20 Minute Fitness

By Shape

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20 Minute Fitness dives into the science and technology of today's fitness world for you. Packing need-to-know info about the latest in fitness nutrition, tech, science, and methodology every Tuesday. Stay up to date with the current fitness news and trends without taking up all your time. Find out more at 20minute.fitness.

Episode Date
Why Matteo Franceschetti Built Eight The Game Changers In Smart Sleep - 20 Minute Fitness Episode #070

This week on the 20 Minute Fitness podcast we have the founder of another Y-Combinator startup, who was not afraid to dream big and bring some real innovation to the sleep industry. Matteo Franceschetti is an Italian entrepreneur, who moved to New York a while ago and co-founded Eight Sleep in 2015. While Matteo is currently at the forefront of innovation in smart personalized sleep with Eight Sleep, he had not always been one of those with an excellent sleep routine.

Listen to today's episode and find out how Matteo shifted from being the typical worked-up entrepreneur to building a company that is determined to improve your sleep performance with cutting-edge technology!

But First A Little Surprise To Our Listeners...

The Eight guys were so kind that they didn't only share the story of their latest innovation, The Pod, but also decided to give us a promo code.  So if you're looking to improve your sleep performance and liked what you heard about The Pod, today is your lucky day.Simply head over to https://eightsleep.com/ and use the promo code 20FITNESS for $150 OFF your Pod order and enjoy a free mattress removal and Pod setup!

Three Things You Will Learn

1) Everything About The Pod From A-Z

Eight Sleep has only been around for a couple of years, but they already made a name for themselves with their amazing products. The latest of which is The Pod. The Pod is an all-in-one innovative sleep solution, a bed that adjusts its temperature throughout the night. This way enhancing the natural temperature changes in your body and improving your sleep performance. 

Press play to learn more about The Pod, how it came to be and why it's the ultimate device you should turn to for maximizing your sleep fitness!

2) Eight Sleep & Its Comprehensive Sleep Solutions

As mentioned earlier, Matteo had also struggled with sleep before, but he simple couldn't find a solution to his issues. Which is exactly why he decided to make a move, dive into the science behind sleep and build a solution himself. This is how Eight Sleep was born, the very first company that provides both comfort and data and also helps in improving the user's sleep.Today Eight has the most comprehensive sleep solutions fueled by scientific research and innovative technology. Tune in to find out more!

3) The Three Pillars Of Health & Sleep Hygiene

Health has three main pillars: nutrition, exercise and sleep. While the first two tend to be common sense. the third one, sleep, unfortunately still lacks the necessary attention. However, Matteo and the team behind Eight are determined to change this. In this week's episode, besides the story of Eight, Matteo also shares some of his great advice for improving your sleep starting from the very basics. Listen on and learn the tricks & tips of a good night sleep from consistency to what you should and shouldn't drink before bed!

Mar 22, 2019
How Technology Can Help To Measure Your Body Fat Percentage - 20 Minute Fitness Episode #069

On today's 20 Minute Fitness episode we'll dive right into a very useful and key indicator of your health & fitness, which is body fat percentage. After laying down the basis of what your body fat percentage is and why it is superior to, for instance, BMI, Charlie gets into how you can actually measure it. You'll learn about all sorts of methods, from more basics with greater margin of error to very futuristic and much more accurate ones. So press play now!

Three Things You Will Learn 

1) The Simple Ways Of Measuring Your Body Fat Percentage

If you think that body fat percentage can only be calculated with super high-tech gadgets, you're wrong. There is a method that is accessible to virtually anyone with a measuring tape and an online calculator. Simply head to a website with a calculator, such as active.com, plug in your body data and let the magic happen. Now of course the downside of this method is the element of human error.

Getting a bit more techy and stepping up on the ladder of accuracy, you can download Body Barista from the App Store. This app tracks your body composition and muscle groups through the phone's camera using a patented technology. Listen to this week's episode to learn how Body Barista works and achieves its ± 5% accuracy!

2) The Handheld Devices

There are several devices out in the market, which use more scientific techniques to calculate your body fat percentage. One of the most well-known ones is the Omron Handheld Body Fat Analyzer. This very compact and easy-to-use device uses Bioelectrical Impedance Analysis to give feedback on your body composition. While it has many advantages, like its portability and low cost, this device has also been criticized for its low accuracy. 

Another gadget that is built on a similar concept is the Skulpt Scanner. The Skulpt Scanner was founded by a neurologist at Harvard Medical School, who originally aimed at building a solution to track the progress of his patients with muscle disorders. So he built a device that uses Electrical Impedance Myography, which later on proved to be an effective method for everyday people to track their health & fitness. 

Press play and find out more about both Omron & Skulpt and which one has been found to be more effective according to users!

3) The Future Of Tracking Your Body Fat Percentage

Lastly we arrived to a device that's more technical, quite futuristic and definitely has greater accuracy. ShapeScale is a first-of-its-kind 3D scanning body scale that tracks and visualizes the user's body composition. ShapeScale uses volume and weight measurements to calculate not only your overall, but also your localized body fat percentages.

Besides the detailed and accurate feedback, you also get access to your interactive and photorealistic  3D avatar and various cool features. These include the Heat Map, which uses color coding to show where you’ve been losing fat and/or gaining muscles, and a lot more...Tune in to hear all about the technology behind ShapeScale and what other features this magical device has to offer!

Mar 14, 2019
Why Jenn Pattee Founded The Future Of Group Workouts Public Recreation - 20 Minute Fitness Episode #068

This week on the 'Why I Built This' mini series we're bringing you a local guest from San Francisco who stands really close to our hearts. Jenn Pattee, who had not always been a health & fitness professional, is the founder of Public Recreation. If someone wanted to describe Public Recreation in a few words, they would probably say 'it's a fun, entirely outdoors workout group at an affordable rate'. But the truth is that it is so much more than that...

Listen to this week's episode to hear all about Jenn's story from being a designer at Apple, to starting a real revolution in the health & fitness industry. Learn about Public Recreation, a workout group that really feels like a community!

But First Little Surprise To Our SF Listeners...

Public Recreation’s new Ferry Building location, just across the street from it, opens in 2 weeks on March 19th. They are offering an insider deal to our listeners, 3 months of unlimited classes for $90. Normally it would cost $180... So there you go! Just go to publicrecreation.com/shape to sign up. It’s only valid until March 10 though, so hop to it!

Three Things You Will Learn

1) The Benefits Of Outdoors Workouts

Exercising out in the wild can sound a bit intimidating at first. But if you are brave enough to take the first step and leave the "safe environment" that is a gym, you'll shortly see great rewards. When you're doing an outdoors workout, you gain skills and use muscles that you wouldn't necessarily be able to gain and use in the gym. Tune in to learn about the benefits outdoors workouts have and how you can hack the city to become your "free gym".

2) The Story Of Public Recreation

Jenn has one of the most exciting career stories to share. She has gone from politics to design and finally when she realized that the most important thing from her life, taking care of her health & fitness, was missing she decided to change.

Her first business in the fitness space, which was also built around outdoors training, inspired Public Recreation. However before getting to what it is today, Jenn and the team went through a number of ideas, such as 'outdoors fitness furniture design' and 'subscription for a box of outdoors workout equipment'. 

Press play to hear Jenn's story from getting chased off public spaces in San Francisco by security guards to Public Recreation!

3) Why You Won't Miss A Single Class At Public Recreation

There are so many workout groups out there and all give you kind of the same: burning some calories with a group of strangers. But there's one exception, Public Recreation. And the main difference between Public Recreation and the others is not the fact that it's outdoors, but that it's more than just a workout group. Public Recreation is a real community that won't just get you fit, but also introduce you to your local neighborhood and the people living there.

Listen on to hear how Public Recreation is using its power of community to ensure that you never press that snooze button on your alarm to skip a workout again!

Mar 07, 2019
How Technology Can Help You Swim Faster Than Ever Before - 20 Minute Fitness Episode #067

This week on the 20 Minute Fitness podcast we'll push you into the pool and take you for a swim. During the swim Charlie will introduce you to all sorts of gadgets that can coach you under water. So by the end of the episode, you'll be able to swim faster than before.Listen to this week's episode to learn about the tech that can turn you into a pro athlete in the pool!

Three Things You Will Learn 

1) How To Become A Better Swimmer At A Low Cost

Hiring a swim instructor is just like a personal trainer. Expensive and time-consuming. But luckily, there are other  cheaper solutions out there. The Finis Tempo Trainer is a waterproof device that secures beneath your swim cap and transmits an audible tempo beep. It has various modes that will help you to become a more efficient swimmer. But if you're looking for something more comprehensive that will focus on your efforts not only in, but also out of the water, MySwimPro is going to be your guy. This app, which can connect to your smart watch, will provide you with fully customized training plans and guided workouts that will ultimately improve your endurance and speed in the water.

Tune in to hear how both the Finis Tempo Trainer and MySwimPro can become trainers for swimmers of all levels!

2) Wearables That Are Made For Underwater

Normally you might be like 'Uhm, is this smartwatch waterproof?'. Well the Swimovate PoolMateHR and the Moove Now definitely are! The PoolMateHR that comes with a pod and a chest belt is designed to accurately measure your HR while in the water. The watch displays your HR in real-time, but you can get a much more detailed analysis of your swimming style and technique after you're out of the water. While PoolMateHR is purely focused on swimming, Moov's Now is a multifunctional wearable that you can also use for running, cycling and boxing. When it comes to the water, it uses 3D motion sensor technology to track and analyze your movements. Thanks to the 3D sensor technology Moov Now is able to distinguish between all 4 types of strokes and provide detailed stats on each lap you've taken.

Press play to learn how Moov Now can help you improve your turning time and optimize your breathing!

3) The First Real-Time Swim Analyzer

Seeing your HR real-time is not that outstanding, but getting feedback on your performance during the swim is. Even though we're already used to this in most other sports, like running or cycling, for some reasons there hasn't been a device developed that lets swimmers enjoy the same feature too. But this is soon to be changed by SwimAR "a holographic heads up display for swimmers that attaches to a regular pair of goggles". With SwimAR's cutting edge technology, swimmers will be able to see their performance metrics without having to get out of the water.

Listen to this week's episode to hear all about SwimAR and how it's planning to revolutionize the world of swimming. 

Feb 28, 2019
Why Julian Jagtenberg Founded Somnox A Sleep Robot - 20 Minute Fitness Episode #066

This week we have the pleasure to introduce you to a very ambitious and knowledgable young engineer from the Netherlands. Julian who knows the ins and outs of sleep has started to work on Somnox, the world's first sleep robot about 5 years ago. Today he shares all he's learnt about sleeping patterns and the reasons that cause sleeping issues during these 5 years of trying to build the best possible solution to insomnia.

Listen on to hear how a simple university project has grown into Somnox, a product that has the potential to improve the sleep of millions worldwide!

Three Things You Will Learn

1) The Development of Somnox

Julian has always been fascinated by robotics. However, the projects that he had worked on before didn't give him the full satisfaction, as he sort of felt that they had no real purpose. Therefore, he decided to build something that could tackle the issue of many people around the world, including her mom, which was insomnia. He started to work on the project with his university mates first and went through a number of iterations.

Press play and listen to the exciting evolution of Somnox from the size of a big dog to its much smaller current form of a pillow!

2) Somnox Is Not Something But Someone

The sleep industry has been booming in the past couple of years. We have seen everything from gravity blankets to sleep trackers and smart mattresses. But Somnox is definitely something new. It's the first-of-its-kind sleep robot that combines breath simulation with specific relaxing sounds to help you sleep faster, longer and better.

In today's episode you can learn about how Julian and his team are trying to increase Somnox's effectiveness by creating a feeling of affection between the user and the robot.

3) How To Tackle The World's "Sleep Crisis"

Julian believes that the increasing popularity and development of the sleep market will not slow down anytime soon. He definitely sees a stable role for Somnox in the everyday lives of people. However, he also thinks that the current state of sleeping issues is so big that it'll require a whole ecosystem of innovative companies to solve them for the long run. 
Tune in to hear about how Julian sees the future of Somnox and the sleep industry as a whole!

Feb 21, 2019
How Technology Can Introduce You To Mindfulness - 20 Minute Fitness Episode #065

Today's 20 Minute Fitness episode is all about mindfulness. After Charlie discusses the basics of mindfulness and its benefits, he'll dive into the innovations that were built to help you practice mindfulness. We'll touch upon everything from apps to wearables and even a very unique and exclusive device.

Listen to this weeks episode to discover ways of how technology can introduce you to mindfulness that you have never heard before!

Three Things You Will Learn 

1) The Not-So-Mainstream Mindfulness Apps

We all know Calm and Headspace, which might be the most dominant apps on the App Store, but not necessarily the best ones. If you're bored with the mainstream apps, try Aura. Aura is an app that focuses on reducing anxiety and improving focus and sleep. It uses Machine Learning to provide you with highly personalized daily meditation sessions and a lot more. 

If you're looking for something more exciting, Provata VR is the one for you. As the name suggests, this app uses VR to virtually transport you to magical and relaxed locations, such as beautiful beaches. Additionally, with their Apple Health integration, Provata VR also allows you to visualize the effects of meditation. It shows how your heart rate is affected and lets you optimize your sessions based on the feedback. 

Press play to learn more about these less known, but very interesting mindfulness apps!

2) Wearables That Will Help You Calm Down

Even though mindfulness is a relatively new industry, there're already a couple of impressive wearables out there. These wearables focus on reaching your inner peace. Muse, for instance, is an EEG headset that senses your brain waves and renders your brain activity into natural sounds. This way you get real-time feedback on your state of mind. 

The Spire wearable stress tracker takes a different approach of breath analysis. Spire however, is a multi-functional wearable. It also tracks things like activity and sleep and correlates these for improving your overall wellbeing.  

Listen on to learn how Muse can help you to reach a peaceful state and how Spire's comprehensiveness can aid your health journey!

3) An Exclusive Way Of Meditation

Finally, a unique meditation experience that most of us have probably not heard of before, the Somadome. The Somadome is an illuminated dome, which creates a private escape pod only available in 15 locations worldwide. It lets you drift away using a combination of color therapy and binaural beats. 

Tune in to learn more about the experience and the various guided meditation programs the Somadome offers!

Feb 14, 2019
Why Pablo Abad Built Muvr The Wearable Your Joints Need - 20 Minute Fitness Episode #064

On today's episode, we have Pablo Abad, who, just like most real engineers & scientists, has always been fascinated by inventing and building things. From hacking robots for fun in his Silicon Valley apartment, Pablo ended up drifting towards digital health with a more serious mission of helping thousands of orthopedic patients.

Today Pablo and his team stand behind an amazing concept, called Muvr, a wearable medical device and software platform that guarantees a better and smoother recovery process.

Press play to find out more about Pablo's journey from Stanford & CalTec to his personal health struggles that led to the foundation of Muvr!

Three Things You Will Learn

1) How Muvr Was Born

Living in Silicon Valley as an engineer, Pablo has recognized some great potentials in digital health. However the idea of Muvr only came about when he got involved with an organization at Stanford, called Stanford Biodesign. Listen to today's episode to learn more about how Pablo and a group of "fellows" came up with the idea of Muvr from a list of 250 needs in the health care industry! 

2) How Muvr Can Make Your Post-Surgery Recovery Smoother

Going through a surgery is not easy, especially because your journey doesn't end with leaving the hospital. For an orthopedic surgery to be successful, the patient has to follow a rigorous post-surgery physical therapy program. But unfortunately, as the experience is usually not as pleasant as expected, patients often fail to stick to their programs and end up with the feeling of dissatisfaction.

Tune in to hear how Muvr is planning to improve patients' after surgery experience and aid their better recovery process!

3) The Long-Term Vision For Muvr & Telemedicine

Muvr was only born a couple of years ago, meaning that there's still a long path ahead of the project. While the main focus of the team have been knee surgeries so far, Pablo plans to expand to other promising areas of orthopedics too, like hips and shoulders. And of course, moving into sports medicine and even VR are among the plans of the ambitious Muvr Team. 

Besides the future of Muvr, Pablo also shares his thoughts on where telemedicine will head in the future. Listen on to hear Pablo's vision for improving the health care system with tracking devices and Muvr's role in his scenario!

Feb 07, 2019
How Technology Can Bring Your Group Workouts Home - 20 Minute Fitness Episode #063

Charlie is back with an exciting and relevant topic on the 'How Technology Can Help' mini series of the 20 Minute Fitness podcast, which is streaming group workouts. The most common excuse for skipping a workout is 'I don't have time for it'. Well, good news is that after listening to this episode, you won't be able to pull this one again because we introduce you to the most convenient ways of doing a fitness class: at home. 

Press play to hear how technology can bring your group workouts home, start moving and stop making up excuses! 

Three Things You Will Learn

1) HIIT Live Or On-Demand From Your Own Living Room 

You guys have probably all heard of ClassPass before. But have you also heard of ClassPass Live? It's a relatively new service of ClassPass that offers interactive live and on-demand workout classes making it easy to tune in wherever you are. The on-demand really excels on the convenience dimension, whereas the live classes will truly make you feel like working out with a group. 

Very similar to Class Pass Live, but leaning more towards the on-demand side is Booya Fitness. Their workout library is absolutely extensive, covering everything from bootcamp to HIIT and dance classes. Listen to today's episode to find out if ClassPass Live or Booya Fitness is the one for you!

2) Do You Have a Virtual Trainer?

Gixo is a fitness app that provides very similar services to ClassPass Live & Booya Fitness, but they really level up on the live virtual classes aspect. Besides you being able to see the trainer on the other end of the app, you can enable the camera feature so the trainer will be able to see you as well. This way you'll get real-time feedback on your form from a real professional at an affordable price. 

Listen on to learn more about Gixo's virtual trainings and a lot more!

3) Race Against Thousands Around The World

Last but not least the ultimate revolutionizer of at-home spinning, Peloton. Besides providing you with the most high-tech equipment for indoor cycling, Peloton also makes sure that you get the all-around experience of a real spinning class. Live classes, performance tracking and racing against spinners worldwide. Tune in to hear what else Peloton has to offer!

Jan 31, 2019
Why Yunha Kim Built Simple Habit The Spotify For Meditation - 20 Minute Fitness Episode #062

This week on the 20 Minute Fitness podcast we've got Yunha Kim, a Duke University graduate and ex-Wall Street investment banker who's already running her second startup success story. Yunha started meditation a couple of years ago and when she realized that there was a gap in the market, she decided to fill it. This lead to the born of Simple Habit, one of the most popular meditation and mindfulness apps that is used by millions of people around the globe.

Press play to learn about Simple Habit and to get an insight into the story of a real powerhouse woman in  a leadership position!

Three Things You Will Learn

1) How Simple Habit Differs From Other Meditation Apps

Simple Habit doesn't only stand out because it's the youngest among the most popular meditation apps, but also because it introduces a whole new concept. Unlike its competitors that have a niche focus and mainly create content in-house, Simple Habit acts more like a market place. Tune in to understand how Simple Habit works and why Yunha likes to refer to is as the 'Spotify for meditation'!

2) The Story Behind Simple Habit

Yunha started off as an investment banker on Wall Street. Then one day she quit her job and founded her own company hopping into a CEO position at a very young age. This obviously came with a lot of stress, so she decided to turn to meditation to reach a more balanced and happier state of mind. However, she felt like something was missing from the market... 

Listen on to hear all about Yunha's "accidental" entrepreneurial journey and what led her to build Simple Habit!

3) Meditation Trends & Simple Habit's Mission

Distractions, stress and difficult situations are things that people have to face day-by-day. But you don't necessarily have to face them alone. Meditation provides a great solution to cope with these situations and the team behind Simple Habit wants to increasingly build on this idea. This is why one of the main goals for Simple Habit is to grow not just their content library, but also their content categories. 

Press play to get a sneak peak into how Yunha envisions the future of both meditation and Simple Habit!

Jan 24, 2019
How Technology Can Help To Stay On Track With Your Diet - 20 Minute Fitness Episode #061

On today's 20 Minute Fitness podcast episode, we're focusing on dieting and nutrition tracking. But instead of discussing specific diets or giving you "the best" advice on what you should or shouldn't eat, Charlie talks about apps and gadgets that can come real handy in your everyday life. Press play to learn 'how technology can help to stay on track with your diet'!

Three Things You Will Learn 

1) Apps For Basic Calorie & Macronutrient Tracking

Yes, yes we all know about the MyFitnessPals and LoseIts, but you can also find other, potentially better apps on the App Store. MyNetDiary Pro for example, was ranked as the #1 mobile diet app in a study conducted by the American Journal of Preventive Medicine. An area where MyNetDiary seem to excel is the accuracy of foods and their nutrient contents in their library. 

Tune in to hear about the other great features of MyNetDiary and to meet Yazio, another great nutrition tracking app!

2) It's All About Personalization

Moving to the mid-range category, we talk about apps that put the spotlight on personalization. 8Fit, which is both a workout and meal planner, uses a personal assessment when you first open the app to create your unique diet plan. This diet plan is entirely based on your personal data, health & fitness goals and activity level.
The Rise app takes this even a step further. These guys connect you with a real nutrition coach, who becomes your personal diet whisperer. Listen to this week's episode to get an insight into how virtual nutrition coaching will keep you accountable!

3) How To Hack Your Metabolism

One of the most exciting innovations in this arena that we have seen in the recent years is Lumen. Lumen is a tiny gadget that gives you real-time personalized nutrition advice based on your breath. And no, it is not magic, it's pure science. 

All you have to do is breath into the Lumen device, which, based on the concentration of the different gases in your breath, will tell what your body is currently burning - carbs or fat. Once Lumen knows what you're burning, it will also know what you should eat. Press play to learn more!

Jan 17, 2019
Why Jason Loewy Built MyMacros+ The Most Flexible Diet Tracking App - 20 Minute Fitness Episode #060

The New Year's very first 'Why I Built This' episode is here and we are bringing you Jason Loewy in it. Jason was a Computer Science major who got into professional body building after his university football career was ended by unexpected injuries. As an athlete he had to pay attention to his diet from an early age. But when it came to tracking, he simply couldn't find an app that met his expectations. So he decided to build his own. 

Listen to this week's episode to hear how Jason mixed his professional life with his true passion and turned it into MyMacros+, an app that's today ranked in the Top 10 on the App Store!

Three Things You Will Learn

1) The Journey Of MyMacros+

Jason has been an athlete since an early age, so tracking has always been a part of his life. But as a professional body builder, he had some more specific requirements when it came to tracking his macros than an 'Average Joe'. So instead of going from one trial & failure to another, he decided to take matters to his own hands.

Press play to find out how MyMacros+, an app that Jason originally built only for himself, has turned into a success story!

2) Why You Should Download MyMacors+ Instead Of Other Apps

We know that nothing is perfect. But as Jason explains, there are a couple of very fundamental issues with most nutrition tracking apps out there. Let it be the too complicated process of logging your food, the high subscription fees, or the inflexible nature of the app. Listen to this week's episode and find out why MyMacros+ could potentially be a superior choice for individuals at all levels!

3) The Future Of MyMacros+ & Nutrition Tracking

MyMacros+ was born in 2011 and although it's been growing at a constant rate since, innovation doesn't stop. This is true for both the app itself and the diet tracking industry. In today's episode Jason and Martin touch upon what the future holds for MyMacros+ as well as how they see the evolving trends of nutrition tracking.
Tunes in to get a sneak peak of what you can expect to see in 2019 when you press the MyMacros+ icon on your phone!

Jan 10, 2019
How Technology Can Help To Improve Your Sleep Quality - 20 Minute Fitness Episode #059

New Year, new episode on the 'How Technology Can Help' mini series of the 20 Minute Fitness podcast. This week Charlie brings some great tech products and services that can put you on track for a year of great night sleep. 

If you've ever struggled with insomnia or sleep deprivation, this is your episode! Listen on to learn how to overcome the struggles of bad sleep!

Three Things You Will Learn 

1) How Different Apps Can Make You Sleep Better

Although using your phone before going to bed is generally a bad habit, there are certain apps that are exceptions. The Sleep Cycle app for instance will aid your good night sleep by tracking your sleep cycles and waking you up while you're at the appropriate sleep stage. Whereas Calm is taking a different approach and uses meditation and breath technique coaching as means to improve your sleep quality.

Find out more about these apps and their various features from this week's episode!

2) The Gadgets Of Your Dreams

Of course the wearables market has something to offer in the sleep department as well. The Oura Ring is the ultimate solution for accurate and fashionable sleep tracking. The ring and the Oura app will provide you with comprehensive data and sleep analysis, including your sleep efficiency, sleep disturbances and a lot more. 

However, if you're not a big fan of wearables and mainly struggle with falling asleep and waking up, the Phillips Somneo Sleep & Wake-Up light should get on your shopping list instead. These lights will ensure that you fall asleep easier and wake up more naturally by stimulating sunrises & sunsets. Press play to find out why natural lighting is better and hear about others' experiences with Somneo!

3) The Smartest Bed Accessories
What would a smart home be without a smart bed?

Thankfully we don't have to find out as innovations like the Somnox Sleep robot will quickly turn your average bed into one that fits in our 21st century lifestyles. However Somnox's new gadget doesn't only sound cool, but is actually super useful. It packs almost all the features that the previously mentioned products have into a pillow form that will quickly become your favorite sleep buddy.

Finally finishing off with the basis of a good quality sleep, the mattress. They might be a bigger investment, but the Eight Smart Mattresses will definitely ensure your comfort with their top foam quality and also use their built-in sensors to provide feedback on your sleep. Tune in to learn how Somnox will help you feel great when waking up and what factors do the Eight Mattresses track!

Jan 03, 2019
Why Gene Gurkoff Built An App That Makes You Run For A Good Cause - 20 Minute Fitness Episode #058

This week we're back with a new episode on the 'Why I Built This' mini series, where Gene Gurkoff, a Harvard Law School graduate explains why he decided to quit being a lawyer to build his own app. The proud founder of Charity Miles talks us through his not-always-smooth journey and the powerful impact of Charity Miles that gives him hope day-by-day. 

Press play to hear all about a Wall Street lawyer's crazy entrepreneurial journey and how he has finally found his passion in life, an app through which he makes a real impact on everyday people's lives!

Three Things You Will Learn

1) The Story Of Charity Miles's Foundation

Gene started off his career as a lawyer on Wall Street and while he did enjoy it, he always felt the entrepreneurial spirit in himself. After two not-so-successful businesses he was about to give up on his dreams and go back to the law office when the idea of Charity Miles was born. Listen to this week's episode to hear why Gene knew that Charity Miles was 'the one' and what kept him going even during hard times!

2) What The Real Value Of Charity Miles Is

For every step you take you can donate a certain amount of money to your chosen charity. This is an amazing cause in itself, but according to Gene, this is not the most impactful outcome of Charity Miles. The strong community and the way Charity Miles is able to influence each user's life in a positive way carry much greater value. Tune in to find out more!

3) Behind The Scenes Of Charity Miles

Charity Miles is not just a simple app. It's a multi-sided platform that depends not only on the users, but also on corporate sponsors and the charities where your donations go. From today's episode you can learn more about the back-end of Charity Miles and how Gene was able to use his previous career and experiences to develop the app.

Dec 27, 2018
How Technology Can Help To Train For Your Next Marathon - 20 Minute Fitness Episode #057

So press play now to make the most out of your next run!If your New Year's resolution involves the word marathon, we've got you covered! Because on this week's episode we introduce you to all the 'tech hacks' that can aid your training for the big race day. Whether you're getting ready for your first run or you are a marathon veteran, Charlie has something for you.

Three Things You Will Learn 

1) Which Are The Best Free Tools For Running Tips

Thanks to technology, we don't only have expensive gadgets but also a number of free / low-cost resources available. There are plenty of great blogs out there that will guide you through your marathon prep with advice on diet, the perfect race attire and a lot more. Listen to this week's episode to hear which blogs should get on your reading list!

2) Top Apps To Improve Your Running Technique

Of course we are all familiar with the more mainstream running apps, like Strava and MapMyRun. However, you can find many more hidden gems on the app store, which will actually give you better insights, feedback and guidance throughout your training. 

Some apps are really keen to track your impact and cadence to maximize your running efficiency. Other apps, like Aaptiv, put more emphasis on personalized training plans. Press play to learn what apps are out there and which approach seems to be the way to go!

3) Wearables That Will Become Your Virtual Running Coaches

The wearables market is striving, so the possibilities for gadgets that you can call for help when training for a marathon are becoming endless. However, most of these wearables have different focus areas so it really depends on your goals which one you should go for.

The Lumo Run for instance aims to perfect your running technique, whereas Polar's Stride Sensor is more keen on optimal pacing. And taking it to the next level, besides all the same measurements, the Vi headphones also provide personalized real-time coaching. Tune in to learn more about the best running wearables!

Dec 20, 2018
Why Allen Chen Built Fitbod The Smartest Strength Workout App - 20 Minute Fitness Episode #056

This week we're bringing you the second episode of our 'Why I Built This' mini-series on the 20 Minute Fitness Podcast. Having Allen Chen on the show, who is the Co-Founder & CEO of Fitbod, we talk about how Allen has built Fitbod with one of his college best friends, what Fitbod really is and how it works, and where the Fit-tech industry is heading. 

Listen on to learn about Allen's journey from Wall Street to an office located at the back of a gym in downtown San Francisco and why he thinks Fitbod is at the forefront of innovation in the fitness world!

Three Things You Will Learn

1) How A Portfolio Optimization Strategist From Wall Street Built A Successful Workout App

Are you in finance, but want to make a career jump into health & fitness? It's not impossible! Allen was actually going to build his career at a hedge fund on Wall Street but instead he decided to build a smart strength workout app, Fitbod. On this week's episode you can learn interesting things about how he was able to utilize his skills from finance to create Fitbod. 

2) What Fitbod Is, How Its First Version Looked Like And How It Works Now

A precise AI-powered recommendation platform for strength training packed into a little IOS app is what Fitbod is today. However, it started off as a much more simple idea that Allen and his Co-Founder created to tackle the issues they were facing at the gym. Press play to hear how Fitbod worked when it first launched on the App Store and how it has improved ever since!

3) The Upcoming Trends In Fit-Tech

Going beyond Allen's journey with Fitbod, we also take a look at the direction the fit-tech industry is headed. After we have learned to master the tracking of data, it's time to process it and provide actionable recommendations to users. Tune in to learn more about Allen's vision for health & fitness innovation and why he thinks Fitbod is at the forefront of it! 

Dec 13, 2018
How Smart Clothing Can Help You To Get In Shape - 20 Minute Fitness Episode #055

On this episode of 20 Minute Fitness we're giving you a snapshot of a still fairly new subcategory of wearables, connected clothing. Charlie will start off by discussing some predictions about the future of the connected clothes market. Then, most importantly, he will talk us through how various pieces of smart apparel can help you reach your fitness goals more effectively. 

Tune in to learn about exciting brands and how their innovative active wear will get you in shape!

Three Things You Will Learn 

1) What The Fitness Benefits Are Of Smart Clothing By Under Armour

Under Armour is a well-known brand among all health & fitness enthusiasts. But what might not be common sense for everyone is that they have entered the fit-tech space as well. Listen to this week's episode to find out what smart clothing you can get with the Under Armour logo, and of course how they will help you to get in shape!

2) Wearables For Mastering Your Running Technique

Running is definitely one of the best cardio workouts, but to ensure its effectiveness, you really have to master your form. OMsignal and Sensoria are two brands out there who have also realized this. Although their smart apparel are very distinct, both of these brands are driven by the same goal. And this is to help you master your running technique and in turn minimize the risk of injuries and maximize results.

Press play to learn about the different approaches the two brands take to reach this goal. In particular, how OMSignal's connected bras use breath analysis to improve your running technique. And how Sensoria's smart socks and anklet capture data while running to provide you with recommendations.

3) A Virtual Personal Trainer Built Into Your Gym Clothes

Finally reaching the 'wow' category, Athos is definitely a name you should know about. To overcome the boundaries of high personal trainer costs and to ensure extremely accurate performance tracking, the Athos guys have created active wear with built-in sensors.

From today's episode you can get an insight into how the Athos connected shirts and leggings work and whether they live up to their nearly $700 price tag. 

Dec 06, 2018
Why Tim Peck Built Call9 A Platform That Reinvents The 911 System - 20 Minute Fitness Episode #054

We're back again with a new episode on the 20 Minute Fitness podcast, but not just any episode. Today marks one of the most exciting milestones in the history of 20 Minute Fitness. We're bringing you the very first episode of 'Why I Built This', a mini series introducing innovations that are revolutionizing the health & fitness industry and of course the master minds behind them.

On our first episode we had the pleasure to sit down with Tim Peck, who left his Chief Resident position at Harvard Medical School and moved to Silicon Valley to build Call9 (https://www.call9.com/), a platform that can reinvent the 911 system. Although most people thought he “lost his sanity” at that time, Tim has proved all of them wrong. Call9 has already delivered life-changing care to over 3,500 patients and this is just the beginning.

Stay with us to hear about Tim's journey and how Call9 is making a massive impact on the Emergency Care system in the US!

Three Things You Will Learn

1) How Call9 Works And Why It Is So Extraordinary

The systems of Emergency Care and Nursing Homes are fundamentally broken. These broken systems don't only result in extreme expenses, but on the most serious end they can also cost lives. Although many might have recognized the issue before, Tim was the very first one, who was brave enough to actually act upon it.

Listen to the interview to learn about the shortcomings of Emergency Care and Nursing Homes and how Call9 provides a solution to overcome them!

2) Tim's Journey From Harvard Medical School To The Silicon Valley And Living In a Nursing Home

Building such a radical innovation takes time and, of course comes with sacrifices. Back in 2015, Tim quit his job, moved to the Silicon Valley and decided to dedicate his life to Call9 and a greater good. Press play to hear about his journey including things, like living in a nursing home for 3 months.

3) The Future of Call9 & The Way Tim Predicts Healthcare To Change

Call9 has already reached amazing milestones and has proven to be a solution to the issues Nursing Homes are facing with Emergency Care patients. But it still has a really long way ahead with amazing potentials. Tune in to hear Tim's vision for Call9's future and also his predictions about the future of healthcare.

Sign the petition here to help Call9 achieve its mission & further revolutionize Emergency Care: http://www.rushact.org/#!/

Nov 29, 2018
How Technology Can Help To Improve Your Strength Training Performance - 20 Minute Fitness Episode #053

The first episode of our brand new 20 Minute Fitness Season 2 is finally here. And we're bringing you nothing less than seven amazing fitness apps & gadgets that can help improving your strength training performance. Charlie will walk us through products from 3 different categories from 'more accessible & easy to use' to the very high-tech end of the spectrum.

Listen to today's episode to learn about the benefits as well as some of the drawbacks of fit-tech innovations, like the Shape band by Atlas when it comes to strength training. And of course to find the one that will be the best for your personal goals! 

Three Things You Will Learn 

1) The Good & The Bad Of Our Top 3 Strength Training Apps

Fitbod, Gymaholic and Fitted Lifts are three amazing apps that definitely won't disappoint when it comes to weight lifting. They all share some similarities, but their key benefits are quite distinct. 

Fitbod uses AI to plan fully personalized workouts. Gymaholic's augmented reality capabilities put the focus on visualization. And Fitted Lifts is on-point in everything tracking and logging. Of course this is not all, so press play now to learn about all the great features of the three apps as well as their potential shortcomings!

2) How Fitness Trackers Can Help To Optimize Your Strength Training

There are a ton of wearable fitness trackers out there. And even though it wasn't always the case, the number of strength-training specific wearables are growing as well. It's not a surprise as technology offers an opportunity to get some amazing insights into one's performance. These insights can then be used to master your technique and ultimately reach your fitness goals more effectively.

Listen to this week's episode to find out how wearables, like Shape by Atlas, Strenx by Gymwatch, and the Beast Sensor can aid your weight training. Believe it or not, but their benefits extend beyond the gym as well.

3) Increasing Your Training Efficiency Through Improved Brain Plasticity

As you could've probably guessed, we are hitting our most high-tech "wow" category here. Halo Neuroscience is "the first headset that stimulates the part of your brain responsible for muscle movement". 

The headphones apply mild electric field to your motor cortex, which is the area in the brain that's responsible for controlling movement. In today's episode you can learn a lot more about how Halo Neuroscience really works and whether it is a device that's worth using for the everyday weight lifter or designed more for athletes. 

Nov 22, 2018
Fit-Tech Season Teaser - 20 Minute Fitness Episode #052

Today's episode is a very special one on the 20 Minute Fitness podcast. And the reason behind this is that we have the pleasure to finally introduce you to our very own season 2. We have been working really hard on this new season in the past couple of weeks and so hope to get you as excited as we are. Let's dive into it, shall we?

The team behind 20 Minute Fitness has decided to take the podcast into a more fit-tech, health-tech direction. Of course this doesn't mean that we will lose our general health & fitness focus, but rather that we'll take it to the next level. We'll be mixing our health & fitness topics with technology. And there are two main reasons behind this.

Reason #1: Technology is the future of health & fitness. It is revolutionizing the industry and is here for your benefit, you just have to learn how to take advantage of it. Hence, we find it important to teach our listeners about the amazing innovations born every day and show how you can benefit from these innovations to reach your health & fitness goals more effectively.

Reason #2: This is the arena we operate in with ShapeScale. This is where are expertise lie. And this is our greatest passion that we would like to share with you guys.

Season 2 - The Fit-Tech Season

Within Season 2 we are introducing not one, but two very exciting new sub-series.

How Technology Can Help Series

Series 1 is going to be our 'How Technology Can Help' series. In each episode we will set a specific and very common health & fitness goal, like losing weight, as our focus. Then we'll introduce a number of tech solutions that can help you in reaching that specific health & fitness goal in a more efficient and better way.
The main goal of this series will be to show how technology can help you along your health & fitness journey.

Why I Built This Series

Series 2 is going to be our 'Why I Built This' series. With a more entrepreneurial spill, we'll be running exclusive interviews with the founders & co-founders of the most extraordinary health-tech and fit-tech companies out there.

Unlike in the 'How Technology Can Help' series, here we'll be focusing exclusively on one amazing health & fitness innovation and the mastermind behind it in each episode. We will bring you insightful and very interesting conversations about the 'behind the scenes' of the given brand and the fundamental issues that have given rise to its products and services.

Coming up...

Before we let you press play, here's a little bit of sneak peak to get you excited.
In our first couple of episodes of the 'How Technology Can Help' series, we will be focusing on health & fitness goals, such as improving your strength training performance, training for your first marathon or getting in better shape. We'll bring you some amazing fit-tech innovations that will get you on track towards reaching these goals.

In our 'Why I Built This' series we'll be interviewing inspiring individuals, like Tim Peck, who is the Co-Founder and CEO of Call9, a health-tech company reinventing 911 and emergency care. We'll introduce you to Gene Gurkoff, who is the brain behind Charity Miles, an app that combines exercising with the amazing act of charity. And Jason Loewy will share how he built one of the most successful nutrition apps, MyMacros+, before even graduating from college.

Nov 15, 2018
How To Boost Your Metabolic Rate Part 2: Training - 20 Minute Fitness Episode #051

On this episode of 20 Minute Fitness we dig into the world of metabolism. More specifically, how can you adjust your training regime to make your body a metabolism burning machine. However, we are not just going to give you quick tips on how to spike your metabolism once in a while. This is about making your metabolism and body more efficient on the whole. So we are here to offer you advice on how you can boost your metabolic rate in the long term. 

Three Things You Will Learn 

1.) Boost Your Metabolic Rate With HIIT

Whenever we hear the term HIIT or "high-intensity interval training" it usually follows with "and you burn tons of calories." Which probably makes you wonder whether HIIT is the fairytale of calorie burning or reality. Listen to this week's episode to find out how efficient HIIT actually is in burning calories and whether it's scientifically proven. 

2.) Weight Lifting = The Key To The Ultimate Metabolism 

Like we mentioned in our previous episode about boosting your metabolic rate with nutrition, the best way to fire up your metabolism is to build it from the inside out. Which is why building lean, strong muscles via weightlifting is the best way to go. Find out how you can transform your metabolism from the inside by clicking play! 

3.) Debunking the "AfterBurn"

You may have come across this ambiguous term, but what exactly is the "afterburn"? Well, it's the referring to the heightened state of oxygen consumption post exercise. This heightened state is mostly connected to HIIT training and its magical metabolic effects. So let's dive into what the afterburn is and if this is a myth or another metabolic miracle. 

Nov 08, 2018
Completing Badwater The World's Toughest Foot Race Interview With Cory Reese - 20 Minute Fitness Episode #050

On this episode of 20 Minute Fitness we sit down with Cory Reese, an ultrarunner and author of the book 'Into The Furness'. Cory, who lives in Southern Utah with his wife and three kids, started off his running career with simple half-marathons and ended up racing in one of the hottest places in the world, Death Valley. Listen to this week's episode to find out how to train for and push through the world's toughest ultramarathon!

Three Things You Will Learn 

1.) What Motivates An Ultrarunner To Sign Up For A Race

Ultramarathons can be anywhere between 26.219 miles to 3100 miles. Which, to most of us, seem scary even by looking at these numbers. Hence, signing up for an ultra race is definitely something that needs courage and a big bucket of motivation. In our interview Cory shares some insights about his transition from marathons to ultramarathons and what makes him sign up for a new race.

2.) How To Prepare For The Toughest Race In The World

Badwater is usually referred to as 'the world's hardest ultramarathon'. It is a 135-mile long race that starts 279 feet below sea level in the Badwater Basin located in Death Valley, and ends 8360 feet above sea level at Whitney Portal. As you imagine it is a race that challenges even the toughest and most experienced runners and so it's essential to properly train your body for it. Press 'play' now for the best tips on preparing for a deathly race, like Badwater!

3.) The Key To Pushing Through An Ultra Race

During an ultramarathon you're likely to face a number of challenges. When your body is giving up but you still have a long road ahead, you need to find a way to keep yourself going. Listen to this week's episode to find out how Cory managed to overcome his struggles, like sleep deprivation, during the Badwater Ultramarathon! 

Nov 01, 2018
How To Boost Your Metabolic Rate Part 1: Nutrition - 20 Minute Fitness Episode #049

On this episode of 20 Minute Fitness we dig into the world of metabolism. More specifically how you can boost your metabolic rate in the long term. There are a lot of tips floating around the internet about eating spicy foods or drink six gallons of green tea. All promising to boost your "metabolism" and torch calories. So we are here to offer you advice on how you can boost your metabolic rate in the long term. 

Three Things You'll Learn

1.) Boost Your Metabolic Rate Starting With This

The first step to boost your metabolism is to actually understand what is. This may sound a bit boring but your metabolism had the power to change. In fact, it can change a little bit every day. So find out in this episode! 

2.) It's All About The Long-Term Burn

When it comes really kicking your metabolic rate into high gear it takes more than a few sips of caffeine or drinking ginger juice. The best way to change your metabolic rate for the long term is to start from the inside out. Essentially, the more muscle you are packing the higher your metabolic rate is. Meaning that increasing your protein intake in order to build that muscle is a top priority. Find how to make your protein work for you by clicking play! 

3.) Everyday Habits For A Fast Metabolism

Although your metabolism won't drastically change from a couple of quick fixes. You can help your metabolic rate by incorporating some easy daily habits. By adjusting your water intake and incorporating the appropriate amount of caffeine in your daily diet you can torch a few more calories. Which can add up over time! 

Oct 25, 2018
How To Power Up Your Training With These Tips Interview with Jess Martin - 20 Minute Fitness Episode #048

On this episode of 20 Minute Fitness we sit down with Jess Martin, the owner and CFO—“Chief Fitness Officer”—of Stronghorn Fitness! He made the switch to being a powerhouse personal trainer after climbing the corporate ladder for 15-years. Ditching the cubical for the kettlebells Jess now is the proud owner of one Austin's most loved training facilities. With his infectiously positive attitude, it's hard not to be inspired by this guy.  Listen on for real fitness tips, knowledge guidance, and a good dose of inspiration. 

Three Things You Will Learn 

1.) Get A Sneak Peak Into The Methods Of An Experienced Personal Trainer Jess Martin

Jess is a font of information when it comes to the best training practices to boost your well being. If you are unsure on how you should start your training or what training is best suited for your goals, Jess has an answer. Press play to find out Jess's best advice for reaching your goals. 

2.) Learn What's So Special About Kettlebells

Jess's Stronghorn Fitness is 'Austin's only kettlebell based fitness solution. Most of us might be quite familiar with kettlebells already in a sense that it's a pretty common tool at every gym. But do you actually know what's so special about them?  You can find out in today's episode, where Jess shares why they have decided to tailor their workouts to kettlebells. 

3.) How To Keep Your Momentum Moving
Everyone has signed up for a class or maybe even a couple and told themselves this is the time fitness is going to stick. However, rarely do we find ourselves six-months later still sticking to that same routine. Jess gives us some advice on how to stay consistent and how to approach training that sticks. Listen to the episode to hear his advice and find out what he means by 'earn your shower every day'!

Oct 18, 2018
Which One Is The Best Cycling Class: Flywheel, SoulCycle or Peloton - 20 Minute Fitness Episode #047

On this episode of 20 Minute Fitness Lesley and Lilla will discuss a hot topic. They'll dive into the next generation of spinning and share their personal experiences. Do these "high-tech" boutique classes really live up to their hype? 

Three Things You Will Learn

1.) Can You Get On the Flywheel Leaderboard?

First up on the list is Flywheel. The spinning studio that is famous for its intense workouts, pro instructors, and heated competitions. This reputation definitely set Lesley's and Lilla's expectations high. While the facility and service did impress both of them, they were still not sure if they'd go back for a second round. Why? Maybe they didn't make the leaderboard? Listen to our episode and find out now!

2.) Is SoulCycle Worth The Hype

SoulCycle, the brand that is behind the whole spinning revolution, has a different kind of standing in people's eyes. Their loyal base of spinners would probably swear their lives on SoulCycle's amazing classes. Whereas to others, it may seem more like a 'status symbol' that people are doing just for the sake of having fun rather than burning calories. Which group do you think is right? Make your bets now!

3.) What It's Like To Try A Peloton Bike

The most Silicon Valley version of spinning is definitely brought to you by the Peloton bikes. Virtually joining their live NYC-based studio classes without leaving your own apartment is how they want to turn home-spinning into a social experience. Listen to Lilla sharing her experience and get a sneak peak into how high-tech those Peloton bikes really are!

Oct 11, 2018
Smashing Body Type Barriers & Owning Your Body Interview with Jessamyn Stanley - 20 Minute Fitness Episode #046

On this episode of 20 Minute Fitness we have the amazing chance to sit down with the Jessamyn Stanley!

She is a yogi who breaks all the stereotypes, has built a life as an internationally recognized yoga teacher and award-winning Instagram star by combining a deep understanding for yoga with a willingness to share her personal struggles in a way that touches everyone who comes to know her.

Now she brings her body-positive, emotionally uplifting approach to yoga in her book Every Body Yoga that will help every reader discover the power of yoga and how to weave it seamlessly into his or her life.

Three Things You Will Learn 

1.) How Jessamyn Stanley Is Transforming Fitness

Although Jessamyn is focused on the practice of yoga, she is also using her social platform and love of the practice to make waves in the fitness community. Jessamyn is making strides to disrupt the "norms" of the fitness industry by demonstrating that yoga (and fitness in general) applies to a massive array of body types. 

2.) Why Fitness Is More Than Skin Deep 

Stanley practices and teaches high-energy Vinyasa-flow yoga, an athletic style of yoga that strings various poses together to create a sequence. Her classes provide a body-positive approach that focuses on how the body feels vs. how it looks, a technique she developed through her own personal practice.

3.) What Changing Your Perspective Does 

Listen to what Jessamyn has to say about the wonders of changing your perspective can do. Plus, the surprising tip to accepting your own fitness path.  

Oct 04, 2018
Surprising Ways Recreational Drugs Effect Fitness - 20 Minute Fitness Episode #045

On this episode of 20 Minute Fitness Charlie guides us through the various effects recreational drugs have on our health, fitness and everyday lives. He discusses the thoughts and experiences of athletes as well as the findings of scientific studies on the most popular drugs. 

Three Things You Will Learn

1.) What Happens To Your Body When You Frequently Consume Alcohol 

Frequent alcohol consumption can decrease your body's ability to absorb water, which can lead to dehydration. A previous study has found that if you're more than 2% dehydrated, your workout performance is going to drop. So why do we hear it all the time that 'a daily glass of red wine is good for you' ? Click on the play button to find out now!

2.) The Controversial Opinions About The Effects Of Marijuana On Our Health & Fitness

According to scientific papers, long-term use of marijuana has negative effects both on your mental and physical health. Firstly, it often leads to lower levels of intrinsic motivation, which is an absolute key when working towards a health & fitness goal. And secondly, it can also lower your exercise endurance. Listen to the episode now to find out what athletes think!

3.) How Higher Class Drugs Affect Our Health, Fitness And General Wellbeing

A class A drug, cocaine has been found to have short-term effects, like improved reaction time and alertness. However, when looking at the long-term negative consequences of the drug's usage, it's clear that they massively outweigh these short term effects. From today's episode you can learn more about how cocaine and ecstasy can damage your health & wellbeing in the long run.

Sep 27, 2018
Simple, Easy Guide To Mindful Eating Interview with Megrette Fletcher - 20 Minute Fitness Episode #044

On this episode of 20 Minute Fitness we had a fantastic time talking with Megrette Fletcher, a professional in the space of mindful eating and professional counseling for type-two diabetics. Megrette is a great source of information when it comes to breaking down what it means to "mindfully eat". 

Three Things You Will Learn 

1.) Breaking Down The Basics of Mindful Eating

"Mindfulness" is one of those words that you hear but you may not know exactly what it is or what it means. In our interview with Megrette we break down what it means to mindful in relation to the way we eat food. Find out the basics by clicking play!

2.) Bridging The Gap of Your Relationship With Food

The way our culture currently views food has changed enormously over the past few hundred years. With the introduction of fad dieting to the idea of creating food for mass consumption. We are long ways away from the farm to table basics. However, with the practice of mindful eating, you can change your relationship with food to one that's about taking care of your body! 

3.) How To Practice Mindful Eating In Your Daily Life

So how can you actually practice mindful eating in your everyday life? Well, there are a few simple tips that you use daily that will set you up to have a more mindful diet. Listen to what Megrette says to find out more. 

Sep 20, 2018
How To Find The Key To Motivation Interview with Jeff Haden - 20 Minute Fitness Episode #043

On this episode of 20 Minute Fitness we sat down to chat with Jeff Haden! As popular Inc.com columnist Jeff Haden writes his new book 'The Motivation Myth' to debunk the idea that one strike of motivation leads to success.

Three Things You Will Learn

1.) Busting The Myth Of Motivation with Jeff Haden

Motivation is a little more complex than just feeling motivated and getting things done. In fact, Jeff talks about how motivation is the result of success. Find out how big or small successes can be the source of your motivation in this episode!

2.) How To Make Motivation A Habit

One of the surprising ways Jeff has to hack motivation is by making it a habit. By implementing a simple rewards system you can reap the benefits of a consistently motivated environment.

3.) Sustaining Motivation and Momentum

We all know that motivation is an amazing source of momentum that can keep a project or goal moving forward. Find out how to sustain it by listening to Jeff's tips on creating a habitually motivated work flow.

Sep 13, 2018
Meat Vs. Plant: Find Which Is The Best Protein — 20 Minute Fitness #042

On this episode of 20 Minute Fitness Charlie discusses the heated topic of the best protein source. Is it meat or plants that fuel your body with the necessary micronutrients and amino acids?

Three Things You Will Learn

1.) Which Protein Is Better For Your Body's General Functioning

In the past couple of years we have seen an growing trend of reducing meat from our diet. A change that has been kicked off by the claims around red meat increasing the risk of various diseases. Cutting meat means that you need to look for other sources of protein to keep your nutrient needs satisfied. But can you really replace animal-based protein with plant-based protein? Listen to our episode to find out which protein contains more of the amino acids your body needs!

2.) Meat Vs Plants For Reaching Your Fitness Goals

Maintaining and building muscle mass is a job you have to take seriously. If your fitness goal is to gain lean mass, you need to provide your body with full support of consuming the right macronutrients. Which type of protein do you think will aid your fitness progress the most? Click 'play' now to find out!

3.) Health Benefits Of Various Protein Sources

Animal-based and plant-based protein are packed with different micronutrients. In this week's episode we'll talk about the micronutrient content of both protein sources. You'll learn about the roles of various micronutrients and also get some on-point tips on the ideal ways of sourcing your protein for maximum health benefits.

Sep 06, 2018
Creating Indestructible Clothing for Extreme Sports — Interview with David Wood — 20 Minute Fitness #041

On this week's episode of 20 Minute Fitness we had the amazing chance with David Wood a Marine Corp Veteran and founder of Virtus Outdoor Tactical Gear. We talk with David about his history of being in the Marines and how that has shaped his relationship with fitness. Along with how his service in the Marines and heavy interest in extreme sports lead him to create Virtus, his own tactical clothing company. While on the topic of extreme sports, David tells us about some of his most intense stories from the adventures abroad.

20 Minute Fitness #039

Three Things You'll Learn

1.) How Marine Training Shapes An Athlete

As I'm sure many of you can guess Marine training is no joke. The sheer mental stamina to survive in such extreme conditions is mind-boggling. David shares with us some of the techniques he has used. So you can be a couple of steps closer to being mentally tough like a Marine.

2.) What It Takes To Make Quality Gear

David also chats about his company, Virtus. A specialized clothing line made to last and perform even in the most extreme weather and elements. Virtus clothing is crafted with Patented Engineered Fabric called Virtex. Which is a highly durable material that has unparalleled performance. The people over at Virtus were kind enough to treat our listeners to 20% off all nonsale items and bundles with the code 20MINFITNESS.

Also, check out episode #032: This Is How You Overcome Your Fears & Become A Great Athlete (interview with Simon Marshall)

3.) Stories From The World of Extreme Sports

One of the main sources of inspiration behind Virtus is David's own passion for extreme sports. David has been a long-time adventurer.  He shares some amazing stories like the time he found himself scuba diving in a hurricane. To hear the rest of the story, listen in on this episode!

Aug 22, 2018
Everything You Need To Know About Hormones & Fitness — 20 Minute Fitness #040

On this episode of 20 Minute Fitness Charlie takes a look at a number of hormones and their effects on our body’s health and fitness. Hormones play a part in a number of physiological reactions in the body including energy metabolism, tissue growth, and hydration levels, so we can begin to see how important they really are.

So sit back, relax and enjoy this deep dive into hormones.

20 Minute Fitness #039

Three Things You Will Learn

1.) Deciphering The Difference of Hormones

We first discuss the 3 major classifications of hormones, those being steroids, peptides, and amines before moving onto looking at a few hormones in more depth.

2.) Cracking The Code Of Testosterone

Testosterone is most frequently associated with men and many “gym bros” will tell you that the more testosterone you have the more muscle you can gain. Although it is true that testosterone is responsible for muscle protein resynthesis and the repair of damaged muscle tissue as seen in the study Effect of testosterone on muscle mass and muscle protein synthesis, it is not the full story.

Charles R Drew published a study of the effects of testosterone on healthy young men. They found higher testosterone levels did lead to increased muscle mass but not nearly as much as one might expect. In fact, a statistically significant increase in muscle growth was not actually seen until testosterone levels were 20-30% above the normal range.

3.) Hacking Your Adrenaline

We also take a look at adrenaline and how this hormone when secreted into the bloodstream can heighten our abilities by expanding our blood vessels. This then allows more blood to run to the brain increasing alertness. Finally, we discuss cortisol, human growth hormone (HGH) and Oestrogen ad we look at the various effects these hormones have on our health and fitness.

More on 20minutes.fitness!

Aug 15, 2018
How To Unlock Your Physical Limits Interview with Jennifer Pharr Davis — 20 Minute Fitness #039

On this episode of 20 Minute Fitness we had the amazing opportunity to chat with ultra trail runner, Jennifer Davis! In 2011, Jennifer covered the 2,185-mile Appalachian Trail in forty-six days, eleven hours, and twenty minutes, maintaining a remarkable average of forty-seven miles per day. By doing this, she claimed the overall (male or female) fastest known time on the “A.T.” and became the first woman to set the mark.

She has recently come out with a book accurately titled 'The Pursuit of Endurance'. Where Jennifer reveals the secrets and habits behind endurance as she chronicles her incredible accomplishments in the world of endurance hiking, backpacking, and trail running.

20 Minute Fitness #039

Three Things You Will Learn

1.) How To Train To Run 45 Miles A Day For 40 Days

We are 99% positive Jennifer Pharr Davis is superhuman. Running the unrelenting path of the Appalachian Trail in 46 days is nothing short of spectacular. However, she didn't get there without training. Listen in on she prepared for such a grueling trek.

The Best Hiking Apps To Use This Weekend

2.) How To Beat The Odds and Finish The Appalachian Trail

Only about 1 in 4 hikers actually finish their attempt of the Appalachian Trail. Find out how you can beat the odds and prepare yourself to finish and enjoy your time on the trail!

3.) Find Out The Best Advice This Running Pro Has Received

Having trained and done many years of trail running, hiking, and adventuring Jennifer has seen the many sides of trail running. Listen to what the best advice she has received in her career running through the wild.

Extended Interview with Jennifer Phar Davis

45-Minute Interview With Jennifer Pharr Davis

We are very excited to announce we have partnered with Breaker, the social podcasting app! We will be releasing exclusive content to Breaker, starting off with an extended 45-minute interview with Jennifer! You can find this exclusive episode here or click the Breaker icon below.
Extended Breaker Interview Jennifer Pharr Davis

Three Extra Things You Will Learn In The Extended Interview

1.) Where Are The Best National Park Hikes In The US

In this extended interview, Jennifer reveals the best-hidden hiking spots across the United States. Having hiked in every single state, she may just be the best person to ask.

2.) World Hiker's Favorite Trails Globally

She also reveals her favorite trails globally, including a hidden Icelandic hike that can't be missed.

3.) Backpacking With Two Babies And Husband

Included in this episode is Jennifer recounting the time she, her husband, and two little children embarked on 1,175 miles of North Carolina hiking on the Mountain to Sea Trail. If you would like to hear how infants, a marriage, and a rural hiking trail mix, listen on!

Aug 08, 2018
Weight Loss Tips For On The Go and Traveling — 20 Minute Fitness #038

On this week's episode of 20 Minute Fitness we welcome a new addition to our team, Lilla! Both Lilla and Lesley sit down to talk about the ways that you can keep the weight off while traveling. A common pitfall that many of us run into is losing all of our fitness progress while on holiday so listen on for some helpful weight loss tips for your next vacation.

20 Minute Fitness #038

Three Things You Will Learn

1.) How To Train Without The Gym

Making it to the gym while you are traveling or on vacation sometimes just isn't an option. Either you don't have access to a gym or your schedule just doesn't allow for it. Lilla brings up some of her HIIT favorite apps to bring on the road with her. Why HIIT? It provides the benefits of a high-intensity workout in a short period of time. Plus, HIIT is known to have lasting calorie burning effects long after you finished your training session. A win all around. For Lilla's top HIIT App picks click here.

2.) Making Your Fitness Routine Part Of Your Vacation

However, if carving out time for your fitness routine isn't in the cards for this trip or vacation Lesley likes to involve fun fitness activities into the travel plans. Utilizing local trails and hikes is a great way to get moving while still exploring. Also, you can check out her top picks for hiking apps to see where the locals hike and hidden adventures here.

3.) How Using Your Phone or Hand Can Keep The Calories Down

It's a huge bummer to come back from traveling and realized that you may have lost some of your progress. However, this is something that easily avoidable! With the use of apps like Noom with real-life integrated support, it's easy to adjust your diet while on vacation. Plus, Lilla also has the great tip of using your hand for measurement to practice mindful eating while on the go. You can find a full description on how to do just that here.

Thank You To Our Sponsor!

This episode of 20 Minute Fitness is brought to you by Care/Of Vitamins! Care/Of is a monthly subscription vitamin service made from effective, quality ingredients personally tailored to your exact needs. Care/Of's fun online quiz makes it so easy to figure out what vitamins and supplements you need! Your subscription box includes individually wrapped packets for easy grab and go and you'll receive your 30-day supply right to your door.

For 25% off your first month of personalized Care/Of vitamins, visit takecareof.com and enter code 20FIT.

20 Minute Fitness $1300 Fitness Gear Giveaway

This summer the 20 Minute Fitness Podcast is putting on summer giveaway! With 14 amazing brands on board, we are so excited to share some of our favorite fitness gear with our amazing audience! From fresh gym gear to exciting newly released tech to new kicks, this giveaway is set to power your summer workout. To enter simply review our podcast on iTunes and send a screenshot of that review to podcast@20minute.fitness. Couldn’t be easier! If you need a little how-to feel free to follow these instructions!

Jul 31, 2018
Can Clean Meat Change The World? Interview with Paul Shapiro — 20 Minute Fitness #037

20 Minute Fitness #037

In this week's episode of 20 Minute Fitness we had the fantastic chance to sit down with clean meat expert, Paul Shapiro!

Paul is a big supporter of the 'Clean Meat' movement and is absolutely chalked full of great information about this new frontier of lab-grown meat.  Shapiro is a four-time TEDx speaker and long-time leader in food sustainability. Shapiro has published hundreds of articles in publications ranging from daily newspapers to academic journals.

Clean Meat

Three Things That You Will Learn

1.) What Is Clean Meat?

Clean meat is the name penned for lab-grown meat that is grown from the cell of animals to create actual meat without the slaughter of animals.

2.) Can Clean Meat Be Healthier Than Conventional Meat?

Lab-grown meat is made in a process without the removal of organs or waste, meaning that clean meat is at a much lower risk of containing harmful food-borne viruses.  Also, meat grown in this way has much less impact on the environment! Find out more from Paul himself in this episode!

3.) What's The Response To The Skeptics?

Listen to Paul's insightful response to those who say that the production of Clean Meat may be unethical. His response may surprise you!

Also check out "Secrets of Notorious “SuperFoods”: Myths and Facts" on our blog!

Thank You To Our Sponsor!

Big thanks to Green Chef! Green Chef is a USDA certified organic company that includes everything you need to easily cook delicious meals that you can feel good about.  With Green Chef, it’s easy to maintain a specialty diet and enjoy exciting new options. Meals plans include Paleo, Vegan, Vegetarian, Keto, Gluten-Free, Omnivore, and Carnivore. Green Chef thinks dinner should be planned around your life, not the other way around. Let Green Chef do the meal planning, grocery shopping, and most of the prep for you week after week.

Get $50 off your first box of Green Chef by going to www.greenchef.us/20fit

Full show notes are — as always — available on our website at 20minute.fitness!

Jul 23, 2018
Aging Well Vs. Getting Older: Interview with Jenn "JZ" Zerling — 20 Minute Fitness #036

On this week's episode of 20 Minute Fitness we have a very exciting guest, Jenn "JZ" Zerling! She is the author of Breaking the Chains of Obesity: 107 Tools and an Age Management expert. She also has a fantastic podcast called Fit Because! We had the pleasure of sitting down with JZ and talking about the difference between getting older and aging well. JZ has a ton of great tips and amazing advice on how everyone can age better.

20 Minute Fitness #036

Things You Will Learn

1.) What Is The Difference Between Aging Well vs. Getting Older?

JZ being an Age Management Expert provided some great insight into how we can take charge of our aging process. Learn about the three factors that are the biggest contributors to aging well vs. feeling like you've gotten older.

2.) Why Stressing Less Could Be The Key To Losing Weight

One of those factors that we talked about above is stress. So how big of a role does stress play in our ability to lead long, healthy lives? Listen on to hear JZ's take!

3.) How Big Of A Role Do Genetics Play?

Although genetics can play a big role in the game of health, you do have the ability to work with your genetics to lead your ultimate healthy lifestyle.
Find out how in this episode! Enjoy!
Full show notes are — as always — available on our website at 20minute.fitness!

Also check out on our blog: How Your Body Changes When You Start Eating Healthy

Jul 15, 2018
Secrets of Notorious "SuperFoods": Myths and Facts — 20 Minute Fitness #035

On this week's episode of 20 Minute Fitness we are diving into the myths, legends, and facts behind "superfoods". We've all heard of them. Whether on the cover of a magazine, the label of supplement, the talk of "medical" shows like Dr. Oz. However, the question remains can foods actually be super?

Tune into to listen to a rundown of the most acclaimed superfoods from avocados, to kale, to goji, to fish. Also, find out if any of those heavy hitters live up to the hype. We go through the actual nutritional "bang for your buck" value of each food. Determining whether or not it truly deserves the title of superfood.

20 Minute Fitness #035

Three Things That You Will Learn

1.) What Categorizes a Superfood

Since a superfood is not a scientific term we had to make a little make-shift definition. Essentially, determining a superfood to be something that has off the charts nutritional value. Very scientific, we know.

2.) The "It" List of Superfoods Fame

With an idea of a superfood is in mind, we go down the heavy hitters of the superfood realm. Comparing the proposed benefits(read: snake oil) that have been touted for a couple of years now to the actual dietary value of foods like avocados and coconut water.  Also, we do get into the nitty-gritty of whether it's nutritionally worth it to choke down a kale salad. If you're interested in finding out the answer press play!

2.) The Do's and Don'ts of Making a Proper Smoothie

A little bonus topic that we thought we would throw in here is the topic of smoothies. More specifically the question of whether emulsifying your food leaves you better off. To find out the deal: are they sugar, carb-bombs or a health miracle in liquid form? Listen to get the scoop.


Full show notes are — as always — available on our website at 20minute.fitness!

Also on the Shape blog: 10 Micronutrients To Super Charge Your Fitness

Jul 06, 2018
Transformation In a Jail Cell: Coss Marte's Inspiring Story of Sheer Will - 20 Minute Fitness #034

At the age of just nineteen, Coss found himself to be a drug kingpin in Manhattan's Lower East Side. At the age of twenty-three, Coss got caught up in the law and was sentenced to seven years in prison. At the time of his sentencing, he weighed 230 pounds and was given the prognosis that he may die before his release date.

Coss Marte

In a nine by six jail cell Coss began his weight loss journey. In creating a routine of simple bodyweight only movements Coss managed to lose seventy pounds over six months. During his time in prison, he also helped other inmates lose weight as well. By the time he was released

Now that he's out of prison, Coss Marte is still working out, only not alone. He is the founder of Coss Athletics, an exercise program he markets as "prison style."

With his studio ConBody based in the same New York neighborhood he grew up, Coss has taken his training program to new heights. Also, Coss has a new book of the same name where you can learn his no BS fitness method. The only thing you need: sheer will.

Things You Will Learn

1.) A Regime That Doesn't Discriminate

A big reason why the ConBody method has experienced so much success is that it can be done by anybody. Regardless of current physical ability or economic status, the ConBody Method is as clean cut of an approach as you can get. Hear more about what Coss has to say about his own journey to fitness.

2.) Sticking With The Essentials

In all honesty, fitness has become a bit complicated. With advice ranging from working out at specific times, eating specific things, sleeping a specific amount. It's become a little...much. However, stories like Coss' have proven that sometimes you don't need all the bells and whistles. Sometimes you just need your body and the will to change it. Learn about what keeps Coss motivation up and how he turned it into an empire.

3.) Keepin' It Simple

In terms of keeping it simple, the ConBody method could not be more to the point. Find out how you can transform your body with no equipment and see results.


Full show notes are — as always — available on our website at 20minute.fitness!

Jun 28, 2018
What Is Biohacking? The Basics & Simple Tips - 20 Minute Fitness #033

You don't have a mainframe or a motherboard...so how could your body possibly be hacked? Well, biohacking isn't actually rewiring the circuits in your brain. Biohacking is the process of making changes to your lifestyle in order to ‘hack’ your body’s biology and feel at your personal best.

Really it goes along the same lines as the age-old thought of everything we put into our bodies – foods, thoughts, and movement can affect our behavior. Biohacking yourself will boost your energy levels, allows you to feel more productive and become the best possible version of yourself.

That's why in this week's episode of 20 Minute Fitness we break down some of the basics of biohacking.

Three Things You Will Learn

1.) I'm Not A Robot...So How Can I Be Hacked?

Biohacking is really just a fancy way of saying being a little extra mindful of your body. What you put into it. How much sleep you get. How you move it. It can all be "biohacked".  In this episode, we break down some of the most popular hacks used by the most popular hackers including Dave Asprey and Ben Greenfield.

2.) Sleep Like a Baby (Or A BioHacker)

Sleep. It's a fine balance between binging a series into the late hours of the night to oversleeping and feeling groggy all morning. So how do we get our sleep back in sync? Well according to some dedicated hackers and science you can get your circadian rhythm back to the norm with light! Or rather the manipulation of light. Intrigued? Listen on to find out more!

3.) It's All About The Fat

Carbs are out and fat is in. However, it turns out that this nutrition flip may not be just a trend. In fact with some heavy hitting science behind it, fat focused diets (like the Keto diet) may just be here to stay. This is considered a hack because the increase in healthy fat and the decrease in carb intake causes your body to run off a secondary form of energy. A back generator if you will. This secondary source of energy is quite the fat burner. Find out how to torch that body fat with some healthy fat in this episode!


Jun 22, 2018
Overcome Your Fears and Be a Great Athlete - With Simon Marshall - 20 Minute Fitness #032

On this week’s episode of 20 Minute Fitness we have a very exciting guest, Simon Marshall!

Simon is an expert in exercise and health with a focus on changing people’s behavior. He really is an expert because he has published over 80 scientific articles and book chapters about the science of health behavior change.

But in case scientific articles in your spare time isn’t your number one hobby Simon and his wife, wrote a book called The Brave Athlete: Calm The F**k Down and Rise To The Occasion. Essentially, it’s a guide on dissecting the feels of nerves, anxiousness, stress, whatever you want to call it and learning how to manage those feelings in a way that will help you well calm the eff down and rise to the occasion.

20 Minute Fitness #032

Find Out More About The Brave Athlete Here



We all are familiar with the jitteriness of last-minute nerves rumbling in our stomach.  Nervousness can exist on and off the track, court, or gym. However, the way that we deal with them is largely the same. In this episode, Simon talks about strategies to cope with those nerves whether they are before a big race or a big presentation.


There’s a saying that nervousness and excitement are the same emotion, it just depends on how we interpret it. Listen to Simon’s take on getting your anxiety to work in your favor! Listen on to


Everybody experiences anxiety and nerves, even the pros! Although it may seem like they have nerves of steel, they are really just like us. So how do they do it? Find out in this week’s episode!


As always full show notes are available on our website 20minute.fitness.

Jun 14, 2018
How To Set Effective Fitness Goals - 20 Minute Fitness #031

In this episode of 20-minute fitness, we discuss how to set effective fitness goals. We explore the SMART goal setting approach. This encompasses making sure your goals are Specific, Measurable, Attainable, Relevant and Timely. Also, we explore these factors in great depth and you will learn what is really meant by each letter of the acronym.

20 Minute Fitness #031

Three Things You Will Learn

1.) Being SMART Ain't That Hard

You know the saying having a specific, measurable, attainable, relevant and timely is just smart. So how can use the SMART goal setting method specifically for you? In this episode, Charlie talks about how you can tailor this method to suit your next fitness goal.

2.) Attainability, Attainability, Attainability

Like location is to realty, attainability is to goals. It's a make or break factor. A factor I am sure you know is one of the hardest components of fitness. Hear what Nike Trainer Jason Leobig has to say about keeping your accountability.

3.) The Strategy of Effective Goals

It is not only important to know how to set effective goals but it is equally as important to have strategies in place to help you stay motivated and stick to those goals. We mention a number of different factors that can help you stay on track and work towards your target.


As always full show notes are available on our website 20minute.fitness.

Jun 08, 2018
How To Harness The Power of Keto Interview with Brad Kearnes - 20 Minute Fitness #030

In the episode of 20 Minute Fitness we have a very exciting guest, Brad Kearns! Brad is a former professional triathlete and performed on the international triathlon circuit. We got to sit down with Brad and talk about his take on the Keto diet and how he his relationship with fitness has evolved being a former triathlete.

Recently, Brad has also worked with his buddy Mark Sisson to create the Primal Blueprint books and evolutionary-based diet, exercise and lifestyle movement. He and Sisson co-authored a book called Primal Endurance in January 2016. To keep the theme they also have a fantastic podcast called the Primal Blueprint Podcast, that you guys should definitely give a listen.

20 Minute Fitness #030

3 Things You Will Learn

1.) Staying Active As You Get Older

Brad being a former professional athlete has a long history of leading a highly athletic. Now, even with his professional boots hung-up, he still likes to lead a very active life. So how does he do it? Find out how Brad has still kept up with being active as he has gotten older in this episode!

2.) Adapting The Keto Diet For You

Although the Keto diet may seem like it has a strict set of rules to follow, we talk with Brad about finding the right guidelines for each person. Because there actually is some leeway when it comes to the Keto diet. Emphasis on the some. However, even a little tweak can make the whole process of being on a fully Keto diet much easier.

3.)  A Seasoned Pro's Take On The Keto Diet

If anyone was to give tips on the Keto diet it would be Brad. Having been fully Keto for the past two years and also helping head a company based on primal nutrition and health. Brad was a great source of knowledge when it came how the Keto diet can benefit your health, along with his own personal experience.


As always full show notes are available on our website 20minute.fitness.

May 31, 2018
Science Backed Tips That Will Enhance Muscle Recovery - 20 Minute Fitness #29

In this episode of 20-Minute Fitness, we expand on the subject of recovery. We first delve deep into the science of what is actually happening to our muscles during and after working out. Then move onto myth busting some popular recovery techniques.

Does science actually prove that cherries can boost your recovery? Also, we learn about the little habits that could be tripping us up. Find out all that on more in this episode!

20 Minute Fitness #029

Things You Will Learn

1.) Nailing The Basics of Recovery

The best way to figure out how to speed up recovery is to understand how your body recovers in the first place. In this episode, we break down the science of recovery. Detailing what it means to put your body under physical stress. Along with how your body cope's with it.

2.) What is Actually Proven

Everyone's got their own way of recovering whether it's foam rolling, getting protein before or after your workout, or a specific cool-down. However, what are proven methods of recovery and what aren't? We look at the studies backing or disproving the claims that cherry juice, ice baths, and compression wear have an effect on recovery.

3.) Is Something Holding You Back?

It's sad but true. Some of our daily habits could be slowing down the recovery process. However, how much are little habits like a drink with dinner really holding us back? Listen on to find out!

May 25, 2018
How Pro Runners Boost Endurance & Surpass their Physical Limits — 20 Minute Fitness #028

If you are looking to run or cycle longer and accomplish ever greater athletic achievements, then this episode is for you!

On this week's episode of 20 Minute Fitness we have a very exciting guest, Alex Hutchinson! Alex is a National award-winning journalist and you may know him as a writer for the popular runner's world column “Sweat Science”. Having competed as a middle- and long-distance runner for the Canadian national team for more than 10 years he knows a thing or two about running and how to build up stamina and endurance.

His latest book is an exploration of the science (and mysteries) of endurance. It’s called ENDURE: Mind, Body, and the Curiously Elastic Limits of Human Performance. It's a fantastic read and has a straightforward approach when it comes to looking at the studies and research regarding the elements of endurance, along with building endurance.

20 Minute Fitness #028

Things You Will Learn

1.) How To Reframe How You Think About Pain

The way we interpret signals of pain largely contributes to the way our body responds to pain. Pain tolerance is not about being numb to the pain. However, knowing how to reframe it and how to distract yourself from it. Learn about Alex's top tips on reframing the way your brain thinks about pain.

2.) Beginners Guide To Building Endurance

The tried and true method of getting better at anything is practice, practice, practice. Same is true for building endurance. Getting out there is the best way to learn. Alex also talks about is better to push through the pain or when it's best to take a break.

3.) What Endurance Means For A Seasoned Runner


Endurance is tough. It makes or brakes an athlete. See what a ten-year national team runner has to say about his relationship with endurance. Along, with what tools he keeps in his back pocket help get through even the worst training sessions.

May 19, 2018
Trying Cryotherapy: Supercooling Therapy to Heal Your Body - 20 Minute Fitness #027
On this week's episode of 20 Minute Fitness we are jumping on the trend of cryotherapy and sensory deprivation tanks. Exploring what they are, where they came from and if they actually work. Cryotherapy is essentially stepping into a booth that is cooled with gasified nitrogen. The benefits suggesting this hyper-cooling therapy activates your body's cold shock response. Unlock a trove of benefits from increased metabolism to lowered inflammation. While the sensory deprivation tank (AKA float tank) is a pod that you float in a skin temperature solution of 1,000 lbs of Epsom salt and water. All in order to achieve the sensation of weightlessness.

Just because we love our listeners so much I even tried them for myself! Hear all about my experience at the lovely Reboot Float Spa who offers both cryotherapy and float tanks, here in San Francisco. While I was at Reboot Float Spa, I also explored some other alternative therapy treatments too! Including a session in Reboot's infrared sauna.

Trying Cryotherapy: Supercooling Therapy to Heal Your Body

Three Things You Will Learn

1.) What's The Science Behind These Alternative Therapies

2.) What Being Cooled To -147 degrees Fahrenheit Actually Feels Like

When walking into the “cryo” experience it was a little intimidating. I mean it's a booth that fills with freezing mist, that's a little scary. However, it's not that bad. In fact, when stepping into the booth it was almost refreshing. I tried a beginner session of three minutes cooling down to -147 degrees. After about 2 minutes it became noticeable chilly, but nothing unbearable. What I can equate it to is standing outside waiting to get into a bar in January. So if you have ever had a horrible cold New Years then congrats, you can handle cryotherapy.

3.) If There Is Any Noticeable Benefit To All Of This?

When walking into the session I was feeling a little groggy coming down from a pretty gnarly cold. However, after the cryotherapy, my sinuses felt distinctly less congested. After that, I moved on to the infrared sauna. In 30 minutes of sitting in the sauna, I forgot I felt sick that morning. Then leaving after completing the float tank, I felt my throat feel clear and my energy was up. So, placebo or not I did feel way better after leaving.


As always full show notes are available on our website 20minute.fitness.

May 10, 2018
Vegan Fitness Nutrition Tips with Cyclist Shawn Remy - 20 Minute Fitness #026

On this week's episode of 20 Minute Fitness we sit down with amateur cyclist and avid vegan Shawn Remy! Shawn is an amateur category two cyclist based here in California or more specifically Sacramento. After being fully vegan for the past two years and pairing that with being a highly active lifestyle, Shawn was chalked full of info.

20 Minute Fitness #26 : Interview with Shawn Remy



One of the main reserves that many people have in regards to starting a vegan fitness nutrition plan is getting in the protein. Shawn sheds some light on the topic by explaining that a simple and consistent diet of veggies provides more than enough protein to sustain the body. Even a highly active once. “There’s no term for protein deficiency, it’s called starvation. If you are not getting enough protein…then you are not getting enough food. If you are eating whole foods until you feel satisfied, then you will be getting enough protein for you and a friend.” In fact, he suggests that instead of putting an emphasis on protein and “rather focus on fiber, the world would be a much healthier place.”


Traveling while trying to maintain a specific diet can be tricky, even when you don’t have food restrictions. However, one of the ways that Shawn maintains a clean and vegan diet is to research and know of restaurants that offer vegan options beforehand. With the increase in awareness and availability of vegan options in the past few years definitely makes the diet more accessible.


In this episode, Shawn also touched on some misconceptions that people may have in relation to building blocks of athletic nutrition. Such as the popularly dreaded carb. However, Shawn explains that regardless of whether he is training or having a rest day he is consuming close 800 to 1,100 grams of carbohydrates per day. In order to maintain an efficient metabolism and sustain enough energy to push through hard training sessions.


As always full show notes are available on our website 20minute.fitness.

May 03, 2018
This Is How You Track Your Training Progress Like a Boss - 20 Minute Fitness #025

Monitoring / Tracking your progress can encompass many different aspects of health and fitness. From tracking your training, whether that be in the gym or cardio workouts outside, to tracking your diet, to establishing whether you are progressing closer towards your body goal or target weight or further away from your endpoint.

In this episode of 20 Minute Fitness we discuss tracking your progress, more specifically how to track your workouts in the gym.

In this episode you'll learn:

  • Why tracking your workouts is important
  • The best apps and tools to track your sessions
  • The best wearables to log workouts
Ep 25


As always full show notes are available on our website 20minute.fitness.

Apr 27, 2018
Is Surgery the Missing Weight Loss Cure? - 20 Minute Fitness #024

About 40% of the American population can be classified as obese. According to recent research one of the best tools to combat chronic weight gain, is gastric weight loss surgery. However, the stigma surrounding weight loss surgery may be preventing people from receiving the treatment.

Things You Will Learn in This Episode

1.) Doctors Don't View As A Character Fault Obesity

Many doctors actually view obesity much like they do a disease. In that, those who suffer from obesity don't have much say about it. Meanwhile, the general public views obesity as a fault in the person's willpower or character.

2.) Weight Loss Has Proven To Be More Effective Long Term

Comparatively, large weight loss reached through crash dieting is less effective in the long term than gastric surgery.

3.) Trendy Weight Loss May Work (With Side Effects)

You may have heard of cool sculpting. The trendy "fat reduction treatment" has proven to get results. Only at the price of some serious side effects like bruising. So the question is, is it worth it?


As always full show notes are available on our website 20minute.fitness.

Apr 19, 2018
Easy Macro Tips That Will Crush Your Diet Goals - 20 Minute Fitness #023

In this episode of 20 Minute Fitness we explain how to set, monitor and stick to your macros. Setting your macros is a fundamental aspect of a successful diet plan. Purely tracking caloric intake and not paying attention to macronutrient breakdown does not give the full story. It neglects any real consideration to the nutritional value of different food groups.

Calories are not created equal. The different macronutrients (protein, carbohydrates, and fat) not only have differing numbers of calories per gram. They also have very different levels of sustenance. For example, 400 calories of cake or beer do not give the same nutritional value as chicken and vegetables.

More about macros and how to best calculate them all in this week's 20 Minute Fitness!


As always full show notes are available on our website 20minute.fitness.

Apr 12, 2018
Conquer Sleep With Biohacking & High Tech Sleep Tracking - 20 Minute Fitness #022

In this episode of 20 Minute Fitness, we further explore why getting adequate sleep tracking is so important for our bodies. We also discuss how we can effectively track and measure our sleep patterns. In doing this, we can identify any changes we need to make to our pre-bed routine in order to facilitate better sleep.


As always full show notes are available on our website 20minute.fitness.


Apr 04, 2018
Best Ways To Boost Recovery Time & Avoid Injury - 20 Minute Fitness #021

On this week's episode of 20 Minute Fitness we delve into the best ways to recover from your workouts. Recovery is a crucial part of leading a healthy lifestyle. While also being one that is often overlooked.



As always full show notes are available on our website 20minute.fitness.

Mar 29, 2018
Can You Actually Detox? - 20 Minute Fitness #020

This week we are talking about cleansing and detoxing yourself. We are diving into what toxins your body can actually accumulate; what your body already does to cleanse itself; and whether popular methods such as "juicing" or the "master cleanse" actually aid the process.


As always full show notes are available on our website 20minute.fitness.

Mar 22, 2018
Cardio Tips to Unlock Results & Boost Fitness - 20 Minute Fitness #019

On this week's episode of 20 Minute Fitness, we get to the facts about cardio. We delve into figuring out which cardio routine is best for you. Whether you are looking to lose fat quickly, gain muscle, or you are starting out on your cardio routine.

20 Minute Fitness


As always full show notes are available on our website 20minute.fitness.

Mar 14, 2018
Hacking Your Fitness Goals With Effective Goal Setting & Tracking - 20 Minute Fitness #018

On this week's podcast, we talk about the best strategies for setting your fitness goals. We all have goals. However, we often become distracted or discouraged before we reach them. So, let's explore methods on creating an effective goal. We talk about the tried and true SMART goal method. Including, breaking down the process of actually making one.


As always full show notes are available on our website 20minute.fitness.

Mar 08, 2018
How To Be Mentally Tough Like An Olympian - 20 Minute Fitness #017

On this week’s episode of 20 Minute Fitness we talk about how you can build your mental toughness. Keeping a calm and focused mind can be a major key to success. Especially when it comes to performing well as an athlete. Included in this episode, we explore how Olympians and professional athletes keep a level head with they compete.


As always full show notes are available on our website 20minute.fitness.

Feb 28, 2018
The 5 Best Supplements for Faster Muscle Gain You Need to Know - 20 Minute Fitness #016

On this week's episode of 20 Minute Fitness, Martin Kessler is the host of the show! Learn about how supplements can be the missing link in your fitness regime. He talks about the difference in protein powders. Including the benefits of using a BCAA in your diet.

As always, show notes will be made available later on 20minute.fitness.

Feb 20, 2018
MCTs? Bulletproof Coffee!? Can Ketones Transform Your Diet? - 20 Minute Fitness #015

Have you noticed new supplements like Ketone Salts, Ketone Esters, or MCTs pop-up on your grocery store shelves? Have you wondered what they are or whether they can support those following a ketogenic diet?

In this episode, our host Lesley delves into the science behind this latest fitness craze.

Show notes as always will be made available later on 20minute.fitness.

Feb 13, 2018
The Secret of Success of Fitness Influencer Gokuflex and More - 20 Minute Fitness #014

Inspiring social media fitness influencer Gokuflex (aka Matt Kido) joins us this week to talk about his fitness journey. Since Matt has always enjoyed lifting he turned it into a career! The interview includes how the YouTube fitness community inspired him to start and what motivates him today. Another topic we touch on is Matt’s experience with ShapeScale!


As always, show notes will be made available later on 20minute.fitness.

Feb 07, 2018
How to Fix Your Gut Bacteria and Lose Weight - 20 Minute Fitness #013

Recently, it has been discovered that our gut bacteria can influence our body shape and how effectively we lose body fat as well as how difficult it is to reduce stored body fat. Researchers have discovered that leaner individuals tend to have a “diverse rainforest” of species living inside them, and this community of life is known as your microbiota.

In this episode, we discuss several bacteria that have been associated with weight loss and we also delve into the lifestyle and dietary changes that individuals can make to ensure that their bodies become a habitable environment for the beneficial bacteria.


As always, show notes will be made available later on 20minute.fitness.
Jan 31, 2018
A Look at the Future of Fitness Technology - 20 Minute Fitness #012

We've just come back from Las Vegas from exhibiting ourselves with ShapeScale at CES - the largest annual consumer electronics show in the world. Charlie took some time off our booth to visit a few other health and fitness technology companies.

Charlie discovered some great tech such as an adjustable supplement shaker, a device that stimulates your metabolism to increase your daily fat burn, a crazy VR flying machine and even connected fitness garments that track just about everything! Please note, our recording environment wasn't ideal and some of the interviews may have a lot of background noise due to the noise level on the show floor.

We are very sorry for that! Anyways, noise issues aside, listen to this 20 Minute Fitness episode to see where fitness technology is going in 2018.

As always, show notes will be made available later on 20minute.fitness
Jan 23, 2018
10 Micronutrients That Supercharge Your Fitness - 20 Minute Fitness #010

Calories aren't created equal. While a lot of us are well informed about macronutrients few have of us understand the difference between eating 30g of fat from an avocado compared to a pizza. Indeed the nutritional value of an avocado comes from its micronutrients such as its vitamins and minerals.

In this episode, we explore the ten most important micronutrients that are scientifically proven to be essential for a number of different bodily functions.Learn more in this 20 Minute Fitness episode of how you can utilize micronutrients to supercharge your fitness.

As always, show notes will be made available later on 20minute.fitness.

Jan 19, 2018
How Matt Voska Lost 40 Pounds in Under 2 Months - 20 Minute Fitness #011

In this episode Charlie, as well as guest interviewer and local fitness enthusiast, Bert Picot interview Matthew Voska. Matt is a San Francisco based entrepreneur and COO of Bannerman who managed to lose 40 pounds within just two months — all thanks to a combination of the tough lough, Soylent, and fitness tracking. Sounds too good to be true?

Hear all about Matt's secrets to success in this week's episode of 20 Minute Fitness.

*Due to technical difficulties Episode 10 will only air next week.

As always, show notes will be made available later on 20minute.fitness.

Jan 09, 2018
Mindful Eating: How to Stay in Shape With This Simple Trick - 20 Minute Fitness #009

Mindful eating is not some sort of crash diet nor is it about giving up the foods you love and crave. Far from it — it's all about experiencing your meals more intensely — and savor the pleasure of eating. A useful side effect is that you end up giving your body more time to communicate and tell you when to stop.

Learn in this 20 Minute Fitness episode how to master the art of mindful eating and utilize it to stay in shape — even during the holidays!

As always, show notes will be made available later on 20minute.fitness.

Jan 03, 2018
Intermittent Fasting: Everything You Need to Know - 20 Minute Fitness #008

Intermittent fasting (IF) is the diet that everyone wants to know about. There have been countless success stories that showcase how effective it can be, whether it's for weight/fat loss, muscle growth increased energy levels or even rejuvenation.

IF can help accelerate levels of the Human Growth Hormone and even cellular repair.

In this episode, we look into the science, benefits and success stories of intermittent fasting.

As always, show notes will be made available later on 20minute.fitness.

Dec 20, 2017
Our Holiday Gift Guide for Fitness Buffs - 20 Minute Fitness #007

Still looking for a present to buy for a colleague, friend or loved one that is really into fitness and perhaps also some of the latest technology? Don't sweat it because we got you covered with our Holiday Gift Guide!

In this episode, we cover some greats gifts for both him and here anywhere from under $50 all the way to above $300.

Think we missed something? Let us know on our blog.

As always, show notes will be made available later on 20minute.fitness.

Dec 12, 2017
Body Composition 101: How to Set Your Goals - Part 4 - 20 Minute Fitness #006

Bulking? Cutting? Toning? Learn more about defining the right goals towards your desired body shape!

As always, show notes will be made available later on 20minute.fitness.

Dec 12, 2017
Body Composition 101: The Science Behind It - Part 3 - 20 Minute Fitness #005

Comparing advanced methods to measure body fat & lean mass!

As always, show notes will be made available later on 20minute.fitness.

Dec 04, 2017
Body Composition 101: The Science Behind It - Part 2 - 20 Minute Fitness #004

What methods are effective to measure body fat?

As always, show notes will be made available later on 20minute.fitness.

Nov 27, 2017
Body Composition 101: The Science Behind It - Part 1 of 3 - 20 Minute Fitness #003

This episode of 20-Minute Fitness marks the beginning of a 3-part series on body composition.

Understanding what our bodies are made off allows us to explore how to track any changes to our body as a result of exercise and balanced diet. Tracking progress is essential to make sure we are on the right path to achieving our goals.

Become a body-geek by following the series. Your journey starts here!

As always, show notes will be made available later on 20minute.fitness.

Nov 15, 2017
Catching Sleep To Lose Weight, Nutrition Coach App, Breaking the Plateau - Shape Digest - 20 Minute Fitness #002

This week’s 20 – Minute Fitness Podcast explores how we can optimize our sleep patterns to burn more calories. We discover that treating snacks more like meals could be the key to your fat-loss plateau and we feature Rise the nutrition app that cuts out the monotony of counting calories by pairing you with a coach.

Can I burn more calories from sleeping by changing up my routine? Yes, yes you can……What are you waiting for? Give it a listen.

As always, show notes will be made available later on 20minute.fitness.

Nov 08, 2017
Top Fat Fighting Tips, Peloton & Deep Nutrition - Shape Digest - 20 Minute Fitness #001

In this episode of 20-Minute Fitness, we explore some effective fat-fighting techniques such as supplementing your diet with Vitamin D3. We find out more about Transcranial Magnetic Stimulation, a new treatment for depression and we discuss our Fit-Tech Feature, Peloton.

Ever wondered why you gain weight when lounging on a sofa? Interestingly enough, it is not just due to inactivity and it actually involves your cells. So what about Transcranial Magnetic Stimulation or TMS, a sustainable solution to depression? Patients are connected to a series of wires and magnetic pulses are beamed inside them to change the way depression symptoms are perceived.

All this and more, in the 20-Minute Fitness Podcast.

As always, show notes will be made available later on 20minute.fitness.

Oct 31, 2017