Smart Strength Training Podcast

In this episode I talk about one of the most common conversations I have with clients: gut issues. A recent client chat about IBS symptoms got me thinking about why gluten wasn't on my list of first things to look at, even though it's one of the most heavily marketed "fixes" out there. I cover how common GI distress really is, where the gluten free trend came from, and what a fascinating 2025 study found when people who believed they were sensitive to gluten were put to the test.
I also take you through the tiering system I use with my clients, so you can work through the changes most likely to make a difference, in order. If you've struggled with bloating, reflux or a sensitive stomach and felt unsure where to start, this one should give you a clear, evidence based place to begin.

Chapters:

00:00 Introduction and why I'm covering gluten and gut issues
02:49 The rise of gluten free, coeliac disease and FODMAPs
05:06 The 2025 study putting gluten sensitivity to the test
07:22 What's really behind GI issues, plus tier one of my system
09:44 Tiers two and three: practical diet and lifestyle changes
14:27 The low FODMAP diet and how it should be used

If this has been useful, check out my website for information about online personal training. Andyvincentpt.com

Summary:
In this episode , I break down periodization, structuring training over months rather than just session to session, and how much it actually matters for your gains. I cover linear periodisation (moving from high rep, lighter load to low rep, heavy load), reverse linear periodisation (the opposite direction), block periodisation (distinct volume, strength, and power phases), and undulating periodisation (reps that shift week to week or even day to day rather than in one direction).
I'm upfront that the research on these models is thin and mixed, and that for most people they aren't proven to outperform simple progressive overload. But I explain why I still use them, especially undulation, with my clients: they add variety, built in auto regulation, and most importantly, they keep training fun and sustainable over the long term rather than being strictly necessary advanced tools.

Summary:
In this episode, I explore why a calorie is not always a calorie, even when two meals carry the same number on the label. I break down three factors that shape how much energy your body actually absorbs from food, the limits of the century old calorie counting system, the hidden energy cost of digesting protein, carbs, and fat, and how fibre, cooking methods, and even chewing speed change how many calories you truly extract from a meal. I show how higher-fibre diets can lower the calories absorbed from food, and why individual differences, right down to genetics and gut bacteria, mean no two people process the same meal identically.

Chapters:

00:06 - Introduction to the episode: why two diets with the same calorie count can produce very different body composition results.

02:23 - Food labelling and metabolteng starches cread, and how coolie label predictee energy than thg 20% less usablond study showinncluding the almizable energy, resistant starch.

04:47 - The thermic effect of feeding, why protein costs the body far more energy to digest (20 to 30%) than fat (0 to 3%) or carbs (5 to 10%).

08:11 - Individual variability in absorption, covering fecal energy loss ranges and the AMY1 gene's link to overweight and obesity classification.

10:35 - How chewing speed affects how much energy you actually absorb from a meal.

12:56 - Wrap up and the caveat that any increase in protein or fibre intake should be made gradually to avoid GI distress.

If you're ready for a personalised, evidence-based approach to strength training, head to: andyvincentpt.com to learn how we can work together.

Summary:

This episode covers warm-up sets and workout prep, including a look at a research paper that's been widely shared online in a way that makes warm-ups sound pointless. I break down why that study's findings don't generalise, then walk through how to actually structure your warm-up sets based on load, experience, and rep range. The second half tackles straight sets vs. ramped sets for your working sets — when each one makes sense, and whether you really need three sets of everything. Plus: why your last warm-up rep matters more for confidence.

Chapters:

00:12 – Why the "warm-ups don't work" research is misleading
04:40 – The actual study: leg press & Smith machine bench press warm-up sets
07:02 – Building a warm-up progression based on your working load
09:17 – Why your last warm-up rep matters more than your first11:41 – Straight sets vs. ramped sets: what's the difference
14:01 – The case for ramping when your goal is strength
18:44 – Do you actually need three working sets?
21:08 – Key takeaways: trial and error over one-size-fits-all

Summary:

I talk about why most bone mass is genetically fixed, what the newest research actually shows about resistance and impact training, and why the real goal is preventing falls, not only chasing bone density increases.

Chapters:

00:00 – Intro: why I'm covering bone mass now
00:57 – Why 80% of your bone mass is already set by genetics and childhood
03:36 – What actually works: resistance vs. impact vs. low-impact activity
06:35 – Breaking down the Lift More study results
11:07 – Why preventing falls matters more than chasing bone density
16:04 – DEXA scans and my closing takeaway

If you want to help integrate high and moderate load training, as well as jumps and plyos, into your training, check out my website for information about my online personal training:

andyvincentpt.com