All Episodes
The Mind Muscle Connection — 749 episodes
My Case For Periodizing Your Nutrition | EP 741
Body Comp 101: How to Actually Improve Body Composition | Ep 740
5 Most Common High Stress Load Avatars | Ep 739
Hyrox Training, Zone 2 Cardio, Fats In a Deficit, Calorie Cycling, and more | Ep 738
Fat Loss Habits, Hunger, Optimal Body Fat Range and much more w/ Brandon DaCruz | Ep 737
7 Reasons Youre Working Hard But Not Seeing Change In Your Body Comp | Ep 736
Warm Up Sets, Exercise Selection, Rep Range, Cardio Recovery, etc. w/ Bryan Boorstein & Jordan Lips | Ep 735
If Youre Above These Body Fat Ranges, You Don't Need a Surplus to Build Muscle or "Reset" Metabolism | Ep 734
Body Comp > Scale Weight, Women and Maint Cals, Thyroid Issues, Postpartum and more w/ Lindsay Parker | Ep 733
Strategies To Keep You Leaner, Stronger, and Feeling Good In Your Building Phase | Ep 732
What Losing 160+ Pounds Taught Him About Health w. Garret Query | Ep 731
How to Actually Approach Body Recomposition | Ep 730
How to Keep Making Progress During Busy Seasons w. Dr Eric Helms | Ep 729
How Long Should a Training Cycle Be for Muscle Growth? | Ep 728
Managing Fat Loss During Performance Training, SIBO, and more w/ Laura Savino | Ep 727
Fat Loss Plateau? Here Is The Decision Process I Use With Clients | Ep 726
The Benefits of Eating At Maintenance w. Brandon DaCruz | Ep 725
Cardio For Lifters Over 30 (Benefits, Splits, Progressions) | Ep 724
What Causes Cravings + How To Manage Them | Ep 723
How Nutrition And Body Comp Can Add To Your Stress Load | Ep 722
Resting Heart Rate, Alcohol and HRV/RHR, How to Speed Up Recovery and more w. Dr Peter Tierney | Ep 721
Update On My Health/Fitness/Bloodwork | Ep 720
What To Dial In Before Fat Loss, Under Recovery, Training At Night & More w/ Brandon DaCruz | Ep 719
Finding the Body Fat Range Where You Feel and Perform Your Best | Ep 718
My Thoughts On How Many Sets For Muscle Growth + What Impacts This | Ep 717
Progressive Overload for Cardio, High vs Low Carbs, and more with Dr Mike T Nelson | Ep 716
When Carbs Help With Recovery and When They Dont | Ep 715
45% of Active Women May Be Underfueled. Here’s the Real Fix | Ep 714
Bro Splits, TRT, Tracking Blood Glucose and more with Bryan Boorstein | Ep 713
Circadian Rhythms 101 For Body Comp, Health, and Performance | Ep 712
Artificially Low Maintenance Cals + How To Increase Your Maintenance Cals | Ep 711
Circadian Rhythms Explained: Light, Food Timing, and Metabolism with Alan Flanagan | Ep 710
Intermittent Fasting 101 For Body Comp | Ep 709
Why Carbs Are Different for Everyone | Ep 708
Performance, Recovery, and Nervous System Regulation with Dave Marsh | Ep 707
Strategies To Preserve Muscle and Accelerate Recovery During Injury | Ep 706
Post Workout Nutrition, The Framework I Use With Clients | Ep 705
Performance vs Aesthetics, Calorie Needs, and Gut Health’s Role in Performance and Physique with Dr. Mike Molloy | Ep 704
What Can and Cant Happen At Maintenance Calories | Ep 703
Why Some People Gain Less Fat on 1,000 Extra Calories | Ep 702
Reverse Dieting, Muscle, & Metabolism After 30 (appearance on the The Allison Pavone Show) | Ep 701
Review of New Dietary Guidelines + My Foundational Nutrition Habits | Ep 700
Ignoring These Signs? You Could Be Making Fat Loss/Muscle Gain Tougher | Ep 699
Dr. Eric Helms - How Your Current Body Composition and Stress Dictate Your Strategy | Ep 698
Gut Health 101 For Body Comp | Ep 697
2025 Fitness Lessons/Learnings | Ep 696
How My Fitness Changed Since Becoming a Father (Guest Appearance on The FIT FATHER CODE) | Ep 695
Fat Loss Misconceptions To Leave Behind in 2026 | Ep 694
7 Common Cardio Mistakes Lifters Make In a Body Recomp | Ep 693
The Science of Muscle Growth: Mechanical Tension, Hormones, and The Pump with Derrick Van Every | Ep 692
How To Improve Your Metabolic Flexibility For Better Body Comp and Performance | Ep 691
Sleep Biofeedback Markers, Low vs High Reps, Progressive Overload, Can Maint Cals Change | Ep 690
Bodybuilding vs Gen Pop Fat Loss, Fat Loss Sustainability Thresholds, Reverse Dieting and more with Peter Fitschen | Ep 689
Unpopular Opinion: More Muscle Isn't Always Better | Ep 688
New Research: What Actually Builds Muscle and What Doesn't | Ep 687
Metabolic Flexibility, Low Carb, and the Key Nutrients You Need with Mikki Williden | Ep 686
7 Recovery Killers That Make Body Comp Change Harder For Those Over 30 | Ep 685
A Strategy to Keep You Leaner and Healthier Year Round (Especially During The Holidays)| Ep 684
Chest Training, Volume, TRT, Sleep, Our Training Routine with Jordan Lips & Bryan Boorstein | Ep 683
Some Things I've Changed My Mind On When It Comes To Building Muscle | Ep 682
A Strategy To Stay Leaner And Healthier During Your Build Phase For Those Over 30 | Ep 681
Volume For Muscle Growth, Body Recomp, Calorie Surpluses, Fasted Training and more with Jeremiah Bair & Brandon DaCruz | Ep 680
How To Feel Great This Holiday Season (And Not Feel Bloated, Puffy, and Stressed) | Ep 679
3 Things That I Look For In Each Set To Build Muscle | Ep 678
TRT, PEDs, Advanced Fat Loss and the Line Between Health and Performance with Aaron Straker | Ep 677
Q&A - Aggressive Fat Loss For Women, DB vs Barbell RDL, How Long In Fat Loss and more| Ep 676
How to Get More Out of Calorie Tracking (and Eventually Stop Doing It) | Ep 675
Beta-Alanine, Hydration and Stress, Vitamin D, and more with Dr. Nicholas Barringer | Ep 674
Reverse Diet Or Recovery Diet Post Fat Loss? | Ep 673
7 Biofeedback Markers I Use With Clients to Lose Fat and Build Muscle | Ep 672
Hybrid Training for Lifters with Alex Viada | Ep 671
What Impacts Training Performance, Training Cycle Length, Creatine | Ep 670
Lisa is eating MORE calories… weighs MORE on the scale… but has her BEST body composition yet — in her 50s. | Ep 669
VO₂ Max for Lifters: The Untapped Lever for Performance, Fat Loss & Longevity with Dr. Phil Batterson | Ep 668
3 Things That Determine Which Body Comp Approach I Take With Clients | Ep 667
GLP-1s and Body Composition: How to Lose Fat Without Losing Muscle | Ep 666
How to Build a Stronger Brain: The 3S Model with Dr. Tommy Wood | Ep 665
High Protein During Builds, Does Running Count Towards Steps, Do I Enjoy Working Out | Ep 664
Q&A- What’s a Good Lean Body Mass Number To Aim For (and How to Know If You’ve Reached It) and More | Ep 663
How Meal Timing and Movement Impact Fat Loss Efficiency - Brandon DaCruz | Ep 662
Over 30? You Need To Track This Number | Ep 661
Do You Really Need To Supplement? Supplements 101 | Ep 660
Progressive Overload for Cardio and Weights, Delt Training, and more - Bryan Boorstein | Ep 659
What To Focus On Outside of Fat Loss (Without Bulking) | Ep 658
The Body Recomp & Performance Pyramid: What Really Drives Results (Nutrition Deep Dive)| Ep 657
Why High-Volume Training Still Works for Hypertrophy - Steve Hall | Ep 656
Q&A: Metabolic Adaptation, Perfect Form Myths, and Why Calories Alone Don’t Build Muscle | Ep 655
Lessons From Not Tracking Calories In This Fat Loss Phase | Ep 654
Volume, Frequency, Fatigue, and Lengthened Partials with Daniel Plotkin | Ep 653
Q&A – Calorie Deficit Misconceptions, Building During Pregnancy, When Your Coach Won’t Let You Diet, and More | Ep 652
What To Do When Your Diet or Training Plan Stops Working [Final Call] | Ep 651
Not Losing Fat After 30? Here’s Why and What To Do | Ep 650
Why Just Working Harder Stops Working After 30 | Ep 649
Why Performance + Inputs Matter More Than the Scale (Performance Recomp Method Now Open) | Ep 648
Robustness, Anti Fragility, Breath Training, Nasal Breathing and more with Rob Wilson | Ep 647
Stubborn Fat Loss Troubleshooting (Without Dropping Calories Further) For Those 30+ | Ep 646
Not Overweight But Not Lean Either? Should You Build Or Cut? | Ep 645
Signs It’s Time to Pivot Out of Fat Loss (Guest Appearance) | Ep 644
Q&A: Missing Meals, High-Calorie Days Wont Impact You As You Think, Whoosh Effect & more | Ep 643
Training Through Stress: Why More Isn’t Always Better | Ep 642
Resistance Training, Fat Oxidation, and Female Physiology with Dr. Alyssa Parten | Ep 641
How To Maintain High Performance During Fat Loss, What To Focus on Returning From Injury For Max Gains, Fasting All Day Issues | Ep 640
Pre Workout Nutrition For Lifting and Cardio, The Frame Work I Use With Clients | Ep 639
How Luke Took His Training/Results To The Next Level | Ep 638
Why I Changed My Mind On Cardio In Fat Loss + How To Maximize Cardio In Fat Loss | Ep 637
5 Reasons Why You Feel Like Your Metabolism Slows Down As You Get Into Your 30s and Beyond | Ep 636
Training, Recovery, Cognition With Pro Triathlete And Former Navy Seal Blaine Lints| Ep 635
Getting Clients To A Point Of Not Tracking Calories, My Fat Loss Q&A, Managing Hunger | Ep 634
How To Nail Your Transition Out Of Fat Loss | Ep 633
Behind the Scenes of NFL Nutrition with Giants’ Director of Performance, Matt Frakes | Ep 632
How To Know When To End Fat Loss, Tracking Biofeedback, Nutrition Around Sleep | Ep 631
How To Get Your Body To Handle Carbs Better | Ep 630
Part 2: Body Composition, Metabolism, and more with Christian Rodriguez | Ep 629
Weight Training During Fat Loss, Dietary Fat Hierarchy, Fluctuations After Big Weight Loss | Ep 628
Combining Cardio + Muscle Growth In a Build Phase (Perdiodization, Training, Nutrition etc.) | Ep 627
Part 1: Body Composition, Metabolism, and more with Christian Rodriguez | Ep 626
3 Step Framework To Lower Stress + Build Stress Capacity | Ep 625
The Protein Hierarchy I Use With Clients | Ep 624
Cardio For Lifters, Physiologic Flexibility & Stress Resilience, D9 Caffeine and more with Dr. Mike T. Nelson | Ep 623
HRV, Weighted Vests, The Importance of Stress Resilence | Ep 622
High RHR? Low HRV? Stress Load High? How To Adjust Training + Nutrition | Ep 621
Pain Misconceptions, Nervous System Regulation, and What Actually Builds Pain Tolerance with Dr. Sean Pastuch | Ep 620
Training During Travel, Nutrition On The Go, Steps Enough For Cardio?, Underreporting Calories | Ep 619
How And Why I Use Higher Calorie Days In Fat Loss For Myself and Clients | Ep 618
Training Frequency, Heat Adaptation & Programming Efficiency with Jordan Lips & Bryan Boorstein | Ep 617
Bloating/Swollen Stomach Tips, 3-10 Sets Enough? Dietary Fat Ceiling, Food volume and more | Ep 616
The #1 Skill Most People Are Missing in Their Fitness Journey | Ep 615
Dr. Eric Helms -How Your Current Body Composition and Stress Should Dictate Your Strategy | Ep 614
2 vs 3 Sets, Importance of Exercise Order, Higher Carbs On Training Days and More | Ep 613
How I Coach Clients Through Their Next Body Comp Phase With Strategy, Not Emotion | Ep 612
This Is What Happens When You Stay in a Calorie Deficit Too Long (And How to Fix It) | Ep 611
Sodium Needs, Counting All Protein, Why I Use Training Cycles and More | Ep 610
Why I Think Occasional Calorie Deficits Help — Even If You Like Your Body Comp | Ep 609
The Inputs That Actually Drive Body Recomp | Ep 608
DEXA Scans, Glucose Monitors, Fat Loss Dieting For Other Reasons Besides Aesthetics | Ep 607
3 Workout Meal Timing Tips + Most Overlooked Aspect When It Comes to Training Performance | Ep 606
Balancing Hypertrophy, Cardio, and Life with Bryan Boorstein | Ep 605
Creatine For Women, Tracking Tips, How Much Conditioning and more | Ep 604
What Can And Cant Happen At Maintenance | Ep 603
Why The Bulk-Cut Cycle Fails Women: The Truth About Building Your Physique (Guest Appearance on 100% Real With Ruby) | Ep 602
Body Recomp Fat Loss Q&A | Ep 601
The Case for Walking After Meals, Better Sleep, and Smarter Eating—Backed by Science | Ep 600
Exercise, Cognition, and Creatine: Bridging Mental and Physical Health with Dr. Nicholas Fabiano | Ep 599
Building Phase Q&A | Ep 598
Why 'Eat More' or 'Eat Less' Isn’t Always the Answer | Ep 597
Nervous System Regulation & Resilience with Dr. Arianne Missimer | Ep 596
Not Losing Weight On 500 Cal Deficit, How Much Fruit/Veggie Per Day, Meal Timing Importance | Ep 595
The Harsh Truth About Building Muscle: It’s Slow — And You’re Probably Slowing It Down More | Ep 594
From Fasted Training to Mitochondrial Health: A Deep Dive with Kristi Storoschuk | Ep 593
Conditioning Done Right, Testing Your Metabolism, Programming | Ep 592
The Real Reason Summer Diets Don’t Work (Final Call for The Performance Recomp Method) | Ep 591
Still Not Seeing Results? Here’s Why Your Body’s Not Responding | Ep 590
Redefining Body Recomp + How To Know Which Approach Is Right For You | Ep 589
Training Hard But Not Seeing Results? Here’s What No One’s Talking About | Ep 588
Bonus Episode: Performance Recomp Method Program Launch
The Science of Sleep, Stress & Performance with Dr. Allison Brager | Ep 587
Reintroducing Myself: Coaching Philosophy, and the Truth About Eat Less, Train More | Ep 586
Why You Can’t Hack Your Metabolism (But You Can Optimize It) | Ep 585
Muscle, Maintenance, and Metabolism: Smarter Recomp Strategies with Philip Pape | Ep 584
Fasted Cardio During a Reverse Diet, Splitting Up Workouts, Weight Training For Fat Loss | Ep 583
Why You Spend More Time Fat Loss Dieting Than You Need To | Ep 582
Ella Parungao (Scientific Snitch) Do You Really Need a Calorie Surplus to Build Muscle? | Ep 581
AJ Brown Carnivore Diet Review, Are Your Maint Cals Too Low, NAD+ Supplementation | Ep 580
Smarter Building Phases: Leaner Gains, Better Results | Ep 579
GLP-1 Receptor Agonists Explained: A Deep Dive with Calvin Scheller | Ep 578
20-25k Steps, Do I Need Cardio? Creatine Pros and Cons, EAAs | Ep 577
Women Have a Higher Stress Response To Dieting (Men vs Women Fat Loss Differences) | Ep 576
How To Get The Most Out Of Your Building Phase (Replay From On The Fit To Transform Podcast)| Ep 575
Losing The Last Bit Of Body Fat, Creatine Or Whey Protein, Time Of Day To Workout | Ep 574
Struggling to Build Muscle But Scared of Weight Gain? Don’t Make This Mistake | Ep 573
How to Train Smarter, Avoid Injury, and Maintain Muscle in a Deficit with Kyle Baxter | Ep 572
Finding Your Fat Loss Cals/Macros, How Many Phases For a Recomp, Body Fat Readers | Ep 571
Strategies To Get Into a Calorie Deficit | Ep 570
Dr. Nathan Jenkins- Crossfit, Magnesium, and Metabolic Health | Ep 569
Aggressive Dieting (3 Things You Need), How Long & Often To Fat Loss Diet, Refeed Days | Ep 568
What's More Important For Body Comp and Health? Nutrition Or Exercise | Ep 567
The 5 Pillars to the Healthy Life You Want (Guest Appearance On The MFC Approach Podcast) | Ep 566
Cons Of Only Taking Protein Powder, Lower Resting Heart Rate in Deficit, Top 3 Sleep Habits | Ep 565
How To Maintain Performance In A Cut To Build/Maintain Muscle | Ep 564
Jeremiah Bair - High Energy Flux, Losing Fat At Higher Body Fat Levels, TRT, and more | Ep 563
Are Maintenance Phases Necessary, Hit Protein Or Cal, Busy Time What To Focus On | Ep 562
Achieve Body Recomposition (Guest Appearance on the Stronger Dads Collective Podcast) | Ep 561
Jordan Lips & Bryan Boorstein - Volume Changes Over The Lifting Career | Ep 560
Minimize Joint Stress, Excess Protein Slows Weight Loss, What Can Impact Performance? | Ep 559
My Favorite 3 and 4 Day Training Splits For Muscle Growth | Ep 558
Dave Marsh- How To Achieve Peak Health and Performance | Ep 557
Is 3 Weeks Enough for Weight Loss?, Regain Muscle After Cut, Slower Weight Loss Near Goal | Ep 556
My 2024 Fitness/Health and Life Lessons, and 2025 Health/Fitness Outlook and Goals| Ep 555
Bryan Boorstein- Movement, Mobility, Power Training, My Program Overview and more | Ep 554
Slowly Increase Or Go Straight To Maint Cals After a Cut, Zone 2, Calorie Adjustments For Changes In Activity | Ep 553
Struggling To Lose Fat In Your Midsection? Here Is Why And What To Do | Ep 552
Steve Hall - Deciding How Lean To Get (Review of 2024 Comp Prep) | Ep 551
Q&A- Ways To Track Food Besides Calories, 3 Weeks On 1 Week Off Diet Approach, Plateaued Due To Eating Too Little | Ep 550
Why Body Composition Impacts How You Feel and the Results You Get | Ep 549
Laura Savino - Everything You Need To Know About Scale Weight | Ep 548
TEF and Protein, Too Advanced For Body Recomp, Same Exercises For Years On Joints | Ep 547
Unlocking the 5 Pillars of Body Recomp: Your Blueprint to Health, Fat Loss, & Muscle Growth | Ep 546
Dr. Eric Helms- Varying Rep Ranges and Things That Can Impact Volume For Muscle Growth | Ep 545
2-3 Week Fasts, New Alcohol Warnings, Cheat Days/Meals | Ep 544
High Or Low Carbs? It Depends | Ep 543
Hayden Pritchard - Strength Vs. Muscle Growth | Ep 542
Aggressive Fat Loss Dieting, Implementing Refeeds, Cant Progress To Next Weight In Workout | Ep 541
How To Successfully Lose Weight In 2025 | Ep 540
Dr. Mike T Nelson - How To Support Cognitive Function, Physiologic Flexibility, and more | Ep 539
Reverse Dieting While Minimizing Fat Gain, How Often To Change Training Cycles, Macro Cycling vs Calorie Cycling | Ep 538
Luke Leaman - Losing Fat At Different Body Fat Levels | Ep 537
How To Come Out Of The Holiday Season Feeling Good (Without Dieting) | Ep 536
Episode 535: Why Maintaining Your Lowest Weight Might Be Holding You Back
Episode 534: Dan Feldman - Dietary Fats, Calorie Balance 101 (Myths and Misconceptions), and more
Episode 533: Q&A- Creatine For Women, Training During Fat Loss, 4-Day Training Split Ideas
Episode 532: Struggle With Winter Blues? How To Protect Your Mental and Physical Health This Season
Episode 531: Laura Savino - Do You Need A Calorie Surplus?
Episode 530: Q&A - Losing Muscle for Healthy Weight, Refeed Days, Body Comp for Women 40+
Episode 529: The Two Paths to Body Recomp: Which Approach Will Get You Results?
Episode 528: Bryan Boorstein - Pre-Exhaust, Exercise For Health, Programming For Muscle Growth, and more
Episode 527: Q&A- What To Do If You Gained Too Much During Build Phase, Weight Static/Performance Improvement = Recomp, Hungry At Maintenance Cals
Episode 526: One Underrated Aspect Of Maintaining Moderate To High Levels Of Physical Activity
Episode 525: Brady Holmer - 7 Rules For Health, How To Implement Cardio If You're A Lifter, and more.
Episode 524: Q&A - Building Muscle At Maintenance Tips, Tracking Meals Out, Ranges For Tracking
Episode 523: 7 Reasons I Struggled After The Beginner Gains
Episode 522: Josh Pelland & Jake Remmert - How Much Volume Do You Need For Muscle Growth?
Episode 521: Q&A - Calorie Surplus For Muscle Growth, Increasing Calorie Density, Cold/Flu Season Tips
Episode 520: What is Metabolic Health and How To Improve It
Episode 519: Laura Savino - Why Women Shouldn't Fast, Reverse Dieting, Low Maintenance Calories, etc
Episode 518: Q&A - Does Cardio Slow Your Metabolism, How to Make Workouts More Effective/Efficient, Movement When Weather is Bad
Episode 517: Strategic Eating for Fat Loss: Balancing Meals, Stress, and Sleep
Episode 516: Nick Shaw - Positive Mindset, Work Ethic, Nutrition While Traveling, and more
Episode 515: Q&A- Good Fat Sources, Weight Is Up When Starting a Cut, Forearm Limiting Factor In Pulldowns
Episode 514: How To Manage Days When You Are Extra Hungry
Episode 513: William Grazione-The Educated Dieter, Allostatic Stress Loads Impact On Fat Loss & more
Episode 512: Q&A - Building Muscle w/o Lifting Heavy, Manage Holiday Parties, Sets Per Workout
Episode 511: 7 Meal Timing Strategies To Maximize Body Comp
Episode 510: Jordan Lips & Bryan Boorstein - Fatigue, Lengthened Partials, and more
Episode 509: Q&A - How Long To Reduce Calories For, When To Get Back To Fat Loss Dieting, Rest Days
Episode 508: One Overlooked Factor That Is Hurting Your Health And Body Comp
Episode 507: Calvin Scheller - All About The Physiology Of Appetite Regulation
Episode 506: Q&A - Training In the 15+ Rep Range, Rotating Exercises, Warm Up Sets
Episode 505: My Updated Thoughts On Lengthened Partials (New Research)
Episode 504: Brandon DaCruz & Jeremiah Bair - Photoshoot Prep, Peaking strategies, Weighted Vests, REDs and more
Episode 503: Q&A - Know Which Muscle Group Worked, Tips for Busy Lifestyles, Keto During Maintenance
Episode 502: If You Are Doing These Things Positive Changes Are Happening, Even If You Aren't Losing Weight
Episode 501: Lisa Franz-From Crossfit To Bodybuilding Style Training, Eating At Restaurants, & more
Episode 500: Q&A - Supplements During Newborn Stage, BMI, How To Know When To Fat Loss Diet Again
Episode 499: Sustaining Fat Loss Results and Maximizing Recovery for The Long Game (Replay From The Wits & Weights Podcast Appearance)
Episode 498: Susan Niebergall - The Importance Of Getting In Shape At Any Age
Episode 497: What It Takes to Transform Your Body (Replay From Appearance On Strong Jon Podcast)
Episode 496: Why You Are Just Maintaining Muscle Instead Of Building More
Episode 495: Dr. Jose Antonio - Creatine, Caffeine, and Other Beneficial Supplements
Episode 494: Q&A - Programming For Body Recomp, Adjustments When Activity Decreases, Metabolic Phases For Muscle Growth
Episode 493: Not Changing Your Body? Try This Approach Instead
Episode 492: Brandon Roberts - NSAIDS, Fat Loss, Metabolic Adaptation, Metabolism As You Age & more
Episode 491: Q&A- 2,000 Cal Of Twinkies Vs 2,000 Cal Of Grass Fed Beef, Protein For Building Muscle, Body Fat Levels and Muscle Growth.
Episode 490: Overview Of The Keto Diet
Episode 489: Bryan Boorstein - Performance Dropping After Each Set, Frequency For Muscle Growth
Episode 488: Q&A - Fasting 101, Ab Training During Fat Loss, Losing The Last 10-15lbs.
Episode 487: Why You Aren't Happy With Your Look As You Lose Weight
Episode 486: Steve Hall - How To Manage Fat Loss (Overview of His Current Prep)
Episode 485: Q&A - Deloading 101, Increase Steps In Reverse Diet, Best Time to Have Carbs
Episode 484: How To Know You're Building Muscle
Episode 483: Cody Moxley - Variables That Influence Exercise Selection
Episode 482: Q&A- Limiting Muscle Loss When You Cant Workout, How To Know When To Transition Out Of Maintenance, Calorie Deficit For a Body Recomp
Episode 481: All About Maintenance Calories (Misconceptions, Benefits, When We Use Them, How To Find Them)
Episode 480: Dr. Stephan Guyenet - Updates He Would Make To His Book (The Hungry Brain)
Episode 479: Q&A- Maximizing Muscle Growth/Limiting Fat Gain, Maintenance For Building Muscle, My Nutrition Hurdles, and more
Episode 478: Fitness In My 30s Vs My 20s
Episode 477: Dr. Karl Nadolsky- Obesity, GLP-1, and more
Episode 476: Q&A- 1000 Cals And Not Losing Weight, Tracking Protein, Best DB Tricep Exercises and more.
Episode 475: 5 Reasons Your Body Recomp Phase Isn't Working
Episode 474: Sue Bush - What Good Coaching Looks Like, Glute Training Tips
Episode 473: Q&A - Protein Sparing Modified Fast, Calorie Calculators, My Current Training/Nutrition Goals.
Episode 472: 5 Reasons To Have A Phasic Nutrition Approach
Episode 471: Ryan Burke - Supersets For Muscle Growth
Episode 470: Q&A- Managing Hunger On A Cut, Mentally Dealing With A Building Phase, Weight Training Causing A Weight Loss Plateau.
Episode 469: How Many Sets You Should Do To Build Muscle
Episode 468: Michael Laviolette - Injury Management
Episode 467: Q&A - Night Shift Worker Guide, How Aggressive For Fat Loss, Thoughts On Mini Cuts
Episode 466: My Updated Thoughts On Protein For Body Comp (Timing, How Much, Sources, etc.)
Episode 465: Jake Remmert - Research On Reps In Reserve (RIR) For Muscle Growth
Episode 464: Q&A- Calories For Injury Recovery, Considerations For Women Over 40, Time-Saving Muscle Growth Strategies
Episode 463: 8 Lessons From My Last Fat Loss Phase
Episode 462: Dr. Eric Helms - Importance Of Preference For Muscle Growth Strategies, Training/Nutrition Changes For His Book, and more.
Episode 461: Q&A- Ravenously Hungry At Maintenance, Starvation To Get Abs, Soreness and Muscle Growth.
Episode 460: 5 Reasons To Take a Break From Fat Loss + How To Know When
Episode 459: Co-Host w/Philip Pape – Rapid Fat Loss, Body Recomp, Building Muscle Over 40, Tracking Veggies
Episode 458: Q&A - Bringing Up Non-Dominant Side, Fat Loss Troubleshooting, How To Manage a Poor Training Session
Episode 457: 7 Things That Must Be In Your Muscle Building Program
Episode 456: Kasey Orvidas - Growth Mindset vs Fixed Mindset For Fitness Goals
Episode 455: Q&A - Coming Back From Week Off Training, Consistency Over Perfection, Why I Dont Like Low Carb
Episode 454: 6 Common Avatars Who Would Benefit From a Body Recomp
Episode 453: Bryan Boorstein & Jordan Lips- DEXA Scans, Cable Lateral Raises, Lengthened Partials, Leg Extensions and more
Episode 452: Q&A- Fast and Slow Metabolisms, Should You Worry About Carbs/Fats, Can You Have Too Many Steps.
Episode 451: How The Size Of Your Calorie Deficit Impacts Body Comp
Episode 450: Dr. Bill Campbell - Fat Loss Rates, Reverse Dieting, and more
Episode 449: Q&A - Taking Two Days Off In a Row Vs One, Calorie Change During Active Rest/Deloads, Heavier or Light Weight.
Episode 448: Stop Blaming Your Hormones
Episode 447: Jeremiah Bair & Brandon DaCruz - Differences In Training and Nutrition Between Lifestyle Clients and Bodybuilders
Episode 446: Q&A - Poor Training Sessions During Fat Loss, Metrics Clients Track, Pre-Workout Ingredients
Episode 445: 5 Pillars Of A Body Recomp (Guest Appearance On The MFC Approach Podcast)
Episode 444: Dr. Eduardo De Souza- Concurrent Training, 52 Set Study, Lengthened Partials, and more
Episode 443: Q&A - Fixing Skinny Fat, Weekly Or Daily Volume More Important, My Highest Bodyweight
Episode 442: 5 Benefits of Body Recomp Over Weight Loss For Looks and Health
Episode 441: Laura Savino - Building Phases For Women
Episode 440: Q&A - Bulking Over 40, Why You Need A Phasic Approach To Fat Loss, Do You Have To Bulk?
Episode 439: Body Recomp Hierarchy
Episode 438: Jeremy Ethier - Why Science Is Important, Long Muscle Length Training, N1 Practical Overview, and more
Episode 437: Q&A- How Stress Impacts Body Comp, Role Of Calories For Muscle Growth, Not Increasing Weight Lifted For Muscle Growth
Episode 436: Co-Host w/Philip Pape – Menopause Weight Loss, Bulking Without Getting Fat, & Cutting on Low Sleep
Episode 435: Josh Pelland - Volume, Specialization Cycles, and Resensitization for Muscle Growth and more
Episode 434: Q&A - Exercise Order Impacting Performance, How Many Sets Per Week, Weight Going Down At Estimated TDEE
Episode 433: How To Improve The Quality Of Your Muscle-Building Training
Episode 432: Bryan Boorstein - Bro Splits, Training Density, Supersets, Pyramid Sets, and More
Episode 431: Q&A - Deloads 101, At Home Training, 10 Exercises For Life
Episode 430: 7 Reasons Why Increasing Calories Didn't Work For You
Episode 429: Steve Hall - Stimulus and Fatigue, Lengthened Partials, Body Recomp, and More
Episode 428: Q&A - Cutting During Poor Sleep Periods, GLP-1 For Weight Loss, Rep Ranges Based On Training Age.
Episode 427: Progress Via Reps Or Weight For Muscle Growth, Building Muscle In a Deficit (Guest appearance on Lost&Lifting podcast)
Episode 426: Alyssa Olenick - Why You Need To Do Dedicated Cardio As A Lifter
Episode 425: Q&A - Arm Training Tips, My Thoughts On Sugar, Movement Throughout The Day
Episode 424: Common Cardio Mistakes In A Body Recomp
Episode 423: Martin Refalo - Is 1-2 RIR Just As Effective As Training To Failure For Muscle Growth?
Episode 422: Q&A- How To Lose Body Fat, Collagen Protein, Lifting Straps
Episode 421: A Little About Me And How I Got Here
Episode 420: Jeff Alberts - How To Maintain Training Into Your 40s and Beyond
Episode 419: Q&A- How To Know How Long To Rest For Muscle Growth, Water Weight Fluctuations When Starting A Build, Specialization Phase
Episode 418: How To Do A Body Recomp (Guest Appearance on the Lifestyle Lifters Show)
Episode 417: Sal Di Stefano - Things To Focus On In Your 40s, Range Of Motion, Peptides, and more.
Episode 416: Q&A - How To Manage Fat Loss and Endurance Goals, Back Training, When To Make Adjustments During A Fat Loss Phase
Episode 415: 6 Supplements I Recommend To Every Client
Episode 414: Bryan Boorstein & Jordan Lips- When To Maintain Year Round, Glute Training, Lengthened Partials, and more.
Episode 413: Q&A - How To Know You Are Building Muscle, High Step Count Causing Hunger, Ab Training 101.
Episode 412: How To Get The Most Out Of Your Building Phase (Appearance On The Fit To Transform Podcast)
Episode 411: Lindsay Parker - Training During Pregnancy, Training To Failure, and more
Episode 410: Q&A- Calorie Amount To Lose Fat/Build Muscle, Managing Cravings At Night, How To Get A Pull Up
Episode 409: Calorie Deficit Misconceptions
Episode 408: Lauren Colenso-Semple - Training Around The Menstrual Cycle, Low Energy Availability
Episode 407: Q&A- High Reps/Low Weight or Higher Weight/Low Reps, Reverse Dieting, Training Through Injury
Episode 406: 7 Quad Training Muscle Growth Tips
Episode 405: Dr Pak - Optimal Technique For Muscle Growth
Episode 404: Q&A - Genetics and Energy Expenditure, Tracking Veggies, When To Adjust Protein/Fats
Episode 403: How To Increase Food Volume For Easier Fat Loss and Weight Management
Episode 402: Brandon DaCruz & Jeremiah Bair Rate of Weight Gain for Muscle Growth and more
Episode 401: Q&A- Strength vs. Hypertrophy Training, Weight Loss Plateau, Performance Going Up In A Deficit.
Episode 400: Long Muscle Length Training
Episode 399: Jordan Lips - Half Marathon Review, Training Volume, Training During Periods of Low Sleep, and more
Episode 398: Q&A - Why I Prefer Macro/Calorie Ranges, Reasons To Periodize Nutrition, Diet Break Duration.
Episode 397: How To Figure Out Your Maintenance Calories
Episode 396: Daniel Plotkin- Squats vs Hip Thrust, Rep Ranges For Muscle Growth, Increasing Reps or Weight
Episode 395: Q&A - Carbohydrate Timing, Too Much Protein/Fiber, How To Gain Muscle At Maintenance
Episode 394: Training to Failure For Muscle Growth
Episode 393: Astrid Naranjo - Anti-Diet Philosophy, Managing Weight Gain During Holidays, and more
Episode 392: Q&A - How To Get The Most Out Of Your Calorie Surplus, Downsides Of Too Much Coffee
Episode 391:The Most Common Reasons For Fat Loss Plateaus
Episode 390: Max Coleman - Deloads, Drop Sets, and more
Episode 389: Q&A - Adjusting Training Around Menstrual Cycle, How Much Protein At One Time, Overtraining Or Underrecovery.
Episode 388: How To Have A Successful Fat Loss Phase In 2024
Episode 387: Dr. Eric Helms- Prep Review, Optimal Weight Gain For Muscle Growth, and more.
Episode 386: Q&A- What To Do If You Gained Too Much In A Building Phase, Meal Prep Services, Too Many Sets For One Exercise
Episode 385: Chest Training Tips For Muscle Growth
Episode 384: Dr Mike Nelson- How Long Does It Take To Lose Fitness Adaptations, Cannabis Impact On Health, Performance, and Pain
Episode 383: Q&A - Improving HRV, Gaintaining, One Chest Exercise For A Year
Episode 382: Why You Struggle To Build Muscle If You Enjoy/Have A Cardio/Endurance Background
Episode 381: Alex Bush - Glute Training, His Training, Cardio, and More
Episode 380: Q&A - What Rep Range If You Could Only Use One Forever, Do Squats Grow Hamstrings, Good Weight Gain Rate For Muscle Growth
Episode 379: 5 Building Phase Misconceptions
Episode 378: Dr. Matthew Stratton- Intermittent Fasting, Pre-Workout Supplementation, Importance of Breakfast for Training, and more
FINAL REMINDER: FREE Live Training On Body Recomp
Episode 377: Training Frequency For Muscle Growth, Machines vs Free Weights, Finding Zone 2
Episode 376: Why Your Body Comp Reader Said You Lost Muscle
INVITE: FREE Live Training on Body Recomp
Episode 375: Bryan Boorstein - Race Overview, Cardio, Bro Splits, Specialization Phases and More.
Episode 374: Q&A - Same Exercise For Two Years, Meal Timing For Body Comp, Fasted Cardio
Episode 373: 5 Pillars Of A Body Recomp
Episode 372: Brandon DaCruz - Evolving Views On Nutrition, Metabolism, and Body Comp
Episode 371: Should You Lose Muscle To Get To A Healthy Bodyweight, Importance Of A Calorie Surplus For Muscle Growth, Veggies As Carb Source
Episode 370: Sustaining Fat Loss Results and Maximizing Recovery for The Long Game (Wits & Weights Podcast Appearance)
Episode 369: Lauren Colenso-Semple - Machines vs Free Weights, Functional Training, Hypertrophy Differences Between Men And Women
Episode 368: Q&A- Top 3 Quad Exercises, Duration Of Each Nutrition Phase, Using Multiple Rep Ranges For Muscle Growth
Episode 367- Traits of a Successful Dieter
Episode 366: Dr. Eric Trexler- Exercise Energy Compensation
Episode 365: Q&A - Fixing Skinny Fat, My Most/Least Responsive Muscle Groups, Static Contractions For Muscle Growth
Episode 364: 6 Ways To Improve Your Bicep Training For Muscle Growth
Episode 363: Steve Hall- Weight Gain and Training Volume For Muscle Growth
Episode 362: Q&A Hypertrophy Training With a Newborn, Reverse Dieting But Weight Still Trending Down, Returning From a Trip
Episode 361: 5 Weight Gain Myths
Episode 360: Brandon DaCruz - Individual Responses to Resistance Training
Episode 359: Q&A- Hunger Following a High-Calorie Day, Maintaining Cardio During a Build Phase, Protein Timing
Episode 358: 3 Habits In Each Nutrition Phase (Recomp, Fat Loss, Building)
Episode 357: Luke Leaman - Least Mode, Important Metrics to Track
Episode 356: Q&A - Exercise and Blood Pressure, Increasing Volume Over a Training Cycle, My Highest Bodyweight
Episode 355: How To Manage Social Events In A Body Recomp
Episode 354: Cody Moxley - Chest Training, Exercise Selection For Hypertrophy, and more
Episode 353: Q&A - Specialization Phases, RDLs Bother Low Back, Interpreting Results
Episode 352: 8 Lessons From My 2023 Fat Loss Phase
Episode 351: Allan Bacon - Supplement Industry, Body Recomp, and more
Episode 350: Q&A- Afraid To Increase Calories After Fat Loss, Training Abs In Fat Loss, Tips For Women In Their 40s
Episode 349: How To Lower Metabolic Adaptations Impact On Weight Loss
Episode 348: Eve Guzman - Weight Loss Journey, Nutrition Periodization, Mistakes With Tracking Macros, and more
Episode 347: Q&A Protein Needed For Muscle, Building In Your 40s, How Much Weight Gain After A Diet
Episode 346: 7 Ways To Increase Protein Intake In A Body Recomp
Episode 345: Dr. Grant Tinsley - How Accurate Are Body Composition Readers?
Episode 344: Q&A - Fasting For Body Composition, How Long Was My Building Phase, Losing The Last 10-15lbs
Episode 343: My Hierarchy For A Body Recomp
Episode 342: Bryan Boorstein- Training Update, HRV, Integrated Partials, Supersets For Muscle Growth and more
Episode 341: Q&A - Training To Failure In Your 50s And Beyond, Alcohol Ruining Progress, Lagging Muscle Groups
Episode 340: Why Your Weight Fluctuates From Day To Day
Episode 339: Brandon DaCruz & Jeremiah Bair: Does Zone 2 Cardio Help Muscle Growth, Intuitive Eating For Fat Loss, Our Current Approaches To Training + Nutrition, & More
Episode 338: Q&A - How To Know You're Getting Enough Protein, Assisted Pull-Up Machine, Cardio In A Body Recomp
Episode 337: 7 Reasons Your Legs Are Not Defined
Episode 336: Data Driven Strength - Josh Pelland & Zac Robinson - Training Intensity, Rep Ranges, and Supersets For Muscle Growth
Episode 335: Reverse Dieting Myths, Creatine For Women, Creatine and Weight Gain
Episode 334: 5 Back Training Tips For Muscle Growth
Episode 333: Martin Refalo - Training to Failure Update, Practical Applications For Using RIR
Episode 332: Q&A - Macros or Calories For Fat Loss, Is Red Bull Bad?, Body Recomp After 3 Years of Training
Episode 331: 5 Reasons Why Focusing Only On Scale Weight Loss Can Backfire.
Episode 330: Bryan Boorstein & Jordan Lips - Concurrent Training (Muscle Growth and Cardio)
Episode 329: Q&A - Bodybuilding vs. Lifestyle Training, Reasons For Decrease In Training Performance, and more.
Episode 328: 7 Common Reasons Clients Struggle With Fat Loss
Episode 327: Jade Teta - All About Metabolism
Episode 326: Q&A - Best Rep Range For Muscle Growth, How To Lose Belly Fat, Fixing Skinny Fat
Episode 325: 3 Biggest Body Recomp Mistakes
Episode 324: Jordan Lips- Cardio and Hypertrophy
Episode 323: Q&A - How Long For Diet Breaks, Zone 2 Cardio Overview, How Often To Change Modalities For Zone 2
Episode 322: 5 Reasons You Struggle To Get And Stay In Shape In Your 30s and 40s and Beyond
Episode 321: Dr. Mike Nelson- Metabolic Flexibility, HRV, Cardio, and more
Episode 320: Q&A - What Counts As A Set, How to Know Its Time To Move To a Fat Loss or Building Phase From Maintenance, Training Splits
Episode 319: 7 Signs You Need to End/Take a Break From Fat Loss Dieting
Episode 318: Dr. Eric Helms - Training Update, Training to Failure, Deloads, and more
Episode 317: Q&A How To Find Maintenance With New Lifestyle Changes, When/How to Deload, 2 Sets Vs. 3 Sets
Episode 316: Lower Body Movements That Are In Each Client's Muscle Building Program
Episode 315: Greg Potter- All About Supplements Part III
Episode 314: Q&A - Changing Training During Fat Loss, Tips For Sleep, Example Cardio/Lifting Programming
Episode 313: Upper Body Movements That Are In Each Client's Muscle Building Program
Episode 312: Steve Hall - Deloads, Training to Failure, Long Muscle Length Training, and more
Episode 311: Q&A Calorie Cycling, Protein Timing, Lengthened Partials
Episode 310: How To Maximize Muscle Growth/Minimize Fat Gain In a Building Phase
Episode 309: Lacey Dunn- How Your Hormones Can Impact Your Body Transformation
Episode 308: TDEE Calculate Body Recomp, Average/Lowest Weight, What To Do After A Bad Gym Session
Episode 307: 5 Common Avatars Who Struggle To Build Muscle + How To Fix Them
Episode 306: Sam Miller Gut Health Basics To Improve Your Body Comp
Episode 305: Maintenance Cals For Body Recomp, Mini Cut 101, Calorie Surplus For Newbies
Episode 304: What a Clients Training Cycle Looks Like For Muscle Growth
Episode 303: Jeremiah Bair & Brandon DaCruz- Training At Long Muscle Lengths, Training to Failure, Balancing Clients Needs/While Holding Them To A Higher Standard.
Episode 302: Why Cant I Get A Pump, P Ratio, PPL or Full Body Split
Episode 301: Why Its Crucial To Get and Stay In Shape In Your 30s
Episode 300: Ali Gilbert - All About Men's Health
Episode 299: Do Women Need To Increase Cals For Body Recomp, Refeed Day, Exercises Per Workout
Episode 298: 5 Things I Am Doing With My Nutrition In This Building Phase
Episode 297: Bryan Boorstein Specialization Phase For Muscle Growth
Episode 296: Q&A Does Cardio Impacts Gains, Deficit in a Body Recomp, Can You Recomp in Your 30s
Episode 295: 5 Meal Timing Strategies to Maximize Your Body Recomp
Episode 294: Greg Potter All About Supplements Part II
Episode 293: How to Program Multiple Rep Ranges/How to Manage Hunger/Endurance Drop in Building Phase
Episode 292: How To Make Adjustments in a Fat Loss Phase
Episode 291: Dr. Bill Campbell and His Research on Diet Breaks
Episode 290: If Progress Stalls In The Gym, Track Overall Protein or Just Protein Sources, Fasting Around Workouts.
Episode 289: Why You Struggle In The Period After A Fat Loss Diet
Episode 288: Peter Fitschen And His Insights And Experiences On Bodybuilding
Episode 287: Q&A Mindset on Burning Calories, Training to Failure & Food Volume Swaps for Fat Loss
Episode 286: Sources of Sneaky Calories
Episode 285: Alan Flanagan On His Research and His Thoughts On Social Jetlag
Episode 284: Q&A Good vs Poor Recovery, Mistakes Working In The 12-20 Rep Range, Diet Break Vacation Tips
Episode 283: Two Common Thoughts That Are Hurting Your Look and Overall Health
Episode 282: Body Recomposition with Chris Barakat
Episode 281: Q&A Reverse Diet, Calories, Return To The Gym After A Layoff
Episode 280: Diet Breaks - Myths, Truths, When/How I Use Them With Clients
Episode 279: Greg Potter - All About Supplements (Part I)
Episode 278: Q&A - Training Around Injuries/Joint Pain and Top 5 Upper Body Exercises
Episode 277: Why You Are Eating 1500 Calories And Not Losing Weight
Episode 276: Martin Refalo - Update On Training To Failure
Episode 275: Q&A - Can You Damage Your Metabolism, How Many Weeks Should You Diet Break For Before a Trip, Rest Times For Muscle Growth
Bonus Episode: FREE Body Recomp Workshop
Episode 274: Client Linda's Transformation
Episode 273: Update on Long Muscle Length Training with Milo Wolf
Episode 272: Q&A - Limiting Fat Gain/Maximizing Muscle Growth, Things I Have Changed My Mind On, What Happens If You Drop Training Volume
Episode 271: 7 Common Traits of the Person Struggling to Build Muscle
Episode 270: Takeaways from Jordan Lips' talk at The Real Coaches Summit
Episode 269: Q&A- Performance Expectations in Fat Loss, Negative Effects of Cutting Too Many Calories, Most Common 4-Day Training Splits.
Episode 268: Why Calorie/Macro Calculators Dont Work For You
Episode 267: Bryan Boorstein- Zone 2 Cardio (What Is It, How To Find Zone 2, How To Program It, and More)
Episode 266: Q&A- How Manys Days In Between Workouts, Should You Reverse Out of Fat Loss After 16 Weeks, How Long Training Phases Should Be
Episode 265: Calorie Cycling For Fat Loss/Muscle Gain
Episode 264: Brandon DaCruz & Jeremiah Bair- Benefits of Movement, Nutrition Periodization, and More.
Episode 263: Q&A- Building Muscle in a Cut, How to Manage a Day Where Youre Super Hungry, Can You Lose Fat at Maintenance
Episode 262: JH Maintenance Phase Laws
Episode 261: Laurin Conlin- Leg Training Mistakes Women Make, Is a Calorie Surplus Needed?
Episode 260: Q&A- Eat If You Arent Hungry, How Long Should Maintenance Phases Be, How To Mentally Push Through a Building Phase.
Episode 259: JH Body Recomp Laws
Episode 258: Dr. Eric Helms- Pre, Intra, and Post Workout Nutrition For Muscle Growth.
Episode 257: Q&A- Training Volume For Muscle Growth, Changing Training During a Cut, Sleep Loss.
Episode 256: JH Fat Loss Laws
Episode 255: Greg Potter- Creatine and Sleep Loss, Chrononutrition/Time Restricted Eating.
Episode 254: Q&A- Taking Time Away From Tracking, How To Know When To Reverse Diet, Choosing Weight For Warm Ups.
Episode 253: 5 Reasons You Are Not Building More Muscle
Episode 252: Steve Hall- Training During a Mini Cut, Cardio and Muscle Growth, Should You Get Strong To Build Muscle.
Episode 251: Q&A- Does Faster Weight Loss Kill Gains, How Long Should Maintenance Phases Be, Are Smaller Meals Better For Digestion.
Episode 250: Should You Add Reps or Weight To Build Muscle?
Episode 249: Data Driven Strength- Josh Pelland & Zac Robinson - Is Training at Long Muscle Lengths That Important, Specialization Phases.
Episode 248: Q&A- Adjusting Training Volume For Responsive Muscle Groups, Protein Stalling Fat Loss, Should You Aim For The Higher End of the Rep Range.
Episode 247: 6 Reasons Your Legs Are Not Defined.
Episode 246: Dan Feldman- Emotional Eating, Obesity, Seed Oils, Body Comp For Powerlifters, and more.
Episode 245: Q&A- Working Out With a Busy Schedule, Taller People Have a Tougher Time Filling Out, Lunges or Single Leg Press.
Episode 244: 5 Shoulder Training Tips + 2 Bonus Tips
Episode 243: Alberto Nunez- Measuring Progress for Muscle Growth, Warm Up Sets, Overshooting Your Gaining Phase and more.
Episode 242: Q&A- Why Cant You Just Train To Failure All The Time, Scale Weight Fluctuations, Can Protein Cause Stomach Issues
Episode 241: 7 Nutrition Commandments for Building Muscle and Improving Performance.
Episode 240: Brandon DaCruz & Jeremiah Bair- Training Updates, Our Coaching Backgrounds, Alcohol and Muscle Growth and more.
Episode 239: Q&A- When to Mini Cut, Just Cardio for a Deload, How to Cut Back On Sugary Drinks.
Episode 238: Should You Be In a Deficit, Maintence, or Surplus to Improve Your Look?
Episode 237: Bryan Boorstein- One-Arm Training Experiment, Unilateral Training, Finding Your Volume, Cables For Hypertrophy, and More.
Episode 236: Q&A- Decreasing Activity Levels But Worried About Weight Gain, Calories During a Deload, Quad Focused Lunges.
Episode 235: 5 Things You Can Do If You Gained Too Much Weight In a Building Phase
Episode 234: Adam Neth- High Volume Versus Low Volume For Muscle Growth, Deloads, Changing Exercises, Progressions, and more.
Episode 233: Q&A- 2 Week Mini Cuts, Protein Timing, Too Much Protein From Bars/Shakes.
Episode 232: 5 Important Questions To Ask Yourself Before Your Next Fat Loss Diet
Episode 231: Jordan Lips- Increasing Training Frequency, Keeping in the Same Exercises, Setting Up a Home Gym.
Episode 230: Q&A- Changing Training During a Cut, Gaining Too Much Weight In a Build, Do High Reps Decrease Strength.
Episode 229: Things That Influence How Much Training Volume You Should Do For Muscle Growth
Episode 228: Eric Trexler (Part II)- Body Comp Readers And Their Limitations, High Body Fat And Muscle Growth.
Episode 227: Q&A- Fat Loss or Muscle Gain First, 1RM Thoughts, Creatine For Teens.
Episode 226: 3 Ways To Get Your Body To Build More Muscle
Episode 225: Eric Trexler (Part I) - All About Protein (Protein and Satiety, Requirements, Sources, and More.)
Episode 224: Q&A- Training Volume After a Deload, Cardio For Fat Loss Plateau, Low Training Volume For Muscle Growth
Episode 223: 4 Signs Its Time To Switch Out An Exercise For Muscle Growth
Episode 222: Menno Henselmans- Injury Management Techniques, Maintaining Muscle, Downsides of Always Cutting, and more.
Episode 221: Hit Protein Goal Or Fall Short On Protein During Fat Loss, How to Progress Week 1 of a Training Phase, How to Get Better at Pull Ups.
Episode 220: 9 Ways To Make Your Calorie Deficit Easier To Manage
Episode 219: AJ Morris- Why You Shouldnt Stay Lean All Year.
Episode 218: Q&A- Grip For Chest Press, Avoiding Injuries, Train Fasted or Not?
Episode 217: 9 Reasons You Struggle To See Results (That Dont Have To Do With Your Training/Nutrition Protocols)
Episode 216: Jeffrey Su- Weight Loss Resistance, Semaglutide.
Episode 215: Q&A- Supersets, How to Overcome Low Hunger, Should Protein Change in a Deficit or Surplus?
Episode 214: 8 Strategies to Breakthrough Your Muscle Building Plateau
Episode 213: Brandon DaCruz & Jeremiah Bair- Post Photoshoot, Reverse Diets vs Recovery Diets, and more.
Episode 212: Q&A- Weight Plateaued in a Building Phase, Leg Press and Hack Squat in the Same Workout, Higher Rep Training for Muscle Growth.
Episode 211: Why Increasing Calories Can Cause Weight Loss
Episode 210: Dr. Mike Israetel- Why Its Easier To Get Leaner Each Time You Cut, Update On His Training/Nutrition.
Episode 209: Q&A- More Hunger During a Reverse Diet, Lower Protein When Building, Increase Calories to Match Activity?
Episode 208: Why Fat Loss Diets Dont Work For You
Episode 207: Steve Hall - Range of Motion, Myo-Rep Match, Downsides of Too Many Mini Cuts, and More.
Episode 206: Q&A- Does Pasta/Bread Count Towards Protein, More Protein If Trying To Gain Weight, Calorie Cycling
Episode 205: How To Bring Up A Lagging Muscle Group
Episode 204: Eric Trexler- What The Research Says on Metabolic Adaptation
Episode 203: Q&A- Insulin Sensitivity During a Build, Carbohydrate Intake for Body Comp, Eat Less Than Your RMR?
Episode 202: 7 Building Phase Misconceptions
Episode 201: Jason Theobald- All About PCOS (Training, Nutrition, Supplements, Lifestyle).
Episode 200: Q&A- Modest or Aggressive Cut, Lowest Cals You Should Do In a Cut, Muscle Loss on Vacation
Episode 199: How To Stick To Your Fat Loss Diet
Episode 198: Brandon DaCruz & Jeremiah Bair- When To Add Volume, How To Manage Your Post Diet Phase, and more.
Episode 197: Why You Should Maintain Muscle During Fat Loss
Episode 196: Milo Wolf- The Science Behind Range Of Motion For Muscle Growth
Episode 195: 3 Ways To Make Your Muscle Building Workouts More Effective And Effcient
Episode 194: Martin Refalo- The Science of Training to Failure for Muscle Growth
Epsiode 193: Traits of The Successful Dieter
Episode 192: Jordan Lips- How to Know When to Add Volume, Should You Split Volume Into Multiple Sessions, and more.
Episode 191: 7 Important Things To Track For Your Body Transformation
Episode 190: Dr. Eric Helms- Body Fat Set Point, Weight Gain For Muscle Growth, and more.
Episode 189: All About Reverse Dieting (Myths, Truths, Reasons to Use) + A Client Case Study
Episode 188: Jeremiah Bair & Brandon DaCruz- Should You Use IIFYM For Fat Loss, Best Periodization Model For Building Muscle, And More
Episode 187: 7 Signs You Are Exercising Too Much And Not Eating Enough
Episode 186: Lindsay Parker- Body Recomposition, Fat Loss Training, Importance of Exercise Selection and more.
Episode 185: 3 Reasons I Dont Have Clients Track How Many Calories They Burn.
Episode 184: Dr. Bill Campbell- Increasing Training Volume For Muscle Growth, Ideal Protein Distribution, and more.
Episode 183: Do You Need Carbs Before Your Training? It Depends.
Episode 182: Andrew Coates - Building Your Reputation Online (The Right Way).
Episode 181: 5 Things You Should Know About Metabolic Adaptation
Episode 180: Dr. Peter Fitschen - Rep Ranges, RIR, Deloads, Training Splits, and More.
BONUS EPISODE: FREE Webinar
Episode 179: Things I Have Changed My Mind On Recently When It Comes To Muscle Growth
Episode 178: Bryan Boorstein - Deep Dive Into A Photoshoot Prep (Nutrition, Training, Cardio).
Episode 177: Reasons For The Change In My Physique After Training for 10+ Years.
Episode 176: Brandon DaCruz- Mini Cuts: When And How To Use Them
Episode 175: What Is An Energy Audit And How To Do One If Progress Has Stalled.
Episode 174: Menno Henselmans - Mindset During an Injury, Nitrate Supplementation, Protein Needs During a Cut vs Surplus, How to Deload and more.
Episode 173: What Needs To Be In Your Lower Body Training
Episode 172: Jeremiah Bair & Brandon DaCruz- Best Ab Exercises, Can You Ruin Your Metabolism, And More
Episode 171: What Needs To Be In Your Upper Body Training
Episode 170: Steve Hall- Recovery Diet, Weighted Vests, Hypertrophy Programming and more.
Episode 169- How to Keep Your Body Primed For Muscle Growth.
Episode 168: Alex Johannsson- Troubleshooting Lost/Irregular Menstrual Cycles
Episode 167: The Most Common Reason For Your Fat Loss Plateau
Episode 166: Jason Theobald- Important Hormones for Building Muscle.
Episode 165: What is Metabolic Adaptation and How to Manage It.
Episode 164: Jeremiah Bair & Brandon DaCruz- Building Muscle On Keto, How To Maintain Fat Loss, And More
Episode 163: How to Manage a Fat Loss Phase While Still Enjoying Life
Episode 162: Jeffrey Su- 7 Truths You Must Accept Or Fitness Will Drive You Nuts.
Episode 161: 8 Things to Look Into If Muscle Growth Has Stalled.
Episode 160: Martin MacDonald- What Women Need To Work On Before Doing a Bulk.
Episode 159: The 3 Training Phases Used With Clients For a Body Transformation
Episode 158: Aaron Straker- How to Optimize Your Metabolism for Fat Loss
Episode 157: How to Know Your Workout Was Effective For Building Muscle, Testosterone Levels.
Episode 156: Jordan Lips- What is a Lengthened/Shortened Position? Different Phases for Hypertrophy.
Episode 155: Things That Affect Your Hunger Levels, This One Easy to Overlook Thing Might Be Hurting Your Training.
Episode 154: Gabrielle Fundaro- Gut Health Basics
Episode 153: How to Build Abs/Make Your Mid Section Look Leaner, Is Training More Days Per Week Better For Muscle Growth?
Episode 152: Sarah Bishop- Hormonal Responses to Fat Loss Dieting
Episode 151: Times When You Can Build Muscle Without a Calorie Surplus, Why Your Upper Body Might Be More Responsive to Muscle Growth.
Episode 150: Jeremiah Bair & Brandon DaCruz- Our Current Training, Restoring Menstrual Cycle, Fixing "Skinny Fat", And More
Episode 149: JH Building Phase Laws
Episode 148: Dr. Stephan Guyenet- Why Its Easy to Overeat and How to Fix It
Episode 147: How to Increase Your Metabolic Rate
Episode 146: Brandon DaCruz- Mistakes During a Building Phase Part II (Training & Lifestyle).
Episode 145: The 3-Step Model We Use To Get Clients Results.
Episode 144: Brandon DaCruz- Mistakes During a Building Phase Part I (Nutrition).
Episode 143: Mindset Traits for a Successful Fat Loss Phase
Episode 142: Sam Miller- What is Stress and How It Can Hurt Your Body Transformation.
Episode 141: How to Mentally Deal With a Building Phase, Failure Training For Muscle Growth.
Episode 140: Bryan Boorstein- Finding Your Non-Negotiable Exercises For Hypertrophy
Episode 139: 3 Most Common Client Avatars I Work With and How to Get Them Results
BONUS EPISODE: (UPDATED) What Online Coaching With Me Is Like - Who I Work With, Communication, Workouts, Nutrition, FAQ.
Episode 138: Roundtable w. Brandon DaCruz & Jeremiah Bair- Fasted Cardio, Exercises to Build Quads, Top 3 Supplements, Steps and Muscle Growth and More
Episode 137: Most Common Post-Diet Mistakes
Episode 136: Jordan Lips- Understanding Progression for Hypertrophy
Episode 135: Most Common Mistakes Clients Make During a Fat Loss Phase
Episode 134: Brandon DaCruz- Our Life Lessons From Fitness
Episode 133: What it Takes to Transform Your Body (Strong Jon Fitness Podcast Appearance)
Episode 132: Bryan Boorstein- How You Should Feel After a Good Hypertrophy Workout
Episode 131: The (Updated) Guide to Body Recomposition
Episode 130: Menno Henselmans- Interference Effect, Melatonin, Caffeine, Protein-Sparing Modified Fast, and more.
Episode 129: Why I Spent Years Spinning My Wheels, An Important Consideration During a Diet Lapse.
Episode 128: Dr. Bill Campbell- Rapid Fat Loss, Protein vs. Resistance Training, Diet Breaks For Resistance Trained Females.
Episode 127: Traits of a Hard Gainer, Constrained Energy Model Update.
Episode 126: Jeremiah Bair- Why Fat Loss is More Motivating, How Long Should a Meso Be, Calorie Cycling For Fat Loss and more.
Episode 125: 5 Life Lessons I Learned From Bodybuilding, Rep Ranges For Muscle Growth.
Episode 124: Brandon DaCruz - P-Ratio 101, Should You Build or Cut?
Episode 123: Signs Its Time to Take a Break From Fat Loss, Is It Beneficial to Weight Train More Than 3x Per Week?
Episode 122: Cody Moxley- Types of Hypertrophy, Is Full Range of Motion Always Needed?
Episode 121: How to Manage Your Nutrition/Fitness With a Busy and Inconsistent Schedule, Pump Covers.
Episode 120: Sal Di Stefano- How to Speed Up Your Metabolism, Testosterone Replacement Therapy
Episode 119: Why You're Always Hungry
Episode 118: Brandon DaCruz- Metabolic Phenotypes, Stress and Fat Loss, Nutrient Timing In a Deficit, Net Carbs.
Episode 117: 7 Sneaky Fat Loss Killers
Episode 116: Jordan Lips- The Most Important Training Variables for Hypertrophy
Episode 115: 7 Simple Nutrition Habits To Help You In 2022.
Episode 114: Jeremiah Bair- How Often To Adjust Calories When Building, Favorite Foods When Building or Cutting, 2022 Goals.
Episode 113: My 10 Fitness/Nutrition Rules, Thoughts on Finding Your Calorie Intake
Episode 112: Steve Hall- Takeaways From His Most Recent Prep
Episode 111: Ways to Break Through Your Weight Gain Plateau, Random Facts About Me
Episode 110: Laurin Conlin - Why Some People Struggle With Fat Loss
Episode 109: Nutrition Adjustments During a Building Phase
Episode 108: Jordan Syatt- The 1/2/3 Method for Easy Fat Loss
Episode 107: Things That Actually Matter For Improving Your Look, High Reps/Low Weight For Building Muscle.
Episode 106: Brandon Da Cruz- Mini Cuts and Mini Bulks, How to Manage the Holidays, Importance of Refeeds.
Episode 105: A Calorie Deficit Is Easy On Paper, But Actually Getting Into One Can Be Complicated And Messy.
Episode 104: Lindsay Parker aka Lifting Lindsay- All About Building Phases For Females
Episode 103: What To Do To Build Muscle After The Beginner Gains, Thoughts On Low Calorie Diets
Episode 102: Erik Bustillo- Nutrition Myth Busting
Episode 101: How To Get More Protein In Your Diet, How Weight Loss Might Actually Hurt You
Episode 100: Jeremiah Bair- Do You Have To Track Macros Forever? Best Lower Body Exercise For Hypertrophy and More
Episode 99: 3 Ways To Bulletproof Your Metabolism, Building Phase Misconceptions
Episode 98: Brandon DaCruz- How To Manage Hunger When Cutting, How To Program Training When Your Sleep Sucks And More
Episode 97: Deload 101, Nutrition Before a Morning Workout
Episode 96: Jordan Lips- Forms of Progressive Overload, Differences Between Strength and Hypertrophy.
Episode 95: Why You Need To Take Time Away From Fat Loss Dieting + How To Transition Out Of A Fat Loss Diet
Episode 94: Andrew Coates- How To Work Around Pain When Working Out
Episode 93: Hypertrophy Periodization- What Phases Clients Go Through When Building Muscle.
BONUS EPISODE: Overview of Metabolic Reset Group Coaching- Who Its For, What You Get, Communication, Workouts, Nutrition, FAQ.
Episode 92: Menno Henselmans- The Importance of Muscle For Maintaining Your Metabolism
Episode 91: Insights Into a Building Phase, How to Manage a Night Out Drinking
Episode 90: Jeremiah Bair- Q&A How To Know If You Are Losing Muscle While Cutting, Managing Cravings During The Menstrual Cycle.
Episode 89: How to Set Up a 4 Day Training Split, Nutrition Periodization Phases
Episode 88: Brandon DaCruz- Insulin Sensitivity
Episode 87: How To Improve Dietary Adherence
Episode 86: Jordan Lips- Junk Volume and Choosing a Rep Range for Hypertrophy
BONUS EPISODE: What Online Coaching With Me Is Like- Who I Work With, Communication, Workouts, Nutrition, FAQ.
Episode 85: What Is In Every Clients Fat Loss Diet, Can Too Much Exercise Hurt Fat Loss?
Episode 84: Matt McLeod- How to Navigate Social Situations and Stay On Track.
Episode 83: 12 Lessons From Cutting Weight, How to Avoid Getting Overly Sore When Training
Episode 82: Brandon DaCruz- What Is High Energy Flux?
Episode 81: How To Adjust If You Have a Weight Loss Plateau, Overcoming Mental Hurdles
Episode 80: Jeremiah Bair- Q&A Lessons Learned During a Building Phase, Chad Ocho Cinco's Diet, Tracking Artificial Sweeteners
Episode 79: Why Tracking Macros Isn't Working For You, Alcohol During a Building Phase
Episode 78- Greg Potter: The Importance Of Sleep
Episode 77: Why You Are Having Trouble Sticking To Your Fitness Goals, My Current Training/Nutrition Struggles
Episode 76: Austin Current- The Importance Of Exercise Technique To Maximize Your Physique
Episode 75: Can Exercise Cause You To Burn Less Calories, Fasted Cardio, Weight Gain Plateau
Episode 74: Brandon DaCruz- Why and How to Reverse Diet
Episode 73: How To Enjoy Tasty Foods And Stay On Track, How And When To Deload.
Episode 72: Alex Bush- Exercise Selection For Glute Training
Episode 71: How To Manage Days When You Are Extra Hungry, Getting Back On Track After Vacation
Episode 70: Dr. Brandon Roberts- Can You Predict Muscle Gain When Bulking?
Episode 69: How To Maximize Muscle Growth With Limited Time, How Often Should You Train A Muscle Group?
Episode 68: Jeremiah Bair- Maximum Amount Of Protein In One Meal, Setting Up A Long Term Fat Loss Plan.
Episode 67: How To Build A Balanced Physique
Episode 66: Steve Hall- Managing Roadblocks When Getting Lean
Episode 65: Processed Foods, Ab Training 101, How I Motivate Myself.
Episode 64: Dr. Guillermo Escalante- What The Research Says On Body Recomposition and Fasted Cardio.
Episode 63: Setting Up A Rapid Fat Loss Phase
Episode 62: Matthew Stratton- All About Intermittent Fasting
Episode 61: Calorie Cycling For Fat Loss
Episode 60: Cody McBroom- Nutrition Periodization
Episode 59: Q&A- The Optimal Training Frequency To Build Muscle.
Episode 58: Jeremiah Bair - How to Maximize Your Look for a Photoshoot/Vacation, Weighted Vest for Fat Loss, Plus More.
Episode 57: ISSN Conference Takeaways, How To Maintain Your Fitness While You Are Busy, Do I Train From MEV to MRV?
Episode 56: Dr. Mike Israetel - All About RIR (Reps in Reserve).
Episode 55: How To Get More Protein In Your Diet, Two Ways to Speed Up Your Metabolism.
Episode 54: Dr. Peter Fitschen- Nutrition Recommendations During the Off-Season For The Physique Athlete PART 2 of 2.
Episode 53: Nutrition Commandments for Building Muscle and Improving Performance.
Episode 52: Dr. Peter Fitschen- Nutrition Recommendations During the Off-Season For The Physique Athlete PART 1 of 2.
Episode 51: Ways to Make Your Calorie Deficit Easier to Manage, Update On My Mini-Cut.
Episode 50: Chaz Spackman- How Long Should You Diet For?
Episode 49: Q&A - Questions To Ask Yourself Before Dieting, Why Random 1RMs Are Not A Good Idea, Gain or Recomp?
Episode 48: Jeremiah Bair- Supersets for Building Muscle, Favorite Tricep Exercises, How To Speed Up Weight Loss If You Are Stuck, Plus More.
Episode 47: Q&A- How to Combine Cardio and Weights, How to Program Unilateral Training For Hypertrophy
Episode 46: Dr. Bill Campbell- All About Diet Breaks, Refeeds, Fast and Slow Weight Loss, Principles of Dieting.
Episode 45: Q&A- How Long Do Newbie Gains Last, How To Create Your Own Lifting Program, Alcohol, Nutrition While Traveling.
Episode 44: Jason Helmes- Reasons You Aren’t Losing Weight On Your Diet And How to Fix Them
Episode 43: Q & A- How to Avoid Being Skinny Fat, Coming Back After Surgery, When To Add/Decrease Sets.
Episode 42: Aaron Jeffery- Nutrition Considerations for the Fight Athlete
Episode 41: Q&A- Fast or Slow Weight Loss, Increase Calories on Workout Days, Too Much Protein At One Meal?
Episode 40: Jonathan Goodman- Online Personal Training and the Future of the Fitness Industry.
Episode 39: Powerbuilding 101, How to Lower Injury Risk When Lifting.
Episode 38: Jon Vlahogiannakos- Practical Applications for Weight Loss
Episode 37: Q & A- Training Principles for Building Muscle, Chicken or Protein Shake After Workout, How to Stop Overthinking.
Episode 36: Martin Refalo- What Are The Best Rep Ranges For Strength And Building Muscle?
Episode 35: Q & A- How to Grow Your Arms, Tracking Only During the Week, Bulking Mindset Myths.
Episode 34: Laurin Conlin - Fat Loss Considerations for Females
Episode 33: Metabolic Adaptation 101, How to Stay Sane If You Cant Workout For a Week
Episode 32: Q&A with Kade Howell- Tracking Calories or Macros, Creatine, Paleo Diet, and More
Episode 31- Diet Principles For Changing Your Physique.
Episode 30: Nick Shaw - How To Be Successful
Episode 29: Q&A- Top Training Splits, Go-to Meals When Going Out, Deload Weeks, Best Shoulder Exercises.
Episode 28: Dr. Peter Fitschen- What Is An Adaptive Metabolism?
Episode 27: Q&A- Does "yo-yo" Dieting Damage Your Metabolism? Thoughts on Red Meat, and Beta-Alanine.
Episode 26: Jeff Alberts- Why Balance Is Important For Long Term Progress.
Episode 25: Q&A with Kade Howell- How to Find Your Calories When Starting, Does Intermittent Fasting Work For Fat Loss? Lifting Weights and Fat Loss.
Episode 24: Dr. Melissa Davis- How to Finally Get Sh*t Done
Episode 23: Sneaky Fat Loss Killers, How to NOT Reach Your Goals
Episode 22: Steve Hall - Primer Phase to Build More Muscle Later?
Episode 21: Q&A- How to Enjoy a Night Out and Still Stay on Track, Creatine Myth Busting, Bouncing Back From Surgery.
Episode 20: Jeremiah Bair - Thoughts During A Building Phase
Episode 19: Q &A- Hunger Management Strategies, Pre-Workout Supps, Training During a Mass/Cut.
Episode 18: Danny Lennon- Myths and Misconceptions of Energy Balance (Calories-In/Calories-Out)
Episode 17: How to Transition Out Of A Fat Loss Diet, Working With Calorie/Macro Ranges Instead Of Exact Numbers.
Episode 16: Dr. Mike Israetel - Can Getting Lean Help You Build More Muscle Later?
Episode 15: Q &A- Nutrition Tips to Break Through Your Muscle Building Plateau, Weight Loss Tougher As You Age?, Common Mindset Mistakes Made By Clients.
Episode 14: Martin Refalo- Male and Female Training Differences for Building Muscle.
Episode 13: One Factor That Could Be Causing a Fat Loss Plateau, Eating Habits to Get and Stay Lean.
Episode 12: Jack Rayner- Things He Has Changed His Mind On For Building Muscle.
Episode 11: Q &A- How to Bring Up a Lagging Muscle Group, How Long Should You Be In a Building Phase For?
Episode 10: Kade Howell - Common Mistakes Made by Clients
Episode 9: All Things Building Muscle (Interview On The Howell Fit Perspective Podcast)
Episode 8: Dr. Jose Antonio- All About Protein
Episode 7: Q&A- Ways to Maximize Food Volume, How to Work Around an Injury, How to Build Muscle If You Are Scared of Gaining Weight.
Episode 6: Jason Helmes - Why Tracking Macros/Calories Can Be a Good Skill to Learn.
Episode 5- Q & A: Weekend Eating Strategies to Stay On Track, Building Phases Before Cutting?, Cardio and Muscle Growth.
Episode 4: Manny De La Cruz (Well Built Style) - Fitness and Men's Style
Episode 3: Q&A- Sleep & Calorie Intake, How to Get More Protein, Must Have Equipment for At-Home, Calorie Needs.
Episode 2: Steve Hall - Building Muscle 101
Episode 1: Jeremiah Bair - Body Recomposition