Joe DeFranco's Industrial Strength Show

What would Joe DeFranco do if he woke up tomorrow, looked in the mirror, and "Bloated Joe D" was staring back at him?! In this episode, Joe answers a listener's hypothetical question by revealing the first 5 things he'd do to get his lean physique back—at age 51. Before outlining his plan, Joe shares the lessons learned from two very different transformations: his first diet at 21, which got him to single-digit body fat but ended with him regaining all the weight plus an additional 18 pounds, and the 40+ pound weight loss he began around age 40—and has maintained ever since. Drawing on those experiences, Joe explains why his approach today would prioritize sustainable habits over a dramatic short-term transformation. He breaks down: A simple starting point for establishing a slight calorie deficit. How he'd set his protein target and distribute it throughout the day. Why he'd aim for at least 25 grams of fiber daily. His practical daily water-intake target. How he'd combine low-volume strength training with 8-10k daily steps. Plus, Joe adds a bonus habit that deserves a place in any fat-loss plan! He discusses its role in recovery, performance, and managing food cravings. To wrap things up, Joe explains how listeners can get FREE access to his Busy Bastard strength training program and shares details about a four-day email promotion giving Lean Bastard customers 20% off their next DeFranco program. If you're tired of losing weight only to gain it back, this episode lays out Joe's practical approach to building a leaner physique—and maintaining it forever.

Joe takes a break from the typical training Q&A for a fun, unique episode featuring 10 totally random listener questions! He opens up about his recent skin cancer scare and weighs in on the controversial HYROX incident in Beijing: Was continuing the race a display of grit—or disrespect? Other topics include Nicolas Cage playing John Madden, getting help on the first rep of heavy dumbbell bench presses, Clubber Lang vs. Ivan Drago, and Joe's favorite running back after Walter Payton. He also discusses incline walking vs. daily steps, his two best exercises for improving 225-pound bench press rep endurance, and what he'd change about his past approach to training athletes. Finally, Joe imagines his ultimate restaurant—from the food and music to the behavior that would get a customer permanently banned! *For a full list of Show Notes with Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS DeFranco's Nutritional Supplements Mass Confusion [NEW program!]

This week, Joe welcomes coach Kevin Carr to the Industrial Strength Show! Kevin is the co-founder of the Certified Functional Strength Coach certification and "Movement as Medicine" Massage & Movement Therapy Clinic. He has nearly 20 years of coaching experience, working with everyone from Olympic athletes to average Joes. In this episode, Joe and Kevin cut through the confusing fitness advice online and share practical ways to improve strength, cardiovascular fitness and overall health. Specific topics include: How to restart training after a layoff — and build habits that stick; how & why to administer the 2-mile max aerobic speed test; whether age is really "just a number"; how exercise selection, frequency, and intensity should evolve as you get older; sprinting after 40; exercises to avoid versus movements everyone can/should do; and progressive programming for large groups. Kevin also discusses his new book, Prescribing Movement as Medicine, who it's for, and what readers can expect! *For a full list of Show Notes with Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS Follow @coachkevincarr on Instagram Prescribing Movement as Medicine (NEW book!)

Joe kicks off this week's show with 3 big announcements regarding the Iron Business Blueprint, this month's "MuscleUp" supplement sale & NEW MERCH! He then answers 3 listener questions. Specific topics include: 1) Cardio vs Weights for Fat Loss 2) The best way to develop visible abs 3) The difference between "training to failure" vs "0 RIR"... And MORE! *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS Iron Business Blueprint DeFranco's Nutritional Supplements NEW DEFRANCO MERCH!

Joe is back from Vegas and on this week's podcast he's sharing all the behind-the-scenes stories from his trip! Other topics discussed include "the 2-exercise warm-up that had Joe's shoulders feeling brand new" & "the 3 training rules Joe breaks every week!" *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS Join Joe's email list Team Forever Strong [FREE Trial] Liv Morgan's "road to Wrestlemania 42" State & Liberty