This topic may not seem exciting, but it could be the critical missing ingredient to your nutrition and recovery, whether everything else is dialed in or not. I’m talking about sleep: too little sleep, low quality sleep, irregular sleep, and poor sleep habits. Here are 25 ways to improve sleep.

Last year, I went under the knife for a microdiscectomy, a type of minimally invasive spine surgery where a portion of a herniated disc is removed using microsurgical tools. In this episode, I share my story of what happened, how I dealt with low back pain in the context of health and fitness, the surgery and recovery process, and lessons I learned along the way. 

In this episode, we cover how to maximize your lifting sessions regardless of where you train so you can get the most out of your workout without it taking forever, while also producing the results you want.

As a follow-up to the last episode on losing weight without losing muscle, I want to address the frustration many of us have experienced with either not being able to lose weight or hitting a plateau, usually in the form of scale weight no longer going down.

Today we’re tackling the “losing fat” part of getting lean. If you’re a late novice or intermediate lifter who has spent time in a building phase and is ready to “lean out” through a fat-loss phase, this episode is for you.

Today I want to talk about a refreshingly sustainable, enjoyable approach to getting lean by gaining weight! This episode is all about the benefits of using a nice, long building phase to develop muscle, increase your metabolism, and set yourself up for a much easier dieting phase later on.

After going through the process myself and talking with hundreds of other lifters, I wanted to share some thoughts to help you keep making progress and avoid some common pitfalls that could derail you.

I go over 7 “big priorities” for strength and fitness that, if you can do these at least 80% of the time, will help you accomplish your goals.

I share some helpful and sometimes counterintuitive things I’ve learned over the last year about fitness and nutrition that either changed my mind or were completely new to me. I hope you’ll learn something new that will help you continue to remain skeptical, ask questions, and become even more informed on your journey to greater strength, better health, and long-term consistency.

Building your own home gym can be a huge factor in developing good habits and consistency with your workout routine. It saves a ton of time, you can choose exactly the equipment you need, you can control the entire experience, and you can be more flexible with your training schedule. It’s a simple but highly effective step you can take to eliminate excuses and keep making progress.

I had the pleasure of being on another podcast called Finding Your Strength Radio Powered by Romeo Athletics, where I was interviewed by Andrew Romeo. He asked me a ton of great questions about my journey to fitness, how I got into lifting and strength training, different movements and programming, my recent bulk and cut, body recomposition, sustainable nutrition, and other random topics like metabolism, walking, and even the similarities between music and lifting.

We wrap up our foundational series by diving into some practical strategies, tools, and life hacks to set your fitness and nutrition habits on autopilot.

This is the DIET and NUTRITION episode, one of my favorite topics. Although this IS a podcast focused on lifting and getting strong, what you eat—and more importantly, HOW MUCH you eat—plays a huge role in your ability to lose fat (while preserving muscle) or gain muscle (while limiting fat gain).

What if there is one attribute above all others that permeates all attributes of fitness—that if you just focus on this attribute for a while as your top priority, it will translate to improvements in all others? Today’s episode is all about the “S” word—STRENGTH. What is it, why is it important, and how to get it.

What if there is one attribute above all others that permeates all attributes of fitness—that if you just focus on this attribute for a while as your top priority, it will translate to improvements in all others? Today’s episode is all about the “S” word—STRENGTH. What is it, why is it important, and how to get it.

This is the episode where we lay out our fitness philosophy and give you steps to take action right away. We cover basic terms, requirements for an effective strength training program, proper form and technique, and choosing the right program.