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Work 1:1 with us: https://www.digitalbarbell.com/contact-us

Getting in shape, and being successful in anything in life comes down to 3 main factors:

1: Spending time on preparation and planning

2: Adapting to overcome the setbacks that come up

3: Understanding that the work you do in the gym is to enhance your life

How Many Calories, Carbs, and Protein Should You Eat? -

Download our free tool and find out, based on your goals! https://www.digitalbarbell.com/calorieandmacronutrientcalculator

Work with us: https://www.digitalbarbell.com/contact-us

In this episode of the Digital Barbell Podcast, we’re breaking down one of the most misunderstood topics in fitness and nutrition: meal timing.

Does eating late at night actually make you gain fat?

Do carbs before a workout help performance?

Should you avoid insulin spikes?

And does training fasted really burn more fat?

We cover:

• Why total calorie intake matters more than meal timing for fat loss

• The “savings account” analogy for understanding body fat•

Why nighttime eating gets people in trouble (and it’s probably not what you think)

• The truth about insulin and fat storage•

How meal timing CAN improve workout performance•

The 3 main energy systems your body uses during exercise:

ATP-CP system

Glycolytic system

Oxidative system

• Why carbs before training can help your workouts• How protein timing supports muscle growth and recovery

• The difference between “burning fat” and actually losing body fat

We also touch on:

• Where you should look when you squat

• How to properly brace during lifts

If you’ve ever wondered whether you should stop eating after 7pm, train fasted, or slam carbs before a workout… this episode clears it all up in plain English.

🎧 Listen now and learn how to structure your nutrition for better performance, recovery, and body composition without overcomplicating things.

**Save Big On Digital Barbell Training** - Start on 5/4/26 and take advantage of a discount on all 3 levels of our program.

Offer ends soon, so check out the details today! https://www.digitalbarbell.com/dgtl-store

You don't have time to waste on nonsense that doesn't matter.

The truth is, getting in shape comes from being consistent with only a few basic things.

In today's podcast, we're sharing those things so you can make the most of your valuable time and money.

*FREE Week of Strength Training* - https://www.digitalbarbell.com/freestrength

Apply to work with us: https://www.digitalbarbell.com/contact-us

Workout program options: https://www.digitalbarbell.com/options

Our Amazon Shop: https://www.amazon.com/shop/digitalbarbell

You're putting time in at the gym or group classes, but is it actually paying off?

For most, the answer is no.

In today's podcast, we're giving you the 3 training, and 4 nutrition non-negotiables you must abide by if you want to look like you work out.

Resources we talked about in this episode:

Calorie and Macronutrient Calculator: https://www.digitalbarbell.com/calorieandmacronutrientcalculator

Client Results: https://www.digitalbarbell.com/client-testimonials

What Hard Sets look like: https://youtu.be/mNWh5oWMa3s

What to look for in a protein powder: https://www.digitalbarbell.com/campaigns/view-campaign/3sttpSZJcizxTpdcjUkCDQbdPZ-8xiVXhPO7jM8WrSWBEDHezyxyVSNUJLslNKFrLE7MSACYiS6MOT-HycID8g6UphKJRXsl

Apply to work with Jonathan & Blakley: https://www.digitalbarbell.com/contact-us

Do you want to stop "dieting" forever? You can!

In today's episode, we're sitting down with Leni, one of our 1:1 nutrition coaching clients.

She came to us wanting to solidify her habits, lean out a little, and learn to eat to fuel her busy life as a mom.

Apply to work with us 1:1 - https://www.digitalbarbell.com/contact-us

Spring Reset Begins 3/30 - Free Month of 1:1 Support:

https://www.digitalbarbell.com/spring-reset

Most people can lose weight. Keeping it off is where things fall apart.

You’ve probably experienced it yourself—lose 10, 20, even 30 pounds… and somehow end up right back where you started a few months later.

It's not a motivation problem.

It’s not a willpower problem.

It’s a strategy and support problem.

In this episode, we break down what actually separates people who keep the weight off from those who keep starting over—using insights from the National Weight Control Registry (10,000+ people who have lost an average of 66 lbs and kept it off for 5+ years), along with what we see every day coaching busy adults.

We cover:

Why exercise matters more after weight loss than during it

How simplifying your meals makes consistency easier

The role of tracking (and why it’s not obsessive)

The biggest mistake people make after slipping up

Why your identity matters more than your meal plan

If you feel like you’re doing a lot of things right but not seeing lasting results, this will help you pinpoint what’s missing.

And if you’re tired of starting over every Monday, this will show you what actually works long-term.

If you want help applying this in a way that fits your real life (not a perfect one), apply for coaching below.

www.digitalbarbell.com/contact-us

FREE Healthy Shopping List: https://www.digitalbarbell.com/groceryguide

If you’ve ever stood in the grocery store thinking, “I should eat healthier”… but had no real plan, this episode is for you.

In this episode, we break down a simple system to help you grocery shop, plan meals, and eat healthier—without tracking everything, following a strict diet, or overcomplicating the process.

This is the same approach we use with our coaching clients to help them stay consistent, even when life gets busy.

Here’s what we cover:

How to build a simple, realistic grocery list

The 6 food categories to base your meals around

How to portion your meals without tracking apps3 easy ways to build meals (no recipes needed)

A practical meal prep strategy you’ll actually stick to

Simple habits that make healthy eating easier

Why most people struggle with consistency (and how to fix it)

You don’t need a perfect diet.

You need a system you can repeat.

Download the free Grocery & Meal Prep Guide:https://www.digitalbarbell.com/groceryguide

Apply for coaching:https://www.digitalbarbell.com/contact-us

Follow us for more tips:Instagram: https://www.instagram.com/digitalbarbell/

FREE NUTRITION COACHING - Join The "Spring Reset" and have results by summer - Details here: https://www.digitalbarbell.com/spring-reset

Here are 5 ways to know for sure if your workout program is working:

1. Your Strength Is Gradually Increasing

2. Your Technique Is Improving

3. Your Capacity Improves

4. Your Body Feels Better

5. Your Clothes Start Fitting Differently

Grab a free week of our Strength Program "Strength Made Simple" www.digitalbarbell.com/freestrength

🌼 SPRING NUTRITION RESET SPECIAL 🌼 - Get 3 months of expert 1:1 nutrition coaching for the price of 2!

That's a $250 savings!

Go into the summer with the results you want, instead of another year of wishing things were different.

Limited to 10 clients.

Program starts 3/30.

Email [email protected] with the subject "Spring Reset" to claim your spot.

In this episode, we’re breaking down how to choose the right weights for your workouts.

Most people follow a program but guess on load selection.

That guesswork is often the difference between maintaining and actually progressing.

You’ll learn:How to use RPE to measure effort

What the last 2–3 reps of a set should feel like

How to adjust weight mid-workout instead of waiting until next week

The difference between training for muscle, strength, and general fitness

When to push load and when to hold back

We’ll also cover common mistakes—like consistently leaving too many reps in the tank or jumping weight too aggressively—and how to correct them.

If you want clearer standards for how hard to train and how to progress over time, this episode lays out a simple framework you can apply immediately.

Apply to work with Jonathan & Blakley - https://www.digitalbarbell.com/contact-us