Losing weight is not the real challenge. Keeping it off without becoming a smaller, weaker version of yourself is where the real work begins. This episode explores why the scale is a terrible measure of success, why most people regain fat instead of building strength, and the critical skills that turn temporary weight loss into lifelong transformation.

Still using soreness to judge your training. DOMS signals novelty, not progress. In this episode I break down what soreness really means, why it often misleads lifters, and the metrics that actually predict gains, including strength progression, effective volume, proximity to failure, and recovery quality. Shift from pain focused to performance focused and watch your results compound.

Tracking works when it is easy. In this episode, I share 7 MacroFactor workflows that cut logging to minutes a day, from copy and paste days to recipes from your timeline, grouped foods for complex meals, label scanning when barcodes fail, and the Nutrition Overview that drives smarter weekly adjustments. You will finally have a system that keeps you consistent without feeling chained to an app.

Most women wait until symptoms hit to think about menopause, but the real preparation begins in your 30s. Build muscle, learn your hormone patterns, steady your sleep and stress, and get baseline labs so you can compare against your own normal. With a few smart habits and a simple training and nutrition framework, you can set yourself up to thrive rather than just get through the transition.

Ed Coan set 71 world records and became the lightest man ever to total over 2,400 pounds, but what made him the GOAT of powerlifting goes beyond numbers. In this episode, I share 3 timeless principles behind his training that modern lifters can still use to build legendary strength.

Is 800 calories a day unsafe? The real answer is not as simple as social media makes it out to be. In this episode, I explain why there is no universal “too low” number, how very low-calorie diets can sometimes be effective under the right conditions, and what trade-offs you need to weigh when choosing your own deficit. If you want to know whether an aggressive calorie target makes sense for you, this conversation will give you the framework.

Most people think you need an expensive DEXA scan to measure fat, muscle, and health risks, but new tech shows your smartphone can do nearly the same job. In this episode, we explore how accurate phone-based body comp tracking really is, why fat distribution may matter more than body fat percentage, and how metrics like the Android-Gynoid ratio and HRV can change the way you approach your physique goals.

Most lifters track scale weight, body fat, or progress photos, but none of those reveal how much muscle you actually have. In this episode, I introduce you to Fat-Free Mass Index (FFMI), the simple yet powerful metric that shows your true muscular development and helps you decide whether to cut, bulk, or maintain.

Belly fat during menopause is not just aging. It is a predictable shift in how your body stores fat. The good news is that new research shows you can slow, prevent, and even reverse it. In this episode, I break down the science behind menopause belly and share 5 proven strategies to reclaim your body composition and health.

Can your DNA really predict how fast you’ll build muscle or lose fat? In this episode, we cut through the hype and explore what genetic testing can (and can’t) tell you about training, nutrition, and health. You’ll learn how to separate marketing myths from actionable insights, why lifestyle still matters most, and how to use your genetic data the right way.

If you are tired of guessing your daily calorie needs, it is time to ditch the gadgets and formulas that keep giving you the wrong answers. In this episode, I reveal the simple, science-backed method to measure your metabolism accurately, using nothing but your own data… so you can finally take the guesswork out of your nutrition.

You have probably heard that you must be in a calorie deficit to lose fat, but the truth is you can lose fat and build muscle at the same time. In this episode, I break down how body recomposition works, who can achieve it, the key training and nutrition strategies that make it possible, and why the scale often hides your real progress.

For most of human history, women were stronger than you have been led to believe, often matching the power of today’s elite athletes. In this episode, you will learn why the thin ideal is a recent invention, how midlife can be the best time to build muscle, and the practical training and nutrition strategies to reclaim the strength that is your birthright.

In the 1920s, calorie counting was invented, cigarettes were sold as diet aids, and some people tried to lose weight by swallowing tapeworm eggs. In this episode, I take you back a century to reveal the bizarre, dangerous, and sometimes surprisingly familiar roots of modern diet culture, and what lessons we can take from history to avoid falling for the same mistakes today.

Most people think about protein, carbs, and workouts, but rarely about the pan they cook on or the container storing their leftovers. In this episode, I break down the real science behind microplastics, PFAS, and plasticizers in your kitchen, separating fear-based claims from practical steps. You will learn the easiest swaps to cut down on unnecessary exposure without obsessing over every utensil or container.

If you are taking a GLP 1 medication and worried that nausea, fatigue or gut issues will force you to sacrifice muscle, this article lays out practical, research-backed steps to manage side effects, keep protein intake on point, and stay consistent with your workouts.

What if your training actually made you stronger without leaving you wrecked? In this episode, I walk through my new 5-day powerbuilding program, RESOLUTE. This is a structured, evidence-based template designed to help you gain size, build strength, and recover like a human. If you’ve ever felt stuck between pushing hard and burning out, this is your roadmap to training with purpose and progress.

Can you lose fat eating Pop-Tarts? Yes. Should you? Maybe not. This episode breaks down the false choice between clean eating and the all-junk-food diet. You'll learn why both extremes fail in the real world, and how to build a flexible, sustainable system that actually works. No food guilt. No rigid rules. Just a clear framework to help you stop moralizing food and start making real progress.

Fat loss has become a battleground of envy and judgment, but it doesn’t have to be. In this episode I break down the psychology behind Ozempic envy, microdosing GLP‑1s, and why sustainable results come from engineering a system that works for you, not keeping score against anyone else.

Trying to lose fat after a bulk? Wondering if you're walking too much? Feeling exhausted from dieting but afraid to take a break? In this special Q&A episode, Brandon DaCruz and I tackle 5 body comp questions that reveal what really matters for preserving muscle, optimizing fat loss, and avoiding burnout. Whether you're over 40 or just want to train smarter, this one’s packed with strategy, nuance, and practical answers to level up your results.