Épisodes

  • Cold Plunges: Hype or Game-Changer?

    Cold Plunges: Hype or Game-Changer?
    Aug 6 2026
    Cold water immersion is everywhere — from Wim Hof to luxury ice bath studios. But does the science actually support the hype?

    In this episode, we break down the real research behind cold plunges: the five hundred and thirty percent norepinephrine spike, brown fat activation, immune system claims, and the surprising truth about ice baths and muscle growth. Plus: a practical eight-week beginner protocol, equipment guide, and the contraindications nobody talks about.

    CHAPTERS:
    0:00 - [Cold Open / Hook]
    0:57 - [Introduction]
    1:46 - [Mental Health & Mood Benefits]
    3:41 - [Immune System Evidence]
    4:39 - [Brown Fat & Metabolism]
    5:36 - [Recovery & Muscle Growth]
    7:02 - [What Works: Protocol & Dosing]
    8:24 - [Myth Busting]
    10:20 - [Safety & Contraindications]
    11:38 - [Getting Started: 8-Week Plan]
    13:38 - [Equipment & Cost Guide]
    15:06 - [Contrast Therapy & Wim Hof]
    16:25 - [Final Take & Recap]

    ---
    Listen to Hustle Studios Radio 24/7!
    Live stream: https://radio.hustlestudios.net/live
    All our podcasts - playing back to back, anytime!

    #ColdPlunge #ColdWaterImmersion #FitnessScience #HealthPodcast #FLEX

    Become a supporter of this podcast: https://www.spreaker.com/podcast/flex--7231715/support.

    Thank you for listening to FLEX with Ivy.

    Choose one useful idea from today’s episode and apply it in a way that works for your body, goals, schedule, and experience level.

    Follow the podcast for more approachable conversations about workouts, nutrition, recovery, fitness myths, wellness habits, and the health trends taking over social media.

    Support FLEX financially and help us continue producing new episodes: https://www.spreaker.com/podcast/flex--7231715/support


    Disclaimer: This podcast is intended for general education and entertainment and does not provide medical, nutritional, or individualized fitness advice. Health needs and physical abilities vary. Consult a qualified healthcare professional before beginning a new exercise program, changing your diet, taking supplements, or acting on information that may affect an existing condition.


    Produced by HustleStudios Podcast Network.
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    18 min
  • Protein: How Much Do You Actually Need?

    Protein: How Much Do You Actually Need?
    Aug 6 2026
    How much protein do you actually need? The official RDA says 0.8g per kilogram, but that number was designed to prevent deficiency, not build muscle. New research shows active people need significantly more. In this episode, we break down the latest science on protein requirements, debunk the 30-gram myth, explain why the anabolic window is exaggerated, and give you practical targets based on your goals.

    CHAPTERS:
    0:00 - [Hook & Intro]
    1:29 - [The RDA Problem]
    4:33 - [Key Research Studies]
    6:18 - [Personal Experience]
    7:10 - [Protein Myths Debunked]
    8:34 - [Protein Sources Ranked]
    12:27 - [Cutting & Dieting]
    14:11 - [Practical Guide & Food Examples]
    16:22 - [Challenge & Closing]

    Listen to Hustle Studios Radio 24/7!
    Live stream: https://radio.hustlestudios.net/live
    All our podcasts - playing back to back, anytime!

    Become a supporter of this podcast: https://www.spreaker.com/podcast/flex--7231715/support.

    Thank you for listening to FLEX with Ivy.

    Choose one useful idea from today’s episode and apply it in a way that works for your body, goals, schedule, and experience level.

    Follow the podcast for more approachable conversations about workouts, nutrition, recovery, fitness myths, wellness habits, and the health trends taking over social media.

    Support FLEX financially and help us continue producing new episodes: https://www.spreaker.com/podcast/flex--7231715/support


    Disclaimer: This podcast is intended for general education and entertainment and does not provide medical, nutritional, or individualized fitness advice. Health needs and physical abilities vary. Consult a qualified healthcare professional before beginning a new exercise program, changing your diet, taking supplements, or acting on information that may affect an existing condition.


    Produced by HustleStudios Podcast Network.
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    17 min
  • Sleep: The Lazy Person's Secret Weapon

    Sleep: The Lazy Person's Secret Weapon
    Aug 6 2026
    What if the most powerful fitness tool requires zero effort? In this episode, we break down the science behind why sleep is the ultimate performance enhancer. From weight loss hormones to muscle recovery, cognitive function to motor skill consolidation, the research is clear: sleep is not lazy, it is essential.

    CHAPTERS:
    0:00 - Hook
    0:30 - Introduction
    1:00 - What Happens When You Sleep
    4:00 - Sleep and Weight Loss
    7:00 - Muscle Recovery and Growth Hormone
    9:30 - Brain Function and Cognitive Performance
    11:30 - Motor Skill Consolidation
    12:30 - Mood and Emotional Health
    14:00 - Practical Sleep Strategies
    15:30 - Recap and Challenge

    Listen to Hustle Studios Radio 24/7!
    Live stream: https://radio.hustlestudios.net/live
    All our podcasts - playing back to back, anytime!

    #fitness #sleep #health #workoutrecovery #weightloss #FLEX

    Become a supporter of this podcast: https://www.spreaker.com/podcast/flex--7231715/support.

    Thank you for listening to FLEX with Ivy.

    Choose one useful idea from today’s episode and apply it in a way that works for your body, goals, schedule, and experience level.

    Follow the podcast for more approachable conversations about workouts, nutrition, recovery, fitness myths, wellness habits, and the health trends taking over social media.

    Support FLEX financially and help us continue producing new episodes: https://www.spreaker.com/podcast/flex--7231715/support


    Disclaimer: This podcast is intended for general education and entertainment and does not provide medical, nutritional, or individualized fitness advice. Health needs and physical abilities vary. Consult a qualified healthcare professional before beginning a new exercise program, changing your diet, taking supplements, or acting on information that may affect an existing condition.


    Produced by HustleStudios Podcast Network.
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    16 min
  • The Creatine Supplement Guide: What 700 Studies Actually Say

    The Creatine Supplement Guide: What 700 Studies Actually Say
    Aug 4 2026
    Pop quiz: what's the single most researched supplement in sports science history? It's not protein powder, not BCAAs, not pre-workout. It's creatine -- over 700 studies, decades of research, and yet it's still one of the most misunderstood supplements on the market. In this episode, Ivy breaks down what the science actually says, debunks five common myths, walks through exactly how to take it, and shares what happened when she tried it for two years straight.

    CHAPTERS:
    0:00 - Hook: The Most Researched Supplement in History
    0:53 - What Creatine Actually Does: ATP and Muscle Energy
    2:19 - Five Myths Busted: Kidneys, Bodybuilders, Cycling, Bloating, Steroids
    5:04 - How to Take Creatine: 5 Steps for Maximum Results
    7:19 - Ivy's Personal Experience: Two Years on Creatine
    10:01 - Creatine and Aging: Fighting Sarcopenia and Falls
    12:01 - Forms, Loading Phase, and Pro Tips
    13:38 - Creatine for Women, Weight Loss, and Vegetarians
    15:32 - Coffee Interaction, Pre-Workouts, and the Challenge

    ---
    Listen to Hustle Studios Radio 24/7!
    Live stream: https://radio.hustlestudios.net/live
    All our podcasts - playing back to back, anytime!

    #Fitness #Creatine #Health #Supplements #GymTips #EvidenceBased #WorkoutTips #HustleStudios

    Become a supporter of this podcast: https://www.spreaker.com/podcast/flex--7231715/support.

    Thank you for listening to FLEX with Ivy.

    Choose one useful idea from today’s episode and apply it in a way that works for your body, goals, schedule, and experience level.

    Follow the podcast for more approachable conversations about workouts, nutrition, recovery, fitness myths, wellness habits, and the health trends taking over social media.

    Support FLEX financially and help us continue producing new episodes: https://www.spreaker.com/podcast/flex--7231715/support


    Disclaimer: This podcast is intended for general education and entertainment and does not provide medical, nutritional, or individualized fitness advice. Health needs and physical abilities vary. Consult a qualified healthcare professional before beginning a new exercise program, changing your diet, taking supplements, or acting on information that may affect an existing condition.


    Produced by HustleStudios Podcast Network.
    Afficher plus Afficher moins
    17 min