Biohacking and Metabolic Health: What Actually Works?

Episode Description:

Cold plunges. Red light therapy. Intermittent fasting. Biohacking is everywhere—but how much of it actually improves your metabolism?

In this episode, I break down what biohacking really is, how it ties into metabolic health, and which trends are worth your time (and which aren’t).

We cover:

✅ What metabolic health really means

✅ The difference between real science and hype

✅ Which hacks work...

Muscle Is Your Metabolism: Why Building Muscle Is the Fat-Loss Cheat Code

Summary:

Want to burn more fat without spending more time on the treadmill? Build muscle. In this episode, I explain why lean muscle mass is the secret weapon for long-term fat loss and a faster metabolism.

I cover how muscle burns calories 24/7, the benefits of strength training vs. cardio, and how lifting weights helps your hormones, your energy levels, and your long-term results. Whether your goal is weight loss, better health, or longevity—this episode will show you wh...

Is Starvation Mode Real? What Really Happens When You Eat Less

Summary:

Ever heard someone say, “I’m eating hardly anything but still not losing weight—it must be starvation mode”? In this episode, I break down what’s really going on when fat loss stalls.

We’ll look at what the myth of starvation mode gets wrong, what your metabolism actually does during a calorie deficit, and the real culprits—like reduced movement, poor sleep, and inconsistent tracking. I’ll also give you simple fixes to get back on track and keep f...

he 3 Things You Absolutely Need to Change Your Body, Fitness, and Health

Episode Description:

Changing your body doesn’t require a 75-day challenge or a 1,200-calorie meal plan. If you want results that last, you need just three things—and most people are missing at least one.

In this episode, I’ll break down the 3 critical elements of successful transformation:

✅ A clear, focused plan

✅ A coach to hold you accountable and adjust your path

✅ A community to...

5 Ways to Use a Nutrition Tracking App to Actually Help You

Episode Description:

Tracking your food doesn’t have to be obsessive or overwhelming—and it definitely doesn’t have to be forever. But when used the right way, a nutrition tracking app like MyFitnessPal can be one of your most powerful tools for changing your body, health, and performance.

In this episode, I share 5 real-world ways to use food tracking that actually help you hit your goals:

✅ How to set macros that guide your choices<...

Metabolic Flexibility, Zone 2 Training, and How Fat Loss Really Works

Episode Description:

If you want to burn fat, boost endurance, and train smarter, the answer isn’t just more HIIT or cutting calories—it’s improving your metabolic flexibility.

In this episode, I break down how to make your body a better fat-burning machine by combining smart training and smart fueling.

We’ll cover:

✅ What metabolic flexibility really is (and why it matters)

✅ How Zone 2 cardio impro...

Weighted Vests: Should You Use One? Pros, Cons, and Best Uses

Episode Description:

You’ve seen people wearing weighted vests at the gym, on hikes, and even during everyday tasks—but are they actually worth it?

In this episode, I break down the real pros and cons of weighted vests, who they’re great for, when to use them, and when they’re just unnecessary extra stress on your body.

We’ll cover:

✅ How weighted vests increase strength, endurance, and calorie burn...

Why You’re Not “Too Old” to Start Strength Training

Episode Description:

Think you’re too old to start lifting weights? Think again.

In this episode, I break down why strength training becomes more important—not less—as you age. Whether you’re in your 40s, 50s, 60s or beyond, building muscle can improve your energy, confidence, independence, and long-term health.

We’ll cover:

✅ Why strength matters more as we get older

✅ How to start safely and effective...

Why You’re Not Losing Fat (Even When You’re Doing Everything Right)

Episode Description:

You’re training hard. You’re eating clean. You’re putting in the work—but the fat isn’t coming off. Sound familiar?

In this episode, I break down the real reasons fat loss stalls, even when you feel like you’re doing everything right. The truth? You might be closer than you think—you just need the right strategy.

We’ll cover:

✅ Why tracking still leads to hidden...

itness for Longevity vs. Aesthetics – Do You Have to Choose?

Episode Description:

Do you train to live longer—or to look better?

What if the best training plan helped you do both?

In this episode, I unpack the real science behind training for healthspan and aesthetics, and why you don’t have to choose one over the other. Whether your goal is to live a longer, more capable life—or just look great this summer—the foundation is the same.

We’ll cove...

Can You Build Muscle and Lose Fat at the Same Time? (Body Recomp Explained)

Episode Description:

Can you build muscle and lose fat at the same time? The answer: yes—but only if you do it right.

In this episode, I break down the science and strategy behind body recomposition, a goal that many people chase without fully understanding how it works. Whether you're a beginner, getting back into training, or just tired of the bulk-and-cut cycle, this episode will show you how to train, eat, and recover for real, lasting results.

...

The Science of Fat Loss Supplements – Do They Work?

Episode Title: Fat Burners, Green Tea, and CLA: Do Fat Loss Supplements Really Work?

Episode Description:

Fat loss supplements are everywhere—caffeine pills, metabolism boosters, CLA, L-carnitine, apple cider vinegar. But do any of them actually work, or are you just wasting money?

In this episode, I break down the science behind popular fat loss supplements and tell you exactly which ones are worth it—and which ones aren’t.

We’ll cover:

How Fast Do You Lose Strength, Muscle, and Endurance If You Stop Training?

Episode Description:

What happens if you miss a few weeks of training? Will you lose all your strength? Will your endurance disappear? Do you have to start over from scratch?

In this episode, I break down:

✅ How fast you lose endurance, strength, and muscle mass

✅ Why short breaks won’t ruin your progress (if you return smartly)

✅ How to maintain fitness even when you...

The Best Workout Plan for Busy People: How to Train 2, 3, or 4 Days Per Week

Episode Description:

Not everyone has time to train five or six days a week. But the good news? You don’t need to. If you train 2, 3, or 4 days per week, you just need the right workout split to build muscle, burn fat, and make real progress.

In this episode, I break down:

✅ Why body part splits don’t work for most people

✅ The best workout plan for your...

Episode Title: The Smartest Way to Get Lean Before Summer

Episode Description:

It’s mid-March, and if you want to lose fat before summer, the time to start is now. But crash diets and endless cardio won’t get you there. In this episode, I break down the most effective fat loss strategy—one that actually works and is sustainable.

We’ll cover:

✅ The best way to burn fat (Why Zone 2 training is key)

✅ How HIIT fits in (and why you don’t ne...

Podcast Outline: Ozempic – What You Need to Know

(5-10 Minute QuickCast)

Introduction (0:00 - 1:00)

You work out, you eat right, you take your multivitamin. You wash your hands—maybe you even wear a mask in the drugstore.

And then your kid gives you a high-five after school, and your life shuts down for five days.

While we can minimize our chances of getting sick, we can’t eliminate the risk entirely. But even the roughest cold has a bright side or two. Here’s what my week off taught me:

To revisit the basics.

The best way to get over a cold is to get lots o...

Podcast Summary (Catalyst Show – Feb 17, 2025)

Episode Title:

Why You Should Join the Intramural Open + This Week’s Workouts at Catalyst

Summary:

In this episode, I break down the Intramural Open, why it’s a fun and accessible way to stay engaged with your fitness, and how to prepare for it. The Open is not about competition—it’s about participation, consistency, and community. I share tips from Coach Jess on preparing your body through proper warm-ups, nutrition, recovery, and mental rehearsal to get the most out of the experience.

Then, I wa...

"Today, I want to introduce a simple way to understand the workouts we do every week. We've renamed our training blocks to focus on the benefits you'll get. From now on, we have three blocks: Burn, Build, and Boost."

Burn Block:

The Burn block is all about improving endurance and burning fat. In this zone, your body works efficiently to fuel itself with fat, which helps with weight loss, recovery, and long-term energy. Plus, it’s great for heart health and longevity. You’ll leave this block feeling energized and ready for more.

Buil...

Strength and conditioning science for hockey has never been better than it is right now.

Leading the way: NCAA schools increasing their budgets for athletic training.  True, much of this budgeting is toward athletic training for basketball and football (the big moneymakers) but the carryover has been great for hockey.

Unfortunately, there's also a lot of BAD information out there for hockey players.  Stability balls, balance boards, and wobbly surfaces are prevalent - not because they work, but because the Strength and Conditioning Coaches for the pl...

Plyometrics play an important role in the development of any athlete.  They're effective at turning strength into speed, which is critical in every sport.  In a simple linear plan for training an athlete, plyometrics would fall between power generation and speed development.  However, many coaches use them as a substitute for strength training exercises, or as a sport-specific developer of anaerobic capacity, which misses the point.

How They Work:  Plyometrics (as defined by a rapid stretch-shortening cycle in muscle fibre) improve speed by increasing Rate of Force...

Investing In Yourself

Last night, I opened an envelope from my financial advisor.  If you've received one of these, you know the next part already.  My loudness almost woke up my kids.   Unlike our anatomy, our savings and investments should improve with time.  I don't know much about that, but I spend a LOT of time with human bodies, and there's one thing that's true of all of us: we're on a downward slope.  Rage, rage as much as you want, but you're not going to be as strong when you're 70 as you are now (unless...

Insulin is your internal UPS. When you eat, and your blood glucose level rises above 90 mg/dl, the pancreas kicks out insulin to start moving blood sugar and other nutrients around. Without insulin, you couldn't digest food; you could literally eat all you want, and none of it would reach the muscle cell, and you'd starve to death. Insulin, obviously, is a critical hormone.

Unfortunately, insulin is an equal-opportunity dump truck. It doesn't care what gets dumped where; it just looks for a big 'VACANCY' sign and fills accordingly.

When blood sugar's rising t...

The week's group programming ahead. But first: RESISTANCE IS FUTILE!

Great article from Josh Grenell:

https://fitnessfirstreport.beehiiv.com/p/resistance-is-futile

The week's programming ahead. But first: The Cost of Doing Nothing.

The week's programming, AND why Catalyst is probably the gym for you.

The week's programming AND how to get a running start on 2025!

Commitment isn't skin deep

...and our weekly workouts ahead!

"It's not about 'working out more'"

...and our weekly programming!

Why You Get Hangry (And How To Stop)

Ever found yourself snapping at someone only to realize that, actually, you’re just really hungry? You’re not alone; it’s a universal feeling we fondly call being “hangry” – a blend of hungry and angry. But why does this happen, and more importantly, how can you stop it?

Imagine your body is like a roller coaster. This roller coaster goes up and down depending on how much sugar is in your blood. When you eat cookies or candy, whee! The roller coaster goes up, up, up! You feel ama...

This week's programming AND how Habits form the foundation for fitness!

100% Is Easier Than 98%

Maintaining a habit is easy and gets easier.

Stopping and starting is hard and gets harder.

If you do these things every day, they just become part of you. But if you skip a day, then every future day becomes optional. That means it becomes hard, because you go from "no decision" (just doing what you do) to making a decision every time.

We all have decision fatigue: we make decisions all day long and it gets harder and harder to choose the decision that will help us...

Should every workout be intense?

Why Women Should Lift Heavy Weights

Our weekly programming for the week ahead!

This week: Reps > Habits > Skills

And our weekly programming!

In the next 30 days, we’re going to clean up your lifestyle, fix your metabolism and clear your head.

If you really want to change your life, you have to start by changing your habits. You become the things that you do. We want you to improve your life by doing the RIGHT things without thinking about them.

And we’re going to do it together. Because change is hard, we’re going to support you with coaching and a peer group like only Catalyst can.

This is the Golden Habits Challenge:

0 Sw...

https://catalystgym.com/client-stories/who-are-you-in-the-gym/

https://catalystgym.com/motivational/why-were-a-coaching-business/

Building Momentum: Why the Second Day Is Harder

https://catalystgym.com/motivational/motivation-momentum-second-day-harder/