The Patrick DiBello Podcast

In this episode, I recap the Spartan race where I finally placed top five in my age group after years of getting my ass handed to me on courses across the country. I break down the race and talk about why signing up for a challenge can leave you proud of yourself long before you check the results.

Then we get into how embarrassment can hold back your training. Whether you’re avoiding a new exercise, filming yourself to check your form, or working out where your neighbors can see you, worrying about other people’s opinions can keep you from doing things that would help you improve.

Finally, I get specific about pre-workout carbs: how much to eat, when to eat them, and how to make it work with your schedule so you feel ready to train.

If you enjoyed this episode, please leave me a 5-star review and share it with a friend who may find it helpful. And don’t forget to leave a comment and tell me what event you’re signing up for in 2027, or one thing you’ll do that you’ve been avoiding because of embarrassment.

In this episode, I finally recap my half marathon, including going off course, grinding through the final miles, and getting beaten by a 62-year-old woman who fell on her face, got back up, and kept moving. I also talk about potentially signing up for a Spartan race with five days’ notice and why I train to feel prepared for different challenges.

Then I get into why foam rolling is an overrated warm-up and what I’d rather see people do to feel awake and ready to train.

Finally, we talk about getting through the holidays without ending up back at square one in January. I share practical ways to handle Halloween candy, holiday dinners, and pressure to keep eating, including how to budget your calories like your money. I also explain who I’m looking to help with an opening in my one-on-one strength and fat-loss coaching.

If you enjoyed this episode, please leave a 5-star review and share it with a friend who will find it helpful.

Thanks for listening!

In this episode, I share why I signed up for a half marathon just days before the race, my goal of finishing under 1:50, and why I want my regular training to prepare me for challenges even when I haven’t been following an event-specific plan.

Then I get into supersets: why rushing through pull-ups and push-ups can compromise your strength work, how exercise selection changes the outcome, and when supersets can help you get a solid workout done in less time.

Finally, I revisit the claim that dead hangs fix back pain. I explain why an exercise that helps one person isn’t automatically the answer for everyone, and why temporary relief doesn’t necessarily mean you’ve fixed the problem.

Answer the episode poll: does your regular training give you the confidence to take on a physical challenge at short notice?

In this episode, I share an update on my four-week mini-cut: the five pounds I lost while lifting and running, what I ate, and why I’ve increased my calories again.

I also talk about why fat loss can move faster than building muscle, improving mobility, or becoming a better runner. We’ll get into why light weights and endless reps aren’t the best way to build strength, and how eating carbs before a workout can help you train harder.

Finally, I talk about cold plunges, infrared saunas, recovery gadgets, and buying the products influencers sell. Some of that stuff might be useful, but none of it can do your workouts for you.

Please leave a 5-star review if you enjoyed the episode.

In this episode, I talk about why turning every workout into HIIT or conditioning can actually get in the way of building strength, and why being exhausted at the end of a workout doesn’t automatically mean you had a better workout.

Then I switch gears to nutrition and explain why I’m not a fan of the traditional “cheat meal” mentality. You don’t need to eat perfectly all week just to earn permission to eat something you enjoy.

Finally, I share one of my favorite strategies for fat loss: log your dessert first. I explain how planning a treat into your calories at the beginning of the day lets you enjoy dessert while still hitting your calorie, protein, fiber, and nutrition goals.

Training and nutrition don’t need to be miserable to work. This episode is about getting better results while leaving room for the things you actually enjoy.

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In this episode, I give an update on my running and explain why, despite being happy with my body and performance, I’ve decided to lose about five pounds. I walk through the exact fat loss process I use with my coaching clients, including tracking calories, protein, carbs, steps, body weight and measurements while making sure I’m still eating enough to fuel 20–30 miles of running each week.

I also talk about why I switched back to Legion Athletics protein after dealing with some unwanted digestive issues, my experience with their new Whey+ Clear protein, and why I’m willing to spend a little more on protein powder again.

Finally, I share my experience using the Garmin HRM 600, why I wanted more accurate heart rate data than I was getting from my watch, and some of the running dynamics I’ve been able to track, including ground contact time, cadence, stride length, and heart rate recovery.

If you enjoyed this episode, please leave me a 5-star review and share it with a friend.

Much love,

Patrick

PS: Click this link and use code SyracuseFit at checkout for Legion Athletics supplements. https://legionathletics.rfrl.co/qjjm3

What matters more for your health: exercising regularly or eating a perfect diet?

In this episode, I explain why someone who exercises consistently with an okay diet may be healthier than someone who eats an incredibly healthy diet but never exercises. You’ll hear why the benefits of exercise go far beyond weight loss and why strength, cardiovascular fitness, muscle, bone health, and physical capacity are things you simply can’t get from nutrition alone.

I also break down why your warm-up is probably longer than it needs to be, what a warm-up actually needs to accomplish, and how cutting it down can give you significantly more time for quality training.

Finally, I answer a common question: should you do cardio or strength training first? You’ll learn when the order actually matters, when it really doesn’t, and how your individual goals should determine which one gets priority.

Please leave a 5-star review if you enjoyed this episode.

In this episode, I discuss common misconceptions about exercise and I answer questions from my listeners, including how to determine if you're overtraining, practical tips for improving stamina, and are weighted vests useful for fitness.

If you enjoyed this episode, please leave a 5-star review and if you have any questions or topics you'd like me to cover in my next episode feel free to message me on Instagram @patrickdibellofitness.

In this episode, I share my latest fitness updates, innovative training strategies, and detailed reviews of new running gear and energy gels.

You will discover practical tips to optimize your workout routine and gear for better performance and convenience.

If you want to try Legion Athletics protein powder or any of their other products, you can use code SYRACUSEFIT at checkout to get BOGO 50% off your first order and 10% cash back for returning customers.

In this episode, I talk about electrolyte supplements, whether you need them, and who benefits the most from them. I clear up the carbs are fuel confusion and explain why and when they are beneficial for workout fuel.

I also finished off the list of overrated/underrated exercises by sharing my opinion on some of the most popular exercises in the industry and why I love(or hate) them.

If you enjoyed this episode, please leave a 5-star review wherever you are listening.

Thank you for listening!