It's nearing the peak of summer and everyone's still trying to lose a few pounds for summer. Matt and Ryan return with easily the simplest thing you can do to cut some fat before the summer is over.

Matt and Ryan discuss the Grip Test from Peter Attia, MD, it's link to all-cause mortality, and ways you can improve your score. At least, if you're specific enough.

Ryan and Matt revisit GLP-1s and the hidden truth of why they're so valuable.

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Matt and Ryan discuss the nuances of time for muscle gain and fat loss. Especially the detrimental issues with doing either too quickly.

Ryan and Matt return to discuss Ryan's recent knee diagnosis and an interesting concern from a surgeon and an anesthesiologist about GLP-1's like Ozempic and Wegovy (Semaglutide) and Zepbound (Tirzepatide).

Ryan and Matt make their humble return to the podcasting world. Just in time for Christmas! Time to catch-up and reset for the upcoming New Year changes.

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• Check out last year’s Christmas episode, 83: Holidays and Your Nutrition and Fitness

• And 2022’s Christmas episode, 39: So this is Christmas

• All the episodes with the fat loss steps: 80, 81, 82, 84, 85, 86

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Matt and Ryan discuss another interesting study on the effects of bad sleep.

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• Ryan didn’t sleep well again

• And got a few wounds [1:06]

• When did “triple antibiotic” become “first aid ointment”? [2:04]

• Ryan was excited about vegetables [3:55]

• Shout out to Daniel and Shelly’s weight loss journey [5:28]

• Dr. Bill Campbell is a great follow on Instagram [6:29]

• Here’s a link to the study discussed. [8:02]

• This is the important part [9:42]

• “You’re on a fat loss plan, not a weight loss plan”. [10:54]

• We do not glorify the grind culture

• So much of sleep is based on habits [13:35]

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Matt and Ryan review Omega-3’s and some good, cheap supplements.

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• UGA’s in the hunt for a baseball championship

• Today’s topic [1:31]

• Sources of Omega-3’s [2:10]

• NSFSport.com [2:44]

• USP Verified [2:46]

• Different study, but better [3:56]

• Be mindful of contradicting studies [6:00]

• Commercial grade vs food grade [7:16]

• Social media fear mongering [8:02]

• Big benefits from cheap supplements [9:50]

• Fluid retention [11:29]

• Trying to lose 5 or 10 pounds?

• Or change your body composition?

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