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.

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.

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.

Is it shallow to want visible abs or defined arms? Not at all. In this episode, I explain why pursuing a lean, muscular physique is aligned with better health, stronger mental resilience, and a longer life—and how to do it without wrecking your hormones or sanity. If you’ve ever felt guilty about wanting to look better, this is the perspective shift you need.

You’ve been chasing the perfect fat loss plan—but real life keeps throwing you off. In this episode, I share an engineering concept that explains why rigid dieting fails, and how embracing “blue line thinking” will finally help you lose fat without starting over every Monday.

Think your metabolism is doomed after 40? The truth is, it probably hasn’t slowed at all—and you can reverse what feels like decline with a few powerful, evidence-backed strategies. In this episode, I unpack the biggest myth about aging and metabolism and show you exactly how to fight back with science, not guesswork.

If you're logging every bite but seeing zero progress, it's probably not your fault. Most calorie tracking apps rely on static formulas, completely ignoring how your metabolism actually works. Your body isn't a machine—it's dynamic, adapting daily to your calorie intake, activity levels, stress, sleep, and more. Discover the critical flaw holding you back and the smarter way to track your nutrition that finally delivers real fat loss and muscle-building results.

Strength and muscle growth follow different but complementary pathways. If you want to build both, you need to understand how to balance heavy, low-rep training with moderate to high-rep volume work. In this article, I break down the science behind strength and hypertrophy, explain the 65% rule, and show you how to train for both without spinning your wheels.

Bulking plateaus aren’t just about eating more food. Your body fights back, cranking up its metabolism and burning through your surplus, sometimes without you even realizing it. In this episode, I break down the hidden ways your body resists weight gain, why your maintenance calories can skyrocket, and exactly how to push through when the scale refuses to move. If you’re in a gaining phase and feel like you’re stuck spinning your wheels, this is the episode you need to hear.

After 40, fat loss, muscle maintenance, and hormones become a whole different game. Should you lift weights, take HRT, or both to manage body composition? In this episode, we break down the science of strength training’s impact on hormones, whether it can replace HRT, and how to optimize your body for muscle growth and fat loss. If you’re navigating menopause, testosterone decline, or metabolic shifts, this is for you.

If you’ve tried cutting calories, fasting, or eliminating entire food groups to lose weight, you might be sabotaging your results. Most crash diets trigger a cascade of physiological and psychological effects that make long-term fat loss nearly impossible. This episode explores why these extreme approaches fail and offers science-based strategies to help you lose fat, preserve muscle, and sustain your results.

Tired of jumping between fitness phases without results? In this episode, I share a 12-month blueprint for 2025 that strategically alternates between fat loss, muscle building, and maintenance to help you build your best physique yet. Learn how to align your goals with your body’s natural rhythms and create a sustainable plan for lasting success. Don’t leave your results to chance—get the roadmap you need to transform your physique this year!

Think you need to keep cutting calories to get lean? Think again. In this episode, we uncover the surprising fat-loss strategy that starts with strategic weight gain. Learn how to escape the cycle of endless dieting, build muscle, and finally achieve a leaner, stronger physique.

Intermittent fasting gets a lot of hype, but are the claims really backed by science? In this episode, I break down 10 pervasive myths about fasting, reveal what truly drives fat loss and metabolic health, and share actionable tips to help you achieve results without restrictive eating windows. If you’ve ever wondered if fasting is right for you, this one’s a must-listen!

Think you need to gain weight super slowly to build muscle without getting fat? New research suggests we've been too conservative. Recent studies show you can gain muscle faster than previously thought – without the dreaded fat gain we all fear. I've completely updated my recommendations based on this game-changing evidence, and it might revolutionize how you approach building your dream physique. Find out the new optimal rates of gain and why being too conservative might actually be holding back your progress.

Are you tired of cutting calories to stay lean? Are you wondering how some people eat more while staying fit?Philip shares simple, effective ways to help you burn an extra 500-1,000 calories daily—all through sustainable lifestyle tweaks. Learn how to fire up your metabolism, feel more energized, and efficiently work towards your fitness goals. Philip breaks down four key areas that increase calorie burn. He’ll guide you through small, realistic steps like adding more protein, moving more throughout the day, and building steady habits that make a big difference over time.

Do you ever wonder why that stubborn belly fat won’t budge, even with a solid diet and workout routine? Are you in your 40s, 50s, or beyond and noticing changes in your midsection that weren't there before? Philip reveals the real reasons behind midlife belly fat—and it’s more than just calories in versus calories out. Get ready to dive deep into the science of belly fat, and walk away with actionable strategies to take control of your health and physique without the typical advice that doesn’t work.

What if you could get FASTER results with your physique development by spending most of your time on something very few people put much energy into? What if spending less time goal-setting, researching, planning, and designing your training and nutrition routine could actually lead to BETTER results? Discover how focusing 70% of your time on THIS can lead to faster and more sustainable progress. We'll explain why traditional approaches often fall short and what to do instead, inspired by engineers who design complex systems.