Your microbiome affects almost everything. It plays a major role in digestion, energy, immunity, mood, recovery, and inflammation. In this episode Decker Lindsay breaks down what the microbiome actually does inside the body, what harms it, what strengthens it, and the practical steps you can take to improve your gut health starting today.

You will learn the foods, habits, and supplements that help your microbiome thrive. You will also find out which common things quietly damage it without you realizing. This is a simple and science based guide to taking control of your gut so that you can train harder, feel better, and improve long term health.

In this episode of The Performance Compass, Coach Decker Lindsay breaks down the exact skill acquisition principles that took him from white belt to brown belt level in Brazilian Jiu Jitsu. He talks free shaping, real-world learning models, and how to accelerate progress in any skill. You will also learn how to coach or teach others by matching their learning style so they actually absorb what you say. If you want to get good at something new, fast, this one is for you.

If you want to get stronger in the deadlift, this episode gives you a clear path. Coach Decker Lindsay breaks down the three main variations, conventional, sumo, and trap bar, and explains when and why each one makes sense. He covers how to program your deadlift so it actually gets stronger over time instead of stalling. He walks you through assistance exercises that target the exact weak points that hold most lifters back, from off-the-floor strength to lockout power.

Whether you're a beginner learning proper form or an athlete chasing bigger numbers, this episode gives you a simple, effective plan to build a stronger deadlift the right away.

In this episode of The Performance Compass, Decker Lindsay breaks down what actually goes into training professional athletes and what most people get wrong about high level performance. You will learn what matters most, what does not matter as much as people think, and how pros stay healthy, explosive, and consistent during long seasons.

Whether you are an athlete, a parent, or someone who wants to train like a pro, this episode will give you a clear look at how real performance training works.

In this episode of The Performance Compass, Coach Decker Lindsay breaks down exactly what it takes to improve your bench press, whether you’re chasing a new PR or have aspirations of competing in powerlifting. We’ll cover common mistakes that limit your progress, key accessory lifts that actually carry over, and how to program your bench work for long-term strength without wrecking your shoulders. Tune in to learn how to optimize your bench days.

In this episode of The Performance Compass, Decker breaks down how to use autoregulation and the RPE (Rate of Perceived Exertion) scale to get the most out of your workouts. Instead of blindly following the numbers on a program, you’ll learn how to listen to your body, adjust your training on the fly, and keep making progress — even on the tough days.

Whether you’re an athlete, weekend warrior, or just trying to train smarter, this episode will help you understand how to push when it counts and pull back when your body needs it.

In this episode of The Performance Compass, Decker breaks down three powerful training methods that can help you get more results in less time — EMOMs, AMRAPs, and Cluster Sets. Whether you’re short on time or just want to train smarter, these formats can boost intensity, build strength, and keep your workouts efficient. Decker explains when to use each, how to program them effectively, and why they work so well for busy adults and serious athletes alike.

In this episode of The Performance Compass Decker shares lessons from his recent trip to Greece and the simple habits that keep Europeans effortlessly in shape. From daily movement to how they eat and live, discover the lifestyle secrets that make the Mediterranean approach so effective — and how you can apply them back home.

In this episode of The Performance Compass, host Decker Lindsay breaks down what sport coaches should prioritize when they also carry the role of strength coach. With limited time, energy, and resources, it’s easy to overcomplicate the weight room. Decker simplifies the process, highlighting the key principles that actually move the needle for athlete performance. From building strength that transfers to the field, to keeping athletes safe and resilient, this episode gives coaches a clear roadmap to run effective, no-nonsense training sessions—without needing to be a full-time strength coach.

In this episode of The Performance Compass, Decker unpacks the key to turning strength into explosive power. Using a simple “light switch” analogy, he explains how your body recruits and fires muscle fibers — and how training can make that process faster and more efficient.

From plyometrics and Olympic lifts to ballistic training and contrast methods, Decker shares practical strategies athletes and active adults can use to move stronger, quicker, and more athletically.

Tune in and learn how to unlock the kind of power that separates strong from unstoppable.