How much fat can a person lose, and keep it off? I'll go into what the science says about this. Realistic can still be transformational and inspiring. The key is not setting up a project for failure. We have to protect our mental health by knowing what we're up against. I'll review basal metabolic rates and total energy expenditure, and what those mean in simple terms. And what we need to do to keep our metabolism high. I'll touch on GLP-1's quickly.

One of my clients tried exercising 21 days in a row. Listen and find out what happened to her. Did she set the habit? And is it true it takes "21 days to set a habit"? And I have a dozen research-based tips and some of my own personal coaching experiences. I want you to be successful. And I point out some toxic industry BS too. Enjoy!

Do you ever get to the end of a meal and your mouth wants more food? You have a bad taste in your mouth or just feel like the meal wasn't complete? I have this problem sometimes and the result is usually over-eating and frustration. So I investigated the physical and emotional aspects, got advice from an AI chef, had an epiphany, and have actionable steps to try next time, and that you can try too.

This is the true story about me and my stint as a tim horton’s guy. It was ugly but I came out on top, meaning, I don't crave it any more. So if you find yourself feeling addicted to a food, this episode is for you.

As always I’m going to be speaking in facts and science, I’m going to give you a seven-step plan to overcome massive cravings. And I have a few funny stories in here too about a friend who is my “You should try this” friend.

There seems to be a lot of companies selling us on Testosterone supplements or medical-grade injections. I cover the risks of taking T when not clinically low (and there are risks even if we are clinically low). I give a complete list of natural ways to optimize T, what supplements to take, and what to ignore. And I give some advice about stress management, which is a huge part of keeping our T high. Get my newsletter to see the list of references (via my website).

In an empathetic tone, humbly as a man speaking to women, I discuss common symptoms of menopause (hot flashes, bone loss, fat gain, muscle loss, and mood changes) citing specific research. I look at exercise interventions, call out some fake supplements, and describe what it actually means to do resistance training. And much more.