Show Notes
Jordan Lips is passionate about fibre - perhaps more than anyone else I’ve met - and maybe you should be too.
Jordan joins me for a deep dive into fibre, gut health, food variety, beans, lentils, supplements, misinformation, and practical ways to increase your intake without making yourself miserable.
We discuss:
• How much fibre someone actually needs • Why fibre intake is about more than hitting one number • Whether you can gradually “train your gut” to tolerate more fibre • Why increasing fibre too quickly can cause problems • The different types of fibre and why variety matters • Whole-food fibre versus supplements and fortified foods • The major health benefits associated with fibre-rich diets • Misleading anti-fibre messaging, including claims from the carnivore community • Gas, bloating, FODMAPs, and when fibre needs more nuance • What “Fibremaxxing” is and whether it is actually a problem • Practical strategies for increasing fibre • Easy ways to increase food variety • Why Jordan is such a passionate advocate for beans and lentils • Why legumes deserve a better reputation • Canned versus dried beans • Batch cooking and freezing legumes • How to gradually ramp up fibre intake • Whether tracking fibre is useful • Why it is spelled “fibre” in some countries and “fiber” in others • HYROX, gastrointestinal distress, and perhaps more discussion of diarrhea than anyone expected • And much more
Follow Jordan:
@jordanlipsfitness
CHAPTERS
01:27 How Much Fibre Do You Need? 02:40 Building Fibre Tolerance 04:35 Fibre Types and Variety 07:13 Supplements and Fortified Foods 10:26 The Big Benefits of Fibre 13:46 Fibre Myths Debunked 15:54 Gas, Bloating, and FODMAPs 21:54 The Fibremaxxing Rant 25:31 Practical Fibre Strategies 28:23 Andrew’s Favourite Fibre Hacks 29:34 Easy Ways to Add Variety 30:12 The Legume Redemption Arc 31:13 Salad Mix Safety 31:33 The HYROX Diarrhea Debate 36:00 Why Beans Work 42:18 Canned vs. Dried Beans 45:56 Batch Cooking and Freezing 50:08 How to Ramp Up Fibre 50:59 Tracking Fibre Intelligently 54:57 Final Thoughts and Where to Find Jordan
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Stuart McMillan is one of the world’s most respected and decorated sprint coaches.He joins me to share his expertise on speed, sprinting, skipping, movement quality, youth development, coaching, and the balance between complexity and simplicity.We discuss:• Why adults tend to stop moving fast and powerfully• Why speed and intensity variability may matter as we age• Whether everyone actually needs to sprint• How to move fast in ways appropriate for your ability• Why movement variability matters• Why Stuart believes more adults should skip• Hip extension and the fundamentals behind skipping• How to progressively introduce skipping• How beginners can start sprint training• Managing sprint-related injury risk• Why consistency and gradual exposure matter• Coordination as a limiting factor• Why adults need to stop worrying about how movement looks to other people• Sprinting and speed development for young athletes• Why youth training should emphasize coordination and skill• Strength versus skill when thinking about injury risk• Why movement quality deserves more attention• Stuart’s six-part framework for assessing movement quality• Whether movement is effective, efficient, stable, adaptable, authentic, and aesthetic• Balancing art and science in coaching• How Stuart thinks about systems• Complexity versus simplicity• Why good coaching often becomes simpler with experience• “Safe to fail” experiments in coaching• Why mastery often involves subtraction• And much moreFollow Stuart:@fingermashCHAPTERS00:16 Why Adults Stop Sprinting02:10 Intensity Variability and Aging04:45 It’s Never Too Late to Train Speed05:45 Move Fast Your Way07:22 Why Stuart Loves Skipping08:48 Hip Extension Fundamentals12:08 Progressive Skipping Practice15:07 Beginner Sprint Progression18:40 Injury Risk and Consistency20:30 Coordination as a Skill Barrier21:51 Stop Caring How It Looks22:19 Coaching Kids to Move Fast25:07 Youth Coordination Over Strength26:26 Strength vs. Skill and Injuries27:50 Coordination Over Capacity29:49 Defining Movement Quality33:37 The Six-Word Movement Framework35:33 Authentic and Aesthetic Movement39:37 Balancing Art and Science42:33 Systems Thinking Basics48:18 Safe-to-Fail Coaching49:36 Simplicity After Complexity52:28 Mastery Through Subtraction55:18 Final Thoughts and Where to Follow StuartSUPPORT THE SHOW• Subscribe and check out more episodes• Share the episode and tag @andrewcoatesfitness• Send this to someone who hasn’t moved fast in yearsFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESANDREW COATES’ 13-WEEK ONLINE GROUP STRENGTH PROGRAMSJoin my Men’s or Women’s 13-Week Online Group Strength Programs.Choose between:• Gym Upper/Lower• Home Upper/Lower• Full BodyGet full access to me with prompt responses.Use code SEPTEMBER10 to save 10%.www.foreverstrength.ca/join-now/Questions?https://www.instagram.com/andrewcoatesfitness/?hl=enI would love to coach you.RP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIALDownload MacrosFirst and enter ANDREW when asked how you heard about the app.KNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — FREE 90-DAY TRIALhttps://www.trainheroic.com/liftfreeReply to the email you receive or email [email protected] and tell them Andrew sent you.L1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents
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