The Kris Gethin Podcast

As we age, our bodies change — and so should our approach to training. In this episode, Kris Gethin shares his journey from competitive bodybuilding to a more functional, sustainable fitness routine as he navigates his 50s. He breaks down his current training split, why recovery now drives his results more than volume ever did, and how he stays mentally locked in even as the workouts themselves have changed. What You'll Learn Why Kris moved away from six-day, heavy-lifting training as he entered his 50s How his goals shifted from pure muscle-building to functionality and long-term health The training split he follows now, and why fewer days doesn't mean less intensity What actually drives hypertrophy at this stage of life (hint: it's not more volume) How he approaches sleep, stress, and nutrition to support recovery Why seeking out discomfort is still central to his mindset, even with a lighter schedule Chapters 00:00 Introduction and Kris Gethin's background 01:53 Training in his 30s and 40s versus now at 50 04:12 His current workout split and modifications 06:05 Impact of aging on recovery and joint health 07:57 The role of hormonal health and lifestyle factors 09:51 Changes in diet and supplementation over the years 12:12 Maintaining mental intensity and motivation 14:04 Making workouts more challenging and functional 15:52 Final thoughts and advice for aging athletes Resources FightCamp — An interactive at-home boxing and kickboxing training system with expert-led workouts, equipment, and performance-tracking technology. I often use this as my functional workout on non-training days Code: GETHIN10 — 10% off your order Better Bodies / GASP — Performance-focused gym apparel and training gear that I have been wearing since 2005 - designed for serious lifters. Code: KRIS15 — 15% off your order Bahé Trainers — Comfortable running, training and hiking shoes featuring grounding/earthing technology designed to create an electrical connection with the earth. Code: KRIS15 — 15% off your order Nutrition Solutions — Prepared grass fed, humane raised, organic and antibiotic free meal solutions that make it easier to stay consistent with your nutrition when life gets busy. I have used them weekly since 2015 Code: LEGACY20 for your discount Find More From Kris Gethin Website: krisgethin.com/ Instagram: @krisgethin/ YouTube: youtube.com/krisgethin Tik Tok: @krisgethin

With more than 30 years of experience in the fitness and supplement industry, Kris Gethin breaks down which supplements are actually worth your money—and which ones may be more marketing hype than substance. In this episode, Kris shares his take on some of the most overrated and underrated supplements on the market, what he personally looks for when evaluating a product, and why popularity doesn't always equal effectiveness. He also dives into supplement quality, formulation, ingredients, dosing, marketing claims, and some of the common mistakes consumers make when deciding what deserves a place in their daily stack. Whether you're spending hundreds of dollars a month on supplements or just trying to figure out where to start, this episode will help you cut through the noise, question the marketing, and make more informed decisions about what's actually worth your money. Chapters 00:00 Introduction and overview of supplement industry 01:52 Kris Gethin's background and experience in supplements 03:47 The underrated value of glutamine for healing and gut health 06:05 Chitosan and its questionable effectiveness 06:33 The underrated role of EAAs in fasting and recovery 07:03 Apple cider vinegar gummies: overrated and overpriced 08:00 Peptide 185 and its impact on recovery 08:50 Summary of overrated and underrated supplements 10:12 How marketing influences supplement perception 11:11 Final thoughts and advice for consumers Find More From Kris Gethin Website: krisgethin.com/ Instagram: @krisgethin/ YouTube: youtube.com/krisgethin Tik Tok: @krisgethin Resources Kris's preferred peps: www.novaprimelabs.com (use code KRIS15) Join Kris's peptide education community: www.biohackedaf.com Kris's preferred Creatine, Fermented Glutamine, and Dileucine Peptide 185 supplements: www.unmatchedsupps.com (use code KGC10)

Why do we overeat—even when we know better? In this solo episode, Kris Gethin explores the psychology behind overeating and why willpower alone is rarely the answer. From emotional triggers and stress eating to nutrient deficiencies and eating too quickly, Kris breaks down the hidden factors that drive cravings and offers practical strategies to regain control. You'll learn how to identify your personal eating patterns, build habits that naturally reduce overeating, and create an environment that supports long-term success. Whether your goal is fat loss, better health, or simply developing a healthier relationship with food, this episode provides actionable tools you can start using today. In This Episode Why understanding your triggers is the first step to changing your habits How stress, emotions, and environment influence overeating The difference between physical hunger and emotional hunger Why nutrient-dense foods help reduce cravings naturally The role of healthy fats and fiber in improving satiety How eating too quickly leads to consuming more calories Simple techniques to slow down your meals and eat more mindfully Why hydration and electrolytes can impact appetite regulation Practical strategies to create sustainable eating habits without relying on willpower Timestamps 00:00 – Introduction 02:18 – Why we overeat: understanding the psychology 07:45 – Identifying your personal triggers 13:12 – Emotional eating vs. true hunger 19:08 – Why undernourishment drives cravings 25:41 – The importance of healthy fats and fiber 31:27 – Eating slower and recognizing fullness cues 38:16 – Mindful eating techniques that actually work 44:09 – Hydration, electrolytes, and appetite control 49:52 – Building lasting habits for long-term success Key Takeaways Lasting change starts with awareness, not restriction. Overeating is often driven by emotional, environmental, or nutritional factors—not simply a lack of discipline. Slowing down your meals allows your body's natural satiety signals to catch up. Prioritizing whole, nutrient-dense foods can significantly reduce cravings. Small, consistent changes create sustainable results over time. If you enjoyed this episode, be sure to subscribe, leave a review, and share it with someone who could benefit from building a healthier relationship with food. To apply to 1-on-1 coaching with Kris, email [email protected] Thank you to our sponsors: NovaPrime Labs - code KRIS15 Biostack Labs

Bryan Johnson's recent autoimmune diagnosis has sparked an important conversation throughout the biohacking community. In this episode, Kris Gethin explores what this moment means—not as a criticism of Bryan's dedication, but as an opportunity to ask bigger questions about health, longevity, and the limits of optimization. Kris discusses the difference between collecting health data and creating true health, why modern lifestyles often disconnect us from our biological foundations, and how factors like sunlight, movement, grounding, nutrition, and resilience may matter more than endlessly stacking interventions. This episode is a reminder that while technology can be an incredible tool, it should support our biology—not replace it. Ultimately, longevity may depend less on eliminating every risk and more on working with the way humans were designed to live. In This Episode What Bryan Johnson's autoimmune diagnosis means for the future of biohacking Why more health data doesn't always translate to better health The difference between optimizing biomarkers and optimizing human biology How modern indoor living affects health, resilience, and longevity Why sunlight, movement, grounding, and nature remain foundational Animal-based nutrition vs. plant-based diets for performance and healthy aging The importance of preserving muscle as we age EMF exposure: what we know, what we don't, and practical ways to reduce it Why resilience—not eliminating every challenge—is essential for long-term health The role of humility, curiosity, and evolving with new scientific evidence Timestamps 00:00 – Bryan Johnson's autoimmune diagnosis and why it matters 00:23 – The dedication behind modern biohacking 00:50 – Are we pursuing optimization at the expense of biology? 01:17 – Did lifestyle cause the autoimmune condition? 01:46 – Respecting pioneers while continuing to ask questions 02:14 – The difference between tracking health and creating health 02:42 – When technology becomes overcomplication 03:12 – The environment humans were designed for 03:41 – Using technology to support biology—not replace it 04:10 – Why sunlight, movement, and circadian rhythms matter 04:36 – The health costs of modern indoor living 05:03 – Building resilience instead of avoiding every challenge 05:33 – Adaptation as a cornerstone of longevity 05:59 – Animal protein vs. plant-based nutrition 06:27 – Nutrient density and healthy aging 06:55 – Why muscle is one of the greatest predictors of longevity 07:23 – Respecting Bryan Johnson's discipline and consistency 07:52 – The physiological case for animal-based nutrition 08:21 – Personal lessons on maintaining muscle with age 08:50 – Sunlight's role in hormones and circadian health 09:17 – Grounding and reconnecting with nature 09:46 – What we currently know about EMF exposure 10:12 – Practical ways to reduce unnecessary EMF exposure 10:42 – Redefining optimization through simplicity 11:11 – Why resilience is built—not manufactured 11:38 – The downside of chasing certainty through endless interventions 12:06 – The tendency to overcomplicate health 12:36 – How nature helps regulate the nervous system 13:02 – Reinforcing biology with technology 13:30 – The importance of natural environmental inputs 13:56 – The complexity of human biology 14:23 – Balancing risk with resilience 14:49 – Letting go of outdated beliefs 15:19 – How reputation and business can influence health messaging 15:48 – The importance of transparency and humility in science 16:14 – Evolving as evidence evolves 16:40 – Staying curious instead of becoming attached to methods 17:06 – The biggest lesson from Bryan Johnson's journey 17:35 – Why wealth and technology can't override biology 17:59 – Understanding nature instead of trying to conquer it 18:27 – Measuring success beyond biomarkers 18:52 – Asking better questions about health and longevity 19:23 – The future of biohacking: science, humility, and biological principles 19:52 – Building health on timeless foundations 20:21 – Closing thoughts Resources Mentioned Bryan Johnson's longevity and biohacking journey Bahe Grounding Shoes - use code KRIS15 to save 15% off Blushield.com Practical EMF mitigation strategies - use code KRIS for 10% off Connect with Kris Gethin Website Instagram X (Twitter) Youtube Tik Tok

If you are Indian and you have been going to the gym for months or even years, avoiding the biryani at family dinners, telling your coach you are being consistent, and still cannot figure out why your physique is not changing, I know that it could feel demoralizing. And the story you might have told yourself when that happens, that it is your genetics, culture, schedule, family pressure, or your environment keeping them stuck, feels completely justified. But the real reason is almost never any of those things. But after 16 years of training some of India's biggest Bollywood stars and coaching thousands of Indian clients around the world, I can tell you the real reason is almost never any of those things. In this episode of The Kris Gethin Podcast, I make the case that the real barrier to a world class physique has nothing to do with where you are from or what life throws at you and everything to do with the standard you hold yourself to when nobody is watching. If you have been going through the motions and calling it effort, this episode is going to hit differently. What's Discussed: (2:19) Why excuses, comfort, and low standards are sabotaging results more than genetics ever could (4:37) Why the same program delivers completely different results depending on who executes it (9:10) Why people would rather believe failure is built into their blood than built into their behavior (11:34) The difference between exercising and training and why only one builds a physique (13:50) Why soreness is being misread as a warning sign instead of a sign of adaptation (16:05) How cultural environments that normalize excuses quietly keep people mediocre (20:46) Why low protein intake and carb heavy diets are undermining muscle building before training even begins (25:33) Why late night phone use and poor sleep are sabotaging recovery, cravings, and consistency all at once (32:43) The identity shift that separates people who transform from people who stay the same Listen to this episode of The Kris Gethin Podcast and finally understand why the body you want is not out of reach. It is just out of your current standard. I will be in India in June. Click the link below to sign up and be the first to find out the dates and locations. https://docs.google.com/forms/d/e/1FAIpQLSfSm1wTyN0rwSEmpcbkTEMXeF2y7iHDQ5G35gxqlfu-N2V-wQ/viewform I will also be speaking at these events: Beyond Conference: Use code KRISG400 for $400 off all tickets at beyondconference.com Ultimate Wellness Miami: https://www.ultimatewellness.miami/#anchors-mj9i05v01 Apply for online one-on-one coaching with Kris: [email protected] Find more from Kris: Website: https://www.krisgethin.com/ Instagram: @krisgethin/ Youtube: https://www.youtube.com/krisgethin 2 Shred: https://www.unmatchedsupps.com/products/2shred Resources Referenced in This Episode: Red Light Therapy Brand: Red Light Rising Link: https://redlightrising.co.uk/Code: GETHIN5 Lumaflex, click here and use Code: KRISGETHIN (10% off) • Collagen BPC-157 TB-500 GHK-Cu KPV Cartilax Sigma / Bio Cartilage / Nova Cartilage Vesugen Thank you to our sponsors: Biostack: NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris Unmatched Supps: Natural pre workout, recovery, and hydration support (KGC10 for 10% off) https://biostacklabs.com/kris

Most people chasing fat loss are locked in on calories, macros, and training splits while completely ignoring one of the most aggressive metabolic disruptors in their life - the phone they keep glued to their hand from the moment they wake up to the moment they try to sleep. Your phone is not just a distraction. It is actively interfering with your circadian rhythm, degrading your sleep quality, spiking your stress hormones, and creating the exact internal environment where fat gain becomes easier and fat loss becomes harder. In this episode of the Kris Gethin Podcast, I break down exactly how your phone is quietly working against your body composition, your discipline, and your recovery in ways most people never connect back to the device in their hand. If you have been doing everything right and still not getting the results you should, this episode will change where you start looking for the problem. What's Discussed: (0:00) Why your phone is one of the most aggressive disruptors of your metabolism that nobody is talking about. (2:23) How artificial light from your phone delays melatonin and destroys sleep quality and structure. (4:43) Why phone conditioning keeps your brain in a semi-alert state that follows you into sleep and wrecks your recovery. (7:02) How disrupted sleep tanks insulin sensitivity, spikes hunger hormones, and drives fat storage the next day. (7:37) Why the same brain conditioned to check your phone all day is the brain that fails at discipline, delayed gratification, and sticking to a plan. (9:21) Why airplane mode is not enough and what EMF exposure at night is doing to your recovery environment. (10:30) The tools Kris personally uses including Brick and Opal to build structure and break the habit loop. (11:44) The exact daily protocol to fix this starting tonight without changing your diet or adding a supplement. Find more from Kris: Website: https://www.krisgethin.com/ Instagram: @krisgethin YouTube: https://www.youtube.com/krisgethin 2 Shred: https://www.unmatchedsupps.com/products/2shred Resources Referenced in This Episode: Red Light Therapy Brand: Red Light Rising Link: https://redlightrising.co.uk/Code: GETHIN5 Lumaflex, click here and use Code: KRISGETHIN (10% off) • Collagen BPC-157 TB-500 GHK-Cu KPV Cartilax Sigma / Bio Cartilage / Nova Cartilage Vesugen Thank you to our Sponsors: Biostack: NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris Unmatched Supps: Natural pre workout, recovery, and hydration support (KGC10 for 10% off) https://www.unmatchedsupps.com

Caffeine is so normal in training culture that nobody questions it anymore. But the shock is this: the same stimulant you're using to "perform" can be cutting blood flow, drying you out, wrecking sleep quality, and pushing cortisol up while you chase a better physique. If you're living on pre-workout and energy drinks, you might not be training with energy at all. You're training with stimulation, and the bill shows up later in recovery, muscle fullness, insulin sensitivity, and long-term performance. In this episode of the Kris Gethin Podcast, I dismantled the science behind why caffeine is working against every goal you are training for and what the most disciplined athletes are actually doing instead. What's Discussed: (00:01) Why I recorded this at the Arnold Classic and what I noticed about energy drink culture (01:08) Why caffeine is normalized and why most lifters think they "need it" (02:00) Adenosine explained, and how caffeine can reduce vasodilation and the pump (04:24) The diuretic effect and why dehydration changes performance inside the muscle cell (06:26) Sleep architecture, recovery, and why slow metabolizers get hit hardest (08:05) Cortisol, chronic stress load, and the muscle loss risk nobody talks about (09:55) Insulin sensitivity, nutrient partitioning, and why this matters for body comp (11:05) The stimulant dependency trap and how tolerance quietly escalates doses (13:00) Paraxanthine explained, and why I use it instead of caffeine (14:22) The real takeaway for performance, physique, and longevity If you train hard and care about muscle, recovery, and longevity, but have never once questioned what your daily caffeine habit is actually doing to your body, this episode is required listening. Thank you to our sponsors: Biostack: NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris Unmatched Supps: Natural pre workout, recovery, and hydration support (KGC10 for 10% off) Find more from Kris: Website: https://www.krisgethin.com/ Instagram: https://www.instagram.com/krisgethin/ Youtube: https://www.youtube.com/krisgethin 2 Shred: https://www.unmatchedsupps.com/products/2shred Resources Referenced in This Episode: Red Light Therapy Brand: Red Light Rising Link: https://redlightrising.co.uk/Code: GETHIN5 Lumaflex, click here and use Code: KRISGETHIN (10% off) • Collagen BPC-157 TB-500 GHK-Cu KPV Cartilax Sigma / Bio Cartilage / Nova Cartilage Vesugen

How many times have you told yourself, "This week I'm going to be consistent," then two weeks later you're back at day one, annoyed at yourself like you are the problem? The truth is, most people do not fail because they lack discipline. They fail because the system they are using is working against them. The commute, the crowds, the gym hours, the intimidation, the waiting for equipment. Every one of those is a compounding friction point that quietly drains your compliance until skipping becomes easier than showing up. In this episode of the Kris Gethin Podcast, I lay out the exact framework I am using to rebuild my physique from scratch, after months off training and stem cell treatment, entirely from home. No commercial gym. No excuses. Only a system that removes every reason you have ever used to skip a session, backed by the same behavioral science that explains why most training programs fail before week three. What's Discussed: (00:00) Why this 12-week at-home trainer is happening (and what people voted for) (02:21) The real problem: friction disguised as "lack of discipline" (03:10) Why lowering activation energy increases compliance (03:55) Commute time and gym logistics as consistency killers (04:10) Overstimulation, stress, and why home training can improve execution (05:10) What this video trainer includes daily: training, cardio, meals, biohacks, travel disruptions (05:55) Peptides and why I can go deeper inside my community (08:00) Equipment, limitations, and how I'll show alternatives (including training around issues) (09:16) Why people quit at home: distractions and blurred boundaries (and how to fix it) (12:05) Nutrition, supplements, and the sustainability approach (13:00) Recovery and biohacks: red light, cold exposure, vagal nerve tools, sleep optimization (13:40) Travel reality: hotels, airports, and keeping the plan intact (14:02) Expected outcomes: lean muscle, conditioning, resilience, metabolic flexibility (16:15) How to access the 12-week video trainer Find more from Kris: Website: https://www.krisgethin.com/ Instagram: @krisgethin Youtube: https://www.youtube.com/krisgethin 2 Shred: https://www.unmatchedsupps.com/products/2shred Resources Referenced in This Episode: Red Light Therapy Brand: Red Light Rising Link: https://redlightrising.co.uk/Code: GETHIN5 Lumaflex, click here and use Code: KRISGETHIN (10% off) • Collagen BPC-157 TB-500 GHK-Cu KPV Cartilax Sigma / Bio Cartilage / Nova Cartilage Vesugen Thank you to our sponsors: Biostack: NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris Unmatched Supps: Natural pre workout, recovery, and hydration support (KGC10 for 10% off)