Hammer and Chisel Performance Podcast

PERFORMANCE & MUSCLE BUILDING1. Creatine Monohydrate2. Caffeine / Caffeine Anhydrous3. Citrulline Malate4. Beta-Alanine5. Electrolytes (Sodium, Potassium, Calcium, Magnesium)6. Potassium Citrate7. Magnesium Glycinate8. Coconut Water9. Highly Branched Cyclic Dextrin (HBCD)10. Essential Amino Acids (EAAs)11. Dietary Nitrates (Beetroot Extract, Beetroot Juice, Pomegranate Juice)12. Alpha-GPC13. Rhodiola RoseaCOGNITION & NOOTROPICS14. Caffeine15. Nicotine16. L-Theanine17. Creatine Monohydrate18. Alpha-GPC19. Lion's Mane MushroomFAT LOSS20. Yohimbine HCl21. Caffeine22. Nicotine23. Ephedrine (Bronkaid)24. Green Tea Extract (EGCG)25. BerberineSLEEP26. Ashwagandha27. Melatonin28. Magnesium Glycinate29. Kiwi Fruit30. Taurine31. Cannabis / Marijuana32. PhenibutGENERAL HEALTH33. High-EPA Fish Oil34. Citrus Bergamot35. Policosanol36. PHGG Fiber (Partially Hydrolyzed Guar Gum / Sunfiber)37. Pycnogenol (French Maritime Pine Bark Extract)38. Vitamin D339. Vitamin C40. Glutathione41. TUDCA (Tauroursodeoxycholic Acid)42. Zinc Picolinate43. Methylated Vitamin B1244. Curcumin

This is one of the single biggest nutrition concepts that I preach on. Maximizing body composition improvement over time to create the biggest physique transformation possible and maximize your ceiling. Want to get as jacked as possible? Give yourself the best opportunity to be as strong as possible? This is the way.

You asked, we answered! I am joined by Dr. Emily Dow for a joint Q&A answered segment. Some great discussion points here on all things training and nutrition. Time stamps below 0:00 Intro3:53 How to track/weigh your food while seeming normal in front of your kids during a family dinner6:44 Does age change how carbohydrates should be allocated?8:17 Should the same calorie-per-kilogram metabolism multipliers be used for women?11:45 How do you eat for performance without gaining unwanted body fat?13:39 What is the optimal fat intake?16:32 How do you calculate energy availability for athletes?18:18 Refeed days: planned or reactive?22:14 How should nutrition differ for endurance vs. strength training?25:18 How do you approach nutrition for an athlete trying to reduce body weight in-season?27:07 For improving VO2 max, how much HIIT vs. endurance work is ideal?28:28 How do you translate macros into a meal plan?31:46 Why do carbohydrates get so much hate, and how would you explain to a middle schooler that carbs aren't bad?35:11 Advice for a woman dealing with perpetual bloating37:19 What are your most affordable nutrition hacks?39:28 If you could go back, would you change your formal education to nutrition-based?40:26 How should caloric targets change on days with long efforts or large energy expenditure?41:32 What's one thing you would change Dr. Emily's mind about?43:47 As a beginner runner over 200 lb, what should the main focus be?45:45 How would you space out meals for someone working night shift?47:43 What are your favorite carbohydrate fuels during extended exercise?49:07 Do nicotine benefits outweigh the risks?51:30 How do you lose weight while training for an ultramarathon without sacrificing performance?53:16 Is it okay to use cereal during a cut if it fits your macros and calories?55:08 What strength training methods work best for endurance athletes?56:57 When cutting or gaining, does meal timing or frequency change?58:15 Do you track your macros year-round?1:01:49 What should nutrition look like before and after a race?1:03:39 How do you carb cycle in a gain phase?1:04:41 What nutrition strategies support bone fracture healing?1:05:34 How do you adjust carbohydrate intake when coming off an injury?1:05:59 How accurate are micronutrient values in tracking apps and nutrition labels?1:08:07 Do liquid carbohydrate mixes, gels, and chews differ in absorption or usefulness?1:09:04 What's one traditional strength & conditioning or sports nutrition idea that needs more context?1:10:52 How much creatine should females and males take?1:13:32 What are your favorite zero-effort meals when you don't feel like eating?1:15:45 How do you balance academic/professional burnout with training?1:16:47 Any advice on staying on a diet while having a girlfriend?1:18:53 If cannabis raises heart rate during training, can that be used to improve the workout?1:20:34 When should you swap from rice to potatoes or other carb sources during a fat-loss phase?1:21:36 What is the relationship between serotonin and the gut?1:23:44 How essential is having a menstrual cycle to a woman's performance, and how do you support it nutritionally?1:24:50 Should all beginners start with full-body workouts?1:26:28 Harry Potter or Lord of the Rings, and why?1:27:21 What area would you like more education or knowledge in?1:30:06 Is a maintenance phase beneficial during November/December and the holiday season?1:32:46 Is there value in periodically getting DEXA and VO2 max testing?1:35:23 How do you break into the performance space, and how much do degrees/certifications matter?1:41:10 What is interesting about the relationship between the gut microbiome and exercise?1:42:49 Outro

Most people diet and lose a ton of weight...only to have it all come right back. In this episode I dive into my perspective on applying a long term, slow approach to nutrition and taking multiple diet phases over the course of a year and beyond to create a new set point for your body, thus creating long term permanent changes to your body composition.

Stop cutting right after you bulk and stop bulking right after you cut! In this week's nutrition rant I talk about why transitional maintenance diet phases are critical.

Many people want to ultimately get leaner and lose body fat...but they are not consuming enough food to support an effective calorie deficit. Here is the approach I take instead, and how to evaluate whether or not this is the route for you to take.

Ashley Kowalewski is a Strength & Conditioning Coach at LSU, where she oversees performance training for the Tigers' volleyball and women's tennis programs. A former Division I javelin thrower at the University of Oklahoma, Ashley has coached at Arizona, Missouri, Michigan, and the U.S. Olympic & Paralympic Training Center. Known for her innovative, athlete-first approach, she specializes in developing resilient, high-performing athletes through unconventional and evidence-based training methods.Time Stamps00:00 Intro01:08 Meet Ashley Kowalewski (LSU Strength Coach)07:30 Pull-Up Progressions for Beginners11:42 Ashley's Coaching Journey18:34 Assistant Strength Coach of the Year20:14 Isometric Training Explained24:34 Yielding vs. Overcoming vs. Quasi Isometrics30:09 How Ashley Programs Isometrics38:34 Offseason Isometric Progressions43:23 Sponsor Break / Training Programs45:17 Isometrics for Recovery & Performance46:36 Hotel Workouts with Ratchet Straps50:50 "Train Like an Athlete" Misconceptions56:45 Deep-Tier Plyometrics & Landing Progressions01:01:45 Olympic Lifts: Are They Necessary?01:05:50 Why Athlete Availability Is King01:10:17 Single-Leg Training & Pit Shark Progressions01:18:40 Gamifying Training for Athletes01:28:30 Unilateral Training Philosophy01:36:45 Hold Strong Opinions Loosely01:45:10 Coaches, Social Media & Sharing Knowledge01:54:16 Where to Find Ashley Kowalewski01:55:08 Outro

Dr. Michelle Gordon is a board-certified obesity medicine physician with a background in general surgery and lifestyle medicine. After spending years as a practicing surgeon, she shifted her focus to treating obesity as a chronic, relapsing disease, helping patients understand the complex physiology behind weight regulation, metabolism, and long-term health. Her work emphasizes evidence-based care, the science of obesity, and the appropriate use of therapies such as GLP-1 medications to improve health outcomes. Obesity is one of the most misunderstood conditions in healthcare. In this episode, I sit down with Dr. Michelle Gordon to separate fact from fiction and explore what obesity really is, when it becomes a disease, and why it's far more complex than simply eating less and moving more.We dive into the biology behind weight regulation, discuss the role of genetics, hormones, and metabolism, and unpack the science surrounding GLP-1 medications—including who they're for, common misconceptions, long-term use, and where they fit into obesity treatment. Whether you're a coach, clinician, athlete, or someone looking to better understand metabolic health, this episode provides an evidence-based look at one of the most important topics in modern medicine