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Getting the best sleep of your life can be easy if we clean up our sleep hygiene. Learn how to turn off your brain and fall asleep faster. Let's fix that degen sleep with a 30 day sleep challenge that I guarantee will change how you feel about sleep. TIME STAMPS: 0:00 - Thumbs up for timestamps saving you time 1:04 - Sleep apnea, restless leg syndrome, and mental stress 2:38 - Light exposure 8:00 - Stimulation 13:11 - Temperature 16:01 - Circadian Rhythm 17:00 - Sleep inventions 19:46 - Sleep Debt / 30 day sleep challenge 21:50 - Follow us on Twitch! https://www.twitch.tv/tominationtime ►Blue light blockers: https://www.tominationtime.com/health/ ►Improve your mental health with Dr. K here: https://www.healthygamer.gg/ STUDIES: High intensity red light suppresses melatonin: ►https://pubmed.ncbi.nlm.nih.gov/16687299/ Pre industrial societies: ►https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4720388/ ►https://pubmed.ncbi.nlm.nih.gov/17764994/ William Dement sleep debt: ►https://www.sportsmed.theclinics.com/article/S0278-5919(04)00151-6/fulltext ►https://www.nytimes.com/1999/09/26/nyregion/the-high-cost-of-paying-off-a-sleep-debt.html ============================== About Me: My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime Twitch ► https://www.twitch.tv/tominationtime Website ► http://www.tominationtime.com Twitter ► https://twitter.com/TominationTime Instagram ► https://www.instagram.com/tominationtime/ Twitter (Helen) ►  https://twitter.com/WaifuNationTime Instagram (Helen) ►  https://www.instagram.com/waifunationtime/ Facebook ► https://www.facebook.com/TominationTime/

We interview community viewer David who is obese and trying to lose weight. His family and friends encourage him so much, but he is afraid of letting them down. Is the encouragement too much? Does he put too many expectations on himself? We explore self sabotage and how David copes with obesity by putting on a mask to be funny.  These interviews are inspired by Dr. K (Healthygamer_GG)'s style of interviewing and how he explores mental health issues in his interviews. Find more about Dr. K here: https://www.healthygamer.gg/ ============================== About Me: My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime Twitch ► https://www.twitch.tv/tominationtime Website ► http://www.tominationtime.com Twitter ► https://twitter.com/TominationTime Instagram ► https://www.instagram.com/tominationtime/ Twitter (Helen) ►  https://twitter.com/WaifuNationTime Instagram (Helen) ►  https://www.instagram.com/waifunationtime/ Facebook ► https://www.facebook.com/TominationTime/

We interview streamer Weasel_Ethan about his passion for rock climbing. He uses exercise as an escape from his negative emotions. What is he running from? What is he running towards? He pushes himself so hard that his body is breaking down from the climbing. We explore if his rock climbing is healthy for him or not.  We also discuss spirituality, christianity, Tom's belief in God and how that relieves him of anxiety and stress.  We discuss meal prepping and gaining weight. Ethan struggles with weight gain because he stress starves. Find weasel_ethan on twitch here: https://www.twitch.tv/weasel_ethan Meal prep recipes: https://www.tominationtime.com/mealprep/ These interviews are inspired by Dr. K (Healthygamer_GG)'s style of interviewing and how he explores mental health issues in his interviews. Find more about Dr. K here: https://www.healthygamer.gg/ ============================== About Me: My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime Twitch ► https://www.twitch.tv/tominationtime Website ► http://www.tominationtime.com Twitter ► https://twitter.com/TominationTime Instagram ► https://www.instagram.com/tominationtime/ Twitter (Helen) ►  https://twitter.com/WaifuNationTime Instagram (Helen) ►  https://www.instagram.com/waifunationtime/ Facebook ► https://www.facebook.com/TominationTime/

We interview community member KomradPanda (Siri) who struggles with depressing thoughts and hopelessness about his weight. He wants to lose weight, but has a very full plate with full time work and full time school. He has struggled his whole life with family and finances. His life has not been easy and he fuels himself with negative emotions to keep pushing forward. We talk about motivation to keep going and using a different fuel than the negative emotions to drive him. We also discuss some pratical tips about fitting in some exercise in his busy schedule. We talk about mealprep and quick and healthy meals to make with so little time. These interviews are inspired by Dr. K (Healthygamer_GG)'s style of interviewing and how he explores mental health issues in his interviews. Find more about Dr. K here: https://www.healthygamer.gg/ https://coaching.healthygamer.gg/ Healthy Gamer Coaching is a process to help you better understand how your mind works and provide a path forward, so you can build a life that helps you achieve your goals.  This program is not meant to diagnose mental illness, prescribe medication, or be used for urgent health crisis. Coaching is not therapy nor a substitute for therapy. ==============================   About Me:    My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime   Twitch ► https://www.twitch.tv/tominationtime   Website ► http://www.tominationtime.com   Twitter ► https://twitter.com/TominationTime   Instagram ► https://www.instagram.com/tominationtime   Twitter (Helen) ►  https://twitter.com/WaifuNationTime   Instagram (Helen) ►  https://www.instagram.com/waifunationtime   Facebook ► https://www.facebook.com/TominationTime/   Music | Sappheiros - Lights   fanlink.to/QY3

We interview community member BuxBunnni who pushes himself too hard. He feels like he's falling behind if he misses gym days. He is a young man doing lots of lifting and basketball. He feels disgusted with himself if he does not go to the gym. We explore where these feelings and thoughts come from. Later on we give practical advice on dialing back training volume and balancing recovery. Buxbunnni's Twitch stream can be found here: https://www.twitch.tv/buxbunnni These interviews are inspired by Dr. K (Healthygamer_GG)'s style of interviewing and how he explores mental health issues in his interviews. Find more about Dr. K here: https://www.healthygamer.gg/ ==============================   About Me:    My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime   Twitch ► https://www.twitch.tv/tominationtime   Website ► http://www.tominationtime.com   Twitter ► https://twitter.com/TominationTime   Instagram ► https://www.instagram.com/tominationtime   Twitter (Helen) ►  https://twitter.com/WaifuNationTime   Instagram (Helen) ►  https://www.instagram.com/waifunationtime   Facebook ► https://www.facebook.com/TominationTime/   Music | Sappheiros - Lights   fanlink.to/QY3

We interview community viewer Zelda about her struggles with regaining weight. We explore why she has negative emotions with her diet and how she beats herself up after she regains weight. We look into how she ties self worth with her outcomes. Finally we discuss about intuitive eating and how to lose weight without the negative emotions.   Find Zelda and her partner on twitch: https://www.twitch.tv/scifichick16   These interviews are inspired by Dr. K (Healthygamer_GG)'s style of interviewing and how he explores mental health issues in his interviews. Find more about Dr. K here: https://www.healthygamer.gg/ ==============================   About Me:    My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime   Twitch ► https://www.twitch.tv/tominationtime   Website ► http://www.tominationtime.com   Twitter ► https://twitter.com/TominationTime   Instagram ► https://www.instagram.com/tominationtime   Twitter (Helen) ►  https://twitter.com/WaifuNationTime   Instagram (Helen) ►  https://www.instagram.com/waifunationtime   Facebook ► https://www.facebook.com/TominationTime/   Music | Sappheiros - Lights   fanlink.to/QY3

We did an impromptu interview with community viewer Sorica (Greg). He often can start losing weight and getting in shape, but gives up after a few weeks. We explore why he gives up after a few weeks and notice some ties with his father's praise.   These interviews are inspired by Dr. K (Healthygamer_GG)'s style of interviewing and how he explores mental health issues in his interviews. Find more about Dr. K here: https://www.healthygamer.gg/ ==============================   About Me:    My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime   Twitch ► https://www.twitch.tv/tominationtime   Website ► http://www.tominationtime.com   Twitter ► https://twitter.com/TominationTime   Instagram ► https://www.instagram.com/tominationtime   Twitter (Helen) ►  https://twitter.com/WaifuNationTime   Instagram (Helen) ►  https://www.instagram.com/waifunationtime   Facebook ► https://www.facebook.com/TominationTime/   Music | Sappheiros - Lights   fanlink.to/QY3

We did an impromptu interview with community viewer F7Park who was recently diagnosed with endometriosis. She has negative emotions around the physical pain she is in. She cannot exercise much and has regained a lot of weight. She often feels like a burden.   F7Park didn't want to be a burden to me during the workout stream, so I told her that she could not burden me because I would keep working out anyway even while we talked. It was an emotional impromptu interview.   These interviews are inspired by Dr. K (Healthygamer_GG)'s style of interviewing and how he explores mental health issues in his interviews. Find more about Dr. K here: https://www.healthygamer.gg/ ==============================   About Me:    My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime   Twitch ► https://www.twitch.tv/tominationtime   Website ► http://www.tominationtime.com   Twitter ► https://twitter.com/TominationTime   Instagram ► https://www.instagram.com/tominationtime   Twitter (Helen) ►  https://twitter.com/WaifuNationTime   Instagram (Helen) ►  https://www.instagram.com/waifunationtime   Facebook ► https://www.facebook.com/TominationTime/   Music | Sappheiros - Lights   fanlink.to/QY3

We talk with community viewer Arbinator (Artuoro) who struggles with regaining weight from binge eating. We look into where this is coming from and notice some ties with when his father was drinking. The call was on Discord and unfortunately the audio quality was scuffed.   These interviews are inspired by Dr. K (Healthygamer_GG)'s style of interviewing and how he explores mental health issues in his interviews. Find more about Dr. K here: https://www.healthygamer.gg/   ==============================   About Me:    My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime   Twitch ► https://www.twitch.tv/tominationtime   Website ► http://www.tominationtime.com   Twitter ► https://twitter.com/TominationTime   Instagram ► https://www.instagram.com/tominationtime   Twitter (Helen) ►  https://twitter.com/WaifuNationTime   Instagram (Helen) ►  https://www.instagram.com/waifunationtime   Facebook ► https://www.facebook.com/TominationTime/   Music | Sappheiros - Lights   fanlink.to/QY3  

Mike Matthews from Legion Athletics and I discuss the supplements industry, motivation, productivity, entrepreneurship, and some viewer Q&A while we were on the front page of Twitch in April 2019.   ==============================   TIME STAMPS:   0:01:53 -- How do we know who is evidence based? 0:11:40 -- What are some red flags with supplement companies? 0:21:00 -- Explain the process of creating a supplement start to finish 0:23:00 -- Tell us about the dark side of the supplement space 0:38:45 -- Whey protein worth it? 0:42:15 -- Grass fed whey protein have any benefits? 0:45:45 -- For every successful Mike Matthews, how many people failed to make it? 0:52:45 -- What reality checks do you have for an entrepreneur? 0:59:40 -- What advice to you have for people lacking a passion? 1:08:20 -- What are your tips for staying productive? 1:13:30 -- Sleep hygiene Q&A 1:21:50 -- How do you troubleshoot a weightloss plateau? 1:29:00 -- What are the biggest bottlenecks affecting your team? 1:33:08 -- What's the strategy behind Mike's podcast? 1:34:33 -- What's the best innovative idea your team has come up with lately? 1:37:00 -- Any advice for people needing to restrict carb intake due to medical conditions?  1:41:40 -- Micellar Casein vs. Calcium Caseinate?   ============================== Mike Matthews is an author with over a million books sold and the founder of Legion Athletics, a supplements company. Mike is a self-made millionaire. He started off like an average joe working a day job. He got in shape and wanted to write the book he wish he had starting off in the gym. He wrote it on nights and weekends and it became a success in the Kindle store. He used his success to create the supplements company he always wanted. He's been disrupting the supplements industry with no proprietary formulas and actually good formulations. He's sharp, inspirational, and a walking encyclopedia of information.  His books include Bigger Leaner Stronger, Thinner Leaner Stronger, The Shredded Chef, and The Little Black Book of Workout Motivation.  Mike's Social Media and Website: https://buylegion.com/tom https://www.instagram.com/muscleforlifefitness/?hl=en https://www.instagram.com/legionath/?hl=en https://twitter.com/muscleforlife ==============================   About Me:    My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime   Twitch ► https://www.twitch.tv/tominationtime   Website ► http://www.tominationtime.com   Twitter ► https://twitter.com/TominationTime   Instagram ► https://www.instagram.com/tominationtime   Twitter (Helen) ►  https://twitter.com/WaifuNationTime   Instagram (Helen) ►  https://www.instagram.com/waifunationtime   Facebook ► https://www.facebook.com/TominationTime/   Music | Sappheiros - Lights   fanlink.to/QY3

  I interview functional medicine doctor Patrick Hanaway about rest, nutrition, junk food, ankylosing spondylitis and much more! Details of the topics are in the show notes.   ==============================   TIME STAMPS:   0:03:00 - What is functional medicine? Functional vs. integrative vs. alternative vs. complementary medicine 0:11:50 - What are some red flags of FX clinicians we should avoid? 0:17:30 - Sympathetic / parasympathetic tone - How do we know which one state we are in? How to optimize each state? 0:41:50 - Sleeping 9 hours was better than TRT (testosterone replacement therapy) for me. 0:46:20 - Rest and digest mode vs. eating and going to sleep 0:50:30 - Viewer Q&A: Is GERD reversible? 0:56:50 - Viewer Q&A: Using CPAP for sleep apnea. Can sleep apnea be reversed? 1:02:50 - Poop health - how do we know we're on the right track? 1:17:20 - Is there such a thing as too much fiber in your diet? Insoluble vs. soluble fiber. 1:24:50 - Active healthy people have an increase tolerance to junk food? 1:37:40 - Kids and diets. How do we set them up to enjoy a nutritious diet? How I get my kids to eat vegetables and liver. 1:45:20 - What do you think today's health conscious crowd is getting wrong? 1:48:20 - Viewer Q&A: Before I had no food sensitivity. Will I regain tolerance? 1:51:20 - My ankylosing spondylitis (AS) journey, reduction of Humira usage, and leaky gut. 2:07:50 - Viewer Q&A: Why is eating organic important? 2:17:20 - Viewer Q&A: Have you prescribed any soil-based probiotics? 2:21:25 - Viewer Q&A: What is your experience with treating H. Pylori?   ==============================   Dr. Patrick Hanaway is an MD and served on many prestigious boards. He is the chief medical education officer at the Institute for Functional Medicine (IFM) and also paved the way with functional medicine collaboration with the Cleveland Clinic. He's done much more that can be found here: https://www.ifm.org/about/profile/patrick-hanaway-md/   Hanaway's Family to Family practice https://www.familytofamily.org/about-us/meet-our-team/   Tools for HRV: https://www.heartmath.com/ https://ouraring.com/ https://www.hrv4training.com/ https://elitehrv.com/   Snoring app: https://www.snorelab.com/   Stephan Guyenet on palatability of food: https://www.stephanguyenet.com/   Dr. Alessio Fasano: https://www.ifm.org/about/profile/alessio-fasano/   My story with Ankylosing Spondylitis and leaky gut: https://www.tominationtime.com/leakygut/   ==============================   About Me:    My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime   Twitch ► https://www.twitch.tv/tominationtime   Website ► http://www.tominationtime.com   Twitter ► https://twitter.com/TominationTime   Instagram ► https://www.instagram.com/tominationtime   Twitter (Helen) ►  https://twitter.com/WaifuNationTime   Instagram (Helen) ►  https://www.instagram.com/waifunationtime   Facebook ► https://www.facebook.com/TominationTime/   Music | Sappheiros - Lights   fanlink.to/QY3              

Tom gets interviewed by LF Gaming staff Kristy and Michell. We discuss the LFGaming Stealth chair, ergonomics, gaming chairs, low back pain, posture, COVID 19 work from home furniture adjustments, and more! Q&A from the live stream on Twitch. Follow me and my waifu, Helen, on https://www.twitch.tv/tominationtime to catch the stream live: ============================== About Me:  My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime Twitch ► https://www.twitch.tv/tominationtime Website ► http://www.tominationtime.com Twitter ► https://twitter.com/TominationTime Instagram ► https://www.instagram.com/tominationtime Twitter (Helen) ►  https://twitter.com/WaifuNationTime Instagram (Helen) ►  https://www.instagram.com/waifunationtime Facebook ► https://www.facebook.com/TominationTime/ Music | Sappheiros - Lights fanlink.to/QY3

Q&A from the live stream on Twitch. Follow me and my waifu, Helen, on https://www.twitch.tv/tominationtime to catch the stream live: ============================== TIME STAMPS: 0:00:38 - Water fasting safe? Autophagy and loose skin considerations 0:25:00 - Taking a break from lifting. How heavy should I go on the first workout? 0:26:32 - Back off sets explained 0:29:39 - Sleep tips for a shift worker. Lighting, darkness, blue light, stimulation, temperature, melatonin, and more 0:37:03 - APT (anterior pelvic tilt) and low back pain from sitting 0:47:38 - Explaining Tennis Elbow vs. Golfer's Elbow vs. Triceps Tendonitis vs. Bicep Tendonitis (Distal) ============================== About Me:  My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime Twitch ► https://www.twitch.tv/tominationtime Website ► http://www.tominationtime.com Twitter ► https://twitter.com/TominationTime Instagram ► https://www.instagram.com/tominationtime Twitter (Helen) ►  https://twitter.com/WaifuNationTime Instagram (Helen) ►  https://www.instagram.com/waifunationtime Facebook ► https://www.facebook.com/TominationTime/ Music | Sappheiros - Lights fanlink.to/QY3

Q&A from the live stream on Twitch. Follow me and my waifu, Helen, on https://www.twitch.tv/tominationtime to catch the stream live: ============================== TIME STAMPS: 0:00:49 - Gaining weight after a cut and reverse dieting 0:06:02 - EZ curl bar deadlifts in a quiet apartment 0:10:03 - Workouts for chest and arms using dumbbells and resistance bands 0:17:24 - Overweight female beginner. How to lose weight and get started with resitance training? ============================== About Me:  My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime Twitch ► https://www.twitch.tv/tominationtime Website ► http://www.tominationtime.com Twitter ► https://twitter.com/TominationTime Instagram ► https://www.instagram.com/tominationtime Twitter (Helen) ►  https://twitter.com/WaifuNationTime Instagram (Helen) ►  https://www.instagram.com/waifunationtime Facebook ► https://www.facebook.com/TominationTime/ Music | Sappheiros - Lights fanlink.to/QY3

We are #sponsored by Legion, but still do fair reviews and criticisms of Legion. If you shop at Legion, you can help support the stream with CODE: TOM to get 20% off first purchase and double loytal points on other purchases. CODE ► TOM Legion ► https://buylegion.com/tom Q&A from the live stream on Twitch. Follow me and my waifu, Helen, on https://www.twitch.tv/tominationtime to catch the stream live: ============================== TIME STAMPS: 0:00:52 - Are energy drinks bad? Discussion on caffeine genetics (SNP RS762551 CYP1A2 Allele), B Vitamin Tolerable Upper Limit 0:17:56 - Losing weight and protein intake. Calculating macros example 0:28:55 - What Legion Athletics products I take 0:33:18 - What I wish I knew when I first started bulking and cutting ============================== About Me:  My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime Twitch ► https://www.twitch.tv/tominationtime Website ► http://www.tominationtime.com Twitter ► https://twitter.com/TominationTime Instagram ► https://www.instagram.com/tominationtime Twitter (Helen) ►  https://twitter.com/WaifuNationTime Instagram (Helen) ►  https://www.instagram.com/waifunationtime Facebook ► https://www.facebook.com/TominationTime/ Music | Sappheiros - Lights fanlink.to/QY3

We are #sponsored by Legion, but still do fair reviews and criticisms of Legion. If you shop at Legion, you can help support the stream with CODE: TOM to get 20% off first purchase and double loytal points on other purchases. CODE ► TOM Legion ► https://buylegion.com/tom Q&A from the live stream on Twitch. Follow me and my waifu, Helen, on https://www.twitch.tv/tominationtime to catch the stream live: ============================== TIME STAMPS: 0:00:50 - Feeling like a failure after losing weight. Wife not supporting fitness goals. How to communicate that? 0:17:30 - Squat cues 0:28:47 - Dumbbell squats vs. barbell squats and hip hinging discussions. 0:36:44 - Long detailed review for Dr. Tobias Fish Oil vs. Legion Athletics Triton Fish Oil ============================== About Me:  My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime Twitch ► https://www.twitch.tv/tominationtime Website ► http://www.tominationtime.com Twitter ► https://twitter.com/TominationTime Instagram ► https://www.instagram.com/tominationtime Twitter (Helen) ►  https://twitter.com/WaifuNationTime Instagram (Helen) ►  https://www.instagram.com/waifunationtime Facebook ► https://www.facebook.com/TominationTime/ Music | Sappheiros - Lights fanlink.to/QY3

I interview my power lifting coach Brandon (Coach Bundun). We go over my power lifting plan, how it revolves around my injury, and progression. My injuries and conditions include: previous low back pain, L4 L5 S1 disc bulges, SI joint degeneration, piriformis syndrome (similar to sciatica), QL strain (quadratus lumborum), ankylosing spondylitis, and trap / levator scapulae strains. We also talk about deloads, RPE, weight lifting belts, and who should get a power lifting coach. Coach Bundun's Instagram ► https://www.instagram.com/coachbundun/ Coach Bundun's Twitch ► https://www.twitch.tv/bundun/ These videos are clips from the Q&A Twitch live stream that focuses on diet, fitness, and motivation. Twitch ► https://www.twitch.tv/tominationtime   ============================== About Me:  My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime Twitch ► https://www.twitch.tv/tominationtime Website ► http://www.tominationtime.com Twitter ► https://twitter.com/TominationTime Instagram ► https://www.instagram.com/tominationtime Twitter (Helen) ►  https://twitter.com/WaifuNationTime Instagram (Helen) ►  https://www.instagram.com/waifunationtime Facebook ► https://www.facebook.com/TominationTime/ Music | Sappheiros - Lights fanlink.to/QY3

DocStalin is a busy entrepreneur military vet. He wants to start a hot sauce business while finding time to stay consistent on his workouts. He'd like to build a workout plan for his schedule and get some help with his stress management. We also talk about the pros and cons of having a workout friend. DocStalin's 13 Star Hot Sauce Website ► https://www.13starshotsauce.com/ These videos are clips from the Q&A Twitch live stream that focuses on diet, fitness, and motivation. Twitch ► https://www.twitch.tv/tominationtime   ============================== About Me:  My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime Twitch ► https://www.twitch.tv/tominationtime Website ► http://www.tominationtime.com Twitter ► https://twitter.com/TominationTime Instagram ► https://www.instagram.com/tominationtime Twitter (Helen) ►  https://twitter.com/WaifuNationTime Instagram (Helen) ►  https://www.instagram.com/waifunationtime Facebook ► https://www.facebook.com/TominationTime/ Music | Sappheiros - Lights fanlink.to/QY3

Hexor is an injured vet from the military and a streamer. He wants to find motivation in life to start working out and losing weight. We discuss feeling full off of smaller calorie meals and meal prepping. Finally, we discuss a workout plan around his injuries. HexorMarHetBar's Twitch ► https://www.twitch.tv/hexormarhetbar These videos are clips from the Q&A Twitch live stream that focuses on diet, fitness, and motivation. Twitch ► https://www.twitch.tv/tominationtime   ============================== About Me:  My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime Twitch ► https://www.twitch.tv/tominationtime Website ► http://www.tominationtime.com Twitter ► https://twitter.com/TominationTime Instagram ► https://www.instagram.com/tominationtime Twitter (Helen) ►  https://twitter.com/WaifuNationTime Instagram (Helen) ►  https://www.instagram.com/waifunationtime Facebook ► https://www.facebook.com/TominationTime/ Music | Sappheiros - Lights fanlink.to/QY3

WrathofWall works a job that forces her to travel. How can she eat to lose weight and find an exercise plan for her schedule? We discuss sleep, learning calorie density, tracking food, and building an exercise plan for different hotel gyms. WrathofWall's Twitch ► https://www.twitch.tv/wrathofwall These videos are clips from the Q&A Twitch live stream that focuses on diet, fitness, and motivation. Twitch ► https://www.twitch.tv/tominationtime   ============================== About Me:  My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime Twitch ► https://www.twitch.tv/tominationtime Website ► http://www.tominationtime.com Twitter ► https://twitter.com/TominationTime Instagram ► https://www.instagram.com/tominationtime Twitter (Helen) ►  https://twitter.com/WaifuNationTime Instagram (Helen) ►  https://www.instagram.com/waifunationtime Facebook ► https://www.facebook.com/TominationTime/ Music | Sappheiros - Lights fanlink.to/QY3