PT Cubed

This is a return to where the PT³ podcast started: stoicism, self-reflection, and preparing for the storm before it ever arrives. No guest, no sponsor, just me talking through something that's been sitting with me after finishing year one of residency. I get into the stoic concept of premeditatio malorum, mentally rehearsing hardship before it hits, and how building a consistent, honest relati...

Fat loss is not as complicated as the fitness industry makes it sound. But most people keep getting sold complexity instead of being told the truth. And when the plan does not work, when the scale stalls, when motivation fades, or when another “reset” fails, they assume they need a better hack. In reality, most people do not need another detox, fat burner, metabolism reset, or extreme challenge. T...

In this episode, I sit down with Jeff Payne to break down how personal trainers can expand their influence, build a stronger business, and simplify both their coaching and their own training. Jeff shares his journey from in-person coaching to building Sorta Healthy Trainer Education into a platform that educates thousands of trainers, along with the key mistakes he made early on that shaped his ap...

Progress is not linear. But most people expect it to be. And when it’s not, when performance dips, motivation drops, or results stall, they assume something is wrong. In reality, that’s exactly how adaptation works. In this episode of the PT³ Podcast, I break down why progress naturally fluctuates across training, rehab, and life, and what those fluctuations actually mean. You’ll learn how to inte...

Most people think progress happens in the gym. The truth is that the gym only provides the stimulus. Adaptation happens during recovery. In this episode of the PT³ Podcast, I break down what recovery actually means from a physiological perspective, why it’s one of the most misunderstood variables in training, and how fatigue, sleep, nutrition, and life stress determine whether the body actually ad...

The claim that your body can only “use” 20–30 grams of protein per meal is one of the most repeated rules in fitness. It sounds scientific. It sounds precise. And it’s often misunderstood. In this episode of the PT³ Podcast, I break down what that claim actually refers to, what muscle protein synthesis really measures, what happens to protein above the so-called limit, and what actually matters if...

Most training plateaus, injury flare-ups, and frustrating setbacks aren’t just a load problem. They’re often a capacity problem. In this episode of the PT³ Podcast, I break down what capacity actually is, far beyond just strength or fitness, and how it applies across training, rehab, and coaching. You’ll learn how your tissues, recovery, stress, and lifestyle all influence what your body can toler...

Most training plateaus, injury flare-ups, and frustrating setbacks aren’t random, and they’re not because you’re unmotivated or broken. They’re often a load problem. In this Season 3 opener of the PT³ Podcast, I break down what load actually is, far beyond just weight on a bar, and how it applies across training, rehab, and coaching. You’ll learn how stress, recovery, and capacity interact, why pr...

As the year comes to a close, this episode is a pause. No highlight reel. No hot takes. Just an honest reflection on the work that happened behind the scenes. The long days, the quiet discipline, and the pressure that shaped growth when nothing felt fast or flashy. In this solo episode, I reflect on what this year demanded mentally, physically, and professionally. We talk about patience, alignment...

In this episode, I sit down with my longtime friend and the man who unknowingly set PT³ in motion - John Thomas, better known online as The Bodybuilding Vegan . We dive deep into how he built serious muscle on a plant-based diet, the science behind optimizing performance without animal products, and the mindset it takes to stay disciplined in a world full of shortcuts. From undergrad memories to m...

When life gets loud, most people lose their focus. Not because they don’t care, but because they’ve never learned how to truly lock in. In this episode, Dr. Nate breaks down the mindset and strategy behind what he calls The Great Lock-In. You’ll learn how to filter distractions, build tunnel vision for your goals, and create a routine that keeps you moving forward even when everything around you f...

In this incredibly special guest episode of the PT³ Podcast, I sit down with Ryan Gardner, CEO and founder of Bucked Up, to unpack what it really takes to build a fitness brand from scratch and scale it into one of the most recognized supplement companies today. Ryan opens up about the entrepreneurial journey, the challenges of growth, and the vision that continues to drive Bucked Up forward. We a...

Something massive is on the way. In just two weeks, I’ll be dropping one of the biggest PT³ Podcast episodes yet - my interview with Ryan Gardner, founder of Bucked Up. In this short teaser, I’ll share why this conversation matters, what you can expect, and how Ryan’s story connects to your own journey as a student, athlete, or professional. From building one of the fastest-growing supplement bran...

Protein isn’t just for bodybuilders - it’s the foundation of recovery, strength, hormones, immunity, and even healthy aging. In this episode, Dr. Nate Karam breaks down protein in simple, science-backed terms. You’ll learn: What protein actually does in your body (beyond muscle). How much protein you really need (and why nutrition labels mislead you). The role of branched-chain amino acids and why...

From tingles to pump claims, pre-workout powders promise a lot - but do they actually deliver? In this episode, Dr. Nate breaks down the science behind five of the most common ingredients: caffeine, beta-alanine, citrulline malate, tyrosine, and arginine. We’ll cover: Which ingredients actually improve strength or endurance Which ones only work with long-term use Which are mostly hype How to dose...

Is 8–12 reps really the “hypertrophy zone”? Does strength only come from heavy weights? In this episode, Dr. Nate breaks down the clinical science behind rep ranges - and why effort , not just load, is the real driver of gains. We dig into the evidence from Schoenfeld’s 2021 narrative review and 2017 meta-analysis to dissect the classic repetition continuum. Whether you’re training for strength, h...

In this quick but powerful episode, Dr. Nate Karam breaks down why creatine isn’t just a “gym bro” supplement - it’s one of the most well-researched tools for building strength, boosting cognitive performance, and aging like a beast. Backed by three major systematic reviews, this episode covers: How creatine increases strength and muscle mass The underrated brain benefits for memory and focus Its...

In this episode, we continue our Maximizing Your Gains series by diving into Chapters 4 through 6 of the PT³ Strength Training Guidebook. We’ll break down some of the most misunderstood — but absolutely essential — pillars of building muscle and strength: ✔ The difference between training volume and intensity , and why getting this wrong can stall your progress ✔ How to make smart, effective exerc...

Welcome to the first official episode of the PT³ Podcast — where physical therapy, personal training, and podcast talks collide. We’re kicking things off by diving into the first three chapters of Maximizing Your Gains , my premium guide for anyone serious about training smarter and building lasting strength - available to purchase on ptcubed.com/shop . This episode covers: Chapter 1: What is Stre...

This is the start of something bigger than a podcast — it’s the official launch of PT³’s next chapter. In this first episode, Dr. Nate Karam, DPT, CSCS shares the raw backstory behind PT³: from life as a baseball player sidelined by injury… to battling depression, autoimmune struggles, and losing his hair… to rebuilding everything through strength training, rehab, nutrition, and mindset. Now a lic...

If you don't know where you are, how could you ever hope to know where you're going? Let's talk about the art of perpetual self-awareness and how we implement it in our lives to keep our ship sailing on course.

On this episode we will introduce the topic of passions and emotions and how we can can rule the kingdom that is our mind. How do we prevent chaos and disorder? How to we ensure that we respond appropriately to externals and not allow our emotions to get the best of us? How do we utilize our passions to the greatest extent possible and draw the connections needed to derive passion in the places wh...

On this episode we will further discuss topics of clarity with one of my best friends, Sia Aleem! We met during the beginning of our undergrad experience at the University of Florida and created an organization together revolving around mindset and offering help to our peers with collaborative life coaching and motivational therapy, so I am very excited to have her on this new project with me. Sia...

Welcome to Season 1 of my mainline content for the year! The theme over the next 16 weeks will be Perception, and this episode will specifically focus on the pursuit of clarity. How do we find peace of mind and live happily even under what we perceive to be negative circumstances? Let's explore strategies together to ensure that we have the tools to patch up any potential leak in our mindset!

Pain brings on a great deal of suffering, but suffering is necessary for growth. If you want your mind to be strong and adaptable to any situation, you must know pain and learn to use it to your advantage. Let's talk about how to extract positive lessons out of negative experiences, and use these lessons to clear your lens and see your future self more clearly.