Blood flow restriction (BFR) training offers a unique edge for building muscle, improving recovery, and protecting your joints—all while using lighter weights. This guide covers everything you need to know to get started, from choosing the right equipment to programming BFR effectively and avoiding common mistakes. Whether you're adding BFR as a finisher, using it during a deload, or working around joint pain, this approach can complement your heavy lifting and help you reach your physique goals. Learn how to make BFR work for you.

Are nagging injuries and joint pain holding back your progress in the gym? Are you concerned about lifting as you get older, or simply want to stay strong for life? Philip connects with Dr. Jordan Feigenbaum, a seasoned powerlifter, coach, and physician. Together, they tackle the reality of aging and training, providing practical strategies to help you build a resilient body that can stand the test of time. Whether you're new to lifting or an experienced lifter facing setbacks, this conversation will equip you with the tools and confidence to train intelligently for years to come.

Is that scoop of protein powder helping you build muscle, or is it just being wasted and turned into sugar and fat? Today, we're using the engineering concept of Input-Output Systems to bust this common protein myth and help you make informed decisions about your protein intake and supplements like whey and pea/rice powder.

Are you tired of cutting calories to stay lean? Are you wondering how some people eat more while staying fit?Philip shares simple, effective ways to help you burn an extra 500-1,000 calories daily—all through sustainable lifestyle tweaks. Learn how to fire up your metabolism, feel more energized, and efficiently work towards your fitness goals. Philip breaks down four key areas that increase calorie burn. He’ll guide you through small, realistic steps like adding more protein, moving more throughout the day, and building steady habits that make a big difference over time.

Are you an experienced lifter looking for new ways to boost muscle growth, improve recovery, and stay injury-free? Have you heard about blood flow restriction (BFR) training but aren’t sure how it can fit into your routine? Philip welcomes Nick Colosi to break down how BFR can enhance muscle growth, speed up recovery, and take the strain off your joints—without sacrificing intensity. Nick explains the science behind BFR and shares real-world success stories from elite athletes like LeBron James and the USA Olympic weightlifting team, all of whom have used BFR to stay at the top of their game.

Are you constantly "falling off track" with your fitness or fat loss goals? Life has a way of throwing curveballs at our carefully laid plans. Illness, work stress, family emergencies, or unexpected travel can derail even the most dedicated among us. But what if you could create a fitness and nutrition approach that adapts to life's chaos instead of crumbling under it? You'll learn why traditional "perfect" plans often fail in the face of real-life challenges and how the engineering concept of Risk Management can help you build flexibility and resilience into your routine.

Have you ever wondered why crash diets seem to backfire, leaving you worse off than before? Do crash diets seem to set you up for failure instead of long-term success? What if there’s a smarter, healthier way to achieve sustainable fat loss?

Philip explores the truth behind metabolic adaptation and the science of extreme weight loss, as seen on The Biggest Loser. Discover why crash diets cause more harm than good, leading to muscle loss, hormonal imbalances, and a slowed metabolism that makes fat loss even harder. More importantly, Philip shares a sustainable approach to fat loss that prioritizes health and performance without punishing your body.

Have your muscle gains stalled? Do you struggle to build muscle as fast as others despite your best efforts in the gym? Philip connects with anatomy expert Justin Cottle to dive deep into the cellular world of muscle hypertrophy. You'll learn why some people build muscle faster, what happens inside your muscles as they adapt to strength training, and how understanding these processes can unlock your muscle-building potential. If you want to go beyond the surface level and truly understand how to build muscle efficiently, this is for you.

"You don't need to restrict your diet to lose fat." How many times have you heard that? Yet you're still not seeing results. Here's the truth: some level of restriction in your diet isn't just helpful – it's essential for achieving your fat loss goals. But it's not about cutting out entire food groups or following a rigid meal plan. Learn how the engineering concept of Design of Experiments (DOE) reveals why smart restrictions actually work better for sustainable fat loss. You'll discover how to create a flexible, effective nutrition plan without feeling deprived or overwhelmed. Rethink everything you know about dietary restrictions and learn how to engineer your perfect fat loss strategy.

Are you having trouble staying motivated with your fitness goals? Do you start strong, only to lose momentum after a few weeks? Are you wondering why discipline and willpower never seem to be enough? Philip dives into the psychology of motivation and the hidden forces that drive our behaviors. You’ll learn why relying on willpower isn’t a sustainable strategy and discover seven types of motivation to help you stay on track long-term.

Are you over 40 and frustrated by slow progress in your fitness journey? Do you find it harder to build muscle, lose fat, or maintain energy levels like you used to? Do you need help creating a sustainable plan for health and longevity? Philip sits down with fitness expert Allan Misner, host of the 40+ Fitness Podcast and author of The Wellness Roadmap, to break down the five key stages of fitness transformation after 40. Learn how to stop wasting time on ineffective workouts and diets and build a clear path toward lifelong health and success.

Are you training for the wrong outcome? Are you working hard, going to the gym, but things aren't quite lining up for your physique and body composition goals? Imagine a fitness plan where every effort counts, and nothing is wasted. Learn how the Critical Path Method (CPM) explains why bodybuilders and marathon runners have such contrasting approaches and how you can determine where on that spectrum YOUR goals are so you can save time and be more efficient with your fitness.

Is your metabolism holding you back from achieving your fitness goals? Do you ever wonder why your progress slows down despite your best efforts? Why do some people seem to burn more calories than others, even at rest? Philip uncovers 7 surprising facts about your basal metabolic rate (BMR) that will completely change how you think about fat loss, energy, and fitness. You'll discover how factors like body composition, organ size, and even athletic habits play a huge role in your metabolism. From the truth about aging and its impact on BMR to debunking myths about metabolic adaptation, you'll learn practical insights to help you work with your body's natural processes and achieve better results.

Do you feel trapped by obsessive dieting and constantly analyzing your body? Are you sacrificing your mental health in the pursuit of fitness goals? What if you could build an aesthetic physique without losing your peace of mind? Philip takes us to the intersection of fitness and mental health with IFBB bikini pro and mental health advocate Laurin Conlin. They discuss how to break free from obsessive behaviors and anxiety around food and exercise, especially in the highly competitive world of physique sports. Laurin shares her journey and the mental costs of chasing the perfect body, offering practical strategies for overcoming food-related anxiety and adopting a more flexible, mentally healthy approach to fitness.

Are you neglecting a crucial energy system in your workouts Discover how the engineering concept of Power Systems can be applied to your training (building strength and muscle as well as cardio and endurance) and how to make the most out of the sources of energy within your own body. This episode reveals why training all three of your body's energy pathways is necessary if you want to break through plateaus and build more strength, stamina, and overall fitness. Learn how to design workouts (and program your week) to tap into each system efficiently for improved performance and faster results. 

Do you find yourself torn between low-carb diets and pro-carb philosophies? Are you frustrated by conflicting advice about carbs and wondering what’s right for your body? Should you follow keto, paleo, or maybe a high-carb approach? Philip dives into the great carbohydrate debate and breaks down why carbs aren’t the enemy—or the magic cure—when it comes to your health and physique. He explores the truth behind the carb confusion, reveals why extreme approaches miss the bigger picture, and shares how you can build a sustainable, personalized nutrition strategy that fits your unique goals. Learn how to cut through the noise of diet trends, embrace the fundamentals, and take control of your eating habits without stress or anxiety.

Are you a busy parent struggling to stay fit while juggling school runs, work, and family? Do you wonder if it's possible to reclaim your pre-kids fitness? How can you balance your health goals with parenthood? Philip chats with returning guest Bryan Boorstein, founder of Evolve Training Systems and Paragon Training Methods. Bryan,  a fitness coach with 25+ years of experience and a parent himself, shares how busy parents can maintain and surpass their fitness goals.

Struggling to stick to your fat loss meal plan? Or any nutrition plan? Learn how the engineering concept of Kaizen – continuous improvement through small changes – can revolutionize your approach to nutrition and fat loss. To celebrate National Cooking Day (September 25), this episode challenges you to make ONE quick change this week that will set off a chain reaction of positive habits. It will gradually upgrade your "sustainability system" to give you results (rather than completely overhauling your diet overnight).

Do you skip the gym, even though you know how amazing you’ll feel afterward? Have you set fitness goals but can't seem to stay consistent with your workouts? Philip dives into the hidden psychological reasons why motivation is elusive and why it’s not about laziness or willpower.  He covers the science of motivation, the misalignment between goals and actions, and how to form lasting habits that make showing up for your workouts easier. Philip also shares practical tips to hack your brain for success. Whether you're a seasoned lifter hitting a motivation wall or a newbie trying to build a gym habit, you'll learn to reframe your mindset, focus on immediate rewards, and build systems for effortless consistency.

Are you torn between focusing on strength or endurance? Are you wondering if you can lift heavy while building stamina? Or maybe you’re struggling to find a way to improve both without sacrificing one? Philip brings back Cody McBroom to show you how you can excel in strength and endurance without sacrificing either! If you're ready to optimize your training for both muscle growth and cardiovascular performance while setting high standards in every area of life, this will give you the blueprint to make it happen.