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Are you having trouble sleeping? Do you feel tired and low on energy during the day? Well, you came to the right place then, because this week on the 20 Minute Fitness podcast we are bringing back our conversation with Jeff Kahn, the Co-Founder & CEO of RISE.RISE is an app that creates useful insights for people to improve their sleep to become the best version of themselves. Jeff studied engineering at Northwestern University, but as he and his Co-Founder became intrigued by sleep, they got into their school's sleep science department as apprentices. Their goal from there on was to figure out how they could take all the consumer sleep science data and turn it into useful insights for people, which is what led to the building of RISE.Press play to learn about sleep debt and the circadian rhythm or the two laws of sleep and how Rise builds upon these two factors to help people become more focused and perform better during the day!
This week on the 20 Minute Fitness podcast we are revisiting a very special episode from 2020: a discussion with the Founder & CEO of WHOOP, Will Ahmed.If you’re interested in the fitness world, chances are that you have heard of WHOOP before. The company’s mission is to unlock human performance and to reach this mission their products are designed to measure the human body continuously. While WHOOP is mainly centered around providing its users with sleep, recovery, and strain data, recently they have also made some pretty awesome discoveries in detecting COVID-19.Listen to the episode to hear about the founding story of WHOOP, the features and benefits of the device, and how they might be able to tell if a user has COVID-19!
The question is why shouldn't you exercise, it is one of the greatest forms of self-improvement!  Doing physical activity has so many positive effects on both your mental and physical health and should be included in your weekly routine.On top of all this, exercise also plays a big part in your weight loss journey.  So listen to our pro tips on how you should get started and what exercises you should be focusing on!
This week on the podcast, delivered part 2 of our Ins and Out of Nutrition for weight loss. Check out Part 1 if you haven’t already, in which we went over the basics (calculating TDEE, planning your diet, and macronutrients).Part 2 is all about applying the knowledge we shared in Part 1, and can be split into 4 key parts:Food shoppingMeal PlanningCookingEatingYes, we will be sharing advice on how to eat - can be more complicated than you think!
This week on the podcast we began our next 2 part series, this time surrounding the Ins & Outs of Nutrition From the Context of Weight Loss. In Part 1 we cover the very basics such as; what actually is weight loss, how to plan your diet for weight loss, and a few tips and tricks to make the ride easier.With that being said, there are no quick fixes but instead advice on healthy nutrition that, if implemented, will lead to not only to sustainable weight loss but permanent lifestyle changes. This is key as what we must avoid is falling back into old habits and undoing (often times worsening) any progress made.
As promised, today we're back with part 2 of our episode on circumference measurements. For anyone who has yet to listen to part 1, I would definitely recommend going back and doing so. For a quick recap this is what we covered in part 1:The very basics of circumference measurementsWhy you should actually track your measurementsThe Do’s and Donts of tracking circumference measurementsSome key measurements and ratio’s for health & longevityHow you can track your circumference measurements with ShapeScaleNow that we’ve tackled circumference measurements from a high level, in today’s episode we’re going to look at some more specific applications for circumference measurements such as key ratios for body fat loss, muscle building & performance. Stay tuned!
I’m sure signing up for a gym membership or starting a new diet in the pursuit of becoming healthier sounds familiar to you all. Well, would becoming healthier make you look better? In fact what even is looking better?Most people start a fitness journey without a clear picture of their success. This can oftentimes lead to them becoming disheartened by their appearance - even after making progress on their weight scale. Perhaps even the opposite, they’re happier with their look but not so much with their progress on the scale. If either, or even both, of these scenarios, sound familiar, then the episode is 100% for you.In Part 1 we’re going to tackle:The very basics of circumference measurementsWhy you should actually track your measurementsThe dos and don'ts of tracking circumference measurementsSome key measurements and ratios for health & longevityFinally how you can track your circumference measurements with ShapeScale!
This week we have a spectacular (pun intended 😉) episode of the podcast. We had the pleasure of welcoming Jason Belvill onto the show. Jason is the co-founder of BodySpec (more about their body of work later).Attending the Air Force Academy in Colorado Springs, Jason was a soccer player captaining the All-Armed Forces Soccer team. Soccer exposed him to equipment such as Hydrostatic Dunk Tanks and DXA scanners. Evidently, Jason was fascinated by the technology as he took on an opportunity to get involved with BodySpec. Since their launch in LA 7 years ago BodySpec now has a fleet of vans as well as multiple brick-and-mortar locations.Let’s get right into it!
This week we have a very special episode of the podcast. We had the grand pleasure of welcoming Professor Viren Swami onto the podcast. He is a professor of Social Psychology at Anglia Ruskin University in the UK and Perdana University in Malaysia, with his current area of focus being on body image and how we can promote healthy body image across the population.Although his parents wanted him to study medicine, Viren states that he followed his curiosity about the ‘outside view of ourselves (aka how the way others view us affects our lives) and ended up getting his Ph.D. in Psychology from UCL (University College London) in ‘05.Viren Swami is one of, if not the leading researcher within the field of body image, beauty ideals, and attractiveness. Viren has in the past focused on looking at cross-cultural differences and explored if and why attractiveness may differ between different cultures.However, spanning beyond his field, Professor Viren Swami is one of the top researchers in the world full stop - he is within the top 2% of most scientists globally.
This week on the podcast we were joined by Tom Kiss, CEO & Co-Founder of mindful food journaling app Ate (formally Youate).Tom has an IT consulting background which means that he finds himself more on the user side of things today within Ate, but rather unconventionally it is his background in IT that led him to the world of food journaling.Having always been into sports growing up, Tom tried to stay fit and eat healthy but his job as an IT consultant meant that he was constantly traveling and under a lot of stress. This led to him developing to less than healthy habits as one might, and whilst he didn’t realize their effects at the time the repercussions of these habits started catching up with him after a few years.Tom started to fall out of shape and was still yet to notice until he faced a wake-up call in the form of a panic attack. Having never had one before he ended up driving himself to the hospital, and from that moment on decided to take action.Meeting with a personal trainer he was introduced to food journaling, opening his eyes to two things:His own nutrition wasn’t greatThe existing solutions for food journaling were poor, he was in search of something simple but couldn’t find anything that met his expectationsFrom this came the building of Ate!
This week on the podcast we welcomed Sam Cole - CEO & Founder of FitXR. FitXR is a fitness company that has been making use of the powers of VR technology to provide a completely immersive workout experience for the past 5/6 years.So how does one birth such an idea? In this episode, Sam, who’s always had a big interest in fitness, details how one day in a weights room somewhere in London, he simply observed his fellow gym-goers. What he found was everyone was immersed in their own music, for most we would leave it at that. But Sam realized that they were all augmenting their reality by bringing in additional layers to help motivate themselves throughout the workout.Sam details his next thought: How cool would it be if we could all wear augmented reality glasses? Giving us all the ability to completely change how and where we workout. With this, the idea for FitXR was born.Listen to today's episode to learn everything you should know about FitXR & VR workouts!
This week on the podcast we welcomed Spencer D'Amelio, Chief Product Officer of Cronometer. As the CPO of Cronometer he is involved in everything from the design of new features all the way to executing sales to enterprise clients.Spencer’s background lies in online game design, which at first may seem far from Cronometer but is actually very transferable across the majority of digital interactive products - nutrition tracking included.So why nutrition tracking? Spencer gives us two main catalysts for his switch of career:As a kid he was always into sports, and so naturally he transitioned into weight lifting. Recognizing the importance of diet, Spencer then found himself getting into nutrition tracking.Spencer tells us how a family member had some concerning health issues that they were able to tackle through a change in their diet/nutrition.Press play to learn more about what Cronometer does and what benefits you’ll get from this app that others won’t provide you with!
This week on the podcast we welcomed David Roddenberry, who makes it clear how you can make money through losing weight. David, a Harvard, LSE, and Oxford grad is the co-founder of HealthyWage, a company that gamifies getting in better shape. They paid out pound losers over $6 million in 2021 alone and $55 million since its inception.The 20 Minute Fitness listeners who are new Legion customers can now get 20% OFF their first order! Go to buylegion.com/SHAPE and use the code SHAPE at checkout and you'll save 20% on your first order, and you’ll get double Legion reward points if you're an existing customer!
Today we welcome Nick Rowe on the show. Nick is a good friend of the podcast and someone we’ve worked alongside for the past 6 months to structure some awesome fitness challenges, all for the sake of science!We’ve already released a show regarding Nick’s cut and intermittent fasting experiment back in December. If you want to give it a listen you can find it listed as episode #251.In this episode, we discuss the effects of lean and dirty bulking on the body. You’ll learn all about the three different 30-day bulking challenges, I’ve put Nick through for the past 3 months. which bulk served him better in terms of fat to lean mass ratio, his different methods of training, and some other myths that we wanted to debunk.We dive deeply into his results, and whilst we find many things one would expect to find - we’ve also encountered a fair few surprises along the way. Finally, after months of arguably quite extreme challenges, Nick gives us his key takeaways for those looking to cut body fat, gain lean mass, and even those looking to do both!The 20 Minute Fitness listeners who are new Legion customers can now get 20% OFF their first order! Go to buylegion.com/SHAPE and use the code SHAPE at checkout and you'll save 20% on your first order, and you’ll get double Legion reward points if you're an existing customer!
This week on the podcast we spoke to Nick Shaw, co-founder and CEO of Renaissance Periodization. Nick is a former competitive bodybuilder and powerlifter with 10+ years of online coaching experience. He has coached world-class athletes, including CrossFit Games Champions, international medalists, Olympians, UFC fighters, professional athletes, and Navy SEALs.Listen to this week’s episode to learn more about what he believes are the key principles of success and how his app, RP Diet, differs from other tracking apps!This episode of 20 Minute Fitness is brought to you by Legion, the #1 brand of all-natural sports supplements in the world. Legion prides itself in selling supplements that are 100% transparent, 100% naturally sweetened and flavored, and contain no artificial food dyes or other unwanted chemicals.The 20 Minute Fitness listeners who are new Legion customers can now get 20% OFF their first order! Go to buylegion.com/SHAPE and use the code SHAPE at checkout and you'll save 20% on your first order, and you’ll get double Legion reward points if you're an existing customer!
This week on the podcast we talk to Herman Pontzer, who is an evolutionary anthropologist and a professor at Duke University. Within this field, Herman’s main interest lies in researching how our evolutionary past has shaped our bodies and how it affects the way our bodies work in today’s modern world.Press play to learn the basics of metabolism and to hear about some of Herman’s focus areas, such as how our bodies burn calories and what factors influence our total energy expenditure!This episode of 20 Minute Fitness is brought to you by Legion, the #1 brand of all-natural sports supplements in the world. Legion prides itself in selling supplements that are 100% transparent, 100% naturally sweetened and flavored, and contain no artificial food dyes or other unwanted chemicals.The 20 Minute Fitness listeners who are new Legion customers can now get 20% OFF their first order! Go to buylegion.com/SHAPE and use the code SHAPE at checkout and you'll save 20% on your first order, and you’ll get double Legion reward points if you're an existing customer!
This week on the podcast we talked to Dr. Ethan Weiss, an academic physician-scientist at UCSF. Dr. Weiss is specializing in cardiology with a focus on the prevention of disorders of the heart and blood vessels.Dr. Ethan Weiss grew up around hospitals as his father was also a cardiologist. Although he never had any intention of following in his father's footsteps, he eventually ended up on the same career path.Throughout his career, Ethan has worked on a variety of active research programs, ranging from basic metabolic physiology all the way up to human interventional clinical trials. On the show today we talked about one of his most well-known studies that he conducted last year on the effects of intermittent fasting on weight loss - which had results that were surprising for most of us.Tune in to learn about how you can actively lower your risk for heart disease and to hear Ethan explaining the shocking findings of his study on time-restricted eating!This episode of 20 Minute Fitness is brought to you by Legion, the #1 brand of all-natural sports supplements in the world. Legion prides itself in selling supplements that are 100% transparent, 100% naturally sweetened and flavored, and contain no artificial food dyes or other unwanted chemicals.The 20 Minute Fitness listeners who are new Legion customers can now get 20% OFF their first order! Go to buylegion.com/SHAPE and use the code SHAPE at checkout and you'll save 20% on your first order, and you’ll get double Legion reward points if you're an existing customer!
This week on the 20 Minute Fitness podcast Nick and Martin discuss Nick's month-long cutting phase challenge. Nick has been partaking in various month-long fitness challenges here at Shape, documenting his journey with ShapeScale.Listen to this week's episode for an insight into his cutting phase and get some great tips for being in a caloric deficit!This episode of 20 Minute Fitness is brought to you by Legion, the #1 brand of all-natural sports supplements in the world. Legion prides itself in selling supplements that are 100% transparent, 100% naturally sweetened and flavored, and contain no artificial food dyes or other unwanted chemicals.The 20 Minute Fitness listeners who are new Legion customers can now get 20% OFF their first order! Go to buylegion.com/SHAPE and use the code SHAPE at checkout and you'll save 20% on your first order, and you’ll get double Legion reward points if you're an existing customer!
This week on the podcast we had the pleasure to sit down with one of the most influential people in the science of human behavior, BJ Fogg. Growing up in a family and culture that revolved around optimizing yourself, BJ naturally became interested in behavioral science at an early age.Then, at university, he gravitated towards psychology with the goal to help people change their behavior in a positive way. Back then "behavioral design" didn't really exist, so BJ launched his own research lab at Stanford and founded a number of models that sit at the core of the field.If you'd like to know how behaviors are formed or you're thinking about introducing a new habit to your life, you shouldn't miss this episode!This episode of 20 Minute Fitness is brought to you by Legion, the #1 brand of all-natural sports supplements in the world. Legion prides itself in selling supplements that are 100% transparent, 100% naturally sweetened and flavored, and contain no artificial food dyes or other unwanted chemicals. The 20 Minute Fitness listeners who are new Legion customers can now get 20% OFF their first order! Go to buylegion.com/SHAPE and use the code SHAPE at checkout and you'll save 20% on your first order, and you’ll get double Legion reward points if you're an existing customer!
This week on the 20 Minute Fitness podcast we're experimenting with a new format: a book review discussed between Martin and another Team Shape member, Nick. They talk about an extremely fascinating book, The Hungry Brain, which explains the foundation behind our neurological & physiological responses to food cues.They will discuss the evolutionary reasoning behind overeating, the role genetics plays in our tendency to gain weight, and some useful steps that you can take to counteract unhealthy eating behaviors. Don't miss this episode!
Comments (10)

Jason L

Misinformation and data picking interview. Vague references to well known organisations to support the misinformation.

Jun 16th
Reply

D S

OK, I gave this podcast a chance, but it has become nothing more than a series of advertisements. What happened to the informative episodes of the sort that Charlie did? I'm unsubscribing. Who wants to listen to a podcast that's just a ad?

Mar 11th
Reply

D S

It seems like every episode is now a long advertisement. I subbed for information, not this.

Feb 4th
Reply

Arun Jawarlal

Finally, an episode which gives actual tips. Thankful to JZ who gives implementable ideas.

Feb 28th
Reply

Anna

this episode is unplayable

Feb 14th
Reply

Anna

cannot play this episode

Feb 14th
Reply

D S

Fascinating, but frustrating. So much is involved in training and rehabbing the body that it seems as though we need to have a Dr. McGill to work with or we're doomed. What can the average non-athlete just interested in fitness do?

Dec 13th
Reply

Rachel Patterson

This channel doesn't seem to be working...

Sep 20th
Reply

Sheri Wooldridge

great info based on research

Mar 31st
Reply

Sheri Wooldridge

Uneven audio and Person's voice needs some enthusiasm. Some of her sentences were dropping off at the end so that the information was hard to follow.

Mar 31st
Reply
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