The 3Gs Fitness Podcast

In this episode of The 3Gs Fitness Podcast, fat cells get broken down in a simple way. Can you actually get rid of them, or do they just shrink? That question opens up a bigger conversation around fat loss, metabolism, genetics, body types, and why some people seem to stay lean much more easily than others. This one gets into the difference between shrinking fat cells and removing them, what role...

In this episode of The 3Gs Fitness Podcast, the rise of tripods, filming workouts in public spaces, and the way social media has changed gym culture all get put under the microscope. From using a camera to check technique or track progress to the entitlement, distraction, and disrespect that can come with filming in a shared space, this conversation breaks down where the line should be. Public gym...

In this episode of The 3Gs Fitness Podcast, Coach Cisco and Coach Michael switch things up and play a boomer vs millennial edition of Would You Rather. With Coach Kael away in Hawaii, the two get into a lighter, more off-the-cuff episode full of random questions, generational differences, and plenty of back-and-forth... From fitness choices and Vegas trips to awkward hypotheticals involving past g...

In this episode of The 3Gs Fitness Podcast, the coaches break down why protein and creatine matter, how much you should actually be taking, and why so many people still misunderstand both. They talk about natural food sources of protein, why most people are not getting enough, how to track your intake more effectively, and why protein becomes even more important as you age. The conversation also g...

In this episode of The 3Gs Fitness Podcast, the coaches sit down with Brandi Souza of Surf City Nutrition to talk about the supplement world, what people get wrong, and what products are actually worth taking. Brandi shares how she and her husband built Surf City Nutrition in Huntington Beach, the challenges of running an independent supplement business, and what they've learned from working with...

In this episode of The 3Gs Fitness Podcast, Coach Cisco puts Coach Michael to the test in a new segment, Boomer vs AI. The challenge is simple: rank different exercises based on which ones give the best muscle pump, then compare those answers to what AI says. The episode gets into arm, leg, and chest exercises, with Coach Michael giving his old-school take based on decades of lifting experience wh...

In this episode of The 3Gs Fitness Podcast, the coaches step outside their usual weight-room routine and try Pilates for the first time. After hearing so much about the rise of reformer Pilates, they decided to stop guessing and experience it for themselves.  The coaches break down what surprised them most, what made reformer Pilates harder than expected, and how it challenged their balance, stabi...

In this episode of The 3Gs Fitness Podcast, the coaches talk about how the gym builds more than just muscle. They get into how training can improve confidence, mental resilience, and the belief that you can take on harder things both inside and outside the gym. The conversation touches on self-belief, personal growth, hitting new milestones, and how even small wins in training can carry over into...

In this special 100th episode of The 3Gs Fitness Podcast, the coaches look back on how it all started, how the show came together, and how three different personalities built something that has now reached 100 episodes. They talk about first impressions, how the chemistry between the hosts developed, the meaning behind the 3Gs name, memorable moments from past episodes, and some of the funniest an...

This week on The 3Gs Fitness Podcast, Coach Cisco and Coach Michael break down two different ways to train for powerlifting and explain why there is more than one path to getting stronger. They go back and forth on heavier low-rep training, volume work, recovery, deloads, meet prep, and how each of them likes to build strength heading into competition. As usual, the two coaches do not exactly agre...

This week on The 3Gs Fitness Podcast, the coaches talk about loose skin during weight loss and why the speed of your progress can make a big difference in how your body responds. They get into why fast weight loss from surgery, GLP-1 drugs, fad diets, and other shortcuts can leave people dealing with excess skin, and why a slower, more consistent approach may lead to better long-term results. The...

In this episode of The 3Gs Fitness Podcast, the coaches look at the states with the highest obesity rates in America and talk through what may be driving those numbers. They get into the connection between obesity, poverty, food quality, education, access to healthier options, and overall lifestyle. The coaches also compare those trends to the states with the lowest obesity rates and discuss why s...

In this episode of The 3Gs Fitness Podcast, the coaches talk about the Ozempic boom and the rise of GLP-1 weight loss drugs. They get into why these medications have become so popular, who they may actually be intended for, and why so many people are now turning to them for weight loss. Tune in to hear their thoughts on appetite suppression, habit building, exercise, nutrition, muscle loss, and wh...

This week the 3Gs talk all about building bigger arms and the different ways to train your biceps and triceps for more size, shape, and definition. The coaches compare preacher curls, dumbbells, cables, hammer curls, tricep extensions, and more, while breaking down the difference between training for strength, volume, and overall arm development. Old Coach Mike shares the arm exercise he's stuck w...

In this episode of The 3Gs Fitness Podcast, the coaches talk about belly fat, cortisol, and insulin, and why these hormones can play a big role in weight loss. Stress, sleep, sugar intake, and daily habits can all affect the body, especially around the waistline. Coach Michael also shares how changing his diet, cutting back on sugar, increasing protein, and staying active helped him drop weight as...

In this episode of the 3Gs Fitness Podcast, the coaches sit down with certified hypnotherapist Mona Jones to explore how hypnosis can help athletes overcome mental blocks, improve confidence, and perform at a higher level. Mona works with competitive athletes, executives, and high performers to break through self-limiting beliefs, manage anxiety, and unlock peak performance. She explains how minds...

A fitness influencer said people who do high reps have no idea how to lift, so the 3Gs had to talk about it. In this episode, the coaches give their take on high reps, low reps, training to failure, and why not every workout style is meant for the same goal. You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this episode of the 3Gs Fitness Podcast, the coaches break down one of the most misunderstood macronutrients in nutrition: fat. Many people assume fat is bad for you, but the reality is more nuanced. The coaches explain why dietary fat is essential, how it supports metabolism and energy, and why completely avoiding fat can cause problems. They also discuss the difference between white fat vs br...

In this episode of The 3Gs Fitness Podcast, the coaches break down how to choose a personal trainer and what to look for before you spend your money. They cover the biggest factors that actually matter, like trainer experience vs certification, whether a coach practices what they preach, how to find someone who matches your personality, and how to pick a trainer based on your specific goals (stren...

In this episode of The 3Gs Fitness Podcast, the coaches answer a listener question: How do you gain muscle if you're naturally skinny? If you struggle to put on weight, have a fast metabolism, or feel like you "eat a lot" but never grow, this episode breaks it down clearly. The guys share their own starting weights, how they gained size over the years, and what actually worked. We cover: • How to ...

In this episode of The 3Gs Fitness Podcast, we break down how fitness goals and training priorities change at 20, 30, and 70. At 20, training is often about muscle building, strength gains, and looking good. At 30, it shifts toward balance, injury prevention, mobility, and long-term health. At 70, it becomes about functional fitness, longevity, independence, and staying pain-free. Coach Cisco refl...

In Part 2 of this two-part conversation, the coaches continue their discussion on steroids in bodybuilding, this time from Coach Kael's firsthand experience as a younger lifter navigating bodybuilding culture in the modern era. This episode explores the rise of SARMs, testosterone use, accessibility compared to past decades, plateau pressure, and how performance-enhancing drugs became normalized f...

In this episode of The 3Gs Fitness Podcast, the coaches have an honest, educational conversation about steroids in bodybuilding, told through a firsthand perspective from Coach Michael's past experiences in the competitive bodybuilding scene. This discussion explores what steroid use looked like decades ago, why it became normalized in bodybuilding culture, the pressures of competition, and the ph...

Former UFC veteran Ian McCall joins the 3Gs to share his journey from elite competition to athlete recovery and advocacy. Ian opens up about trauma, brain injuries, addiction, and the long-term impact of fighting, plus how psychedelics, science, and spirituality played a role in his healing. The conversation covers TBI, mental health in combat sports, microdosing, recovery research, and what true...

We're a few weeks into the new year, and fitness goals are already being tested. But are goals actually helping, or can they sometimes hold you back? In this episode, the 3Gs break down the pros and cons of setting fitness goals. Coach Michael shares why missed goals can feel discouraging, Coach Cisco reframes goals as benchmarks for progress, and Coach Kael explains how short-term wins and consis...