Truth Talks

Trying to figure out the best post-workout meal?In this episode, we break down the truth about post-workout nutrition — timing, macronutrient priorities, the role of protein, why carbs matter, and how it all fits into your bigger fitness goals.Whether you’re training for fat loss, muscle gain, or just want to maximize recovery, this episode will help you simplify your post-workout routine and refuel with intention.0:00 Intro01:23 Mythbusting the Anabolic Window02:53 Ideal Post-Workout Meal Timing07:20 What to Eat Post-Workout19:00 Don't Forget to Hydrate19:51 Do Requirements Change in Different Contexts?22:28 #1 Priority: Total Daily Intake25:03 Mindset Shift & Wrap-Up

You May Also Like: ⁠What Should You Eat BEFORE A Workout?

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Wondering what to eat before you hit the gym?

In this episode, we break down pre-workout nutrition for resistance training — including which macros matter most, how meal timing changes what you should eat, and real-life examples based on when you train (morning, mid-day, or evening).

Whether your goal is building muscle, fat loss, or simply performing your best in the gym, we’ll help you understand how to adjust your pre-workout meals to match your goals, schedule, and digestion cues. From meals eaten hours before training to snacks 30 minutes before, this guide gives you clarity on what actually matters most.

0:00 Intro

02:57 Macros and Pre-workout Fuel (What’s Priority?)

06:52 How Meal Timing Changes Ideal Meal Composition (3+ Hours vs. 1 Hour vs. 30 Mins or Less)

16:58 Applications Based On Workout Time of Day (Morning, Mid-Day, & Evening)

24:31 The #1 Goal of Your Pre-Workout Meal

25:27 Tailoring Pre-Workout Nutrition to Different Phases (Fat Loss vs. Gaining)

29:18 Additional Key Takeaways

You May Also Like: Do You Really Need Pre-Workout?

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Wondering if increasing your weights in the gym is enough to grow muscle? It's part of the muscle building equation, but it's not everything.

In this episode of Truth Talks, we discuss how the weight you lift relates to muscle growth and why other training variables matter too. We break down the concept of progressive overload and how muscles adapt to stimulus to grow.

Whether you’re looking to start building muscle or just wondering whether how much you're lifting matters for your goals, this episode will offer some valuable insight.

In this episode, we cover:

0:00 Introduction

02:20 Why Lifting Heavier Isn't The Only Consideration

03:35 Understanding Progressive Overload

08:54 When Stimulus Is More Important Than Load

11:41 Different Ways to Create Stimulus for Muscle Growth

14:38 Adding Weight vs. Adding Reps

17:58 Additional Nuances to Consider

23:19 Conclusion & Takeaways

You May Also Like: ⁠Do You Need To Squat To Grow Your Legs?⁠

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Confused about whether free weights or machines are better for building muscle, improving strength, or hitting your fitness goals?

In this episode of Truth Talks, we break down the pros and cons of free weights vs machines and discuss how we build training programs that maximize the benefits both.

Whether you’re just getting started or looking to optimize your resistance training program, this episode will give you a clear understanding of the tools available to guide your gym workouts and achieve your fitness goals.

In this episode, we cover:

0:00 Introduction

03:42 Benefits of Free Weights

11:09 Shortcomings of Free Weights

20:37 Benefits of Machines

28:25 Shortcomings of Machines

30:43 Settling The Great Debate

33:02 How We Build Training Programs With Both

36:27 Mindset Shifts: Tools In The Toolbox
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Struggling with hunger while dieting? Learn how to stay fuller for longer, eat smarter, and stop second-guessing your food choices.

In this episode of Truth Talks, we unpack what really drives hunger, how to manage it without suffering, and why your approach might need more strategy — not more willpower.

Whether you're in a longer fat loss phase, mini cut phase, or just wondering how to feel more satisfied from your meals, you'll walk away with strategies you can actually apply.

In this episode, we cover:

0:00 Introduction

02:41 Variability in individual hunger cues - it's a spectrum

04:59 Hunger vs. drive to eat — how to tell the difference

07:31 Food selection to reduce hunger: protein, fibre, and volume eating

16:58 Meal timing & meal frequency strategies to stay full

24:13 Lifestyle factors: how sleep, hydration, and stress impact hunger levels

30:27 When constant hunger is a red flag (and what it might be telling you)

33:45 Mindset shifts for dieting: accepting hunger without feeling like you're suffering

If you're looking for practical tips to stop feeling hungry while dieting, this episode is packed with strategies that can help you stay consistent — and feel better doing it.

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Caught between cutting and bulking? There’s a third phase no one talks about enough — and it might be the missing piece in your fitness journey.If you’ve been stuck in cycles of yo-yo dieting, constantly chasing fat loss without lasting results, or unsure what to do when you're not in a cut or a bulk, this episode breaks down why a maintenance phase might be exactly what you need.

In this episode of Truth Talks, we explore:

- What a maintenance phase actually is (and what it’s not)

- Why maintenance phases are often overlooked — and why that’s a mistake

- The benefits for body composition, training performance, and lifestyle

- When to use a maintenance phase and how to know if it's working

Whether your goal is sustainable fat loss, muscle maintenance, or breaking the “on track vs. off track” cycle, this conversation will help you reframe what progress really looks like.

Don't forget to SUBSCRIBE for more fitness tips and practical advice for your fitness journey!

0:00 Introduction

03:49 What is a maintenance phase?

06:45 Why are maintenance phases often overlooked?

08:15 Why maintenance phases SHOULDN'T be overlooked

13:47 The benefits of maintenance phases

22:31 When to use maintenance phase

35:13 Defining success in a maintenance phase

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Pre-workout supplements promise more energy, better performance, and an unmatched pump — but how much of that is actually backed by science?

In this episode, we’re breaking down three main claims behind pre-workouts and evaluating the ingredients that are commonly used to support them. From caffeine and creatine to beta-alanine, citrulline, and nootropics — we’re digging into what actually works, how dosing matters, and why individual context plays a huge role.

We also explore when taking a pre-workout might be useful, when it might not be worth it, and the situations where it’s better to skip it altogether. Plus: realistic alternatives that can give you a boost without the scoop.If you’ve ever wondered whether pre-workout is worth the hype (or if your morning coffee is doing the same job), this one’s for you.

Don't forget to SUBSCRIBE for more fitness tips and practical advice for your fitness journey!

0:00 Introduction

02:21 What is pre-workout really for? (3 claimed benefits + common ingredients)

05:53 Caffeine: effectiveness, dosing, and individual tolerance

11:43 Creatine in pre-workouts

13:33 Beta-alanine for performance — who it’s actually for

16:12 Cognition-based ingredients: l-theanine, alpha-GPC, and l-tyrosine

19:21 Pump-focused ingredients: does citrulline work?

24:49 Summary of which ingredients actually deliver

26:00 Should you be taking pre-workout?

27:47 When pre-workout makes sense

30:15 Watch-outs: over-dosing, proprietary blends, and banned substances

32:14 When to avoid pre-workout (especially if you train at night)

34:02 Why your nutrition, training, and recovery matter more

37:36 Alternatives to pre-workout that actually work

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Vacation season is officially here — but that doesn’t mean your fitness goals need to take a back seat. In this episode, we’re tackling one of the biggest mindset and strategy hurdles: how to enjoy your trip while still feeling on track in your fitness journey.

Whether you're heading to the cottage, flying to Europe, or taking a weekend road trip, we break down how to navigate vacation without guilt, all-or-nothing thinking, or undoing your hard work.

Our "Before, During, and After" approach gives you a simple, sustainable framework to manage your nutrition, movement, and mindset on vacation — without compromising on fun or flexibility.

0:00 Intro

2:41 Prologue Perspectives: Framing Vacation Within Your Fitness Journey

5:34 Why It Feels Hard to Stay on Track on Vacation

10:25 Defining What “Staying on Track” Really Means

15:28 The Snowball Analogy: Building Momentum vs. Keeping It

16:51 Practical Strategies: Before Vacation

25:06 Practical Strategies: During Your Trip (Nutrition)

32:04 Why the “During” Phase Takes Practice

34:18 Practical Strategies: During Your Trip (Activity)

36:10 Practical Strategies: After Vacation

41:46 Mindset Finale: Zoom Out & Reflect

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We’ve all heard the conflicting advice: some say you need to pick one goal — fat loss or muscle gain - while others claim you can do both. So… what’s the truth? Is it an ideal dream, false promise, or genuine possibility?

In this episode, we break down the reality of body recomposition — when it’s actually possible to build muscle and lose fat at the same time, and what it takes to make that happen.

Whether you’re new to lifting, setting your next fitness goal, or trying to make sense of your progress (or lack thereof), this conversation will help you understand what’s realistic (both in theory AND FOR YOU) — and what’s just social media hype.

0:00 Intro

02:18 Why It’s A Confusing Topic

05:20 Defining & Understanding Body Recomposition

07:12 When Is It Possible? [4 Scenarios]

13:02 Requirements for Successful Body Recomp [5 Things]

20:53 Measuring Body Recomp [How Do You Know?]

24:27 When Body Recomp Isn’t Likely

26:35 A Singular Strategy, Not Flip Flopping Between Two

28:15 Mindset Tip: Choosing A Lane and Going All In

29:39 The Catch-22 

30:16 Wrap-Up

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If you're new to the gym — or coming back after a long time away — it’s easy to feel overwhelmed before you even walk in the door. With social media making it seem like everyone knows what they’re doing, it’s easy to forget: we all started somewhere.In this episode of Truth Talks, we’re breaking down exactly how to get started in the gym when you’re not feeling confident, you’re unsure where to begin or what to do, and when you want to avoid falling into an all-or-nothing mindset.

We break down:

👉 Why starting feels so intimidating — and how to work through it

👉 What actually matters most when you’re new to lifting

👉 A 7-part, step-by-step guide to get you going with gym workouts

👉 The mindset shifts to keep you grounded and focused on taking action

00:00 Intro

02:46 An Important Reminder: Everyone Started with a First Step

03:41 Why Can The Gym Feel So Intimidating?

09:01 Remembering What Actually Matters

11:03 Our 7-Step Guide to Getting Started In The Gym

27:31 Shifting Your Mindset to Overcome Gym Anxiety

30:49 Wrap-Up

Tune in to start create a gym plan you actually feel good about — and will want to keep doing consistently!

💬 DM us “GYM START" on Instagram if you want our beginner-friendly 3-day workout plan to help you get started!

Don't forget to SUBSCRIBE for more fitness tips and practical advice for your fitness journey!

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