Fat Loss
Fat loss is the subject Rob gets asked about most, and these recaps cover it from every side: setting and managing a calorie deficit, why eating less sometimes stops…
44 episodesMuscle Building
Episodes about gaining and keeping muscle: how much training volume growth actually needs, eating enough to build, using carbohydrates to protect muscle while dieting…
8 episodesProtein
How much protein you need, how to hit the number when you don't eat meat, why protein percentage matters during a diet, and using protein to keep hunger under control.
9 episodesCarbohydrates & Carb Timing
Carbohydrates come up constantly on the show. These recaps cover carb timing for aesthetics versus performance, carb cycling, carb loading before an event, carbs and…
11 episodesMeal Timing & Frequency
When you eat, not just what: meal frequency, how long to wait between meals, fasting versus low-carb approaches, eating early versus late, and nutrition around training.
8 episodesHunger & Diet Adherence
A plan only works if you can stick to it. These episodes deal with controlling hunger and cravings, food variety, convenience versus enjoyment, flexible food choice, and…
12 episodesGLP-1 Medications
Rob's take on semaglutide, tirzepatide, retatrutide and other GLP-1 agonists: what they do to body composition, their side effects, and what to try first, including for…
3 episodesBody Composition & Aesthetics
Changing how you look, not just what you weigh: how macronutrients affect appearance, the difference between eating for health, aesthetics and performance, advanced…
9 episodesSupplements
Where supplements fit, and where they don't: creatine dosing and whether it's overhyped, caffeine, collagen versus whey, protein powders, and how supplements rank…
6 episodesTracking & Measuring Progress
What to measure and how to read it: tracking calories and protein, using body weight, DEXA scan results, the rate at which fat and muscle can realistically change, and…
11 episodesContest Prep & Physique Sport
For physique competitors and anyone curious about how stage prep works: prep phases, tracking a contest prep diet, starting aggressively, common prep mistakes, and…
6 episodesStrength & Powerlifting
Getting stronger: bench press programming from a world-record perspective, accessory exercises for the squat, bench and deadlift, lifting belts, and keeping strength…
11 episodesProgram Design
How Rob writes training programs: universal program design for any goal, training volume, upper/lower splits, training frequency, intensity techniques, and why a…
6 episodesEndurance & Hybrid Training
Combining running and lifting: hybrid training programs, marathon preparation with easy runs and speed work, and how to fuel both endurance and strength.
3 episodesMindset & Habits
The thinking that decides whether a plan gets followed: building habits, goals that fail because of how rather than what, perfectionism, self-deception and…
13 episodesCoaching Business
For trainers and coaches: how to get clients without a social media following, how many clients it takes to reach $100K online, designing a coaching model that doesn't…
5 episodesListener Q&A Episodes
Write-ups of the weekly Patreon Q&A and Random Question episodes, where Rob answers listener questions on everything from caffeine to collagen to carb sources.
17 episodesGuest Interviews
Conversations with other coaches and specialists, including a running coach, a physical therapist and elite powerlifter, and coaches who work with busy professionals.
6 episodes