Topics

Training Science

Covers the research behind programming and adaptation, and why it underpins every other topic on the show.

• Episode 30The Fundamentals of Training for Muscle, Strength & Longevity
• Episode 28Identify & Fix Muscle Imbalances & Injury Risks
• Episode 27Female Training, Hormones & Nutrition: Fact vs. Fiction

Strength Training

Build muscle, strength, and power with science-backed programming — from training kids and the core to optimizing glute development and lifelong strength.

• Episode 33How to Train Without Pain (Back, Shoulders, Mobility & Strength)
• Episode 29What Drives Muscle Growth & What Doesn't
• Episode 22How to Build a Strong Core & Abs

Nutrition

Evidence-based nutrition for performance, body composition, brain health, and recovery — including protein, food timing, supplements, and metabolism.

• Episode 35Boosting Testosterone & Understanding Your Testosterone Levels (Aging, Muscle Growth & Nutrition)
• Episode 34Testosterone Explained (Low T, Muscle Growth, Aging & TRT)
• Episode 32How to Reach Your Fitness Goals (Hard-to-Grow Muscles, Lose Fat, Busy Schedule & More)

Recovery

How to recover smarter — using HRV, sleep, breathwork, mobility, and nervous-system training to handle stress and adapt to training.

• Episode 21Enhance Your Physical & Mental Resilience (HRV, Respiratory Rate, RHR)
• Episode 20Jill Miller: Increase Flexibility & Relieve Pain with Breathwork & Myofascial Release

Hypertrophy & Muscle Growth

How to build muscle size, strength, and power — what actually drives hypertrophy, from mechanical tension and programming to nutrition and recovery.

• Episode 35Boosting Testosterone & Understanding Your Testosterone Levels (Aging, Muscle Growth & Nutrition)
• Episode 34Testosterone Explained (Low T, Muscle Growth, Aging & TRT)
• Episode 30The Fundamentals of Training for Muscle, Strength & Longevity

Metabolism

How the body actually burns calories, builds and loses fat, and shifts fuel use — with research-backed strategies for body composition and energy.

• Episode 16Dr. Herman Pontzer: How We Really Burn Calories & Lose Weight
• Episode 11How to Boost Your Metabolism & Burn Fat
• Episode 6How Lactate & Metabolism Influence Performance

Endurance & VO2 Max

Build cardiovascular fitness and VO2 max — how lactate, heart strength, and structured aerobic training translate into real-world endurance.

• Episode 25Intense Exercise & Potential Heart Damage (aka Athlete's Heart)
• Episode 3How to Improve Your VO2 Max & Build Endurance
• Episode 1How & Why to Strengthen Your Heart & Cardiovascular Fitness

Longevity

Train and live for a longer, healthier life — protecting the brain, bones, heart, and metabolism so you can perform well at every age.

• Episode 35Boosting Testosterone & Understanding Your Testosterone Levels (Aging, Muscle Growth & Nutrition)
• Episode 30The Fundamentals of Training for Muscle, Strength & Longevity
• Episode 18Dr. Allison Brager: Improve Sleep Efficiency & Resilience

Brain Health & Mental Performance

Protect and enhance brain performance — covering nutrition, brain injuries, dementia prevention, mental toughness, and performing under pressure.

• Episode 26How to Think Clearly in an Age of Distraction
• Episode 23Build Mental Toughness & Perform Under Pressure
• Episode 12Dr. Tommy Wood: Enhancing Brain Performance & Preventing Dementia

Sleep

How sleep architecture, timing, and quality drive recovery, hormones, metabolism, and cognitive performance — with practical, evidence-based tools.

• Episode 18Dr. Allison Brager: Improve Sleep Efficiency & Resilience
• Episode 5How to Enhance Performance With Better Sleep