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.

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.