weight loss)? 33:50 Can you reverse diet to make your next fat loss phase easier? 35:50 Herman Pontzer metabolism study 36:40 Doubly labeled water 39:10 Meth...2024-07-0649 min

Lowering the Barrier18: The Beginner's BlueprintIn this episode, we provide a step by step guide to fitness. This is basically a beginner’s guide in the form of a podcast. Nutrition targets, how to adjust them, workouts, daily movement, goals, and much more. Enjoy! 0:00 Intro 5:51 How to change your weight 12:06 How to set up your nutrition targets 28:20 How to monitor data and make adjustments 37:40 Getting started with lifting 47:50 Daily movement and step goals 57:30 Interactive / step-by-step portion LINKS Website: https://www.al...2024-06-041h 06

Lowering the Barrier17: Worst 5 SupplementsIn this episode, we talk about our worst 5 supplements along with honorable mentions. These aren’t necessarily supplements you MUST avoid but rather supplements that likely don’t have a benefit that is worth the cost. 0:00 Intro 2:55 Announcement 10:45 Greens Powder 17:50 Colostrum 29:50 Collagen (slightly changed my opinion on this) 39:50 Fat-burners 45:20 BCAAs 46:50 Honorable mentions AG1 / Supplement Overview: https://derekberes.substack.com/p/greenwashing-supplements?utm_source=profile&utm_medium=reader2 Collagen Systematic Review: https://pubmed.ncbi.nlm...2024-05-2848 min

Lowering the Barrier16: Top 5 SupplementsIn this episode, we talk about our top 5 recommended supplements along with honorable mentions. I’m pretty swamped with work lately so this is the entire summary. Enjoy! 0:00 Intro 3:30 Free webinar 6:10 What we’ve been watching 8:25 Disclaimer 9:00 General supplement Q&A 14:30 First supplement 27:50 Second supplement 36:05 Third supplement 42:30 Fourth supplement 46:00 Fifth supplement 48:50 Honorable mentions Magnesium status: https://pubmed.ncbi.nlm.nih.gov/30200431/ LINKS Webs...2024-04-3055 min

Lowering the Barrier15: Emotional Eating, Binge, and Intuitive Eating w/ Michelle YatesIn this episode, Alex and Matti talk to Michelle Yates - a registered dietitian with a specialty in emotional and binge eating. We cover the differences between emotional eating vs disordered eating vs eating disorders. We also talk about intuitive eating and the Health At Every Size movement - what did they get right and what did they get wrong?Finally, we explore the perplexing reality that Michelle is still using a Nintendo Wii for her Mario Kart adventures.0:00 Intro1:34 Michelle still uses a Nintendo Wii?2024-04-231h 32

Lowering the Barrier14: Beyond Adjustments - Rethinking Pain Relief w/ Trevor ZierkeIn this episode, we talk to Trevor Zierke - a chiropractor who works with clients virtually.Trevor is a very unique chiropractor in the sense that 99% of his treatments don’t involve actually doing chiropractic adjustments. An audience of over 240k followers trust Trevor to call out BS and give practical advice, especially revolving around pain management (including lower back pain).Whether you currently deal with back pain, you’re just curious about how virtual chiropractic works, or you want to know what chiropractic red flags to look out for...2024-04-161h 23

Lowering the Barrier13: Q&A - Should I take Ozempic? CGMs for everyone? Best “mom” workout split? And much more.In this episode, we answer questions asked by Instagram followers! Lots of fun questions including our input on Ozempic, best workout splits for a busy mom, why shouldn’t everyone use a CGM, and much more! We’ll plan to do these episodes every 4-8 weeks. I also have a weekly Q&A every Wednesday on my Instagram. Timestamps: 0:00 Intro 5:57 Why not CGMs for everyone? 12:03 Any difference between B Stance RDL and regular RDL? 13:23 Any muscle difference between reverse lunge and bulgarian split squats? 15:18 Shou...2024-04-021h 01

Lowering the Barrier12: Danielle the DietitianIn this episode, Alex and Matti interview Danielle, also known as Danielle the Dietitian - a registered dietitian who has amassed a following of over 500,000 dedicated Instagram followers. Danielle is also our business partner in the Forward brand, specifically Forward Forever. We discuss Danielle's early career as a dietitian, her transition to becoming a stay-at-home mom, and her journey into social media and business ownership. We also talk about the challenges of balancing work and family life, dealing with skepticism and lack of support, and the impact of our collaboration. 2024-03-261h 12

Lowering the Barrier11: Reverse Dieting: What, why, and why not?Do you want to boost your metabolism and make your next fat loss phase easier than ever? Then boy, do I have some bad news for you. In this episode, Alex and Matti talk about reverse dieting. Reverse dieting is often promoted as a way to boost your metabolic rate (energy or calorie expenditure) but it isn't as promising as some would make it seem. Find out why and if Alex recommends it in this episode! Timestamps 0:00...2024-03-1957 min

Lowering the Barrier10: Why Does Weight Regain Happen? (And How to Prevent it)You just finished up a diet. You hit your goal weight / body composition and couldn't be prouder of your hard work. But what happens next? Do you maintain the weight? Or do you start to gain it back? In this episode, Alex & Matti talk about why weight regain happens and more importantly, how to prevent it. Enjoy! Timestamps: 0:00 Intro 4:27 Movie recommendation 14:02 Rapid weight loss 23:49 Not lifting / eating enough protein 25:18 Metabolic adaptation 33:41 Diet...2024-03-051h 08

Lowering the Barrier9: Protein 101In this episode, Alex and Matti cover everything you need to know about protein. What is protein? Why is it important? How much do you need? And much more. Timestamps: 0:00 Intro 5:10 What is protein? 9:31 What foods contain protein? 17:00 Favorite high protein snacks 24:28 Why is protein important for body composition / muscle growth? 37:46 How does protein improve fat loss? 44:45 How much protein should you eat? 55:04 How should you split up protein intake across the day? 59:12 Is a high...2024-02-271h 05

Lowering the Barrier8: Q&A (Mostly Pregnancy Q's)In this episode, Alex and Matti answer listener questions in a Q&A format. They discuss their desire for children, the gender reveal, and their excitement and nervousness as first-time parents. They also announce the return of one-on-one coaching and share media recommendations. They then move on to answer questions about fitness and nutrition, including the benefits of an upper body split, quick and easy protein options, and the role of lifting in fat loss. Timestamps 0:00 Intro 4:40 Media recommendations 8:20 Big...2024-02-201h 00

SHK-TV Der Haustechnik-PodcastOnline-Marketing im Handwerk (#21)Immer weniger Aufträge und die besten Mitarbeiter verlassen das Unternehmen. Einige gehen zur Konkurrenz andere schlicht in Rente, aber neue Auszubildende sind nur schwer zu finden. Oft ist das leider Alltag in vielen Fachhandwerksbetrieben. Eine Marketing-Agentur, die das Handwerk und die Probleme kennt, könnte Abhilfe leisten.In dieser besonderen Folge ist Alex Thieme zu Gast. Alex hat zusammen mit Marvin Flenche eine Marketing-Agentur speziell fürs Handwerk gegründet. Sie helfen Handwerksunternehmen Kunden zu gewinnen und unterstützen bei der Mitarbeiterakquise. Dabei werden Kunden und mögliche Mitarbeiter online oder über die sozialen Medien gezielt angesprochen und auf...2024-02-1919 min

Lowering the Barrier7: 7 Tips To Crush A DietIn this episode, Alex and Matti talk about hunger, how to manage it, myths around meal timing and frequency, and supplements. Near the end, they give 7 practical tips to help you manage hunger and conquer a fat loss phase like a pro. 0:00 Intro 11:08 What is hunger? 23:29 Nutrition strategies to manage hunger 34:47 Meal timing and frequency 44:29 Exercise and physical activity 1:03:08 Navigating social situations 1:11:36 Supplements and “fat-burners” 1:21:21 7 practical tips The role of breakfast in the treatment of obes...2024-02-131h 37

Lowering the Barrier6: Creatine 101Timestamps (Roughly): 0:00 Intro 13:50 History of creatine 24:29 What is creatine? How does it work? 39:10 Is it safe? 52:35 Creatine vs creatinine - should you stop taking if you have elevated creatinine levels? 56:45 What else is creatine beneficial for? 1:08:16 How does creatine improve muscle growth? 1:11:05 Frequently asked questions 1:19:27 Can it cause hair loss? ISSN Position Stand https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z Rugby DHT Hair Study https://pubmed.ncbi.nlm.nih.gov/19741313/2024-02-061h 24

Lowering the Barrier5: Vacation TipsTakeaways Don't beat yourself up for indulging or taking a break on vacation. It's important to have a positive mindset and not view it as starting over. Stay regular on vacation by drinking plenty of water and incorporating fiber-rich foods into your diet. The Mariko Aoki phenomenon is a phenomenon where people feel the urge to use the bathroom when entering a bookstore. When getting back into your routine after vacation, set goals, restock your groceries, and prioritize sleep. 2024-01-301h 00

Lowering the Barrier4: Q&AWe asked our listeners for questions and they DELIVERED! We'll do more Q&A episodes like this again down the road.2024-01-231h 08

Lowering the Barrier3: How To Optimize Muscle GrowthWhat's cooler than packing on a TON of muscle? Doing it as fast as possible, that's what. Lucky for you - that's exactly what we covered in this episode! This episode is one I am personally very proud of. We cover the following aspects of muscle growth optimization: Why muscle matters Dietary considerations Calorie recommendations Surplus/maintenance/deficit Protein recommendations Carb/fat recommendations Volume Intensity (RIR / RPE) Sleep How stress impacts muscle growth Exercise selection What makes a great hypertrophy exercise Does cardio interfere with gains? How long should you stick with the...2024-01-161h 46

Lowering the Barrier2: How To Set A Goal (And Make Sure You Never Fail A Goal Again)In this episode, we discuss goal setting and provide insights into creating effective goals. We explore the concept of a goal hierarchy, where goals are organized into superordinate, intermediate, and subordinate levels. We emphasize the importance of having a why behind your goals and choosing approach-oriented goals rather than avoidance-oriented goals. We also discuss the benefits of flexible goals and focusing on the process rather than just the outcome. We cover various goal-setting strategies and principles. We highlight the difference between outcome and process goals, the principle of slack with a cost, calorie cycling, mental contrasting, implementation intentions, and...2024-01-0959 min

Lowering the Barrier1: Fat Loss 101Fat loss isn't easy - but the principles are simple. Eat in a calorie deficit - that's it. But what else goes into it? How much of a calorie deficit? Weight loss vs fat loss? Let's dive in.2024-01-021h 10

X-Health.show - meet the future of healthcareEliminating Chronic Pain with Electric Stimulation and Behavioral Therapy, No Painkillers, No Opioids, No Cannabis: Marc Mathys, CNS TherapyIf you were ever told nothing can be done about your pain, you've got to listen to this.We can teach our body to inhibit pain.We're speaking today about eliminating chronic painwithout drugs, painkillers, cannabis, opioidsaiming at: FOREVER.Trigger Warning: suicidal thoughts will be mentioned at the beginning.You'll here aboutchronic pain mechanismsgetting rid of pain – using sciencefibromyalgialower back painmigrainetinnitusirritable bowel syndromepain behaviors and how they fuel chronic painthe Rewarding Spouse and the Punishing SpouseMy guest today is Marc Mathys, the CE...2023-09-271h 00