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A show created to help translate complex nutrition, fitness, and physiology concepts into leverage for your goals. Sam Miller is an online coach, educator, and mentor dedicated to providing simple, yet strategic ways to amplify your results either as a coach or in your own transformation. We, as a community, share the goal of learning all of the things pertaining to our health, performance, and physique without being a d*ck about it. *This Podcast is for general informational purposes only a ...
 
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Continuing our biohack or bust series, we'll dive into cold therapy and it's physiological effects. We'll discuss shivering vs non-shivering thermogenesis, the role of brown adipose tissue, the timing aspect to cold therapy and training, and much more! Topics include: - Share Rate, and Review - If You’re New Here - Physiological Response to Cold Th…
 
Is biohacking something you should incorporate into your recovery strategy or is it a bust? Welcome to a 2 part series diving into heat and cold therapy and their potential benefits on you and your client's physiology and psychology. First, we'll discuss heat therapy, it's modalities, benefits, and how to use heat therapy practically. Topics includ…
 
Do you know exactly what diet style will work for your clients? Is there a definite way to know? I want to talk about my 3 M's of dietary decision making for you and/or your clients and the concept to being "nutritionally agnostic". Topics include: - Will a Diet Style Work for a Client? - Metabolic Considerations - The 3 M’s - Nonlinear Dieting - B…
 
The most underrated aspect of a client's overall adherence to their transformation journey might surprise you. As coaches, we thrive on confidence and a lot of that confidence comes from our knowledge. Using that knowledge, we can guide clients in their journey with a high amount of confidence. Our client's feel that confidence from us and will hav…
 
One of the most common questions I hear from coaches receiving in their DM's is, "How much is your coaching?" Reasonable question but, if you're an ethical coach, you should not give out your service price before meeting with a potential client. The same potential client would never call up a mechanic and ask them what the price would be to fix the…
 
With the state of the world right now, particularly regarding individual's health, we want to help our client and potential clients the best we can. One of the best ways right now is understanding how stress and immune health impact one another and the correlation between the two. Short bouts of stress have been shown to be beneficial to immune hea…
 
When we think about the brain, it is 70% and 90% of the Omega 3 polyunsaturated fatty acids are DHA. Given that DHA and EPA have been shown to lower inflammation and improve cardiovascular function, it also has cognitive and brain health benefits as well. Today's episode is diving into fish oil, specifically looking at its effects on depression in …
 
Arguably the most popular topic in the personal development world is the importance of a morning routine. I do believe you should have a morning routine that benefits you as a coach and primes you for your day but it doesn't need to be 3 hours. I want to share with you my perspective on this topic, what I typically do in the morning, and feel free …
 
One of the hot button topics within physiology and specifically in the area of recovery is heart rate variability. The time between heart beats can tell us a lot about how recovered we are from the previous training session and other physiological indicators. Whether this area is brand new to you or you've read studies on it before, I think you'll …
 
A new study is hot off the press on energy compensation and adiposity, showing yet another reason why it's important to understand the relationship between macros, metabolism, and hormones. I'll cover the study details, why it's important for you as a coach, and some practical takeaways. Topics include: - Energy Compensation and Adiposity - Debates…
 
I wanted to share with you a few success stories from coaches just like you who struggled with some of the same areas you may be currently and how the Functional Nutrition and Metabolism Science Specialization program helped them overcome those struggles. If you resonate with these success stories and want to be apart of the next cohort, open enrol…
 
There's been few hotter topics in the health and fitness industry than women's health and women's hormones. An important subtopic of that is the role of contraceptives on women who are trying to build muscle or lose fat in their transformation. In this episode, we cover important considerations based on what the research says about potentially bene…
 
Wanted to provide you another angle or lens when it comes to looking at metabolic adaptation and the physiological processes that occur. If you haven't listened to Episode 229. Energy Management and Fuel Homeostasis, that will be a great primer for this episode. I truly believe if more fitness and nutrition coaching professionals understood this co…
 
Today's episode centers around the interplay between macros, calories, and the menstrual cycle. This is an advanced concept and level of understanding of changing macros and nutrition around the menstrual cycle for optimization but one I believe needs to be addressed. Topics include: - Women’s Menstrual Cycle - Bias Towards Male Physiology in Resea…
 
Often times, coaches think leaving their legacy is determined solely on the transformations of their clients and while that is important, there is more to legacy than just the physical results. A mentor and close friend unexpectedly passed away recently and as I reflect after attending his funeral, John was more to those he inspired than just bodyb…
 
You know how big of a fan I am of biofeedback and how important I believe it is to the client transformation process. I want to give you 5 reasons in no particular order of importance why biofeedback is so impactful and why you should be using it in your coaching business. Topics include: - 5 Reasons to Use Biofeedback - Non-Scale Variables - Infor…
 
Sometimes we as fitness and nutrition coaches get so caught up in diet styles like intermittent fasting, paleo, keto, or carb cycling that we gloss over how the endocrine system works and the idea of fuel homeostasis. Today's episode centers around the adaptations human physiology undergoes in both a fed state and fasted state and the benefits and …
 
I see so many coaches dealing with shining object syndrome when it comes to trying to grow their coaching business. Tik Tok, Clubhouse, Reels are now all the rage. What never will go out of style is being a great coach so in today's episode, I want to give you the reality of how to charge more for your coaching… if you can actually deliver on your …
 
If protein is your favorite macronutrient, you're in for a treat today. Today's episode is all on protein from its molecular structure, sources, daily recommended amount for different individuals, the benefits of a higher protein diet in most of the population, and much more. Topics include: - Protein is Paramount - Protein’s Origin - Essential Ami…
 
Back with another Q&A for your hump day and I received some great questions I don't believe I have addressed on the show including nutritional periodization and birth control, optimal carbohydrate consumption pre and post workout, what percentage of the year you should be in maintenance, and more. Topics and questions include: - 5 Star Rating, Plea…
 
There's a difference between life span and health span. Quality matters when it comes to the human existence and today's episode centers around the study of longevity and areas of the world known as "blue zones." These zones are home to many who live well into their 90's and triple digits with independent and quality of life still high and thriving…
 
We often tell clients to manage their stress but what does that even mean? What does that practically look like? Today's episode is a practical deep dive into strategies and tactics that you and your clients can add to their toolbox. I'll also provide you with some evidence based studies on a few strategies to enhance understanding of their real wo…
 
The metabolic adaptation episode a few back was so well received (highly recommend listening to it if you haven't yet) that we are back with a similar type class episode covering every aspect and angle I could think of when it comes to fat loss. These are the cardinal rules as I see it and adding or adjusting a few to you or your client's transform…
 
I want to share a very interesting study by Dr. Alia J. Crum and Ellen J. Langer titled, "Mind-set Matters: Exercise and the Placebo Effect". The specifics of the study is shared in the episode but my intended main takeaway from this episode and studies is whether your clients are involved in their transformation or enrolled. Are they fully bought …
 
As you probably know if you're a coach or you've listened to a few episodes of this show, sleep quality and quantity is important to you overall health but did you know it affects fat loss, immune activation, cardiovascular disease, and more? Specifically in this episode, I want to cover fat loss and the physiological variables sleep contributes to…
 
I've covered this area in similar episodes in the past but this episode plays specifically into mitigating metabolic adaptation and understanding that transcend changes happen within a diet phase and its our job as coaches to be the adaptation manager. Topics include: - Episode Overview - What Happens During Metabolic Adaptation - Dietary Rebound E…
 
As science evolves and we learn more and more about the human body, the tactics you learn from a hypertrophy standpoint or new microbiome research for instance will change your coaching methodology. There are two things that never change in the health and fitness coaching space and that is hard work and contribution. These two things will lead to y…
 
Similar to our micronutrient mastery series, I wanted to cover fiber in a similar fashion as it's vital to many areas of health and longevity. We'll cover everything fiber from the 4 types of fiber, soluble vs insoluble fiber, fiber in diet vs supplementation, and some interesting research and studies on fiber. Topics include: - What We’ll Cover Wi…
 
"Cheat" meals have a strong presence in the fitness and nutrition space and I believe it needs a reframe if we truly want to optimize the transformation process. Let's be honest… it's a high caloric meal either planned or unplanned. My hope with this episode is to make you think how you frame "cheat" meals within your coaching and your transformati…
 
We hope you're enjoying the Micronutrient Mastery Series and next up in our series is all things Iron. While a good amount of individuals and coaches know we need iron, some of what I will share today may be new to you as far as male vs female daily requirements, types of anemia, and more. Topics include: - What We’ll Cover with Iron - Iron’s Main …
 
Received a great question around the concept of skinny PCOS and what that entails so covering that in today's Q&A along questions about adrenal fatigue, tips for check in photos, and more. Questions and topics include: - Skinny PCOS - What is PCOS? - Fixing Adrenal Fatigue - Looking Broadly at Physiology - Losing Weight but Not in the Gut - Tips fo…
 
Continuing our deep dive series, today's discussion revolves around the biotics - pre, pro, and the newer post. Please let us know either in the reviews or on social media if you're enjoying these deep dives and we will continue to provide them. We cover the classes of probiotics, benefits in academic literature, negative reactions, and much more. …
 
Is a calorie a calorie? Is there more to it than meets the eye? If you're an avid listener you know the drill but for someone new or a beginner coach, this is an important concept and a topic I enjoy talking about. This and a few other questions are what you're in store for today. Questions and topics include: - Please Subscribe and Follow on Insta…
 
All of your behaviors are aiding or impeding your progress as a human being. Stepping outside of fitness and nutrition, there are other behaviors such as being a negative keyboard warrior in the comments that will come back to bite people if they live in a continuously negative environment. Topics include: - Episode Overview - Sweating Small Detail…
 
Continuing our unofficial micronutrition series comes selenium, an overlooked but vastly important micronutrient. Selenium in the human body is a primary component of more than 2 dozen selenoproteins which play a big role in thyroid hormone metabolism, reproduction, DNA synthesis and repair, protein repair and dysfunctional protein degradation, and…
 
What if you don't "fit" in the conventional health and fitness box? In a world of quick-fix informercials and instagram arguments it can be hard to find your place in a health and fitness field, especially as a coach who cares. And I don't just mean fitting in at the 4th of July BBQ when everyone and their aunt thinks you are there to give diet adv…
 
Another installment on our micronutrient series featuring a deep dive into zinc. We'll cover zinc's function in the body, low zinc level consequences, zinc peer reviewed studies, and much more. Topics include: - Recent Micronutrient Deep Dives - Zinc Overview - Low Zinc Level Consequences - What Does Zinc Do? - Glucagon Teaser - Food Sources of Zin…
 
This episode may get some backlash but I'm okay with that. We as coaches and as a society need to understand the importance of inclusivity and body positivity within society without ignoring or brushing aside potential health issues and comorbidites. This doesn't have to be an either or scenario. Topics include: - Our Sponsors - Body Positivity and…
 
Potential clients need you and today's episode is a reminder of that and it goes deeper than losing weight or looking better. Individuals are dreading their digestive and metabolic issues that create social issues and confidence issues. You're a coach to help them through this part of the transformation as well. Topics include: - Our Sponsors - The…
 
Similar to our recent Vitamin D episode, wanted to go deep dive edition into a micronutrient that I feel is overlooked in certain areas and especially in the standard American diet. We'll cover everything from benefits to studies to what different types of magnesium exists and everything in between. Topics include: - Magnesium in Micronutrition - M…
 
While it's great to look good naked and seeing definition is great, there are other benefits to having a great muscle to fat ratio on your frame. From a physiological perspective, there are many benefits that I dive into on this episode that aid in general health, longevity, and overall vitality. Topics include: - Infographic on Instagram - Consequ…
 
Received a few questions recently along with my own testing with adatogens and mushrooms specifically sparked a deep dive episode into the research and peer reviewed studies, specifically covering the mushrooms reishi, lion's mane, and cordyceps. Topics include: - Reishi, Lion’s Mane, and Cordyceps - Cured Nutrition - Reishi Mushroom Studies - Medi…
 
Do you or your coaching clients need to take a Vitamin D supplement? What role does Vitamin D play and what are the benefits? What consequences arise from being Vitamin D deficient? All these and more I discuss on this deep dive episode. Topics include: - Fat Soluble Vitamins - Critical Hormone Aspect - Our Sponsors - Low Vitamin D Concerns and Rea…
 
If you're old enough to remember the "this is your brain on drugs" commercials, today's episode is a similar concept but replacing drugs with stress. Stress can wreck havoc on our brains if it becomes chronic and we don't have strategies to manage it. I'll explain from a neurological perspective what stress does, our role as coaches with helping ou…
 
We are long overdue for a Q&A and I received some great questions from you guys. Make sure you're following me on Instagram to submit your questions and, if you're a coach, please join the Nutrition Coaching Collaborative for more complementary content and support. Topics include: - Low Vitamin D - Post Workout Large Meal - Starting Certification a…
 
If you've been with us since the jump or this is your first episode on this platform, I want to thank you for joining me as we release our 200th episode of Sam Miller Science. Added up, we roughly have between 4000-8000 minutes of audio on this platform and if you're a diehard who has listened to every single minute, my hat goes off to you. I want …
 
I wanted to include and update my current favorites when it comes to wearable tech, supplements I'm currently using, and other gadgets and gizmo's in the world of the health and fitness space. My hope is I introduce you to something you didn't know existed and if you're looking to invest in your health and performance, this will be a great episode …
 
Are you the feeding the good wolf or succumbing to the bad wolf? A recent event brought the parable of the two wolves to the top of my mind and I wanted to share it with you because I believe it pertains to being a coach. Keeping promises to ourselves and setting the standard for the coach and individual we want to be is our key to long term succes…
 
Another fun interview and round 2 actually on the More than Fitness Podcast with my good friend Matt McLeod. Topics include: - How to Make Long Term Changes - Content Creation as a Coach - How to Decrease Stress - Fitness Seasons and Periodization - Future Project Around Metabolism - Much More! ---------- Check out Revive Supplements and Use Code S…
 
Frustrated clients can not only detract from your business growth but potentially make you question yourself and hinder your confidence. While it will inevitably happen at some point in your coaching journey, these negative emotions will stem from one of two reasons: miscommunication and unfulfilled expectations. Listen in as I explain how to preve…
 
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