Sam Miller Science

S 297: Overrated Lab Markers

24 Jan 2022

Contributed by Lukas

Continuing our 2 part lab markers series, I wanted to cover a few overrated lab markers. I'm not saying these lab markers need to be completely ignore...

S 296: Autoimmunity Overview

21 Jan 2022

Contributed by Lukas

While I've spoken at length on many autoimmune diseases in previous episodes, I wanted to explain autoimmunity at a higher level and explain it in its...

S 295: FNMS Mentorship Case Study: Upgrading Skillsets and Confidence with Sarah Fechter IFBB Pro

19 Jan 2022

Contributed by Lukas

One of my currents mentees Sarah Fechter joins me on the podcast to discuss her experience and results with my Functional Nutrition and Metabolism Sci...

S 294: 5 Lesser Known Effects of Birth Control

17 Jan 2022

Contributed by Lukas

We've covered birth control from many angles and perspectives on previous episodes but I think there are 5 lesser known effects of birth control you w...

S 293: Underrated Lab Markers

14 Jan 2022

Contributed by Lukas

Evaluating lab markers can be intimidating especially for a newer coach or anyone on their own transformation so I wanted to cover 3 specific lab mark...

S 292: 5 Small Steps to Better Understanding Metabolism and Hormones

12 Jan 2022

Contributed by Lukas

Many times, we think of metabolism and hormones in silo's or buckets instead of a fully integrated system within our physiology. I want to share 5 sma...

S 291: Q&A: Seed Cycling, Perimenopausal Hair Loss, and Adding Muscle After Keto

10 Jan 2022

Contributed by Lukas

Received a few great questions via my Instagram question box and wanted to answer 3 specific questions on today's episode. Topics and questions includ...

S 290: Defining Individualized Nutrition

07 Jan 2022

Contributed by Lukas

Many health and fitness coaches hang their hat on having a customized and individualized approach to their coaching… but what does that really look ...

S 289: 10 Ways to Be a Better Coach in 2022

05 Jan 2022

Contributed by Lukas

As we enter a new year, I want you to be as prepared and equipped as possible as a coach. I want to share with you 10 practical ways you can be a bett...

S 288: Thrifty vs Spendthrift Metabolic Phenotypes

03 Jan 2022

Contributed by Lukas

Sam… what is a metabolic phenotype and why does it matter? Excellent question listener. In today's episode, I wanted to dive into the research of co...

S 287: Nutrition Deficiency Risks of Popular Diets: Gluten Free, Paleo, Keto, Vegan, and More!

31 Dec 2021

Contributed by Lukas

While many of the mainstream diets you see in marketing have their advantages, most if not all come with some nutritional deficiency, mainly missing v...

S 286: 5 Reasons Reverse Dieting Isn't the Solution for Your Clients

29 Dec 2021

Contributed by Lukas

The concept of reverse dieting has been incredibly helpful to the health and fitness space since it gained popularity recently. Sometimes it's not the...

S 285: Beyond Macros: Food Quality and Micronutrient Considerations

27 Dec 2021

Contributed by Lukas

Just because it fits your macros doesn't mean you or your clients need to consume it. While the flexible dieting approach has it's benefits, we unders...

S 284: 6 Overlooked Factors Affecting Sleep and Health

24 Dec 2021

Contributed by Lukas

Merry Christmas Eve from the Sam Miller Science and Metabolism School family! As you drift off to sleep and Santa delivers toys and presents to childr...

S 283: TDEE Dynamics: Fallacies and Coaching Factors

22 Dec 2021

Contributed by Lukas

The calories in calories out model that explains energy balance seems simple on the surface but there's more to the "calories out" side of the equatio...

S 282: The Truth about Autophagy, Autophagy Processes, Immune System and Cancer Considerations, and More!

20 Dec 2021

Contributed by Lukas

One of the most popular but misunderstood areas of health and longevity is the concept and process of autophagy. This term is thrown around a lot but ...

S 281: Setting Your Ego Aside and Adopting the White Belt Mentality

17 Dec 2021

Contributed by Lukas

It can be easy to fall into an ego trap with coaching once you have a few transformations under your belt. Your business will eventually stall or crum...

S 280: Looking Through an Evolutionary Lens of Metabolism

15 Dec 2021

Contributed by Lukas

It's sometimes easy to forget our brain's are wired to seek out constant threats that no longer exist in the modern world. Instead, our stress comes f...

S 279: Can Stress Make You Fat? The Science of Cortisol Induced Insulin Resistance

13 Dec 2021

Contributed by Lukas

Can stress make you fat? Is there more to fain gain than a calorie surplus? We'll talk about stress and fat accumulation, a sure fire recipe for insul...

S 278: 3 Overlooked Considerations Within PCOS

10 Dec 2021

Contributed by Lukas

PCOS (Polycystic Ovary Syndrome) is a topic we've covered extensively on this podcast but there are 3 important considerations that are often overlook...

S 277: The Truth about Food Sensitivity Testing and What You Need to Know for Your Clients

08 Dec 2021

Contributed by Lukas

Which food sensitivity tests should you order for you or your clients? Is there a more accurate way to determine food intolerances? In today's episode...

S 276: Alcohol Deep Dive, Weight Loss and Alcohol, Social Components, and Much More!

06 Dec 2021

Contributed by Lukas

Mega deep dive on the topic of alcohol and it's many effects on the body from a sleep, weight loss, and reproductive perspective plus much more! Topic...

S 275: 5 Marketing Mistakes to Avoid as a Fitness and Nutrition Coach

03 Dec 2021

Contributed by Lukas

This is a podcast I wish I had back when I started so if you've been struggling with leads or attracting quality coaching clients, this episode is for...

S 274: Multivitamins Overview and History, Potential Issues with Multivitamins, Physical Performance Considerations, and More!

01 Dec 2021

Contributed by Lukas

Multivitamins are a multibillion dollar a year supplement and industry… but are they all they are cracked up to be? We'll discuss their history, who...

S 273: Make or Break Mistakes with Clients' Maintenance Calories

29 Nov 2021

Contributed by Lukas

One of the most accurate ways to determine maintenance calories for a client still has the potential to be off by 200 calories… so determining prope...

S 272: Your Coaching Offer, Cool Sculpting, and How to Win Out Against the Quick Fix Solutions in the Marketplace

26 Nov 2021

Contributed by Lukas

Feels great to be back behind the mic after a lengthly time away traveling. Today's episode is all about your coaching offer, how to speak your client...

S 271: One of the Most Underrated Hormones for Women's Cycle Health

24 Nov 2021

Contributed by Lukas

The answer might surprise you… I received a few questions about this particular hormone and, while we've covered estrogen and progesterone a lot on ...

S 270: Seasonal Affective Disorder, Therapy and Treatment Options, Importance of Vitamin D, and More!

22 Nov 2021

Contributed by Lukas

As we head into the colder months, we need to be cognizant of seasonal affective disorder and how it could potentially impact you and your clients. I'...

S 269: Root Causes of Water Retention, Sodium and Estrogen Considerations, Carbohydrates and Insulin, and More!

19 Nov 2021

Contributed by Lukas

Received a few questions around the topic of water retention recently so wanted to do a deep dive covering the root causes of water retention, the rel...

S 268: Top Tips to Improve Reverse Dieting Adherence and Success

17 Nov 2021

Contributed by Lukas

Pushing more food for a client who needs to reverse diet can pose a difficult situation for both you as a coach and the client. They have potentially ...

S 267: The Truth about Detoxification, Natural Detoxification and Enzymes, Don't Detox Your Wallet, and More!

15 Nov 2021

Contributed by Lukas

"Detox" is one of those terms the marketing industry has suffocated the life out of and we as a society have lost all meaning behind what true natural...

S 266: The "If Then" Audible Tool to Keep Clients on Track When Life Happens

12 Nov 2021

Contributed by Lukas

Very quick but powerful tool for you to use in your client transformation journey. We all know life happens sometimes especially around the holidays a...

S 265: What No One Tells You About Lab Work and Blood Chemistry

10 Nov 2021

Contributed by Lukas

When it comes to a client transformation, macros and biofeedback aren't bulletproof. They are subjective measures and lab work can potentially give us...

S 264: Minimizing and Ending Acne Issues for Clients, Food Quality Considerations, Is Chocolate Good or Bad for Acne, and More!

08 Nov 2021

Contributed by Lukas

One of the primary reasons clients come to us is to build their confidence through training. If you're wanting to be better coach and solve more probl...

S 263: 2 Secrets to Helping Clients with Adherence and Appetite

05 Nov 2021

Contributed by Lukas

There are two lesser known tactics that go unnoticed that can really help your clients with their appetite and adherence to their nutrition protocol. ...

S 262: Biggest Mistakes Coaches Make on Discovery/Sales Calls

03 Nov 2021

Contributed by Lukas

As I coach more and more mentees in the coaching space, I've noticed some issues when it comes to sales calls and why coaches aren't closing as many a...

S 261: Leptin Function and Overview, Leptin and Insulin Resistance, Ketogenic Diet Considerations, and More!

01 Nov 2021

Contributed by Lukas

Hormone deep dive covering leptin which plays a key role in energy balance, influences hunger signals, and plays an important role in fat loss. We'll ...

S 260: My Favorite Client Check-In Questions: Going Beyond SHREDS

29 Oct 2021

Contributed by Lukas

If you've followed the show for awhile, you know how much I talk about biofeedback and you potentially know my SHREDS model for weekly client check-in...

S 259: Structure Creates Clarity (For You, Your Clients, and Your Business)

27 Oct 2021

Contributed by Lukas

Like a fitness transformation, there were certain inarguable steps that you took to achieve the result you wanted and probably why you became a coach ...

S 258: Avoid These 7 Common Mistakes Coaches Make in Their Business (At Any Level)

25 Oct 2021

Contributed by Lukas

I've spent many years helping other coaches scale quality coaching companies and I've seen a trend on where coaches get stuck and I've been there too ...

S 257: Maximize This Profit Lever in Your Coaching Business - Increasing Retention and Mitigating Churn

22 Oct 2021

Contributed by Lukas

We've heard the old adage about how it's cheaper to keep a current customer than it is to acquire a new customer but is it true? Not only is it true b...

S 256: Understanding the Effects of Menopause, Stages, Sleep and Hormonal Changes, and More!

20 Oct 2021

Contributed by Lukas

Even if your coaching practice predominately serves women from 20-35, this is still an important episode for you from a multitude of perspectives. Tod...

S 255: The Most Popular Vitamin Supplement Ever? Micronutrients with Macro Importance - Going Beyond Immunity with Vitamin C

18 Oct 2021

Contributed by Lukas

Back to a micronutrient mastery episode, specifically unpacking Vitamin C today. We'll cover how Vitamin C's functions acting as an antioxidant, it's ...

S 254: How Coaches Should Think About Learning and Development for Optimal Business and Client Results

15 Oct 2021

Contributed by Lukas

Short but hopefully impactful episode as I wanted to share two quotes I recently came across that I believe hold a lot of relevance when it comes to t...

S 253: Oxidative Stress & Antioxidants Part 2: Harnessing the Power of Antioxidants for Client Health and Transformation

13 Oct 2021

Contributed by Lukas

Part 2 of our oxidative stress and antioxidant series will cover the solution to oxidative stress… you guessed it. Antioxidants. What are antioxidan...

S 252: Oxidative Stress & Antioxidants Part 1: Is Oxidative Stress Sabotaging Your Client's Internal Health and Transformation Goals?

11 Oct 2021

Contributed by Lukas

Welcome to Part 1 of a 2 part series covering both oxidative stress and antioxidants. Part 1 will covering the cause, discussing what oxidative stress...

S 251: More Than Sleep: Revisiting Melatonin as a Hormone, an Antioxidant, and More!

08 Oct 2021

Contributed by Lukas

Melatonin is much more than a supplement for better sleep. While most coaches know this, few know how influential melatonin is to many systems in the ...

S 250: Q&A on Hormones: Why do Progesterone and Estrogen Drop Under Stress? Which Clients are Effected by this Pattern?

06 Oct 2021

Contributed by Lukas

One very popular question I receive is the relationship between progesterone, estrogen, and stress, specifically why both progesterone and estrogen dr...

S 249: Understanding the Limitations of Research, Evidence Based Coaching, and Medicine

04 Oct 2021

Contributed by Lukas

Being an "evidence-based" coach is thrown around a lot on Instagram and marketing but do you really know what that means? Are there limitations to the...

S 248: Macro Troubleshooting: 5 Reasons for Adding Protein to Client Protocols

01 Oct 2021

Contributed by Lukas

Wrapping up our macro troubleshooting series, today's episode will cover when to add protein to your client's protocols. We'll talk about when your cl...

S 247: Macro Troubleshooting: 5 Reasons for Adding Fats to Client Protocols

29 Sep 2021

Contributed by Lukas

Continuing our series on macro troubleshooting, I wanted to cover the macronutrient fat in this episode. We'll talk about a client's personal preferen...

S 246: Macro Troubleshooting: 7 Reasons for Adding Carbohydrates to Client Protocols

27 Sep 2021

Contributed by Lukas

Playing Macro Tetris can be tough at times a coach and many don't have a valid reason for toggling certain macronutrients. In this series, I want to b...

S 245: Biohack or Bust - Cold Therapy

24 Sep 2021

Contributed by Lukas

Continuing our biohack or bust series, we'll dive into cold therapy and it's physiological effects. We'll discuss shivering vs non-shivering thermogen...

S 244: Biohack or Bust - Heat Therapy

22 Sep 2021

Contributed by Lukas

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 thera...

S 243: 3 Quick Ways to Know if a Diet will Work for your Client

20 Sep 2021

Contributed by Lukas

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 mak...

S 242: The Most Underrated Aspect of a Client’s Adherence

17 Sep 2021

Contributed by Lukas

The most underrated aspect of a client's overall adherence to their transformation journey might surprise you. As coaches, we thrive on confidence and...

S 241: How to Answer the "How Much is Your Coaching?" Question Effectively

15 Sep 2021

Contributed by Lukas

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 et...

S 240: The Stress-Immune System Connection: A Deep Dive on Science, Application, and Client Considerations

13 Sep 2021

Contributed by Lukas

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. O...

S 239: Omega 3's and its Effects on Depression, Mental, and Emotional Health

10 Sep 2021

Contributed by Lukas

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 i...

S 238: The Coach's Morning Routine

08 Sep 2021

Contributed by Lukas

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 routi...

S 237: HRV 101: An Introduction to Understanding Heart Rate Variability, Nervous System Balance, and Recovery

06 Sep 2021

Contributed by Lukas

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 te...

S 236: Reexamining Energy Expenditure and Why It Matters for Your Clients

03 Sep 2021

Contributed by Lukas

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 be...

S 235: Functional Nutrition & Metabolism Science Specialization Coach Success Stories

01 Sep 2021

Contributed by Lukas

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...

S 234: A Surprising Study on Women and Birth Control that Coaches Should Know

30 Aug 2021

Contributed by Lukas

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 ...

S 233: The Flip Side of Metabolic Adaptation

27 Aug 2021

Contributed by Lukas

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'...

S 232: Female Physiology: Menstrual Cycle Nutrition

25 Aug 2021

Contributed by Lukas

Today's episode centers around the interplay between macros, calories, and the menstrual cycle. This is an advanced concept and level of understanding...

S 231: Leaving a Lasting Legacy as a Coach

23 Aug 2021

Contributed by Lukas

Often times, coaches think leaving their legacy is determined solely on the transformations of their clients and while that is important, there is mor...

S 230: 5 Reasons to Use Biofeedback in Your Coaching Business

20 Aug 2021

Contributed by Lukas

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 ...

S 229: Energy Management and Fuel Homeostasis- Understanding Fasting and Feeding, Fed vs Fasted State Physiology, The Role of Insulin, Glucagon, and More!

18 Aug 2021

Contributed by Lukas

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 ov...

S 228: Why Good Coaching Never Goes Out of Style

16 Aug 2021

Contributed by Lukas

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 ...

S 227: Protein Overview, Animal Protein Sources, Vegan and Vegetarian Considerations, and Protein Supplementation

13 Aug 2021

Contributed by Lukas

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...

S 226: Q&A: Nutritional Periodization and Birth Control, Building, Burning, and Break Phases, Optimal Carbohydrate Consumption Pre and Post Workout, and More...

11 Aug 2021

Contributed by Lukas

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 periodi...

S 225: Longevity and Blue Zones

09 Aug 2021

Contributed by Lukas

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 st...

S 224: Stress Management Principles

06 Aug 2021

Contributed by Lukas

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 d...

S 223: The Cardinal Rules for Fat Loss

04 Aug 2021

Contributed by Lukas

The metabolic adaptation episode was so well received (highly recommend listening to it if you haven't yet) that we are back with a similar type class...

S 222: Perception, Placebo Effect, and the Difference between Involvement and Enrollment

02 Aug 2021

Contributed by Lukas

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 spec...

S 221: Sleep as a Cornerstone of a Body Transformation and Overall Fat Loss

30 Jul 2021

Contributed by Lukas

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 healt...

S 220: Understanding Metabolic Adaptation

28 Jul 2021

Contributed by Lukas

I've covered this area in similar episodes in the past but this episode plays specifically into mitigating metabolic adaptation and understanding that...

S 219: The 2 Areas that Never Change in the Health and Fitness Coaching Space

26 Jul 2021

Contributed by Lukas

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...

S 218: Beyond the Bathroom: Use this Fiber Deep Dive for Health, Safety, and Longevity

23 Jul 2021

Contributed by Lukas

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 c...

S 217: The Truth about Cheat Meals

21 Jul 2021

Contributed by Lukas

"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 transformati...

S 216: Iron Overview, Iron Deficiency and Anemia, and Iron Supplementation

19 Jul 2021

Contributed by Lukas

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 ...

S 215: Q&A: Skinny PCOS, Fixing Adrenal Fatigue, Targeting Gut Fat in Weight Loss, and More...

16 Jul 2021

Contributed by Lukas

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 fatigu...

S 214: Prebiotics, Probiotics, and Postbiotics

14 Jul 2021

Contributed by Lukas

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 revie...

S 213: Q&A: Tips for Weight Loss Plateau, Is a Calorie a Calorie, Adrenal Dysregulation, and More...

12 Jul 2021

Contributed by Lukas

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,...

S 212: Why All Behaviors are Health Related Behaviors

09 Jul 2021

Contributed by Lukas

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...

S 211: Selenium Overview, Selenium Deficiency Signs, Quality Food Sources, and Supplementation

07 Jul 2021

Contributed by Lukas

Continuing our unofficial micronutrition series comes selenium, an overlooked but vastly important micronutrient. Selenium in the human body is a prim...

S 210: "Fitting in" as a Health, Fitness, and Nutrition Professional in 2021

05 Jul 2021

Contributed by Lukas

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 fi...

S 209: Zinc Function and Overview, Zinc and Men's Health, and Vegan and Vegetarian Considerations

02 Jul 2021

Contributed by Lukas

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,...

S 208: Why Body Positivity is Different than Ignoring Comorbidities

30 Jun 2021

Contributed by Lukas

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 b...

S 207: Changing Lives with Coaching: More than Weight Loss

28 Jun 2021

Contributed by Lukas

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...

S 206: Magnesium Micronutrient Status & Deficiency, Whole Food Sources, and Supplementation

25 Jun 2021

Contributed by Lukas

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...

S 205: Muscle: More than Aesthetics

23 Jun 2021

Contributed by Lukas

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...

S 204: Reishi, Lion's Mane, and Cordyceps Mushroom Deep Dive

21 Jun 2021

Contributed by Lukas

Received a few questions recently along with my own testing with adatogens and mushrooms specifically sparked a deep dive episode into the research an...

S 203: Vitamin D Benefits, Deficiency Considerations, and Supplementation

18 Jun 2021

Contributed by Lukas

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 ...

S 202: This is Your Brain on Stress

16 Jun 2021

Contributed by Lukas

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. ...

S 201: Q&A: Low Vitamin D, Certifications and Continuing Education, "Broken" Metabolism, and More…

14 Jun 2021

Contributed by Lukas

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 a...

S 200: Happy 200, My Mission, and the Future of Sam Miller Science

11 Jun 2021

Contributed by Lukas

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 episo...

S 199: My Health and Fitness Favorites

09 Jun 2021

Contributed by Lukas

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 ...

S 198: The Two Wolves Parable and Keeping in Alignment with Yourself

07 Jun 2021

Contributed by Lukas

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 want...