Always Adaptive

Consumer Reports just dropped a bombshell article claiming that many protein powders on store shelves today contain lead in amounts that should concern consumers. But is that the whole story? Not quite. In this video, I dig into what the report actually says and what it doesn’t. We’ll look at how California came up with their proposition 65 number, what the FDA’s thresholds are, and whether these...

Welcome back to the channel everyone. This week, we’re diving into Functional Patterns, the controversial training system founded by Naudi Aguilar that claims to “reprogram the body” through posture, gait, and biomechanics. I’ll break down what Functional Patterns actually is, how they compare to functional training, core workouts, myofascial release, and kettlebell training, and why some people a...

David Goggins is one of the toughest humans alive, but does his mindset actually lead to a longer, healthier life? Or does extreme discipline come with hidden costs? In this video, I break down what makes Goggins so powerful, where his philosophy helps, and where it starts to destroy balance. We’ll talk about the difference between motivation and obsession, and how to stay disciplined without losi...

Does running make you lose muscle? Can you actually build muscle while running? In this video, I break down what really happens to muscle mass during running and strength training, and why the old “cardio kills gains” idea doesn’t hold up.  We’ll look at how zone 2 training, running intensity, and fueling impact your body composition, and what separates healthy endurance from muscle-burning overtr...

Testosterone therapy is one of the most debated topics in fitness right now. With more influencers promoting TRT as a cure all, it’s easy to get swept up in the conversation. But is the story really that simple? In this video, I respond directly to James Smith’s take on TRT and break down the parts of the conversation that most people are skipping over. We’ll look at the studies being cited, the c...

In this video, I’m diving into the comments section and responding directly to what you had to say. A lot of the discussion centers around kettlebell training, bodybuilding versus athletic training, and whether certain exercises are actually effective for building power, strength, or performance. Some viewers even defended Dr. Mike, so I break down those arguments and share my honest take. My goal...

Should runners lift heavy weights with low reps or light weights with higher reps? It's a question as old as time. This video provides the honest breakdown on strength training for runners. If you have heard runners should only lift light weights for lots of reps, this video shows what the evidence actually says. You will learn the best rep ranges for runners, how heavy lifting compares to hi...

Ice baths and cold therapy are everywhere right now, from pro athletes to wellness influencers swearing by them. But do they really work the way people claim? In this video, I take a closer look at the evidence behind ice baths and break down what the science actually says about their impact on recovery, training, and wellbeing. We’ll explore the three main reasons people turn to cold exposure: pa...

We're back with another Dr. Mike video. I know it seems like I’m picking on him, but after his critique of the kettlebell swing and Turkish get up, it was too ironic to see him take on Vernon Griffith’s Navy Seal Assessment alongside DJ Shipley. The test included broad jumps, deadlifts, pull ups, farmer carries, planks, bench press, and an 800m run. It highlighted the exact issues I’ve been t...

In this video I break down the debate between Tim Pool and Phil Labonte on calories in versus calories out. Too many people treat that phrase like it explains everything, or they act like it doesn't matter at all. We're going to live somewhere in the middle.  I cover why protein and carbs matter, how processed foods trick you into overeating, and why most people underestimate what they e...

In this video, I’m breaking down kettlebell swings and Dr. Mike Israetel’s recent take on the “worst exercises,” giving my perspective as a strength and running coach with over a decade in the trenches. We’ll talk about where I agree, where I don’t, and why kettlebell swings, when used correctly, are one of the most valuable tools you can have for building power and conditioning. We’ll also get in...

This video is essentially documenting an N = 1 experiment I conducted on myself after finding multiple studies to back up my theory that you can largely mitigate the side effects of prednisone by taking it intermittently and by exercising. Prednisone can also be effective at a low dose and when taken intermittently. So, I set off for a full year of taking 30mg of prednisone once a week and would c...

Is it really possible to be healthy at any size? In this episode I take a hard look at that question with no sugarcoating and no dodging. I break down what the science actually says about obesity, fitness, and metabolic health, and why movements like body positivity, while well intentioned, can sometimes blur the line between compassion and denial. I talk about the rise of weight loss drugs like O...

In this episode, I break down the science and controversy behind testosterone use, both the gains and the consequences. We’re not just talking gym talk here. One study I highlight shows that men who didn’t even train gained more muscle on testosterone than guys who were lifting without it. That’s a serious statement about what this compound can do. But the flip side? Increased hemoglobin, PSA leve...

I’ve done keto. I’ve trained people on keto. And I’ve also seen it fail, over and over again. In this episode, I break down why keto can work… but why it’s not the magic fat loss solution it’s hyped up to be. Some people even treat keto like it’s a political identity, like wearing a MAGA hat for your diet. Just because it worked for your cousin who “lost 30 pounds eating bacon” doesn’t make it mag...

Is grass fed beef really healthier, or is it just another food label we’ve romanticized? In this episode of Always Adaptive, I break down the science behind the grass-fed vs grain-fed debate, from omega-3s and micronutrients to the marketing claims you’ve probably heard repeated in every wellness podcast.  Spoiler: while grass-fed beef does have some benefits, it’s not the nutritional miracle it’s...

In this episode, I break down why yoga and Pilates alone just don’t cut it, especially when it comes to bone health and muscle loss, which becomes a serious issue for women post-menopause. Don’t get me wrong, I’m all for movement quality, but if you’re relying solely on stretches and breathwork to fight off osteoporosis… well, that’s like trying to balance the federal budget with good vibes. We’ll...

In this video, I dive into one of the most debated topics in fitness: cardio vs. resistance training for fat loss and overall health. I break down how both training methods impact caloric deficit, muscle gain, and total daily energy expenditure, and why understanding these concepts is crucial if you're trying to lose fat without sacrificing strength or energy. We’ll look at the unique exercis...

In this episode of Always Adaptive, I tear into the wild world of detoxes and cleanses.  From juice cleanses that promise to fix your life in 3 days to colon cleanses that sound like a bad dare, we dig into the actual science behind these popular wellness trends and ask the big question: do they really help, or are we all just falling for clever marketing? Spoiler alert: your liver doesn’t need a...

In this video, I go head-to-head defending the calories in vs. calories out (CICO) model against Jay Feldman and the Energy Balance Podcast. While Jay claims the CICO model is a myth, I break down why energy balance still matters and why calories, despite their flaws, remain the backbone of weight management. I dive into how calories are measured, the real story behind bioavailability, and the tri...

In this video, I break down why I believe probiotics are overrated and in some cases, even risky. We've been sold the idea that popping a capsule is the key to better gut health, but the science isn’t as convincing as the supplement industry wants you to believe. I dive into the gut microbiome, probiotic side effects, and the real role of dietary fiber in building a resilient digestive system...

In this episode, I break down the ongoing debate between kettlebell and barbell training. Popular fitness influencer TNF ⁩ has been under attack lately. There’s a war brewing between kettlebell purists and science-based lifters, and I wanted to take a step back to look at what each tool actually brings to the table. I walk through the differences between power movements, traditional strength lifts...

In this episode, I sit down with Dr. Sean Pastuch to explore what it really takes to be an effective coach in today’s fitness landscape. Sean breaks down why most trainers aren’t equipped to truly help people, especially when pain and movement limitations are involved. We talk about the importance of thinking like a problem solver instead of just counting reps and why understanding pain as a threa...

00:00 Introduction 01:07 The Gut-Brain Axis 04:30 Serotonin and the Gut 07:05 Blood Sugar Roller Coaster 13:20 Nutritional Deficiencies 17:20 Tips for Food to Improve Mood Can food really change how you feel? In this episode, I dive deep into the science behind how nutrition affects your mood, and I’m not just talking about sugar crashes. From the gut-brain axis to blood sugar swings, inflammation...

In this video, I break down the ongoing debate between functional movement and traditional resistance training. The fitness industry loves to polarize everything, and this is one of the clearest examples. I talk about how that false certainty holds people back and why it’s more important to understand the principles behind each training method. We dive into the SAID principle, general physical pre...