Sauna and cold plunges are more than a wellness trend—they’re programmable, pharmaceutical-grade stressors that can radically impact your heart, brain, metabolism, and mood when you use them correctly.

In this episode, we break down the science-backed protocols for sauna, infrared, hot baths, and cold water immersion, including the exact temperatures, durations, and weekly doses linked to improved longevity, cardiovascular health, reduced Alzheimer’s risk, better recovery, fat loss support, and mental resilience.

We’ve been told red means stop — but when it comes to light, red means go. In this episode, we break down how red and near-infrared light jump-start your cells, enhance recovery, and offset the toll of blue-heavy indoor living. Learn how to use red light therapy like a pro — wavelength, timing, dose, and protocols that actually work.

We asked several AI models to build a weekly minimum exercise prescription using sources from the World Health Organization to Fitness Influencers . Then we pressure-tested their answers: cardio dose, strength frequency, balance work, and how to break up long sitting. In this episode, we show what the bots got right (simple targets you can actually hit), what they missed (context by age, recovery, and real-life constraints), and how we’d upgrade the plan for busy weeks. You’ll leave with a human-edited baseline you can live with—and three plug-and-play options (Starter / Builder / Busy Week).

Not all muscle growth is about power. Some of it’s about building tissue that holds you together. In this episode of Project Move, we break down how training slow-twitch muscle fibers to failure builds strength where it matters most — deep stabilizers, postural control, and rotational endurance.

We explore how time under tension north of 60 seconds changes the adaptation, why slow-twitch hypertrophy improves both clinical outcomes and performance, and how “failure” looks different when you’re training the tissues built for endurance.

Training to failure isn’t about grinding out the last rep — it’s about sending the right biological and neurological signal. We break down how the time under tension to failure dictates whether you’re building fast-twitch muscle size or increasing maximal neural drive.

You’ll learn why conflicting research on failure comes down to flawed models, not missing data — and how a first-principles approach reframes the way we think about stimulus, adaptation, and recovery. From understanding the muscular strength deficit to applying continuous tension sets within your “zone of opportunity,” this episode shows how to train the tissue, not just the exercise.

Speed and power rest on stability. In this Project M.O.V.E. episode, Matt and Josh unpack how the slow-twitch system — including your deep stabilizers — builds the foundation for balance, posture, and sustainable strength. Discover how to target the oxidative energy pathway with longer sets and lower intensity to create better alignment and performance endurance.

Fast-twitch training isn’t just about going heavier — it’s about how you use force and velocity. In this episode, we break down the Fast-Twitch Blueprint: how to train for speed and power without hitting failure, how muscle gearing changes with load, and why balancing high-force/low-velocity and low-force/high-velocity work builds true explosive efficiency.

Reps are easy. Biology is the hard part. In this episode, we break down CrossFit 2.0 — a framework for training both general fitness and the sport side of CrossFit. For everyday athletes, it’s about consistency, nutrition, and counteracting sedentary habits. For competitive athletes, it’s about smarter training: building tissue, mobility, and efficiency to improve performance without risking burnout. Learn how to train with purpose and make the other 23 hours of your day work for you.