S 823: 7 Things I've Changed My Mind On Over The Last 15+ Years In The Health and Fitness Industry

Jul 29, 2025

The podcast delves into seven pivotal shifts in the host's health and fitness philosophy over 15 years. Key discussions highlight the growing importance of non-exercise activity like walking, the critical role of sleep and recovery, and evolving perspectives on meal frequency. Troubleshooting gut health and the implications of supplements, cholesterol, and lipid values are also explored. The host encourages adaptability and personal reflection, emphasizing that openness to change is vital for effective health coaching.

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INSIGHT

Power of Non-Exercise Activity

Non-exercise physical activity like walking significantly improves metabolic health and hormone levels.
Walking 8,000 to 10,000 steps daily helps normalize fat burning and enhances metabolic flexibility.

ADVICE

Prioritize Sleep and Recovery

Prioritize sleep and maintain consistent sleep-wake times for better recovery and circadian rhythm.
Avoid sacrificing sleep to train early; instead, schedule workouts at more convenient times.

INSIGHT

Meal Frequency Evolves

Optimal meal frequency is around four meals per day to maximize muscle growth.
Extremely frequent meals (6-8 times daily) caused unnecessary stress and are not supported by current research.

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