Description

Deep dive into the science → Join elite biohackers: https://www.skool.com/ddtmethod**

Ready-to-use protocols & guides → Start optimizing today: https://www.realprimalhuman.com/website

Tom Sheppard breaks down the science of training optimization, peptide protocols, and performance enhancement for the modern biohacker. From hybrid training approaches that build strength and hypertrophy simultaneously to the most effective peptides for recovery and longevity, this episode delivers actionable strategies for maximizing human performance without compromising health.

KEY TAKEAWAYS:

• Why the "superhuman" biohacker needs to master multiple training modalities instead of specializing in just one

• The surprising truth about how slow real strength gains actually are (even for competitive powerlifters)

• Tom's exact framework for fitting power, strength, hypertrophy, and cardio into minimal weekly training time

• The peptide stack that addresses mitochondrial decline, inflammation, and hormone optimization as you age

• Why most people fail with over-the-counter testosterone boosters (and when they actually work)

• The injectable peptide combination that amplifies growth hormone effects without the side effects of higher doses

CHAPTERS:

0:00 Introduction to Tom Sheppard

1:17 Tom's Journey from Biology to Strength Coaching

4:07 The Modern Biohacker's Training Philosophy

9:12 Power Development and Plyometric Training

12:35 The Power Building Zone: 75-85% Training

16:00 Real Progress is Painfully Slow

21:55 Cardiovascular Training Simplified

26:04 Why All Training Methods Work

29:18 Programming for the Busy Professional

36:09 Movement Mastery and Technical Proficiency

43:05 Peptides and Performance Enhancement Fundamentals

47:03 Growth Hormone and Thymic Health

50:04 The Best Healing Peptides Explained

53:54 Where to Find Tom Sheppard

ABOUT TOM SHEPPARD:

Tom Sheppard is a strength and conditioning coach with a biology degree background who specializes in evidence-based training, nutrition, and peptide optimization. With over 16 years of coaching experience, he works with Elite FTS and co-hosts their Table Talk podcast. Tom combines scientific research with practical application to help athletes and biohackers achieve optimal performance through hybrid training approaches and strategic peptide protocols.

EPISODE RESOURCES:

Tom Sheppard's Social Media:

Instagram: https://www.instagram.com/tom_kaizen

Instagram (Train Kaizen): https://www.instagram.com/train_kaizen

Tom's Platforms:

Elite FTS YouTube: https://www.youtube.com/@EliteFTS

Train Kaizen Website: https://trainkaizen.com/

Deep dive into the science → Join elite biohackers: https://www.skool.com/ddtmethod

Ready-to-use protocols & guides → Start optimizing today: https://www.realprimalhuman.com/website

Dr. Scott Stevenson breaks down his revolutionary Fortitude Training system, revealing why higher frequency training with autoregulation produces superior hypertrophy results compared to traditional bro splits.

This episode covers advanced training periodization, the science of muscle rounds and cluster sets, intra-workout nutrition strategies, and the surprising power of placebo effects on performance.

Whether you're a competitive bodybuilder or optimizing for longevity, Scott's evidence-based approach to progressive overload across multiple rep ranges will transform how you think about building muscle.

KEY TAKEAWAYS:

• Why training each muscle group 3-4 times per week with adjusted volume outperforms traditional once-weekly splits for most lifters

• The autoregulation strategy that lets you maximize effective reps while avoiding overtraining—without rigid programming

• How muscle rounds (cluster sets) allow you to accumulate more high-quality reps at challenging loads than straight sets

• The metabolic reason intra-workout carbohydrates can preserve performance during high-volume training, especially when dieting

• Why open-label placebos work even when you know you're taking a placebo—and how to leverage this for training performance

• The surprising research showing that mouth-rinsing with sweet substances improves strength output through central nervous system effects

ABOUT DR. SCOTT STEVENSON:

Dr. Scott Stevenson is a former college professor, licensed acupuncturist, and competitive bodybuilder with over 30 years of coaching experience. He's the creator of the Fortitude Training system and author of "Be Your Own Bodybuilding Coach."

Scott has coached numerous competitive bodybuilders including IFBB Pro Dave Henry for 15 years, helping athletes achieve pro cards and stage success worldwide. His evidence-based approach combines exercise science, autoregulation principles, and practical coaching experience.

CHAPTERS:

0:00:00 Introduction to Dr. Scott Stevenson

0:01:47 Scott's Background and Career Journey

0:04:18 What is Fortitude Training?

0:08:02 Higher Frequency Training Principles

0:12:00 Individual Response to Training Volume

0:15:05 Autoregulation and Listening to Your Body

0:19:09 The Three Set Types in Fortitude Training

0:22:50 Why Variety Matters for Hypertrophy

0:25:46 Breaking Down Muscle Rounds (Cluster Sets)

0:32:02 How to Execute a Muscle Round Properly

0:39:57 Adjusting Training Based on Carbohydrate Intake

0:45:32 Intra-Workout Nutrition: Carbs and Protein Timing

0:52:32 The Science of Recovery and Nutrient Timing

For the science nerds → Advanced biohacking research: https://www.skool.com/ddtmethod
For the action-takers → Plug-and-play protocols: https://www.realprimalhuman.com/website

Join us for an in-depth conversation with David Herrera, the Solar Athlete, as we explore advanced training methodologies, circadian biology optimization, and cutting-edge health strategies. Learn how sunlight exposure, cold therapy, leptin management, and sleep architecture can dramatically transform your performance, body composition, and overall health. David breaks down the science behind GLP-1 drugs, light therapy protocols, and how to manipulate your environment for maximum results.

CHAPTERS:
0:00 Introduction and David's Current Training Focus
1:53 Building a Training Foundation for Competition
5:06 Unconventional Training Modalities: Bands and Kbox
9:39 The Role of Eccentric Training in Powerlifting Prep
12:17 Programming for Aesthetic vs Performance Goals
17:19 Diet Structure for Performance and Weight Class Competition
20:08 How Sunlight Affects Nutrient Digestion and Utilization
25:27 Manipulating Cold Exposure for Fat Loss
29:54 Box Breathing and Hypoxic Training Techniques
30:56 Using Heat and Light Therapy in Cold Climates
36:08 The Bell Curve of Red Light Therapy Exposure
39:53 Deuterium Depleted Water and Energy Preservation
42:19 Understanding Leptin: The Master Metabolic Regulator
51:00 Fixing Poor GLP-1 Drug Response with Lifestyle
56:24 Sleep Architecture and Melatonin Optimization
61:02 Green Light Therapy for Hemoglobin and Headaches
63:28 Iron States and Regeneration Through Hypoxia
66:30 PEMF and Frequency Therapy Applications

KEY TAKEAWAYS:
• Why David believes most strength athletes are missing critical rotational training that prevents injury and enhances torso stability
• The surprising way cold exposure can make you leaner in winter while eating more fat than in summer
• How leptin actually works at night and why most people taking GLP-1 drugs are missing the bigger picture
• The exact lighting protocol David uses to optimize melatonin and ensure leptin reaches the hypothalamus correctly
• Why green light exposure can eliminate headaches and stabilize hemoglobin in ways most people don't understand
• The truth about deuterium depleted water and whether cheaper alternatives actually exist

ABOUT DAVID HERRERA:
David Herrera, known as the Solar Athlete, is a powerlifting competitor, coach, and circadian biology expert who specializes in optimizing human performance through environmental manipulation. With decades of elite-level training experience, David integrates quantum biology principles, light therapy, and metabolic optimization to help athletes and health enthusiasts achieve peak performance. He's currently preparing for a powerlifting meet at age 40, aiming to surpass his totals from five years ago.