GLP-1 drugs are changing the weight loss landscape fast, but the most important questions aren’t about hype, they’re about outcomes. We sit down with Dr. Brittany Johnson, a registered dietitian-nutritionist and PhD scientist, to explain what GLP-1 medications actually do in the body: appetite suppression, slower gastric emptying, and improved blood sugar control, plus why people often talk about Ozempic when they really mean a broader class of medications. We also dig into semaglutide vs tirzepatide, what “higher efficacy” really means, and why side effects and results can look different person to person. 

From an exercise and sports science lens, we go straight at body composition. How much lean mass do people risk losing during rapid weight loss, and why is it so hard to measure true muscle loss in the research? We talk through the practical basics that keep showing up in the evidence: resistance training, higher protein intake, and the potential role of creatine. Then we tackle the part too many people avoid: stopping the drug. With data suggesting many users discontinue within a year due to cost or side effects, we unpack what weight regain can look like, why fat can return faster than lean mass, and how that can set up long-term health problems if you don’t build sustainable habits. 

We also explore the human side of “food noise” reduction, including cravings, alcohol interest, motivation, and the social joy of eating. Plus: micronutrient gaps that can worsen when people eat less but not better, and why supplements may matter more in this GLP-1 era. Subscribe, share this with a friend considering GLP-1s, and leave a review with your biggest question about training and nutrition while on these medications.

We skewer extreme New Year’s resolutions and swap them for simple, sustainable habits that actually build fitness. From 75 Hard to detoxes and no-days-off myths, we cut through noise and focus on recovery, progression, and realistic goals.

• Why 75 Hard and streaks fail on sustainability and purpose
• Why coffee and moderate caffeine can support health and training
• how to build from 5K consistency before marathons and Ironman
• the role of recovery, easy sessions, and strength work
• why detoxes and “hormone resets” mislead without diagnostics
• how to replace fads with weekly training standards that stick
• practical race goals, injury risk, and smarter progression
• a lighthearted Russian “money jump” tradition to close

Ever wonder how a legal buffer can shave nearly a minute off a 40K time trial? We sit down with freshly minted PhD Eli Shannon to unpack the science and the tactics behind sodium bicarbonate, from the lab to the start line. Eli explains why an hour-long ride is anything but steady state and how surges, climbs, and late-race kicks amplify the value of buffering hydrogen ions when it matters most.

We dig into the numbers: an average 1.4% improvement for trained male cyclists, translating to about 54 seconds saved. Eli breaks down practical dosing that busy athletes can use—why 0.3 g/kg remains the benchmark, when 0.2 g/kg might suffice, and how to convert that to simple grams for a 70 kg rider. Delivery is everything, so we drill into hydrogel systems designed to reduce GI distress, and we set a clear timing window of 90–120 minutes before the gun. You’ll hear how blood bicarbonate rises, dips early with fast pacing, then stays elevated enough to support decisive efforts in the final kilometers.

Race-day logistics matter. We walk through smart top-up strategies between heats or double events without overdoing sodium. We talk heat, hydration, and why you should practice your plan before it counts. And we set the record straight on “lactic acid,” highlighting how lactate is fuel while hydrogen ions drive acidosis. We also touch on beta-alanine’s intracellular buffering and how it pairs with bicarbonate in sports defined by repeated 30–240-second surges.

BIO:  Eli Shannon recently successfully defended his PhD at his viva voce in Exercise Physiology, Metabolism and Nutrition at Edge Hill University, Ormskirk, UK. Eli's research focused on the effects of sodium bicarbonate ingestion on prolonged high-intensity exercise performance and metabolism in both normoxia and acute normobaric hypoxia. Prior to this, Eli completed his bachelor's degree (BSc, Hons) in Sport and Exercise Science and master's degree (MSc) in Exercise Physiology at York St. John University, York, UK. During his time in York, Eli also spent four years playing full-time soccer against professional academies at the i2i International Soccer Academy. Eli's research interests primarily focus on enhancing exercise performance through nutritional and physiological interventions. 

We talk with physiologist Elliot Jenkins about how passive heat acclimation boosts VO2 max, hemoglobin mass, and cardiac function in trained runners without adding mechanical training load. Practical protocols, safety tips, and open research questions round out a clear, actionable guide to using heat wisely.

• Elliot’s path from Otago to a PhD in the UK
• Why passive heat instead of exercising in heat
• Hematology: plasma volume expansion 
• Cardiac changes: larger end-diastolic volume and stroke volume
• VO2 max and speed gains in trained runners
• Practical protocol: time, temperature, frequency, hydration
• Safety: dizziness, slow exits, supervision, low blood pressure
• Dose-response unknowns and hot-climate athletes
• Heat vs cold and contrast for recovery and adaptation
• Where to find Elliot’s paper and social links (see below).

Follow Elliott Jenkins on X @E_J_Jenkins 

His paper is published here: https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP289874

Strong opinions, stronger evidence. We take the much-quoted “women are not small men” and separate what’s useful from what’s been hijacked by marketing, then rebuild it with training principles that actually deliver results. With Dr. Alyssa Parten and Dr. Antonella Schwartz, we get honest about where women’s physiology matters, where it doesn’t.

We dive into the truth behind “lift heavy.” Heavy is relative to your experience, and strength lives on a spectrum. You’ll hear how to use RPE and reps in reserve to auto-regulate around stress and menstrual symptoms, why progressive overload outperforms rigid cycle-based templates, and how new lifters can thrive across broad rep ranges. We also call out the supplement aisle: creatine isn’t gendered, protein targets matter more than gender, and micronutrient needs like iron, vitamin D, calcium, and folate should be guided by individual needs.

For more information on our guests.

Alyssa Parten PhD https://education.ua.edu/directory/alyssa-parten/ 

Antonella Schwarz PhD https://www.barry.edu/en/c-vitae/professors/antonella-v-schwarz 

Dr. Blaine Lints shares his extraordinary journey from teenage ultra-endurance athlete to Navy SEAL to exercise science PhD, offering unique insights on human performance optimization and resilience. His remarkable background includes completing 100 miles in 18 hours at age 16, surviving the grueling SEAL Hell Week, breaking the SEAL deadlift record, and conducting groundbreaking research on ketone supplementation for cognitive performance.

• Started endurance sports at age 12-13, completing his first half Ironman at 14
• Ran 100 miles in 18.5 hours during a 24-hour run at age 16
• Enlisted in the Navy at 18 and became one of only 11 original members to complete SEAL training in his class
• Describes Hell Week as a 125-hour ordeal with minimal sleep and constant physical activity
• Broke the SEAL deadlift record during his service
• Earned his PhD researching ketone monoesters for mitigating cognitive impairment during hyperthermia
• Suggests Zone 2 training is most valuable for athletes training 15+ hours weekly
• Plans to continue researching interventions for brain injuries in tactical populations

Listen to our podcast for more fascinating discussions with experts in sports science and human performance optimization.

Alyssa Parten, PhD, CSCS, is a Clinical Assistant Professor of Kinesiology at The University of Alabama. Her research centers on resistance training and female physiology, with a focus on strategies to enhance female exercise performance and how resistance training may impact female long-term health. Dr. Alyssa Parten shares her expertise on female physiology and resistance training, challenging conventional wisdom about menstrual cycle-based training while advocating for personalized, auto-regulated approaches instead.

• Clinical assistant professor of kinesiology researching resistance training in female physiology
• Competitive powerlifter with a 292.5 lb squat, 187.5 lb bench press, and 375 lb deadlift at 138 lbs bodyweight
• Research found no significant metabolic differences between follicular and luteal phases
• Auto-regulation through RPE is more effective than strict cycle-based training programs
• Normal menstrual cycle length ranges from 24-39 days, with significant individual variation
• Traditional powerlifting and bodybuilding training are both effective for female physiology
• Leading FEMPOWER research team studying women-specific training adaptations
• Current projects examine post-activation performance enhancement protocols for women
• Future research will explore resistance training benefits during perimenopause and menopause

BIO: Andy Sparks, PhD, was an academic in the UK for ~25 years and is now the Research Innovations Manager for Maurten AB, Sweden, and an Honorary Visiting Research Fellow at Liverpool John Moores University, UK. His research focuses on nutritional interventions to enhance sports performance, particularly the use of sodium bicarbonate. He has published extensively on a range of topics in exercise physiology and sports nutrition, with a particular interest in endurance cycling and running performance.

Dr. Andy Sparks shares his expertise on sodium bicarbonate as an overlooked yet highly effective ergogenic aid for sports performance, with a particular focus on recent advances in delivery methods that minimize gastrointestinal distress. He explains the science behind bicarbonate supplementation and reveals why this supplement deserves more attention from athletes across multiple sports.

Key Points!

• Sodium bicarbonate is recognized as an A-list evidence-based supplement by the Australian Institute of Sport
• Traditional delivery methods caused GI distress, giving the supplement a negative reputation despite its effectiveness
• Works as an extracellular buffer that helps manage hydrogen ions during high-intensity exercise
• May also reduce pain perception during exercise, explaining benefits in longer-duration events
• Effective for high-intensity activities (400m-3000m races), intermittent sports, and even endurance events
• Dosing varies widely (0.1-0.3g/kg bodyweight) with significant inter-individual response variability
• Peak blood bicarbonate levels occur between 15-90 minutes post-ingestion, depending on delivery method
• The Maurten bicarb system combines mini-tablets with a carbohydrate hydrogel to maximize effectiveness while minimizing GI issues
• Safety concerns relate primarily to sodium load rather than bicarbonate itself
• Particularly beneficial for race strategies with high-intensity starts followed by sustained efforts

The Maurten bicarb system is available online at maurten.com, with region-specific sites including a US option.

Kristy Storschuk, PhD candidate in muscle physiology at Queen's University, discusses the science behind Zone 2 training and fasting, challenging popular myths about their benefits for mitochondrial health and metabolic flexibility.

• Zone 2 training may not provide the unique benefits often attributed to it on social media
• Research suggests exercise intensity is a more powerful driver of mitochondrial adaptations than staying in specific heart rate zones
• Achieving higher volume at intensities above Zone 2 appears more beneficial for metabolic health
• Elite athletes do significant Zone 2 training, but their adaptations may primarily come from their high-intensity work
• VO2 max is a stronger predictor of all-cause mortality than other metrics
• Fasting activates mitochondrial pathways in rodents but shows no similar effect in humans
• Humans don't deplete muscle glycogen during fasting the way mice do
• Metabolic flexibility refers to the body's ability to switch between fuel sources in different contexts
• Many approaches can improve health and fitness – prioritize intensity you can recover from

If you're interested in learning more about exercise physiology or following Kristy's research, you can find her online discussing the science of exercise metabolism and muscle adaptations.