You can train consistently, sweat through every session, and still make almost no progress if the fundamentals are wrong. In this episode of The Supra Human Show, Ben Olliver, Ryan Stevens, and Dr. Taylor Waters discuss the six most common mistakes that quietly ruin progress in the gym. They explain why excessive variety, sloppy execution, and inconsistent habits stop adaptation, even for people who train hard. This conversation reframes what effective training actually looks like and gives you a clear standard to adjust your own approach if muscle growth and strength have stalled.

(00:00) Introduction

(01:37) Mistake 1: Lack of Structure

(05:31) Mistake 2: Training Too Far From Failure

(08:50) Mistake 3: No Progression or Logbook Focus

(11:54) Mistake 4: Poor Execution

(23:03) Mistake 5: Too Much Variety

(28:13) Mistake 6: Inconsistency Outside the Gym

Which of the 6 mistakes did you recognize in your own training? Drop your answer in the comments.

To learn more about Supra Human programs: ⁠https://www.suprahuman.com⁠/pocast

Follow us on Instagram: https://www.instagram.com/suprahumanofficial

Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers

Results may vary depending on your condition, starting weight, and commitment to the program.

Most people think fitness decisions should be driven by studies alone or by experience alone, and that assumption is hindering progress. In this episode of The Supra Human Show, Ryan Stevens, Dr. Taylor Waters, and Ben Olliver break down how research is actually conducted, why studies are often misinterpreted online, and where real-world coaching experience fills the gaps science cannot. They explain the difference between statistical significance and meaningful results, how context changes whether advice applies to you, and why the best outcomes come from blending evidence, pattern recognition, and critical thinking. If you want to make smarter training and nutrition decisions without getting trapped in absolutes, this conversation gives you a clearer framework for what actually works in real life.

(00:00) introduction

(03:24) Why Studies Are Flawed in Practice

(04:01) “Statistically Significant” vs Real World Significant

(10:05) How One Study Shaped Years of Advice

(14:50) The Real Filter Coaches Use: Adherence and Practicality Beat “Optimal”

(16:13) Why Evidence Is Always Behind Real World Experimentation

(29:00) Coaching Is Science Plus Application

(30:38) The Only Bias That Matters: Results

(38:01) A Perfect Example of Uncontrolled Variables

(39:21) The Practical Rule: Try It, Measure It, Keep What Works if It Is Safe

(45:27) Even Labs Make Mistakes

When it comes to your training or nutrition, are you more evidence based or experience based? leave your answer in the comments.

To learn more about Supra Human programs: ⁠https://www.suprahuman.com⁠/pocast

Follow us on Instagram: https://www.instagram.com/suprahumanofficial

Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers

Results may vary depending on your condition, starting weight, and commitment to the program.

If in-person training works, why do so many people still struggle to see lasting results? In this episode of The Supra Human Show, Ben Olliver, Ryan Stevens, and Dr. Taylor Waters break down online coaching versus in person training based on years of real-world coaching on both sides. They explain where in person training can be useful early on for confidence, technique, and structure, and why it often plateaus once those basics are in place. The conversation then shifts to what actually drives long-term transformation: daily accountability, nutrition, habits, recovery, and lifestyle systems that traditional personal training rarely covers. If you are deciding where to invest your time, money, and energy for real progress, this episode gives you a clear framework to understand how results are actually built and which model supports that reality.

Chapters:

(00:00) Introduction

(02:08) Pros and Cons Of In Person Training

(05:24) The Gym Problem Vs The Life Problem

(10:01) The Downsides Of Most Personal Trainers

(15:12) Results Depend On Diet

(19:37) Why Online Coaching Drives Consistency And Accountability

(31:16) The Biggest Risk With Online Coaching

Which do you think would move your results faster right now, better workouts or better accountability outside the gym?

To learn more about Supra Human programs: ⁠https://www.suprahuman.com⁠/pocast

Follow us on Instagram: https://www.instagram.com/suprahumanofficial

Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers

Results may vary depending on your condition, starting weight, and commitment to the program.

Your home is either accelerating your fat loss or guaranteeing failure, and most people have no idea which one they are living in. Ben Olliver, Ryan Stevens, and Dr. Taylor Waters dig into how the small details of your daily life shape every decision you make around food and activity. They explore how your kitchen setup, the cues you overlook, and the way your family responds to your goals can quietly influence your success without you realizing it. You will learn why some environments make consistency feel effortless while others make it almost impossible, and how a few simple changes can shift everything in your favor. If you have ever wondered why staying consistent feels so hard, this conversation exposes the hidden forces working against you and shows you how to take control of them.

Chapters:

(00:00) Introduction

(01:15) Why Environment Beats Willpower Every Time

(03:20) Balancing Fat Loss Goals With Kids and Real Life

(06:00) Should You Let Your Kids Have Junk Food at Home

(09:40) Food Reward Patterns and Emotional Eating

(12:55) Getting Your Spouse and Family On Board

(18:10) How Coaches Set Up Their Homes for Success

(32:45) The Top Five Environment Tweaks That Change Everything

Which of the five environment tweaks surprised you the most? Leave your answer in the comments.

To learn more about Supra Human programs: ⁠https://www.suprahuman.com⁠

Follow us on Instagram: https://www.instagram.com/suprahumanofficial

Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers

Results may vary depending on your condition, starting weight, and commitment to the program.

Most protein bars claim to be healthy, high protein, or clean. But which ones are actually worth eating? In this episode of the Supra Human Show, Ben Olliver, Dr Taylor Waters, and Ryan Stevens taste test the most popular protein bars on the market to decide which brands deliver real value and which ones high performers should avoid. From macros to texture to digestion, nothing is off limits as the coaches give their honest reactions to each bar. They discuss sugar alcohols, ingredient quality, and why most bars marketed as healthy are anything but. If you want a simple way to choose the right protein bar for fat loss, muscle gain, or busy-day convenience, this episode gives you clear answers without the marketing noise.

Chapters

(00:00) Introduction

(05:04) How We Judge a High-Quality Protein Bar

(07:07) First Taste Test Round

(14:04) What Are Usable Sugars?

(19:05) Protein Baked Goods Recipes

(25:30) Surprise Winners and Disappointing Losers

(37:51) Final Ratings and Who Should Actually Eat Protein Bars

Which protein bar from this list is your favorite? Leave your answer in the comments below.

To learn more about Supra Human programs: ⁠https://www.suprahuman.com⁠

Follow us on Instagram: https://www.instagram.com/suprahumanofficial

Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers

Results may vary depending on your condition, starting weight, and commitment to the program.

If you had 28 days to get into the best shape of your life, how far would you go? In this episode of The Supra Human Show, Ryan Stevens, Ben Olliver, and Dr Taylor Waters design a full 28 Day Physique Sprint, an aggressive plan to get photo shoot ready with severe calorie deficits, 15,000 to 20,000 steps a day, and low volume high intensity training aimed only at muscle retention. They talk about protein only style diets, fasting and even enhanced options like TRT or appetite suppressants. Most importantly, they explain why this approach is not sustainable, why a rebound is guaranteed, and how high performers can decide when a short brutal sprint makes sense and when they should stick with a slower long term plan.

Chapters

(00:00) Introduction

(01:47) Extreme Calorie Deficit For Rapid Fat Loss

(05:34) Fasting And Calorie Cycling

(11:21) Resistance Training Strategy

(16:53) Cardio Plan

(19:08) Supplements And The Enhanced Route

(25:49) Long vs Short-Term Approach

How many days do you think you could honestly stick to a 28 Day Physique Sprint. Leave your answer in the comments below.

To learn more about Supra Human programs: ⁠https://www.suprahuman.com⁠

Follow us on Instagram: https://www.instagram.com/suprahumanofficial

Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers

Results may vary depending on your condition, starting weight, and commitment to the program.

Elite coaches, impossible fitness questions, one brutal forfeit. For Episode 100 of The Supra Human Show, Ben Olliver, Ryan Stevens, and Dr. Taylor Waters celebrate with a full quiz game show “Very Strong but Often Wrong.” Between the chaos and laughs they pull back the curtain on what makes Supra different. They talk about why simple coaching conversations matter more than fancy protocols and they revisit the promise they made at the start: if this podcast changed even one life, it was worth doing. IIf you want elite coaching with the kind of humor only the Supra team can get away with, this episode shows exactly why the show made it to 100.

Chapters

(00:00) Introduction

(02:56) Heart Attack Burger

(04:26) Breath Hold World Record

(06:14) Eddie Hall’s 500 kg Deadlift Year

(08:13) Heaviest Man on Record

(17:01) How Many Calories in 500 Boiled Eggs?

(19:43) The Longest Recorded Fast

(26:46) Our Goal to Change Lives

(28:52) The Golden Prize and Ridiculous Forfeit

To learn more about Supra Human programs: ⁠https://www.suprahuman.com⁠/podcast

Follow us on Instagram: https://www.instagram.com/suprahumanofficial

Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers

Results may vary depending on your condition, starting weight, and commitment to the program.

Many people restart their fitness journey over and over because they never follow a plan built to last. In this talk, Coach Ben Olliver shares the 4-Phase Supra Human Journey: Foundation, Momentum, Mastery, and Supra Human, which has transformed thousands of Supra clients. Ben opens with the personal story that shaped his coaching philosophy, from being an overweight and insecure kid to rebuilding his identity through training, mentorship, and years of disciplined work.

He breaks down why awareness, action, and skill acquisition drive real fat loss, how patience and resilience keep progress moving during hard seasons, and why identity and intuition become the foundation for long-term results. Whether you’re a busy professional, a former athlete, or tired of stopping and starting, this 4-phase blueprint shows exactly how high performers build muscle, lose fat, and level up every year inside the Supra Human system.

Chapters

(00:00) Introduction

(01:00) From Bullied Kid to Bodybuilding

(04:01) Powerlifting and Injury

(07:11) Year One: Foundation

(14:19) Year Two: Momentum

(18:31) Year Three: Mastery

(21:44) Year Four: Supra Human

To learn more about Supra Human programs: ⁠https://www.suprahuman.com⁠

Follow us on Instagram: https://www.instagram.com/suprahumanofficial

Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers

Results may vary depending on your condition, starting weight, and commitment to the program.

You likely don’t have a broken metabolism, you probably have bad information. In this episode, Ben Olliver, Dr. Taylor Waters, and Ryan Stevens expose the biggest lies in fitness about “slow metabolism,” “starvation mode,” and “resets” that waste time and keep high performers stuck. They break down how energy balance actually works, what tracking drift looks like, and why most plateaus come from missed details, not hormones. If you’ve ever said “my metabolism is slow,” this episode will show you what’s really happening, how to fix it, and why honest data always beats hype.

Chapters

(00:00) Introduction

(02:11) What Metabolism Actually Means

(04:53) The Real Reason You Plateau

(11:11) What Is “Starvation Mode”

(15:06) Energy Must Have a Source

(19:28) Hidden Calories Example

(24:28) What a "Broken Metabolism" Actually Looks Like

(26:19) How to Audit, Adjust, Execute

To learn more about Supra Human programs: ⁠https://www.suprahuman.com⁠

Follow us on Instagram: https://www.instagram.com/suprahumanofficial

Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers

Results may vary depending on your condition, starting weight, and commitment to the program.

After seeing a photo of himself he couldn’t stand to send to family, Barrett Popst hit a breaking point and realized it was time to take control of his health. That wake-up call sparked a total transformation, one that took him from 215 pounds to 13% body fat, reigniting his confidence and reshaping his mindset in the process.

Ben Olliver, Dr. Taylor Waters, and Ryan Stevens sit down with Barrett to discuss how the Supra Human program changed his life through simplicity, structure, and community. Barrett shares how learning to focus on “simple, not easy” habits, tracking protein, staying consistent, and showing up with accountability, helped him lose 60 pounds and build the discipline he’d been missing for decades. If you’ve ever looked in the mirror and thought I can’t keep living like this, Barrett’s story will remind you what’s possible when you commit to yourself and surround yourself with people who won’t let you fail.

Chapters

(00:00) Introduction

(02:40) Facing the Embarrassment

(04:45) Joining Supra and Meeting Dr. Taylor Waters

(06:50) Why The Basics Always Win

(11:45) Training Hard and Finding Brotherhood

(13:37) Barrett's Advice on Investing in Yourself

What was your “wake-up call” moment that made you realize it was time to change your health? Leave your answer in the comments.

To learn more about Supra Human programs: ⁠https://www.suprahuman.com⁠

Follow us on Instagram: https://www.instagram.com/suprahumanofficial

Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers

Results may vary depending on your condition, starting weight, and commitment to the program.