This week we take on a big holiday question: can Thanksgiving eating actually ruin your progress? The coaches break down portion control, cravings, dessert habits, leftovers, small-plate strategies, and how one big meal compares to an entire week of training. We also talk about why people gain weight during the holidays, how to manage calories without stressing, and the simplest way to get back on track the next day. If you want realistic fitness advice for Thanksgiving and the rest of the holiday season, this episode covers it. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

This week the 3Gs sit down with holistic health practitioner Natalie Davis to break down colon hydrotherapy. She explains how constipation affects energy, sleep, digestion, hormones, and even long term disease risk. Natalie shares real stories from her 39 years in practice, including how detoxing, hydration, and consistent lifestyle habits can support gut health and overall longevity.

The guys ask about common issues like sluggish bowels, backed up lymphatic systems, stress and cortisol, gallstones, and why so many people walk around feeling tired and inflamed. Natalie also talks about her approach to emotional patterns, her work with special needs clients, and how she guides people toward better balance in their bodies.

If you have ever wondered whether colon hydrotherapy actually works, who it helps, or how it fits into a healthy lifestyle, this episode gives a clear look at what really happens and why so many people swear by it.

Natalie's Colon Therapy Practice: https://dnscolontherapy.com

New episodes every Sunday!

You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast

CONNECT WITH US ON INSTAGRAM: @the3gsfitness

This week the 3Gs talk about how sleep affects stress, recovery, and muscle growth. From cortisol and REM sleep to late night workouts and sleep apnea, they break down how rest impacts everything from strength to fat loss.

Coach Cisco shares his own experience managing sleep apnea and how quality sleep changed his performance in the gym. Coach Michael talks about the connection between stress and recovery, while Coach Kael (not Kyle) explains why deep sleep is when your body actually builds muscle.

If you want to get stronger, recover faster, and stress less, this episode will show you why sleep is one of the most underrated tools for your gains.

New episodes every Sunday!

You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast

CONNECT WITH US ON INSTAGRAM: @the3gsfitness

This week the 3Gs welcome powerlifter "J" Jovonte and Coach Tommy Staup of The Bunker Athletics to talk about chasing big numbers, mastering form, and building the mindset for strength.

"J" shares how he pulled over 660 lbs without a belt, why he trains with lifters stronger than himself, and what keeps him pushing toward a 700 lb deadlift. Coach Tommy breaks down the strategy behind record-level training and how he builds athletes who perform under pressure.

If you want to understand what separates good lifters from great ones, how mindset drives performance, and why strong coaching matters, this episode is for you.

The Bunker Athletics: https://www.thebunkerathletics.com

New episodes every Sunday!

You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast

CONNECT WITH US ON INSTAGRAM: @the3gsfitness

This week the 3Gs talk all about bone broth protein, what it is, how it is made, and why it is a key part of Coach Michael's daily routine. He shares how he mixes unflavored bone broth into his morning coffee, why he avoids added sugar and soy, and how collagen and amino acids support his joints and recovery. Cisco and Kael ask about his supplement lineup, from creatine to essential amino acids, and how staying consistent keeps him strong and active (even if the guys keep aging him up to 73).

If you have ever wondered whether bone broth actually helps with longevity, joint health, or muscle maintenance, this episode gives a clear breakdown of how to use it and why it works.

New episodes every Sunday!

You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast

CONNECT WITH US ON INSTAGRAM: @the3gsfitness

This week the 3Gs talk all about the pull up and why it's one of the best ways to build real upper body strength. You'll learn how to improve your pull up form, engage the right muscles, and use simple progressions to master pull ups at any age.

Coach Michael shares how he's maintained his pull up strength for decades, while Cisco and Kael show how they coach clients through band-assisted pull ups, negatives, and other proven techniques for better results.

If you're watching on YouTube, you'll also see the 3Gs demonstrate their own pull up variations, form tips, and training ideas you can try at the gym.

New episodes every Sunday!

You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast

CONNECT WITH US ON INSTAGRAM: @the3gsfitness

This week, the 3Gs welcome Dr. Trinh, Chief Medical Officer at the Healthy Brain Clinic, and Gero Wellness Coach Stan Wada to talk about Alzheimer's, brain health, and how lifestyle choices can make all the difference.

Dr. Trinh breaks down what causes dementia, how Alzheimer's develops, and why exercise and nutrition are the strongest forms of prevention. Stan shares how working with older adults can improve memory, coordination, and confidence through simple, consistent movement.

If you want to learn how to keep your brain sharp, understand the science behind prevention, and hear how strength training supports longevity, this episode is for you.

New episodes every Sunday!

You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast

CONNECT WITH US ON INSTAGRAM: @the3gsfitness

The 3Gs dive into how AI is changing the fitness world and what that means for personal trainers. They share real experiences from the gym floor to online coaching and talk about what AI can and can't do when it comes to motivation, connection, and results.

If you've ever wondered whether AI could coach like a human or where it fits in your own fitness journey, this episode has you covered.

New episodes every Sunday!

You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast

CONNECT WITH US ON INSTAGRAM: @the3gsfitness

This week the Coaches compare some of today's most popular protein bars to see which ones actually deliver on taste, nutrition, and value. From Barbell and Kirkland Signature to Fit Crunch, ALOHA, IQBAR, KIND Protein, and a new bar called David, the 3Gs put them all to the test.

They don't all see it the same way. One reaches for a bar to curb sweet cravings, another leans on it for quick pre-workout fuel, and the third zeroes in on protein numbers for bulking. The mix of perspectives makes for a grounded, back-and-forth look at what really matters when picking a bar.

If you've ever stood in front of the nutrition aisle unsure which bar to grab, this episode will help you cut through the noise and make a choice that fits your goals.

New episodes every Sunday!

You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast

CONNECT WITH US ON INSTAGRAM: @the3gsfitness

Adam Kholghy joins the 3Gs to share how nutrition transformed his energy, mindset, and workouts, and how that shift inspired him to launch Healthy Meals Kitchen, a leading healthy meal prep service in Orange County.

Adam talks about building the business from his family's pizzeria days to serving thousands with balanced, ready to eat meals. He explains why variety matters more than strict diets, how the 21 day rule helps habits stick, and how his team creates options for everyone from athletes looking for high protein meal delivery to seniors who need lower sodium meals.

If you want to learn about meal prep, habit change, and the story behind a thriving fitness focused business, this episode delivers both practical tips and inspiration.

New episodes every Sunday!

You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast

CONNECT WITH US ON INSTAGRAM: @the3gsfitness