→ Get a Free Month of Coaching | Been dieting for years and feel like your metabolism is broken? This episode reveals what's actually happening and how (or if) you can fix it.

We're breaking down the truth about reverse dieting: how it works, when/if it can be beneficial, and how to properly execute a reverse diet for easier fat loss.

You'll learn:

• The two types of people who actually need a reverse diet
• Whether to slowly increase calories or jump straight to maintenance
• If your body is permanently damaged from dieting
• How to know if you're chronically under-eating or just bad at tracking
• The step-by-step process if you decide to reverse diet

If you've been eating low calories forever, struggling to get lean despite consistent dieting, or you're scared to eat more food, this one's for you.

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→ Get a Free Month of Coaching | Most New Year's fitness goals fail because people over-commit and burn out within weeks.

This episode covers 20 simple tactics and environmental hacks that make losing fat, building muscle, and optimizing your health actually sustainable (and much easier).

You'll learn:

• Why tiny habits beat ambitious goals for long-term body recomposition
• How to hack your environment so the right choices become easy
• Simple tactics for maintaining consistency without perfection
• Daily systems that will make hitting your goals automatic
• And more!

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→ Get a Free Month of Coaching | Balancing fitness/nutrition and the holidays can be rough...

Most people either panic about every pound gained or let one event derail their progress. This episode covers how to navigate holidays and travel without losing your mind or your results. You'll learn why weight fluctuations aren't fat gain, how to set realistic expectations before any trip or event, why taking breaks from tracking can actually improve long-term progress, and how to get back on track afterwards (without cutting calories or doing hours of cardio).

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→ Book a Free Body Recomp Strategy Call

→ Get My Free Body Recomp Guide

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→ Book a Free Body Recomp Assessment | If you’ve been lifting for years and feel like progress has slowed, this episode breaks down the phasic body recomposition strategy that allows you to keep building muscle and losing fat even as an advanced lifter. You’ll learn how to choose the right starting point based on your body composition and goals, how to run a lean build without gaining unnecessary fat, how to use short, aggressive mini cuts to get leaner without losing muscle, and more.

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→ 1:1 Body Recomp Coaching (FREE Month) | What if you could get lean without tracking macros or doing hours of cardio?

In this episode, we reveal the 10 highest return-on-investment habits for fat loss. These are the exact strategies that will get you lean without requiring hours of meal prep or six-day training splits. You'll discover how to naturally eat fewer calories without starving, why walking beats cardio for most people, simple sleep hacks that controls your hunger hormones, and more.

Timestamps:

02:06 – Why eating protein first = fewer calories consumed
06:07 – The 7,000 step rule (50% reduced mortality risk)
11:56 – 5 servings of fruits & vegetables per day
16:09 – How to reduce processed foods without restriction
21:21 – Sleep for fat loss: the bedtime alarm hack
26:00 – Sleep optimization (blue light, temperature, darkness)
30:26 – Minimal effective dose: lift 3x per week for 30 min
33:08 – Intermittent fasting & appetite control
36:12 – Meal planning: 2-3 staple breakfasts & lunches
41:27 – Rapid fire tips (hydration, grocery shopping & more)

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→ Transform Coaching (2-week free trial) | How much training volume do you actually need to grow?

In this episode we cut through the noise and unpack what the research says about high vs low volume training, along with what we’ve seen work best with clients and ourselves.

You’ll learn how to know if you’re doing too much or too little, when to bias higher vs. lower volume, how to split sets across the week for better performance, and how to determine the ideal amount of volume for you as an individual.

Timestamps:
00:10 – Why training volume matters
02:39 – Training volume defined
05:30 – Low volume during fat loss
09:20 – Newbie high-volume mistakes
12:35 – Junk volume, adherence, burnout
22:30 – Research vs. reality: more ≠ better
31:00 – Diminishing returns: 80–90% with moderate sets
36:00 – Per-session cap (6–11 sets) + frequency (~2x/week)
44:50 – Weekly target range: 6–15 hard sets
46:40 – Start low; add only if progress stalls
48:20 – Fix sleep, stress, nutrition first; wrap-up

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→ Book a Free Body Recomp Strategy Call

→ Get My Free Body Recomp Guide

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→ Book a Free Body Recomp Assessment | Is it harder for women to build muscle than men? Should women train or eat differently? Do hormones really make that big of a difference?

In this episode with Anna (our Head Female Coach), we break down the real differences between male and female training and nutrition, and how to actually make progress regardless of gender.

Timestamps:
02:05 – The biggest muscle growth myth debunked
03:20 – Training differences: women vs. men
06:00 – Hormone fluctuations & training during your cycle
08:30 – Why women recover faster (and can handle more volume)
11:00 – Estrogen benefits & smarter training strategies
13:30 – Should women train differently during their period?
16:00 – Learning to train close to failure
18:15 – Common mistakes with training intensity
20:00 – How we program volume & intensity for women
23:00 – Nutrition tips for recomp (for both men & women)
26:00 – How periods affect hunger, cravings, and metabolism
29:45 – Smarter progress tracking beyond the scale
31:20 – Final takeaways + free assessment offer

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→ Get a FREE Month of Coaching (Podcast Special) | What’s the best warm-up for muscle growth?

Most people waste time foam rolling, stretching, or jogging before lifting. In this episode, we break down what the science (and real-world experience) says about warm-ups that actually improve training performance.

You’ll learn why most warm-ups don’t help (or even hurt progress), how to structure yours for strength and hypertrophy, and the exact warm-up protocol we use with clients for better results in less time.

Timestamps:
00:10 – Most people are warming up wrong
01:05 – Free month of coaching (podcast-only offer)
01:50 – Why foam rolling is (mostly) useless
04:00 – When stretching becomes counterproductive
05:00 – Why cardio before lifting backfires
06:15 – What to do instead: simple warm-up structure
08:20 – Dynamic drills for upper and lower body
12:20 – The warm-up that matters most: ramp-up sets
16:50 – Examples for warm up sets
20:30 – Warming up for isolation/accessory work
24:30 – When to break the rules + final takeaways

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→ Book a Free Body Recomp Strategy Call

→ Get My Free Body Recomp Guide

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