The Pat Flynn Show Keto vs Cyclical Keto, Armor Building Formula V2, Sprinting
11 snips
Oct 21, 2025 
Dan John, a legendary strength coach and author, shares his insights on fitness and nutrition. He celebrates achieving a personal best of 15 chin-ups and introduces his new Armor Building Formula. The duo discusses the pros and cons of keto versus cyclical keto, emphasizing long-term sustainability in dieting. Dan also highlights his core values—fitness, order, and generosity—that shape his training goals. Plus, they delve into effective training methods like loaded marches and running schedules that sync with lifting for optimal results.
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51-Year PR From Tiny, Consistent Gains
- Dan John described breaking a 51-year chin-up PR by gradually improving year after year.
- He attributed the progress to consistent small gains and training even while traveling.
Do Indoor Loaded Marches For Carries
- If you must do a loaded march indoors, march in place for 30 seconds as an effective substitute for carries.
- Add step-forward and step-back motions for waiter-walk style work.
Prefer Hills Over Stairs For Carries
- Use hills instead of stairs for loaded-carry work to reduce injury risk.
- Avoid heavy stair carries if you value long-term durability and appearance.
