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.

Cycle syncing is often promoted as the key to optimizing your workouts and nutrition, but does it actually work? In this episode, functional medicine dietitian Jillian Greaves breaks down what the science really says about hormones and exercise, why rigid cycle-based plans often backfire, and how to make practical, evidence-based adjustments without overcomplicating things. If you want to learn how to work with your body instead of against it, this is for you.

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.

Frustrated with slow fat loss? The problem isn’t your diet or training—it’s your lack of patience. Most people quit because they expect fast, linear progress instead of trusting the process. In this article, I reveal the four biggest impatience traps, why patience is the most critical fat-loss skill, and five practical strategies to develop it. If you’re tired of yo-yo dieting and want permanent results, this is for you.

Melanie dropped from 24% to 16% body fat while actually gaining muscle and getting stronger. The key? A mix of high-protein nutrition, smart strength training, and an approach that prioritized performance over just aesthetics. Learn how she overcame setbacks, found the perfect balance between discipline and flexibility, and built a body that feels as good as it looks.

“Eat more to lose weight” is a catchy phrase, but it’s not as simple as it sounds. The secret to fat loss isn’t eating more calories—it’s eating smarter. In this episode, I reveal 5 evidence-based ways to increase your food volume while keeping calories in check, so you can lose fat without constant hunger. If you’re tired of restrictive dieting, this is for you.

Think all cardio kills gains? Think again. Sprinting is a game-changer for lifters—it builds explosive power, torches fat, and even improves recovery while keeping your muscle gains intact. In this article, I break down 7 research-backed benefits of sprinting and the exact protocol to implement it without ruining your lifting progress. If you’ve sworn off cardio, this might just change your mind.

If you think lifting heavy will make you bulky, think again. Strength coach Niki Sims and I dive into the biggest misconceptions about muscle gain, why most women are training and eating wrong for long-term health, and the simple shifts that will make you stronger, leaner, and more confident. Don't miss this episode if you're ready to stop fearing food and start training for life.

Most people think muscle burns only 6-9 calories per pound per day. But the reality is, muscle transforms your metabolism through at least 10 mechanisms, making it far more powerful than you think. In this episode, I break down why lifters burn more calories effortlessly, how strength training creates a metabolic furnace, and why building muscle is the best thing you can do for long-term fat loss. Tune in now to learn the truth.

Ever wonder what actually happens to carbs, fats, and protein after you eat them? Understanding the metabolic journey of each macro can help you optimize fat loss, muscle gain, and overall health. In this episode, we break down the truth about macro metabolism, energy balance, and why “a calorie is just a calorie” isn’t the whole story. Tune in to learn how to fuel your body smarter.

If you’ve been tracking macros and training hard but still aren’t seeing results, you might be missing a key piece of the puzzle. In this episode, my client Cassandra shares exactly how she lost 11 pounds of fat while building muscle and still eating carbs—without extreme restrictions. You’ll learn the system that finally got her past the plateau, what mistakes she was making before, and how you can apply the same principles to see real, sustainable results.

You track your HRV, but what do those numbers really mean? In this episode, we break down how HRV reflects your recovery, training, and stress—and why the absolute number doesn’t matter as much as trends. Using resonance theory (yes, the same science that explains why bridges collapse), we’ll show you how to tune your body’s natural rhythms for better performance, stress resilience, and longevity. If you’re tired of guessing what HRV is actually telling you, this one’s for you.

Are those last 5-10 pounds really the problem? Or is your real goal to build muscle, feel stronger, and change your physique? In this episode, I break down a real coaching call where I told my client the exact opposite of what she expected—why gaining weight was actually the right move. If you’ve been stuck in the fat loss cycle but aren’t seeing the changes you want, this episode will help you reframe your approach and finally break through.

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.