675. Is BMI actually a "myth," or are you just using your muscle mass as an excuse to skip cardio? This week, in an episode that ran first in April 2024, host Kevin Don tackles the controversial debate surrounding the Body Mass Index (BMI). While athletes and powerlifters often dismiss BMI as irrelevant to the muscular, Kevin explains why it remains a vital screening tool—provided you have the "missing piece" of the puzzle: waist circumference. We explore how visceral fat impacts your internal organs and why your ethnic background plays a significant role in determining your metabolic risk levels.

• The BMI vs. Muscle Debate: Why a high BMI isn’t always a bad thing, and how Kevin’s own "overweight" status proves the rule.
• The Power of Waist Circumference: How measuring your midsection provides a direct window into your risk for type 2 diabetes and heart disease.
• Ethnic Health Disparities: Why "low risk" measurements differ for South Asian, Chinese, Japanese, and African Caribbean populations compared to those of European descent.
• Visceral Fat Explained: What happens to your blood sugar and liver when fat builds up around your organs.
• 5 Science-Backed Ways to Lower BMI: Practical tips on nutrition, sleep, and mindful eating to optimize your body composition.

Get-Fit Guy is a Quick and Dirty podcast. 

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686. Is a "perfect existence" actually making you weak? This week, in an episode that first ran in July of 2024, Kevin debunks a viral Instagram fallacy claiming that humans, like plants, require hardship to stay rooted. While the metaphor makes for a great caption, it relies on a false equivalency that ignores how biological adaptation actually works.

Kevin dives into the science of stress, exploring the foundational work of Hans Selye and Walter Cannon to explain why not all stress is created equal. You'll learn the crucial difference between eustress (the positive stress that motivates growth) and distress (the chronic stress that leads to burnout).

Get-Fit Guy is a Quick and Dirty podcast, hosted by Kevin Don. 

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657. In this episode from late 2023, Kevin answers a round of listener e-mails, including how many times a week people should do indoor cycling, and what kind of rest we should be taking to be efficient and also maximize gains? 

Get-Fit Guy is a Quick and Dirty podcast, hosted by Kevin Don. 

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712. As we age, should we really be training less... or is that just a myth? In this episode from last March, Kevin explores the science behind anabolic resistance, the age-related loss of muscle mass, and how older trainees can combat it through smart nutrition and resistance training.

Get-Fit Guy is hosted by Kevin Don. Find a full transcript at QuickandDirtyTips.com. 

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601. Whether you want to be able to have more sure footing on uneven terrain, play games with your children or grandchildren, hit the golf course with your friends, or just have legs that would make a rhino jealous, let's have a look at the best way to strength train your legs!

Get-Fit Guy is hosted by Kevin Don. Find a full transcript here. 

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710. Struggling with motivation after time away from training, Kevin found his way back through powerlifting. In this episode from March 2025, he breaks down the key differences between powerlifting, weightlifting, and weight training, explaining how each impacts strength, fitness, and overall health.

Get-Fit Guy is hosted by Kevin Don. Find a full transcript here. 

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713. In this episode from last April, Kevin explores how our evolution from quadrupeds to bipeds may be the root cause of chronic back pain. He shares his own injury experience and examines how our spine’s design, combined with modern habits like prolonged sitting, contributes to discomfort, plus tips to keep your back healthy.

Get-Fit Guy is hosted by Kevin Don. Find a full transcript here. 

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670. Is bone broth good for you? It is on a continuing upward popularity trend, so what’s the deal? 

This episode originally aired in March 2024.

Get-Fit Guy is hosted by Kevin Don. Find a full transcript here. 

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702. In this episode, Kevin explores the idea of finding personal meaning in fitness, emphasizing the importance of enjoying what you do rather than adhering to rigid, objective standards. He encourages listeners to reflect on their own fitness goals as 2025 approaches, focusing on activities that engage and excite them, whether it's strength training, running, or another passion.

Get-Fit Guy is hosted by Kevin Don. Find a full transcript here. 

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700. Kevin explores how socioeconomic factors influence access to sports and fitness. Drawing from personal experience, he highlights the disparities created by costs associated with equipment, facilities, and participation fees, noting how these barriers often exclude underprivileged groups.

Get-Fit Guy is hosted by Kevin Don. Find a full transcript here. 

Have a fitness question? Email Kevin at [email protected].

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