This week, we’re jumping back into your fitness-focused questions. We cover balancing exercise types (strength, cardio, HIIT) in weekly routines and sprint interval training benefits. We discuss progressive overload in weightlifting for mid-life women, optimal workouts for women in their 40s, and practical considerations for electrolyte supplementa…

🫐 Free Newsletter & the Chase Club In this third installment of our series on programming for optimal fitness, we discuss creating a weekly workout framework and emphasize the importance of intentional intensity over maximal effort. We explore various training zones and provide practical strategies for modulating intensity, ensuring consistent trai…

🫡 Weekly Newsletter & the Chase Club We’re revisiting our key framework of awareness, intention, and action, highlighting how it can help us live healthier and happier lives. We discuss the importance of transforming complex concepts into simple, actionable principles and how these principles apply to various life aspects, from personal health to p…

This episode delves into the complexities of nutrition headlines and media coverage. We begin by dissecting a sensational diet study headline, revealing the principles behind its seemingly remarkable claims, and comparing them with EC’s Lazy Macros®. The discussion transitions into a critique of the validity of Blue Zone data for human longevity, s…

🟢 Free Newsletter & the Chase Club We dive into our queue of listener questions, including ones about effective recovery tactics, balancing spontaneity with intentional daily planning, and strategies for improving client mindsets. ⌚ TIMECODE: 00:00 Welcome and Introduction 00:53 Pro Tips for Faster Recovery 04:15 Balancing Family and Fitness 06:40 …

🌻 Free Newsletter & the Chase Club We revisit and reflect on a talk Ben gave in 2017, introducing the teardrop model of public health. We analyze the paradigm shift in our approach to fitness and health, addressing the misconceptions and behaviors that impact public health, and exploring how far we've come in understanding preventative healthcare v…

We examine three studies on protein intake: one on resistance-trained men showing no significant impact on lean mass or strength; another on older adults indicating dose and timing don't affect muscle mass; and a third on overweight individuals during caloric deficits, emphasizing resistance training's importance. 00:00 Welcome to the Consistency P…

🕶️ Free Newsletter & the Chase Club We dive into the concept of Micro-Misogi, inspired by Michael Easter's book 'The Comfort Crisis'. We discuss how modern conveniences have eroded our resilience and explore actionable steps to reintroduce purposeful discomfort into our lives. Through discussing the guidelines for a successful Micro-Misogi, includi…

🍁 Free Newsletter & the Chase Club We discuss the intricate dynamics of intrinsic versus extrinsic motivation, revealing how they shape our actions and satisfaction. We explore the idea that external measures like wealth and accolades are often misguiding, while internal drivers align more closely with our true purpose and happiness. Additionally, …

We’re sharing a conversation EC had recently with Dr Doriana of the Simply Fit Podcast. They cover a range of topics, including the #800gChallenge®, the importance of exercise, nutrition myths, and the impact of sleep on health. They emphasize practical, sustainable approaches to nutrition and fitness, providing actionable advice for maintaining a …

🦩 Free Newsletter & the Chase Club We dive into a listener's question about self-accountability and the challenge of maintaining commitments without external validation. We discuss the importance of connection in health, breaking down how being internally and externally accountable can align with our values and priorities. We also explore strategie…

🌵 Weekly Newsletter & the Chase Club We’re exploring the intense pressures faced by athletes during major competitions like the Olympics and CrossFit Games. We examine the importance of embracing imperfection, maintaining a flow state, and focusing on character over circumstances. We emphasize how these principles are not only pivotal for athletes …

We’re talking about the profound impact of exercise on our overall health, extending beyond mere weight loss and muscle gain. We explore the science behind myokines, the molecules released by contracting muscles, and their role in promoting well-being across various organs, including the brain and heart. We also discuss the CDC's exercise guideline…

👊 Weekly Newsletter & the Chase Club We’re jumping into questions from members of the Chase Club around maintaining healthy relationships, starting a personal training business, improving CrossFit competitiveness, and dealing with grief during workouts. One listener struggles with a friend's negativity, while another seeks advice on becoming a pers…

🍌 Free Newsletter & the Chase Club We’re sharing a special crossover episode from the Consistency Project podcast, which focuses on the critical differences between expectations and reality in the context of diet and nutrition. EC and Patrick talk about why diets often fail - reasons like unrealistic caloric targets, misconceptions about what a hea…

We’re exploring the crucial difference between dieting expectations and reality and discussing how unrealistic goals can hinder progress. We break down five key areas where common misconceptions about caloric targets, the definition of a healthy diet, the nature of sustainable change, the speed of results, and the true path to progress can lead to …

🫶 Weekly Newsletter & the Chase Club We’re talking about building tolerance for minor inconveniences to improve our overall mental fitness and resilience. Inspired by a previously discussed tactic of letting go of minor irritations, we explore practical examples and strategies to handle everyday disruptions more gracefully. ⌚TIMESTAMPS 00:00 Introd…

🟢 Free Newsletter & the Chase Club We’re explore the paradox of high expectations and their impact on our performance. We talk about the balance between discipline and surrender, discussing how high expectations can sometimes lead to stress and hinder our pursuit of excellence. We also touch on the importance of learning without judgment and handli…

We explore insulin's complexities, including its role as a storage hormone and its often-overlooked functions beyond blood sugar management. We discuss how insulin resistance develops, its potential health risks, and the mechanisms that can lead to this metabolic condition. Finally, we explore strategies to reverse insulin resistance, including die…

🚀 Weekly Newsletter & the Chase Club We’re continuing our conversation about effective training and getting in the best shape of your life. This time, we’re talking about cyclical threshold conditioning. We dissect the concept, explore its applications, and explain why it's crucial for achieving peak fitness. We discuss training five to six days a …

👊 Weekly Newsletter & the Chase Club We’re jumping back into your questions this week. We tackle concerns like overcoming mental blocks in workouts, measuring fitness biomarkers, the benefits of VersaLifts, and effective running routines for military training. We also share personal stories and advice for encouraging health in loved ones, particula…

In this episode, we’re sharing a wide-ranging conversation EC had recently with Johnny Wilson of the Streamline Training Show. We discuss a range of topics including Herman Ponser's book 'Burn' and how energy expenditure works, the #800gChallenge® for dietary improvement, and effective workout strategies for busy parents. We also address the benefi…