Brad Schoenfeld has published over 200 peer-reviewed studies on muscle hypertrophy, and his research reveals why most people are training with far less volume than optimal, but adding more sets isn't always the answer.
After analysing decades of resistance training data, Brad discovered that the relationship between volume and muscle growth follows a dose-response curve with a point of diminishing returns that varies dramatically between individuals. While some respond to 6 sets per muscle group per week, others need 20+ sets to maximise growth, and the difference comes down to factors most trainers never consider when programming.
Tune in to find out your optimal training volume, why the "10 sets per muscle group" recommendation is oversimplified, and the specific markers that tell you when you've crossed from productive to junk volume.
00:00 Introduction
04:11 Understanding optimal training volume and individual variability
09:01 Effective rep ranges and importance of training to near failure
13:09 Mixing rep ranges for hypertrophy and the science behind it
15:11 Myths debunked by research including rest times and nutrient timing
18:23 Clarifying protein timing and muscle protein synthesis windows
23:00 Does lifting tempo matter and how to think about it
27:23 Eccentric vs concentric movement and site-specific muscle growth
30:15 Advanced techniques like eccentric overload and when to use them
31:43 Designing a hypertrophy programme with just three sessions a week
36:07 The hype and nuance behind training in the lengthened position
40:28 Longevity benefits of resistance training beyond aesthetics
45:06 Muscle memory explained from neurological and cellular angles
47:09 How to adjust training for older individuals
49:07 Signs you're under-recovered and when to back off
50:49 The future of hypertrophy training through genetic profiling
DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.
Hack You Media
→ Instagram: https://www.instagram.com/hackyoumedia/
→ TikTok: https://www.tiktok.com/@hack.you.media?lang=en
→ More from Hack You: https://hackyou.media/#aa19104a-abc1-4697-b0f5-0e81e47e60c5
» Follow Vadim«
Instagram: https://www.instagram.com/vadim_bioniq/?hl=en
Bioniq: https://www.bioniq.com/
» Follow Mike«
YouTube: youtube.com/MikeThurston
Instagram: https://www.instagram.com/mikethurston/?hl=en
First Things THRST: youtube.com/FirstThingsThrst
» Follow Brad«
Instagram: https://www.instagram.com/bradschoenfeldphd/
Website: https://linktr.ee/bradschoenfeld
Dr Layne Norton, PhD in nutritional sciences, pro natural bodybuilder, and world champion powerlifter, has built his reputation by cutting through fitness industry noise with hard science, and he's not afraid to fact-check claims made on podcasts with millions of listeners.
You'll hear the specific protein distribution research that made him switch from eight meals daily to four, why 1.6 grams per kilogram covers 99% of muscle-building benefits but he still eats 2.5, and his framework for determining whether protein source matters based on total daily intake.
00:00 Introduction
01:20 The plague of misinformation
04:28 How he investigates bogus claims and social media science
08:25 Misrepresented studies and how misinformation spreads
13:33 Why belief bias often overpowers scientific truth
17:17 Changing views on BCAAs and LDL cholesterol
24:28 Mendelian randomisation and lifelong LDL exposure
29:19 Safety of creatine, even for kids and cognitive health
33:27 Protein targets based on goals, not made-up rules
36:57 Do protein sources matter once you're eating enough?
42:25 Whole food vs whey vs bars in muscle building
45:54 Carbs, fats, and why ratios don’t really matter
52:31 Why personal preference might be your biggest edge
54:33 Anabolic windows and how much protein actually counts
59:48 Ideal meal frequency and protein distribution
01:07:34 Layne's Mount Rushmore of supplements and dosages
01:12:11 Sleep anxiety and the real stress-performance link
01:20:58 Current training goals and how he structures sessions
01:26:50 When and how to deload based on fatigue
01:31:59 Thoughts on peptides and being cautious with trends
DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.
Hack You Media
→ Instagram: https://www.instagram.com/hackyoumedia/
→ TikTok: https://www.tiktok.com/@hack.you.media?lang=en
→ More from Hack You: https://hackyou.media/#aa19104a-abc1-4697-b0f5-0e81e47e60c5
» Follow Vadim«
Instagram: https://www.instagram.com/vadim_bioniq/?hl=en
Bioniq: https://www.bioniq.com/
» Follow Mike«
YouTube: @MikeThurston
Instagram: https://www.instagram.com/mikethurston/?hl=en
First Things THRST: @FirstThingsThrst
» Follow Layne«
Instagram: https://www.instagram.com/biolayne/?hl=en
Website: https://biolayne.com/
Dr Will Bulsiewicz breaks down why your gut microbiome, 38 trillion bacteria living in your colon, controls far more than digestion. It's the most powerful predictor of inflammation, directly connected to metabolism, hormones, mood, and cognitive function.
In this conversation, we unpack fibre as the longevity nutrient, why your gut works like a muscle that needs training, and the four nutritional workhorses that squash inflammation. We explore why variety matters more than "superfood" lists, how athletes can leverage their microbiome for performance, and why starting with diet beats chasing expensive peptides.
00:00 Introduction
01:20 Why the gut microbiome is central to health and longevity
04:14 Why gut health has only recently become mainstream
05:21 Simple lifestyle changes that improve the microbiome
07:15 How emotional health and human connection impact digestion
09:34 Can diet changes actually reverse biological age
11:00 The case for fibre as a longevity nutrient
12:46 Solving fibre tolerance and building gut strength slowly
15:05 Why variety of plants matters more than any one food
17:58 When food intolerance needs medical investigation
20:12 Why allergy tests are unreliable without personal feedback
22:57 Understanding delayed reactions from intolerances vs allergies
25:57 Healing your gut without changing your diet first
28:01 How exercise and muscle mass affect gut function
30:11 The gut performance link in endurance athletes
32:10 The role of fermented foods and how to add them
34:00 Four key nutrient categories for gut and anti-inflammatory health
38:18 The smart way to layer supplements after diet is dialled in
42:03 The real value and limitations of gut-healing peptides
DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.
Hack You Media
→ Instagram: https://www.instagram.com/hackyoumedia/
→ TikTok: https://www.tiktok.com/@hack.you.media?lang=en
→ More from Hack You: https://hackyou.media/#aa19104a-abc1-4697-b0f5-0e81e47e60c5
» Follow Vadim«
Instagram: https://www.instagram.com/vadim_bioniq/?hl=en
Bioniq: https://www.bioniq.com/
» Follow Dr Bulsiewicz«
Instagram: https://www.instagram.com/theguthealthmd/?hl=en
Website: https://theguthealthmd.com/
Dr. Rupy Aujla is a medical doctor and the founder of The Doctor’s Kitchen, where he champions the idea that food is medicine. In this episode, we break down the real impact of nutrition on health, stripping away trends and diving into evidence-based strategies.
From practical tips for eating better to why most people are thinking about wellness backwards, Rupy shares a grounded yet inspiring take on lifestyle medicine. We also explore the gaps in the healthcare system and how he's working to close them. A powerful listen for anyone ready to take their health seriously.
00:00 Introduction
01:00 From NHS doctor to reversing his own heart condition
04:56 Why nutrition is missing from medical school curriculums
09:20 Categories of food that support energy and performance
13:23 Protein myths, timing, and how much you really need
17:16 Processed foods, fertility, and hidden health effects
21:07 Why healthy fats are underrated and misunderstood
25:46 Best practices for buying and preparing nuts
27:44 Cruciferous greens, sprouts, and inflammation-fighting power
31:56 Raw vs cooked veggies and the power of fibre
36:27 Glycemic index, carbs, and blood sugar debates
40:27 When not to eat and structuring fasting windows
44:08 Eating late vs early and personalising your fast
49:46 What leaky gut really is and why it matters
54:37 Why probiotics may be way down your priorities
58:10 Supplements that should be higher up your stack
01:04:38 Fibre as the overlooked GLP-1 natural booster
01:06:22 Thoughts on Ozempic, semaglutide and long-term risks
DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.
Hack You Media
→ Instagram: https://www.instagram.com/hackyoumedia/
→ TikTok: https://www.tiktok.com/@hack.you.media?lang=en
→ More from Hack You: https://hackyou.media/#aa19104a-abc1-4697-b0f5-0e81e47e60c5
» Follow Vadim«
Instagram: https://www.instagram.com/vadim_bioniq/?hl=en
Bioniq: https://www.bioniq.com/
» Follow Dr. Rupy«
Instagram: https://www.instagram.com/doctors_kitchen/?hl=en
Website: https://www.thedoctorskitchen.com/
Ryan Smith is the founder of TruDiagnostic and a leading voice in biological ageing, hormone science, and health optimisation. In this episode, we get into the real drivers of long-term vitality, why most people are tracking the wrong markers, how to train and supplement based on your biological age, and what bloodwork actually matters.
We also touch on the emerging field of methylation clocks and how to think about reversing your true age, not just your appearance. Whether you’re already deep into your health stack or just starting to explore it, this is a sharp, grounded conversation that cuts through the noise.
00:00 Introduction
02:10 Epigenetics, biological age, and the future of health
02:38 Leaving medical school to build a peptide pharmacy
04:34 Discovering biological clocks as better health markers
06:13 How epigenetic testing works with one drop of blood
09:45 Current limits of personalised lifestyle recommendations
11:25 Predicting biomarkers and disease risk from methylation
15:08 Best diet for longevity across all tested options
17:49 Measuring biological age of 11 different organ systems
21:33 Tadalafil's surprising longevity benefits and gender split
24:43 Social bonds, stress, and psychological health matter
26:01 Supplements ranked for biological age improvement
29:49 Stronger interventions like SGLT2 inhibitors and fast mimetics
33:16 Data on fasting duration and calorie restriction
37:00 Best longevity peptides and promising new compounds
38:59 Therapeutic plasma exchange and young blood potential
42:32 Sleep, sex, and movement as core health levers
44:51 Psychedelics and ketamine showing anti-aging promise
48:23 When lifestyle changes backfire and how to adjust
50:19 How to start testing and find a reliable provider
DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.
Hack You Media
→ Instagram: https://www.instagram.com/hackyoumedia/
→ TikTok: https://www.tiktok.com/@hack.you.media?lang=en
→ More from Hack You: https://hackyou.media/#aa19104a-abc1-4697-b0f5-0e81e47e60c5
→ Follow Vadim
Instagram: https://www.instagram.com/vadim_bioniq/?hl=en
Bioniq: https://www.bioniq.com/
→ Follow Ryan
Website: https://www.trudiagnostic.com/
Vigorous Steve is known for his no-nonsense approach to bodybuilding, hormones, and performance enhancement, and in this episode, he brings that same clarity to a wide-ranging conversation on how to optimise your body without destroying your health.
We talk about how to use PEDs responsibly (if at all), why blood work is non-negotiable, and what most people get wrong about testosterone, fertility, and recovery. Steve also opens up about his own journey, how he changed his mind about certain compounds, what he prioritises now, and how to think long-term in a space driven by shortcuts.
00:00 Introduction
02:00 Why some physiques respond better than others
04:23 Steve’s first steroid cycle and the results he saw
09:53 Key blood markers to check before starting TRT
12:12 Why lifestyle changes should come before any injections
15:24 The mental crash after coming off TRT explained
17:45 Bodybuilding logic vs long-term health optimisation
21:02 Stem cells, testosterone levels, and healing properly
24:14 More regular people turning to health optimisation stacks
28:36 Estrogen management, aromatase inhibitors, and common mistakes
32:51 Hair loss, gyno, and steroid side effects that aren't always drug-related
36:15 Growth hormone myths, cosmetic perks, and anti-aging hype
39:17 Mini stacks women use without virilising side effects
44:40 Taurine, creatine, and underrated supplement combinations
49:49 The appeal of mitochondrial stacks for performance and recovery
55:46 Mike's curiosity about sustaining peak physique over time
58:33 Mitochondrial support as a performance game changer
1:03:56 Safe fat loss: mitochondrial peptides vs traditional stimulants
1:08:05 Why retatrutide is a game changer for appetite control
1:16:19 Are peptides just another health fad or here to stay?
1:25:38 The big gap: promising compounds with no human data
DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.
Hack You Media
→ Instagram: https://www.instagram.com/hackyoumedia/
→ TikTok: https://www.tiktok.com/@hack.you.media?lang=en
→ More from Hack You: https://hackyou.media/#aa19104a-abc1-4697-b0f5-0e81e47e60c5
» Follow Vadim
Instagram: https://www.instagram.com/vadim_bioniq/?hl=en
Bioniq: https://www.bioniq.com/
» Follow Mike
YouTube: https://youtube.com/@MikeThurston
Instagram: https://www.instagram.com/mikethurston/?hl=en
First Things THRST: https://youtube.com/@FirstThingsThrst
» Follow Steve
Instagram: https://www.instagram.com/vigoroussteve/?hl=en
Website: https://linktr.ee/vigoroussteve
Stress is unavoidable, but how we respond to it can be completely reprogrammed.
In this episode, Dr. Dave Rabin, board-certified psychiatrist and co-founder of Apollo Neuro, explains how to shift your nervous system from survival mode into a state where healing, performance, and connection become possible.
We unpack the science of safety, how trauma impacts the body, and why most people live in a chronic stress state without realising it. Dr. Rabin shares how wearable touch therapy, breath work, and intentional habits can create long-term change — even when talk therapy and medications fall short.
Timestamps
00:00 Introduction
02:00 Rethinking the mind-body disconnect in mental health
06:49 Understanding stress and how perception shapes its impact
10:28 Key signs and biological markers of chronic stress
16:35 The vagus nerve’s crucial role in recovery and resilience
21:15 Measuring heart rate variability and using it for longevity
27:29 Apollo Neuro and triggering safety through vibration
30:28 How touch and bass frequencies activate soothing pathways
33:20 Chronic stress, fertility, and shutting down reproduction
40:09 Trauma’s impact on genes and intergenerational stress
44:42 MDMA and ketamine’s path from therapy to recreation
49:33 How psychedelics deepen presence and expand awareness
54:46 Creating safety and connection in couples therapy
57:48 When psychedelics are worth considering and what to try first
1:03:30 Top supplements for stress resilience and recovery
1:09:12 Tools and substances that support quality sleep
1:14:01 Daily habits for structure, restoration, and sustainable energy
DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.
Hack You Media
Instagram: https://www.instagram.com/hackyoumedia/
TikTok: https://www.tiktok.com/@hack.you.media?lang=en
More from Hack You: https://hackyou.media/#aa19104a-abc1-4697-b0f5-0e81e47e60c5
Follow Vadim
Instagram: https://www.instagram.com/vadim_bioniq/?hl=en
Bioniq: https://www.bioniq.com/
Follow Mike
YouTube: https://youtube.com/MikeThurston
Instagram: https://www.instagram.com/mikethurston/?hl=en
First Things THRST: https://youtube.com/FirstThingsThrst
Follow Dr. Rabin
Instagram: https://www.instagram.com/drdavidrabin/?hl=en
Website: https://www.drdave.io/
Hormone optimisation is gaining traction, but most people are still getting the basics wrong. In this episode, dual board-certified physician Dr. Kyle Gillett walks us through the full landscape of male and female hormone health — covering everything from thyroid issues and testosterone therapy to peptides, fertility, and long-term HRT use.
Kyle shares his framework for safe TRT, why lower doses often work better, and how lifestyle, sleep, nutrition, and stress still outperform any prescription.
Whether you’re curious, cautious, or already deep into your health journey, this is one of the most practical, data-driven conversations you’ll hear on the topic.
TimestampsDISCLAIMER: Nothing shared on this podcast is a substitute for professional medical guidance. Always consult a healthcare professional before making any health or lifestyle changes.
Follow Hack You MediaFollow VadimFollow Dr. Kyle Gillett