After seeing a photo of himself he couldn’t stand to send to family, Barrett Popst hit a breaking point and realized it was time to take control of his health. That wake-up call sparked a total transformation, one that took him from 215 pounds to 13% body fat, reigniting his confidence and reshaping his mindset in the process.
Ben Olliver, Dr. Taylor Waters, and Ryan Stevens sit down with Barrett to discuss how the Supra Human program changed his life through simplicity, structure, and community. Barrett shares how learning to focus on “simple, not easy” habits, tracking protein, staying consistent, and showing up with accountability, helped him lose 60 pounds and build the discipline he’d been missing for decades. If you’ve ever looked in the mirror and thought I can’t keep living like this, Barrett’s story will remind you what’s possible when you commit to yourself and surround yourself with people who won’t let you fail.
Chapters
(00:00) Introduction
(02:40) Facing the Embarrassment
(04:45) Joining Supra and Meeting Dr. Taylor Waters
(06:50) Why The Basics Always Win
(11:45) Training Hard and Finding Brotherhood
(13:37) Barrett's Advice on Investing in Yourself
What was your “wake-up call” moment that made you realize it was time to change your health? Leave your answer in the comments.
To learn more about Supra Human programs: https://www.suprahuman.com
Follow us on Instagram: https://www.instagram.com/suprahumanofficial
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
Can you really get in elite shape while only eating out? Ben Olliver, Dr. Taylor Waters, and Ryan Stevens talk about why calories, protein, and consistency beat food “purity,” especially for high performers who travel. They map a full day using Starbucks egg whites, Subway high-protein builds, Chipotle bowls, Chick-fil-A grilled options, and explain how chains improve tracking accuracy for real-world fat loss. You’ll learn flexible dieting rules, when food quality starts to matter, behavior design that sticks, and simple swaps that make fast-food fat loss and travel nutrition work, all without living out of Tupperware.
Chapters
(00:00) Introduction
(01:12) Real Travel Life vs Living Out of Tupperware
(05:03) A Full “All-Fast-Food” Day That Works
(08:54) Health-Halo Traps & Why Chains Help Tracking
(16:11) Body-Comp ROI Beats Food “Purity”
(20:33) When Does Food Quality Start to Matter?
(23:39) Minimal Effective Change, Weaning, Route Hacks, Easy Wins
(28:13) Practical Rules, Temptations, and “It Takes What It Takes”
What’s your go-to fast-food order that actually keeps you on plan when you’re slammed or traveling? Let us know in the comments below.
To learn more about Supra Human programs: https://www.suprahuman.com
Follow us on Instagram: https://www.instagram.com/suprahumanofficial
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
John Madsen, former NFL player and founder of Supra Human, opens up about the identity crash that followed being cut from the league, the uncertainty that came after, and how he rebuilt confidence through discipline, personal development, and a growth mindset. He explains why tying self-worth to titles leads to burnout and how redefining purpose creates lasting freedom and success.
Ben Olliver, Dr. Taylor Waters, and Ryan Stevens sit down with John to explore the mindset shifts that redefine success beyond achievement. They discuss identity transformation, elite performance habits, mental toughness, and overcoming setbacks; showing how structure, accountability, and self-belief drive long-term growth in business, fitness, and life.
Chapters
(00:00) Introduction
(03:14) Cut at 27 and Identity Loss
(05:38) Rock Bottom Decisions: Money Gone, Self-Worth Reset
(13:28) Long-Shot Dream to Business
(19:15) Shedding Labels & External Validation
(28:43) Growth Mindset: Getting Coached to Overcome Weakness
(34:58) Authenticity Over Tactics
(46:38) Reinvention & Culture
What identity did you have to let go of to move forward, and who are you choosing to become next? Share your story in the comments below.
To learn more about Supra Human programs: https://www.suprahuman.com
Follow us on Instagram: https://www.instagram.com/suprahumanofficial
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
Ben Shortreed, the 2025 Supra Human Man of the Year, is a former infantry Marine and insurance business owner who lost his left hand in a 2020 fireworks accident. He battled relentless phantom limb pain, found relief with a Sprint PNS device, and rebuilt confidence through personalized coaching and a supportive community. What began as home workouts grew into gym sessions, turning discomfort into strength and a new sense of identity.
In this episode, Ben Olliver, Dr. Taylor Waters, and Ryan Stevens talk with Ben about mindset, simple nutrition that actually works, and the role of accountability and community in real transformation. They discuss how to move through trauma without excuses, why sustainable structure beats complexity, and how a clear goal can change everything for people with demanding lives.
Chapters
(00:00) Introduction
(01:40) Marine and Entrepreneur: Life Before Supra
(04:06) The Fireworks Accident and Amputation
(07:28) Phantom Pain and Hitting a Breaking Point
(10:15) Sprint PNS Relief and Renewed Hope
(12:37) Finding Supra and a Personalized Plan
(17:17) From Home Training to Confident Gym Sessions
(21:23) SHX, Big Goals, and Identity After Trauma
What’s one moment you thought would define you forever, and how did you turn it into strength? Share your story below to help someone else keep going.
To learn more about Supra Human programs: https://www.suprahuman.com
Follow us on Instagram: https://www.instagram.com/suprahumanofficial
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Connect with Ben on Instagram: https://www.instagram.com/ben_shortreed/?hl=en
Results may vary depending on your condition, starting weight, and commitment to the program.
Sean Walsh, a corporate professional with over 30 years in banking, faced rapid weight gain and years of health struggles before making a dramatic change in his early 50s. Through the Supra Human program, he lost 55 pounds and discovered the power of nutrition, accountability, and mindset. Along the way, medical testing revealed stage 2 prostate cancer, caught early and treated successfully, with his renewed strength helping him recover quickly.
In this episode of the Supra Human Podcast, Ben Olliver, Dr. Taylor Waters, and Ryan Stevens talk with Sean about his transformation and the lessons that apply to anyone balancing career and health. They discuss the dangers of neglecting fitness, the importance of community and mental resilience, and why investing in your health can save not just years, but your life.
To learn more about Supra Human programs: https://www.suprahuman.com
Follow us on Instagram: https://www.instagram.com/suprahumanofficial
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
Is your desk job more dangerous than smoking? In this episode Ben Olliver, Dr. Taylor Waters, and Ryan Stevens break down the overlooked risks of sitting too much and why regular workouts can’t fully offset the damage of a sedentary lifestyle. They reveal the shocking data on mortality, the misconceptions around what health really looks like, and practical ways to integrate movement into your day without adding hours to your schedule. This conversation is a wake-up call for anyone who thinks being active only in the gym is enough.
Chapters
(00:00) Introduction
(01:21) Desk Jobs vs Smoking, Which Is Worse?
(03:21) How Prolonged Sitting Increases Mortality Risk
(05:27) Why Society Normalizes Sedentary Behavior
(08:51) Gym Time Can’t Erase a Sedentary Lifestyle
(13:37) Practical Strategies to Reduce Sitting Time
(17:40) The Power of Walking Pads, Stairs, and Small Habits
(22:31) How Movement Improves Health and Productivity
What’s one small change you’ve made to fight the dangers of sitting? Share your answer in the comments.
To learn more about Supra Human programs: https://www.suprahuman.com
Follow us on Instagram: https://www.instagram.com/suprahumanofficial
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
Mark Jones has endured more than most, surviving a rare stroke, battling recurring cancer, and navigating the relentless demands of running two companies. At nearly 60 years old, he’s not only overcome these challenges but transformed his body and mindset, dropping over 60 pounds and earning a place in the Supra Hall of Fame.
In this episode Ben Olliver, Dr. Taylor Waters, and Ryan Stevens dive into the principles that fueled Mark’s comeback: structure, accountability, and refusing to make excuses. They discuss the importance of time management, community support, and mental toughness in building sustainable success. Mark’s journey is a powerful reminder that true transformation is possible, even when it feels impossible.
Chapters
(00:00) Introduction
(03:14) Stroke and Cancer: The Wake-Up Call
(06:23) Early Struggles and Finding a Way Forward
(09:19) Choosing Structure Over Excuses
(13:07) Balancing Business, Health, and Family
(16:31) The Role of Mentorship and Community
(21:01) Transformation and Hall of Fame Achievement
(26:27) Living Resiliently and Inspiring Others
What is your most powerful story of resilience? Share your success in the comments.
To learn more about Supra Human programs: https://www.suprahuman.com
Follow us on Instagram: https://www.instagram.com/suprahumanofficial
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
The Biggest Loser promised dramatic transformations, but behind the scenes it relied on punishing calorie deficits, grueling exercise, and public shaming, leaving most contestants regaining all the weight and more. In this episode of the Supra Human Podcast, Ben Olliver, Dr. Taylor Waters, and Ryan Stevens reveal why the show’s approach was never sustainable and contrast it with healthier models like MrBeast’s weight loss challenge, where individualized coaching, empathy, and long-term strategies created lasting results. They break down why extreme methods fail, how identity and behavior change drive real transformation, and what the fitness industry must do to move beyond quick fixes.
Chapters
(00:00) Introduction
(01:21) Why The Biggest Loser Looked Inspiring on the Surface
(03:05) The Reality of Weight Regain After the Show
(04:59) Extreme and Dangerous Training Tactics
(07:52) The Complete Lack of Aftercare and Support
(09:56) Why Behavior and Identity Change Matter More Than Willpower
(13:38) The Problem With Quick Fix Fitness
(17:50) MrBeast’s Challenge: A Better Model for Sustainable Weight Loss
Do you think shows like The Biggest Loser help or harm the way people view fitness and weight loss? Drop your thoughts in the comments, we want to hear your perspective.
To learn more about Supra Human programs: https://www.suprahuman.com
Follow us on Instagram: https://www.instagram.com/suprahumanofficial
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
High-performing women juggle careers, families, and endless expectations, so when it comes to fitness, many set impossible standards that leave them stuck in cycles of frustration. In this episode Ben Olliver, Dr. Taylor Waters, Ryan Stevens, and guest Coach Nikki Donovan uncover the unique challenges women face in pursuit of health. Nikki brings powerful insights into the mindset and empathy needed to create real, lasting change.
Together, they break down the biggest barriers holding women back, outdated diet methods, gym intimidation, and the emotional baggage of chasing perfection.You’ll learn how to reframe goals around performance, embrace discomfort as growth, and build confidence through foundational skills. Most importantly, this conversation shows how fitness can multiply success across every area of life, helping women show up stronger at work, in the gym, and at home.
Chapters
(00:00) Introduction
(03:07) The Impossible Standards High-Performing Women Set
(08:15) Facing Gym Intimidation and Starting as a Beginner
(13:22) Rituals vs Real Work
(20:38) Why Women’s Physiology Makes Transformation Harder
(27:23) Building Rapport Between Coach and Client
(32:27) Fitness as a Multiplier for Family and Career
(42:51) Growth Through Discomfort
To learn more about Supra Human programs: https://www.suprahuman.com
Follow us on Instagram: https://www.instagram.com/suprahumanofficial
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
Why do so many disciplined high performers follow “clean eating” rules yet struggle to see real progress? In this episode Ben Olliver, Dr. Taylor Waters, and Ryan Stevens reveal how obsessing over food purity (organic labels, gluten-free choices, nitrate-free meats) creates the illusion of control while pulling focus away from the true drivers of health and performance: calories, protein, movement, and consistency. Learn why quality foods are valuable but secondary, how cheat-day binges backfire, and why flexible structure wins every time.
Chapters
(00:00) Introduction
(03:07) What Does Clean Eating Really Mean?
(06:35) The Downsides of Food Purity Rules
(07:05) Cheat Days vs Daily Moderation
(11:56) Calories and Protein Drive Results, Not Food Labels
(17:17) Why Sustainability Matters More Than Restriction
(23:24) Context and Individual Differences in Nutrition
(31:54) Building a Flexible, Results-Driven Approach
Do you find yourself focusing on food labels instead of fundamentals? Share your perspective in the comments and let’s unpack how this mindset shows up in real life.
To learn more about Supra Human programs: https://www.suprahuman.com
Follow us on Instagram: https://www.instagram.com/suprahumanofficial
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
What if an injury didn’t end your progress, but made you stronger than ever? In this episode, Ben Olliver, Dr. Taylor Waters, and Ryan Stevens sit down with Coach Nikki Donovan, former psychologist turned CrossFit and strength coach, who has spent over a decade overcoming major injuries while guiding high performers through their own recoveries. With experience on both sides of the process, Nikki shares how to adapt training, protect performance, and maintain momentum when setbacks hit.
They break down the champion’s approach to overcoming both the physical limitations and mental roadblocks that injuries create. From reframing goals to stacking small wins, you’ll learn how elite performers turn adversity into opportunity and come back stronger, physically and mentally. Whether you’re recovering from a surgery or a minor tweak, these principles will help you maintain your edge and protect your identity as a high performer.
Chapters
(00:00) Introduction
(04:12) Why Injuries Impact High Performers Differently
(09:00) Adapting Training to Stay in the Game
(14:04) Overcoming the Fear of Re-Injury
(19:04) Building Confidence Through Progressive Recovery
(25:26) Milestones & Small Wins That Drive Momentum
(30:38) Avoiding the Pitfalls of Rushing Back Too Soon
(36:02) Shifting Identity & Turning Setbacks Into Growth
To learn more about Supra Human programs: https://www.suprahuman.com
Follow us on Instagram: https://www.instagram.com/suprahumanofficial
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
Are you perfect from Monday to Thursday… then the weekend hits, and all your progress disappears? In this episode, Ben Olliver, Ryan Stevens, and Dr. Taylor Waters break down the “weekend warrior” mindset that keeps people stuck. From reward-based thinking to associating fun with overconsumption, they reveal why 43% of your week can account for 90% of your results, and how to flip weekends from your biggest setback into your biggest advantage. Learn how elite performers manage structure, mindset, and flexibility so weekends work for them, not against them.
Chapters
(00:00) Introduction
(04:17) Why Structure Breaks Down on Fridays
(10:42) Why Weekends Undo So Much Progress
(14:34) Aligning Expectations With Behavior
(20:31) The Magnitude of a Single Cheat Meal
(28:16) Tactical Calorie Planning for Weekends
(33:51) Experienced vs. Beginner Strategies
(36:34) Building an Identity That Supports Goals
What’s one weekend habit you know is holding you back? Let us know in the comments!
To learn more about Supra Human programs: https://www.suprahuman.com
Follow us on Instagram: https://www.instagram.com/suprahumanofficial
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careershttps://www.instagram.com/suprahumanofficial
Results may vary depending on your condition, starting weight, and commitment to the program.
Could your fitness tracker be the unseen reason you're plateauing? In this episode, Dr. Taylor Waters, Ben Olliver, and Ryan Stevens break down what to track, what to ignore, and how fitness wearables either fuel elite performance or quietly hold you back. Covering HRV, resting heart rate, steps, calories, and sleep data, they reveal the essential metrics that actually drive change and the common ways people let the numbers control their behavior instead of guiding it.
Chapters
(00:00) Introduction
(03:08) Using Data to Drive Behavior Change
(06:11) Track for Consistency Not Precision
(08:56) When Wearables Become a Mental Crutch
(13:16) The Most Inaccurate Metric
(15:47) The Three Metrics That Actually Matter
(19:53) Mental Busyness vs. Physical Activity
(25:13) When to Ignore the Data and Trust Your Body
To learn more about Supra Human programs: https://www.suprahuman.com
Follow us on Instagram: https://www.instagram.com/suprahumanofficial
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
Are you following your trainer's plan, hitting every workout, and still seeing no progress? It’s not your effort that’s the problem. In this episode, Dr. Taylor Waters, Ben Olliver, and Ryan Stevens expose cookie-cutter programs, buzzword traps, and the most common red flags unqualified fitness coaches tend to display. If you're choosing a new trainer or questioning your current one, this episode breaks down the key questions to ask and what real, results-driven coaching should actually look like.
Chapters
(00:00) Introduction
(03:46) Red Flags In Online Coaching Culture
(08:21) Looking Ripped Doesn’t Make You A Good Coach
(14:48) Signs That Your Coach Is Not A Good Fit
(23:02) What Real Onboarding And Feedback Looks Like
(30:09) Overcomplicating Coaching To Sound Smart
(33:56) Green Flags Of An Actually Good Coach
(37:07) The Reality Of Coaching VS. What Social Media Shows
(42:01) Holding Coaches To A Higher Standard
To learn more about Supra Human programs: https://www.suprahuman.com
Follow us on Instagram: https://www.instagram.com/suprahumanofficial
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
If you're serious about progress in the gym or in your career, strategic discipline might be the biggest competitive edge you're overlooking. In this episode of the Supra Human podcast, Dr. Taylor Waters, Ben Olliver, and Ryan Stevens break down why high performers self-sabotage by chasing quick fixes in fitness, nutrition, and personal development. Using S&P 500 analogies, Hormozi psychology, and real-life gym stories, they expose how long-term consistency above all else, creates elite-level results. If you find yourself program-hopping or diet-crashing, this is the episode your future self needs.
Chapters:
(0:00) Introduction
(2:20) Consistency Over Time
(4:48) Social Media Lies And The Expectation Trap
(7:56) How Simplicity Beats Optimization In Training
(15:00) Quick Fixes, Trends, And Why They Fail
(19:08) Emotional Control And Long-Term Decision Making
(23:59) Motivation Through Habits And Micro Wins
(35:09) Patience Is The Ultimate High Performer Skill
To learn more about Supra Human programs: https://www.suprahuman.com
Follow us on Instagram: https://www.instagram.com/suprahumanofficial
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
Scaling to $50M+ in revenue wasn’t luck—it was culture, execution, and hiring the right people. In this episode of The Supra Human Show, John and Nineveh Madsen sit down with Ben Olliver and Dr. Taylor Waters to reveal how they built one of the most elite fitness coaching teams in the world—from just 3 employees to over 90.
They unpack what actually makes someone a winner (hint: it’s not potential), why they hire for attitude over résumé, and how culture is protected—not just built. You’ll learn how they identify A-players fast, manage ambition across roles, and lead with both vision and structure—without losing their edge or their people.
Whether you're a founder scaling fast, a leader hiring your first team, or just someone obsessed with peak performance, this episode will change how you think about business, culture, and what it really takes to win.
Chapters(0:00) Introduction(2:10) Defining A Winner(6:43) Hiring for Attitude(13:00) Lessons from Scaling to $50M(17:10) Evolving Team Structure and Leadership Demands(23:30) Behind-the-Scenes Leadership(31:30) Culture Fit, Trauma, and Curiosity(41:30) Autonomy, Boundaries & Trust(50:30) Vision & Why Supra Human Won’t Stop Growing
To learn more about Supra Human programs: www.suprahuman.com
Follow us on Instagram: www.instagram.com/suprahumanofficial
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
From tracking myths to training injuries, we break down the biggest questions holding lifters back. This episode of The Supra Human Show delivers straight forward answers for everyone serious about results. Dr. Taylor Waters and Ben Olliver tackle the most common roadblocks in training, from ineffective glute routines and unrealistic fat-loss goals to misunderstood injuries and calorie tracking myths.
You’ll learn how to train smarter with progressive compound movements, manage setbacks without quitting, align your plan with real-life motivation, and stop relying on wearables that lie about your output. Whether you’re chasing strength, aesthetics, or just want to stop running in circles, this Q&A cuts through the noise with practical strategies that work.
Chapters:
(0:00) Introduction
(01:22) How to Build Your Glutes
(09:13) Skinny Fat Strategy: Cut or Bulk First?
(16:35) Training Through Injury: Fixing Lower Back Pain
(32:34) Can Women Stay Lean Year-Round? The Real Answer
(42:06) Fitness Tracker Falsities: Track Progress the Right Way
To learn more about Supra Human programs: https://www.suprahuman.com
Follow us on Instagram: https://www.instagram.com/suprahumanofficial
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
Why do some people stay consistent for years, while others burn out in weeks? It’s not willpower. It’s not hype. And it’s definitely not discipline in the way you think.
In this episode of The Supra Human Show, Ryan Stevens, Dr. Taylor Waters, and Ben Olliver dismantle the myths of motivation. Together they show how true consistency comes from designing your environment, aligning your identity, and understanding the hidden motives that actually drive action. You’ll learn the concept of the “motivation threshold,” the difference between intrinsic and extrinsic drivers, and why discipline is just motivation in disguise.
This episode is built for anyone committed to long-term transformation. Whether you're chasing fat loss, peak performance, or simply trying to stop quitting on yourself, this episode gives you the tools to win for the long haul. Drop a comment, and subscribe for more episodes that help you engineer the mindset and systems of high performers.
Chapters
(0:00) Introduction
(4:18) What Motivation Really Is
(10:01) Intrinsic vs. Extrinsic Motivation
(14:55) Using Pain as a Superpower
(19:48) Discipline Is Just Identity-Driven Motivation
(25:36) Why External Triggers Work Short-Term
(30:27) Building a Fit Identity Through Accountability
(36:11) The Role of Environment in Behavior Change
To learn more about Supra Human programs: www.suprahuman.com Follow us on Instagram: www.instagram.com/suprahumanofficialInterested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: www.suprahuman.com/careersResults may vary depending on your condition, starting weight, and commitment to the program.
Busy professionals struggling to stay consistent with fat loss, strength training, or daily movement will get the blueprint in this episode. From minimal effective dose workouts to simple, high-adherence nutrition, Ben Oliver and Dr. Taylor Waters unpack what actually works when time is limited and excuses run high. You'll learn how to make real progress with just two full-body workouts per week, reduce decision fatigue with frictionless meal plans, and increase daily movement through NEAT strategies and habit alignment.Joining them is Supra Human coach Kidane Jones, a former NFL athlete and elite performance trainer who helps high-level clients create lasting transformation. After his time with the Kansas City Chiefs, Kidane built a reputation for no-fluff execution, clear systems, and relentless accountability. His coaching combines discipline, clarity, and efficiency so high performers can hit goals without wasting time. This is how real results are made when time and energy are scarce.Chapters(00:00) Introduction(01:04) Meet Kidane Jones: From NFL to Supra Human(02:30) Fat Loss Without the Overwhelm(04:45) High ROI Workouts: Two Days a Week(07:50) The Truth Behind “I Don’t Have Time”(10:25) Simplifying Nutrition for Busy Lives(13:30) Full-Body Supersets That Drive Results(17:15) NEAT in Action: Desk Treadmills and Walk Calls(20:40) Habit Stacking with Family and Routine(24:55) Final Thoughts and Execution PlanTo learn more about Supra Human programs: www.suprahuman.com Follow us on Instagram: www.instagram.com/suprahumanofficial
Keep up with Kidane:
https://www.instagram.com/_kidane__Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset.
View our current career opportunities: www.suprahuman.com/careersResults may vary depending on your condition, starting weight, and commitment to the program.
In this high-impact episode of the Supra Human Show, Ben Oliver, Ryan Stevens, and Dr. Taylor Waters cut straight to the truth on common fitness and nutrition myths. They unpack when to prioritize compound or isolation exercises, why many people overestimate how little they eat, and how calorie tracking can make or break your results. If you're serious about performance, this is essential viewing.
The coaches also explore why women often see slower fat loss, how hormones affect metabolic output, and what overtraining actually looks like in the real world. You'll walk away with smarter strategies to build muscle, burn fat, and train with clarity.
Chapters
(00:00) Introduction
(01:33) Compound vs Isolation: Which Should Come First?
(04:03) Lower Body Isolation Before Compounds: When It Makes Sense
(11:08) Eating More to Lose Fat: Fitness Myth or Fact?
(13:02) Fatigue, Water Retention and Carb Cycling Explained
(14:22) Calorie Intake vs Food Volume: What Really Matters
(24:13) Hormonal Factors like Thyroid and Menopause
(25:40) Why Men Burn Fat Faster Than Women
(29:30) NEAT and Activity Differences Between Sexes
(32:58) Signs of Overtraining You Shouldn't Ignore
(35:20) Overtraining in Weightlifting: Real or Hype
To learn more about Supra Human programs: www.suprahuman.com
Follow us on Instagram: www.instagram.com/suprahumanofficial
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.