Most people think weighted vests are just another short-lived fitness trend, but the science paints a different picture. When used properly, they can boost metabolism, improve blood sugar control, and even help preserve bone density during weight loss. In this video, I break down what the research actually shows about weighted vest walking, strength training, and cardio, from how short, frequent bouts of movement can outperform long sessions to how wearing extra weight can help your body main...
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Most people think weighted vests are just another short-lived fitness trend, but the science paints a different picture. When used properly, they can boost metabolism, improve blood sugar control, and even help preserve bone density during weight loss. In this video, I break down what the research actually shows about weighted vest walking, strength training, and cardio, from how short, frequent bouts of movement can outperform long sessions to how wearing extra weight can help your body main...
Most people think weighted vests are just another short-lived fitness trend, but the science paints a different picture. When used properly, they can boost metabolism, improve blood sugar control, and even help preserve bone density during weight loss. In this video, I break down what the research actually shows about weighted vest walking, strength training, and cardio, from how short, frequent bouts of movement can outperform long sessions to how wearing extra weight can help your body main...
Consumer Reports just dropped a bombshell article claiming that many protein powders on store shelves today contain lead in amounts that should concern consumers. But is that the whole story? Not quite. In this video, I dig into what the report actually says and what it doesn’t. We’ll look at how California came up with their proposition 65 number, what the FDA’s thresholds are, and whether these products are truly dangerous or just being sensationalized. We’ll also talk about how heavy metal...
Welcome back to the channel everyone. This week, we’re diving into Functional Patterns, the controversial training system founded by Naudi Aguilar that claims to “reprogram the body” through posture, gait, and biomechanics. I’ll break down what Functional Patterns actually is, how they compare to functional training, core workouts, myofascial release, and kettlebell training, and why some people are calling it a cult while others swear by its results. We’ll look at what the science says abo...
David Goggins is one of the toughest humans alive, but does his mindset actually lead to a longer, healthier life? Or does extreme discipline come with hidden costs? In this video, I break down what makes Goggins so powerful, where his philosophy helps, and where it starts to destroy balance. We’ll talk about the difference between motivation and obsession, and how to stay disciplined without losing your health, family, or purpose in the process. Whether you’re chasing a marathon PR or just t...
Does running make you lose muscle? Can you actually build muscle while running? In this video, I break down what really happens to muscle mass during running and strength training, and why the old “cardio kills gains” idea doesn’t hold up. We’ll look at how zone 2 training, running intensity, and fueling impact your body composition, and what separates healthy endurance from muscle-burning overtraining. I’ll walk you through key research comparing running vs lifting, showing how prog...
Testosterone therapy is one of the most debated topics in fitness right now. With more influencers promoting TRT as a cure all, it’s easy to get swept up in the conversation. But is the story really that simple? In this video, I respond directly to James Smith’s take on TRT and break down the parts of the conversation that most people are skipping over. We’ll look at the studies being cited, the conflicts of interest nobody is talking about, and the data that rarely makes it into the headline...
In this video, I’m diving into the comments section and responding directly to what you had to say. A lot of the discussion centers around kettlebell training, bodybuilding versus athletic training, and whether certain exercises are actually effective for building power, strength, or performance. Some viewers even defended Dr. Mike, so I break down those arguments and share my honest take. My goal here isn’t just to clap back. It is to clear up misconceptions, explain what the research actual...
Should runners lift heavy weights with low reps or light weights with higher reps? It's a question as old as time. This video provides the honest breakdown on strength training for runners. If you have heard runners should only lift light weights for lots of reps, this video shows what the evidence actually says. You will learn the best rep ranges for runners, how heavy lifting compares to high volume work for hypertrophy, why strength matters for economy and resilience, and how to pair lift...
Ice baths and cold therapy are everywhere right now, from pro athletes to wellness influencers swearing by them. But do they really work the way people claim? In this video, I take a closer look at the evidence behind ice baths and break down what the science actually says about their impact on recovery, training, and wellbeing. We’ll explore the three main reasons people turn to cold exposure: pain relief, muscle growth, and mental health. My goal is to give you a clear, evidence-bas...
We're back with another Dr. Mike video. I know it seems like I’m picking on him, but after his critique of the kettlebell swing and Turkish get up, it was too ironic to see him take on Vernon Griffith’s Navy Seal Assessment alongside DJ Shipley. The test included broad jumps, deadlifts, pull ups, farmer carries, planks, bench press, and an 800m run. It highlighted the exact issues I’ve been talking about. The broad jump exposed major gaps in his ability to produce and absorb force. Kettlebel...
In this video I break down the debate between Tim Pool and Phil Labonte on calories in versus calories out. Too many people treat that phrase like it explains everything, or they act like it doesn't matter at all. We're going to live somewhere in the middle. I cover why protein and carbs matter, how processed foods trick you into overeating, and why most people underestimate what they eat while overestimating their activity. As a coach I have seen that no single diet works for everyone....
In this video, I’m breaking down kettlebell swings and Dr. Mike Israetel’s recent take on the “worst exercises,” giving my perspective as a strength and running coach with over a decade in the trenches. We’ll talk about where I agree, where I don’t, and why kettlebell swings, when used correctly, are one of the most valuable tools you can have for building power and conditioning. We’ll also get into why your power to weight ratio matters more than most people realize, why BOSU balls aren’t d...
This video is essentially documenting an N = 1 experiment I conducted on myself after finding multiple studies to back up my theory that you can largely mitigate the side effects of prednisone by taking it intermittently and by exercising. Prednisone can also be effective at a low dose and when taken intermittently. So, I set off for a full year of taking 30mg of prednisone once a week and would check my lab work to see if I would end up with any of the glucocorticoid induced side effects li...
Is it really possible to be healthy at any size? In this episode I take a hard look at that question with no sugarcoating and no dodging. I break down what the science actually says about obesity, fitness, and metabolic health, and why movements like body positivity, while well intentioned, can sometimes blur the line between compassion and denial. I talk about the rise of weight loss drugs like Ozempic, the backlash they've created in the body positivity community, and why the BMI debate, de...
In this episode, I break down the science and controversy behind testosterone use, both the gains and the consequences. We’re not just talking gym talk here. One study I highlight shows that men who didn’t even train gained more muscle on testosterone than guys who were lifting without it. That’s a serious statement about what this compound can do. But the flip side? Increased hemoglobin, PSA levels, and early signs of cardiovascular risk. Nothing is completely safe, especially when it’s powe...
I’ve done keto. I’ve trained people on keto. And I’ve also seen it fail, over and over again. In this episode, I break down why keto can work… but why it’s not the magic fat loss solution it’s hyped up to be. Some people even treat keto like it’s a political identity, like wearing a MAGA hat for your diet. Just because it worked for your cousin who “lost 30 pounds eating bacon” doesn’t make it magic. We’ll break down real metabolic ward studies, the kind where people are locked in a lab...
Is grass fed beef really healthier, or is it just another food label we’ve romanticized? In this episode of Always Adaptive, I break down the science behind the grass-fed vs grain-fed debate, from omega-3s and micronutrients to the marketing claims you’ve probably heard repeated in every wellness podcast. Spoiler: while grass-fed beef does have some benefits, it’s not the nutritional miracle it’s often made out to be. We’ll also look at how cooking affects those nutrients, why some grai...
In this episode, I break down why yoga and Pilates alone just don’t cut it, especially when it comes to bone health and muscle loss, which becomes a serious issue for women post-menopause. Don’t get me wrong, I’m all for movement quality, but if you’re relying solely on stretches and breathwork to fight off osteoporosis… well, that’s like trying to balance the federal budget with good vibes. We’ll dive into the real data behind osteopenia, osteoporosis, and why resistance training is still t...
In this video, I dive into one of the most debated topics in fitness: cardio vs. resistance training for fat loss and overall health. I break down how both training methods impact caloric deficit, muscle gain, and total daily energy expenditure, and why understanding these concepts is crucial if you're trying to lose fat without sacrificing strength or energy. We’ll look at the unique exercise benefits of each: how strength training helps preserve muscle and reshape your physique, while car...
In this episode of Always Adaptive, I tear into the wild world of detoxes and cleanses. From juice cleanses that promise to fix your life in 3 days to colon cleanses that sound like a bad dare, we dig into the actual science behind these popular wellness trends and ask the big question: do they really help, or are we all just falling for clever marketing? Spoiler alert: your liver doesn’t need a reboot like it’s running Windows 95. If you care about your health, nutrition, and n...
Most people think weighted vests are just another short-lived fitness trend, but the science paints a different picture. When used properly, they can boost metabolism, improve blood sugar control, and even help preserve bone density during weight loss. In this video, I break down what the research actually shows about weighted vest walking, strength training, and cardio, from how short, frequent bouts of movement can outperform long sessions to how wearing extra weight can help your body main...
