Brawn & Brains Podcast - with Kevin Gomes and Ben Stanners

RedCircle VERIFY_TOKEN_c474af65-48a6-4111-8d05-5c8fecd37f84 -- Rendered At Sat, 04 Apr 2026 08:07:05 +0000 Brawn & Brains Podcast - with Kevin Gomes and Ben Stanners https://redcircle.com/shows/brawn-and-brains-podcast en-US All rights reserved. Kevin Gomes & Ben Stanners Educational and (sometimes) entertaining bodybuilding and fitness podcast hosted by Kevin Gomes and Ben Stanners. We aim to educate and give our views on all things health, fitness, and bodybuilding, bringing you both full length podcast episodes as well as shorter Fit Bits. Hopefully we can teach you some cool stuff or at least give you some considerations to apply as you see fit. We have some great guests we'd like to get on here and hope we can make this an enjoyable and educational experience. Hope you enjoy! We are both online coaches and natural bodybuilders with a passion for progression, education and helping others. Please subscribe to the podcast on whichever platform you're listening on if you enjoy the content, and check out our instagrams: https://www.instagram.com/kevgomes_/ https://www.instagram.com/bstan_coaching/ c474af65-48a6-4111-8d05-5c8fecd37f84 Educational and (sometimes) entertaining bodybuilding and fitness podcast hosted by Kevin Gomes and Ben Stanners.

We aim to educate and give our views on all things health, fitness, and bodybuilding, bringing you both full length podcast episodes as well as shorter Fit Bits. Hopefully we can teach you some cool stuff or at least give you some considerations to apply as you see fit.

We have some great guests we'd like to get on here and hope we can make this an enjoyable and educational experience. Hope you enjoy!

We are both online coaches and natural bodybuilders with a passion for progression, education and helping others. Please subscribe to the podcast on whichever platform you're listening on if you enjoy the content, and check out our instagrams:

https://www.instagram.com/kevgomes_/

https://www.instagram.com/bstan_coaching/

]]> episodic no Kevin Gomes & Ben Stanners brawnandbrainseducation@gmail.com no full Brawn & Brains Episode 10 - Education Series #5 - Advanced Training Brawn & Brains Episode 10 - Education Series #5 - Advanced Training Kevin Gomes & Ben Stanners Welcome back to the education series. Today we're jumping into more advanced training bits taking a deeper look at stimulus, periodisation and mechanics. Nothing super crazy as we can't cover that many things in detail in one episode but consider this somewhere you can now dig into a little further from if you wish and know we'll be doing episodes on topics in further detail in the future. Please like and subscribe/follow for more if you enjoyed. We always appreciate the support!

Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C

Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ

Check us out on Instagram:

https://www.instagram.com/kevgomes_/

https://www.instagram.com/bstan_coaching/

]]> <p>Welcome back to the education series. Today we're jumping into more advanced training bits taking a deeper look at stimulus, periodisation and mechanics. Nothing super crazy as we can't cover that many things in detail in one episode but consider this somewhere you can now dig into a little further from if you wish and know we'll be doing episodes on topics in further detail in the future. Please like and subscribe/follow for more if you enjoyed. We always appreciate the support!</p><p><br></p><p>Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C</p><p>Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ</p><p><br></p><p>Check us out on Instagram:</p><p><a href="https://www.instagram.com/kevgomes_/" rel="nofollow">https://www.instagram.com/kevgomes_/</a></p><p><a href="https://www.instagram.com/bstan_coaching/" rel="nofollow">https://www.instagram.com/bstan_coaching/</a></p> b0ad45e5-0e03-48cc-89ba-ea0d314226dd https://redcircle.com/shows/c474af65-48a6-4111-8d05-5c8fecd37f84/episodes/10ae5c08-7ff2-4038-9cfe-35c5de11b13d Fri, 14 May 2021 17:25:00 +0000 3333 no full B&B FIT BITS #9 - Mental Health Awareness B&B FIT BITS #9 - Mental Health Awareness Kevin Gomes & Ben Stanners With it being mental health awareness week it seemed like the perfect time to do a Fit Bit on client psychology and help create awareness of some deeper causes for some behaviours. This can be useful for both getting a better understanding of yourself or particularly if you're a coach who wants to better understand and help your clients! Make sure to like and subscribe/follow for more if you enjoyed. All support is very much appreciated.

Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C

Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ

Check us out on Instagram:

https://www.instagram.com/kevgomes_/

https://www.instagram.com/bstan_coaching/

]]> <p>With it being mental health awareness week it seemed like the perfect time to do a Fit Bit on client psychology and help create awareness of some deeper causes for some behaviours. This can be useful for both getting a better understanding of yourself or particularly if you're a coach who wants to better understand and help your clients! Make sure to like and subscribe/follow for more if you enjoyed. All support is very much appreciated.</p><p><br></p><p>Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C</p><p>Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ</p><p><br></p><p>Check us out on Instagram:</p><p><a href="https://www.instagram.com/kevgomes_/" rel="nofollow">https://www.instagram.com/kevgomes_/</a></p><p><a href="https://www.instagram.com/bstan_coaching/" rel="nofollow">https://www.instagram.com/bstan_coaching/</a></p> 3d3a3e01-46ba-49c9-9177-2cd02c361778 https://redcircle.com/shows/c474af65-48a6-4111-8d05-5c8fecd37f84/episodes/f02450b6-eb64-47fe-96d0-935cab903d42 Wed, 12 May 2021 17:00:00 +0000 966 no full HAIDER MEHDI - HARD WORK OVER EVERYTHING - Brawn & Brains Episode 9 HAIDER MEHDI - HARD WORK OVER EVERYTHING - Brawn & Brains Episode 9 Kevin Gomes & Ben Stanners Super excited to bring you today’s episode with Haider Mehdi! We talked everything training and nutrition, touching on some new interesting approaches he’s using with his new coach, Haider’s own approaches as a coach, life in Dubai and moving, all sorts. We really enjoyed having the opportunity to talk chat him and appreciate his time and support! Please like and subscribe/follow for more if you enjoyed!

Follow Haider on Instagram: https://www.instagram.com/haider_m/?hl=en

Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C

Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ

Check us out on Instagram:

https://www.instagram.com/kevgomes_/

https://www.instagram.com/bstan_coaching/

]]> <p>Super excited to bring you today’s episode with Haider Mehdi! We talked everything training and nutrition, touching on some new interesting approaches he’s using with his new coach, Haider’s own approaches as a coach, life in Dubai and moving, all sorts. We really enjoyed having the opportunity to talk chat him and appreciate his time and support! Please like and subscribe/follow for more if you enjoyed! </p><p><br></p><p>Follow Haider on Instagram: https://www.instagram.com/haider_m/?hl=en</p><p><br></p><p>Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C</p><p>Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ</p><p><br></p><p>Check us out on Instagram:</p><p><a href="https://www.instagram.com/kevgomes_/" rel="nofollow">https://www.instagram.com/kevgomes_/</a></p><p><a href="https://www.instagram.com/bstan_coaching/" rel="nofollow">https://www.instagram.com/bstan_coaching/</a></p><p><br></p> 236071ea-1b40-4044-8ab3-d435d94c498e https://redcircle.com/shows/c474af65-48a6-4111-8d05-5c8fecd37f84/episodes/ba8fd6fb-83d6-4d95-9bb8-0c48b9a77a9b Sat, 08 May 2021 07:33:02 +0000 3951 no full Brawn & Brains Episode 8 - A Look Into Our Training! Brawn & Brains Episode 8 - A Look Into Our Training! Kevin Gomes & Ben Stanners Welcome back to the Brawn & Brains Podcast. A little update from us in this one: where we're at with things, how our food and training is looking at the minute and why we are doing things in the way we do in line with our goals. We also discuss superpowers and our favourite movies towards the end so listen in for how we apply what we know and some general lols. Please like and subscribe/follow for more if you enjoyed. We really appreciate all support!

Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C

Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ

Check us out on Instagram:

https://www.instagram.com/kevgomes_/

https://www.instagram.com/bstan_coaching/

]]> <p>Welcome back to the Brawn & Brains Podcast. A little update from us in this one: where we're at with things, how our food and training is looking at the minute and why we are doing things in the way we do in line with our goals. We also discuss superpowers and our favourite movies towards the end so listen in for how we apply what we know and some general lols. Please like and subscribe/follow for more if you enjoyed. We really appreciate all support!</p><p><br></p><p>Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C</p><p>Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ</p><p><br></p><p>Check us out on Instagram:</p><p><a href="https://www.instagram.com/kevgomes_/" rel="nofollow">https://www.instagram.com/kevgomes_/</a></p><p><a href="https://www.instagram.com/bstan_coaching/" rel="nofollow">https://www.instagram.com/bstan_coaching/</a></p> 72900d6f-ca13-4d15-b9b8-d29185aa6214 https://redcircle.com/shows/c474af65-48a6-4111-8d05-5c8fecd37f84/episodes/5e33ce5d-e913-4599-8fad-7bbe75fa7e6a Fri, 30 Apr 2021 17:00:00 +0000 5382 no full B&B FIT BITS #8 - Cheat Meals: A Terrible Idea B&B FIT BITS #8 - Cheat Meals: A Terrible Idea Kevin Gomes & Ben Stanners Hello and welcome back to Fit Bits, where today we're discussing cheat meals and their application, or lack thereof... They're certainly harmful, just not in the way you're probably thinking. Both physiological and psychological considerations can show why both this language choice and concept as a whole is generally a bad idea. Be sure to send this to a friend that's dieting for the summer. Please like and subscribe/follow for more if you enjoy. All support is greatly appreciated!

Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C

Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ

Check us out on Instagram:

https://www.instagram.com/kevgomes_/

https://www.instagram.com/bstan_coaching/

]]> <p>Hello and welcome back to Fit Bits, where today we're discussing cheat meals and their application, or lack thereof... They're certainly harmful, just not in the way you're probably thinking. Both physiological and psychological considerations can show why both this language choice and concept as a whole is generally a bad idea. Be sure to send this to a friend that's dieting for the summer. Please like and subscribe/follow for more if you enjoy. All support is greatly appreciated!</p><p><br></p><p>Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C</p><p>Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ</p><p><br></p><p>Check us out on Instagram:</p><p><a href="https://www.instagram.com/kevgomes_/" rel="nofollow">https://www.instagram.com/kevgomes_/</a></p><p><a href="https://www.instagram.com/bstan_coaching/" rel="nofollow">https://www.instagram.com/bstan_coaching/</a></p> bc7f2a2d-461c-4392-8628-91886db88bbc https://redcircle.com/shows/c474af65-48a6-4111-8d05-5c8fecd37f84/episodes/c3851a43-07b7-4ed0-ae18-f32f70dbd32d Wed, 28 Apr 2021 17:00:00 +0000 1237 no full CAITLIN HILL - BODYBUILDING & BALANCE? - Brawn & Brains Episode 7 CAITLIN HILL - BODYBUILDING & BALANCE? - Brawn & Brains Episode 7 Kevin Gomes & Ben Stanners We had the huge pleasure of having a chat with Caitlin Hill this week. We talked through her background and training, thoughts around physiques and the figure class, the direction of female bodybuilding, and discussed the idea of balancing university with her goals within bodybuilding. We really hope you can take some good stuff from this one. Thanks for the support as always and remember to like and subscribe/follow for more if you enjoyed!

Follow Caitlin on Instagram: https://www.instagram.com/c8itlin_hill/?hl=en

Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C

Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ

Check us out on Instagram:

https://www.instagram.com/kevgomes_/

https://www.instagram.com/bstan_coaching/

]]> <p>We had the huge pleasure of having a chat with Caitlin Hill this week. We talked through her background and training, thoughts around physiques and the figure class, the direction of female bodybuilding, and discussed the idea of balancing university with her goals within bodybuilding. We really hope you can take some good stuff from this one. Thanks for the support as always and remember to like and subscribe/follow for more if you enjoyed!</p><p><br></p><p><span>Follow Caitlin on Instagram: </span><a href="https://www.instagram.com/c8itlin_hill/?hl=en" rel="nofollow">https://www.instagram.com/c8itlin_hill/?hl=en</a></p><p><br></p><p>Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C</p><p>Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ</p><p><br></p><p>Check us out on Instagram:</p><p><a href="https://www.instagram.com/kevgomes_/" rel="nofollow">https://www.instagram.com/kevgomes_/</a></p><p><a href="https://www.instagram.com/bstan_coaching/" rel="nofollow">https://www.instagram.com/bstan_coaching/</a></p><p><br></p> 0a746957-8bb1-46e9-809e-b08c83a3e759 https://redcircle.com/shows/c474af65-48a6-4111-8d05-5c8fecd37f84/episodes/ae37b8e8-a718-4e4a-bc9b-9632c06e39c5 Fri, 16 Apr 2021 17:59:06 +0000 4072 no full B&B FIT BITS #7 - Stress Management Part 3 - Supplementation B&B FIT BITS #7 - Stress Management Part 3 - Supplementation Kevin Gomes & Ben Stanners Welcome back to Fit Bits and our last little instalment of stress management, today looking at the aid that we can potentially get from supplements. Hopefully this mini series has taught you a lot about stress management from many different avenues and you can apply a lot to your own life. Please remember to like and subscribe/follow for more if you enjoyed!

Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C

Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ

Check us out on Instagram:

https://www.instagram.com/kevgomes_/

https://www.instagram.com/bstan_coaching/

]]> <p>Welcome back to Fit Bits and our last little instalment of stress management, today looking at the aid that we can potentially get from supplements. Hopefully this mini series has taught you a lot about stress management from many different avenues and you can apply a lot to your own life. Please remember to like and subscribe/follow for more if you enjoyed!</p><p><br></p><p>Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C</p><p>Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ</p><p><br></p><p>Check us out on Instagram:</p><p><a href="https://www.instagram.com/kevgomes_/" rel="nofollow">https://www.instagram.com/kevgomes_/</a></p><p><a href="https://www.instagram.com/bstan_coaching/" rel="nofollow">https://www.instagram.com/bstan_coaching/</a></p> 19f081a6-e084-4dbb-ae5a-863b3bcbdfc4 https://redcircle.com/shows/c474af65-48a6-4111-8d05-5c8fecd37f84/episodes/8e42b954-ec03-4615-be21-64af6656d4d9 Wed, 14 Apr 2021 17:00:00 +0000 1037 no full Brawn & Brains Episode 6 - Education Series #4 - Fundamentals Of Supplementation Brawn & Brains Episode 6 - Education Series #4 - Fundamentals Of Supplementation Kevin Gomes & Ben Stanners Hello everyone and welcome back to the education series where today we are looking at supplements. We'll both be looking at considerations for certain types of supplements you may encounter as well as looking at some examples of quality supplements we would perhaps recommend. Hopefully you can learn something new from this. Remember this is purely to be considered as advice, we're not prescribing anything. We are not doctors. Please like and subscribe/follow for more if you enjoy!

Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C

Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ

Check us out on Instagram:

https://www.instagram.com/kevgomes_/

https://www.instagram.com/bstan_coaching/

]]> <p>Hello everyone and welcome back to the education series where today we are looking at supplements. We'll both be looking at considerations for certain types of supplements you may encounter as well as looking at some examples of quality supplements we would perhaps recommend. Hopefully you can learn something new from this. Remember this is purely to be considered as advice, we're not prescribing anything. We are not doctors. Please like and subscribe/follow for more if you enjoy!</p><p><br></p><p>Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C</p><p>Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ</p><p><br></p><p>Check us out on Instagram:</p><p><a href="https://www.instagram.com/kevgomes_/" rel="nofollow">https://www.instagram.com/kevgomes_/</a></p><p><a href="https://www.instagram.com/bstan_coaching/" rel="nofollow">https://www.instagram.com/bstan_coaching/</a></p><p><br></p> b0747d37-ef6b-4f90-89d2-1f02eeaf1196 https://redcircle.com/shows/c474af65-48a6-4111-8d05-5c8fecd37f84/episodes/13b1a806-1156-4f6e-9a13-741954ef664a Sat, 10 Apr 2021 17:00:00 +0000 4371 no full B&B FIT BITS #6 - Stress Management Part 2 - Training & Nutrition B&B FIT BITS #6 - Stress Management Part 2 - Training & Nutrition Kevin Gomes & Ben Stanners Welcome back to Fit Bits, now with our second entry on stress management. Following on from last time when we talked lifestyle and habits, this time we're looking at impacts of training and nutrition. Stress management is truly an amazingly complex topic with loads to dig into so hopefully there's at least something you can take away from these. Don't forget to like and follow/subscribe if you enjoyed! Also leave a comment if there's anything you want us to discuss. All feedback and support is really appreciated.

Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C

Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ

Check us out on Instagram:

https://www.instagram.com/kevgomes_/

https://www.instagram.com/bstan_coaching/

]]> <p>Welcome back to Fit Bits, now with our second entry on stress management. Following on from last time when we talked lifestyle and habits, this time we're looking at impacts of training and nutrition. Stress management is truly an amazingly complex topic with loads to dig into so hopefully there's at least something you can take away from these. Don't forget to like and follow/subscribe if you enjoyed! Also leave a comment if there's anything you want us to discuss. All feedback and support is really appreciated.</p><p><br></p><p>Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C</p><p>Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ</p><p><br></p><p>Check us out on Instagram:</p><p><a href="https://www.instagram.com/kevgomes_/" rel="nofollow">https://www.instagram.com/kevgomes_/</a></p><p><a href="https://www.instagram.com/bstan_coaching/" rel="nofollow">https://www.instagram.com/bstan_coaching/</a></p><p><br></p> cb3e058a-b4ad-467f-8322-a5f0a11d3ff2 https://redcircle.com/shows/c474af65-48a6-4111-8d05-5c8fecd37f84/episodes/acfb157a-03c7-45ae-b515-4c1f668867b5 Wed, 07 Apr 2021 17:00:00 +0000 1145 no full Brawn & Brains Episode 5 - Education Series #3 - Fundamentals Of Lifestyle Brawn & Brains Episode 5 - Education Series #3 - Fundamentals Of Lifestyle Kevin Gomes & Ben Stanners Welcome back to the education series! We're very happy to have you join us to cover the fundamentals of lifestyle, something which is very overlooked in the pursuit of gaining muscle and losing fat (very important for health too of course). For the fundamentals it seemed appropriate to focus on improving sleep and digestion, also drawing reference to stress management which we're doing our Fit Bit mini series on because really there's probably way too much to cover with lifestyle to fit it in a podcast but hopefully you can take some cool stuff away from this anyway! Please remember to like, comment, and subscribe/follow for more content if you enjoyed this. All support means the world to us!

Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C

Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ

Check us out on Instagram:

https://www.instagram.com/kevgomes_/

https://www.instagram.com/bstan_coaching/

]]> <p>Welcome back to the education series! We're very happy to have you join us to cover the fundamentals of lifestyle, something which is very overlooked in the pursuit of gaining muscle and losing fat (very important for health too of course). For the fundamentals it seemed appropriate to focus on improving sleep and digestion, also drawing reference to stress management which we're doing our Fit Bit mini series on because really there's probably way too much to cover with lifestyle to fit it in a podcast but hopefully you can take some cool stuff away from this anyway! Please remember to like, comment, and subscribe/follow for more content if you enjoyed this. All support means the world to us!</p><p><br></p><p>Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C</p><p>Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ</p><p><br></p><p>Check us out on Instagram:</p><p><a href="https://www.instagram.com/kevgomes_/" rel="nofollow">https://www.instagram.com/kevgomes_/</a></p><p><a href="https://www.instagram.com/bstan_coaching/" rel="nofollow">https://www.instagram.com/bstan_coaching/</a></p> 2c8a77c4-ef06-477d-8f3f-06dcbc4a59f1 https://redcircle.com/shows/c474af65-48a6-4111-8d05-5c8fecd37f84/episodes/1828acdc-2214-435c-9b23-30a97dfdfe6e Fri, 02 Apr 2021 17:00:00 +0000 4085 no full B&B FIT BITS #5 - Stress Management Part 1 - Lifestyle B&B FIT BITS #5 - Stress Management Part 1 - Lifestyle Kevin Gomes & Ben Stanners The original plan was a Fit Bit on stress management... we got carried away again so welcome to part 1(of 3) of our stress management Fit Bits! In this one we go through lifestyle considerations for managing stress. Stress is something that if left to develop, can quickly become unmanageable and have some huge impacts on your progress and health as a whole. Hopefully you can take some good stuff from this one. Please remember to like, subscribe/follow and comment if you enjoy the content! We always appreciate the support.

Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C

Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ

Check us out on Instagram:

https://www.instagram.com/kevgomes_/

https://www.instagram.com/bstan_coaching/

]]> <p>The original plan was a Fit Bit on stress management... we got carried away again so welcome to part 1(of 3) of our stress management Fit Bits! In this one we go through lifestyle considerations for managing stress. Stress is something that if left to develop, can quickly become unmanageable and have some huge impacts on your progress and health as a whole. Hopefully you can take some good stuff from this one. Please remember to like, subscribe/follow and comment if you enjoy the content! We always appreciate the support.</p><p><br></p><p>Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C</p><p>Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ</p><p><br></p><p>Check us out on Instagram:</p><p><a href="https://www.instagram.com/kevgomes_/" rel="nofollow">https://www.instagram.com/kevgomes_/</a></p><p><a href="https://www.instagram.com/bstan_coaching/" rel="nofollow">https://www.instagram.com/bstan_coaching/</a></p> f301a093-5184-47f6-bf58-ebd400107c46 https://redcircle.com/shows/c474af65-48a6-4111-8d05-5c8fecd37f84/episodes/fdb9a30b-ee7e-4916-8fc2-489f56dd270a Wed, 31 Mar 2021 17:00:00 +0000 1280 no full IFBB PRO NATHAN ROBINSON - BUILDING A PHYSIQUE - Brawn & Brains Episode 4 IFBB PRO NATHAN ROBINSON - BUILDING A PHYSIQUE - Brawn & Brains Episode 4 Kevin Gomes & Ben Stanners Was a real pleasure to have Nathan join us for our first guest episode of the podcast. We hope you enjoy the great stuff he has to contribute. Having previously won his pro card in bodybuilding, Nathan is currently a few weeks out from his first Men's Physique show, an interesting direction and one which everyone can learn a lot from. We discussed the ideas of progress in all avenues of life, talked programming in accordance with his new goals, the idea of building a physique and interpretations of bodybuilding, and finished up with some good questions and a few laughs. We really hope you enjoy this one. Nathan will likely be joining us again in the future! Feel free to let us know who you would like to see on! Don't forget to support us by liking/following/subscribing if you enjoyed.

Check out Nathan on Instagram:

https://www.instagram.com/notorious_ifbb/?hl=en

Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C

Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ

Check us out on Instagram:

https://www.instagram.com/kevgomes_/

https://www.instagram.com/bstan_coaching/

]]> <p>Was a real pleasure to have Nathan join us for our first guest episode of the podcast. We hope you enjoy the great stuff he has to contribute. Having previously won his pro card in bodybuilding, Nathan is currently a few weeks out from his first Men's Physique show, an interesting direction and one which everyone can learn a lot from. We discussed the ideas of progress in all avenues of life, talked programming in accordance with his new goals, the idea of building a physique and interpretations of bodybuilding, and finished up with some good questions and a few laughs. We really hope you enjoy this one. Nathan will likely be joining us again in the future! Feel free to let us know who you would like to see on! Don't forget to support us by liking/following/subscribing if you enjoyed.</p><p><br></p><p>Check out Nathan on Instagram:</p><p>https://www.instagram.com/notorious_ifbb/?hl=en</p><p><br></p><p>Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C</p><p>Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ</p><p><br></p><p>Check us out on Instagram:</p><p><a href="https://www.instagram.com/kevgomes_/" rel="nofollow">https://www.instagram.com/kevgomes_/</a></p><p><a href="https://www.instagram.com/bstan_coaching/" rel="nofollow">https://www.instagram.com/bstan_coaching/</a></p> 61891ce6-a7b5-4f97-a40d-f66b5b61149c https://redcircle.com/shows/c474af65-48a6-4111-8d05-5c8fecd37f84/episodes/16445efd-9182-433d-8d9e-7578870993bc Fri, 26 Mar 2021 18:10:00 +0000 4411 no full B&B FIT BITS #4 - Are You Ready For Fat Loss? B&B FIT BITS #4 - Are You Ready For Fat Loss? Kevin Gomes & Ben Stanners In this episode of Fit Bits we discuss the importance of efficient diet start points, what they look like, and why if unmanaged they can lead to some nasty scenarios further down the line. We hope to educate on why pushing too hard with dieting for some people may be counterproductive to the goal or even dangerous. Progress is awesome, but health is more important. We hope you enjoy this and if you are prone to falling into this trap, that we have hopefully helped you make some more long term considerations. Please like, leave some feedback and subscribe for more!

Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C

Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ

Check us out on Instagram:

https://www.instagram.com/kevgomes_/

https://www.instagram.com/bstan_coaching/

]]> <p>In this episode of Fit Bits we discuss the importance of efficient diet start points, what they look like, and why if unmanaged they can lead to some nasty scenarios further down the line. We hope to educate on why pushing too hard with dieting for some people may be counterproductive to the goal or even dangerous. Progress is awesome, but health is more important. We hope you enjoy this and if you are prone to falling into this trap, that we have hopefully helped you make some more long term considerations. Please like, leave some feedback and subscribe for more!</p><p><br></p><p>Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C</p><p>Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ</p><p><br></p><p>Check us out on Instagram:</p><p><a href="https://www.instagram.com/kevgomes_/" rel="nofollow">https://www.instagram.com/kevgomes_/</a></p><p><a href="https://www.instagram.com/bstan_coaching/" rel="nofollow">https://www.instagram.com/bstan_coaching/</a></p> 17bb5c45-cdd2-4c72-a479-dc3a91542494 https://redcircle.com/shows/c474af65-48a6-4111-8d05-5c8fecd37f84/episodes/c7591a07-68ff-45ac-8f1b-e1c85af9cc2d Wed, 24 Mar 2021 17:20:00 +0000 818 no full Brawn & Brains Episode 3 - Education Series #2 - The Fundamentals Of Nutrition Brawn & Brains Episode 3 - Education Series #2 - The Fundamentals Of Nutrition Kevin Gomes & Ben Stanners Hi all, hope you’re well. Welcome back to the education series where today we are discussing the fundamentals of nutrition. Again, hoping to give you the information to apply to yourself as well as teaching the information. We go through energy balance, impact on goals and some key considerations about the relationship between CICO, macros and how to set things up for more favourable outcomes in terms of body composition, and micronutrients. Hope you enjoy and take some good stuff away from this. Please like, comment and subscribe/follow! All support is appreciated.

Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C

Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ

Check us out on Instagram:

https://www.instagram.com/kevgomes_/

https://www.instagram.com/bstan_coaching/

References:

High protein: https://www.researchgate.net/publication/322973405_Effects_of_High_vs_Low_Protein_Intake_on_Body_Composition_and_Maximal_Strength_in_Aspiring_Female_Physique_Athletes_Engaging_in_an_8-Week_Resistance_Training_Program

High protein: https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0100-0

High protein: https://pubmed.ncbi.nlm.nih.gov/33247306/

Whey and insulin: https://pubmed.ncbi.nlm.nih.gov/16002802/

Carbs, insulin and weight: https://www.researchgate.net/publication/348668929_Effect_of_a_plant-based_low-fat_diet_versus_an_animal-based_ketogenic_diet_on_ad_libitum_energy_intake

Meat and veg: https://www.mdpi.com/2072-6643/12/8/2265

]]> <p><span>Hi all, hope you’re well. Welcome back to the education series where today we are discussing the fundamentals of nutrition. Again, hoping to give you the information to apply to yourself as well as teaching the information. We go through energy balance, impact on goals and some key considerations about the relationship between CICO, macros and how to set things up for more favourable outcomes in terms of body composition, and micronutrients. Hope you enjoy and take some good stuff away from this. Please like, comment and subscribe/follow! All support is appreciated.</span></p><p><br></p><p><span>Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C</span></p><p><span>Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ</span></p><p><br></p><p><span>Check us out on Instagram:</span></p><p><span>https://www.instagram.com/kevgomes_/</span></p><p><span>https://www.instagram.com/bstan_coaching/</span></p><p><br></p><p><span>References:</span></p><p><span>High protein: https://www.researchgate.net/publication/322973405_Effects_of_High_vs_Low_Protein_Intake_on_Body_Composition_and_Maximal_Strength_in_Aspiring_Female_Physique_Athletes_Engaging_in_an_8-Week_Resistance_Training_Program</span></p><p><span>High protein: https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0100-0</span></p><p><span>High protein: https://pubmed.ncbi.nlm.nih.gov/33247306/</span></p><p><span>Whey and insulin: https://pubmed.ncbi.nlm.nih.gov/16002802/</span></p><p><span>Carbs, insulin and weight: https://www.researchgate.net/publication/348668929_Effect_of_a_plant-based_low-fat_diet_versus_an_animal-based_ketogenic_diet_on_ad_libitum_energy_intake</span></p><p><span>Meat and veg: https://www.mdpi.com/2072-6643/12/8/2265</span></p> 4b8cf365-0912-41c1-9d7b-081f60be94ef https://redcircle.com/shows/c474af65-48a6-4111-8d05-5c8fecd37f84/episodes/7f9ffc4d-9cc9-4f3c-b927-c8c7854fb743 Fri, 19 Mar 2021 16:55:00 +0000 4583 no full B&B FIT BITS #3 - Creating A Better Starting Point For Returning To The Gym B&B FIT BITS #3 - Creating A Better Starting Point For Returning To The Gym Kevin Gomes & Ben Stanners Hope everyone has been enjoying the podcast episodes so far. We’ve got some really cool stuff coming in the next couple of weeks. Today we hope you enjoy our newest Fit Bits where we discuss appropriate directions to consider for creating a better starting point when gyms open. Hopefully combined with what we've discussed on home training and habits in lockdown you can put all of these to good use and take something away. All support is hugely appreciated. Don’t forget to like, comment and follow/subscribe if you enjoyed!

Listen on Spotify:

Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ

Check us out on Instagram:

https://www.instagram.com/kevgomes_/

https://www.instagram.com/bstan_coaching/

References:

Aerobic exercise and maintaining muscle: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4523889/

Volume: https://journals.lww.com/acsm-msse/Fulltext/2011/07000/Exercise_Dosing_to_Retain_Resistance_Training.7.aspx

]]> <p>Hope everyone has been enjoying the podcast episodes so far. We’ve got some really cool stuff coming in the next couple of weeks. Today we hope you enjoy our newest Fit Bits where we discuss appropriate directions to consider for creating a better starting point when gyms open. Hopefully combined with what we've discussed on home training and habits in lockdown you can put all of these to good use and take something away. All support is hugely appreciated. Don’t forget to like, comment and follow/subscribe if you enjoyed!</p><p><br></p><p>Listen on Spotify:</p><p>Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ</p><p><br></p><p>Check us out on Instagram:</p><p>https://www.instagram.com/kevgomes_/</p><p>https://www.instagram.com/bstan_coaching/</p><p><br></p><p>References:</p><p>Aerobic exercise and maintaining muscle: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4523889/</p><p>Volume: https://journals.lww.com/acsm-msse/Fulltext/2011/07000/Exercise_Dosing_to_Retain_Resistance_Training.7.aspx</p> 4ed40e43-0298-4d41-954e-4ddc92d3ae3f https://redcircle.com/shows/c474af65-48a6-4111-8d05-5c8fecd37f84/episodes/96114b13-4ea7-42b2-a531-25239985e4e0 Wed, 17 Mar 2021 18:10:00 +0000 701 no full Brawn & Brains Episode 2 - Education Series #1 - The Fundamentals Of Training Brawn & Brains Episode 2 - Education Series #1 - The Fundamentals Of Training Kevin Gomes & Ben Stanners Welcome to the first episode of our education series, this time looking at the fundamentals of training. We really hope you enjoy this one. We’ve put a lot into this to give you some high quality content. We dive into stimulus and outcome, training variables, a tiny bit of mechanics, and progressive overload, looking at each of these topics and ideas surrounding them in a decent amount of detail (also remembering this is just fundamentals and we can’t get too carried away haha). As usual, all support is tremendously appreciated. Don’t forget to like, comment, share, and subscribe/follow if you enjoy the content!

Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C

Watch on YouTube: https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ

Check out our content on Instagram:

https://www.instagram.com/kevgomes_/

https://www.instagram.com/bstan_coaching/

References:

Mechanisms of Hypertrophy - https://journals.lww.com/nsca-jscr/Fulltext/2010/10000/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspx

Frequency 1 - https://link.springer.com/article/10.1007/s40279-016-0543-8?correlationId=4d9ea02c-da9a-44df-a279-bfae59b39531&error=cookies_not_supported&code=a6a6daa2-2b21-4572-8950-3c09a65fa071

Frequency 2 - https://shapeamerica.tandfonline.com/doi/abs/10.1080/02640414.2018.1555906#.YEXwdC-l0_U

GVT - https://journals.lww.com/nsca-jscr/fulltext/2017/11000/effects_of_a_modified_german_volume_training.21.aspx

Estimating RIR - https://pubmed.ncbi.nlm.nih.gov/33337690/

RIR vs Failure - https://pubmed.ncbi.nlm.nih.gov/33343066/

]]> <p>Welcome to the first episode of our education series, this time looking at the fundamentals of training. We really hope you enjoy this one. We’ve put a lot into this to give you some high quality content. We dive into stimulus and outcome, training variables, a tiny bit of mechanics, and progressive overload, looking at each of these topics and ideas surrounding them in a decent amount of detail (also remembering this is just fundamentals and we can’t get too carried away haha). As usual, all support is tremendously appreciated. Don’t forget to like, comment, share, and subscribe/follow if you enjoy the content!</p><p><br></p><p><span>Listen on Spotify: </span><a href="https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C" rel="nofollow">https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C</a></p><p>Watch on YouTube: https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ</p><p><br></p><p>Check out our content on Instagram:</p><p><a href="https://www.instagram.com/kevgomes_/" rel="nofollow">https://www.instagram.com/kevgomes_/</a></p><p><a href="https://www.instagram.com/bstan_coaching/" rel="nofollow">https://www.instagram.com/bstan_coaching/</a></p><p><br></p><p>References:</p><p><span>Mechanisms of Hypertrophy - </span><a href="https://journals.lww.com/nsca-jscr/Fulltext/2010/10000/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspx" rel="nofollow">https://journals.lww.com/nsca-jscr/Fulltext/2010/10000/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspx</a></p><p><span>Frequency 1 - </span><a href="https://link.springer.com/article/10.1007/s40279-016-0543-8?code=a6a6daa2-2b21-4572-8950-3c09a65fa071&correlationId=4d9ea02c-da9a-44df-a279-bfae59b39531&error=cookies_not_supported" rel="nofollow">https://link.springer.com/article/10.1007/s40279-016-0543-8?correlationId=4d9ea02c-da9a-44df-a279-bfae59b39531&error=cookies_not_supported&code=a6a6daa2-2b21-4572-8950-3c09a65fa071</a></p><p><span>Frequency 2 - </span><a href="https://shapeamerica.tandfonline.com/doi/abs/10.1080/02640414.2018.1555906#.YEXwdC-l0_U" rel="nofollow">https://shapeamerica.tandfonline.com/doi/abs/10.1080/02640414.2018.1555906#.YEXwdC-l0_U</a></p><p><span>GVT - </span><a href="https://journals.lww.com/nsca-jscr/fulltext/2017/11000/effects_of_a_modified_german_volume_training.21.aspx" rel="nofollow">https://journals.lww.com/nsca-jscr/fulltext/2017/11000/effects_of_a_modified_german_volume_training.21.aspx</a></p><p><span>Estimating RIR -</span><a href="https://pubmed.ncbi.nlm.nih.gov/33337690/" rel="nofollow"> https://pubmed.ncbi.nlm.nih.gov/33337690/</a></p><p><span>RIR vs Failure - </span><a href="https://pubmed.ncbi.nlm.nih.gov/33343066/" rel="nofollow">https://pubmed.ncbi.nlm.nih.gov/33343066/</a></p> 7ebe1689-1686-404b-a76d-5374728ed287 https://redcircle.com/shows/c474af65-48a6-4111-8d05-5c8fecd37f84/episodes/ef2fe9aa-c16d-49de-a0d0-031f2b1620cc Fri, 12 Mar 2021 16:55:00 +0000 3758 no full B&B FIT BITS #2 - The Importance Of Daylight B&B FIT BITS #2 - The Importance Of Daylight Kevin Gomes & Ben Stanners Thank you everyone for the response and support so far. It really means a lot to us and we hope we can keep providing quality content for people to learn from. This week we have some seriously cool episodes dropping which you're not going to want to miss, starting with our latest episode of Fit Bits looking at daylight. Ever wondered how something this simple could impact your sleep, digestion, training and so much more? Have a little listen! We hope you enjoy and don't forget to like, comment your thoughts and follow/subscribe!

Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C

Watch on YouTube: https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ

Check out our content on Instagram:

https://www.instagram.com/kevgomes_/

https://www.instagram.com/bstan_coaching/

]]> <p>Thank you everyone for the response and support so far. It really means a lot to us and we hope we can keep providing quality content for people to learn from. This week we have some seriously cool episodes dropping which you're not going to want to miss, starting with our latest episode of Fit Bits looking at daylight. Ever wondered how something this simple could impact your sleep, digestion, training and so much more? Have a little listen! We hope you enjoy and don't forget to like, comment your thoughts and follow/subscribe!</p><p><br></p><p>Listen on Spotify: <a href="https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C" rel="nofollow">https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C</a></p><p>Watch on YouTube: https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ</p><p><br></p><p>Check out our content on Instagram:</p><p><a href="https://www.instagram.com/kevgomes_/" rel="nofollow">https://www.instagram.com/kevgomes_/</a></p><p><a href="https://www.instagram.com/bstan_coaching/" rel="nofollow">https://www.instagram.com/bstan_coaching/</a></p> e907841b-eb07-48e9-8a6e-d2d58e9a4de5 https://redcircle.com/shows/c474af65-48a6-4111-8d05-5c8fecd37f84/episodes/56e26b0f-8d2a-4ee6-8989-f29a9fa9b38e Wed, 10 Mar 2021 16:55:00 +0000 1289 no full Brawn & Brains Episode 1 - Introduction & Q&A #1 Brawn & Brains Episode 1 - Introduction & Q&A #1 Kevin Gomes & Ben Stanners Hello and welcome to the first episode of our podcast! We’re really excited to bring this to you and have some really cool content ideas and guests we plan on bringing on. As mentioned, next episode will dive into our education series with fundamentals of training, but for now, enjoy a little introduction and Q&A to kick things off. Everything from how we got started in fitness, to our influences and some mistakes we’ve made. Thanks everyone for the questions and we hope you enjoy! Please like, subscribe/follow, comment and leave us some feedback. We’re always interested in hearing what you have to say and what you’d like to see us cover in the future.

Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C

Watch on YouTube: https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ

Check out our content on Instagram:

https://www.instagram.com/kevgomes_/

https://www.instagram.com/bstan_coaching/

The GVT study that was being referred to: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5969184/

]]> <p>Hello and welcome to the first episode of our podcast! We’re really excited to bring this to you and have some really cool content ideas and guests we plan on bringing on. As mentioned, next episode will dive into our education series with fundamentals of training, but for now, enjoy a little introduction and Q&A to kick things off. Everything from how we got started in fitness, to our influences and some mistakes we’ve made. Thanks everyone for the questions and we hope you enjoy! Please like, subscribe/follow, comment and leave us some feedback. We’re always interested in hearing what you have to say and what you’d like to see us cover in the future.</p><p><br></p><p>Listen on Spotify: <a href="https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C" rel="nofollow">https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C</a></p><p>Watch on YouTube: https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ</p><p><br></p><p>Check out our content on Instagram:</p><p><a href="https://www.instagram.com/kevgomes_/" rel="nofollow">https://www.instagram.com/kevgomes_/</a></p><p><a href="https://www.instagram.com/bstan_coaching/" rel="nofollow">https://www.instagram.com/bstan_coaching/</a></p><p><br></p><p>The GVT study that was being referred to: <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5969184/" rel="nofollow">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5969184/</a></p> da2358fe-1a8a-4786-a497-07b3951bb167 https://redcircle.com/shows/c474af65-48a6-4111-8d05-5c8fecd37f84/episodes/b632740a-4eb1-4209-a960-401b944e7cb0 Fri, 05 Mar 2021 16:10:00 +0000 4195 no bonus B&B FIT BITS #1 - Effective Lockdown Training For Better Progress In The Gym B&B FIT BITS #1 - Effective Lockdown Training For Better Progress In The Gym Kevin Gomes & Ben Stanners Welcome to Fit Bits, our shorter chat segments. Hopefully will give you a preview of what you can expect from our full podcast episodes (coming soon). Kev and Ben discuss some lockdown training considerations and how we can use our training now to facilitate better progress when gyms open. We hope you enjoy the video. Please like & subscribe, and comment your thoughts and what you want to see us cover

Check out our content on instagram:

https://www.instagram.com/kevgomes_/

https://www.instagram.com/bstan_coaching/

]]> <p>Welcome to Fit Bits, our shorter chat segments. Hopefully will give you a preview of what you can expect from our full podcast episodes (coming soon). Kev and Ben discuss some lockdown training considerations and how we can use our training now to facilitate better progress when gyms open. We hope you enjoy the video. Please like & subscribe, and comment your thoughts and what you want to see us cover</p><p><br></p><p>Check out our content on instagram:</p><p>https://www.instagram.com/kevgomes_/</p><p>https://www.instagram.com/bstan_coaching/</p> 2f181745-ba6f-4c8e-b6f8-0b713285b9e5 https://redcircle.com/shows/c474af65-48a6-4111-8d05-5c8fecd37f84/episodes/06505831-7d15-4d9a-856f-3fdbddee768f Wed, 03 Mar 2021 12:43:14 +0000 1048 no