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Recent episodes
157 Nutrition 101 - Energy
Jun 18, 2026
50m 39s
156 Body Composition and Performance
Jun 12, 2026
44m 52s
155 Nutrition 101 - The Nutrition Hierarchy
Jun 5, 2026
49m 22s
154 The State of Fitness Competition
May 22, 2026
40m 45s
153 Clarity, Guidance, and Companionship
May 15, 2026
31m 33s
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| Date | Episode | Topics | Guests | Brands | Places | Keywords | Sponsor | Length | |
|---|---|---|---|---|---|---|---|---|---|
| 6/18/26 | 157 Nutrition 101 - Energy | Send us Fan Mail Energy balance is the most important nutrition consideration in athletes. In this episode, we cover the physics of energy balance, as well as how gut chemistry determines how many of your gross calories become usable energy. I break down the carbs vs. fats debate, the 70-75% VO2 max crossover point, how glycogen and blood sugar are the primary fuel substrates for hybrid athletes, as well as one thing nobody talks about (gastric emptying). I'll also cover how to recognize unde... | 50m 39s | ||||||
| 6/12/26 | 156 Body Composition and Performance✨ | body compositionathletic performance+3 | — | — | — | body compositionperformance+3 | — | 44m 52s | |
| 6/5/26 | 155 Nutrition 101 - The Nutrition Hierarchy✨ | nutrition hierarchybiological mechanisms+3 | — | — | — | nutritionmacronutrients+5 | — | 49m 22s | |
| 5/22/26 | 154 The State of Fitness Competition✨ | fitness competitionbodybuilding+5 | — | HyroxCrossFit+3 | — | fitness competitionbodybuilding+7 | — | 40m 45s | |
| 5/15/26 | 153 Clarity, Guidance, and Companionship✨ | coachingfitness+3 | — | — | — | coachingfitness competitors+3 | — | 31m 33s | |
| 5/7/26 | 152 Exercise and the Autonomic Nervous System✨ | autonomic nervous systemexercise+4 | — | — | — | autonomic balancesympathetic overtraining+3 | — | 42m 23s | |
| 4/23/26 | 151 How Far Fitness Sport Has Come✨ | fitness sport evolutionprofessionalization+4 | — | — | — | fitness sportprofessionalization+4 | — | 43m 16s | |
| 4/16/26 | 150 Offseason QnA✨ | bodybuildinghypertrophy+5 | — | — | — | bodybuildinghypertrophy+6 | — | 49m 55s | |
| 4/9/26 | 149 Competitor's Guide to the Offseason✨ | offseason trainingfitness competition+3 | — | — | — | offseasontraining+5 | — | 54m 17s | |
| 4/2/26 | 148 Xenom✨ | fitness competitionhuman performance+3 | — | XENOM™CrossFit® | — | Xenomfitness+5 | — | 50m 30s | |
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| 3/24/26 | 147 Quarterfinals✨ | Quarterfinalsprogramming trends+3 | — | — | — | QuarterfinalsAGOQWorkout+3 | — | 45m 23s | |
| 3/12/26 | 146 Gut Health for Athletes✨ | gut healthnutrition+3 | — | Gut HealthAthletes | — | gut healthnutrition+5 | — | 1h 09m 59s | |
| 3/5/26 | 145 The HPA Axis and Exercise✨ | HPA AxisCortisol+5 | — | — | — | HPA AxisCortisol+5 | — | 35m 40s | |
| 2/6/26 | 144 Optimizing Performance of the Elite Athlete✨ | elite athletic performancehealth+4 | — | international conference | — | elite athletesperformance optimization+3 | — | 45m 33s | |
| 1/15/26 | 143 The Competitor Lifecycle✨ | Competitor Lifecycletraining+4 | — | — | — | competitor lifecycletraining stages+4 | — | 47m 45s | |
| 1/9/26 | 142 Consistency and Athletic Progress✨ | consistencyathletic progress+4 | — | — | — | consistencyathletic performance+4 | — | 36m 39s | |
| 12/19/25 | 141 My 3 Year Bodybuilding Experiment | Send us Fan Mail In this episode, I share my experience training with a conditioning bias, training with a strength bias, why I switched to bodybuilding and where I'm going next in my training. I talk about muscle growth, the importance of cardiorespiratory fitness, gut health, building athletic momentum, and how I apply these lessons learned with my athletes. Merry Christmas, Happy New Year, and I'll see you in 2026! --- Whenever you're ready, there are 4 ways I can help you: Book an Intro ... | 1h 01m 43s | ||||||
| 12/12/25 | 140 The Open, Quarterfinals and AGOQ Movement Analysis | Send us Fan Mail Link to the full movement analysis: https://www.instagram.com/p/DSF-hQpEd2H/?hl=en&img_index=1 Most frequent Open movements (2021-2025): BurpeesDouble UndersThrusters Chest to BarBar Muscle UpsWall WalksDeadliftsMost frequent Individual Quarterfinals movements (2021-2024): RowBurpee Box Jump OversRope ClimbsCleansSnatchesWall BallsKipping HSPUStrict HSPURing Muscle UpsGHD Situps(Honorable mention) Wall-Facing HSPU - the more recent precedentMost frequent AGOQ movemen... | 31m 22s | ||||||
| 12/4/25 | 139 Long Term Conditioning | Send us Fan Mail To excel at a multiday fitness competition, you need to be prepared for an immense workload. Athletes who may perform incredibly on Event 1 are gassed by Event 8. While every athlete must be powerful, having so many events over multiple days gives an advantage to the athletes who recover the fastest. By the final day, it may be less about who can perform the best fresh, and more about who is the least tired. The greater your cardiorespiratory fitness, the faster you recover f... | 41m 24s | ||||||
| 11/27/25 | 138 Long Term Gymnastics Development | Send us Fan Mail Gymnastics in Fitness Sport When you do gymnastics, you are exercising in what exercise physiologists call the extreme intensity domain, with very few exceptions. The most notable exceptions are the burpee and box jump over, which I train with a conditioning perspective, rather than the approach I'll describe below. For almost every other gymnastics movement, the time to exhaustion is less than two minutes. Exercise that exhausts you this fast is very intense. At these intens... | 39m 59s | ||||||
| 11/20/25 | 137 Long Term Strength Development | Send us Fan Mail Strength adaptations come from morphological effects and neural effects. Morphological effects (mainly muscle growth) are why strength sports have weight classes. Assuming similar training styles, the more muscular athlete usually lifts more. However, neural effects are why world class female lifters are stronger than most men, despite having way less muscle. Neural effects are also why powerlifters aren't good at snatching, and weightlifters aren't good at jiu-jitsu. Neural ... | 45m 03s | ||||||
| 11/6/25 | 136 Long Term Athletic Development for Fitness Competitors | Send us Fan Mail In this episode, I describe a Long Term Athletic Development (LTAD) model for fitness competitors. The model depends on three concepts: Extensive to intensive trainingLong to short residual training effectsPre-requisites to expressionWith these in mind, I created a phased approach to each of the three disciplines in fitness sport. Strength Functional HypertrophyBasic StrengthOlympic Weightlifting SkillStrength and PowerBatteryGymnastics Gymnastic StrengthMovement EfficiencyVo... | 41m 07s | ||||||
| 10/30/25 | 135 Hybrid vs. Mixed Training | Send us Fan Mail In this episode, we discuss the differences, pros and cons of hybrid and mixed training. Hybrid Training Less interference than mixed workoutsBigger adaptations to each training stimulusMore targeted to a specific modalityAdaptable to injury history, equipmentHigher training loadsMixed Training More specific to fitness competitionImproved pacing of mixed workoutsVaried and excitingIncreased motivation via the group effectFrequent intensityContextual Considerations: Beginner v... | 27m 55s | ||||||
| 10/22/25 | 134 7 Common Conditioning Mistakes | Send us Fan Mail Common Conditioning Mistake: Too frequent high intensity trainingIntensity limiting total training loadOnly practicing race pace at high RPEsAll-out effort in hard sessionsExcessive training varietyStarting workouts too hot"Always ready" approach to trainingBest Practice: High-low modelLarge training loads with more low intensity trainingPractice race pace at submaximal RPEs often to lower perception of effortControlled effort in hard sessions, save all-out efforts for raceWe... | 37m 15s | ||||||
| 10/16/25 | 133 The Zone 2 Episode | Send us Fan Mail In this episode, I discuss: The confusion among health and wellness leaders and coaches about the utility of Zone 2Zone 2 for living long and healthyZone 2 for performanceWhy your time is the most important factor in how much Zone 2 you should doThe energy intake-training load relationshipComparing low intensity training to high intensity trainingExceptions for people at physiological extremesFor those who want to dive deeper, join us for the live training Conditioning for Fi... | 45m 04s | ||||||
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