Running seems like the obvious way to burn fat, but what if it’s actually making things worse? In this episode, Brad Kearns reveals how chronic cardio might be sabotaging your metabolism—and why walking and sprinting could be the real keys to fat loss and longevity. We break down the science of movement, metabolism, and hormones so you can finally stop spinning your wheels (literally) and start seeing results.

Are you really building muscle, or are you just getting bigger? In this episode, I introduce the Muscle Gain Efficiency (MGE) Score, a system to measure your muscle-building efficiency and identify what's holding back your progress. If you've ever wondered why some bulks are more effective than others, or why your weight is going up but your muscle isn’t, this is the episode you need to hear.

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.

Are low bar squats the only way to build strength and size? Strength coach Andy Baker breaks down why this lift gets so much hype, whether it’s actually necessary, and what to do if it’s causing you more problems than gains. If your elbows, shoulders, or knees are screaming at you every squat session, or if you're wondering whether other variations can work just as well, this episode is for you.

Tired of chasing arbitrary strength standards and feeling like you're not making progress? The real key to strength training isn’t hitting some random number—it’s optimizing your feedback loop for continuous gains. In this episode, I break down how progressive overload works like an engineering control system, why small adjustments matter, and how to train smarter for long-term strength without burning out. Tune in and take your lifting to the next level.

Is there a natural alternative to GLP-1 weight loss drugs hiding in plain sight? Allulose, a rare sugar, has been shown to stimulate GLP-1, reduce blood sugar spikes, and help control appetite—without the side effects of medications. In this episode, I break down the science behind allulose, how it works with metabolism, and whether it could be a game-changer for fat loss, insulin sensitivity, and long-term health.

If your sleep, HRV, or fat loss isn’t where you want it to be, the problem might not be your diet or training—it could be your sleep position. In this episode, Dr. Peter Martone explains why your neck alignment during sleep affects everything from nervous system function to recovery and metabolism. Learn how to fix your sleep position starting tonight to boost HRV, reduce stress, and optimize fat loss.

If stress keeps spiraling out of control, even when your actual stressors haven’t changed, your stress response system might be unstable. In this episode, we break down how stress works like an engineering system and how you can train it for stability. Learn why your brain sometimes overreacts to small stressors, how to interrupt the stress feedback loop, and why lifting weights, walking, and sleep are the ultimate stress stabilizers.

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 been diagnosed with an autoimmune condition or chronic illness, you might feel like you’re constantly chasing symptoms without getting real answers. But research shows that gut health, stress, nutrition, and lifestyle choices play a major role in how your body responds to chronic illness. In this episode, we break down science-backed strategies to manage inflammation, improve resilience, and take control of your health naturally. Listen now to learn how small changes can lead to big results.

Think daily weigh-ins are useless? Think again. While those wild day-to-day scale fluctuations might seem meaningless, tracking your weight daily is the secret to uncovering the real trend in your progress. In this episode, I share the science behind the signal-to-noise ratio and how it transforms not just weight tracking but every aspect of your fitness journey. Don’t let the noise distract you—learn how to find the signal and take control of your results. Click to listen now!

If your fat loss has stalled or your belly fat isn’t budging, it might be time to look beyond protein, fats, and carbs. This episode dives into the hidden “fourth macro” that’s sabotaging your body composition goals: alcohol. Learn why this sneaky culprit does more than just add calories, how it suppresses fat burning and muscle growth, and what you can do to drink smarter without sacrificing your progress. Don’t let your gains go to waste—check out this episode now!

Struggling to balance fitness goals with your relationship? This episode is a game-changer. Licensed counselors EJ and Tarah Kerwin share practical strategies to maintain connection, avoid conflict, and make fitness a team effort. Learn how to align your goals without sacrificing intimacy or emotional connection, and discover the systems you need to make it work long-term. Don’t miss this one—it’s a must-listen for anyone pursuing health and fitness while navigating the complexities of a partnership.

If you’re not seeing the muscle gains you’re aiming for, your recovery might be the missing link. Most people think sleep and rest days are enough, but science shows your body needs seven distinct types of rest to truly recover. From mental and sensory rest to creative and spiritual rest, optimizing your recovery can amplify your results more than training harder ever could. Learn how to build a smarter, data-driven recovery system in this episode.

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.

If you’ve been stuck in a cycle of dieting frustration, it might be time to shift your focus. Falling off track isn’t about a lack of discipline or willpower—it’s about addressing deeper emotional and psychological triggers. This episode explores why food battles are really about safety, belonging, and emotional needs, offering actionable strategies to break free and build a healthier relationship with eating.

Tired of guessing why your fat loss has stalled? In this episode, I reveal the 6-10 Biofeedback Model, a simple system to track and interpret your body’s signals for faster results. Learn how to build a balanced scorecard for fat loss and discover the six core metrics everyone should track—plus advanced tools to personalize your approach. It’s time to stop flying blind and start listening to your body.

Struggling to eat enough calories to gain muscle and weight? Whether you're a hardgainer or just looking to build muscle without feeling stuffed or miserable, this guide provides 12 proven strategies to help you eat more—enjoyably and sustainably. From calorie-dense foods to creative meal timing, discover how to fuel your gains the smart way.

Curious about Tonal and its dynamic resistance system? In this episode, I chat with Troy Taylor to uncover how this innovative home gym stacks up against free weights for building strength and muscle. Learn how Tonal eliminates inertia, adapts to your strength curve, and tracks your progress with AI-powered precision. If you’re into cutting-edge fitness tech, don’t miss this one!

Think walking isn’t enough for fat loss? The 3 million steps challenge for 2025 proves otherwise. In this episode, I share how small, consistent increases in daily movement can transform your metabolism, fat loss, and recovery. Learn why the target of 8,200 steps per day aligns with cutting-edge research and how to build a system that fits your life. Let’s take this challenge together—one step at a time!