Physique Formula Podcast

The Physique Formula podcast is about making gains, in life and the gym. This infotainment fitness and nutrition podcast will drop knowledge and humor and a little bit of science on everything from the paleo diet, to crossfit to anti-aging and longevity to nutrition.
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Now displaying: September, 2016
Sep 30, 2016

A quick rant on why you should diet from a fed state, what that even means and more.

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Sep 28, 2016

Mike Mahler stops by The Physique Formula podcast to talk TRT, Hormone Optimization, training, nutrition and how to live a sound life.


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Here's an article Mike wrote on 8 Effective Natural Strategies For Optimizing Testosterone Production.

#1: Increase healthy fat intake 

Following a low-fat diet is a very effective method to destroy testosterone production. Healthy sources of dietary fat provide the building blocks to support optimal testosterone production. At least 30% of overall dietary intake should be derived from healthy fats such as: olive oil, coconut oil, coconut butter, nuts, seeds etc. Some do even better with higher intakes of fat such as myself so don’t buy into the long standing myth that intake of dietary fat is unhealthy. 

One study actually showed how effective both olive oil and coconut oil are for converting cholesterol into testosterone. Some Doctor’s even theorize that high cholesterol levels are a desperate attempt for the body to produce more testosterone. Thus, perhaps if you take in more healthy fats, you will convert more cholesterol into testosterone and improve cholesterol levels as well.

#2: Get deep sleep every night 

It is hardly a mystery that deep sleep every night is critical for optimal health so it should not be surprising that it is essential for adequate testosterone production as well. Yet, few value the importance of sleep and rather waste time watching four hours of TV every night. Even worse, many waste even more time on facebook, twitter, and message boards arguing with people that they will never meet in person. 

Have you ever noticed how much different people are in real life than their online avatars? The internet is a breeding ground for estrogen dominant cowards that would never have the stones to say half the things they say online but I digress. 

It is time to avail yourself of virtual living and allocate more time to deep sleep so you can improve real world living. 

Try reading for an hour before bedtime to unwind and get into a relaxed state. Meditation is also invaluable for working out anxieties from the day to mitigate tossing and turning all night. Magnesium before bedtime is also a natural muscle relaxant that not only supports deep sleep, but increases testosterone levels as well. Try 200-300mg before bedtime or even better use magnesium oil for superior absorption. Check out Aggressive Strength Recovery Oil

#3: Make sure you have adequate intake of vitamins and minerals. 

There are many vitamins and minerals that are important for optimal testosterone production. At the forefront are: vitamin A, vitamin D, B-vitamins, zinc, magnesium, and selenium. A good diet and multivitamin (Garden of life and Life extension make great ones) will cover many of the bases. However, you will likely need to add additional supplementation for Vitamin D, B vitamins, zinc, and magnesium.   

Optimal intake: 

Vitamin D3: 2500-5000iu 

Vitamin A: 5000iu

Zinc: 30-50mg (zinc citrate, zinc aspartate) 

B Vitamins 1-2 B-100 tabs

Magnesium 300-400mg (magnesium citrate, magnesium aspartate magnesium oil) 

Selenium: 200mcg 

#4 Avoid high sugar consumption 

High sugar consumption is at the root cause of many ailments including low testosterone levels. When you over consume sugar which is very easy to do, you spike insulin levels which drives all the glucose out of your bloodstream. The extreme low blood sugar state will provoke you to eat even more sugar and the insidious cycle never ends. 

The excess sugar intake will increased stored body fat faster than anything else. The more body fat you have, the higher the level of aromatase enzymes, and the greater the conversion of testosterone into estrogen. 

High sugar intake also increases levels of stress hormones which further inhibit optimal testosterone production. 

Make no mistake about it, sugar is highly addictive and is a very difficult habit to break. Nevertheless, it is worth the trouble as it is one on the most important things you can do for overall health and natural testosterone production. 

My friend Dr. Peter Rouse has his clients take a tablespoon of coconut oil in between meals to reduce sugar cravings. Supplementation with 5 http can also be useful for mitigating sugar cravings at 100-200mg daily. 

#5 Lift heavy weights with a focus on compound exercises 

Engaging in a weight training program focused on compound exercises such as: deadlifts, squats, weighted dips, overhead presses, kettlebell swings, bent over rows, weighted pull-ups etc  will go a long way to increase both testosterone and growth hormone. The key is not too overdo it which will derail all of the benefits by increasing stress hormones and inflammation. 

Don’t waste time on isolation exercises such as: curls, lateral raises, and leg extensions. Focus on compound exercises (especially squats and deadlifts) and get the workouts done in forty-five minutes and get on with your life. Check out: The Aggressive Strength Solution For Size And Strength!

#6 Stop being a chump! 

Far too many men live life like total chumps instead of living life aggressively! (Check out Live Life Aggressively) Take charge of your life and stop being a pinball at the mercy of others and circumstances. If you have a job you hate, develop a plan to pursue a passion. If you’re in a draining relationship, then get the hell out of it! Life is too short to be miserable. Stop looking at obstacles as barriers and instead see them as opportunties to live life fully and reach a higher potential. 

Why would you expect to have optimal testosterone production when you’re not remotely excited about your life? Take it from me, when you have great people in your life and love what you do for a living it goes a long way to improve testosterone levels. 

Of course, it is hard to make all the required tough decisions and follow up with the intense action when you have the testosterone levels of a tadpole. Many will find that when you improve your fitness and health with training and nutrition the benefits will permeate into others of your life so start there. 

#7 Avoid alcohol and especially beer 

If you have low testosterone levels, you’re not doing yourself any favors by drinking too much alcohol. Alcohol increases the conversion of testosterone into estrogen and perhaps this is why many guys get overly emotional after several drinks. Even worse is beer which is loaded with hops which is highly estrogenic. Maybe this is why so many beer drinkers have bitch tits and look six months pregnant. 

I wouldn’t worry about a few drinks per week, but if you’re having a few drinks per night, don’t be surprised that you have low testosterone levels and stubborn bodyfat. 

#8 Take supplements to support testosterone production 

Most supplements  touted as testosterone boosters are worthless such as tribulus and horny goat weed. Tribulus has never been shown in any study in men to increase testosterone. Yet a few studies show that it doesn’t increase testosterone at all. 

Some supplements have been shown to be somewhat efficacious such as Tongkat Ali, Fenugreek, and D Aspartic Acid. However, none of these are my top pics.  

The best supplements for increasing testosterone are: bulbine natalensis, mucuna pruriens, stinging nettle root, and ashwagandha. Bulbine helps signal the testes to produce more testosterne and also converts cholesterol into testosterone. Mucuna supports levels of lutenizing hormone which is a signaling hormone that the brain uses to communicate with the testes to intiate more testosterone production. Mucuna also increases the neurotransmitter dopamine which in turn supports mood, energy, and growth hormone production. Stinging nettle root helps unbind testosterone from sex hormone binding globulin to make it more bioavailable. It also supports liver, prostate, and kidney health. Finally, ashwagandha mitigates cortisol and improves DHEA  (the ultimate stress management hormone) which in turn increases testosterone. 

Sep 20, 2016

Powerful interview today with Nelson Vergal, a bodybuilder, who is living with HIV and credits his energy and health today to anabolic steroid use.


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'A few years after his HIV diagnosis, Nelson Vergel [] began wasting away. No matter how much he ate, no matter how many protein shakes he added to his diet, no matter how much iron he pumped, the chemical engineer could not regain 25 pounds the virus had stripped from his 5-foot-7 frame. He watched as dozens of HIV-infected friends progressively lost body fat and muscle -- and, ultimately, their lives.

"Either I have to do something," Vergel thought, "or I'll be the next one." Then he found steroids.

For more than a decade, Vergel has been among the chronically ill patients who take anabolic steroids -- legally -- for the same fundamental reason some athletes use them on the sly: to build up their bodies.

A storm of attention has been paid of late to illicit use of steroids among athletes, who forever want to run faster and hit balls farther. But at the same time, a quiet movement is under way to discover what legitimate role the drugs can play in mainstream medicine.'

Sep 18, 2016

Is curcumin an essential supplement? What can it do for your joints and why should you consider using it?

Check out The Physique Formula Curcumin

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The Benefits Of Curcumin Use


Studies demonstrate curcumins unique ability to inhibit or slow down protein breakdown after trauma, bed rest or injury. Even more exciting studies show that curcumins benefits extend to cachexia which is muscle wasting from chronic diseases such as cancer or bedridden elderly people. Found in the turmeric root, this extract can also support cognitive and overall health since it passes the blood-brain barrier.

Much of curcumins benefits are talked about for its antioxidant benefits but there are other, perhaps, larger benefits that we're going to get into.

Curcumin and joint pain

Studies on curcumin and exercise show a reduction in exercise induced inflammation and other markers of muscle damage. It does so while also boosting exercise recovery. For athletes or hard training individuals, it appears that curcumin supplements can prevent muscle breakdown while increasing muscle recovery which are both essential for building lean muscle tissue, gaining strength and increasing endurance.

Out of control inflammation is linked to a variety of diseases including cancer and diabetes. Not to mention the fact that our typical diets increase inflammation as well. Curcumin supplementation has been show to block two major inflammatory pathways, Tnf-a and NF-kB. Curcumin also may act similarly to aspirin to both prevent and reduce inflammatory signals at the COX2 pathway. Further research on curcumin and joint pain show that not only did subjects experience less joint pain but they also reported less joint discomfort which is important for resuming daily activities.

So that's less joint pain and less discomfort which means you can potentially get back to activity levels sooner.

German research in rats found that curcumin may also lower intestinal inflammation and strengthen your intestinal wall. Considering that inflammatory bowel syndrome is so prevalent today, curcumin should be considered as an adjunct method for reducing pain.


Sep 7, 2016

We're talking Metabolic Flexibility, Reverse Dieting and hypertrohopy training with Dr. Mike.T.Nelson.

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Let's about about insulin really quick

The terms insulin resistance and insulin sensitivity get thrown around online a lot these days when it comes to weight loss. No one ever stops to actually explain the difference between the terms and importance that they both play in your physique and health goals.

Your insulin health describes the balance of the hormone insulin and the role it plays in what you eat, when you eat and your overall hormonal health. Insulin, to a large degree, is a “mother” hormone of the body and it’s the first hormone that should be addressed when fat loss, muscle gain or health improvements are needed since insulin health controls your fat burning potential and energy levels.

Insulin is a hormone produced in the pancreas after you eat any food but primarily after you eat carbohydrates. After you ingest a carbohydrate food, like sweet potatoes or even simple sugars, those carbohydrates are absorbed by the body and your blood sugar aka blood glucose, rises. Insulin is released to help your body process the blood sugar. A lean and healthy body can absorb the blood sugar into muscle cells which are then used for energy. That’s an INSULIN SENSITIVE cell. Exercise also temporarily raises your insulin sensitivity.

An overweight and unhealthy individual is less impacted by the insulin which their pancreas releases and they require more insulin to be released in order to shuttle the blood sugar into the cells. As a result, more insulin and glucose is floating around the body. As a result, insulin resistance is increased which can lead to belly fat gain, elevated cortisol, high triglyceride levels, heart disease and increased inflammation. In extreme cases, type 2 diabetes will occur.

I can’t stress enough that it’s not just carbohydrate intake that leads to insulin resistant cells. While carbohydrates are the biggest factor, any food that you eat causes a varying degree of insulin response. Whey protein being one of the foods that causes insulin release. Online bloggers will incorrectly classify whey protein with carbohydrates but they are wrong. Insulin release is a TWO stage process. Whey protein only causes stage 1 insulin release. It’s the 2nd stage of insulin release that causes fat gain.

Paleo dieters and crossfit athletes wrongly assume that high fat diets blunt the insulin response of food and they are incorrect. Each cell in the human body is comprised of two layers of fat (lipids). Depending on the type of fat that you eat, the layers are either healthy or not healthy. A healthy fat layers will be more sensitive to insulin and reduce the chances to store body fat.

Sep 1, 2016

You'll be shocked to learn how training negatively impacts your testosterone levels. We look at some blood work analysis and breakdown what diet, training and supplement suggestions can be done.

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What does testosterone actually do? It's a great question to start with yet it seems like most people never truly want to know the answer. Testosterone plays multiple roles in sexuality, reproduction, muscle mass, hair growth, bone density, levels of red blood cells and improved well being. Testosterone functions the same in women as well but that seems to often get ignored.


Where does testosterone come from?

The hormone comes from cholesterol which is why a majority of men in their late 40’s deal with low testosterone because those same men are on cholesterol lowering statins. Studies have found a positive correlation between HDL cholesterol levels and free testosterone levels.


Why is testosterone so important?

Testosterone is the sexy hormone buzzword of physique, performance and longevity. Its benefits include increased muscle mass, decreased body fat, improved muscle to fat ratio, increased bone density and health and improved sexual function and vigor.  Testosterone's reputation is enhanced due to the fact that all anabolic steroids are analogs of testosterone. They all are designed off of the simple testosterone molecule.

Athletes use illegal drugs and the general public assumes that since steroids are illegal that the power of testosterone is on par with the Death Star.

As you'll learn, while testosterone is important, it is yet another piece to our complex biological puzzle.