In this Q&A episode, I answer your top fitness, nutrition, and lifestyle questions, covering how to stay lean without obsessing over calories, the best way to train with limited time, and whether late-night eating really leads to fat gain.

Some of the key topics I discuss:
✅ How to know if your workout routine is effective
✅ The best way to get stronger with minimal training
✅ A fitness rule that annoys me & why it needs to go
✅ Are there any overrated exercises for muscle growth?
✅ How to build muscle with just 3 workouts per week

Plus, I share some fun personal insights, like an underrated everyday luxury, a skill I’ve picked up that people might not expect, and the one travel experience I’d relive if I could.

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Timestamps:
00:11 Introduction – Answering Your Fitness & Lifestyle Questions
02:12 How to Stay Lean Without Obsessing Over Every Calorie
03:41 How to Know If Your Workout Routine Is Actually Effective
05:01 An Underrated Everyday Luxury That More People Should Appreciate
06:57 Best Way to Get Stronger With Minimal Training Time
09:35 A Fitness Rule That Annoys Me (And Why It’s Wrong)
10:44 A Travel Experience I’d Relive If I Could & Why
13:23 Does Eating Late at Night Really Lead to Fat Gain?
15:40 Are There Any Overrated Exercises for Building Muscle?
17:37 A Skill I’ve Picked Up That People Might Not Expect
21:25 How to Build Muscle With Just 3 Training Days per Week
24:08 Final Thoughts & Takeaways

In this Q&A episode, I answer your top fitness, nutrition, and lifestyle questions, covering everything from eating out without ruining your fat loss progress to whether supplements are necessary.

Some of the key topics I discuss:
✅ How to recover properly from workouts
✅ The biggest muscle-building mistakes people make
✅ Can you lose fat and build muscle at the same time?
✅ Better ways to improve conditioning if you hate traditional cardio
✅ A training method I used to believe in but no longer do

Plus, I share some fun personal takes, including a place that completely surprised me, who I’d swap lives with for a day, and a piece of technology I couldn’t live without.

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Timestamps:
(00:20) Introduction – Answering Your Fitness & Lifestyle Questions
(00:52) How to Eat Out Without Messing Up Fat Loss Progress
(02:46) How to Know If You’re Recovering Properly From Workouts
(03:42) A Place I Visited That Completely Surprised Me
(05:19) The Biggest Muscle-Building Mistake People Make
(07:08) Are Supplements Necessary, or Can You Get Everything From Food?
(09:08) Who I’d Swap Lives With for a Day & Why
(11:02) Body Recomposition: Can You Lose Fat & Build Muscle at the Same Time?
(12:31) A Training Method I Used to Believe In But No Longer Do
(15:11) A Piece of Technology I Couldn’t Live Without
(17:41) If You Hate Traditional Cardio, Here’s How to Stay Active
(19:43) Final Thoughts & Takeaways

In this episode, I sit down with fellow fitness coach Patrick DiBello to dive into a wide range of fitness, nutrition, and gym culture topics. From breaking strength myths to gym filming etiquette.

Some of the key topics we discuss:
✅ Why most people are stronger than they think
✅ The right way to film in the gym without annoying others
✅ Breaking gender myths in exercise & strength training
✅ How the gym builds one of the best communities
✅ Store-bought bread vs. fresh bread – the great debate

Plus, Patrick opens up about celebrating two years marijuana-free, and we talk about why burning bridges in fitness (or life) is never a good idea.

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Timestamps:
(00:44) Introduction – Who Is Fitness Coach Patrick DiBello?
(03:33) The Importance of Not Burning Bridges in Fitness & Life
(10:11) Why Most People Are Stronger Than They Think
(16:16) Patrick’s Journey: Celebrating Two Years Marijuana-Free
(33:33) How to Film in the Gym Without Being Rude
(40:00) Store-Bought Bread vs. Fresh Bread – A Fun Nutrition Debate
(45:28) Why the Gym Is One of the Best Community Spaces
(55:18) How to Stay in Touch with Patrick DiBello

In this Q&A episode, I answer ten of your biggest fitness, nutrition, and lifestyle questions, covering everything from losing fat without tracking calories to whether cheat meals help or hurt your progress.

Some of the key topics I cover:
✅ How to know if you're training hard enough to build muscle
✅ The biggest diet myth people still believe
✅ How to adjust training & nutrition for staying lean after 40
✅ The best way to make progress at home with minimal equipment
✅ How much cardio do you need for fat loss?

Plus, I dive into some fun topics, like a book, movie, or show that stuck with me, a hobby I’ve always wanted to learn, and the historical or fictional character I’d love to have dinner with.

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Timestamps:
(00:30) Introduction – Answering Your Fitness & Lifestyle Questions
(01:03) Best Way to Lose Fat Without Tracking Calories
(02:53) A Book, Movie, or Show That Stuck With Me
(05:39) How to Know If You're Training Hard Enough to Build Muscle
(07:33) The Biggest Diet Myth People Still Believe
(08:52) A Historical or Fictional Character I’d Love to Have Dinner With
(11:07) How to Adjust Training & Nutrition for Staying Lean Over 40
(12:25) Are Cheat Meals Useful or Do They Slow Progress?
(14:13) A Hobby or Skill I’ve Always Wanted to Learn
(15:56) Best Way to Make Progress at Home With Minimal Equipment
(16:42) How Much Cardio Do You Need for Fat Loss?
(17:42) Final Thoughts & Takeaways

In this Q&A episode, I answer ten of your biggest fitness, nutrition, and lifestyle questions, covering everything from breaking a fat loss plateau to whether you can build muscle without lifting weights.

Some of the key topics I discuss:
✅ How to know if you're really in a calorie deficit
✅ The best strength training exercises for beginners
✅ How much protein do you actually need?
✅ A common fitness myth that needs to die
✅ How to stay motivated when progress feels slow

Plus, I share a random fact you might not expect, the language I’d instantly master if I could, and a food I could eat every day without getting tired.

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Timestamps:
(00:35) Introduction – Answering Your Fitness & Lifestyle Questions
(00:52) Fastest Way to Break Through a Fat Loss Plateau
(02:09) If I Could Instantly Master a Language, Which One Would It Be?
(03:45) How to Know If You're Actually in a Calorie Deficit
(05:05) Best Strength Training Exercises for Beginners
(06:17) A Food I Could Eat Every Day Without Getting Tired
(07:40) How Much Protein You Really Need for Fat Loss & Muscle Growth
(09:33) A Common Diet Trend or Fitness Rule That’s Actually Unnecessary
(11:16) A Random Fact About Me That Might Surprise You
(14:12) How to Stay Motivated When Progress Feels Slow
(16:13) Can You Build Muscle Without Lifting Weights?
(17:27) Final Thoughts & Takeaways

In this Q&A episode, I answer your fitness, nutrition, and lifestyle questions, covering everything from building muscle while losing fat to the best way to train in just 30 minutes.

Some of the key questions I dive into:
✅ Can you get stronger while losing fat?
✅ What’s an underrated habit for long-term fat loss?
✅ Are gym machines good for muscle growth?
✅ What’s my honest take on intuitive eating for fat loss?
✅ How to stay consistent when life gets stressful?

Plus, I share some personal takes, including a place I’d love to visit, an overrated show or anime, and where I’d live if I could never leave. If you’re looking for straight-to-the-point fitness answers, this one’s for you!

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Timestamps:
(00:13) Introduction – Answering Your Fitness & Lifestyle Questions
(01:45) Advice I’d Give My Younger Self About Fitness & Nutrition
(03:27) Can You Build Strength While Losing Fat?
(06:13) A Travel Destination I Haven’t Visited Yet But Want To
(07:32) How to Train for Fat Loss & Muscle Retention in 30 Minutes
(09:31) An Underrated Habit for Long-Term Fat Loss Success
(11:57) A Movie, Show, or Anime I Think Is Overrated
(13:54) My Honest Take on Intuitive Eating for Fat Loss
(15:32) Are Gym Machines Good for Muscle Growth?
(16:47) If I Could Only Live in One Country Forever, Where Would It Be?
(19:53) How to Stay Consistent With Fitness When Life Gets Stressful
(21:32) Final Thoughts & Takeaways

Some days, you don’t feel like showing up. Whether it’s fitness, fat loss, or any goal you’re working toward, there will be moments when you’re unmotivated, unsure, or just not in the mood. But consistency is about turning up anyway—and that’s exactly what I’m doing in this episode.

Today, I had no idea what to talk about. But instead of skipping, I decided to share the exact lesson I want you to apply to your fitness journey: showing up even when it’s not perfect. Progress isn’t about having A+ days all the time—it’s about sticking with it, even when your effort is a C or D.

If you’ve ever struggled with staying consistent, this episode is for you.

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Timestamps:
(00:20) Why I Had No Idea What to Talk About Today
(01:34) What Real Consistency Looks Like (And Why It Matters)
(03:45) A Day Out in Lisbon: My Market Experience
(04:36) How Markets Can Be Great for Finding Second-Hand Gems
(06:06) Final Thoughts – Wrapping Up

I recently launched a new YouTube series called ‘Fitness in 5’, where I break down key fitness and fat loss topics in five minutes or less. In this episode, I introduce the series and share the audio versions of the first five episodes, covering everything from losing belly fat to why some people don’t lose weight in a calorie deficit.

You’ll get quick, no-nonsense answers to some of the biggest fat loss questions, including:
✅ Does eating healthy automatically lead to fat loss?
✅ Can you lose fat without tracking calories?
✅ Should you cut out carbs to lose weight?
✅ Why am I not losing weight in a calorie deficit?

This episode is for you if you’re looking for straight-to-the-point fitness advice.

Watch the Full Series on YouTube Here
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Timestamps:
(00:15) Introduction – My ‘Fitness in 5’ YouTube Series
(02:35) How to Lose Belly Fat (The Truth)
(08:03) Does Eating Healthy Automatically Lead to Fat Loss?
(11:45) How to Lose Body Fat Without Tracking Calories
(16:03) Should You Cut Out Carbs to Lose Fat?
(20:23) Why You’re Not Losing Fat in a Calorie Deficit
(25:11) Takeaway Message & Where to Watch ‘Fitness in 5’

Calorie tracking is one of the most effective tools for fat loss and nutrition awareness, but many people either overcomplicate it or make key mistakes that stall their progress. In this episode, I break down the most common questions around calorie tracking, from whether you should eat back burned calories to how to log your food accurately.

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Timestamps:
(00:12) Introduction – How to Track Calories the Right Way
(01:18) New 1-2-1 Online Fitness Member Sign-up Page
(04:16) The Amount of Work that Goes into a Small Business
(05:32) Should You Eat Back Calories Burned?
(07:04) Choosing the Right Units for Accurate Calorie Tracking
(07:44) How Consistent Do You Need to Be With Tracking?
(09:21) Determining Your Ideal Calorie Intake (Free Calculator)
(11:58) Why You’re Not Seeing Progress With Calorie Tracking
(16:22) Weighing Food Raw vs. Cooked – Which One’s Best?
(17:05) Is Calorie Tracking Too Much Effort?
(18:49) When to Stop Tracking Calories (Optimal Duration)
(20:08) How to Track Calories When Eating Out
(21:45) Is Calorie Tracking for Everyone? Final Thoughts
(22:10) Check Out my Online Coaching Page!

In this episode, I share two powerful lessons that shifted how I view fitness forever. First, a surprising question from a gym member in 2019 made me rethink why fitness is a lifelong journey. Then, my BJJ dojo moving further away revealed why taking action now makes progress easier—while waiting makes it more challenging. If you’ve ever struggled with consistency or motivation, this episode will help you change how you see your fitness journey for good. Plus, check out my book in the show notes—it’s about making fat loss sustainable and realistic for life.

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Timestamps:
(00:12) Introduction: Turning up When You Don’t Feel Like it
(03:24) Story #1: A Gym Member’s Question That Changed My Mindset
(05:12) Lessons from Brazilian Jiu-Jitsu: The Power of Consistency
(05:41) What This Means for Your Fat Loss Approach
(07:32) Story #2: How My BJJ Dojo Moving Further Away Changed Everything
(08:58) The Problem with Waiting Until Things Get Worse
(09:47) Grab My Book to Make Fat Loss Sustainable for Life