All Episodes

LYLE MCDONALD: HOW BIG OF A CALORIE SURPLUS DO YOU NEED TO BUILD MUSCLE? HOW TO MAXIMIZE MUSCLE GAIN & MINIMIZE FAT GAIN USING RFL DAYS | EP. 236

FOOD QUALITY FOR FAT LOSS: WHY THE FOODS YOU CHOOSE MATTER AS MUCH AS YOUR CALORIES | FAT LOSS SERIES PART 6 | EP. 235

LYLE MCDONALD: INTERMITTENT MODIFIED FASTING: A NEW FRAMEWORK FOR FAT LOSS, PERFORMANCE & NUTRITIONAL PERIODIZATION | EP. 234

RAPID FAT LOSS MASTERCLASS: PSMF, FAST FAT LOSS & WHO SHOULD NOT USE AGGRESSIVE DEFICITS FT. DR. MIKKI WILLIDEN | EP. 233

THE ROAD TO PRO: WES PATTERSON’S JOURNEY FROM NPC COMPETITOR TO IFBB PROFESSIONAL | EP. 232

LIFESTYLE FACTORS SABOTAGING YOUR FAT LOSS SUCCESS & HOW TO FIX THEM | FAT LOSS SERIES PART 5 | EP. 231

FEMALE BODY RECOMPOSITION: WHY WOMEN ARE PHYSIOLOGICALLY PRIMED TO BUILD MUSCLE & LOSE FAT AT THE SAME TIME WITH JEFF HOEHN | EP. 230

MANY LESSONS FROM YEARS OF PODCASTING & CONNECTING WITH THE BRIGHTEST MINDS IN FITNESS FT. SARAH PARKER, BEYOND CONDITION PODCAST | EP. 229

HIDDEN DIETARY MISTAKES SABOTAGING YOUR FAT LOSS PROGRESS & HOW TO FIX THEM | FAT LOSS SERIES PART 4 | EP. 228

DR. MIKKI WILLIDEN: DOES DRINKING ALCOHOL REALLY BLUNT FAT LOSS? SEPARATING THE PHYSIOLOGY FROM THE BEHAVIOR | EP. 227

LATEST BODY RECOMP RESEARCH & THE 3 LEVERS I PULL WITH CLIENTS TO MAKE IT HAPPEN | ERIC HELMS FOLLOW-UP | EP. 226

ERIC HELMS: BODY RECOMP — THE SCIENCE OF BUILDING MUSCLE & LOSING FAT AT THE SAME TIME | EP. 225

CARDIO, STEPS & DAILY MOVEMENT STRATEGY FOR LOSING FAT & KEEPING IT OFF | FAT LOSS SERIES PART 3 | EP. 224

CAN YOU ACTUALLY RECOMP? DEFINING BODY RECOMPOSITION & THE 5 POPULATIONS WHO CAN BUILD MUSCLE & LOSE FAT AT THE SAME TIME WITH JEFF HOEHN | EP. 223

ERIC HELMS: TRAINING IN A DEFICIT: WHAT THE RESEARCH ACTUALLY SAYS ABOUT VOLUME, MUSCLE LOSS & FAT LOSS PHASE PROGRAMMING | EP. 222

HOW TO TRAIN DURING A FAT LOSS PHASE TO LOSE FAT WITHOUT LOSING MUSCLE | FAT LOSS SERIES PART 2 | EP. 221

LYLE MCDONALD: FITNESS MYTHS FOR WOMEN (PART 2) — DOES FASTED CARDIO WRECK YOUR HORMONES? THE TRUTH ABOUT CORTISOL, ZONE 2 TRAINING, FAT LOSS & BIRTH CONTROL | EP.

FAT LOSS PHASE MASTERCLASS: THE NUTRITION STRATEGY TO LOSE FAT & MAINTAIN MUSCLE | FAT LOSS SERIES PART 1 | EP. 219

LYLE MCDONALD: TRAINING MYTHS FOR WOMEN — DO FEMALES NEED TO LIFT IN THE 3-5 REP RANGE TO BUILD MUSCLE? THE TRUTH ABOUT LIFTING HEAVY, REST TIMES, EXERCISE VARIETY & MUSCLE GROWTH | EP. 219

WHY MOST DIETS FAIL, THE DRAWBACKS OF SWITCHING YOUR TRAINING PROGRAM TOO OFTEN & DOES CARDIO KILL MUSCLE GAIN | COACHING Q&A WITH JEFF HOEHN

FAT LOSS FACTS YOU NEED TO KNOW: CUTTING THROUGH THE NOISE WITH EVIDENCE-BASED STRATEGIES

LYLE MCDONALD: FAT LOSS FOR WOMEN MASTERCLASS | COMMON DIETING MISTAKES, SEX DIFFERENCES & WHY FAT LOSS FEELS HARDER FOR FEMALES

BUILDING PHASE MISTAKES: WHY YOU’RE GAINING FAT & NOT MUSCLE | LEAN GAINS SERIES PART 5 | EP. 215

THE MOST IMPORTANT FAT LOSS HABITS, SCALE WEIGHT FLUCTUATIONS & TRAINING EXECUTION COACHING Q&A WITH JEFF HOEHN

HOW BIG OF A CALORIE SURPLUS DO YOU NEED FOR MUSCLE GROWTH? | LEAN GAINS SERIES PART 4 | EP. 213

MIKKI WILLIDEN: THE HABITS OF SUCCESSFUL DIETERS, HOW TO IMPROVE INSULIN SENSITIVITY & THE BIGGEST NUTRITION MISTAKES WOMEN MAKE | EP. 212

DR. SCOTT STEVENSON: ARE YOU REALLY TRAINING HARD ENOUGH TO MAXIMIZE MUSCLE GROWTH? | WHY SOME PEOPLE TRAIN FOR YEARS & STILL LOOK THE SAME

LEAN BUILDING VERSUS BULKING PHASES: HOW TO GAIN MUSCLE WITHOUT GETTING FAT | LEAN GAINS SERIES PART 3 | EP. 210

ERIC HELMS: IS BULKING DEAD & MAINGAINING IN? | EP. 209

LEAN BUILDING BLUEPRINT: LEAN GAINS SERIES PART 2 | EP. 208

THE OVERLOOKED BENEFITS OF EATING AT MAINTENANCE | METABOLIC, PHYSIOLOGICAL, BEHAVIORAL & PSYCHOLOGICAL ADVANTAGES WITH JEFF HOEHN

AJ SIMS AKA CEMENT FACTORY: WHAT SUCCESSFUL COACHES & CLIENTS DO DIFFERENTLY | EP. 206

WHY YOU CANNOT MAXIMIZE MUSCLE GROWTH IN A CALORIE DEFICIT: LEAN GAINS SERIES PART 1 | EP. 205

COACHING ROUNDTABLE Q&A: PHYSIOLOGICAL FACTORS THAT DETERMINE FAT LOSS READINESS, HOW TO IMPROVE RECOVERY & REDUCE SORENESS WITH JEFF HOEHN OF THE MIND MUSCLE CONNECTION | EP. 204

OVERCOMING ADVERSITY, BUILDING THROUGH BODYBUILDING & LIVING WITH RADICAL OWNERSHIP WITH BEN MAYFIELD-SMITH | EP. 203

BODY RECOMP FOR HIGH PERFORMERS: MY COACHING FRAMEWORK FOR BUILDING MUSCLE & LOSING FAT SIMULTANEOUSLY | EP. 202

ERIC HELMS: APPLYING THE TRAINING VOLUME RESEARCH IN THE REAL WORLD | EP. 201

BODY RECOMPOSITION EXPLAINED: CAN YOU REALLY LOSE FAT & BUILD MUSCLE AT THE SAME TIME? | EP. 198

ERIC HELMS: THE TRAINING VOLUME DEBATE: WHAT ACTUALLY BUILDS MUSCLE LONG-TERM | EP. 199

13 LESSONS FROM 13 YEARS OF ONLINE COACHING | EP. 198

DERRICK VAN EVERY: THE SCIENCE OF BUILDING MUSCLE: MECHANISMS, MYTHS & MISCONCEPTIONS | EP. 197

METABOLIC & PHYSIOLOGIC FLEXIBILITY: BUILDING A BODY THAT ADAPTS WITH DR. MIKE T. NELSON | EP. 196

WHY THE SCALE DOESN’T TELL THE WHOLE STORY SEX-SPECIFIC COACHING SERIES PART 2 EP. 19

FEMALE FAT LOSS EXPLAINED: HOW I COACH WOMEN DIFFERENTLY | EP. 194

SAM MILLER: THE FUNCTIONAL COACHING CRISIS | WHEN “HOLISTIC” BECOMES HARMFUL | EP. 193

FAT LOSS OVER 40: THE TRUTH ABOUT FAT LOSS IN PERIMENOPAUSE & MENOPAUSE | THE SCIENCE & STRATEGIES BEHIND LONG LASTING PHYSIQUE CHANGE FOR WOMEN | EP 192

LYLE MCDONALD: METABOLISM & FAT LOSS FOR WOMEN 40 PLUS | THE TRUTH ABOUT MENOPAUSE & BODY COMP | EP 191

LYLE MCDONALD: DEBUNKING THE BIGGEST NUTRITION, FAT LOSS & BODY COMP MYTHS TARGETING WOMEN | SEPARATING THE SCIENCE FROM THE BS SOLD ON SOCIAL MEDIA | EP. 190

HOLIDAY NUTRITION BLUEPRINT: HOW TO ENJOY THE HOLIDAYS WITHOUT DERAILING YOUR GOALS | EP. 189

ERIC HELMS: FROM LIFESTYLE LEAN TO STAGE SHREDDED: COSTS, CONSEQUENCES & WHY YOU SHOULD NOT TRY TO WALK AROUND IN STAGE CONDITION YEAR-ROUND| EP. 188

MAKING FAT LOSS FEEL EASIER: DIETARY FACTORS FOR MANAGING HUNGER & APPETITE | EP. 187

DR. MIKKI WILLIDEN: WHY FAT LOSS MAINTENANCE IS SO CHALLENGING & HOW TO APPROACH IT | EP. 186

LYLE MCDONALD: RAPID FAT LOSS EVOLVED- LYLE’S UPDATED APPROACH TO DROPPING BODY FAT FAST | EP. 185

CALVIN SCHELLER: THE PHYSIOLOGY OF APPETITE: HOW HORMONES & FOOD CHOICES DRIVE HUNGER | EP. 184

FATAL FAT LOSS MISTAKES: THE HIDDEN REASONS YOU’RE NOT LOSING BODY FAT | EP. 183

ERIC HELMS THE SCIENCE OF GETTING SHREDDED: RESEARCH-BACKED STRATEGIES TO MAXIMIZE FAT LOSS & MUSCLE RETENTION | EP. 182

MENSTRUAL CYCLE RESTORATION: NIKKI ZAHKA’S JOURNEY TO BETTER HEALTH, PERFORMANCE & METABOLIC RECOVERY | EP. 181

ERIC HELMS: INTUITIVE VS INFORMED EATING, REFEEDS & WHY LIVING THE FITNESS LIFESTYLE YEAR-ROUND MATTERS | EP. 180

BUILDING A LEAN BODY FOR LIFE: THE TRAINING, CARDIO & MOVEMENT BLUEPRINT | EP. 179

LYLE MCDONALD: PRESERVING MUSCLE & MANAGING HUNGER DURING RAPID FAT LOSS PHASES | EP. 178

HOW TO GET LEAN & STAY LEAN FOR LIFE: NUTRITIONAL PRINCIPLES THAT ACTUALLY WORK | EP. 177

RAPID FAT LOSS REVISITED: LYLE MCDONALD’S UPDATED INSIGHTS ON PROTEIN-SPARING MODIFIED FASTS | EP. 176

DR. LAUREN COLENSO-SEMPLE: FIGHTING BACK AGAINST FEMALE-SPECIFIC FRAGILITY NARRATIVES | EP. 175

LYLE MCDONALD: HOW TO MASTER LONG-TERM FAT LOSS MAINTENANCE | EP. 174

FAT LOSS Q&A: HOW TO MANAGE HUNGER, CRUSH CRAVINGS & IMPLEMENT DIET HACKS THAT ACTUALLY WORK WITH PHILIP PAPE OF WITS & WEIGHTS | EP. 173

LYLE MCDONALD CRAVINGS 101: MYTHS, TRIGGERS & EVIDENCE-BASED STRATEGIES TO TAKE BACK CONTROL OF YOUR EATING | EP. 172

LYLE MCDONALD RETHINKING FLEXIBLE DIETING: THE EVOLUTION INTO FLEXIBLE EATING | EP. 171

HIGH ENERGY FLUX: THE EAT MORE MOVE MORE METHOD TO ACHIEVING & MAINTAINING A LEAN MUSCULAR PHYSIQUE & BETTER METABOLIC HEALTH | EP. 170

DR. ERIC TREXLER: HOW YOUR METABOLISM ADJUSTS DURING WEIGHT LOSS & THE MOST EXTREME ACCOUNTS OF METABOLIC ADAPTATION EVER SEEN | EP. 169

FAT LOSS PHASE BLUEPRINT: HOW I COACH CLIENTS TO LOSE FAT, MAINTAIN MUSCLE & GET RESULTS THAT LAST | EP. 168

ALAN FLANAGAN & DANNY LENNON: SATURATED FAT, BLOOD LIPIDS & HEART DISEASE RISK: WHAT THE EVIDENCE REALLY SAYS | EP. 167

THE PRIMER PHASE: THE MISSING PIECE TO SUSTAINABLE FAT LOSS & PHYSIQUE PROGRESS | EP. 166

FROM BURNOUT TO BALANCE: A COACHING JOURNEY BACK TO HEALTH & PHYSIQUE PROGRESS WITH IFBB PRO KARLEN CROUCH | EP. 165

THE POWER OF NUTRITIONAL PERIODIZATION: A PHASIC APPROACH TO PHYSIQUE PROGRESS | EP. 164

LYLE MCDONALD: CHALLENGING THE CONSTRAINED ENERGY MODEL — IS EXERCISE REALLY USELESS FOR BURNING CALORIES & LOSING FAT? | EP. 163

MY HEALTH-CENTRIC COACHING MODEL: THE PRINCIPLES & FRAMEWORK BEHIND MY COACHING | EP. 162

THE WHY BEHIND THE WORK: WHO I AM, WHY I COACH & THE CLIENTS I SERVE | EP. 161

MICROS MATTER TOO: THE PREVALENCE OF NUTRIENT INSUFFICIENCY & THE IMPORTANCE OF MICRONUTRIENTS WITH DR. CLIFF HARVEY | EP. 160

METABOLIC RATE DIFFERENCES BETWEEN WOMEN & MEN- WHY WOMEN BURN FEWER CALORIES AT REST: SEX DIFFERENCES SERIES PART 3 | EP. 159

STUBBORN BODY FAT DIFFERENCES BETWEEN MEN & WOMEN: SEX DIFFERENCES SERIES PART 2 | EP. 158

DIFFERENCES IN BODY FAT DISTRIBUTION, FAT LOSS, FAT STORAGE & FAT USE BETWEEN MEN & WOMEN: SEX DIFFERENCES SERIES PART 1 | EP. 157

LYLE MCDONALD GLP-1 MASTERCLASS: A DEEP DIVE INTO ANTI-OBESITY DRUGS | EP. 156

THE BENEFITS OF DROPPING BODY FAT | EP. 155

LYLE MCDONALD: FEMALE FAT LOSS | EP. 154

ARE MOST PEOPLE OVERFAT OR UNDERMUSCLED? BREAKING DOWN THE FACTS ON THE HARMFUL EFFECTS OF CARRYING EXCESS BODY FAT | EP. 153

DR. MARTIN REFALO: SEX DIFFERENCES IN MUSCLE GROWTH & TRAINING TO FAILURE VERSUS KEEPING REPS IN RESERVE | EP. 152

THE NUMBER ONE NUTRITION MISTAKE HOLDING YOU BACK FROM DROPPING BODY FAT & HINDERING YOUR ABILITY TO GET LEAN & STAY LEAN | EP. 151

HOW MUCH PROTEIN SHOULD YOU EAT DURING A FAT LOSS PHASE? | EP. 150

DR. SCOTT STEVENSON NUTRIENT TIMING MASTERCLASS: HOW TO FUEL YOURSELF TO ENHANCE PERFORMANCE & FACILITATE RECOVERY | EP. 149

THE MISCONSTRUED SCIENCE OF MENSTRUAL CYCLE SYNCING | EP. 148

DR. ALLAN BACON: DECONSTRUCTING PREVALENT SOCIAL MEDIA MYTHS & FRAGILITY NARRATIVES AROUND CYCLE SYNCING, MENOPAUSE, AUTOPHAGY, FASTING & CARNIVORE | EP. 147

THE MOST EFFECTIVE STRATEGIES FOR IMPROVING METABOLIC FLEXIBILITY, INSULIN SENSITIVITY & METABOLIC HEALTH | EP. 146

ACHIEVING OPTIMAL BODY COMPOSITION & METABOLIC HEALTH THROUGH IMPROVING METABOLIC FLEXIBILITY | EP. 145

JOE JEFFERY: FEMALE PED USE, TRT & GH THERAPY & MAXIMIZING MUSCLE GAIN WHILE MINIMIZING FAT ACCRUAL | EP. 144

THE MOST IMPORTANT TRAINING PRINCIPLE FOR PHYSIQUE DEVELOPMENT: PROGRESSIVE OVERLOAD | EP. 143

ARE YOU SENSITIVE TO GLUTEN OR IS IT A FODMAP INTOLERANCE CAUSING YOUR GI ISSUES? BREAKING DOWN THE RESEARCH ON THE TRUE CAUSE OF GI SYMPTOMS | EP. 142

THE POWER OF THE PLACEBO EFFECT: HOW YOUR PSYCHOLOGY IMPACTS YOUR PHYSIOLOGY WHEN IT COMES TO DIETING, APPETITE REGULATION, TRAINING PERFORMANCE & BLOOD GLUCOSE LEVELS | EP. 141

THE MENTAL SIDE OF DIETING: HOW YOUR BELIEFS AROUND DIETING IMPACT YOUR SUBJECTIVE PERCEPTION OF THE EXPERIENCE | EP. 140

PROTEIN MYTHS & MISTAKES WITH MIKKI WILLIDEN PHD: FIGHTING FRAGILITY NARRATIVES WITH FACTS | EP. 139

BLOOD FLOW RESTRICTION MASTERCLASS WITH BFR RESEARCHER DR. NICK ROLNICK | EP. 138

STRATEGIES TO SUCCESSFULLY NAVIGATE THE UPCOMING HOLIDAY SEASON & PREVENT WINTER WEIGHT GAIN | EP. 137

MINDSET SHIFTS THAT MAKE DIETING & LOSING FAT EASIER, MORE EFFICIENT & MORE ENJOYABLE | EP. 136

SCOTT STEVENSON: TRAINING PRINCIPLES THAT WILL HELP YOU TRANSFORM YOUR BODY & LIFE: LESSONS LEARNED FROM BODYBUILDING | EP. 135

GETTING PHOTO SHOOT SHREDDED: A LOOK INTO MY RECENT PHOTO SHOOT PREP | EP. 134

ERIC HELMS: THE COST OF GETTING SHREDDED & THE BEST STRATEGIES TO IMPROVE THE PROCESS OF GETTING PEELED | EP. 133

THE METABOLIC EFFECTS & SCIENCE OF CHEAT MEALS: DOES INDULGING INCREASE YOUR METABOLISM? | EP. 132

DR. MIKE T. NELSON: THE SCIENCE OF METABOLIC FLEXIBILITY: HOW TO MAXIMIZE YOUR ABILITY TO USE FATS & CARBS | EP. 131

CHEAT MEALS & CHEAT DAYS: DO CHEAT MEALS HELP OR HINDER FAT LOSS? | EP. 130

THE LINK BETWEEN EXERCISE & APPETITE: DOES WORKING OUT MAKE YOU HUNGRIER OR HELP SUPPRESS YOUR APPETITE? | EP. 129

HIGH ENERGY FLUX FOR MANAGING HUNGER: THE BENEFITS THAT INCREASING YOUR ACTIVITY LEVELS HAS ON APPETITE CONTROL & SATIETY LEVELS | EP. 128

G-FLUX: THE SCIENCE BEHIND THE HIGH ENERGY FLUX APPROACH I LIVE, PROMOTE & UTILIZE | EP. 127

EP. 126: DR. SCOTT STEVENSON: THE PRINCIPLES TO RUST PROOF YOUR PHYSIQUE, PERFORMANCE & PROGRESS FOR YEARS TO COME.

EP. 125 NEAT MASTERCLASS: A DEEP DIVE INTO NON-EXERCISE ACTIVITY & HOW IT IMPACTS YOUR BODY COMP, CALORIE BURN & LIKELIHOOD TO GAIN OR LOSE BODY FAT.

EPISODE 124 : ARE STARVATION MODE & METABOLIC DAMAGE STOPPING YOUR ABILITY TO LOSE FAT? DEBUNKING METABOLISM MYTHS, MISCONCEPTIONS & CLAIMS

EP. 123: OZEMPIC & WEGOVY DEEP DIVE: THE SCIENCE OF GLP-1 AGONISTS WITH DR. SCOTT STEVENSON

EP. 122: THYROID 101: EVERYTHING YOU NEED TO KNOW ABOUT OPTIMIZING THYROID HEALTH & FUNCTION & HYPOTHYROIDISM

EP. 121: RAPID FAT LOSS: ACCELERATING FAT LOSS BY USING PSMF DAYS

EP. 120: THYROID HORMONE MASTERCLASS WITH DR. SCOTT STEVENSON: THE RELATIONSHIP BETWEEN ENERGY AVAILABILITY, CARB INTAKE, BODY COMP, REFEEDS & THYROID HEALTH

EP. 119: ADVANCED DIETING STRATEGIES: RAPID FAT LOSS DAYS, PROTEIN SPARING MODIFIED FASTS, UNDULATING CALORIE CYCLES & MY PUSH PULL ADVANCED FAT LOSS METHOD

EP. 118: LOSING FAT & STAYING ON TRACK WHILE TRAVELING: TIPS, TRICKS & STRATEGIES FOR KEEPING YOUR FAT LOSS PROGRESS GOING EVEN WHEN YOU’RE ON THE ROAD

EP. 117: THE SCIENCE OF FAT BURNERS WITH DR. SCOTT STEVENSON

EP. 116: FAT BURNERS & METABOLISM: THERMOGENICS & LIPOLYTICS FOR INCREASING METABOLIC RATE & TDEE

EP. 116: FAT BURNERS & METABOLISM: THERMOGENICS & LIPOLYTICS FOR INCREASING METABOLIC RATE & TDEE

EP. 115: CARDIO & METABOLISM: HOW AEROBIC TRAINING BOOSTS YOUR METABOLIC RATE & TDEE

EP. 114: TRAINING YOUR METABOLISM: HOW BUILDING MUSCLE INCREASES YOUR METABOLIC RATE & TDEE

EP. 113: HOW TO BUILD & MAINTAIN YOUR METABOLISM: NUTRITIONAL STRATEGIES FOR INCREASING YOUR TDEE

EP. 112: SPOT REDUCTION: IS IT POSSIBLE TO LOSE BODY FAT IN SPECIFIC AREAS?

EP. 111: THE SCIENCE OF STUBBORN BODY FAT: HOW TO LOSE STUBBORN FAT THROUGH DIET, EXERCISE & STRATEGIC SUPPLEMENTATION

EP. 110: PRE-FAT LOSS CHECK LIST: THE HABITS YOU NEED TO HAVE IN PLACE TO BE READY FOR YOUR NEXT FAT LOSS PHASE

EP. 109: ARE YOU REALLY READY TO DIET? HOW TO KNOW IF YOU’RE IN THE RIGHT PLACE PHYSICALLY & MENTALLY TO ENTER A FAT LOSS PHASE

EP. 109: ARE YOU REALLY READY TO DIET? HOW TO KNOW IF YOU’RE IN THE RIGHT PLACE PHYSICALLY & MENTALLY TO ENTER A FAT LOSS PHASE

EP. 108: THE PROS OF SEMAGLUTIDE & GLP-1 WITH JASON THEOBALD

EP. 107: THE SCIENCE OF FOOD ADDICITION: CAN CERTAIN FOODS REALLY BE ADDICTIVE? NEW RESEARCH ON HOW HIGHLY PROCESSED FOODS CAN BE CONSIDERED ADDICTIVE SUBSTANCES

EP. 106: THE BEST WAYS TO KILL CRAVINGS & REDUCE FOOD TRIGGERS: HOW TO TELL THE DIFFERENCE BETWEEN HUNGER & CRAVINGS & HOW TO CRUSH/EXTINGUISH CRAVINGS TO IMPROVE YOUR BODY COMPOSITION

EP. 105: THE SCIENCE OF FOOD CRAVINGS: FACTORS THAT DRIVE FOOD CRAVINGS & DEBUNKING COMMON MYTHS ABOUT CHOCOLATE CRAVINGS

EP. 104: HOW TO STOP OVEREATING & DERAILING YOUR BODY COMP PROGRESS IN THE PROCESS: TOP STRATEGIES FOR STICKING TO YOUR DIET & BREAKING THE HABIT OF OVEREATING

EP. 103: LIFESTYLE FACTORS LIMITING YOU FROM GETTING LEAN: HOW EMOTIONAL EATING, STRESS, MINDLESS EATING, BOREDOM, & SLEEP LOSS CAN INCREASE YOUR APPETITE, CALORIE INTAKE & BODY FAT LEVELS

EP. 102: HOW YOUR FOOD ENVIRONMENT IS LIMITING YOU FROM GETTING LEAN: TIPS TO IMPROVE YOUR ENVIRONMENT THAT WILL MAKE FAT LOSS DIETING EASIER

EP. 101: THE NUTRITIONAL FACTORS & DIETARY DECISIONS DRIVING YOU TO OVEREAT: THE HOW TO REDUCE OVEREATING SERIES PART 1

EP. 100: HOW TO CUT THROUGH THE BS IN AN AGE OF MISINFORMATION: CELEBRATING 100 EPISODES OF PROVIDING CLARITY ON COMPLEX TOPICS & INFORMATION DISSEMINATION

EP. 99: HOW TO GET BACK ON TRACK AFTER SLIPPING UP ON YOUR NUTRITION

EP. 98: TOP 10 NUTRITION MISTAKES THAT ARE MESSING UP YOUR MUSCLE GAIN GOALS & BUILDING PHASE PROGRESS

EP. 97: CALORIE INTAKE FOR MUSCLE GAIN: COMPARING LARGE VERSUS SMALL SURPLUSES & THEIR EFFECTS ON MUSCLE GROWTH & FAT GAIN

ERIC HELMS: THE RELATIONSHIP BETWEEN WEIGHT GAIN & RATE OF MUSCLE GAIN: IS AN ENERGY SURPLUS NEEDED TO MAXIMIZE MUSCLE GROWTH?

EP. 95: THE BENEFITS OF TAKING A LEAN BUILDING APPROACH VERSUS A DIRTY BULKING APPROACH FOR GAINING MUSCLE: THE OPTIMAL RATE OF GAIN FOR MUSCLE GROWTH

EP. 94: BUILDING VERSUS CUTTING PHASES: THE BENEFITS OF GETTING OUT OF A MINDSET OF RESTRICTION & INTO A MINDSET OF ABUNDANCE & ADDITION

EP. 93: DR. SCOTT STEVENSON: IS THERE AN UPPER LIMIT TO PROTEIN STIMULATED MUSCLE ANABOLISM? BREAKING DOWN THE RESEARCH ON PROTEIN INTAKE & MUSCLE PROTEIN SYNTHESIS

EP. 92: NUTRITIONAL PERIODIZATION: HOW TO USE A PERIODIZED APPROACH TO NUTRITION TO POTENTIATE PROGRESS & PHYSIQUE DEVELOPMENT

EP. 91: THE PRE-FAT LOSS PRIMER PHASE: WHY A HEALTHY BODY IS A RESPONSIVE BODY/HOW TO PROMOTE METABOLIC RESTORATION, RECOVERY & RESILIENCE

EP. 90: THE BENEFITS OF FUELING YOURSELF THROUGHOUT THE DAY: BREAKING DOWN THE DATA ON WITHIN DAY ENERGY AVAILABILITY, HOW FASTED TRAINING & FASTING IMPACTS MUSCLE GROWTH & THE BENEFITS OF EATING

EP. 89: WHY YOU NEED TO BREAK THE CYCLE OF CHRONIC DIETING TO SET YOURSELF UP FOR BETTER BODY COMPOSITION IN THE FUTURE

EP. 88: THE DOWNSIDES OF CHRONIC UNDERFUELING & FREQUENT DIETING CYCLES

EP. 87: MASTERING MACRO TRACKING: MACRO TRACKING TIPS TO HELP YOU AVOID COMMON MISTAKES

EP. 86: NUTRITION TRACKING: THE BENEFITS OF TRACKING YOUR NUTRITION & HOW TO GET BETTER AT TRACKING

EP. 85: ACTIVITY TRACKERS & FITNESS WEARABLES: HOW TO USE ACTIVITY DEVICES TO YOUR ADVANTAGE TO BETTER YOUR BODY COMP & HEALTH

EP. 84: THE BODY RECOMP BLUEPRINT PART 2:TRAINING & LIFESTYLE OPTIMIZATION FOR RECOMPING

EP. 83: HOW TO BUILD MUSCLE & LOSE FAT AT THE SAME TIME: THE BODY RECOMP BLUEPRINT PART 1: NUTRITION FOR RECOMPING

EP. 82: BODY RECOMPOSITION: CAN TRAINED INDIVIDUALS LOSE FAT & BUILD MUSCLE?

EP. 81: INDIVIDUALIZED TRAINING PROGRAM DESIGN: THE IMPORTANCE OF TAKING AN EVIDENCE-BASED & PERSONALIZED APPROACH TO PROGRAMMING

EP. 80: DR. SCOTT STEVENSON: THE SCIENCE OF HYPERTROPHY TRAINING & INDIVIDUAL RESPONSES TO RESISTANCE TRAINING TOPICS 

EP. 79: COMBINING DIET & EXERCISE TO CREATE THE MOST EFFECTIVE DEFICIT FOR MAXIMIZING FAT LOSS & BODY RECOMPOSITION OUTCOMES

EP. 78: IS FRUIT INHERENTLY FATTENING? THE BENEFITS OF INCLUDING FRUIT & CARBS IN YOUR DIET, HIGH CARB VERSUS LOW CARB DIETS EFFECTS ON MUSCLE GAIN

EP. 77: WHY CARBS & INSULIN DO NOT MAKE YOU FAT: DECONSTRUCTING THE COMMON CLAIMS REGARDING CARBS & FAT GAIN, INSULIN RESISTANCE & APPETITE REGULATION

EP. 76: THE BEST MEAL FREQUENCY FOR MAXIMIZING MUSCLE GROWTH, FAT LOSS, SATIETY & HUNGER MANAGEMENT

EP. 75: CREATING AN EFFECTIVE CALORIE DEFICIT THROUGH NUTRITION: THE BENEFITS OF PROTEIN DISTRIBUTION, MACRO TRACKING, MEAL PLANS & MEAL PREP

EP. 74: THE BEST RATE OF LOSS TO MAXIMIZE BODY FAT LOSS, MUSCLE RETENTION & BODY COMP OUTCOMES: FAST VERSUS SLOW FAT LOSS, WEIGHT CYCLING & BODY RECOMP

EP. 73: MYTHS AROUND FAT LOSS, METABOLISM, WEIGHT REGAIN & DIETING THAT NEED TO DIE: DECONSTRUCTING COMMON FITNESS FALLACIES

EP. 72: WEIGHT LOSS RESISTANCE: DOES METABOLIC ADAPTATION CAUSE WEIGHT LOSS RESISTANCE & PREDICT WEIGHT REGAIN?

EP. 71: ERIC HELMS: BREAKING DOWN THE LATEST IN HYPERTROPHY TRAINING RESEARCH: TRAINING TO FAILURE, DELOADS & TRAINING FOR GLUTE GROWTH TOPICS:

EP. 70: IS METABOLIC ADAPTATION OR ADHERENCE TO BLAME FOR WEIGHT LOSS PLATEAUS? EXAMINING THE TRUE IMPACT OF ADAPTIVE THERMOGENESIS AS COMPARED TO COMPENSATORY EATING ON DIETARY SUCCESS

EP. 69: ADAPTIVE METABOLISMS & METABOLIC PHENOTYPES: SPENDTHRIFT VERSUS THRIFTY PHENOTYPES

EP. 68: HOW YOUR CALORIE INTAKE IMPACTS THE AMOUNT OF CALORIES YOU BURN: HOW YOUR DIET INFLUENCES YOUR METABOLISM, ENERGY EXPENDITURE & NEAT

EP. 67: 3500 CALORIE PER LB RULE: WHY THIS COMMONLY HELD BELIEF DOESN’T HOLD UP DURING A FAT LOSS PHASE & WHY WEIGHT LOSS IS NEVER LINEAR

EP. 66: UNRAVELING THE TRUTH ABOUT RESTAURANT MEALS & MENU ERRORS: HOW TO EAT OUT & STAY ON TRACK DURING A FAT LOSS PHASE

EP. 65: DIET QUALITY DEEP DIVE: HOW BEING TOO FLEXIBLE WITH FOOD SELECTION & DIET QUALITY HINDERS FAT LOSS & BODY COMPOSITION PROGRESS & LEADS TO FAT GAIN

EP. 64: PROCESSED FOODS VERSUS WHOLE FOODS EFFECTS ON METABOLISM, CALORIE EXPENDITURE & METABOLIC HEALTH

EP. 63: OPTIMIZING YOUR SLEEP ROUTINE: NUTRITION, LIFESTYLE & SUPPLEMENT INTERVENTIONS FOR GETTING THE PERFECT NIGHT OF SLEEP

EP. 62: SLEEP LOSS & YOUR PHYSIQUE: HOW SLEEP LOSS AFFECTS APPETITE, FAT LOSS, BODY FAT ACCRUAL & METABOLIC RATE

EP. 61 THE WHOOSH EFFECT & WEIGHT LOSS PLATEAUS: FAT LOSS MISTAKES THAT CAUSE STALLS

EP. 60: HOW STRESS CAN HINDER & MASK FAT LOSS & PHYSIQUE PROGRESS

EP. 59: FACTORS THAT IMPACT SCALE WEIGHT FLUCTUATIONS & HOW TO SHIFT YOUR MINDSET ON WEIGH-INS

EP. 58: ESSENTIAL COMPONENTS OF COACHING

CHASING CLARITY EP. 57: PCOS WITH JASON THEOBALD: HOW TO MANAGE PCOS THROUGH FUNCTIONAL NUTRITION, SUPPLEMENTATION & LIFESTYLE CHANGES

EP. 56: THE SKINNY ON SEMAGLUTIDE WITH JEFFREY SU: GLP-1 RECEPTOR AGONISTS, PROS AND CONS OF OZEMPIC & WEGOVY

EP. 55: TRAINING TALK: HYPERTROPHY PROGRESSION MODELS, EXERCISE ORDER, THE MIND MUSCLE CONNECTION & BFR TRAINING

EP. 54: CONCURRENT TRAINING: HOW TO COMBINE RESISTANCE TRAINING AND AEROBIC TRAINING

EP. 53: MOVEMENT IS MEDICINE: HOW CARDIO ACTS AS THE FOUNDATION FOR FITNESS & HEALTH SPAN

EP. 52: MUSCLE AS MEDICINE: HYPERTROPHY AS A VEHICLE FOR HEALTH

EP. 51: HYPOTHALAMIC AMENORRHEA: HOW TO REVERSE THE EFFECTS OF REDS & RECOVER MENSTRUAL CYCLE FUNCTION

EP. 50 RELATIVE ENERGY DEFICIENCY SYNDROME & LOW ENERGY AVAILABILITY: THE EFFECTS OF CHRONIC DIETING & UNDERFUELING

EP. 49: POST-WORKOUT NUTRITION: NUTRIENT TIMING & PERI-WORKOUT NUTRITION SERIES PART 3

EP. 48: INTRA-WORKOUT NUTRITION: NUTRIENT TIMING & PERI-WORKOUT NUTRITION SERIES PART 2

EP. 47: NUTRIENT TIMING & PRE WORKOUT NUTRITION: FUELING FOR THE WORK REQUIRED

EP. 46: TRAINING PROGRAM DESIGN DIFFERENCES BETWEEN SEXES PART 2: DIVING INTO THE DIFFERENCES IN MUSCLE GAIN, FATIGUABILITY & RECOVERY BETWEEN MALES & FEMALES

EP:45: SEX DIFFERENCES BETWEEN FEMALE & MALE CLIENTS PART 1: A DEEP DIVE INTO FEMALE PHYSIOLOGY, SEX HORMONES, BODY COMP DIFFERENCES & FUEL USE

EP 44: WHY RESISTANCE TRAINING IS BENEFICIAL & BUILDING MUSCLE IS ESSENTIAL

EP. 43: ALL THINGS HYPERTROPHY TRAINING WITH DR. ERIC HELMS: FREQUENCY, ADVANCED TRAINING TECHNIQUES, STRETCH MEDIATED HYPERTROPHY

EP 42: HOW TO TRACK PROGRESS DURING A BUILDING PHASE, LOW CARB VS LOW FAT DIETS FOR FAT LOSS, CONCURRENT TRAINING, HORMONAL CONTRACEPTIVES & COLLAGEN PROTEIN

EP. 41: METABOLIC FLEXIBILITY MASTERCLASS

EP. 40: THE SCIENCE OF INTERMITTENT DIETING STRATEGIES: A DEEP DIVE INTO REFEEDS & DIET BREAKS WITH DR. BILL CAMPBELL

EP. 39: HOW TO KNOW IF YOU’RE READY TO TACKLE YOUR FAT LOSS GOAL IN 2023: TRANSFORMING YOUR BODY & HEALTH IN THE NEW YEAR

EP. 38: MEAL TIMING, CHRONONUTRITION & CIRCADIAN EATING WITH DANNY LENNON OF SIGMA NUTRITION: WHY MEAL TIMING MATTERS

EP 37: THE VALUE OF LEARNING TO LIVE AT MAINTENANCE, INTERMITTENT FASTING VS CONTINUOUS DIETING, MENSTRUAL CYCLE PERIODIZATION

EP. 36: TRAINING CONSIDERATIONS TO MAXIMIZE MUSCLE GROWTH WITH ERIC HELMS: RATIONALIZING THE VOLUME VERSUS INTENSITY DEBATE

EP. 35: THE SCIENCE OF POST-MEAL WALKS: HOW WALKING IMPROVES INSULIN SENSITIVITY, METABOLIC HEALTH, AND DIGESTION

EP. 34: REVERSE DIETING TO STAY LIFESTYLE LEAN & REDUCE THE POST-DIET REBOUND RATE

EP. 33: REVERSE DIET & RECOVERY DIET PHASES: THE IMPORTANCE OF HAVING A WELL-PLANNED POST-DIET EXIT STRATEGY

EP 32: HOLIDAY EATING GUIDE: STRATEGIES & TIPS FOR THRIVING DURING THE HOLIDAY SEASON

EP 31: THE SCIENCE OF SLEEP: HOW SLEEP IMPACTS MUSCLE GROWTH, FAT LOSS, BODY COMPOSITION, TRAINING, METABOLIC HEALTH & HUNGER

EP. 30: LIFESTYLE FACTORS THAT LIMIT YOUR FAT LOSS & BODY COMPOSITION PROGRESS

EP. 29 TOP DIETARY MISTAKES DERAILING YOUR FAT LOSS PROGRESS: HOW TO NAVIGATE THE DIFFICULTIES OF DIETING & AVOID COMMON MISTAKES

EP. 28: HOW TO LOSE STUBBORN BODY FAT: THE PHYSIOLOGY OF FAT LOSS, THE SCIENCE OF FAT BURNERS & FASTED CARDIO

EP 27: THE SCIENCE OF STUBBORN FAT: BREAKING DOWN BODY FAT, FAT STORAGE PATTERNS AND THE STAGES OF FAT LOSS

EPISODE 26: THE IMPACT OF FOOD PALATABILITY AND FOOD VARIETY ON HUNGER AND OUR DRIVE TO EAT

EPISODE 25: THE IMPORTANCE OF FOOD QUALITY FOR FAT LOSS: HOW YOUR FOOD SELECTION IMPACTS YOUR ABILITY TO SUCCEED WITH YOUR DIET

EP 24: TOP FAT LOSS DIET STRATEGIES FOR MANAGING HUNGER, CONTROLLING APPETITE, INCREASING SATIETY AND MAXIMIZING ADHERENCE

EPISODE 23: POST-DIET REBOUND: WHY FAT REGAIN AND BODY FAT OVERSHOOTING IS SO COMMON AFTER A DIET

EPISODE 22: MAXIMIZING MUSCLE RETENTION DURING A FAT LOSS PHASE

EPISODE 21: HOW TO ADJUST YOUR TRAINING PROGRAMMING AND VOLUME DURING A DIET: A DEEP DIVE INTO ALL THINGS FAT LOSS PHASE TRAINING

EPISODE 20: HOW TO APPROACH TRAINING DURING CONTEST PREP WITH JOHN JEWETT

EPISODE 19: BODY COMP ASSESSMENTS: SHOULD YOU TRY TO MEASURE YOUR BODY FAT?

EPISODE 18: HOW TO LOSE BODY FAT, REGULATE APPETITE AND MANAGE HUNGER THROUGH ENERGY FLUX AND ACTIVITY

EPISODE 17: WHAT FACTORS INFLUENCE OUR BODY FAT LEVELS: BODY FAT SET POINT, BODY FAT SETTLING POINTS, DUAL INTERVENTION MODEL AND LEAN BULKING WITH ERIC HELMS

EPISODE 16: METABOLISM MYTHS: METABOLIC DAMAGE, STARVATION MODE, METABOLISM AS WE AGE, DIFFERENCES IN METABOLISM BETWEEN MALES AND FEMALES

EPISODE 15: METABOLIC ADAPTATION MASTERCLASS: ADAPTIVE THERMOGENESIS DEEP DIVE

EPISODE 14: PHYSIQUE ENHANCEMENT 101, FAST VERSUS SLOW FAT LOSS, PILLARS OF PHYSIQUE ENHANCEMENT WITH DR. BILL CAMPBELL

EPISODE 13: LEVERAGING THE THERMIC EFFECT OF FOOD: HOW FOOD QUALITY, NUTRIENT TIMING, MEAL TIMING, INSULIN SENSITIVITY, AND BODY FAT LEVELS IMPACT TDEE

EPISODE 12: ALL THINGS METABOLISM, PROTEIN OVERFEEDING AND DISTRIBUTION AND EVIDENCE BASED NUTRITION WITH ALAN ARAGON

EPISODE 11: HOW TO OPTIMIZE YOUR METABOLISM AND INCREASE YOUR TDEE THROUGH YOUR NUTRITION

EPISODE 10: THE SCIENCE BEHIND WEIGHTED VESTS, 10,000 STEPS PER DAY, EXERCISE SNACKS, TREADMILL DESKS AND EXERCISE RESISTANCE

EPISODE 9: ALL-INCLUSIVE GUIDE TO NEAT

EPISODE 8 HOW TO INCREASE YOUR TDEE THROUGH NEAT AND PHYSICAL ACTIVITY

TITLE: EPISODE 7: HOW TRAINING AND BUILDING MUSCLE INCREASES YOUR METABOLISM AND TDEE

CHASING CLARITY EPISODE 6 TITLE: WHAT "METABOLISM" REALLY MEANS

EPISODE 5: PRIMER PHASES, MOST EFFECTIVE HUNGER HACKS, FOOD QUALITY VS FOOD QUANTITY, NUTRITIONAL PERIODIZATION, MICROS VS MACROS, IRON OVERLOAD AND COPPER BENEFITS

EPISODE 4: BRIDGING THE GAP BETWEEN THE RESEARCH LAB AND THE REAL WORLD WITH LAURIN CONLIN

EPISODE 3: HOW TO DETERMINE YOUR MAINTENANCE CALORIE INTAKE

Episode #2 - Calorie Calculators: Why using them might be holding you back

Episode 1: Setting The Standard