Ice baths and cold therapy are everywhere right now, from pro athletes to wellness influencers swearing by them. But do they really work the way people claim? In this video, I take a closer look at the evidence behind ice baths and break down what the science actually says about their impact on recovery, training, and wellbeing.

We’ll explore the three main reasons people turn to cold exposure: pain relief, muscle growth, and mental health. 

My goal is to give you a clear, evidence-based perspective you can actually use. Whether you’re thinking about turning to cryotherapy for recovery, wondering if it could affect your training results, or curious about its role in mental health, this video will give you the context you need to make an informed decision.

Coaching inquiries email me at [email protected] or visit alwaysadaptive.com

We're back with another Dr. Mike video. I know it seems like I’m picking on him, but after his critique of the kettlebell swing and Turkish get up, it was too ironic to see him take on Vernon Griffith’s Navy Seal Assessment alongside DJ Shipley. The test included broad jumps, deadlifts, pull ups, farmer carries, planks, bench press, and an 800m run. It highlighted the exact issues I’ve been talking about.

The broad jump exposed major gaps in his ability to produce and absorb force. Kettlebell swings directly train this through hip extension and eccentric control. The 800m run was even more concerning, with Dr. Mike Israetel finishing in 5:30 compared to Shipley’s 2:42. That pace difference matters not just for fitness but in real-world scenarios where running can literally save your life.

In this video I break down what these results reveal about his training philosophy, why power development goes beyond bodybuilding, and how simple tools like swings, carries, and running make athletes more capable. Dr. Mike is incredibly strong, but strength alone isn’t enough if you can’t apply it outside the gym.

If you’re interested in evidence-based training insights and performance breakdowns, subscribe for weekly videos. Stay Adaptive.

Coaching inquiries email me at [email protected] or visit alwaysadaptive.com

In this video I break down the debate between Tim Pool and Phil Labonte on calories in versus calories out. Too many people treat that phrase like it explains everything, or they act like it doesn't matter at all. We're going to live somewhere in the middle. 

I cover why protein and carbs matter, how processed foods trick you into overeating, and why most people underestimate what they eat while overestimating their activity.

As a coach I have seen that no single diet works for everyone. The key is accurate tracking, understanding your own needs, and applying nuance instead of oversimplified rules. 

Coaching inquiries email me at [email protected] or visit alwaysadaptive.com

In this video, I’m breaking down kettlebell swings and Dr. Mike Israetel’s recent take on the “worst exercises,” giving my perspective as a strength and running coach with over a decade in the trenches.

We’ll talk about where I agree, where I don’t, and why kettlebell swings, when used correctly, are one of the most valuable tools you can have for building power and conditioning. We’ll also get into why your power to weight ratio matters more than most people realize, why BOSU balls aren’t doing your strength training any favors, and how grip strength can be a true game-changer.

I’ll cover the Turkish getup, why it’s misunderstood, and why nuance matters in every fitness conversation. Not every exercise is meant for hypertrophy, context matters. Whether you’re chasing performance, strength, or just better overall movement, the details matter more than the internet drama.

I’ve dug into the research, the biomechanics, and the practical applications, so you’ll leave this video knowing exactly when these exercises work, when they don’t, and how to program them with intent.

Coaching inquiries email me at [email protected] or visit alwaysadaptive.com

This video is essentially documenting an N = 1 experiment I conducted on myself after finding multiple studies to back up my theory that you can largely mitigate the side effects of prednisone by taking it intermittently and by exercising. Prednisone can also be effective at a low dose and when taken intermittently.

So, I set off for a full year of taking 30mg of prednisone once a week and would check my lab work to see if I would end up with any of the glucocorticoid induced side effects like type 2 diabetes, fat gain, muscle loss, insomnia, depression, bone loss, increased blood pressure, etc.

In the video I go over my blood work results and show that there is an alternative long-term approach.

I struggle with Ulcerative Colitis. I've had it for a long time and I've tried so many different things over the past 25 years. Some have worked a bit and others haven't at all.

This is one of the biggest things that has worked for me outside of dishing out thousands of dollars.

This is not medical advice, if this protocol intrigues you speak with your doctor and keep in mind that the key to this protocol working for me was lifting weights and doing cardio. I break down my program later in the video.

Studies Referenced in Video:
Lifting Prevents Fat Gain and Muscle Loss: https://journals.lww.com/acsm-msse/fulltext/1998/04000/resistance_exercise_prevents.3.aspx
Jogging Prevents Muscle Loss: https://www.sciencedirect.com/science/article/abs/pii/0026049588901059#:~:text=These%20data%20suggest%20that%20moderate%20exercise%20training%20can,appear%20to%20be%20affected%20by%20moderate%20exercise%20training.
Low Dose Prednisone: https://ard.eular.org/article/S0003-4967(24)21594-6/fulltext
Mouse Study: https://rupress.org/jem/article/219/5/e20211906/213107/Intermittent-prednisone-treatment-in-mice-promotes?searchresult=1

Coaching inquiries email me at [email protected] or visit alwaysadaptive.com

Is it really possible to be healthy at any size? In this episode I take a hard look at that question with no sugarcoating and no dodging. I break down what the science actually says about obesity, fitness, and metabolic health, and why movements like body positivity, while well intentioned, can sometimes blur the line between compassion and denial.

I talk about the rise of weight loss drugs like Ozempic, the backlash they've created in the body positivity community, and why the BMI debate, despite its flaws, still matters for public health. I also dig into the concept of metabolically healthy obesity, explain why most people don’t fit that category, and why fitness matters a lot even if you don’t lose a single pound.

This isn’t about shaming. It’s about being honest. With over 70 percent of adults in the US now considered overweight or obese, we can’t afford to keep hiding behind feel good slogans. I believe in compassion, but I also believe in truth, and this episode is about cutting through the noise and prioritizing health behaviors that actually move the needle.

Coaching inquiries email me at [email protected] or visit alwaysadaptive.com

In this episode, I break down the science and controversy behind testosterone use, both the gains and the consequences. We’re not just talking gym talk here. One study I highlight shows that men who didn’t even train gained more muscle on testosterone than guys who were lifting without it. That’s a serious statement about what this compound can do. But the flip side? Increased hemoglobin, PSA levels, and early signs of cardiovascular risk. Nothing is completely safe, especially when it’s powerful enough to override nature.

I’m not here to tell you what to do with your body. If you’re using testosterone, be honest about it. If you're considering it, understand what you’re getting into. Testosterone might be a cheat code, but like any shortcut, it comes with a cost.

If you decide to get on or stay on testosterone, I’m hoping this video motivates you to start monitoring your hemoglobin/hematocrit, your PSA, and plaque score more closely. Coordinate with your doctor about these metrics and if they’re not concerned about it, send them this video.

Chapters:
00:00 Introduction
01:22 Test without Lifting Builds More Muscle Than Natty Lifters
07:33 Same Study, Concerning Hemoglobin Results
09:15 Non Calcified Plaque Buildup in Testosterone Groups
12:03 Adverse Events from the Testosterone Trials
13:23 Critical Thinking and Logical Consistency
14:48 Final Thoughts

References in the Video:
Lifting Testosterone Study: https://www.nejm.org/doi/full/10.1056/NEJM199607043350101
TTrials Cardiovascular Study: https://jamanetwork.com/journals/jama/fullarticle/2603929#google_vignette 
Adverse Events from TTrials (adverse events are towards the bottom): https://academic.oup.com/edrv/article/39/3/369/4924422?login=false

Coaching inquiries email me at [email protected] or visit alwaysadaptive.com

I’ve done keto. I’ve trained people on keto. And I’ve also seen it fail, over and over again. In this episode, I break down why keto can work… but why it’s not the magic fat loss solution it’s hyped up to be.

Some people even treat keto like it’s a political identity, like wearing a MAGA hat for your diet. Just because it worked for your cousin who “lost 30 pounds eating bacon” doesn’t make it magic. 

We’ll break down real metabolic ward studies, the kind where people are locked in a lab, fed every meal, and there’s zero room to cheat. You’ll also see why keto might tank your performance in the gym, how fat is easier to store than burn, and why energy balance still rules the fat loss game.

This isn’t an anti-keto rant. It’s a reality check. I share personal stories, research findings, and why long-term success comes down to sustainability, not elimination diets.

If you’ve ever felt confused by carbs, fat, or what the hell to eat anymore, this one’s for you.

00:00 Introduction
01:46 What is a Metabolic Ward Study?
02:30 Reduced Fat Lost More Fat Than Reduced Carbs
06:20 Ad Libitum Keto Increases Energy Intake
08:19 Personal Negative Anecdote
09:48 The Keto Diet Reduces Power Output
13:39 Final Thoughts

Coaching inquiries email me at [email protected] or visit alwaysadaptive.com

Is grass fed beef really healthier, or is it just another food label we’ve romanticized? In this episode of Always Adaptive, I break down the science behind the grass-fed vs grain-fed debate, from omega-3s and micronutrients to the marketing claims you’ve probably heard repeated in every wellness podcast. 

Spoiler: while grass-fed beef does have some benefits, it’s not the nutritional miracle it’s often made out to be. We’ll also look at how cooking affects those nutrients, why some grain fed beef might actually come out on top, and how your overall lifestyle matters way more than the type of steak you buy.

00:00 Introduction
02:12 Are Omega 3 Higher in Grass Fed Beef?
08:05 Relationship to Seed Oils
09:32 Micronutrient Profile of Grass Fed Beef
13:00 Grass Fed Marketing and Labels
14:55 Potential Ethics of Grass Fed Beef
16:06 Final Thoughts

Coaching inquiries email me at [email protected] or visit alwaysadaptive.com

In this episode, I break down why yoga and Pilates alone just don’t cut it, especially when it comes to bone health and muscle loss, which becomes a serious issue for women post-menopause. Don’t get me wrong, I’m all for movement quality, but if you’re relying solely on stretches and breathwork to fight off osteoporosis… well, that’s like trying to balance the federal budget with good vibes.

We’ll dive into the real data behind osteopenia, osteoporosis, and why resistance training is still the gold standard for building strength and keeping your bones dense and durable. I’ll share some practical insights to help you design smarter training programs, whether you’re a coach, a concerned adult, or someone who's starting to realize that the "strong is the new skinny" movement was actually onto something.

So if you care about long-term health, muscle mass, and not crumbling like our infrastructure, this one’s for you.

Yoga + Pilates Meta-Analysis: https://pmc.ncbi.nlm.nih.gov/articles/PMC8104420/
Resistance Training Meta-Analysis: https://www.nature.com/articles/s41598-025-94510-3

00:00 Introduction 
01:26 The Standard
03:12 Do the Data Support Yoga and Pilates for Bone Health?
06:15 Do the Data Support Resistance Training for Bone Health?
08:37 Final Thoughts

Coaching inquiries email me at [email protected] or visit alwaysadaptive.com