Welcome to The Human Upgrade Podcast!

If you've been listening to The F3 Show, you're in the right place. We've evolved. WELCOME BACK!

While our mission remains the same—to help you become the strongest, healthiest version of yourself—we're expanding our focus to bring you even more in-depth conversations about fitness, nutrition, longevity, recovery, hormones, biohacking, mental performance, supplementation, and the latest breakthroughs in health and wellness.

Hosted by Michael Wayne Foster and John Turk, this podcast is dedicated to helping you make smarter decisions, improve your performance, and take control of your health—using practical strategies you can apply immediately.

The peptide industry could be facing a major turning point.

In this episode of The Human Upgrade Podcast, hosts Michael Wayne Foster and John Turk break down the upcoming FDA hearings and discuss what they could mean for peptides, compounding pharmacies, healthcare providers, researchers, and consumers.

On this episode of the F3 Podcast (Faith, Freedom & Fitness), Michael Wayne Foster and John Turk break down everything you need to know about cholesterol — the good, the bad, and what actually matters for your health and performance.

We cut through the noise and explain the truth about LDL (bad cholesterol), HDL (good cholesterol), and how they impact your heart, hormones, and long-term health. LDL can build up in your arteries and increase your risk of heart disease, while HDL helps remove excess cholesterol and protect your body.

We also dive into:

• The biggest myths about cholesterol
• When medications like statins actually make sense
• Natural ways to lower LDL and raise HDL
• Diet, training, and lifestyle strategies that move the needle
• What your bloodwork REALLY means

If you’re serious about optimizing your health, performance, and longevity, this episode is a must-listen.

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On this episode of the F3 Podcast (Faith, Freedom & Fitness), hosts Michael Wayne Foster and John “Subzero” Turk break down one of the most overlooked steps before starting a hardcore training program: getting comprehensive bloodwork done first.

Before jumping into intense weight training, supplements, peptides, or aggressive dieting, understanding your baseline health markers can make the difference between optimal performance and serious long-term health risks. Michael and John discuss the key biomarkers every athlete should check, how bloodwork can guide smarter training decisions, and why responsible lifters treat their bodies like high-performance machines. Whether you're a young athlete, weekend warrior, or serious lifter preparing for a transformation, this episode explains how blood testing can help you train harder, recover better, and avoid preventable health issues.

Topics include: • Why bloodwork matters before intense training • Key biomarkers to test before a new fitness regimen • Hormone levels, inflammation markers, and metabolic health • Preventing overtraining and hidden health risks • How smart athletes use data to improve performance The F3 Podcast blends faith, freedom, and fitness, bringing real conversations about health, discipline, strength, and living with purpose.

👉 Subscribe for more conversations on fitness, health optimization, faith, and performance.

👉 Comment below if you’ve ever had bloodwork done before starting a new training program.

On this episode of the F3 Podcast, Michael Wayne Foster and John Turk break down popular strength-training methods and how they’re actually meant to be used.

The conversation covers advanced lifting techniques like drop sets, supersets, pyramids, rest-pause training, tempo control, and time under tension, explaining what they are, why they work, and when they make sense in a real training program.

This episode cuts through gym myths and overcomplicated routines, focusing on:

• How intensity techniques affect strength and muscle growth
• When more volume helps — and when it hurts
• Common mistakes lifters make with drop sets and supersets
• Smarter ways to structure workouts for long-term progress

Whether you train for strength, size, performance, or general fitness, this episode delivers practical insight into training harder without training recklessly.

👉 Subscribe to the F3 Podcast for conversations on fitness, discipline, performance, and real-world training principles.

F3 Podcast Peptides, Performance & Longevity with Michael Wayne Foster & John Turk In this episode of the F3 Podcast, hosts Michael Wayne Foster and John Turk to take a deep dive into the world of peptides, performance optimization, and longevity. From the science behind peptides to real-world health applications, John breaks down complex topics into easy-to-understand insights you can apply to your own life.

FOR MORE F3 CHECK OUT: https://youtu.be/HGtdzAeVuow

💡 What are peptides? 💪 How they support muscle growth, recovery & fat loss 🧠 Peptides and brain health 🩺 Safety, dosing, myths vs facts 📈 Biohacking strategies for everyday health Whether you’re new to health optimization or a seasoned biohacker, this conversation will give you practical tools, expert insights, and actionable takeaways to level up your health — without all the guesswork. 👉 Don’t forget to SUBSCRIBE and leave a review if you get value!

Why New Year’s Resolutions Fail (And How to Win This Year)

In this episode of the F3 Podcast (Faith, Freedom & Fitness), Michael Wayne Foster and John Turk break down the biggest reasons New Year’s resolutions fail—and what it really takes to create lasting change.

From unrealistic goal-setting and lack of discipline to motivation myths and accountability breakdowns, this conversation dives deep into why most people quit by February and how to build habits that actually stick. Whether your goals involve fitness, mindset, faith, discipline, or personal growth, this episode delivers practical strategies, no-nonsense truth, and real-world experience to help you stop restarting and start finishing.

If you’re tired of setting the same goals every January and watching them fade, this episode will challenge your thinking and give you tools to win the year instead of repeating it.

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👉 Share this episode with someone who needs accountability this year

In this episode of the F3 Podcast (Faith, Freedom & Fitness), Michael Wayne Foster and John Turk break down how high school athletes can gain size, strength, and confidence safely and effectively—without shortcuts that risk long-term health or performance. For more F3, check out: https://youtu.be/sH8PPJ9ufQ0

The conversation covers proper training intensity, age-appropriate strength programs, nutrition for muscle growth, recovery strategies, and injury prevention, with a strong emphasis on developing young athletes the right way. Michael and John explain why patience, fundamentals, and consistency matter more than quick gains, supplements, or unsafe practices. This episode is a must-listen for athletes, parents, coaches, and trainers who want to build strong, powerful, and durable high school athletes while protecting growth, mobility, and mental health. Learn how to lay the foundation for long-term athletic success, college readiness, and lifelong fitness. Listen now and train smart.

👉 Subscribe to the F3 Podcast for honest conversations on fitness, performance, mindset, and leadership. 👉 Share this episode with a coach, parent, or athlete who wants to train smarter—not reckless.

In this episode of the F3 Podcast (Faith, Freedom & Fitness), John “Subzero” Turk and Michael Wayne Foster break down healthy prepping strategies for SHTF (Sh*t Hits The Fan) events—from natural disasters and supply-chain failures to long-term grid-down scenarios. Check out: https://youtu.be/bVqVJkIUNfk for more F3!! This conversation goes beyond fear-based survivalism and focuses on physical fitness, mental resilience, nutrition, faith, and smart preparedness that keeps you strong before an emergency ever happens. Learn how to prepare your body, household, and mindset without panic—so you’re ready to protect yourself and your family when it matters most. Whether you’re into fitness, freedom-focused living, or practical self-reliance, this episode delivers real-world prepping insights you can apply starting today. Topics covered: • Healthy prepping vs. panic prepping • Fitness and mobility for emergency readiness • Nutrition, clean food storage, and hydration • Mental toughness and stress control • Faith and leadership during crisis situations • Smart, realistic SHTF preparation strategies Listen, prepare, and stay ready—without losing your health or your humanity. 👉 Subscribe to the F3 Podcast for weekly discussions on Faith, Freedom & Fitness 👉 Like & share this episode with someone serious about preparedness 👉 Comment below: How are you preparing for uncertain times?