You sent in your questions and Paul Romzek and I answered them at length! Timestamps:0:00 Intro2:15 Can you maintain fertility while on TRT?7:21 Do enhanced lifters need more micronutrients?11:40 Is NoSalt a good way to increase potassium intake?13:59 Should you continue an anabolic cycle when sick?15:42 How do you build bigger shoulders without heavy overhead pressing?17:17 Are weekly refeeds beneficial during a fat loss diet?22:51 Why do high-carb meals cause hypoglycemia after dieting?25:49 Should you hire a coach when starting TRT?30:00 Can a calorie surplus become maintenance during a bulk?33:39 Is TRT appropriate with hemochromatosis and low free testosterone?40:35 Is glutamine supplementation worthwhile without digestive issues?42:35 Are deloads necessary, and how should you implement them?49:03 How would you build a coaching business from zero in 90 days?58:37 What is the optimal fiber supplementation protocol?1:01:33 How much training volume is considered junk volume?1:03:53 How does extreme height and body mass change training and nutrition?1:09:34 How does low estradiol affect IGF-1 levels?1:11:46 Should you lower elevated estrogen if you have no symptoms?1:16:19 Can a fat loss diet extend beyond 20 weeks?1:18:36 Should you increase calories if you feel fatigued on rest days?1:21:30 Is long-term GLP-1 use a good strategy?1:26:25 Outro

You sent in your questions and Paul Romzek and I answered them at length! Timestamps: 0:00 Intro 2:15 Can you maintain fertility while on TRT? 7:21 Do enhanced lifters need more micronutrients? 11:40 Is NoSalt a good way to increase potassium intake? 13:59 Should you continue an anabolic cycle when sick? 15:42 How do you build bigger shoulders without heavy overhead pressing? 17:17 Are weekly refeeds beneficial during a fat loss diet? 22:51 Why do high-carb meals cause hypoglycemia after dieting? 25:49 Should you hire a coach when starting TRT? 30:00 Can a calorie surplus become maintenance during a bulk? 33:39 Is TRT appropriate with hemochromatosis and low free testosterone? 40:35 Is glutamine supplementation worthwhile without digestive issues? 42:35 Are deloads necessary, and how should you implement them? 49:03 How would you build a coaching business from zero in 90 days? 58:37 What is the optimal fiber supplementation protocol? 1:01:33 How much training volume is considered junk volume? 1:03:53 How does extreme height and body mass change training and nutrition? 1:09:34 How does low estradiol affect IGF-1 levels? 1:11:46 Should you lower elevated estrogen if you have no symptoms? 1:16:19 Can a fat loss diet extend beyond 20 weeks? 1:18:36 Should you increase calories if you feel fatigued on rest days? 1:21:30 Is long-term GLP-1 use a good strategy? 1:26:25 Outro

Q&A Answered! TRT, Supps, Diet, Bloodwork, Longevity, Etc

Q Willey, known on social media as "Coach Q Physio", is a physical therapist, strength and conditioning coach, and elite athlete with experience working alongside professional and collegiate athletes. With a background in high-level athletic performance, including training for Team USA Bobsled, Q brings a unique perspective that bridges the gap between rehabilitation and strength training.In this episode of the Hammer and Chisel Performance Podcast, we dive into the shortcomings of traditional rehabilitation, the misconceptions surrounding injury prevention, and why many athletes are chronically underprepared for the demands of their sport. We challenge conventional approaches to mobility, corrective exercises, and pain management while discussing the importance of heavy strength training, building resilient tissues, and understanding the difference between pain and actual injury.

Q Willey, known on social media as "Coach Q Physio", is a physical therapist, strength and conditioning coach, and elite athlete with experience working alongside professional and collegiate athletes. With a background in high-level athletic performance, including training for Team USA Bobsled, Q brings a unique perspective that bridges the gap between rehabilitation and strength training.In this episode of the Hammer and Chisel Performance Podcast, we dive into the shortcomings of traditional rehabilitation, the misconceptions surrounding injury prevention, and why many athletes are chronically underprepared for the demands of their sport. We challenge conventional approaches to mobility, corrective exercises, and pain management while discussing the importance of heavy strength training, building resilient tissues, and understanding the difference between pain and actual injury.

Q Willey, known on social media as "Coach Q Physio", is a physical therapist, strength and conditioning coach, and elite athlete with experience working alongside professional and collegiate athletes. With a background in high-level athletic performance, including training for Team USA Bobsled, Q brings a unique perspective that bridges the gap between rehabilitation and strength training.In this episode of the Hammer and Chisel Performance Podcast, we dive into the shortcomings of traditional rehabilitation, the misconceptions surrounding injury prevention, and why many athletes are chronically underprepared for the demands of their sport. We challenge conventional approaches to mobility, corrective exercises, and pain management while discussing the importance of heavy strength training, building resilient tissues, and understanding the difference between pain and actual injury.

Ep. 106 | Q Willey: The Truth About Rehab, Injury Prevention and Pain

Stop viewing food as a weight gain resource for building muscle. Start leveraging it as a signal and a resource to compliment training. Slowly over time train your body to handle more food as you build more muscle...turn your body into a food processing machine. I cover this whole topic and provide a clear actionable example of how to execute this.

Stop viewing food as a weight gain resource for building muscle. Start leveraging it as a signal and a resource to compliment training. Slowly over time train your body to handle more food as you build more muscle...turn your body into a food processing machine. I cover this whole topic and provide a clear actionable example of how to execute this.

How to maximize muscle gain over time

PERFORMANCE & MUSCLE BUILDING1. Creatine Monohydrate2. Caffeine / Caffeine Anhydrous3. Citrulline Malate4. Beta-Alanine5. Electrolytes (Sodium, Potassium, Calcium, Magnesium)6. Potassium Citrate7. Magnesium Glycinate8. Coconut Water9. Highly Branched Cyclic Dextrin (HBCD)10. Essential Amino Acids (EAAs)11. Dietary Nitrates (Beetroot Extract, Beetroot Juice, Pomegranate Juice)12. Alpha-GPC13. Rhodiola Rosea COGNITION & NOOTROPICS14. Caffeine15. Nicotine16. L-Theanine17. Creatine Monohydrate18. Alpha-GPC19. Lion's Mane Mushroom FAT LOSS20. Yohimbine HCl21. Caffeine22. Nicotine23. Ephedrine (Bronkaid)24. Green Tea Extract (EGCG)25. Berberine SLEEP26. Ashwagandha27. Melatonin28. Magnesium Glycinate29. Kiwi Fruit30. Taurine31. Cannabis / Marijuana32. Phenibut GENERAL HEALTH33. High-EPA Fish Oil34. Citrus Bergamot35. Policosanol36. PHGG Fiber (Partially Hydrolyzed Guar Gum / Sunfiber)37. Pycnogenol (French Maritime Pine Bark Extract)38. Vitamin D339. Vitamin C40. Glutathione41. TUDCA (Tauroursodeoxycholic Acid)42. Zinc Picolinate43. Methylated Vitamin B1244. Curcumin

PERFORMANCE & MUSCLE BUILDING 1. Creatine Monohydrate 2. Caffeine / Caffeine Anhydrous 3. Citrulline Malate 4. Beta-Alanine 5. Electrolytes (Sodium, Potassium, Calcium, Magnesium) 6. Potassium Citrate 7. Magnesium Glycinate 8. Coconut Water 9. Highly Branched Cyclic Dextrin (HBCD) 10. Essential Amino Acids (EAAs) 11. Dietary Nitrates (Beetroot Extract, Beetroot Juice, Pomegranate Juice) 12. Alpha-GPC 13. Rhodiola Rosea COGNITION & NOOTROPICS 14. Caffeine 15. Nicotine 16. L-Theanine 17. Creatine Monohydrate 18. Alpha-GPC 19. Lion's Mane Mushroom FAT LOSS 20. Yohimbine HCl 21. Caffeine 22. Nicotine 23. Ephedrine (Bronkaid) 24. Green Tea Extract (EGCG) 25. Berberine SLEEP 26. Ashwagandha 27. Melatonin 28. Magnesium Glycinate 29. Kiwi Fruit 30. Taurine 31. Cannabis / Marijuana 32. Phenibut GENERAL HEALTH 33. High-EPA Fish Oil 34. Citrus Bergamot 35. Policosanol 36. PHGG Fiber (Partially Hydrolyzed Guar Gum / Sunfiber) 37. Pycnogenol (French Maritime Pine Bark Extract) 38. Vitamin D3 39. Vitamin C 40. Glutathione 41. TUDCA (Tauroursodeoxycholic Acid) 42. Zinc Picolinate 43. Methylated Vitamin B12 44. Curcumin

PERFORMANCE &amp; MUSCLE BUILDING1. Creatine Monohydrate2. Caffeine / Caffeine Anhydrous3. Citrulline Malate4. Beta-Alanine5. Electrolytes (Sodium, Potassium, Calcium, Magnesium)6. Potassium Citrate7. Magnesium Glycinate8. Coconut Water9. Highly Branched Cyclic Dextrin (HBCD)10. Essential Amino Acids (EAAs)11. Dietary Nitrates (Beetroot Extract, Beetroot Juice, Pomegranate Juice)12. Alpha-GPC13. Rhodiola Rosea COGNITION &amp; NOOTROPICS14. Caffeine15. Nicotine16. L-Theanine17. Creatine Monohydrate18. Alpha-GPC19. Lion's Mane Mushroom FAT LOSS20. Yohimbine HCl21. Caffeine22. Nicotine23. Ephedrine (Bronkaid)24. Green Tea Extract (EGCG)25. Berberine SLEEP26. Ashwagandha27. Melatonin28. Magnesium Glycinate29. Kiwi Fruit30. Taurine31. Cannabis / Marijuana32. Phenibut GENERAL HEALTH33. High-EPA Fish Oil34. Citrus Bergamot35. Policosanol36. PHGG Fiber (Partially Hydrolyzed Guar Gum / Sunfiber)37. Pycnogenol (French Maritime Pine Bark Extract)38. Vitamin D339. Vitamin C40. Glutathione41. TUDCA (Tauroursodeoxycholic Acid)42. Zinc Picolinate43. Methylated Vitamin B1244. Curcumin

Supplements that work

Many people want to ultimately get leaner and lose body fat...but they are not consuming enough food to support an effective calorie deficit. Here is the approach I take instead, and how to evaluate whether or not this is the route for you to take.

Many people want to ultimately get leaner and lose body fat...but they are not consuming enough food to support an effective calorie deficit. Here is the approach I take instead, and how to evaluate whether or not this is the route for you to take.

Eat more to lose fat. Start by building your metabolism.

Joe is an ATWR holding powerlifter. One of the best lifters of our generation, a highly intelligent and outspoken personality in the industry, as well as a successful coach and business owner. We get into an in depth discussion on multiple topics, things get emotional, and Joe makes a couple big announcements...

Joe is an ATWR holding powerlifter. One of the best lifters of our generation, a highly intelligent and outspoken personality in the industry, as well as a successful coach and business owner. We get into an in depth discussion on multiple topics, things get emotional, and Joe makes a couple big announcements...

Ep.3 Joe Sullivan

In episode 2 of the Hammer and Chisel Performance Podcast, Jon Heck 
answers all questions sent into Instagram last week for the Sunday 
Q&A. The floor will be open on Instagram every Sun day on my IG 
story for questions related to training, nutrition, sports, coaching, 
business and more. Each Sunday, the Q&A from the previous week will 
be answered on the podcast.

In episode 2 of the Hammer and Chisel Performance Podcast, Jon Heck answers all questions sent into Instagram last week for the Sunday Q&A. The floor will be open on Instagram every Sun day on my IG story for questions related to training, nutrition, sports, coaching, business and more. Each Sunday, the Q&A from the previous week will be answered on the podcast.

In episode 2 of the Hammer and Chisel Performance Podcast, Jon Heck 
answers all questions sent into Instagram last week for the Sunday 
Q&amp;A. The floor will be open on Instagram every Sun day on my IG 
story for questions related to training, nutrition, sports, coaching, 
business and more. Each Sunday, the Q&amp;A from the previous week will 
be answered on the podcast.

Ep. 2: Q&A Answered

Graham Tuttle, aka the Barefoot Sprinter, is an iconic figure in the fitness industry. With nearly half a million followers on Instagram, Graham ascended from an "Average Joe" personal trainer to a famous coach and influencer in the fitness space. We dive into a conversation on his rise to fame, philosophy, originality, virality, and more.

Graham Tuttle, aka the Barefoot Sprinter, is an iconic figure in the fitness industry. With nearly half a million followers on Instagram, Graham ascended from an "Average Joe" personal trainer to a famous coach and influencer in the fitness space. We dive into a conversation on his rise to fame, philosophy, originality, virality, and more.

Ep. 1: The Barefoot Sprinter

My name is Jon Heck, and I am a strength and conditioning coach and nutritionist. I am a former strength coach from Division-1 college football and the NFL. I now run my coaching business Hammer and Chisel Performance full time, working with all walks of life on nutrition and training. With a background in powerlifting, bodybuilding, strongman, football and coaching in different fields, I will be bringing on a wide variety of guest from all of these realms of the world of performance and the fitness industry to talk all things coaching, nutrition, training, business, and more.

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