Thanks for listening to the show! We’d love to hear from you. Text your questions or comments here!

If your “successful” diet ends with you wondering when you can eat cheesecake again, you’re not solving the real problem. We’re digging into why most weight loss plans collapse at the exact moment they’re supposed to become maintenance and how the classic restriction model turns food into a battle you eventually lose. Sustainable weight loss isn’t just about willpower or white-knuckling grilled chicken and broccoli for 12 weeks; it’s about building a lifestyle you can actually live.

We talk about the emotional attraction to food and why cravings are often about memories, comfort, and identity, not just calories. Birthday dinners, holidays, Friday nights, and family recipes are part of real life, and pretending they don’t matter is a recipe for rebound weight gain. When a plan forces you to “break up” with the foods tied to togetherness, it can feel like giving up parts of yourself, which is exactly why so many people end up losing the same 30 pounds over and over again.

Our solution is simple but powerful: keep the experience and change the recipe. We walk through the mindset of flexible dieting, energy balance, and practical recipe modification so your favorite meals can fit a calorie deficit without feeling like punishment. The goal is a “forever menu” you’d be happy eating from for years, with foods that still taste amazing but are altered to be less calorie-dense and more supportive of your health.

If you want weight loss that lasts, hit play, then subscribe, share this with a friend who’s stuck in the diet cycle, and leave a review. What’s the one dish you refuse to give up and would love to remix?

TUT Radio is a podcast about weight loss, behavior change, and building a healthier life without pretending you’re someone you’re not.

Hosted by father-and-son coaches Brian and Vincent of Time Under Tension, TUT Radio challenges many of the beliefs that have made weight loss unnecessarily difficult: that you need more discipline, that your favorite foods are the problem, or that success requires following a restrictive diet for the rest of your life.

Instead, we explore the psychology behind the way people eat—the habits, cravings, environments, memories, and experiences that shape our relationship with food—and how understanding those forces can help us create meaningful, lasting change.

We’ll talk nutrition, training, obesity, metabolism, food behavior, and the science of weight loss. But more importantly, we’ll talk about how to apply that science to a real human life.

 The goal isn't merely getting someone to lose weight; it's designing the path so they don't have to abandon it once they get there. 

Resources:

Book a call // Book a call for more info about our 1-on-1 fat loss coaching.

4-Step Fat Loss Starter Guide // A simple start...

Thanks for listening to the show! We’d love to hear from you. Text your questions or comments here!

Wrestling has a way of stripping life down to the essentials: work, belief, discipline, and the decision to keep going when you’re tired and everyone’s watching. We sit down with Coach Jason Nase, a decorated wrestler and respected coach, to trace how a kid who started in third grade turned motivation into a lasting legacy through high school championships, a Ryder University career, and becoming an NCAA Division I All-American. Along the way, we talk about what actually fuels progress when talent stops being enough. 

We also get honest about how youth sports and student athletics have changed. Early specialization, private coaching, strength and conditioning, and the money behind it can create better training while also shifting kids toward a “me first” mindset. Jason shares how he fights that trend with deliberate team culture, clear standards, and a program identity that puts the unit ahead of any one athlete. If you care about coaching, leadership, or building a healthier sports environment, there’s a lot here to steal and apply. 

Then we hit two of the biggest topics in modern wrestling: the rise of girls wrestling and the life skills that come from living in discomfort. Jason explains why treating girls as serious athletes changes everything, and why wrestling can reduce anxiety by giving athletes proof they can handle hard things. The episode closes with an unforgettable NCAA “cold roll” story about trust, repetition, and hitting the right move at the only moment it truly mattered. If this resonates, subscribe, share it with a coach or parent, and leave a review so more people can find the show.

TUT Radio is a podcast about weight loss, behavior change, and building a healthier life without pretending you’re someone you’re not.

Hosted by father-and-son coaches Brian and Vincent of Time Under Tension, TUT Radio challenges many of the beliefs that have made weight loss unnecessarily difficult: that you need more discipline, that your favorite foods are the problem, or that success requires following a restrictive diet for the rest of your life.

Instead, we explore the psychology behind the way people eat—the habits, cravings, environments, memories, and experiences that shape our relationship with food—and how understanding those forces can help us create meaningful, lasting change.

We’ll talk nutrition, training, obesity, metabolism, food behavior, and the science of weight loss. But more importantly, we’ll talk about how to apply that science to a real human life.

 The goal isn't merely getting someone to lose weight; it's designing the path so they don't have to abandon it once they get there. 

Resources:

Book a call // Book a call for more info about our 1-on-1 fat loss coaching.

4-Step Fat Loss Starter Guide // A simple start...

Thanks for listening to the show! We’d love to hear from you. Text your questions or comments here!

Watching GLP-1 weight loss drugs explode in popularity has created a weird mix of hype, shame, and bad information, so we wanted something simpler: a real story from a real person. Our client Chris joins us to share what four-plus months on Mounjaro has actually been like, starting at roughly 380 pounds and working down into the 330s while focusing on health, not just the scale. Chris walks us through his long dieting history, the familiar cycle of losing 30 to 70 pounds, hitting a plateau, and gaining it back, and why this time feels different. After a serious blood sugar spike and a diabetes diagnosis, he had to confront a hard truth: trying to “tough it out” alone wasn’t working. We talk about what changed when he stopped treating help as weakness and started treating medical support as one more tool in a bigger lifestyle plan.  We also dig into what many people don’t hear when they get prescribed a GLP-1: clear guidance on calories, protein, fiber, and nutrient quality. Chris explains how appetite suppression and getting full faster can be a game-changer, but also how easy it is to misuse that benefit if your food choices stay the same. He shares the side effects he’s noticed as his dose increases, how portion sizes had to recalibrate, and why “lose weight to be healthy” is the only goal that actually holds up.  If you’re curious about GLP-1 medications, Mounjaro, appetite control, side effects, and how to avoid rebound weight gain, this conversation will give you practical angles to think about and questions to bring to your doctor. Subscribe for more honest client stories, share this with a friend who’s considering GLP-1s, and leave a review with the biggest question you still have.

TUT Radio is a podcast about weight loss, behavior change, and building a healthier life without pretending you’re someone you’re not.

Hosted by father-and-son coaches Brian and Vincent of Time Under Tension, TUT Radio challenges many of the beliefs that have made weight loss unnecessarily difficult: that you need more discipline, that your favorite foods are the problem, or that success requires following a restrictive diet for the rest of your life.

Instead, we explore the psychology behind the way people eat—the habits, cravings, environments, memories, and experiences that shape our relationship with food—and how understanding those forces can help us create meaningful, lasting change.

We’ll talk nutrition, training, obesity, metabolism, food behavior, and the science of weight loss. But more importantly, we’ll talk about how to apply that science to a real human life.

 The goal isn't merely getting someone to lose weight; it's designing the path so they don't have to abandon it once they get there. 

Resources:

Book a call // Book a call for more info about our 1-on-1 fat loss coaching.

4-Step Fat Loss Starter Guide // A simple start...

Thanks for listening to the show! We’d love to hear from you. Text your questions or comments here!

Childhood obesity didn’t explode because kids suddenly got lazy. It rose while the daily structure of childhood quietly changed: shorter recess, less PE, more sitting, more screens, and easier access to ultra-processed food. We bring the numbers, but we also bring the lived experience of growing up in two different eras and noticing what disappeared from normal life without anyone voting on it.

We talk about unstructured outdoor play and why it used to be a built-in engine for physical activity, social skills, and plain old joy. We compare walking and biking to school, longer recess, and fitness testing with what many students get now, then we get honest about the forces pulling kids indoors: smartphones, gaming, streaming, and the very real safety fears that make modern parenting feel different.

Then we shift to nutrition, because movement and food always travel together. We dig into home cooking, early food exposure that shapes a kid’s palate, and why school lunch often loses to processed convenience. We don’t pretend there’s a one-size-fits-all fix, but we do lay out practical boundaries around phones and social media, plus realistic ways families can build healthier habits without waiting on government solutions.

If this topic hits home, subscribe for more conversations like this, share the episode with a parent or teacher, and leave a quick review. What’s one change you think would make the biggest difference for kids where you live?

TUT Radio is a podcast about weight loss, behavior change, and building a healthier life without pretending you’re someone you’re not.

Hosted by father-and-son coaches Brian and Vincent of Time Under Tension, TUT Radio challenges many of the beliefs that have made weight loss unnecessarily difficult: that you need more discipline, that your favorite foods are the problem, or that success requires following a restrictive diet for the rest of your life.

Instead, we explore the psychology behind the way people eat—the habits, cravings, environments, memories, and experiences that shape our relationship with food—and how understanding those forces can help us create meaningful, lasting change.

We’ll talk nutrition, training, obesity, metabolism, food behavior, and the science of weight loss. But more importantly, we’ll talk about how to apply that science to a real human life.

 The goal isn't merely getting someone to lose weight; it's designing the path so they don't have to abandon it once they get there. 

Resources:

Book a call // Book a call for more info about our 1-on-1 fat loss coaching.

4-Step Fat Loss Starter Guide // A simple start...

Thanks for listening to the show! We’d love to hear from you. Text your questions or comments here!

Most people hear “insulin resistance” and think it’s either a life sentence or a confusing buzzword. We slow it down and make it practical, because the difference between hyperglycemia, insulin resistance, and type 2 diabetes changes what you do next. Brian and Vincent, a father-son fitness and nutrition coaching team, break down what high blood sugar actually means, why it can show up before a diabetes diagnosis, and how insulin resistance builds quietly over years.

We also tackle the part that gets people fired up: medication. We’re not anti-medication, and we’re not here to hand out medical advice. We’re here to explain what common diabetes medications like metformin, GLP-1 drugs, and insulin therapy are designed to do, why they can be helpful for blood sugar control and A1C, and why they don’t automatically address the root cause if lifestyle stays the same. Think symptom management versus metabolic health improvement, and you’ll understand the “mop the floor while the sink is overflowing” problem.

Then we get actionable. We talk walking after meals for glucose regulation, why resistance training and building muscle improves glucose disposal long term, and how a balanced whole foods diet can include carbohydrates even with type 2 diabetes. We also dig into sleep, stress, snacking, visceral fat, and the daily habits that keep you metabolically healthy if medication disappeared tomorrow.

If you’ve ever felt stuck between fear and confusion, this is your roadmap. Subscribe, share this with someone who needs hope and clarity, and leave a review if it helps. What’s one habit you’re willing to change this week?

TUT Radio is a podcast about weight loss, behavior change, and building a healthier life without pretending you’re someone you’re not.

Hosted by father-and-son coaches Brian and Vincent of Time Under Tension, TUT Radio challenges many of the beliefs that have made weight loss unnecessarily difficult: that you need more discipline, that your favorite foods are the problem, or that success requires following a restrictive diet for the rest of your life.

Instead, we explore the psychology behind the way people eat—the habits, cravings, environments, memories, and experiences that shape our relationship with food—and how understanding those forces can help us create meaningful, lasting change.

We’ll talk nutrition, training, obesity, metabolism, food behavior, and the science of weight loss. But more importantly, we’ll talk about how to apply that science to a real human life.

 The goal isn't merely getting someone to lose weight; it's designing the path so they don't have to abandon it once they get there. 

Resources:

Book a call // Book a call for more info about our 1-on-1 fat loss coaching.

4-Step Fat Loss Starter Guide // A simple start...

Thanks for listening to the show! We’d love to hear from you. Text your questions or comments here!

We break down the three biggest mistakes people make when they try to eat healthy and explain why most diets fail even when effort is high. We show how to eat big, keep food enjoyable, and build habits that last without chasing perfection. 
• why healthy eating is about satiety and sustainability, not starvation 
• the salad trap and how underfueling drives cravings and snacking 
• using high-volume foods and better food selection to feel full in a caloric deficit 
• adding protein to every meal and increasing volume with fruits and vegetables 
• why “healthy food is boring” comes from old fitness culture 
• practical ways to make healthy meals taste good with seasoning and herbs 
• respecting the emotional side of food like comfort, nostalgia, and routine 
• why trying to be perfect overnight backfires and fuels all-or-nothing thinking 
• small habit changes that compound like fewer liquid calories, cooking at home, walking after dinner 
• building an identity around healthy choices instead of constant dieting 

And before we get started, I want to remind everybody to follow us on TikTok and Instagram at Time Under TensionPT, where you can find delicious recipes that make eating healthy seem like cheating on your diet. 
If you're interested in learning more how to eat big, stay full, lose the weight, and keep it off forever, we've attached a link to a free resource to help you get started on your fat loss journey. 
Or of course, feel free to click the link to book a call to discuss if our coaching systems might be the right fit for you. 
Be sure to follow us on social media at Time of AttentionPT, and we'll see you next week. 

TUT Radio is a podcast about weight loss, behavior change, and building a healthier life without pretending you’re someone you’re not.

Hosted by father-and-son coaches Brian and Vincent of Time Under Tension, TUT Radio challenges many of the beliefs that have made weight loss unnecessarily difficult: that you need more discipline, that your favorite foods are the problem, or that success requires following a restrictive diet for the rest of your life.

Instead, we explore the psychology behind the way people eat—the habits, cravings, environments, memories, and experiences that shape our relationship with food—and how understanding those forces can help us create meaningful, lasting change.

We’ll talk nutrition, training, obesity, metabolism, food behavior, and the science of weight loss. But more importantly, we’ll talk about how to apply that science to a real human life.

 The goal isn't merely getting someone to lose weight; it's designing the path so they don't have to abandon it once they get there. 

Resources:

Book a call // Book a call for more info about our 1-on-1 fat loss coaching.

4-Step Fat Loss Starter Guide // A simple start...

Thanks for listening to the show! We’d love to hear from you. Text your questions or comments here!

Protein is having a moment, and it’s starting to mess with people’s heads. We see it everywhere: protein bars, protein cereal, protein chips, protein coffee, even “protein” drinks in the drive-thru. So we slow the noise down and ask a simple question: are you building a better diet, or are you just becoming a proteinoholic who’s afraid to eat a piece of fruit?

We walk through the big three macronutrients in plain English and put carbs and fats back where they belong in the conversation. Fats support hormones, brain health, and vitamin absorption. Carbohydrates fuel training, glycogen, and your nervous system, and they’re not inherently fattening. Then we get specific about protein intake: what protein actually does in the body, why it’s more than “muscle food,” and why lifting hard is what triggers muscle growth while protein supplies the raw materials for repair.

We also tackle two influencer favorites: the one-gram-per-pound rule and the thermic effect of food. We explain who truly needs higher protein (lean athletes, aggressive deficits, high training volume) and why forcing huge protein numbers on sedentary or overweight people can crowd out fiber, micronutrients, and overall diet quality. If you want sustainable fat loss, we bring it back to the basics: balanced whole foods meals, enough protein to stay full, and a plan you can stick to.

Subscribe to the podcast, share this with a friend who’s stuck in macro fear, and leave a review if it helps you eat with more confidence. What “protein rule” have you been following?

Resources:

https://timeundertensionpt.com/book-a-call // 1 on 1 Coaching

TUT Radio is a podcast about weight loss, behavior change, and building a healthier life without pretending you’re someone you’re not.

Hosted by father-and-son coaches Brian and Vincent of Time Under Tension, TUT Radio challenges many of the beliefs that have made weight loss unnecessarily difficult: that you need more discipline, that your favorite foods are the problem, or that success requires following a restrictive diet for the rest of your life.

Instead, we explore the psychology behind the way people eat—the habits, cravings, environments, memories, and experiences that shape our relationship with food—and how understanding those forces can help us create meaningful, lasting change.

We’ll talk nutrition, training, obesity, metabolism, food behavior, and the science of weight loss. But more importantly, we’ll talk about how to apply that science to a real human life.

 The goal isn't merely getting someone to lose weight; it's designing the path so they don't have to abandon it once they get there. 

Resources:

Book a call // Book a call for more info about our 1-on-1 fat loss coaching.

4-Step Fat Loss Starter Guide // A simple start...

Thanks for listening to the show! We’d love to hear from you. Text your questions or comments here!

We sit down with Brian’s brother David to unpack how he dropped about 35 pounds after years of yo-yo dieting by shifting from ego goals to a long-term mission of strength, health, and family leadership. He shares the training and nutrition habits that finally feel sustainable, plus the mindset tools that help him handle plateaus, cravings, and fear of regaining.

• losing roughly 35 pounds over about seven months and why the first weeks feel toughest 
• using family and aging well as the real motivation to stay consistent 
• running as a mental health tool while prioritizing strength training after 45 
• building workouts around progressive overload and adjusting intensity to recovery and sleep 
• tracking macros daily to understand calories, protein, carbs, fats, and fiber 
• increasing protein and fiber to stay full and reduce nighttime snacking 
• handling plateaus with small tweaks instead of drastic resets 
• separating hunger from cravings and reducing sugar without going cold turkey 
• finding a personal why and taking small steps daily to keep weight off

One quick shameless plug, starting this week it’s our three-year business anniversary, and we are giving away six months of our proprietary fat loss coaching system. All you need to do is go to our Instagram page and click on the link in our bio, and you can simply apply. 
You can always find us on all socials at timeundertentionpt.com. 

TUT Radio is a podcast about weight loss, behavior change, and building a healthier life without pretending you’re someone you’re not.

Hosted by father-and-son coaches Brian and Vincent of Time Under Tension, TUT Radio challenges many of the beliefs that have made weight loss unnecessarily difficult: that you need more discipline, that your favorite foods are the problem, or that success requires following a restrictive diet for the rest of your life.

Instead, we explore the psychology behind the way people eat—the habits, cravings, environments, memories, and experiences that shape our relationship with food—and how understanding those forces can help us create meaningful, lasting change.

We’ll talk nutrition, training, obesity, metabolism, food behavior, and the science of weight loss. But more importantly, we’ll talk about how to apply that science to a real human life.

 The goal isn't merely getting someone to lose weight; it's designing the path so they don't have to abandon it once they get there. 

Resources:

Book a call // Book a call for more info about our 1-on-1 fat loss coaching.

4-Step Fat Loss Starter Guide // A simple start...

Thanks for listening to the show! We’d love to hear from you. Text your questions or comments here!

We share the real story of how our father-son coaching partnership starts and what it takes to build an online fitness business that actually helps people. We get honest about bad-fit sales, content doubt, and the resilience it takes to stay in the game long enough to win. 

• Vincent’s pivot from psychology to personal training 
• Brian’s health journey with diabetes and why it changes his mission 
• What Crunch Fitness teaches us about sales and systems 
• Why selling low-impact packages feels wrong 
• The hard limit of in-person training hours 
• The early online coaching myth that ads equal clients 
• Why perfect production fails without a clear message 
• Investing in business coaching and learning the audience-first formula 
• What “brand” really means for fitness entrepreneurs 
• The mental hurdle of posting authentic content consistently 
• Resilience as the main separator between success and failure 
• Our 80% content and 20% ads view of the business model 
• Why the podcast format helps us teach beyond short videos 

On May 11th through the 15th, we will be announcing our three-year anniversary sweepstakes. 
All you need to do to apply is visit Time and Retention PT on TikTok or Instagram and comment Tut on any of the ads beginning on May 11th. 
If you want to get a head start, you can just click the link in our bio on Instagram today. 
You could just go ahead to uh jump on the fan fan mail, click the fan mail button, it's in our description of every episode, and leave us a message. 

TUT Radio is a podcast about weight loss, behavior change, and building a healthier life without pretending you’re someone you’re not.

Hosted by father-and-son coaches Brian and Vincent of Time Under Tension, TUT Radio challenges many of the beliefs that have made weight loss unnecessarily difficult: that you need more discipline, that your favorite foods are the problem, or that success requires following a restrictive diet for the rest of your life.

Instead, we explore the psychology behind the way people eat—the habits, cravings, environments, memories, and experiences that shape our relationship with food—and how understanding those forces can help us create meaningful, lasting change.

We’ll talk nutrition, training, obesity, metabolism, food behavior, and the science of weight loss. But more importantly, we’ll talk about how to apply that science to a real human life.

 The goal isn't merely getting someone to lose weight; it's designing the path so they don't have to abandon it once they get there. 

Resources:

Book a call // Book a call for more info about our 1-on-1 fat loss coaching.

4-Step Fat Loss Starter Guide // A simple start...

Thanks for listening to the show! We’d love to hear from you. Text your questions or comments here!

One square of chocolate doesn’t make you a champion, and skipping chocolate doesn’t make you “disciplined” enough to lose weight. We start with a viral Novak Djokovic quote and use it to challenge a belief that quietly wrecks most diets: the all-or-nothing mindset. When your plan demands perfection, one off-plan meal feels like failure, and failure turns into quitting. We’d rather give you a framework that can survive real life.

We dig into why labeling foods as “good” or “bad” creates shame and snap decisions, and how a flexible approach builds consistency. We talk Mediterranean diet, keto, the classic chicken-rice-broccoli template, and the fast-food meal people love to fear, then bring it back to what matters: patterns over time. Moderation isn’t a buzzword here, it’s the skill that keeps you from swinging between restriction and rebellion.

Then we get practical about the biology of fat loss. If you cut calories too aggressively, your body adapts, your energy drops, your basal metabolic rate can slow, and weight loss stalls. That plateau isn’t proof you’re weak, it’s often your system doing what it’s designed to do. The real win is building sustainable fat loss habits that you can maintain after the scale changes, so you never have to ask “now what?” again.

If you want a clear path, grab our free Four Steps To Fat Loss training guide through the fan mail link, and subscribe, share, and leave a review.

TUT Radio is a podcast about weight loss, behavior change, and building a healthier life without pretending you’re someone you’re not.

Hosted by father-and-son coaches Brian and Vincent of Time Under Tension, TUT Radio challenges many of the beliefs that have made weight loss unnecessarily difficult: that you need more discipline, that your favorite foods are the problem, or that success requires following a restrictive diet for the rest of your life.

Instead, we explore the psychology behind the way people eat—the habits, cravings, environments, memories, and experiences that shape our relationship with food—and how understanding those forces can help us create meaningful, lasting change.

We’ll talk nutrition, training, obesity, metabolism, food behavior, and the science of weight loss. But more importantly, we’ll talk about how to apply that science to a real human life.

 The goal isn't merely getting someone to lose weight; it's designing the path so they don't have to abandon it once they get there. 

Resources:

Book a call // Book a call for more info about our 1-on-1 fat loss coaching.

4-Step Fat Loss Starter Guide // A simple start...