The Patrick DiBello Podcast

In this episode, I share an update on my four-week mini-cut: the five pounds I lost while lifting and running, what I ate, and why I’ve increased my calories again. I also talk about why fat loss can move faster than building muscle, improving mobility, or becoming a better runner. We’ll get into why light weights and endless reps aren’t the best way to build strength, and how eating carbs before...

In this episode, I talk about why turning every workout into HIIT or conditioning can actually get in the way of building strength, and why being exhausted at the end of a workout doesn’t automatically mean you had a better workout. Then I switch gears to nutrition and explain why I’m not a fan of the traditional “cheat meal” mentality. You don’t need to eat perfectly all week just to earn permiss...

In this episode, I give an update on my running and explain why, despite being happy with my body and performance, I’ve decided to lose about five pounds. I walk through the exact fat loss process I use with my coaching clients, including tracking calories, protein, carbs, steps, body weight and measurements while making sure I’m still eating enough to fuel 20–30 miles of running each week. I also...

What matters more for your health: exercising regularly or eating a perfect diet? In this episode, I explain why someone who exercises consistently with an okay diet may be healthier than someone who eats an incredibly healthy diet but never exercises. You’ll hear why the benefits of exercise go far beyond weight loss and why strength, cardiovascular fitness, muscle, bone health, and physical capa...

In this episode, I discuss common misconceptions about exercise and I answer questions from my listeners, including how to determine if you're overtraining, practical tips for improving stamina, and are weighted vests useful for fitness. If you enjoyed this episode, please leave a 5-star review and if you have any questions or topics you'd like me to cover in my next episode feel free to m...

In this episode, I share my latest fitness updates, innovative training strategies, and detailed reviews of new running gear and energy gels. You will discover practical tips to optimize your workout routine and gear for better performance and convenience. If you want to try Legion Athletics protein powder or any of their other products, you can use code SYRACUSEFIT at checkout to get BOGO 50% off...

In this episode, I talk about electrolyte supplements, whether you need them, and who benefits the most from them. I clear up the carbs are fuel confusion and explain why and when they are beneficial for workout fuel. I also finished off the list of overrated/underrated exercises by sharing my opinion on some of the most popular exercises in the industry and why I love(or hate) them. If you enjoye...

In this episode, I share my personal Spartan race experience of my first race of the year and dive into a fun discussion of the 30 most overrated exercises in fitness, providing nuanced insights on their effectiveness and relevance. If you enjoyed this episode please do me a huge favor and leave a 5-star review.

In this episode, I share an update on my personal fitness journey, tips on maintaining routines, adapting workouts for aging, and insights on AI fitness apps and environmental changes for health. This is a motivational episode packed with practical advice for fitness enthusiasts at any stage. If you enjoy this podcast, please leave a 5-star review wherever you are listening and share it with a fri...

In this episode, I share my personal journey through injury recovery, break down the best strength training strategy, and share race-day fueling tips that will be a game-changer for your summer endurance events. This episode is packed with practical advice for athletes and fitness enthusiasts. Key topics: -Injury management and rehab strategies -Max effort and dynamic effort strength training -Eff...

In this episode, I give an update on my training as I rebuild my Achilles tendon and prepare for an upcoming Spartan race, along with some insights into my improved running economy and why I’m feeling optimistic about where things are headed. I also answer three common questions around training, nutrition, and finding time to stay consistent. I talk about how to approach fitness when your schedule...

In this episode, I talk about a few things that can make a big difference in your training and overall fitness without overcomplicating anything. I start with something I wish I did differently from the beginning of my own journey, which is adding cardio alongside strength training. I do a quick dive into HIIT and what counts as cardio, and what is good marketing for group classes. From there, I g...

In this episode, I share my personal experience with Achilles pain, injury management, and training adjustments. I discuss practical strategies for injury recovery, step habits, and optimizing warmups, providing valuable insights for athletes and fitness enthusiasts. If you enjoyed this episode, please leave a 5-star review. If you don't think it deserves a 5-star review, reach out and let me...

In this episode, I share a comprehensive, science-based ranking of fat loss strategies, emphasizing the importance of calories, strength training, and lifestyle factors. I debunk common myths and offer practical tips for effective fat loss and maintaining motivation. key topics Calories and calorie deficit as the foundation of fat loss The role of strength training in maintaining muscle and body c...

In this episode of the Patrick DiBello podcast, I discuss various aspects of training, health, and nutrition. I share my personal training regimen in preparation for an upcoming Spartan Race, emphasizing the importance of incline workouts and strength training. The conversation shifts to the benefits of different types of treadmills, particularly self-propelled ones. Then I introduce the S-tier he...

Summary In this episode of the Patrick DiBello Podcast, I discuss the importance of accountability and community in fitness through a 10,000 steps challenge. I use the S-Tier system to emphasize the significance of programming, rest, recovery, and proper fueling for optimal performance. I also critique the reliance on gadgets and novelty recovery methods, advocating for a focus on fundamental trai...

In this episode of the Patrick DiBello podcast, Patrick shares personal updates on his fitness journey, including his return to Spartan races and the importance of treadmill training during winter months. He discusses common misconceptions in cardio coaching, emphasizing the need for accurate metrics and sustainable practices. Patrick also addresses common struggles people face in maintaining fitn...

In this episode of the Patrick DiBello podcast, host Patrick DiBello engages in a deep conversation with fitness expert Alex Viada, discussing the concept of hybrid training, its benefits, and how it can be applied to various fitness goals. They explore the differences between strength and cardio training, the importance of understanding training zones, and how to effectively improve athletic perf...

In this episode of the Patrick DiBella podcast, host Patrick DiBella welcomes fitness expert Jordan Syatt for an engaging conversation that spans various topics including parenting, workout consistency, the importance of sleep, zone 2 cardio in BJJ, and the evolution of fitness goals. They discuss the challenges parents face in maintaining a workout routine, the significance of grip strength, and...

In this episode of the Patrick DiBello podcast, Patrick shares his recent hiking adventures in the Adirondack Mountains, emphasizing the importance of training and preparation for outdoor activities. He discusses the joy of the journey in fitness, the significance of enjoying the grind, and the misconceptions surrounding pushup techniques. Patrick also provides insights on effective warm-up and co...

In this episode of the Patrick DiBello podcast, Patrick shares breaking news of the co-founder of Ben & Jerry's stepping down from his role in the company. He also shares his experiences from his first official half-marathon, discussing the importance of fueling strategies and nutrition for endurance races. He also highlights five daily habits that contribute to his health and fitness, emp...

In this episode, Patrick shares his personal journey of recovery after wisdom teeth surgery, discussing the physical and mental challenges he faced while trying to return to fitness. He emphasizes the importance of appreciating health and the mental hurdles of getting back into a workout routine. Patrick also provides practical fitness tips for staying motivated and enjoying workouts, encouraging...

In this episode of the Patrick DiBello podcast, Patrick discusses the importance of taking breaks and vacations for mental health and productivity. He shares his recent experiences in San Diego, including running a 5K and the significance of recovery in fitness. Patrick also highlights the success of his clients and addresses common misconceptions about fat loss and nutrition in a Q&A segment....

In this episode of the Patrick DiBello podcast, I discuss various aspects of fitness, focusing on energy balance, the role of calories in exercise, carb timing, strength imbalances, and the presence of TVs in gyms. I emphasize the importance of understanding how calories are burned during workouts, the significance of nutrition over exercise for weight management, and the need for a balanced appro...

In this episode, Patrick opens up about turning 40, celebrating 2.5 years of sobriety, and what it really means to stay fit, strong, and grounded as you age. He shares personal stories, lessons from 15+ years of coaching, and straight-shooting advice on building better habits around training, nutrition, and accountability. You'll hear why he stopped counting calories, what eating like an adult...