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.

Ronnie Coleman built his legacy through simple lifts, relentless consistency, and a true love for training. In this episode I explore how his approach shaped modern lifting and how you can use those same principles to build strength and longevity in your own life.

Most people think fat loss and muscle gain come down to calories and workouts, but your liver could be the hidden bottleneck. Learn how liver health drives thyroid conversion, nutrient processing, and hormone balance, why dysfunction can stall your results, and what practical steps you can take to support your liver and unlock better body composition.

Most lifters either skip their warmup or spend way too long on it. In this episode, I show you how to build a simple, effective warmup that primes your nervous system, protects your joints, and sets you up to hit big lifts without wasting time or risking injury.

Most people still think losing weight is about willpower, eating less, and moving more. In this episode I reveal when science finally caught up to reality, why your body fights back during dieting, and the three strategies that actually work to help you lose fat and keep it off for good.

You do not have to jump into intimidating lifts to protect your bones and muscles. In this episode we break down why the advice to “just lift heavy” is incomplete, how to start with simple bodyweight training, and the minimum effective dose that actually works for women over 40. If you want a smarter, safer way to fight bone loss and build strength, this one’s for you.

Still stuck in the gym but not seeing muscle gains? In this episode, I break down the 12 rules of training volume that actually work so you can train smarter, avoid wasted sets, and finally grow. Whether you're doing too little or too much, this will help you dial in the sweet spot.

If you've been told to cut carbs to fix prediabetes, you're focused on the wrong problem. This episode reveals why insulin resistance is really a muscle issue, not a carb issue… and how to reverse it with strength training, strategic carbs, and better recovery.

If you’re obsessing over organic labels, grass-fed claims, or avoiding GMOs like the plague, this episode is for you. You’ll learn which food labels actually mean something, which ones are just clever marketing, and how to eat for performance and health without wasting your money or stressing out in the grocery aisle.

You already know how to count calories and follow a plan, but if fat loss still feels like a grind, this episode explains why. Discover how the PERMA framework from positive psychology can help you stop fighting yourself and finally build a system that feels good to follow… and actually sticks.

What if you could throw out all the confusing diet advice and follow just seven simple, science-backed principles that have stood the test of time? In this episode, I walk you through seven truths from 70 years of fat loss research. If you want sustainable results without the chaos, this is your roadmap.

If you’re avoiding carbs, afraid of blood sugar spikes, or confused about insulin and fat loss, this episode will flip your assumptions. Ben Tzeel, a strength coach and type 1 diabetic of 25 years, breaks down what really matters for blood sugar, muscle growth, and fat loss—whether you have diabetes or not. You'll walk away with practical strategies for using carbs, training, and even GLP-1 meds effectively while living a less restrictive, more energized life.

Your workout might only take an hour, but what you do the rest of the day could be holding you back. In this episode, I break down a simple walking habit that can increase your muscle-building response by nearly 50%, backed by hard research and practical “steps” anyone can use.

You can build muscle, reshape your body, and still feel out of place in your own skin. In this live coaching call, we unpack what happens after a bulk, why fat loss feels harder with a slow metabolism, and how to reset your strategy so it actually matches your body’s needs.

Tired of grinding harder and getting nowhere? In this episode, we reveal how energy (not time) is your most valuable asset for fat loss, muscle gain, and career performance. You’ll learn how to train less but more effectively, how to eat pizza and still get shredded, and why treating your workouts and recovery like an investment pays off in every area of life. If you want to burn fat without burning out, this one is for you.

Think calories are just made-up numbers? In this episode, I unpack one of the most common myths in fitness, that calories don’t matter, and show you why this measurement is one of the most powerful tools we have for fat loss, muscle gain, and metabolic health. If you’ve ever been confused about energy balance, this will clear things up once and for all.

Ever feel like your lifts aren't “good enough” compared to everyone else in the gym? In this episode, I break down why that mindset is holding you back from real progress, and how to fix it. You’ll learn how to stop tying your worth to your numbers, how to find joy in training again, and why your strength journey is yours alone. This one will change the way you see the gym.

If you’re stuck waiting for motivation to start your workout or get back on track, this episode is your wake-up call. You’ll learn why motivation isn’t just unreliable, it’s often the reason you feel stuck. We’ll show you how to build real momentum using discipline, simple daily actions, and plans that work on your worst day, not just your best. This mindset shift is what turns goals into habits that stick.

If you think inflammation comes from gluten, seed oils, or sugar, think again. In this episode, I break down what really causes chronic inflammation and how to reduce it by changing the five most impactful lifestyle factors. You’ll see why cutting out foods is the wrong approach and what to focus on instead if you actually want to feel and perform better.

Perimenopause and menopause don’t have to mean weight gain, muscle loss, or frustration with your body. In this episode, I break down the five most effective strategies that actually work for fat loss during this transition, based on evidence and real-world experience (not gimmicks or fear).