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.

Most people think fat loss starts with eating less—but that’s exactly what’s keeping you stuck. In this episode, I reveal why building muscle first is the key to unlocking effortless fat loss. We break down how muscle drives metabolism, regulates hunger, and gives you more dietary flexibility—making it the single most powerful tool for body recomposition and long-term success.

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.

If your energy is crashing, workouts feel flat, or fat loss has stalled, your low-carb diet might be the problem—not the solution. In this episode, I unpack how low-carb eating can spike cortisol, suppress your thyroid, and slow your metabolism, and I show you how to eat carbs strategically to reignite fat loss and performance without losing control.

Hate the idea of bulking? Tired of cutting? You might not need either. In this episode, I break down the strategy of body recomposition at maintenance—how to build muscle, lose fat, and look like you lift without gaining or losing weight. Jeff Hoehn joins me to explore who this approach works best for and what it really takes to make it work.

If you're using Ozempic, Wegovy, or Mounjaro—or even just thinking about it—listen to this first. In this episode, I break down the real risk of muscle loss on GLP-1 medications and share exactly how to preserve muscle, avoid rebound weight gain, and make these drugs work with your training and nutrition, not against them.

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.

If fat loss feels brutally slow even though you're doing everything right, your metabolism might genuinely be lower than average. In this episode, I share eight strategic ways to work with your physiology instead of fighting it—so you can see real results without starving or grinding through endless cardio.

If emotional eating feels like a battle you keep losing, maybe it's time to stop fighting and start understanding. In this episode, we unpack the hidden psychological triggers making you eat when you’re not hungry and why it's not about willpower at all. Hear the raw truth, real solutions, and how to break free from food guilt for good.

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.

Tired of wading through endless fitness myths and misinformation? In a rapid-fire special, we tackled 30 of your most pressing training, nutrition, and supplementation questions with brutal efficiency. Discover if creatine is safe, whether Instagram physiques are realistic, how carbs really impact your gains, and why lifting heavier isn’t the only path to muscle growth. Dive into these actionable insights and stop guessing about what works—start achieving your goals today.

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.