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Education
Sean Tumilson
Hi, I'm Sean Tumilson, and on KeepTalking I post daily episodes on different topics that I am an expert in (or at least claim to be): language learning, health & fitness, daily habits, and global & societal issues. Why so many topics instead of one "niche"? Because I have worked in half a dozen different industries in a rapidly changing world, and have too many areas of interest to narrow it down to just one topic. Most of KeepTalking's episodes are in English with occasional episodes in Spanish. Enjoy! Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
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3 common exercises that most adults cannot do properly

3 common exercises that most adults cannot do properly

Most adults in the modern world, myself included, really struggle with certain movement patterns. In this episode, learn about three common ones and ways to correct them. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
11:2217/08/2024
The story of how life took me full circle back into fitness

The story of how life took me full circle back into fitness

In 2007, at age 18, I started an exercise science degree at university. Now at age 35 in 2024, I work as a personal trainer and fitness coach. There were many interesting detours along the way. In this episode, I tell the story. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
16:3916/08/2024
Overtraining - What 35 years as an athlete and fitness fanatic has taught me about it

Overtraining - What 35 years as an athlete and fitness fanatic has taught me about it

"Overtraining" is a controversial term in the fitness space. In this episode, I talk about my experience with it in my own training and with clients. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
08:2815/08/2024
How hard is it to actually build big triceps and biceps?

How hard is it to actually build big triceps and biceps?

Building big arms, for most of us in the general population, takes a long time - forever, quite frankly. In this episode, I explain what you can expect on your arm-building journey, and give you some tips. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
09:3114/08/2024
Biggest mistake everyone from beginners to experts makes on their fitness journey

Biggest mistake everyone from beginners to experts makes on their fitness journey

Making improvements in our fitness is something that is valuable for all of us regardless of our experience level. In this episode, I talk about a major mistake that everyone, including myself, often makes. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
09:0013/08/2024
How to exercise every day without overdoing it

How to exercise every day without overdoing it

I, like some of you, am the type of person who likes to work out every day, seven days a week, 365 days a year. This is great, but we need to be careful to not overdo it and stall or even regress. In this episode, I explain how. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
09:5512/08/2024
My changing views on "If It Fits Your Macros"

My changing views on "If It Fits Your Macros"

"If It Fits Your Macros" is a concept that suggests that as long as the foods you eat have appropriate macronutrient content (proteins, fats and carbs, and therefore total calories), it doesn't matter how natural or processed the foods are. In this episode, I explain my gradually shifting views on this topic. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
10:5611/08/2024
The 80/20 rule is great, but somebody's gotta be a psycho

The 80/20 rule is great, but somebody's gotta be a psycho

Most personal trainers will say that the "80/20 rule" where you do healthy things 80% of the time and let yourself have a little fun 20% of the time is a good way to live life. I agree... however, after 35 years of life on the earth, I've realized that the 80/20 rule just ain't for me. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
12:1810/08/2024
Recomp - build muscle & burn fat at the same time - theory & anecdote

Recomp - build muscle & burn fat at the same time - theory & anecdote

Being in a "recomp" (body recomposition) where you are building muscle and burning body fat at the same time is the golden zone of fitness (lol). In this episode, I talk about my own experimentation with body recomp and share whether or not it appears possible even for advanced lifters. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
10:5109/08/2024
I've officially sold my soul (taste buds) to the devil

I've officially sold my soul (taste buds) to the devil

The inconvenient reality is that changing our body composition requires us to view food as fuel rather than as a source of joy or pleasure. In this episode, I talk about why my taste buds have all but disappeared (lol). --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
10:0008/08/2024
Should all athletes eat like bodybuilders?

Should all athletes eat like bodybuilders?

Bodybuilders typically optimize their physique by eating 4-6 meals per day, each of them containing an appropriate amount of protein and other macronutrients. In this episode, I make the case that other athletes should maybe eat the same way, using anecdotal and practical evidence. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
12:4707/08/2024
What is the best fitness advice for the average person?

What is the best fitness advice for the average person?

As personal trainers, it is often very difficult for us to relate to the "average person" when we talk about fitness, since many of us, like myself, are "fitness psychos". --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
09:5206/08/2024
Power, strength, hypertrophy - in that order

Power, strength, hypertrophy - in that order

In this episode, I talk about how to structure a workout if you are going to train multiple systems in the same day. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
10:4005/08/2024
Stop trying to lose weight and do this instead

Stop trying to lose weight and do this instead

As a personal trainer, I have found that the percentage of people willing to diligently track calories in order to lose weight is very low. In this episode, I offer a different strategy for changing body composition. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
10:1304/08/2024
The 3 levels of a weight loss diet

The 3 levels of a weight loss diet

There are different diet strategies for burning body fat depending on where a person is at in their journey. In this episode, I talk about these three different "levels". --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
10:2403/08/2024
If I had to pick just 1 exercise to do forever, what would I pick? (loaded question)

If I had to pick just 1 exercise to do forever, what would I pick? (loaded question)

I like to think about the hypothetical question of "best exercise if you had to pick just 1 to do forever". In this episode, I explain my somewhat controversial pick. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
09:0302/08/2024
3 overused and overrated exercises

3 overused and overrated exercises

As personal trainers and everyday gym-goers, there are quite a few exercises that are not that useful but that we still love to do. In this episode, I talk about three of them. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
13:0101/08/2024
Why back exercises are so important yet so challenging

Why back exercises are so important yet so challenging

In the modern world, most people have underdeveloped back muscles, and often struggle to train them properly. In this episode, I explain how the average person can get a much stronger back and improve posture. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
09:5531/07/2024
2 nutrients you need more of to improve your body composition, according to personal trainers

2 nutrients you need more of to improve your body composition, according to personal trainers

If you want to burn body fat, build muscle, or a combination of both, but don't want to strictly track your calories, focus on these two nutrients. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
09:3830/07/2024
Personal trainer advice that most people don't want to hear

Personal trainer advice that most people don't want to hear

In this episode, I tell a story (without mentioning names) about a situation that exemplifies an issue that the majority of people struggle with. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
08:4829/07/2024
Do NOT be afraid of getting "too bulky" from lifting heavy weights

Do NOT be afraid of getting "too bulky" from lifting heavy weights

There is still a common myth in the fitness industry, among both women and men, that lifting heavy will give people a look that is "too bulky". In this episode, I talk (mostly rant) about why this is not the case. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
08:2928/07/2024
Best back exercises for lifters of all levels

Best back exercises for lifters of all levels

Building a strong back is very important. In this episode, I explain which back exercises are my favorites. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
09:2327/07/2024
Karma is a B**** and it got me in the gym today!!!

Karma is a B**** and it got me in the gym today!!!

In the gym this morning during my workout, I was humbled when I injured myself during an exercise, and it seems to have been karma based on some the things I said a few days ago in another episode. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
08:3326/07/2024
How much protein do you ACTUALLY need to build & preserve muscle?

How much protein do you ACTUALLY need to build & preserve muscle?

Exercise is a key component of building and preserving muscle, but hitting your protein targets is arguably more important. Most personal trainers recommend a high amount of protein each day. How much do you actually need? Find out in this episode. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
09:5625/07/2024
Barbell back squat: Should you do it or avoid it?

Barbell back squat: Should you do it or avoid it?

The barbell back squat is labeled by some trainers as the "king of all exercises" or at least the king of lower body exercises. However, some trainers avoid it like the plague when training clients. In this episode, I weigh the pros and cons of the barbell back squat and talk about who should do it and when. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
10:2924/07/2024
Maximum amount of muscle you can build in 1 year without steroids

Maximum amount of muscle you can build in 1 year without steroids

I spent three years in my early 30s making a concerted effort to build as much muscle as possible. In this episode, I talk about realistic expectations for how much muscle you can build. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
11:1923/07/2024
2 tips if you struggle with gastrointestinal/digestive issues

2 tips if you struggle with gastrointestinal/digestive issues

I struggled with digestive, gastrointestinal issues throughout most of my teens and twenties. Now in my mid-thirties, I have the issues much more under control, and want to share a couple of tips with you. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
09:3022/07/2024
Corporate workers who look like NFL players!!!

Corporate workers who look like NFL players!!!

In this episode, I teach you how to build a physique that looks like a high-level professional athlete's physique, even if you are a "regular person" who works a "regular job". --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
11:2521/07/2024
How to get the sexiest body shape possible through exercise and diet

How to get the sexiest body shape possible through exercise and diet

In this episode, I teach you how to train and eat to get the body that is theoretically (and anecdotally) the most attractive, with slight differences for men and women. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
10:4820/07/2024
The science and the art of fitness

The science and the art of fitness

Fitness can be described as something that is both a science and an art. In this episode, I explain why through several examples. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
08:4319/07/2024
Focus on these 3 key areas to get in shape and ignore the other noise

Focus on these 3 key areas to get in shape and ignore the other noise

Sean talks about the most important elements of getting the body you want, and explains why you should ignore many of the "biohacks" that you will likely hear about on the internet. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
09:2918/07/2024
The bodybuilders were right all along! Eat like they do

The bodybuilders were right all along! Eat like they do

Bodybuilders typically eat 4-6 meals per day for optimal physique. In this episode, I explain why you probably should too, not only for physique but also for health and performance. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
10:1117/07/2024
Most common mistake most gym-goers make when attempting strength training

Most common mistake most gym-goers make when attempting strength training

Sean talks about a common mistake he sees in the gym. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
09:0616/07/2024
How to hit a PR (personal record) on any exercise within the next month

How to hit a PR (personal record) on any exercise within the next month

Sean gives tips on how to hit a PR. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
10:0315/07/2024
From "conspiracy theorist" to conventionalist on 3 health topics

From "conspiracy theorist" to conventionalist on 3 health topics

Sean discusses 3 health topics that he is starting to switch back to a more conventional way of thinking instead of believing in some of the information labeled more as "conspiracy theory". --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
23:4614/07/2024
Tracking macronutrients... for psychos only or fun for everyone?

Tracking macronutrients... for psychos only or fun for everyone?

Sean talks about his experience tracking macronutrients to change body composition. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
10:1713/07/2024
5 daily habits to get lean and stay lean that have nothing to do with food or exercise

5 daily habits to get lean and stay lean that have nothing to do with food or exercise

Sean talks about some of the daily habits he's developed that make it very easy to stay lean. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
10:0612/07/2024
British accent attempt - How long does it take to change your accent?

British accent attempt - How long does it take to change your accent?

Sean speaks for 10 minutes in a (hopefully somewhat native-sounding) British accent after an interesting idea he had. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
10:3011/07/2024
Still mastering the craft after more than 1,000 episodes

Still mastering the craft after more than 1,000 episodes

Sean talks about becoming immersed in the process and mastering the craft of things rather than worrying about the result. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
07:2810/07/2024
For those of you like me who rarely do things out of love or joy

For those of you like me who rarely do things out of love or joy

Sean reflects on his mindset towards life and how, sadly, so few of the things he does are motivated by love or joy. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
09:3909/07/2024
La payasada política de los estados unidos

La payasada política de los estados unidos

Sean habla sobre el primer debate presidencial del 2024 en EEUU. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
08:4808/07/2024
Imperfect action should be your default mode, but there are rare times when you should hold off

Imperfect action should be your default mode, but there are rare times when you should hold off

Sean tells a brief story that illustrates the fine line between taking action and waiting until something is fully ready to be presented. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
14:0307/07/2024
Is a one-size-fits-all diet that is healthy for everyone possible?

Is a one-size-fits-all diet that is healthy for everyone possible?

Sean tries (and basically fails, lol) to come up with a diet plan that would be healthy and beneficial for everyone regardless of their fitness level, lifestyle, and goals. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
16:4706/07/2024
Why I still encourage content creation even in a world over-flooded with content

Why I still encourage content creation even in a world over-flooded with content

Sean talks about what he has learned through three years of recording this podcast. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
08:4805/07/2024
Could it be the sad end of my muscle-building quest?

Could it be the sad end of my muscle-building quest?

Sean talks about how he may stop trying to build muscle at the end of 2024 and focus on other fitness goals, and explains why. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
15:1804/07/2024
The bots are stepping up their game! Watch out!!!

The bots are stepping up their game! Watch out!!!

Sean shares an anecdote about an email from a fake account. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
07:1003/07/2024
Your fitness progress has stalled... what should you do?

Your fitness progress has stalled... what should you do?

Sean gives advice for people whose fitness progress has stalled. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
11:0202/07/2024
Welcome to the world of full transparency

Welcome to the world of full transparency

Sean speculates about the near future. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
11:5301/07/2024
¿Estoy leyendo correctamente sobre lo que está pasando en México?

¿Estoy leyendo correctamente sobre lo que está pasando en México?

Sean habla sobre las noticias que él ha escuchado últimamente sobre México. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
09:4430/06/2024
4 most nerve-wracking activities I have regularly participated in

4 most nerve-wracking activities I have regularly participated in

Sean talks about 4 (actually 5 it turns out) nerve-wracking activities he has participated in on a regular basis during his adult life. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support
12:3029/06/2024