All Episodes

194: What therapy has taught me

193: Q&A - Does pure barre count as resistance training? Unplanned rest days, working out with a lower body injury, lettuce wraps, DEXA scans + more!!

192: Turning 31 + simplifying health, fitness, fatherhood & everything else

191: Zoë Schroeder - Imposter syndrome, confidence, perfectionism & lessons learned from building a business

190: Tom Hummel - Getting lean vs. getting strong, CrossFit, fueling for performance, embracing emotion, dealing with the scale + a message to your younger self

189: Tammy Lapco - How culture shapes our health & mindset, overcoming the victim mentality, finding strength and confidence in midlife

188: The very hungry caterpillar

187: Why it's so easy to overeat on weekends + what to do about it

186: Things I learned during my first year as a dad

185: Q&A - Creatine and water retention, cellulite, is your metabolism 'shot'?, diversifying fat sources, losing the last 5 lbs

184: Do s*** that's good for your soul, final cut update + some thoughts after traveling the past couple weeks

183: Dr. Adrian Chavez - Public health vs. individual health, MAHA, how politics influence health outcomes, America's healthcare + food system and what’s changed in the past year

182: Abby Langer - Unrealistic beauty standards, politics and health, 'skinny + thin' is in... peptides/supplements/procedures being sold on social media, challenging the anti-aging rhetoric, calling out misinformation online

181: Q&A - Tots vs sweet potato vs regular fries, fast food burgers, a meal I couldn't live without, my first/favorite concert I've been to, coffee, treats, best Doritos flavors + so much more!

180: Fat loss update, working through a plateau + making adjustments, addressing some common arguments made against tracking calories

179: Understanding trade-offs for fat loss + body recomposition and what I’ve sacrificed these past few months to get leaner

178: The importance of routine bloodwork, breaking down common labs, nutrition & lifestyle interventions + reviewing my recent results

177: What really drives those “out of control” eating moments?

176: Q&A - Lower body presses, cottage cheese, double days, cava vs. chipotle, canned fish/products, chicken nuggets and processed food, walking pads + so much more

175: Dani Harrington - Building stronger glutes, lifting essentials, dialing in volume and intensity + overcoming post-baby fitness barriers.

174: Reaching a goal weight vs. goal body - comparison, inspiration + a simple question you can ask that'll actually help you build a better physique

173: Fat loss 'hacks' + strategies I've been using to lose weight without tracking calories + some updates on my current fat loss phase

172: The bone health episode: nutrition considerations, lifting + exercise, supplements & so much more

171: 5 things sabotaging your physique goals + progress in the gym

170: Q&A - Full fat vs low fat dairy, lowering triglycerides, my disease prevention + quality of life plan, foods I personally limit for better health

169: We hired a sleep coach… here’s what I learned + how it applies to adults

168: Losing weight without tracking calories + my fat loss experiment to kick off the year

167: My thoughts on the new 2025-2030 Dietary Guidelines for Americans

166: Giving yourself permission to pivot + some of my new year’s resolutions

165: How to navigate the “c’mon, live a little” crowd & making your own choices

164: Ocean Trail - Bounce back culture, losing weight + body recomposition postpartum, realistic timelines & sustainable progress

163: Q&A - Exercising when sick + using the neck check, cardio and hunger, magnesium for stress, vegetable cooking methods, feeling unmotivated with your current training, when to throw your leftovers out

162: Andy De Santis - Grocery shopping on a budget, building a food menu for the week, 'Superfoods' + some of our favorite foods you could/should be eating more of

161: Dr. Nicole Lippman-Barile - Does a healthy diet 'cure' depression? Impacts of diet/exercise on depression + mental health, ADHD & Autism, when to see a therapist and so much more!

160: Erik Underwood - Men's health, inner work, masculinity + current state of the 'modern man'

159: Travel observations, consistency + my thoughts on 'loud progress' you see/hear all the time

158: Alcohol - how it impacts your body, health & fitness goals + ways to moderate it

157: Devyn Cox - Building a home gym, buying equipment on a budget, where to begin if you want to start training at home

156: Q&A - Foods I keep in my freezer, plant diversity, high protein/low sugar cereals, fruit + bottled water

155: Some thoughts around managing hunger in a deficit + everyday life

154: What my 4-month-old is teaching me + some life/training updates

153: Forgotten nutrition truths in the social media era

152: Joey Gast - What’s really standing in the way of your progress? Common struggles we see in coaching + things we've changed our mind on over the years

151: Q&A - My thoughts on food dye changes/ingredient swaps, fat oxidation vs body fat loss, doing 3 vs 2 sets working sets with lifts, higher protein pasta + ice cream, newbie gains

150: Are you doing as much as you think?

149: Andres Ayesta - Perfectionism, conscious vs subconscious thinking, behavior change + Carnivore vs whole foods diet experiment

148: Stop overcomplicating s*** when it comes to your health + fitness

147: 30 years 30 life lessons

146: Q&A - Metals/toxins in protein powder, losing weight while breastfeeding, managing social situations this summer + some q's about baby and dad life

145: Beth Feraco (@bethferacofitness) – Alcohol, menopause, fat loss & what actually works for women in midlife

144: Sometimes you need to do the opposite of what the fitness industry tells you

143: Life updates + adjusting to dad life, changes I've made to my training, what this season of life is teaching me

142: Calvin Scheller (pt. 2) - GLP-1 medications vs. 'supplements', insulin and blood sugar impacts on appetite, low-carb/ketogenic diets & ketosis, eating for fat loss + for life

141: Q&A - Adding cardio + calories, creatine gummies, when/how to suggest therapy to clients, supplements that I personally take & why

140: Katie V. (2025 Coaching Scholarship Winner) - Tracking food, pre-fat loss checklist + being in a deficit, navigating hectic work/family/travel schedules as a mom, resistance training at home

139: Erik Underwood - What can we learn from playing sports as adults? Navigating the hyper-optimization culture.. how much is too much? Lessons learned from public figures on social media, stuff we used to do that we don't do anymore

138: Calvin Scheller (@calvin_scheller) — What influences our appetite? The fascinating physiology of appetite regulation + how our brain, hormones and environment shape when/how much we eat

137: Insulin resistance + pre-diabetes: what it is and why it's important for long term health. What to do if you're diagnosed with pre-diabetes and how to reverse it

136: Michelle Yates (@yatesnutrition) - How to spot disordered thinking patterns, influence of health psychology on decision making, breaking disordered eating patterns, our thoughts on 'bounce back culture', postpartum challenges for moms

135: Understanding low-carb diets & how they work – Do you really need to cut carbs to lose fat? Substrate Utilization vs. Body Fat Loss

134: Majoring in the minors, the Social Determinants of Health, important statistics + why health is determined by so many different factors

133: Kara Goss (@karagoss_rd) - Birth control: different types, how they work, nutrition considerations when taking + coming off HBC. Managing post-birth control syndrome, improving body comp while prioritizing your mental/physical health

132: Training Q&A (pt 2) - Should you be stretching? My thoughts on cold plunge/saunas, dishonesty in the fitness space, my essentials when going to the gym

131: Training Q&A - My favorite exercises for each muscle group, managing lower body volume, tips on how to get started with running

130: Tony Castillo (@coach_tonycastillo) - Optimizing performance as an athlete, importance of sleep + how to get more of it, ergogenic aids, discussion around TRT/HRT + GLP-1 medications

129: Dr. Jessie Hoffman (@jessiehoffman_phd) - Everything gut health: why is gut health important? Importance of fiber + food diversity, practical use of elimination diets, sorting through BS & non-evidence based practices in the nutrition space

128: Dana Sowards (@a.dash.of.dana) - Benefits of lifting as an endurance athlete, deloads, rest + recovery strategies, supplements for performance

127: Adam Pecoraro (@thefitadam) - Tracking food.. why people should do it, what you should track + how to use it as a tool when working towards better health/fitness

126: Nicole Hagen (@nutritionwithnicole) - Dissecting the 'I know what to do.. I just need to do it' mindset + common mistakes people make when trying to eat 'healthy'

125: Questions to ask yourself if/when you hit a 'plateau'

124: Keep chasing progress, not perfection

123: Q&A - Monitoring bloodwork in a surplus, Netflix nutrition documentaries, tracking sodium, stevia, medications and weight gain

122: My 2024 recap, life updates + announcements, prepping for 2025 and beyond

121: Olivia Young (@livbeyondthetable) - Feeling the need to 'start over' with your health journey, getting over the scale + using it more effectively when tracking progress, working through bad body image days, being active outside the gym

120: Erik Underwood - New Year's Resolutions, social media messaging + common myths being sold to people, adversity we've dealt with this past year & how we've gotten through it

119: Alex Thieme (@alexthiemefitness) - Body recomposition vs fat-loss, nutrient partitioning, rates of recomp for newbie/advance lifters, spending time at maintenance, goal setting for New Year's resolutions

118: How to maintain your weight loss long term

117: Kelsey Pontius (@sportsdietitiankelsey) - Carbs + endurance training, dangers of under-fueling, fat adapting: what it is/why are people so obsessed with it? Lessons we can learn from running

116: Navigating the holidays, different 'camps' you might find yourself in, questions to ask yourself when you don't know what to do

115: Q&A - Eating candy during workouts, how to hit 10k steps, traveling with supplements, the good ol' chicken/broccoli/rice diet, how long it takes to lose muscle when you stop working out

114: Andy De Santis (@andytherd) - The liver episode: improving liver health, fatty liver disease, discussion around alcohol + fructose, foods you should eat more of

113: Reading food labels: what to look for, buzzwords to know about + what they mean, being an informed consumer when shopping for food

112: My thoughts on the whole 'Ban Artificial Food Dyes' petition going on right now

111: Jeremy Scott (@jeremyscottfitness) - Dealing with criticism + judgement, comparing your body/life to others, lessons that lifting can teach us, importance of having a supportive partner + how to be one

110: Blake Elarbee (@blakelosangeles) - Recent 'American Health + Nutrition Roundtable' discussion, evidence-based coaching, US Dietary guidelines, diet soda vs. regular soda, thinking about addition instead of subtraction

109: Q&A - Reverse dieting.. is it 'real' or just marketing? Does HIIT training burn more fat? PB&Js, regression in your lifts/sport + some life updates on my end

108: Bloodwork review - importance of getting routine bloodwork, common labs you'll see ordered, interpretation + how to improve your metabolic health

107: Final cut review - what the last 2 months of my fat loss phase looked like, execution, strategies that helped me with adherence, why I don't do body building shows, what's next for me

106: Alan Aragon (part 2) - Low carb diets, insulin resistance + blood sugar 'spikes' after meals, seed oils, scaremongering individual ingredients and how to weed through the BS in the nutrition space

105: Alan Aragon (part 1) - Flexible dieting: what it is/isn't, where it came from, how it differs from rigid dieting, why flexible dieting can work for fat loss + maintenance long term

104: Zoë Schroeder (@fatlossrdzoe) - Building consistency, managing expectations, embracing/adapting to different seasons of life, traveling 'stress free', things we've changed our mind about + doubled down on as coaches

103: Navigating tailgates, sporting events + social gatherings

102: I joined a new gym recently (first time in a while)... here's some takeaways + reminders as you find yourself in unfamiliar situations going forward

101: Q&A - Nutrition + training considerations for shift workers, cellulite, going away for college, changes to menstruation in a deficit, carb/calorie cycling, lean bulking, eating sweets 'guilt free'

100: Katie Nicholas (my lovely wife) - What it's like being married to a dietitian, importance of having a supportive partner, making food tracking suck less + finding an exercise regimen you enjoy, how we've evolved as a couple

99: Brandy Kuebler (@chefspalettenv) - Feeding your baby + child/children - introducing solids, important nutrients, dealing with picky eaters, food allergies, language we should be using around food

98: Haley Miskowiec (@prenatal.nutritionist) - Prenatal nutrition considerations, how nutrition can change throughout pregnancy, fueling your body while navigating pregnancy related symptoms

97: 3 weeks in Europe: Our itinerary, my observations + takeaways

96: Denvyr Tyler (@denvyr) - Body image struggles + disordered eating in athletes, dealing with a changing/aging body, challenges when transitioning out of your sport, pursuing aesthetics and health for life

95: Q&A - Magnesium supplements, minimizing fat gain in a reverse diet, cardio recommendations for fat loss, tracking more intentionally, when to train vs take a rest day

94: Fat loss update, my thoughts on dieting for future trips/events, dealing with travel anxiety around your health + fitness, important questions to ask yourself

93: Tiffany McRee (@heytiffanymcree) - Beating cancer, shifting perspectives, staying open-minded + curious, falling in love with lifting, takeaways from our time working together

92: Gabi + Natalie (@pulsebusinessconsulting) - What does having a 'healthy' business mean? Letting data drive decision-making, similarities between health + business, being proactive, emotional vs. logical based decisions

91: Erik Underwood (@eunder_wood) - IG Q&A Pt. 2 - Our favorite things at Trader Joe's, favorite quotes, implementing meditation + deep breathing, 'hidden talents' we have

90: Erik Underwood (@eunder_wood) - IG Q&A Pt. 1 - Unpopular fitness opinions, training differences between men + women, working with clients that don't want to track food, addressing your all-or-nothing mentality, questions we wish people would ask

89: Nutrition Coaching - What it's like working with me, what I do + help clients with, my pillars and process, what I want clients to take from our time together

88: Allison Tenney (@allisontenney) - Dealing with + embracing identity change, challenging the systems that profit off your insecurities, privilege, systemic barriers, being curious and building a strong mind, importance of setting boundaries

87: Clarice Barnett (@brunettebarnett) - Bodybuilding + competition prep: pros + cons of doing a show, understanding tradeoffs & having honest conversations. Why health goes beyond a 'dream physique', how to make going to the gym more 'fun'

86: Fat Loss Update - how my cut is going, what I'm doing + why, adjustment I've made, execution considerations, why I wanted to lose weight again

85: Q&A - my thoughts on drinking gatorade, are oats 'healthy'?, recovering from HA, how to lower blood pressure, how to train + get more visible abs

84: Andy De Santis (@andytherd) - Unpacking the word "Detox" that is commonly used in the health space, liver health + fatty liver disease, micronutrients and benefits of drinking coffee

83: John Firestone - F#ck Fentanyl. Battling the opioid crisis + raising awareness.

82: Intermittent Fasting 101 - types of fasting, benefits, how it works, common claims, potential risks + who I wouldn't recommend it to...

81: Marci Nevin (@marcinevin) - Dealing with injuries: mindset shifts, working around them + things we can learn. Why is maintenance so important??

80: Dr. Jeremy Scott Dinkin (@rsm_athlete_doc) - Chiropractors... What do they do? When should you see one? Are they all the same (spoiler alert.. no)? Red flags + what to look for in a good provider, importance of lifting...

79: Dan Feldman (@powerlifterdietitian) - Why is science important? What does 'research' even mean? Why every answer to a nutrition question is: 'It Depends', identifying evidence-based professionals vs quacks on social media...

78: Sustainability - wtf does that even mean?

77: Q&A: Egg carton labels, LMNT/electrolyte packets, mental warm-ups, salad dressings & salads, bloom/AG1 supplements, what makes a 'good' breakfast...

76: Fat loss strategies: mini cuts, traditional fat loss phases, slower + more drawn out deficits... what they are, my thoughts and things to consider for each

75: Jared Hamilton (@realjaredhamilton) - Doing the internal work, changing your psychology, dieting from the inside out, identity change, making mental gains + the benefits of therapy when pursuing your health/fitness goals

74: Alex Larson (@alexlarsonnutrition) - 'Dieting' vs 'fueling' for performance, body recomp as an athlete, nutrition + training periodization, common fads in the performance nutrition space....

73: Alex Engelman (@ae_nutritionandfitness) - How to choose an in-person / online personal trainer, understanding + building on fundamentals when lifting, benefits of tracking food, muscle soreness, celebrating the small victories....

72: "How do I get my (insert loved one) to start being healthier?" Let's talk about it.

71: Jordan Lips (@jordanlipsfitness) - Fundamentals of building muscle, hypertrophy training vs. group fitness classes, training for life + longevity

70: How to transition away from food tracking + adopting a flexible dieting approach

69: What you can learn from tracking your food intake for a period of time

68: Erik Underwood (@erikunderwood_) - THE EGO EPISODE. Identifying + acknowledging it and what to do about it. New Year's resolutions and so much more...

67: Q&A: Cravings-where do they come from? Where does fat go when you 'burn it off'? When to take your vitamins, guide for cutting, healthy fast food options, caffeine...

66: Life updates, working through injuries: nutrition, training + mindset adjustments on your road to recovery.

65: Lindsay Dolashewich (@lindsaydolash) - Playing on Survivor (Season 42), experiences on the show that we can extrapolate to everyday life: weight loss and metabolism, macronutrients + their functions, being adaptable, the power of suggestion...

64: Kim Schlag (@kimschlagfitness) - Emotional eating: how to identify + overcome it, menopause, metabolism and aging, navigating diet culture and managing expectations with your health + fitness pursuits...

63: Dezi Abeyta (@deziabeyta) - Becoming a high performing human, practicing gratitude and appreciating the moment, chasing 'real' dopamine, defining your own pillars for success, habit change and creating rituals...

62: Sarah Carne (@lift.tacos.run.nachos) - Why women (especially 'older' women) should be lifting weights, body recomp + newbie gains, building confidence in the gym, transitioning from cardio/low calorie diets to eating more & lifting hard

61: Brianna Connel (@briannaraefitness) - Letting your fitness goals evolve over time, cutting/bulking and nutrition periodization, unlearning old habits + mindsets that aren't serving you, WEAR THE DAMN SHORTS...

60: Q&A: Dealing with low energy, intuitive eating, 'avoiding' added sugars, how can you be eating more and losing weight?? Scared to lose progress after surgery...

59: Lessons I've learned since losing my dad 5 years ago

58: The only 'detox' I'd recommend you do...

57: Memories > Macros. Saying yes to memories without stressing and mindset shifts around traveling.

56: Dietitians are paid off by the food insudtry?!? My thoughts on the recent Washington Post article...

55: Q&A: Processed foods, 'best' type of cardio, is it possible to increase your maintenance cals?, creatine + energy, losing motivation to exercise....

54: Be more like a garden weed

53: Kylee Van Horn (@flynutrition3) - RED-S, signs/symptoms of under-fueling for your sport, eating disorders / disordered eating in athletes, why taking the 'long road' is actually the shortest path to your health + performance goals...

52: Erik Underwood (@erikunderwood_) - Positive masculine + feminine energy, stupid trends you see in the health/fitness space, foam rolling + ice baths, transformation challenges, importance of context when creating content...

51: Why misinformation around nutrition bothers me so much

50: Isaac Pohlman (@isaacpohlman) - Type 1 vs type 2 diabetes, managing blood sugar through nutrition, importance of sleep and stress management for BG control, should regular people use CGMs to monitor their glucose?

49: Q&A: My thoughts on 75 hard, celery juice, tips for overcoming orthorexia, net carbs vs regular carbs, what's the deal with coconut oil?

48: My current nutrition + training plan. Being in a surplus, progressive overload, tracking food, mindset shifts and my goals moving forward.

47: Megan Koehn (@type2diabetescoachmegan) - Insulin resistance: what it is and how it can happen. Discussing diet considerations and exercise, popular supplements in the media, how to stay insulin sensitive...

46: Gayden Lewis (@gaydenlewis) - Newborn sleep coach: discussing common infant sleep problems + how to solve them, navigating postpartum challenges, stress management considerations, postpartum depression/anxiety...

45: All sizzle, no steak. Stop giving all your attention to the flashy nutrition advice you see online and double down on the basics. Adopting a minimalist mentality with your health and fitness.

44: 10 Reminders as we head into summer (or any season you're in)

43: Q&A: Casein before bed - is it necessary? Fasting and IIFYM considerations, how to find a therapist, weight loss tips for chronic yo-yo dieters...

42: Sleep - why it's important and what I learned tracking it the past 1.5+ years

41: What does health 'look' like to you?

40: Erik Underwood (@erikunderwood_) - Training like an athlete, overtraining, building more confidence in the gym, motivation + discipline, minimalist vs maximalist mentality when exercising...

39: Benefits of resistance training (that have nothing to do with changing the way you look)

38: Complete guide to bulking - starting points, tracking progress, mindset shifts, when to stop...

37: Q&A: Weight loss medications, is "survival mode" real?, how to calculate all 3 macros, protein bars, breaking the 'all-or-nothing' mentality, weighing raw vs cooked meat...

36: Elise Compston (@compstonkitchen) - Does eating healthy have to be boring? How to spice things up in the kitchen, planning meals for the week, minimizing food waste, feeling satisfied after eating, how to navigate eating with food allergies....

35: Reasons why you feel bloated all the time + what to do about it (that have nothing to do with food sensitivities). Gut health + strategies to improve your digestion

34: Q&A: How much water should you be drinking? Intermittent fasting and body recomp, crash dieting before a vacation, can you get results while eating a 'bad' diet? Breakfast plate composition..

33: Kristen Ludwig (@nourishing.strong.families) - Navigating food, health, and fitness with your kids. How our childhood shapes our mindset around nutrition, challenging traditional feeding practices with kids, how fitness goals change over time...

32: Pre-fat loss checklist

31: Health and fitness industry marketing tricks

30: How to maintain your success long term

29: Devyn Cox (@thedevyn32) - Testosterone Optimization: what is it + why's it important, nutrition & lifestyle interventions, optimal levels and when to see a doc, TRT and herbal supplements...

28: Stop thinking you need to always 'get back on track'

27: Jaimee Cooper (@soccer.nutritionist) - Nutrition for sport and exercise, preventing under-fueling, common misconceptions in the sports nutrition space, things we wish people weren't so confused about...

26: Q&A: Creatine timing, tracking all macros vs calories/protein, how to track alcohol, greens powders

25: Stop only trying to make your 'best', better. Work on improving your baseline 'worst' instead

24: Priscilla Barnes (@wellness.in.bloom) - Thinking big picture with your health + fitness, navigating nurse life and taking care of yourself, being a caregiver and dealing with isolation, becoming resilient and how to prioritize you

23: Making informed decisions and understanding trade-offs when working towards your goals

22: Traveling Tips - Eating and exercise considerations, changing your mindset, how to control your environment + so much more

21: Kaylee Frazier (@feeding.fertility.rd) - The fertility episode. Nutrition considerations with reproduction, infertility, importance of macro and micronutrients, stress management, fertility considerations for men...

20: Erik Underwood (@erikunder_wood) - Breaking self-imposed limitations, how to create a better relationship with fitness, importance of being curious, qualities of a 'successful' client...

19: Why is it so easy to overeat on certain foods? (Psa: you're not addicted to food.. you’re just being misled and influenced by the food industry to eat more)

18: Abby McQueeney Penamonte (@abbymcpabby) - Reverse dieting, metabolic adaptation, under-fueling, tips when using the scale, nutrition periodization, considerations when working towards your goals...

17: Travis Wilson (@traviswilson) - Importance of personal development and inner work, Goal setting, Working in the nutrition and fitness coaching industry, Breaking away from the all-or-nothing mentality

16: Q&A: Fiber, What's the 'best' type of alcohol?, Fat loss, Mindset shifts as you head into a cut

15: Cut Review - Why I wanted to lose weight, prep + execution considerations & lessons I learned

14: Cardio vs Resistance Training - What type of exercise should you be doing??

13: I drank alcohol for the first time in 5 months this past weekend... let's talk about it.

12: My Story - Overtraining, Under-fueling, Playing the comparison game

11: Think about addition, not subtraction

10: Pre & Post-Workout Nutrition

9: Q&A: Can you drink alcohol and lose weight? Should you be taking a pre-workout supplement? Blue light from phones at night.. is it really that bad?

8: Zoë Schroeder (@zoschro_nutrition) - Cardio to resistance training, Is being super lean really our best life? Discussing trade-offs when reaching your goals, Finding balance...

7: Metabolism 101 - TDEE, 'Boosting' your metabolism, Why can some people eat more calories without gaining weight?

6: Weight Regain - Why do you gain the weight back after losing it?

5: Fad Diets - How they work, discussing popular diets in the media, can we learn anything from them?

4: Talking All Things I Used to Believe

3: Reasons Why You May Not Be Seeing Results

2: Q&A: Creatine, Should You Bulk or Cut First?, Being In A Deficit, New Year's Resolutions

1: What is Diet Culture?