In this episode of the Flex Diet Podcast, I’m diving headfirst into the science of sleep with two heavy hitters—Dr. J Wiles and Dr. Jeff Dermer from Absolute Rest. We cover it all: why sleep is such a big deal from an evolutionary standpoint, how your
Twelve weeks. Three days a week. Ten one-minute sprints at 90% HR max on a stationary bike. That’s the protocol Chilean researchers dropped on 18 unsuspecting dudes (Caparrós-Manosalva et al., 2023). Nine were young stallions (21 yrs). Nine were older warhorses (66 yrs). And the results? A metabolic mosh pit. Young Bloods (21 years
So here’s the nightmare: You finally decide to cut fat… and your hard-earned muscle packs up and bails on you like an unpaid roommate. And it’s not just you—this gets brutal once you’re 55+. Why? Because your body is dealing with something called anabolic resistance. That’s science-speak for: your muscles stop listening to protein
Picture this: the dugout reeks of Copenhagen. A lifter in the corner of the gym spits into a bottle between sets of deadlifts. Some endurance junkie chews nicotine gum like it’s rocket fuel. The myth spreads faster than Marlboro smoke in a Vegas casino: nicotine is a legal performance booster. Sharpen your focus. Crank
Athletes chasing marginal improvements often look to high-tech recovery tools or niche training tweaks. But new research suggests that for beginners, even the simplest bursts of effort can drive remarkable benefits. In a recent discussion on high-intensity interval training (HIIT), researchers highlighted how short, hard efforts—even as brief as ten seconds—can meaningfully improve the
In this episode of Barbell Shrugged, I had the chance to return and talk about one of my favorite topics: physiological flexibility. Anders Varner and Doug Larson asked some great questions as we dug into the four pillars I use to help people build a more resilient and adaptable physiology—temperature regulation, pH balance, expanded
Many people over 40 blame age and a slow metabolism for their struggles with fat loss. But is that really the issue? More often, the real problem is training that isn’t designed to maximize strength, fat loss, and longevity. If you’re stuck in outdated methods, you may be working harder than ever and still
On this episode of the Flex Diet Podcast, I’m joined once again by Dr. Phil Batterson to nerd out on one of my favorite topics: anaerobic metabolism. We dig into what’s really happening during high-intensity training, the role of lactate, and why much of the “anaerobic
You ever notice how some clients (or maybe you), float around for months… years even… orbiting in the land of “I’ll start Monday”? I’ll throw every tool at them—spreadsheets, metabolic voodoo, protein hacks—and… crickets. Then, outta nowhere, something clicks. Like a cosmic finger snap from Thanos, but instead of half the population disintegrating, they
Most lifters obsess over biceps, quads, or whatever shiny muscle they want popping in the mirror. But the unsung hero of your meat-suit? Tendons. Those tough sinew cables keep the whole system from snapping apart like an overcooked brisket. And here’s the kicker: you can actually train them. Enter isometrics—simple holds that flip on
