You’re not stuck because you’re old or genetically cursed. You’re stuck because no one taught you what comes after linear progression. In this episode, we break down exactly what to do when your strength gains stall and how to keep getting stronger for life without burning out, program-hopping, or quitting too soon.

Is fiber really just about digestion, or is it the missing link between your gut, hormones, muscle growth, and metabolism? In this episode, I cut through the noise from the carnivore community and look at what the evidence actually says about fiber’s role in performance and long-term health. If you're serious about your physique goals, this might change how you think about those carbs and veggies on your plate.

Spot reduction might not work the way you think, but there is a way to finally lean out those stubborn fat areas. In this episode, I break down the real science behind visible definition, why some areas hold on to fat longer, and what it actually takes to create lasting change.

Not all protein bars are created equal, and not all of them support your training goals. In this episode, I break down how to choose a bar that works for your nutrition plan, whether you're chasing gains, convenience, or just a better-tasting snack.

We’ve all heard about the Blue Zones—those magical places where people supposedly live past 100 thanks to their plant-based diets and perfect lifestyles. But what if most of it isn’t true? In this episode, I unpack the faulty data, the cherry-picked claims, and the myths behind so-called longevity diets, giving you a realistic framework for what actually works. If you’re tired of wellness buzzwords and want real, sustainable ways to stay strong, healthy, and sharp as you age, this one’s for you.

Think you’re too old to build muscle? Beth is 68 with a shoulder injury and just completed a lean bulk that added muscle, increased strength, and boosted her metabolism. This episode breaks down exactly how she did it and why muscle growth after 60 is not only possible—it’s powerful.

Do you feel guilty for eating “bad” foods, even when you’re doing everything else right? In this episode, I explore the real cost of food guilt, the diet rules we need to unlearn, and how to enjoy food again without sabotaging your goals. If you’ve ever been stuck in a clean-eating spiral or judged yourself for wanting dessert, this conversation will help you trust your body, reframe your mindset, and finally feel free around food.

Most people confuse burning fat during a workout with actually losing body fat. But the two are not the same, and chasing "fat-burning mode" could be the very thing holding you back. In this episode, I break down the difference between fat oxidation and fat loss, and why your body composition depends more on energy balance than on whether you train fasted or eat carbs. This one’s a mindset shift you don’t want to miss.

Most diets fail because they miss the point: losing weight isn’t the same as losing fat. In this episode, I break down my 3+3 Model of Optimal Fat Loss, a practical and science-backed framework to preserve muscle, maintain energy, and make fat loss sustainable. You’ll walk away knowing exactly what to prioritize and what to ignore, so you stop spinning your wheels and finally get results that stick.

You train hard, eat clean, and optimize everything—except alcohol. This episode reveals how even “moderate” drinking destroys sleep, fat loss, and hormones, and why high performers stay stuck. James Swanwick breaks down the neuroscience of habit change and a practical, positive method to finally go alcohol-free and get lean.

Most diets treat every day the same, but what if shifting your calories just on the weekend could help preserve more muscle and minimize metabolic slowdown—without affecting fat loss? This episode reveals the research-backed Weekend Diet strategy that shows you how to do just that. If you want better results while lifting and losing fat, don’t miss this one.

If you're a woman over 40 who's doing “everything right” and still not losing fat, this conversation breaks down exactly why that’s happening. We dig into how perimenopause changes your physiology, why eat less move more often backfires, and what to do instead. From strength training and smarter carbs to blood sugar, sleep, and stress, this is one of the most important conversations I’ve had for women in midlife.

I used to believe carbs were evil—until I realized the real problem wasn’t food. It was fear. This is the story of how I escaped the low-carb trap, reclaimed my energy and strength, and built a better relationship with food. If you’re stuck in the keto/paleo mindset but secretly want more flexibility (and results), this episode is for you.

You might think your fat loss is stalling because of willpower or missing a macro—but what if the real issue is something smaller, hiding in plain sight? In this episode, I reveal the engineering concept of the “critical path” and how a single shift in my daily steps stalled my metabolism. Learn how to find your own hidden roadblock and break through your plateau—without eating less or training more.

Think your “bad back” means strength training is off limits? In this episode, I explain why avoiding lifting might be the very thing keeping your back weak, unstable, and prone to injury. Learn how to safely build a strong, pain-free back in midlife and beyond—starting exactly where you are.

She lost 100 pounds and is now building muscle in her 40s during perimenopause. In this episode, Cynthia shares the exact training and nutrition strategies that helped her transform her body—without extreme dieting, endless cardio, or falling for hormone myths. If you're over 40 and want to build a leaner, stronger body that lasts, this one is for you.

Dealing with nagging injuries or limited mobility? That doesn’t mean your gains are over—it means it’s time to train smarter. In this episode, I share six powerful principles for building muscle despite pain or physical limitations. You’ll learn how to modify movements without losing progress, how to use constraints to your advantage, and why redefining what “progress” means might be the key to unlocking long-term success.

Ever feel like you're emotionally eating and you know it, but can’t seem to stop? Learn how using data—like hunger cues, training recovery, and meal timing—can actually reduce emotional eating by giving you structure, insight, and a simple system to follow. It's not about being perfect with tracking; it’s about knowing what to track, why, and what to do with it.

Chasing the “fitness look” and chasing real health aren’t always the same thing. But what if you could build a strong, lean body and support your health and longevity—without the extremes? In this episode, we break down the simple, sustainable strategies that make both possible. Listen in if you want strength, energy, and vitality for life.

Not sure whether to cut, build, or stay where you are? In this episode, you’ll hear a real-time strategy session with a listener who’s already lean, already training—but wants more clarity. We break down the nuances of aggressive maintenance, lean gains, and how training intensity can unlock your next level. If you’re stuck between phases, this might be your breakthrough.