Pat Basil is a CSCS with a Masters Degree in Exercise Science and an Undergraduate Degree in Psychology, a great combo for knowing how to merge the training prescription with the relationship and mindset to get people to act and change.

Pat joins me to share his thoughts on:

-How to create the sweet spot of training stimulus to create adaptation

-Why you can make great progress with more consistency and less total work

-Why focusing on keeping the streak alive helps

-Why he doesn’t care if you get bored and why changing up your training every 4 weeks is a bad idea

-What is rate of force development, why it matters, and how we can train it

-Why training power and explosiveness is important for everyone

-Plyometrics, jumping, the difference between them, and what really matters

-And much more

01:15 Training Intensity and Stimulus

03:58 Misconceptions in Fitness Media

06:26 Consistency and Effective Training

13:21 Psychological Barriers in Training

22:24 Rate of Force Development

26:24 Handling Everyday Physical Tasks

27:07 Training for Functional Strength

30:27 Understanding Plyometrics

34:28 Programming Plyometric Exercises

40:10 Tools and Techniques for Explosive Training

44:30 Staying Active and Enjoying Exercise

I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:

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Chris Powell is a lot more than just the host of the ABC Series Extreme Weight Loss (Extreme Makeover: Weight Loss Edition). Chris is a highly educated, evidence based, and deeply empathic coach who works with people struggling with significant weight loss.

Chris shares:

-The biggest mistakes people make when trying to lose weight

-Helping people change their beliefs about what they can accomplish

-Could a show like his even be made in today’s landscape?

-What conditions and behaviours were necessary for people to keep the weight off that they lost

-The risks vs the rewards of significant fat loss

-Some of the negative aspects of social media attention and if he would go back and keep the genie in the bottle of the fame from his show

-How the show and his work has positively changed lives, told stories, and inspired people to change

-The importance of keeping promises to yourself

-Some dangers of social media attention, the people who don’t understand boundaries, and problems with sharing kids on your social media

-And much more

00:26 Mainstream Media and Fitness Industry

04:20 Biggest Mistakes in Weight Loss

10:27 Psychological Barriers to Weight Loss

12:38 The Role of Identity in Transformation

18:15 Extreme Weight Loss Shows: Could They Exist Today?

23:46 Maintaining Weight Loss: Key Factors

32:02 Risks of Rapid Weight Loss

34:01 The Importance of Muscle Maintenance

34:24 Guest Introductions and Upcoming Episodes

35:21 Concerns with Rapid Weight Loss

37:21 Psychological Aspects of Weight Loss

39:12 The Role of Accountability in Weight Loss

43:27 Navigating Public Attention and Social Media

53:52 Parental Influence on Children's Body Image

I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:

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Dr Sean Pastuch is an industry leader in helping people not accept a life limited by pain, but getting people back to doing what they love.

In this episode Sean shares:

-His insights into why we don’t need to accept pain as part of life

-Thoughts on how to change our story about pain

-How to get back to doing things we love in life

-How our relationships affect our experience of pain

-Insights on recognizing and changing our rigid identity around what we can or can’t do

-4 steps to becoming a high performer in life

-Why not trusting yourself to follow through can be damaging

-And much more

01:22 Discussing Pain Management

02:21 The Impact of Pain on Life

04:24 Challenging Pain Narratives

06:21 Active Life's Approach to Pain

07:27 Personal Stories and Examples

15:56 Understanding Pain and Its Signals

26:00 The Role of Environment and Relationships

29:17 Identity and Flexibility

31:13 The Comfort of Identity and Fear of Failure

32:11 Sports Analogies: Performance Under Pressure

34:29 The Pressure Drill: Building Mental Toughness

38:27 The Four Steps to Becoming a High Performer

41:11 The Importance of Keeping Promises to Yourself

53:16 Setting Boundaries and Saying No

53:45 Opportunities with Active Life

I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:

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Matt Wenning is a rare combination of high level education (Masters Degree in Biomechanics) and high level competition success (3x World Champion powerlifter and multiple record holder). Matt joins me to share his thoughts on:

-Biomechanics, specifically practical and tactical nuance, and underrated ideas he feels aren’t utilized often enough

-Why he feels variety is important but how to apply variety

-Why experienced lifters may benefit from thoughtful variety in their programming and why newer lifters benefit more from more time focusing on consistent skills

-How to train for power and explosiveness

-How to get strong

-How to develop grit and mental toughness

-And much more

02:35 The Importance of Gym Environment

06:22 Biomechanics and Training Variety

13:12 Strength Training and Injury Prevention

23:15 Plyometrics and Practical Applications

28:44 Concerns About Long-Term Athletic Performance

29:02 The Reality of Genetic Gifts in Fitness

29:32 The Importance of Patience in Strength Training

30:09 Practical Tips for Everyday Strength

30:33 Stress Management for Firefighters

31:12 The Role of Recovery in Strength Training

32:29 Understanding Muscle and Strength Development

38:25 The Importance of Exercise Variation

41:40 Mental Toughness and Physical Limits

47:21 Developing Grit and Consistency

I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:

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Dr. Caleb Burgess is a Doctor of Physical Therapy and Certified Strength and Conditioning Coach who joins me to discuss:

-How being an overall healthier person means you typically have less pain and recover from injury better

-How repetitive movements and sustained postures may lead to injury risk

-Why slouched positions aren’t inherently risky for injury, but lack of variety of movement may be

-If exercise technique has any relationship with pain

-If it’s ok to play up the placebo effect of some treatments if someone feels better

-And much more

00:57 The Overestimation of Specific Treatments

01:32 Holistic Health and Pain Management

03:24 The Role of Lifestyle in Recovery

03:50 Belief and Placebo in Therapy

09:09 Challenges in Patient Beliefs and Expectations

12:57 The Power of Placebo and Ethical Considerations

19:39 The Importance of Movement and Posture

27:08 Understanding the Construction Worker's Physical Demands

28:31 The Importance of Load Management

29:58 The Cup Analogy for Capacity Building

31:24 Personal Anecdotes on Physical Training

33:06 Does Exercise Technique Matter?

43:11 Factors Influencing Pain Beyond Physical Activity

47:54 Conclusion and Resources

I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:

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Brad Schoenfeld, PhD is among the worlds leading researchers in the field of muscle hypertrophy, a tenured professor, and author. Brad is measured and nuanced in his breakdown of popular muscle building beliefs and myths. 

Brad joins me to share a researched backed breakdown of:

-Why we can build muscle with rep ranges outside the classic 8-12 reps. 

-The benefits of training at different rep ranges. 

-Are higher reps more fatiguing than low reps.

-Is fatigue really a serious issue in training.

-What the research really says about volume.

-The difference between effective and optimal for training volume.

-Are metallic stress and muscle damage relevant to muscle growth.

-How muscle memory works.

-Does lifting tempo matter.

-The frustrating things about muscle hypertrophy Brad sees popular and circulating in the industry.

-Plus much more.

01:05 Debunking Muscle Building Myths

01:40 Research Insights on Rep Ranges

03:29 Practical Implications of Training Loads

14:44 Volume and Muscle Hypertrophy

23:31 Mechanical Tension and Muscle Growth

25:25 Introduction to Muscle Hypertrophy Research

25:52 Mechanical Tension: The Primary Factor

26:16 Metabolic Stress and Muscle Damage

29:37 The Role of Satellite Cells

31:09 The Pump and Mechanical Tension

33:15 Misconceptions in Muscle Hypertrophy

34:24 Training Variables and Individual Differences

36:40 Eccentric Training and Muscle Damage

40:24 Gender Differences in Training Response

43:06 Genetic Ceiling and Muscle Memory

46:17 Aging and Muscle Maintenance

I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:

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Joel Jamieson is a world leader on performance conditioning, heart rate variability, and energy systems.

Joel joins the podcast to educate you on:

-The optimal balance of strength and cardio.

-Is VO2 max trainable and how important is it for longevity.

-Can you do too much strength training to where it negative affects longevity.

-Where do we see diminishing returns on strength training.

-How does cardio reduce risk of major lifestyle disease like cardiovascular disease.

-Why Joel has shifted his focus from coaching elite MMA athletes to longevity science.

-Does how you do cardio and strength in relation to each other matter.

-How cardio enhances strength training.

-An introduction to heart rate variability and how it may help with your health and longevity(we have a deeper dive planned for a future episode). 

-Strategies to promote parasympathetic nervous system activation.

-Why cardio needs to be more frequent than strength training.

-And much more.

01:00 The Impact of Overtraining on Longevity

03:41 Research Insights on Training Frequency and Longevity

05:59 Cardio and Strength Training for Optimal Health

08:01 The Role of Social Interaction and Lifestyle in Longevity

14:23 Cardiovascular Health and Disease Prevention

17:04 The Importance of Muscle Mass in Disease Survival

19:11 Personal Reflections and Shift to Longevity Focus

22:09 Holistic Lifestyle Interventions for Longevity

24:21 Introduction to Heart Rate Variability

25:15 Understanding the Parasympathetic Nervous System

25:46 Sympathetic Nervous System in Action

26:43 Impact of Stress on the Body

28:51 HRV and Measuring Stress

32:25 Balancing Exercise and Recovery

38:33 Adaptive Stimulus in Cardio and Strength Training

42:55 Upcoming Events and Resources

I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:

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Aram Grigorian is a dear friend and one of the most generous and selfless professionals in the industry. 

Aram joins me to share his thoughts on:

-Why he thinks people would benefit from tracking their nutrition (there’s a lot of nuance here).

-Why people are often resistant to tracking.

-Self limiting beliefs.

-How fashion magazines, social media, and even your mom’s language and actions messed up your body image and relationship with food.

-Why creating time to cook is a major obstacle for many people.

-How to be empowering and empathic.

-Having tough conversations with aging parents about their lifestyle behaviours.

-And much more.

01:00 The Importance of Nutrition Tracking

04:48 Challenges and Misconceptions About Tracking

14:56 Practical Tips for Food Tracking

22:38 Changing Narratives and Overcoming Beliefs

27:48 Challenging Beliefs and Routines

28:56 The Disempowerment in the Industry

30:28 Empathetic Empowerment

31:34 Critique of Performative Empathy

32:07 Personal Stories and Parental Influence

34:39 The Impact of Diet Culture

36:10 Navigating Misinformation and Personal Responsibility

39:03 Coaching Women and Body Image

40:25 The Role of Strength Training

44:08 The Complexity of Individual Health

45:31 Empathy and Realistic Goals in Fitness

51:02 Concluding Thoughts and Future Plans

I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:

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Jason Brown is one of the industry’s leading authorities on programming for strength, cardiovascular health, and making it all fit optimally into a busy life. 

Jason breaks down a masterclass in making strength and cardio work within your busy life so you don’t need to live in a gym 6 days a week and shares thoughts on:

-How much strength training and cardio you need. 

-Why you probably don’t need more than 3 days in the gym. 

-How zone 2 cardio helps with muscle growth.

-How people usually aren’t doing the right things for their health. 

-Tactics to manage fatigue.

-Tactics for getting more steps.

-Why making a intentional effort matters in a convenient world. 

-How to shift out of fight or flight mode.

-And much more.

01:04 Diving into Strength Training Frequency

05:02 Designing Programs for Busy Individuals

06:59 The Importance of Recovery and Stress Management

10:28 Incorporating Aerobic Training

16:28 Tracking Progress and Daily Activity

25:18 Effective Two-Day Workout Plans

29:52 Home Gym Strategies and Exercise Pairings

30:32 Challenges of Training in Commercial Gyms

30:52 Full Body Training Strategies

32:21 Online Training and Program Adaptations

34:36 The Importance of Zone Two Cardio

38:21 Social Media and Fitness Misinformation

43:20 Balancing Cardio and Strength Training

50:21 Final Thoughts and Resources

I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:

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Andy Morgan is an experienced coach and the co-author of the Muscle and Strength Pyramids Books. Andy showed up researched and prepared to give you a lot of value. Andy joins the podcast to share his wisdom on:-How to spot fitness and nutrition charlatans.-Where do such charlatans originate from.-What’s going on when someone isn’t losing weight but claims they’re in a calorie deficit.-Why do people underestimate their calorie intake.-Why you shouldn’t add back the calories you burn during exercise.-How people can maintain muscle mass when cutting for fat loss.-How much protein can you absorb in one sitting.-Why he doesn’t endorse body fat testing methods or devices. -And much more.

00:47 Spotting Charlatans in Fitness and Nutrition

00:55 The Journey of Rip Body and Coaching

03:38 The Importance of Evidence-Based Fitness

05:57 Common Traits of Fitness Charlatans

17:31 The Naive Enthusiast, Opportunist, and Clout Chaser

24:06 Understanding Calorie Deficits and Weight Loss

29:51 Unrealistic Timelines and Weight Loss Expectations

30:27 Calorie Calculators and Movement

32:44 The Inaccuracy of Calorie Burn Calculations

35:05 Maintaining Muscle Mass During Fat Loss

46:27 Protein Intake and Distribution

52:57 The Problem with Body Fat Percentage Devices

59:01 Conclusion and Resources

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