The VALidity Podcast
The VALidity podcast discusses and educates on scientific topics relevant to your health and fitness. Valentina Rodriguez earned her Master's degree in Exercise Science with a concentration in Physique Enhancement from USF while working under Dr. Bill Campbell as his research coordinator. This podcast brings you everything she learned–basically a free master's education!!
Every week, she'll cover new topics in training, nutrition, fat loss, muscle gain... really anything that could be pertinent to your fitness goals.
We get into the concepts, the research, the nitty gritty science so come ready to learn.
Episodes
43 episodes
Upgrade Your Morning Routine
We hear it all the time: “Win the morning, win the day.” But what does that actually look like—physiologically and practically? In this episode, I’m breaking down the exact structure of a high-performance morning routine through the lens of phy...
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23:43
Sleep Your Way to Fat Loss
Just how much does sleep ACTUALLY matter for fat loss? In today's episode we go through a study that tells us exactly how sleep–or lack thereof–can be making or breaking our fat loss. MINICUT CHALLENGE IS OPEN NOW<...
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19:01
Do ice baths kill your gains?
Does cold water therapy HELP or HURT your fitness goals? In this episode, we dive into the benefits and detriments of cold therapy, while emphasizing the CONTEXT in which it should be used! MINICUT CHALLENGE IS OPEN NO...
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32:03
Are carbs bad before bed? Optimal pre-sleep nutrition
Are carbs bad before bed? What SHOULD you be eating before bed? In this episode, we dive into the literature and rationale behind the most optimal pre-sleep meal for YOU (depending on your goals and when you train). <...
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28:19
Gain ONLY muscle in your surplus
Can you gain ONLY muscle in your surplus? In this episode, we discuss a study on vitamin D and discuss the pathways by which vitamin D could promote the allocation of surplus calories to muscle growth versus body fat. ...
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18:43
Fasted Cardio for Fat Loss
Is fasted cardio TRULY superior for fat loss? Could it be beneficial in a growing phase? In this episode, we dive into 5 studies to determine the benefits, if any, of fasted cardio so you know exactly what you should be doing for your goals.
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32:23
Rapid Fat Loss Protocol: How I RESET my body and lost 4+ lbs in 1 week
What happened when I went on an extreme rapid fat loss protocol for 4 days and completely RESET my body? I'll give you a spoiler alert: it changed my life. Tune in to find out how!
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24:34
The Rapid Fat Loss Protocol: what I’m doing & why
Wanted to touch base with you guys as I start the Rapid Fat Loss protocol!! Hoping to figure out an approach to help women in similar situations who need some sort of reset for their goals. Check back next week to hear how it went!!<...
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15:41
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Pre & Post Workout Intake for Women
How much protein should women be eating a day? What about PRE workout protein? Post workout? In today's episode we look at FIT FEMALE literature on protein intakes to discuss what is most optimal.. for the girls. SHOP ...
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31:24
How I stopped Binge Eating
A little different change of pace today as I talk through what personally helped ME overcome binge eating and heal my relationship with food! also HUGE personal update + my new ebook release!!SHOP MY NEW 'NUTRITION NAVIGATE...
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33:09
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Menopause & Weight Gain with Dr. Bill Campbell
In our first ever guest- episode, Dr. Bill Campbell (DBC) joins us to talk all things menopause and body composition. As a lifelong fat loss researcher, Dr. Campbell is transitioning his focus from the general population to fit peri-menopausal ...
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58:23
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Creatine: everything you need to know
What is creatine? what does it do? is it safe? what can I expect to improve? which type should I take? how much should I take? how often? will it cause hair loss? water retention? is it a steroid? is there a point if I don't lift? ALL your crea...
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43:29
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How to Body Recomp
Can we gain muscle and lose fat at the same time??? If so... HOW? In this episode we dive into the necessary conditions to undergo a body recomp (and the studies to support it ofcourse)! NEW 1:1 COACHING APPLICATION:&n...
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32:14
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What I changed to turn Pro
This episode is all about the training changes I made in the last year that I think made the biggest difference in helping me build a Pro-worthy physique. NEW 1:1 COACHING APPLICATION:
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26:19
Reverse Dieting 101
All about the current research in our Performance and Physique Enhancement Lab including everything you need to know about reverse dieting!NEW 1:1 COACHING APPLICATION:
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23:12
How to train for muscle growth
How do we get stronger?? Is it all neural adaptations? Or can getting bigger make you stronger? In today's episode we dive into 2 studies to see what they found. NEW 1:1 COACHING APPLICATION:
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27:50
Preventing muscle loss as you age
In today's episode we talk about how you respond to protein and resitance training differently as you age – and what you have to do to prevent muscle mass loss! NEW 1:1 COACHING APPLICATION:
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Season 2
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Episode 7
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21:20
Preventing muscle damage and injury Muscle Damage Pt. 2 - Season 2 ep. 6
How do we avoid injuries?? In this episode, we discuss how to protect ourselves from muscle damage to prevent injury, and we dive into the theories as to why we see this protection occur!NEW 1:1 COACHING APPLICATION: <...
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25:44
DOMS & muscle growth
What exactly do we mean by muscle damage? Do we have to damage our muscles to adequately grow? In this episode, we dive deep into the mechanisms of muscle damage and what it means for hypetrophy. NEW 1:1 COACHING APPLI...
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33:18
What is your genetic potential?
In today's episode we discuss what percentage of our skeletal muscle, size, and strength outcomes are determined by our genetics! NEW 1:1 COACHING APPLICATION:
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17:57
Molecular Regulators of Hypertrophy
In today's episode we talk about key regulators of the muscle protein synthesis pathways and explore why people may respond to resistance training differently! NEW 1:1 COACHING APPLICATION:
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19:29
The molecular response to resistance training
What is ACTUALLY happening at the molecular level in muscles when we lift weights? In today's episode we cover the molecular signaling pathway that is activated in response to resistance training that eventually results in an increase in muscle...
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42:43
Navigating weight gain & 2nd year of grad school
Season 2 is here as I start my second year of grad school!!! In today's episode, we talk through some of the science we can expect to get into this semester/season, as well as chit-chat about navigating weight gain!! SO excited to be back!<...
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29:50
