Dr. Nick Trubee - Podcast Details

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The Starting GateEpisode 24: Don’t Break It, Build It: How to Strengthen Your Bones & Reduce Fracture Risk with Dr. Nick TrubeeSend us a textOsteoporosis is more common than you might think—and often preventable. In this episode, we’re joined by Dr. Nick Trubee, an expert in exercise physiology, who specializes in using resistance training to improve bone strength. We explore the key lifestyle factors that affect bone health, including nutrition (think calcium, vitamin D, and protein), common risk factors, and why early screening matters. Dr. Trubee also shares how resistance training can be a powerful tool to not only prevent bone loss, but to build stronger bones at any age. Find Nick at Trube...2025-04-0855 min

Fitness Lit Breakdown with Dr. Nick TrubeeEpisode 76: Full body approach leads to consistencyHere’s why your split routine isn’t working…Let’s say you decided to do something adventurous and go on an ice fishing trip. You hit up the outdoor store and buy a ton of new equipment, warm clothes, supplies, etc.You jump on the plane and head to somewhere cold with a frozen lake. The day is finally here and you’re out on the ice starting to drill and pick away at making your fishing hole. Brutal work by the way.You finally get to fish and have a decent f...2025-02-1225 min

The Dr. Doug ShowDoctor’s Guide: Build Strong Bones with Resistance Training in 2025 [QNA]In this rare live interview, Dr. Doug Lucas, Dr. Nick Trubee, and Lauren Cramer discuss the development of a new exercise program focused on bone health. They explore the importance of resistance training, overcoming fears associated with weight lifting, and the significance of progressive overload. The discussion also covers the LIFTMOR trials, the role of cardio, the use of weighted vests, essential equipment for beginners, and the importance of impact training. The conversation concludes with insights on vibration plates and their effectiveness in enhancing muscle activation.BONE HEALTH🩺⚡️ *INTERESTED IN OUR OPTIMAL BONE HEALTH PROGRAM?* Click the link below to speak w...2025-02-1142 min

Fitness Lit Breakdown with Dr. Nick TrubeeEpisode 75: Building trust in your bodyLet’s talk about trust.Webster will tell you trust is “assured (or guaranteed) reliance on the character, ability, strength, or truth of someone or something OR one in which confidence is placed.”But what if that “one” where confidence is placed is YOU in regards to YOURSELF?Trusting others is one thing while trusting yourself is an entirely different situation.WHY?Because there is no one to blame, no one to fall back on, no one to look to when a change needs made… other than YOURSELF.2025-02-0523 min

Fitness Lit Breakdown with Dr. Nick TrubeeEpisode 74: Progressive overload doesn't have to be linearProgressive overload, simply stated is doing more work than you’ve done before, strategically over time.It doesn’t have to be linear, and really shouldn’t be. However, when you zoom out there is a trend in the upward direction.Here are a few ways to apply an overload to your current routine…🔹Gradually adding more weight over time (again, non-linear but the trend line moves upward when you zoom out)🔹Adding more reps 🔹Adding more sets 👉🏻The 3 above are ways of increasing overall VOLUME🔹Changing the...2025-01-2921 min

Fitness Lit Breakdown with Dr. Nick Trubee73. Expectations and how they may lead you down the wrong pathExpectations can be what gives you an edge, or they can be the limiting factor to achieving your goals. Here is something to consider, are you creating your expectations based on your own reality and experiences? Or are you constructing your expectations around other's experiences and rhetoric?I've found, especially in the world of exercise and fitness, that our expectations of results, time, ability, etc. are not based in reality or the real world for the individual. Why is that? As humans we're wired and attracted to the immediate reward for our efforts. We also h...2024-07-1021 min

Fitness Lit Breakdown with Dr. Nick TrubeeMotivation is a scamWe've all ridden that wave of motivation to complete a project, pass a test, get that promotion. We've especially learned to rely on it when it comes to exercise. On the horse, off the horse, waiting for that drive to be strong enough to put a few solid weeks together.But what if motivation was just a front? A Trojan horse even.Motivation is tied to emotion, and we all know how quickly our emotions change from day to day, minute to minute. And the emotion that drives motivation is FEAR. Fear of failure, fear...2024-06-2718 min

Your Money, Your Rules | Financial Freedom, Money Management, Scarcity Mindset, Budgeting, Financial PlanningEp. 52 Mindful Fitness and Self Trust (with special guest Nick Trubee)Got a question? Send me a text.In this episode, I invited my former trainer, Nick Trubee PhD onto the podcast to share his unconventional perspective on mindful movement and developing self-trust with ourselves and our bodies. Learn how focusing on the joy of moving your body, rather than obsessing over goals and outcomes, can lead to improved physical and emotional well-being. Nick's unique philosophy emphasizes staying in the moment, cultivating a brain-body connection, and finding fluidity and enjoyment in every step of your fitness journey.I think you're going to love this e...2024-06-1252 min

Fitness Lit Breakdown with Dr. Nick TrubeeProgressively overloading through your working setsOver the last few months I've had many conversations with clients and potential clients where their previous training was typically 3 sets of 15 reps where weight was held constant for the entire workout.This may be more common than I had thought, or maybe it's just because I've never trained that way. I've always started with a lower resistance for maybe 12 reps, then started to drop reps and add weight with each progressing set. Something like a 12x10x8x6 rep scheme over 4 working sets, while bumping up resistance each set to challenge the new rep demand.2024-05-0920 min $What\'s This Called? w/ Ricardo Wang$ What's This Called? w/ Ricardo WangGuitar Shop Radio – May the Fourth Be With You! Ricardo Wang sits in as guest host for Guitar Shop Radio on Freeform Portland Saturday May the Fourth from 4-6 PM Pacific Standard Time. Space rock ensues. PLAYLIST: John Trubee and the Ugly Janitors of America “Space Time Continuum” [My Hope Is a Broken Dog Fading Beneath the Evening Tide] Sonic Youth “Silver Rocket (Album Version)” [Daydream Nation (Deluxe Edition)] Hawkwind “Time We Left This World Today – Live, 2007 Remaster” [Space Ritual (Live, 2007 Remaster)] Zeni Geva “10,000 Light Years” [10,000 Light Years] Nektar “Astronauts Nightmare” [Journey To The Centre Of The Eye] Chrome “Future Ghosts” [Chrome Box] Iron Maiden “The Prisoner (2015 Remaster)” [The Number...2024-05-0400 min $What\'s This Called? – Listening Center$ What's This Called? – Listening CenterGuitar Shop Radio – May the Fourth Be With You! Ricardo Wang sits in as guest host for Guitar Shop Radio on Freeform Portland Saturday May the Fourth from 4-6 PM Pacific Standard Time. Space rock ensues. PLAYLIST: John Trubee and the Ugly Janitors of America “Space Time Continuum” [My Hope Is a Broken Dog Fading Beneath the Evening Tide] Sonic Youth “Silver Rocket (Album Version)” [Daydream Nation (Deluxe Edition)] Hawkwind “Time We Left This World Today – Live, 2007 Remaster” [Space Ritual (Live, 2007 Remaster)] Zeni Geva “10,000 Light Years” [10,000 Light Years] Nektar “Astronauts Nightmare” [Journey To The Centre Of The Eye] Chrome “Future Ghosts” [Chrome Box] Iron Maiden “The Prisoner (2015 Remaster)” [The Number...2024-05-0400 min

Be You Podcast206 - Be Vibrant, Strong, Lean, and Happy - A TOP 10 List with Dr. Nick Trubee and Dr. Lyndsey RoeschDr. Nick Trubee is a husband and father of 3 and a former university professor of exercise physiology who left the world of academia to personally train and coach clients via his online coaching platform, Trubee Health. Nick has spent the last 15 years helping an entire spectrum of people, from average Joes to competitive athletes, connect the dots between their everyday lives and the valuable time spent in the movement space. You can find Nick at @dr.nicktrubee on Instagram, at trubeehealth.com, or listen to his podcast “Fitness Lit Breakdown.” Dr. Lyndsey Roesch is a wife...2024-01-081h 57

Fitness Lit Breakdown with Dr. Nick TrubeeFinding yourself skipping workouts? Here's why and how you can make that all change.Your brain is hard wired to keep you safe, to keep you alive. It doesn't necessarily care if you are alive and thriving. You know what I'm talking about... ahem survival mode. Your nervous system is so hard wired for survival that your brain will do everything it can to keep you comfortable and using as little energy as possible. Think about it, how many times have you skipped a workout because the house was warm and cozy, it was dark and dreary outside, your slippers were already on for goodness sakes. However, you had this feeling crawling under...2023-12-0415 min

Fitness Lit Breakdown with Dr. Nick TrubeeKeeping fitness simple with Coach KeriIt's easy to fall under the logic of complicated = better/more valuable. When in reality keeping things simple and focusing on consistency and patience tend to be the best recipe for long term success. At some level we all know this, and we play against our human nature as the long game is the most challenging one to play.Keri and I both own our own online fitness businesses and share the perspective of keeping things simple and mastering the basic controllables... Hone in on your current status and identify the behaviors that are not serving you...2023-10-0438 min

Beyond the Bikini RadioWhy long distance running is hurting your body composition FT Nick Trubee Ph.D EP319 Have you ever wondered if running is helping or hurting you? Then this episode is for you. I brought on Dr Nick Trubee to discuss the impacts of long distance running on muscle gains. We talk about how to switch gears and start to prioritize muscle gains again and letting go of doing so much cardio. Today's guest IG @dr.nicktrubee Suits I recommend: Angel Competition Bikinis Online Coaching Get more help with your training and nutrition www.nicoleferrierfitness.com My go to supplements 2023-09-0347 min

Fitness Lit Breakdown with Dr. Nick TrubeeThe low-down on rest intervals for single-joint & multi-joint exercises. Hint, there is a difference.First, let's set the expectation. If you reduce the rest interval between sets of a given workout, your capacity noticably decreases over the course of your working sets. What does get taxed, however, is your aerobic energy system. When rest intervals are lengthened, your ability to produce the desired reps over the course of many working sets is spared which results in a higher training volume. Moral of the story, shorter rest intervals improve your aerobic energy system, longer rest intervals improve overall strength and muscle size.But! Is there a difference in ideal rest intervals for...2023-08-0132 min

Fitness Lit Breakdown with Dr. Nick TrubeeSeason 3, Ep. 9 with Zak Kanary - A garage gym dad doing work!A dad with 4 kids under 8 years old shares some tangible and actionable advice about life and fitness. Things definitely change after having kids, and shifting expectations, the way things look, and having gratitude for all of it may change the way you approach exercise and movement in your daily life. "This is who we are now" is a simple but powerful statement that Zak shared and how that has been a game changer for not only him, but his entire household.You can let time and kids be your biggest barriers to your health and fitness, or...2023-06-3047 min

Fitness Lit Breakdown with Dr. Nick TrubeeHigh intensity Low volume versus Moderate intensity High volume, is one better than the other?Athletes & everyday functioning people have a time, whether it's in season or on vacation/travel, where training time is decreased compared to the typical routine. And with that less training time we start to worry at what point will I start to see decrements in my abilities, things like strength and muscle size? This investigation dives into comparing two groups of training, one using high intensity with low volume training, compared to moderate intensity and higher volume training. The kicker is, what if each group only trained for 1 session per week over 6-weeks in time. Is that going to...2023-06-2328 min

Fitness Lit Breakdown with Dr. Nick TrubeeWill squatting past parallel increase muscle size more than squatting to 90 degrees? Relationship between hypertrophy (increase in muscle size) and range of motion.You've been in the gym where the person next to you is completing half reps of a bicep curl or squat and you wonder, is that helping or hurting? First and fore-most I typically recommend working through a full and available range of motion for every movement. Personally I want to be strong through the entire range, regardless of how little or large of that range I'm using. However, when it comes to hypertrophy, or increase in muscle size, is there an optimal range of motion for each muscle group that favors enhancing muscle size? For example, will squatting...2023-05-0247 min

The Disponett ExperienceThe Disponett Experience, Episode #7—Dr. Nick Trubee 2: Improving Health and Positivity is a Matter of Mind Over MatterIn this episode David talks to Dr. Nick Trubee. Trubee is a fitness coach with a PhD in Exercise Physiology. They discuss the importance of sleep, nutrition, and maintaining an active lifestyle, both physically and mentally. When it comes to health, it takes more than a sack-full of apples to keep this doctor away. Dr. Trubee’s philosophy is that exercise should not only be challenging but also fun. He uses what he calls block programming in workouts: using variation to increase motivation and performance. He explains th...2023-04-021h 24

Fitness Lit Breakdown with Dr. Nick TrubeeCraig Gilkes, kettlebell master from the school of max unbroken swingsCraig has a wealth of knowledge in the health & fitness industry. Over the years of applying his craft & his gift, he has pared down the need for flashy objects & complex training programs. With mastery comes simplicity and the utmost respect for the basics. It's not just about what is accomplished on a single day of training, but what is accomplished every day of training, day-in and day-out.Craig shares his training style and passion for movement throughout this episode with the underlying theme of "keeping things simple." Make the time spent training reflect the use of that earned fitness...2023-03-1141 min

Fitness Lit Breakdown with Dr. Nick TrubeeChad Trudo: The Director of Strength & Conditioning at Aurora UniversityAnother round with my fitness consigliere, Chad Trudo. We had all the intentions of breaking down a newly published research article on the topic of countermovement jump performance. However, many tangental conversations occurred, that in my mind were much more usable and fundamental in the world of exercise and strength & conditioning. Chad and I dove into banter on the topic of neuromuscular fatigue with tools to assess and understand the data and how to apply the information to your advantage. Yes, the countermovement jump was a topic covered in the discussion, but the use of force plate and force...2023-03-0935 min

Fitness Lit Breakdown with Dr. Nick TrubeeDr. Hannah BrandtA big thank you to Dr. Hannah Brandt for being a guest on the show. Hannah and I share a similar career story, as we were both previously institutionalized professionals turned entrepreneurs. Hannah's background is in physical therapy where practicing in the current "one size fits all" model never settled well with her values and style of practice. Which lead to her own flourishing practice of online health coaching and personal training. Dr. Hannah has an impactful backstory with her own personal journey of feeling uncomfortable in her skin, to losing 60+ pounds, to coaching hundreds of women do the...2023-03-0938 min

Fitness Lit Breakdown with Dr. Nick TrubeeUsing RPE vs a percentage of your 1-rep max in your trainingThere have been countless research studies done on understanding training outcomes based on working at differing percentages of your 1-rep max. It's tried and true. But it may be leaving out a very important detail. It does not take into account your level of preparedness the day of training. We all have had days where (for example) 100 pounds feels light and effortless on the bench press. Then next week comes along and the same 100 pounds feels like 200 pounds. If you were to use a percentage of your 1-rep max you may be over-prescribing load based on your capacity for...2023-02-2224 min

Fitness Lit Breakdown with Dr. Nick TrubeeHannah Johnson of @runthismomlifeThank you to Hannah for cutting into your bedtime and being a guest on the podcast! For those of you who don't know, most of my episodes for this show are recorded "late" in the evening (~8pm) after the kids are down, so if rambling on a tangent occurs you now know why.On this episode we dive into conversations centering around fitness and family. Both of which can take a considerable amount of time from the day, but when done harmoniously, everyone can benefit. Hannah also gives some insight on getting back into exercise post pregnancy...2023-01-2742 min

Fitness Lit Breakdown with Dr. Nick TrubeeTyler Friedrich: Stanford University's Director of Olympic Sports Performance and Applied Sport Science.There is so much to unpack from this episode with Tyler. I'm very grateful for all the insight he shared regarding his approach to training extremely high caliber collegiate athletes. And at the same time realized how simple the foundational structure the training principles are based upon. The real beauty is the art and nuance Tyler applies every day when working with his athletes.We dive into conversations regarding the nervous system and how to best approach stimulate the body to compete at the highest level. Tyler's approach may surprise many of you in that it looks a...2023-01-2042 min

Fitness Lit Breakdown with Dr. Nick TrubeeSteps per day matter to get the most out of your workoutWow, what a great paper to break down for the last episode of 2022. This investigation has some hard-core truth to the benefits of moving our bodies throughout the day and how that can actually influence the health outcomes of our workouts. Not following along? Let's look at it from this perspective, you average 2500 steps per day or 8500 steps per day, perform the same hour jog on the treadmill, does your metabolism on the days following show a difference? Do the steps you take per day have any effect on how your metabolism will respond after the workout? And what's...2022-12-3134 min

Fitness Lit Breakdown with Dr. Nick TrubeeHow to engage your nervous system using contrastThis is one of my favorite methods to improve no matter your current level. As we all know, we are bound by the law of diminishing returns... the more we improve and enhance our abilities it requires more and more effort to continue the climb. And as we approach the top end, the level of effort only returns small improvements. However, there are ways in which we can engage our nervous system to improve things like strength, power, and work capacity without increasing our muscle size. It's all about how we engage our nervous system. We can "cheat" our...2022-12-1518 min

Fitness Lit Breakdown with Dr. Nick TrubeeMixing strength & aerobic training, how much of each should you do each week?Should you spend more time focusing on strength training or aerobic training related to maintaining your fitness and hormone levels? This is a common and important question to ask yourself, and the answer will likely be very individualized based on you, your level of fitness, your training history, etc. The study in reference (sited below) looked at breaking down training into 3 groups: Strength training 3 times per week and endurance training 1 time per week; Strength training 2 times per week and endurance training 2 times per week; or Strength training 1 time per week and endurance training 3 times per week: all in relation...2022-12-0234 min

Fitness Lit Breakdown with Dr. Nick TrubeeS2, Ep. 29: Jim Laird - Achieve your goals by hammering the fundamentalsThis has been an episode I've looked forward to for some time. I could sit and chat with Jim for hours on just about anything, but when it comes to fitness you might be surprised where the conversation goes. You might think we dove into discussions around certain exercises or specific volumes to apply for specific training outcomes, etc. But you'd be wrong. Those types of things are important and certainly have their value, but what most people need in their training is much more basic. A quote from Jim that makes this make sense, "I have to train...2022-11-1641 min

Fitness Lit Breakdown with Dr. Nick TrubeeA body-builders approach to training may surprise you... The grey area in training & movement with Brandt GessYou may have pre-conditioned thoughts about how a body builder approaches their day and time in the gym setting. But I'm challenging you to open up your mind to a totally different perspective. There is so much to unpack in this episode with Brandt Gess. We dive into conversations about daily training/movement from a slightly different perspective. Let me explain... The workout on the sheet may seem black & white, but it's in the grey area where the results lie. It starts with a checklist that you can use in your mind as you get geared up for the...2022-10-2544 min

Fitness Lit Breakdown with Dr. Nick TrubeeS2, Ep27: Tom Wymer, Strength coach & athletic trainerTom has a really cool background in the world of exercise, that of an athletic trainer and a strength coach. Currently, most of his time & efforts are geared towards training and programming athletes and average joes on the online space. From these experiences, Tom has some great advice and tips for improving your workout game at home. On this episode we dive into topics ranging from the essential workout equipment for the home-gym (must haves) to conversations about how much time do we really need to spend working out to see desired results. The moral of the story is...2022-10-1844 min

Fitness Lit Breakdown with Dr. Nick TrubeeKeeping fitness simple and sustainable with William WallaceWhen you type in Williamwallacefit on Instagram you'll come across a man with an incredible physique and work ethic. You'll wonder how he got there or if you're capable of having similar results. And what you'll learn about William's every day routine will likely surprise you... it's kinda "boring." I don't mean that in a negative way by any stretch of the imagination, but it would look eerily similar on paper, week-in and week-out. He's built a rock solid foundation for his routine, all hinging on what he needs to be the best version of himself to offer to...2022-10-1135 min

Fitness Lit Breakdown with Dr. Nick TrubeeIs muscle soreness the best indicator for improvement?We've likely all been sore after a workout. Especially if we are new to exercise or back in a routine after a hiatus. We also tend to get sore post exercise when incorporating new movements or when performing more work than we typically perform. However, what about after all of those workouts where no soreness was noticeable. Does that mean the workout done the day(s) previously didn't add to the goal of improvement? Does soreness need to occur for our physiology to adapt to handle a greater workload? Or is there not a direct link between soreness and...2022-09-2726 min

Fitness Lit Breakdown with Dr. Nick TrubeeSeason 2, Ep. 24: Trading training ideas & philosophies with Dr. Josh ElzeyI really enjoyed getting to know Josh and trading ideas and training philosophies during this episode. He and I both share a fear that helps drive our efforts for functional real-world strength... getting "old." Not that age necessarily creates the fear, but it's the fear of being trapped in your own body that many associate with getting older. However, he and I both know that approaching movement and fitness in a ruthlessly consistent yet sustainable way creates a life without boundaries. Be sure to tune in to catch all the tips Dr. Josh dishes out revolving around staying physically...2022-09-2341 min

Fitness Lit Breakdown with Dr. Nick TrubeeTraining thoughts from the day - Assess your readiness for movementThere are some days where the stars align and your body and brain are ready for structured movement. Then there are other days where you feel like exercise is the last thing you want to do... maybe because you're too tired, sore, lethargic, feeling lazy, etc. However, most of us know that some movement would likely make us feel better, but how much movement will get us to that place of feeling good. This episode will help you connect the dots with action based tools to help you know when to put the petal to the metal and when...2022-09-0814 min

Fitness Lit Breakdown with Dr. Nick TrubeeAre you using RPE to improve your training?Rating of perceived exertion, or RPE, is a method used to assess how hard something believes to be working. The original purpose was used more for aerobic training and testing to assess someone's capacity for work as it aligned with physiological measurements such as heart rate, VO2, blood lactate, etc. The scale used in this scenario ranges from 6 - 20 (6 being minimal effort and 20 being max effort. The same strategy can also be used in resistance training, often with a scale of 1 - 10 (10 being max effort), to prescribe workloads for a given program. The main reason I use this style...2022-09-0415 min

Fitness Lit Breakdown with Dr. Nick TrubeeThe 3 V's of training... Volume, velocity & variationAfter I record an episode, I always have a million & one ideas rush through my brain on areas I should have elaborated more or aspects I left out that were important. So as part of that, I have been writing these down and will be using as a what I'm calling "Training thoughts from the day" episodes. I'll use these to try & make sense of the web of thoughts I go through when reading all the literature I report on for this podcast. I'll do my best to keep these short but highly effective in delivering you some applicable...2022-08-2913 min

Fitness Lit Breakdown with Dr. Nick TrubeeSeason 2, Ep. 20: Kristofor Healey, the indispensable man.A very special episode with Kristofor Healey, former Special Agent with the Department of Homeland Security and current author, podcast host and entrepreneur. Kristofor is someone I look up to as a man of pure integrity, purpose and tenacity, truly embodying the essence of those descriptors. We discuss how those terms have driven him professionally as a Special Agent & entrepreneur, and personally as an athlete, trainer, father & husband. His daily dedication and application of fitness and the mental structures he has built over many decades provide some key insights for anyone looking to get to the next level of...2022-08-2442 min

Fitness Lit Breakdown with Dr. Nick TrubeeRest between sets vs. rest between reps... Will the result be different?What if you kept the resistance, volume, and overall rest time the same, but altered how the rest time is taken, would you expect a different result after 10 weeks of training? I love this topic because it shows a flaw when only using volume (reps x sets x resistance) to track training over time. Volume can be the same on paper, but what will not be presented are critical variables such as time under tension, velocity, and intention to move a resistance quickly. This is the basis of this episode, where fatigue comes into play and slows down repetition...2022-08-1128 min

Fitness Lit Breakdown with Dr. Nick TrubeePost-activation potentiation with Chad TrudoBringing back the man, they myth, the legend, Chad Trudo - The Direction of Strength & Conditioning at Aurora University. In this episode, Chad and I break down a recent article on post-activation potentiation. The theory behind this tactic is the use of a traditional exercise followed by a high velocity movement with hopes that the traditional exercise primed the nervous system to perform better during the high velocity movement. Kind of a mouthful there, but the idea has some real prowess in the world of strength and conditioning with tons of data supporting its use. But, before you apply...2022-07-2937 min

Fitness Lit Breakdown with Dr. Nick TrubeeBarbell bench press vs Dumbbell bench press... Which one is best?Ok, so you're walking into the gym, and it feels like chest day. Should you choose the Barbell or the Dumbbell for bench press? Which one is going to offer the best workout for the pec major, anterior deltoid and triceps? Or are they both the same when it comes to the overall goal of your efforts... to get stronger and grow the size of your muscles. This episode walks through 3 separate research articles to provide an answer to all of your questions. And I bet you'll be surprised by the answer. Tune in and enjoy!2022-07-2140 min

Fitness Lit Breakdown with Dr. Nick TrubeeBreaking down Fitness Myths with Dr. Peyton VickersA totally uncut, unscripted discussion with an expert critical thinker of the fitness world, Dr. Peyton Vickers. There are so many instances where we've been told that squatting is "bad" for your knees, or there is a "perfect posture" or a "perfect technique" for every exercise. But have you ever questioned those bold statements? There are so many myths in the fitness world that it has become difficult to distinguish the truth from the oversimplified lies. Or we fail to realize that there is a lot of grey area when it comes to exercise and each individual person. As P...2022-07-111h 17

Fitness Lit Breakdown with Dr. Nick TrubeeExercising in the heat... how can this make us more "fit"?If you've ever exercised when it's hot outside, you've likely noticed that whatever was easy in cooler temperatures is now quite challenging when it's hot. Why is that? Our body can do some amazing things to adapt to hotter temperatures, but also needs some time to acclimate. Research has shown that 1 - 2 weeks of exercising in the heat allows for your physiology to make some key changes. In this episode we dive into the details of how our bodies cool themselves during exercise, what physiological changes take place due to heat exposure, and how long to expect these changes...2022-06-2834 min

Fitness Lit Breakdown with Dr. Nick TrubeeHow much variation is too much variation?Should you be doing the same movements over and over, month by month? Or, should you be sprinkling in some variety along the way? Even better yet, should every workout look different than the last? These are all great questions and many of which have been asked countless times. But are the words variety and progressive overload mutually exclusive? Or is there a deep relationship there that holds some truth? It sounds like you better tune in and find out! I think you'll walk away with a better understanding of how to use variety and consistency harmoniously in your t...2022-06-1932 min

Fitness Lit Breakdown with Dr. Nick TrubeeCreatine supplementation for brain health?You've likely heard (or even experimented) with supplementing with creatine to enhance your exercising capacity. It is well documented that creatine supplementation of anywhere between 5 grams per day to 20 grams per day alongside a resistance training program has been shown to improve muscle size, muscle strength, or a combination of the two. But does the brain use creatine for normal functioning? If you asked me this question 6 months ago, I would respond "I have no idea." After some research and diving into this paper that answer has quickly changed. In this episode we'll dive into a recommended dosage of...2022-06-0323 min

Fitness Lit Breakdown with Dr. Nick TrubeeImproving maximal strength & explosive strength with KB SwingsIf you heard you could improve your maximal strength & explosive strength by a 12-minute workout done 2 times per week for 6 weeks, would you do it? No, this isn't a fake proposal or a punchline to get you to buy a product. It's what can happen if you focus on the kettlebell swing. This episode reviews an article (and one of the few at that) that compares kettlebell swing training to the jump squat exercise to see which enhances your capacity to improve strength and power. I think you may be surprised with the findings! Be sure to tune in...2022-05-1926 min

The Disponett ExperienceTransparency Fitness Live Episode 18: Dr. Nick Trubee - Health Throughout AdulthoodOn this episode of Transparency Fitness Live, David sits down with Dr. Nick Trubee of Trubee Health to talk about staying healthy throughout adulthood. One of the topics they focus on is the importance of sleep, in addition to the environments and cultures that surround us and influence our health and lifestyle. Nick also mentions a screening tool he developed that he uses to assess the stiffness of arteries in patients to predict the risk for heart attack, as well as other things he has come across during his studies on exercise physiology and fitness research. About Dr. Nick T...2022-05-161h 22

Fitness Lit Breakdown with Dr. Nick TrubeeBulletproof your body for running with Dr. Jamie MrazIf you've ever incorporated running into your exercise routine, you know how challenging it can be to stay injury free. Running is a unique mode of exercise due to its repetitive nature & demand on the bones, tendons & muscles. With each step your body experiences 3-4 times your body weight! Crazy right!? For this episode, Dr. Jamie Mraz details a quick and easy "test" that you can perform to see if your body is ready for the demand of running. She also dives into how to implement running into your routine, how to pre-hab & re-hab before and after runs, and...2022-05-0233 min

Fitness Lit Breakdown with Dr. Nick TrubeeBreathing strategies for resistance trainingHave you ever focused on how you breathe during exercise? For some people, it's the last thing that comes to mind, especially when lifting weights. But is there a best practice for breathing while resistance training? There are many strategies out there, some that even involve not breathing (Valsalva maneuver). The goal of breathing (or not breathing) is to increase intra-thoracic pressure (pressure around the spine) to best maintain posture & technique during the movement. With that, pressure around your heart & throughout the cardiovascular system will be affected. You may have even noticed feeling light-headed or left with a headache...2022-04-2531 min

Fitness Lit Breakdown with Dr. Nick Trubee4x World Record Holder in kettlebell swings, Sergeant Major Steven BurkettWhat does the person who holds 4 world records in the kettlebell swing do each night? He has a hard time sleeping because he's too excited to get the kettlebell back in his hands for more. In this episode I chat with Sergeant Major Steven Burkett of the United States Marine Corps (aka sergeantmajorkettlebell on Instagram) and dive into what keeps him coming back for more. There is so much to unpack in this episode, from learning to thrive on self-competition, finding what you love about movement & exercise, must hear kettlebell swing cues, and discussion about training and exercise you...2022-04-1337 min

Fitness Lit Breakdown with Dr. Nick TrubeeWhich leg exercise also engages the core muscles most?If you've spent some time in the gym, you've likely tried a barbell squat, a Smith machine squat, and a leg press. You were probably thinking only of which of those is going to best improve lower body strength. But! Did you ever stop and think which of those 3 may best engage my core muscles as well!? This episode dives into some new research asking that exact question. You may have a guess as to which one of those three will engage the abs and lower back extensors the most, but you're going to have to tune in to...2022-04-0629 min

Fitness Lit Breakdown with Dr. Nick TrubeeLifting to failure is overrated.We've discussed many times about the pros and cons of lifting to failure, but most of those conversations have revolved around using higher relative resistances (closer to your 1 rep max). So, what if we compared using a higher resistance and a lower resistance and lifted to failure and not to failure in each scenario? Do you think strength improvements were the same? What about improvements in muscle size? Like the saying I use all the time, can we do "less work" but still get the same result... Tune in and find out all the juicy details.2022-03-2834 min

Fitness Lit Breakdown with Dr. Nick TrubeeDo men & women use different muscles during the squat?There are some obvious differences between men & women related to exercising physiology. Hormonal, anatomical, and relative strength to name a few, but is there a difference in how each engages specific muscles during exercise? Some recent evidence may provide a window into this as a recent article shows differences in how men engage the hamstring muscles during the lowering phase of a squat compared to women. Now this may be important to note as injury risk to the knee tends to be higher in women compared to men in certain sports, and this could be a potential reason for...2022-02-2835 min

Fitness Lit Breakdown with Dr. Nick TrubeeSeason 2, Episode 5 - Dr. Nicole Lussier, PT, DPT on the topic of ruptured tendons, rehab and beyondRuptured tendons are quite the serious event, that involve pain, discomfort, and months of rehab to return to normal functioning. But normal functioning is not always the goal for many. Most people want to achieve levels of fitness above and beyond where we were pre-injury. In this episode Dr. Lussier provides some excellent training ideas that are easy to implement into your own training if you are dealing with a muscular/tendon injury and want to keep the train rolling & continue excelling in your personal health and fitness. You can get more information about Dr. Nicole Lussier a...2022-02-2133 min

Fitness Lit Breakdown with Dr. Nick TrubeeSquatting barefoot vs shoes - Is there a difference?How does your body react to squatting in shoes versus barefoot? Will joints like the hip and knee move differently? Will muscles of the quad and lower back engage differently? There is a division in the research where some articles will show that the shoe allows for a more upright torso posture and provides the ability to get further into the squatting position. Other research will state that there is no real difference between the two situations. I dive into a current article where both sides are examined to provide a real world take on things to consider if...2022-02-1231 min

Fitness Lit Breakdown with Dr. Nick TrubeeWhen "more" might actually be "more"We've chatted about this topic before, and with more work, more time is spent on the backend recovering for the next workout. But what if you shorten the timeline, say a training bout of 8 weeks where you aggressively kick up the amount of work you perform. How much "more" is "more" related to what you can expect out of improving your strength and muscle size. How many sets per week for a specific muscle group might you actually need? How much relative weight do you need to lift? How quickly should you lift the resistance? How much rest in...2022-02-0537 min

Fitness Lit Breakdown with Dr. Nick TrubeeBench press time... Should you work through a full range of motion or not?This is a very interesting episode that has some heavy hitting take away messages for listeners of all abilities. How does working through a full range of motion compare to working through partial ranges of motion related to improvements in strength and bench press speed? That may seem like a question that doesn't have much real-world impact, but I think you may see the light after listening to this episode. Some abilities transfer to all scenarios of fitness while others may not depending on how you specifically train. The discussion will revolve around training at full range of motion, 2/3...2022-01-2030 min

Fitness Lit Breakdown with Dr. Nick TrubeeReps to failure or leave a few in the tank?The age-old question, how much work do I need to do to achieve the desired result? The goal should always be the least amount possible. But there is so much data out there that supports training to failure every set to get stronger. There is also information out there that shows keeping repetition velocity high throughout working sets is important. So what should you believe? This episode dives into the latest research comparing "reps to failure" to "leaving a few reps in the tank." I think you will be surprised with what the results reveal as it relates to...2022-01-1431 min

Fitness Lit Breakdown with Dr. Nick TrubeeCore Strength... What is the "core" and how can you train to improve it best?This is a special episode where I sit down with Chad Trudo, Director of Strength & Conditioning and Human Performance for Aurora University. We discuss one of his previous manuscripts covering core strength and ways to assess your core strength. You do not want to miss this one! You will walk away with many applicable training methods that you can try in your own fitness training.We cover and explain a working definition of the "core." Move into discussion on feasible ways to assess your core strength, followed by details on how to incorporate "core" training into your...2021-12-2442 min

Fitness Lit Breakdown with Dr. Nick TrubeeHow much rest time is enough?What's more important, the amount of work you prescribe for a workout, OR, the amount of time you rest in between sets? That's a tough question, and my hope is that you're thinking both hold their own weight when gearing up for a workout. We all know the feeling of being exhausted after a set and knowing we need a few minutes to rest before we're ready for the next. But how much time is enough? Because the goal is to come back to the next set as prepared as we were for the first. I hope I've capture...2021-12-0931 min

Fitness Lit Breakdown with Dr. Nick TrubeeTo gain muscle and improve strength, should you lift fast or slow?There is a ton of research on this topic of repetition velocity. But what is the consensus? Should you be focused on slow eccentric? Fast concentric? Some combination of both? The article under review for this week provides some excellent insight to both sides of the speed argument, and even dives into separating the repetition all together. This is probably the episode the has the most take away use-able messages that you can apply to your training today to start seeing improvements. As always, I appreciate any reviews or comments you have on this episode or any other you...2021-12-0229 min

Fitness Lit Breakdown with Dr. Nick TrubeeImprove muscle size & strength with slower repetitionsWe've previously discussed many ways to improve muscle size and strength, specific to increasing the load and volume and decreasing rest intervals, but what about changing the speed at which we lift objects? How would a faster eccentric contraction compare to a slower eccentric contraction in an exercise like the bicep curl? Obviously a 1 second lowering phase would be easier to complete compared to a 4 second lowering phase, but what goes on physiologically to improve size and strength between the two scenarios? A key phrase to get acquainted with is "time under tension." Tune in for the entire episode...2021-10-2130 min

Fitness Lit Breakdown with Dr. Nick TrubeeBicep curl vs. Dumbbell row: Which will improve bicep muscle size better?The bicep muscle has always been a prime physique muscle. It is primarily responsible for flexing the elbow, which we all know, is involved in infinite upper body movements. But if we're looking to enhance the size of our biceps, should we focus our efforts on the bicep curl, or some version of a rowing exercise (i.e. dumbbell row)? Previous research has shown that performing only multi-joint exercises compared to performing both multi-joint & single-joint exercises revealed essentially no difference in strength gains between groups. Essentially deeming a diminished need for single joint movements. But what about the specifics...2021-09-2730 min

Fitness Lit Breakdown with Dr. Nick TrubeeSquat vs. Step up - Will lower body strength improve differently?Continuing the theme of bilateral (two-sided) & unilateral (one-sided) training, how might specifically training the step-up exercise differ from the barbell squat? Will overall lower body strength improve either way? Will the squat allow for more strength improvements compared to the step up (and vise-versa)? There is some very interesting findings from this weeks episode as we go further in depth to seeing what actually happens to changes in leg strength between a group specifically training the squat and the other the step-up. I bet you'll be surprised by the results. And if you were really wondering, yes, you should...2021-09-0332 min

Fitness Lit Breakdown with Dr. Nick TrubeeFarmer's carry secrets revealedWhat will engage your abs the most? You've likely done this exercise before, but the farmer's carry is one of the absolute best abdominal exercises. But here's the question... Should you carry weight in both hands or just one hand? Think of it this way. You get home from the grocery store and only want to take one trip from the car to the house. My guess is that you load every bad in one hand while keeping the other hand free to open the door to get in. That's my "teaser" for this episode as there are many h...2021-08-1531 min

Fitness Lit Breakdown with Dr. Nick TrubeeWhy you may consider making Foam Rolling part of your daily routine.If you've ever spent any time using a foam roller, you likely established a "love/hate" relationship. However, if you hung with it long enough, you soon realized things transitioned from painful to therapeutic within weeks. But what does foam rolling actually help improve in our physiology? You likely noticed being less stiff and feeling more fluid in your movements, and if you're like me, that's a good thing! In this episode we discuss pre-workout/warm-up routines, describing differences between static stretching, dynamic stretching & foam rolling and provide strategies for you to consider implementing into your own exercise routines...2021-07-2135 min

Fitness Lit Breakdown with Dr. Nick TrubeeProtein recommendations and timing: How much protein do I need and when?You’ve likely heard many different opinions on how much protein you should be eating, but what does the evidence-based literature show about protein intake? I’ve got a feeling that some information you’ve been told is flawed and likely taken too literal in terms of how much and the timing of when you should be ingesting protein. My goal for this episode is to provide the evidence-based recommendations for: 1. Daily protein intake; 2. The “why” detailing what’s going on with your physiology around protein needs; 3. Strategies for protein timing in relation to exercise timing. With a greater understandin...2021-07-1443 min

Fitness Lit Breakdown with Dr. Nick TrubeeHow may caffeine improve your exercise capacity?How much caffeine do you intake on a daily basis? Not to anyone's surprise, but caffeine is classified as an ergogenic aid (anything that can increase a persons capacity for bodily or mental labor). Put it simply, it allows you to do more WORK. But how much work are we talking about? Does caffeine effect everyone the same way and what can a person expect in terms of increased working capacity? In this episode I review a recent evidence based research paper that dives into the world of caffeine use for runner. I also give my take on how...2021-07-0832 min

Fitness Lit Breakdown with Dr. Nick TrubeeCan fitness alter our genetics to potentially live longer?Telomeres are the caps at the end of each strand of DNA, that serves to protect our chromosomes. The length of these "caps" serves as the aging clock of our cells, and therefore our bodies. Each time a cell replicates, the telomere is shortened, so naturally as we age this process will take place? But are there ways to slow down this shortening? Or what behaviors cause this shortening process to speed up? The study we dive into for this episode looks at our levels of fat stored in our bodies as it relates to telomere length, regardless of...2021-06-2825 min

Fitness Lit Breakdown with Dr. Nick TrubeeTotal body vs. Split routine workoutsAre you familiar with total body workouts? Or how about split routine workouts? These two styles of programming vastly differ in what a normal training day looks like and perhaps even the results you're hoping to attain. But which style of training may be best for improving muscle size and/or strength? Something else to consider may be is one better at enhancing overall exercise technique? Episode 15 goes in depth, discussing the latest evidence based research between these two types of training.2021-06-1534 min

Fitness Lit Breakdown with Dr. Nick TrubeeHip thrust vs rear foot elevated split squat and GLUTE activationEpisode 13 dove into examining the differences between the barbell back squat and the barbell deadlift, revealing that the deadlift was a better glute activator and the squat was a better quad activator. On this episode (Ep. 14) we look at different variations of these two exercises in that of the hip thrust and the single leg elevated split squat. From measuring the amount of muscle activation of the quads and glutes during the full range of motion of these two exercises, we can pick up some key details into how we should approach each of these and get the most...2021-05-2534 min

Fitness Lit Breakdown with Dr. Nick TrubeeSquat versus Deadlift: Which muscles are dominant in each movement and WHY.We've seen in previous research that the hip hinge (deadlift) exercise tends to engage more hip extensors (Glutes) compared to the squat. Conversely, the squat exercise tends to recruit more quadriceps than glutes compared to the deadlift exercise. But why is that? What are the biomechanics that can help explain this and how can you manipulate this knowledge for improving your own training? Let's dive in!Please feel free to include any comments/reviews in regards to this episode or any other episode or questions where you would like more clarification. Thanks!2021-05-1833 min

Fitness Lit Breakdown with Dr. Nick TrubeeAssess you "state of readiness" pre workoutIt's Tuesday afternoon and you're about to start your workout. You're not quite feeling it, but you also really want to get your workout in for the day. So what should you do? Should you push through and do what's assigned, or should you modify based on how you feel? Seems like a simple question but how will either choice affect the quest for the results you're seeking? I've asked a lot of questions, let's jump in and look at what the data suggest.2021-05-0633 min

Fitness Lit Breakdown with Dr. Nick TrubeeWhen to dial up workout intensity? Heart rate variability vs. traditional programmingHave you ever had a day where you felt like you shouldn't have worked out but decided to anyway? And on top of that, decided to workout really hard even though something inside told you it might not be the best idea? This episode dives into understanding the basics of heart rate variability as an objective measure and it's ability to assess readiness for work (and intense work at that). We also discuss some subjective tools that can be used in place of HRV that potentially provide the same effect. Thank you for joining and please leave a comment...2021-04-2734 min

Fitness Lit Breakdown with Dr. Nick TrubeeHow long does it take to recover? -- Acute & delayed effects of resistance training.We've all questioned this before, but how long does it really take to recover from a bout of resistance training? Our physiology can fatigue in many ways, such as within the muscle itself. Muscle proteins breakdown and your ability to produce force diminishes. Same can be said about our metabolism. We use energy, and sometimes at high demands, during training sessions. How long does it take to restore & replenish those energy stores? Well, it depends! The intensity & duration of the exercise bout give a window into this question, but there are some great take away points we can gain...2021-04-2329 min

Fitness Lit Breakdown with Dr. Nick TrubeeHow can we use strength as a predictor of injury risk?We tend to focus on resistance training as a means to improve strength for completing daily tasks & competing in sporting events/physical activity. But how can we objectively use strength as a way to predict if we are susceptible to injury? One can argue that may factors contribute to our injury risk, such as poor movement patterns, fatigue, etc., but lets see if we can even the playing field and use a repeatable, cost effective method to assess our risk for injury based purely on a measure of strength.2021-04-1533 min

Fitness Lit Breakdown with Dr. Nick TrubeeWanting to improve muscle size & strength?Should you lift heavier with less reps or lighter with more reps to improve muscle size and strength? The data has been out on this for some time, but what if we created an even playing field, where overall workload is the same? Would muscle size increase the same if you lifted a higher load for 4 reps compared to a lighter load at 12 reps doing the same amount of overall work? Would your top end strength improve the same between those two scenarios as well? So many take away messages and application tools to gain from this episode. Let's...2021-04-1038 min

Fitness Lit Breakdown with Dr. Nick TrubeeCan supersets benefit your workout performance?First & foremost, what is a superset? There are many superset strategies used in resistance training, but they all include pairing two movements together, performed back-to-back with little to no rest in between. These could be movements using opposing muscle groups (agonist-antagonist), same muscle groups (similar biomechanics), upper body & lower body (alternate-peripheral) specific exercises.The biggest questions though, is how do these strategies affect your overall workout capacity and performance? Will fatigue be a factor in how well you can sustain a certain performance and who might these strategies best serve in the attempt to continually improve fitness...2021-03-2440 min

Fitness Lit Breakdown with Dr. Nick TrubeeWhat's the difference in your ability to produce power and resist fatigue using two different sets vs rest strategiesHave you ever noticed during a set of an exercise that you start to fatigue midway though? Rep 1 seemed way easier than rep 10 and so on. That feeling of fatigue also translates into your ability to perform the exercise was quickly as possible (with sound technique). The speed at which you can stand up from a squat, or press the bar upwards during a bench press, is an indicator of how much power you can produce. This power measure translates into so many variables that relate to your ability to perform daily tasks. So don't think you're too old...2021-03-1641 min

Fitness Lit Breakdown with Dr. Nick TrubeeTraining to failure at Low loads vs. High loads. Which will best improve muscle size & strength?Expanding on Episode 1 (whether or not to train to failure), what changes might we expect to our muscle size & strength if we trained to failure at a lower resistance compared to a higher resistance.This comparison has huge implications, especially to the beginner exerciser, as a heavier resistance tends to produce flaws in exercise technique & overall capacity to perform the movement.So, my goal for this episode is to provide you the tools, based on evidence based data, to understand and apply a best strategy to improve your strength & muscle size while still considering exercise...2021-03-1035 min

Fitness Lit Breakdown with Dr. Nick TrubeeFunctional Training vs Traditional Resistance TrainingThe term "Functional Training" has been thrown around a lot over the past decade, but what is its purpose? What are some of the principles that underline this style of exercise training? As we dive further into the topic some patterns emerge that give us insight on how and why this style of training differs from traditional resistance training and how we can apply the key take-away messages into our everyday life and fitness.Thank you again for your interest in science & exercise! Any comments, suggestions, ratings & reviews are always appreciated and used to continually improve this...2021-03-0338 min

Fitness Lit Breakdown with Dr. Nick TrubeeWhole Egg vs. Egg white ingestion during 12 weeks of Resistance TrainingShould you consume whole eggs or egg whites? I'm sure you've asked this question before, but what does the evidence-based data tell us?I'll preface this by saying the article reviewed in this episode investigated the difference between consuming whole eggs vs. egg whites alongside a resistance training program for changes in muscle size, strength and body composition. These data were not being reviewed in the context of medicine or medical advice.Thank you for tagging along & for your interest in science & exercise! Be sure to rate, review and tell your friends!2021-02-2740 min

Fitness Lit Breakdown with Dr. Nick TrubeeCreatine monohydrate verses the market competitorsWhat are your thoughts on creatine supplementation? There is ample evidence related to what creatine can do for your physiology and physical training. But I know what you're thinking... what does it actually do? Is it safe? What is an appropriate dose? How long should you be dosing at specific levels? What types of creatine are on the market, how do they compare and what are the costs? This article does all the research for us and is the most up-to-date evidence based research that breaks it all down. Join me as we dive into answering all of your...2021-02-2140 min

Fitness Lit Breakdown with Dr. Nick TrubeeShould you Resistance train to Failure or Not to Failure?If you're looking to improve your strength, power, and muscle size, should you lift to failure or not to failure? That's the age old question am I right? The research I am reviewing provides a fully encompassing review of all relevant research and processes the data based on those 3 training outcomes. The results may surprise you! Tune in and lets dive in!2021-02-1535 min

Fitness Lit Breakdown with Dr. Nick TrubeeFitness Lit Breakdown IntroHave you ever read peer-reviewed scientific research on exercise & fitness topics? I’m going to go out on a limb and say, NO.Here’s the disconnect. Most research done in this field is focused on improving our knowledge and understanding in all things exercise with hopes of bringing this knowledge to the masses. However, most higher-level academic research is written in a technical and complicated dialect that only those in the professional field can read and decipher.Here’s the goal. I take the complicated and messy and bring it down to a 4th grade...2021-02-0902 min

Whiskey Wine and SpineK.I.S.S.-ing with Dr. Nick Trubee - Why LESS is MOREWhenever we write programs for clients - many, many times we get the response of "This is it? This is all I have to do to see results?" And the truth of the matter is: the best program and workout routine is the one you can recover from! Dr. Nick Trubee, PhD in Exercise Physiology preaches "KISS" constantly - Keep It Simple Stupid!! We ALL have the tendency to overcomplicate exercise and fitness... So don't take it from us! Give Dr. Trubee a listen and learn how little you actually...2020-11-2000 min

The Fitness Business Podcast with Erin Dimond and Jordan Dugger116. How to Communicate Effectively and the Top 3 Nutrition Myths Busted | with Dr. Nick TrubeeIt takes tremendous skill to not only study for and acquire a Ph.D. but then to break those concepts down to a 4th-grade reading level to explain it in a way so the client will actually understand is even more impressive. That is exactly what Dr. Nick Trubee, a former IFCA student and a doctorate of Exercise Physiology, does for his audience. We are so impressed by the quality of information he shares with his audience and we knew we had to have him on here to provide a lot of value for you. T...2020-04-0146 min