A government-funded study on alcohol and cancer was finished, then buried. Meanwhile, mounting evidence shows alcohol raises cancer risk, even at so-called “moderate” levels. In this episode, I unpack what the science already proves, why that information may have been suppressed, and how to protect your health and body composition without pretending you’ll never drink again.

We all say we “trust the science,” but how do we know when science is trustworthy? In this thought-provoking episode, we unpack how research actually works, why even good studies can mislead you, and how to think like an empiricist without falling into cynicism. If you’ve ever wondered whether you can truly trust fitness and nutrition science, this one’s for you.

Most lifters waste hours each week on redundant exercises and inefficient volume. In this episode, Philip reveals seven science-backed ways to cut your training time by nearly half (saving up to 200 hours per year) without losing muscle or strength. Learn how to train smarter, recover faster, and finally enjoy workouts that fit your life.

Reverse dieting sounds smart. Add calories slowly, rebuild your metabolism, avoid fat gain. But research shows it doesn’t work that way. In this episode, you’ll learn why most people’s results come from ending the deficit, not the slow calorie increases, and how to recover your metabolism the right way without wasting months stuck in limbo.

You don’t need to live with knee, back, or shoulder pain to keep lifting. In this episode, Dr. John Rusin explains how to rebuild your body’s “pillar” for stability, avoid the training mistakes that wreck your joints, and develop the resilience to train hard for life.

If you’re eating 1200 calories and getting nowhere, the problem isn’t your willpower. It’s your metabolism adapting to chronic restriction. In this episode, I explain the suppression spiral, why reverse dieting fails, and how to rebuild your metabolism through a structured recovery diet that lets you eat more, feel better, and finally make progress again.

You can respect your body today and still change it. In this article I show how to drop shame, keep high standards, and use a simple dashboard of performance, composition, and health markers to drive real progress. If you want stronger lifts, better cardio fitness, and better labs without the all or nothing trap, start here.

You do not have to choose between size and stamina. This article lays out a simple hybrid plan that keeps strength first, adds smart conditioning, and uses targeted nutrition and recovery so you can build endurance without sacrificing muscle. If you want real fitness without the tradeoffs, start here.

Most lifters think you have to bulk to build muscle. In this episode, I show you why that’s not true—and how “aggressive maintenance” lets you gain lean muscle while staying shredded. Learn the science behind muscle growth at maintenance, how to engineer your nutrition and training for efficiency, and why this system works better for busy lifters who want to look strong year-round.

Tired of being told a gadget will fix your recovery and finally unlock your gains? In this episode’s article, I rank 13 of the most overhyped fitness and recovery hacks from least to most overhyped, explain what they really do, when they make sense, and when they are just burning cash. If you want results without wasting money, start here and put your effort into the few things that consistently move the needle.

Doing everything right but still gaining midsection fat and sleeping worse? Menopause changes how your body handles energy, appetite, muscle, and fat. Hormone specialist Karen Martel reveals the menopause “metabolic storm,” the critical window for HRT, and simple steps to protect muscle and curb visceral fat.

Personalized health is not a shopping spree. Scan the few big influences on your goal, change one thing on the most likely branch, and spend on clarity only when you are stuck. That is how simple habits outcompete wellness theater.

Still carrying belly fat despite eating less and doing more crunches? The real issue is not calories or ab workouts but seven root causes that shift fat to your midsection, from stress and poor sleep to hormones, insulin resistance, inactivity, muscle loss, and alcohol. Learn what drives yours and use targeted fixes so your waist finally responds.

Getting lean after 40 isn’t about grinding harder or cutting carbs to the floor—it’s about fueling the work. In this episode I break down how targeted pre- and post-workout carbs, smart macro balance, progressive overload, and a calmer mindset turn “dieting” into an upward spiral of better training, better recovery, and easier leanness. If you’ve been low-carb, fasted, and frustrated, this is the blueprint to feel and look your best—without white-knuckling your way there.

You do not need more willpower to break a plateau. You need the one fix that unlocks your entire system. In this episode I show how performance bloodwork reveals the true bottleneck behind slow fat loss or stalled muscle gain, why “normal” lab ranges are not enough, and how to use impact scoring to choose the single change that moves multiple markers at once. If you want steady results on higher calories with better energy, this is your playbook.

If you keep cutting calories and adding cardio but the scale does not budge, you are solving the wrong problem. Recovery is the hidden driver that keeps hunger in check, training sharp, and metabolism higher so you can lose fat on more food with better energy. In this episode, I break down how sleep, stress, and smart rest days create an upward spiral of performance and adherence, plus a simple checklist to start recovering like an athlete and finally see consistent fat loss.

Losing 340 pounds without surgery might sound impossible, but Jamie Selzler did exactly that using GLP-1 medication, walking, and lifting weights. His story proves that obesity is a disease that can be treated, but lasting results come from building discipline, protecting muscle, and shifting your mindset to keep promises to yourself. Whether you have 20 pounds or 200 to lose, you’ll take away simple, practical rules for sustainable change.

If you have dialed in your nutrition and training but still feel groggy, the missing link could be sleep. In this episode, I break down three system-level fixes: shifting your training schedule, upgrading your bedding materials, and cutting out weekend sleep-ins. These simple changes can transform recovery, fat loss, and energy without relying on another quick hack.

Most people get cardio backwards. They grind through HIIT classes or endless treadmill sessions, then wonder why they are exhausted and not losing fat. The Adaptive Cardio Pyramid flips the script. Start with walking and low-level movement, add activities you enjoy, and finish with short, precise conditioning only if you need it. In this episode, I break down how to build a cardio plan that saves time, protects muscle, and accelerates fat loss without the burnout.

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.