The Catalyst

How to Beat Your Sugar Addiction: Your Path to FreedomIf you wouldn't give your kids cocaine, why are you buying them Monster energy drinks? This episode delivers the uncomfortable truth about sugar addiction—and the proven pathways to freedom.What You'll Discover:The Sugar CrisisCanadians consume 26 teaspoons of sugar daily—more than double the WHO recommendation. This costs our healthcare system $5 billion annually and could be prevented by simple dietary changes. The data is clear: excess sugar increases heart disease death risk by 38% and diabetes prevalence dramatically.The Fructose ProblemNot all sugars are equal. Fructose goes straight to your liver (the only organ that can process it) and converts directly to fat. This causes fatty liver disease in 30% of adults—the same condition alcoholics develop. Your liver, your gut barrier, your entire metabolic system takes the hit.The Addiction Science47-57% of people with binge eating disorder meet clinical addiction criteria, and sugar is the primary culprit. Research shows sugar activates the same brain receptors as cocaine, creating genuine neurochemical changes. This isn't willpower failure—it's biochemistry.Four Proven Strategies:Cold Turkey - Complete elimination, fastest results, toughest startOne Treat Daily - Gradual reduction, more sustainable for someTrack & Optimize - Data-driven approach for athletesAA Principles - Treat it as the serious addiction it isThe Challenge:Choose one strategy. Commit for 30 days. Document your transformation. You'll be amazed at what happens when you break free.No fluff. No pseudoscience. Just evidence-based guidance from a coach who's been there.

Taking Control of Your HealthCanada's healthcare system was built as a safety net for emergencies—but that net is fraying. With 6.5 million Canadians lacking a family doctor, 27-week specialist wait times, and billions spent on bureaucracy instead of care, the hard truth is this: nobody is coming to save you.In this episode, I break down the three stages of taking control of your own health.Stage 1: Literacy. You need to know what actually works—and how to filter real science from influencer jargon. When in doubt, start simple: move 30 minutes a day, get protein at every meal, sleep 8 hours, and cut sugar. Try it for 30 days and track how you feel.Stage 2: Habit Formation. Knowing isn't enough—you have to do the work. Most people fail here because they're waiting for the perfect time, the perfect gym, or the perfect plan. Those are just excuses. The clock is ticking. Start tonight.Stage 3: Self-Advocacy. You need to track your own health markers—VO2 max, strength, blood glucose, resting heart rate, blood pressure, and more—and bring that data to healthcare professionals yourself. Own your chart. Own your data.I've created a free health tracking spreadsheet to help you get started. Download it at the link in the show notes: https://catalystgym.com/catalyst-blog/how-to-take-control-of-your-health/If you want help improving any of these metrics, book a free No-Sweat Intro at catalystgym.com. Stop waiting. Take control. Your health is your responsibility—and it starts now.

Red light therapy—aka photobiomodulation (PBM)—uses non-heating red/near-infrared light to nudge cellular signaling, likely via mitochondrial enzymes such as cytochrome-c oxidase. What does that mean for you? In this 10-minute quickcast, Chris separates solid clinical uses from hype. PBM is recommended in oncology guidelines for preventing/treating oral mucositis (painful mouth sores from chemo/radiation). It also has FDA-cleared devices for pattern hair loss, with trials showing increased hair counts when used consistently. In dermatology, trials suggest modest improvements in fine lines/texture and adjunct benefits in acne; and for some musculoskeletal pains (e.g., tendinopathy), meta-analyses show small-to-moderate benefits when dosing is correct—best as an adjunct to rehab. Evidence is mixed for exercise performance/recovery and thin for broad “longevity” or fat-loss claims. PBM is generally safe when used properly, but overuse can cause burns, and eye exposure deserves caution; dosing and indication matter. If you try it, pick a reputable device (for hair, look for FDA 510(k) clearance), follow manufacturer parameters (typical red/near-IR wavelengths), start with short sessions 2–4×/week, and re-evaluate after 8–12 weeks. Adjunct, not miracle.

The holidays don’t have to derail your fitness—you just need a maintenance plan. In this 10-minute quickcast, Chris shows you how to set simple floors so your progress survives December without skipping the fun. You’ll learn the four non-negotiables: a protein floor (25–40 g at two meals), a movement floor (6–8k steps or a 10-minute post-meal walk), a training floor (two 20–30 minute full-body lifts each week), and a sleep floor (consistent bedtime/wake time). Get clear event-day rules—eat protein and veg first, pick dessert or drinks (not both), alternate water, and walk after big meals. We include two fast, full-body workouts you can run in 25 minutes and a no-gym EMOM-15 template for travel. Then use the Monday Reset: shop once, prep six protein portions, and book two lift slots right away. If you miss a day, don’t miss twice; if time is tight, half a workout counts. Hold the floor, enjoy the season, and hit January already moving.

Hybrid Training: Why Being Good at Everything Beats Being Great at One ThingEPISODE DESCRIPTION:Most of us aren't competitive athletes anymore—and that's actually liberating. In this episode of The Catalyst Quickcast, host Chris Cooper breaks down why hybrid training (being competent at multiple fitness domains) prepares you for real life better than specializing in just one area.Fresh from the Rogue Invitational in Scotland, Chris shares observations about how everyday fitness tests—from sprinting through airports to shoveling snow—require a well-rounded approach to training. Learn why specialists struggle with daily tasks, what hybrid training actually means, and how Catalyst Fitness has been programming this approach since 2005.You'll discover the "multi-modal secret" that allows you to build muscle and burn fat simultaneously, why busy professionals thrive with this method, and get a complete breakdown of this week's programming (including the new November strength phase: Deadlifts & Dips).Whether you're training for a HYROX race or just want to handle whatever life throws at you, this episode will change how you think about fitness.IN THIS EPISODE:• Why being "good at everything" beats being "great at one thing" for most adults• The 90% of fitness tests that life springs on you without warning• What hybrid training actually means (and why you're probably already doing it)• A complete week-by-week breakdown of hybrid programming at Catalyst Fitness• Multi-modal interval training: the key to building muscle while burning fat• Why busy professionals love this approach to fitness• The difference between training to ace a test vs. training to be the best human you can be

Ice baths are everywhere—but are they worth it? In this 10-minute quickcast, Chris cuts through the hype. You’ll learn where cold-water immersion (CWI) actually helps—mainly reducing soreness and helping you feel recovered between sessions—and where it falls short. If your goal is muscle size/strength, regular post-lift plunges can blunt hypertrophy, so save them for rest days. For endurance blocks or back-to-back practices, CWI can be a situational recovery tool, not a performance guarantee. We also cover safety: cold shock and heart risks are real for some people, so start conservative, skip head-under dunks, and get medical advice if you have cardiovascular issues. Practical prescription: 1–3×/week, 5–10 minutes at 10–15°C (50–59°F), then re-warm. Don’t rely on cold plunges for fat loss or “longevity”—human metabolism and brown-fat data are mixed. Bottom line: use CWI strategically, keep training, protein, and sleep as your big rocks, and you’ll get more from your efforts.CTA: Book a No-Sweat Intro at Catalyst for a customized recovery plan.

The Glycemic Index (GI) gets shared like a rulebook—but your body eats meals, not single foods in a lab. In this quickcast, Chris explains GI (how quickly a food’s carbs raise blood sugar) and Glycemic Load (GL), which adjusts GI for the amount of carbs you actually eat. You’ll learn why GI alone can mislead—protein, fat, fiber, ripeness, grind size, cooking method, and even cooling/reheating can change your response—and when the GI/GL concept is genuinely useful (steady energy, appetite control, and training nutrition). Then we give you a practical plate framework: anchor with protein, add fiber/produce, and choose carbs to the job—lower‑GL most of the time for steady days, moderate‑to‑higher GI around training when fast fuel helps. We finish with quick, real‑food swaps for breakfast, lunch, dinner, and snacks that keep energy flatter without cutting carbs entirely.

Creatine gets hyped and then questioned every few years. In this 10‑minute quickcast, Chris explains what it really is—a compound that fuels short, hard efforts by recycling ATP—plus what it reliably improves: strength, power, training volume, and those late‑race surges. We’ll touch on promising brain research (small benefits under stress) and separate myths from facts: no evidence of kidney harm in healthy people at standard doses; cramping isn’t increased; GI issues usually come from big boluses or gritty mixes. Then Chris gives you a precise plan: choose plain creatine monohydrate, take 3–5 g/day (load if you want faster saturation), mix and drink soon—ideally with carbs or a carb+protein meal—and run it for 3 weeks before you judge. Skip overpriced blends and complicated “buffers.” If you train, eat, and sleep well, creatine is a simple lever with outsized returns.

If you’re ready to finally change your body, this episode gives you a clear, prescriptive plan—no jargon, no fluff. Chris walks you through five simple “recipes” and asks you to choose one primary goal for the next 8–12 weeks. Then just follow the steps.Lose fat: Hit 0.7–1.0 g protein per lb goal bodyweight, walk 8–12k steps/day, lift full-body 3×/week (moderate reps), and add 2 Zone-2 cardio sessions. Build each meal around lean protein and produce; keep alcohol low and enjoy one planned indulgence.Build muscle: Eat a small calorie surplus (≈200–300 kcal/day), 0.8–1.0 g/lb protein, and lift 4 days/week with progressive overload (add reps or weight weekly). Keep 1–2 easy Zone-2 sessions for recovery.Get stronger: Train the big lifts (squat, press/pull, deadlift/hinge) 3×/week for 3–5 reps per set, leaving 1 rep in the tank. Add 2 short Zone-2 sessions to support work capacity.Boost endurance: Run or ride a weekly mix of two Zone-2 base sessions, one tempo/Zone-3 effort, and one interval session (LT/VO₂). Keep strength 2×/week to stay durable.Be happier/less stressed: Get morning light and a 20–30 min walk daily, write 3 lines of gratitude, set a phone curfew an hour before bed, aim for 8 hours in bed, plan two social check-ins weekly, and lift 2×/week for mood.Universal rules: Always prioritize protein and sleep. Track three things weekly: your compliance %, one objective metric (scale/waist/strength/pace), and a Bright Spot victory.Pick one recipe, print it, and run it for 8–12 weeks.

Long winters don’t stall endurance—they build it. In this 10‑minute quickcast, Chris lays out a simple offseason plan: stack Zone 2 anywhere (bike/row/SkiErg) to grow your aerobic base; use Zone 3 outdoors for steady pace even in layers; then raise the ceiling with Zone 4–5 intervals and CF‑style mixed sessions that keep you pushing without pounding one joint pattern. Add strength (squats, hinges, presses, pulls) to fix joint‑dominance and prevent overuse, and add power (jumps, throws, cleans) to make every stride or pedal stroke stronger. Cyclists: smart trainers are great for tempo/threshold, but the real offseason edge comes from the gym.CTA: Book a No‑Sweat Intro at Catalyst and get your winter plan dialed.

Protein Quality: Real vs. Label ClaimsProtein is suddenly in everything—coffee, candy, cereal—but do those “15g protein” labels actually help you build or keep muscle? In this 10-minute quickcast, Chris explains bioavailability (usable protein), how processing can damage amino acids, and why grams on a label ≠ quality. You’ll learn which foods give you the most useful protein, how “protein-washed” snacks sneak in sugar, and simple real-food options for breakfast, lunch, dinner, and snacks. If you’re “hitting your protein” but not seeing results, this episode shows what to change.

45-7-6 StairMaster: Smart or Silly?The “45-7-6” trend—45 minutes on the StairMaster at level 7, six days a week—is everywhere. In this quickcast, Chris explains what it is, why it’s viral, and how to test it once or twice without wrecking your joints or stalling your strength gains. You’ll learn simple cues to actually hit your glutes (not just quads), why going hands-free matters, and how to use the talk test to keep it aerobic. We also cover why number-based cardio formulas keep cycling through social feeds (novelty sells!) and finish with the Catalyst plan that always works: consistently varied strength + metabolic training you can sustain for years—think full-body lifts 2–3x/week plus a rotation of Zone 2 and short interval work. Trends are fun; results come from posture, programming, and patience.CTA: Book a No-Sweat Intro at Catalyst—link in the show notes.

Fast weight loss makes great TV—and terrible biology. In this episode, Chris breaks down why The Biggest Loser worked for ratings but failed most people long‑term: extreme cardio stacked on crash dieting, no time to build habits or maintain, and a setup that burns muscle—the very tissue that keeps your metabolism humming. We also cover what the show actually got right (coaching, community, motivation) and how to apply those pieces without the rebound. Finally, a quick primer on Ozempic/Wegovy: how GLP‑1s work, why weight often returns when you stop, and how to use any tool alongside the fundamentals—protein, strength training, and patient habit change. If you want results that last, slow really is smooth—and smooth is fast.

Over the past 20 years, Catalyst has grown from a small dream into a community that has supported not only thousands of clients, but also my own family. I’m deeply grateful for every one of you who has been part of this journey.To ensure Catalyst continues to thrive for decades to come, we are merging with Ryan Mitchell of RAM Fitness. Many of you have already met Ryan and some of his team over the past few weeks, and I know you’ll see the passion and care he brings. Jessica and Carrianne will continue to be part of the coaching team for the long haul, providing the consistency and support you’ve come to count on.Going forward, Ryan will lead day-to-day operations while I move into an advisory role. I’ll also remain right here as a Catalyst client — because I love the community, the workouts, and this gym too much to step away.

Summary:Chris Cooper takes listeners through the 20-year history of Catalyst — from a tiny 400 sq ft studio above a card shop in 2005 to a thriving community hub preparing for its next evolution in 2025. Hear the highs and lows: discovering CrossFit, near bankruptcy, mentorship, building Ignite, competing at the Games, moving into a permanent home, surviving the pandemic, and evolving into today’s semi-private training model. Along the way, Chris reflects on the people, memories, and lessons that shaped Catalyst into what it is today.Bullet Highlights:2005: Catalyst opens above Party Palace.2006–2007: Discovering CrossFit & first group classes.2008–2011: Industrial park move, expansion, Ignite program.2012–2014: Competitive success & CrossFit journalism.2017: Move to White Oak permanent home.2020: Navigating pandemic lockdowns.2022: New mission — change 7,000 lives in Sault Ste. Marie.2023: Semi-private training launch, best results ever.2025: Catalyst’s 20th anniversary & “Catalyst 2.0” on the horizon.

Summary:In this episode, we explore the “snowball effect” of fat gain — how small changes in our lifestyle and metabolism can accelerate weight gain over time, and why it’s harder to reverse as we age. From declining metabolic flexibility and muscle loss to the carb rollercoaster, we break down why obesity is far more common today than in past generations.Then we flip the script with the reverse snowball effect — building lean muscle, boosting mitochondria with zone 2 training, and burning through glycogen with zone 3 workouts. These habits compound over time to help you burn fat even while you sleep.Finally, we take the conversation to the societal level: why obesity is rising in children and adults alike, and why coaching — not just doctors or dietitians — is the key to lasting change. Learn how to set the right snowball in motion for yourself and your community.

Title: BEYOND THE BODY: MENTAL HEALTH + MOVEMENTFitness in 2025 isn’t just about how you look—it’s about how you feel. In this Catalyst Fitness Quickcast, Chris explores the new wave of holistic wellness that blends physical training with mental health. Learn why your workouts should work for your mind as much as your muscles, how to integrate mindfulness into your training, and the simple tools that help you recover better, reduce stress, and perform at your best—inside and outside the gym.

Title: FUNCTIONAL FITNESS FOR DAILY LIFEWant to move better, feel stronger, and avoid injury—without spending hours in the gym? In this Catalyst Fitness Quickcast, Chris breaks down what “functional fitness” really means and why it’s critical for everyday movement. From carrying groceries to getting off the floor, training movement patterns (not just muscles) builds strength that actually translates to life. Learn the key moves to focus on, how to work mobility into your routine, and why functional fitness might just be the secret to aging like an athlete.

Title: TRAINING IN THE HEATDo you really burn more fat when you train in the heat—or are you just draining your body without results? In this Catalyst Fitness Quickcast, Chris dives into the sweaty myths of sauna suits, client stories, and the truth about training in high temperatures. You’ll learn what heat actually does to performance, why hydration is more than just drinking water, and how companies like Gatorade sold the world on sugar through brilliant storytelling. Plus: tips for training smart in the summer heat so you stay safe, fueled, and effective.

Does eating carbs at night really make you fat? In this Catalyst Fitness Quickcast, Chris destroys the myths around evening carbs and explains why the clock doesn’t decide your fat loss. Learn how carbs at dinner might even help you sleep better and recover faster. Practical advice for busy adults who want results without food fear.

Think you’ll lose all your gains if you don’t slam a protein shake the second your workout ends? Not so fast. In this Quickcast, Chris from Catalyst Fitness cuts through the noise about the “anabolic window” and explains why total daily protein matters more than timing for busy adults. Learn how much protein you actually need, when to eat it, and how to stop stressing over the clock. Simple, science-backed advice to help you build muscle and stay lean—without obsessing over your watch.

Should Kids Lift Weights? (And 5 Things Young Hockey Players Should Avoid)Summary:Is it safe for kids to lift weights? Yes—and we’ll explain why, backed by science and expert position papers. In this episode, I break down the myths around youth training, especially for young hockey players, and highlight five common mistakes that could actually hurt your child’s development. From supplement misuse to overtraining and burnout, I’ll share what works (and what doesn’t) when it comes to summer training for kids. This is a must-listen for parents who want to give their kids every chance to succeed—without sacrificing their future health or love of the game.

Podcast Summary: Stop Wasting Your WorkoutsTitle: Stop Wasting Your Workouts: How to Get Better Results in Less TimeEpisode Description:You’re going to the gym, but you’re not seeing progress. You’re spending time, maybe even money—but your body isn’t changing. So what’s going wrong?In this episode, I explain why most people waste their workouts—and how to fix it. Whether you’re training alone, jumping from routine to routine, or stuck in a “chest day” cycle, there’s a reason you’re not getting results.We’ll cover:✅ 3 tests to know if your gym time is actually productive✅ Why lack of structure leads to burnout and quitting✅ How to turn every hour into progress with a goal, a plan, and coaching✅ Why random workouts feel like a dead-end job—and how to escape the loop💥 Want to stop wasting time and start seeing real results? Book your free No-Sweat Intro at catalystgym.com and let’s build your plan together.🎧 Listen now and make your next workout count.

Dead Butt Syndrome: What It Is, Why It Happens, and How to Fix ItDescription:Dead Butt Syndrome might sound like a joke—but it’s not. Also known as gluteal amnesia, it’s what happens when your glute muscles stop firing properly due to too much sitting and not enough intentional movement.In this episode, I’ll explain:✅ What Dead Butt Syndrome actually is✅ Why it’s so common in today’s desk-bound culture✅ Three practical strategies to wake up your glutes and prevent painYou’ll also hear one of my favorite quotes from Greg Glassman: “If I can reverse it, then I can prevent it.” That’s exactly what this episode will help you do.💥 Want to fix your movement patterns and strengthen your glutes the right way? Book a No-Sweat Intro at catalystgym.com and we’ll build your plan.🎧 Listen now and bring your glutes back to life—one rep at a time.

Biohacking and Metabolic Health: What Actually Works?Episode Description:Cold plunges. Red light therapy. Intermittent fasting. Biohacking is everywhere—but how much of it actually improves your metabolism?In this episode, I break down what biohacking really is, how it ties into metabolic health, and which trends are worth your time (and which aren’t).We cover:✅ What metabolic health really means✅ The difference between real science and hype✅ Which hacks work: fasting, walking, Zone 2, sleep⚠️ Which are context-specific: cold exposure, wearables, sauna❌ And which are mostly a waste: fat-loss lasers, detoxes, nootropicsWhether you’re curious about upgrading your energy, burning more fat, or just staying sharp—you’ll learn how to cut through the noise and build a body that works better.💥 Want a personalized plan to improve your metabolism? Book a No-Sweat Intro at catalystgym.com🎧 Listen now to learn what works—and what’s just expensive hype.

Muscle Is Your Metabolism: Why Building Muscle Is the Fat-Loss Cheat CodeSummary:Want to burn more fat without spending more time on the treadmill? Build muscle. In this episode, I explain why lean muscle mass is the secret weapon for long-term fat loss and a faster metabolism.I cover how muscle burns calories 24/7, the benefits of strength training vs. cardio, and how lifting weights helps your hormones, your energy levels, and your long-term results. Whether your goal is weight loss, better health, or longevity—this episode will show you why strength is the foundation.👉 Ready to build the body that burns fat for you? Book a No-Sweat Intro at catalystgym.com

Is Starvation Mode Real? What Really Happens When You Eat LessSummary:Ever heard someone say, “I’m eating hardly anything but still not losing weight—it must be starvation mode”? In this episode, I break down what’s really going on when fat loss stalls.We’ll look at what the myth of starvation mode gets wrong, what your metabolism actually does during a calorie deficit, and the real culprits—like reduced movement, poor sleep, and inconsistent tracking. I’ll also give you simple fixes to get back on track and keep fat loss moving.You don’t need to crash diet—or panic. You just need a plan.👉 Book a free No-Sweat Intro at catalystgym.com to get a coach and a plan that works.

he 3 Things You Absolutely Need to Change Your Body, Fitness, and HealthEpisode Description:Changing your body doesn’t require a 75-day challenge or a 1,200-calorie meal plan. If you want results that last, you need just three things—and most people are missing at least one.In this episode, I’ll break down the 3 critical elements of successful transformation:✅ A clear, focused plan✅ A coach to hold you accountable and adjust your path✅ A community to support you and make it enjoyableWhether you’re just starting out or hitting a plateau, these three pillars will keep you moving forward—for life.💥 Want all three in one place? Book your free No-Sweat Intro at catalystgym.com and let’s build your roadmap to lasting change.🎧 Listen now and get back to what works—consistently, simply, and powerfully.

5 Ways to Use a Nutrition Tracking App to Actually Help YouEpisode Description:Tracking your food doesn’t have to be obsessive or overwhelming—and it definitely doesn’t have to be forever. But when used the right way, a nutrition tracking app like MyFitnessPal can be one of your most powerful tools for changing your body, health, and performance.In this episode, I share 5 real-world ways to use food tracking that actually help you hit your goals:✅ How to set macros that guide your choices✅ Why having go-to meals simplifies success✅ The power of logging before you eat✅ How to build your day around protein✅ Why looking back can help you move forward💥 Want help building a plan that works for your goals and your lifestyle? Book a No-Sweat Intro at catalystgym.com and we’ll build it together.🎧 Listen now and learn how to make nutrition tracking work for you—not against you.

Metabolic Flexibility, Zone 2 Training, and How Fat Loss Really WorksEpisode Description:If you want to burn fat, boost endurance, and train smarter, the answer isn’t just more HIIT or cutting calories—it’s improving your metabolic flexibility.In this episode, I break down how to make your body a better fat-burning machine by combining smart training and smart fueling.We’ll cover:✅ What metabolic flexibility really is (and why it matters)✅ How Zone 2 cardio improves fat-burning capacity✅ How fat loss actually happens at the cellular level✅ How to balance cardio, strength, and nutrition for long-term results✅ How Catalyst’s coaching programs help you train and fuel smarter💥 Want a training and nutrition plan that builds your most efficient, resilient body? Book your free No-Sweat Intro at catalystgym.com and let’s get started.🎧 Listen now and learn how to turn your body into a fat-burning, energy-efficient machine.

Weighted Vests: Should You Use One? Pros, Cons, and Best UsesEpisode Description:You’ve seen people wearing weighted vests at the gym, on hikes, and even during everyday tasks—but are they actually worth it?In this episode, I break down the real pros and cons of weighted vests, who they’re great for, when to use them, and when they’re just unnecessary extra stress on your body.We’ll cover:✅ How weighted vests increase strength, endurance, and calorie burn✅ The risks (like joint stress and poor posture) when they’re overused✅ The best ways to incorporate a vest into your training✅ What to do instead if you’re not ready for one✅ How our coaching at Catalyst can help you use smart tools for smarter results💥 Want a training plan that fits your current fitness level and builds real strength over time? Book your free No-Sweat Intro at catalystgym.com.🎧 Listen now and learn whether a weighted vest belongs in your fitness toolbox.

Why You’re Not “Too Old” to Start Strength TrainingEpisode Description:Think you’re too old to start lifting weights? Think again.In this episode, I break down why strength training becomes more important—not less—as you age. Whether you’re in your 40s, 50s, 60s or beyond, building muscle can improve your energy, confidence, independence, and long-term health.We’ll cover:✅ Why strength matters more as we get older✅ How to start safely and effectively—even if you’ve never lifted before✅ What kind of results you can expect in just a few weeks✅ The difference between general movement and purposeful strength training✅ How Catalyst can help you train for strength, energy, and longevity💥 Want to feel strong and capable again? Book your free No-Sweat Intro at catalystgym.com and let’s build your strength—no matter your age or starting point.🎧 Listen now to start your journey toward strength, confidence, and a longer, healthier life.

Why You’re Not Losing Fat (Even When You’re Doing Everything Right)Episode Description:You’re training hard. You’re eating clean. You’re putting in the work—but the fat isn’t coming off. Sound familiar?In this episode, I break down the real reasons fat loss stalls, even when you feel like you’re doing everything right. The truth? You might be closer than you think—you just need the right strategy.We’ll cover:✅ Why tracking still leads to hidden calories✅ How protein helps more than you realize✅ Why too much HIIT can hurt your results✅ The overlooked role of sleep and stress✅ Why the scale doesn’t tell the whole storyIf you’re tired of spinning your wheels, we can help. Our group training at Catalyst gives you structure and coaching. And if you want faster, personalized results, our semi-private training will get you there.💥 Book a No-Sweat Intro at catalystgym.com and let’s get you unstuck.🎧 Listen now and take the guesswork out of fat loss.

itness for Longevity vs. Aesthetics – Do You Have to Choose?Episode Description:Do you train to live longer—or to look better?What if the best training plan helped you do both?In this episode, I unpack the real science behind training for healthspan and aesthetics, and why you don’t have to choose one over the other. Whether your goal is to live a longer, more capable life—or just look great this summer—the foundation is the same.We’ll cover:✅ What the research says about fitness and longevity✅ What actually works for looking lean, strong, and fit✅ The perfect balance of strength training, Zone 2 cardio, and recovery✅ How to avoid the common mistakes people make chasing one goal and sacrificing the other✅ How our training programs at Catalyst help you do both—smarter and faster💥 Want a plan that improves your health and your physique? Book a No-Sweat Intro at catalystgym.com and let’s get started.🎧 Listen now to build a body that looks great—and lasts for decades.

Can You Build Muscle and Lose Fat at the Same Time? (Body Recomp Explained)Episode Description:Can you build muscle and lose fat at the same time? The answer: yes—but only if you do it right.In this episode, I break down the science and strategy behind body recomposition, a goal that many people chase without fully understanding how it works. Whether you're a beginner, getting back into training, or just tired of the bulk-and-cut cycle, this episode will show you how to train, eat, and recover for real, lasting results.We’ll cover:✅ What body recomposition is and who can do it✅ How to train for fat loss and muscle growth✅ The nutrition strategy that supports both goals✅ What kind of results to expect (and what NOT to expect)✅ How Catalyst's group and semi-private coaching can help you get there faster💥 Want a custom training and nutrition plan that fits your lifestyle? Book a No-Sweat Intro at catalystgym.com and let's get to work.🎧 Listen now and learn how to build a lean, strong body without extremes.

The Science of Fat Loss Supplements – Do They Work?Episode Title: Fat Burners, Green Tea, and CLA: Do Fat Loss Supplements Really Work?Episode Description:Fat loss supplements are everywhere—caffeine pills, metabolism boosters, CLA, L-carnitine, apple cider vinegar. But do any of them actually work, or are you just wasting money?In this episode, I break down the science behind popular fat loss supplements and tell you exactly which ones are worth it—and which ones aren’t.We’ll cover:✅ The only fat loss ingredient that’s actually proven✅ Why most supplements don’t help (and a few that might)✅ What you should focus on instead for real, lasting fat loss✅ The best science-backed supplements to support your training and nutritionBottom line? You can’t out-supplement a bad plan. But if you want a real fat loss strategy—one that includes smart training, simple nutrition, and expert coaching—we’ve got you covered.💥 Want a personalized fat loss plan that works? Book a No-Sweat Intro at catalystgym.com and let’s get started!🎧 Listen now and stop wasting money on supplements that don’t work!

How Fast Do You Lose Strength, Muscle, and Endurance If You Stop Training?Episode Description:What happens if you miss a few weeks of training? Will you lose all your strength? Will your endurance disappear? Do you have to start over from scratch?In this episode, I break down:✅ How fast you lose endurance, strength, and muscle mass✅ Why short breaks won’t ruin your progress (if you return smartly)✅ How to maintain fitness even when you can’t train✅ The best way to ease back into workouts after time offIf you’ve been off the wagon and need a structured plan to get back on track, our group training at Catalyst will cover everything. But if you want a personalized comeback plan, our semi-private training will help you regain strength and fitness faster.💥 Want a strategy to bounce back quickly? Book a No-Sweat Intro at catalystgym.com and let’s rebuild your progress together!🎧 Listen now and learn how to restart training the right way!

The Best Workout Plan for Busy People: How to Train 2, 3, or 4 Days Per WeekEpisode Description:Not everyone has time to train five or six days a week. But the good news? You don’t need to. If you train 2, 3, or 4 days per week, you just need the right workout split to build muscle, burn fat, and make real progress.In this episode, I break down:✅ Why body part splits don’t work for most people✅ The best workout plan for your schedule (2, 3, or 4 days/week)✅ How to balance strength, cardio, and recovery without burnout✅ The fastest way to get results with personalized coachingIf you want a structured approach to fitness, our group training at Catalyst covers all the bases. But if you’re looking for a customized program and 1-on-1 coaching, our semi-private training will get you faster results.💥 Want a personalized training plan? Book a No-Sweat Intro at catalystgym.com and let’s build your perfect workout split!🎧 Listen now and start training smarter, not harder!

Episode Title: The Smartest Way to Get Lean Before SummerEpisode Description:It’s mid-March, and if you want to lose fat before summer, the time to start is now. But crash diets and endless cardio won’t get you there. In this episode, I break down the most effective fat loss strategy—one that actually works and is sustainable.We’ll cover:✅ The best way to burn fat (Why Zone 2 training is key)✅ How HIIT fits in (and why you don’t need much of it)✅ Building muscle for long-term fat loss✅ Why cutting sugar makes all the difference✅ The overlooked factor: sleep & recoveryIf you train smart, eat strategically, and recover properly, you’ll see real results by the time summer rolls around. Our group training program at Catalyst gives you everything you need, but if you want the fastest results possible, our semi-private coaching gives you a personalized plan and a coach to guide you every step of the way.💥 Want a personalized fat loss plan? Book a No-Sweat Intro at catalystgym.com to get started!

Podcast Outline: Ozempic – What You Need to Know(5-10 Minute QuickCast)Introduction (0:00 - 1:00)Quick welcome and episode topic: “Today, we’re talking about Ozempic and other GLP-1 drugs—what they are, how they work, and whether you should consider them for weight loss.”Brief mention of how Ozempic has exploded in popularity, with everyone from celebrities to everyday gym-goers asking about it.Set the stage: "This isn’t medical advice, but if you’re wondering whether these drugs are right for you, this episode will give you the facts and a framework for making an informed decision.”What is Ozempic? (1:00 - 3:00)Ozempic is a GLP-1 agonist. What does that mean?GLP-1 (Glucagon-Like Peptide-1) is a hormone that helps regulate blood sugar and appetite.These drugs mimic that hormone, increasing insulin secretion, slowing digestion, and reducing hunger signals.How does it create weight loss?Slows gastric emptying, making you feel fuller longer.Reduces cravings and overall appetite.Helps regulate blood sugar, reducing spikes and crashes that can lead to overeating.Originally developed for Type 2 diabetes but now widely used for weight loss.Pros & Cons of Ozempic (3:00 - 6:00)ProsEffective for weight loss – Many people lose significant weight, especially when combined with lifestyle changes.Helps regulate blood sugar – Can prevent diabetes progression in at-risk individuals.Reduces cravings & overeating – Makes sticking to a calorie deficit easier.May have other health benefits – Early research suggests it might improve cardiovascular health.(Insert personal story or anecdote here about weight loss drugs or weight loss surgery—how do these compare? What lessons should we learn from past trends?)ConsSide effects – Nausea, vomiting, constipation, diarrhea, and in some cases, more serious GI issues.Loss of lean muscle mass – Rapid weight loss can lead to muscle loss if not managed properly."Ozempic Face" & other aesthetic effects – Some users experience sagging skin from rapid fat loss.Cost & accessibility – Expensive and not always covered by insurance.Not a long-term solution for everyone – If habits don’t change, weight regain is possible after stopping.How Should You Train While Using Ozempic? (6:00 - 8:00)Prioritize strength training – Since muscle loss is a risk, resistance training is non-negotiable.Don’t rely on cardio for weight loss – With appetite suppression, it’s better to focus on preserving muscle than burning extra calories.Protein intake is crucial – When you’re eating less, you need to maximize protein to retain muscle.Listen to your body – Some users experience fatigue or dizziness, especially early on. Adjust intensity as needed.Progressive overload still applies – Even if you're losing weight, you should aim to get stronger over time.The Big Question: Should You Take It? (8:00 - 10:00)No magic pill—this is a tool, not a solution.Who might benefit?If you're clinically overweight/obese and struggling with appetite control.If you have metabolic health concerns (pre-diabetes, insulin resistance).Who should be cautious?If you already have a healthy body composition but want to lose "vanity weight."If you're unwilling to commit to training and nutrition adjustments to protect muscle mass.“The key takeaway? The best weight loss plan is the one that’s sustainable for you. Ozempic can help, but only if it’s part of a bigger strategy.”

You work out, you eat right, you take your multivitamin. You wash your hands—maybe you even wear a mask in the drugstore.And then your kid gives you a high-five after school, and your life shuts down for five days.While we can minimize our chances of getting sick, we can’t eliminate the risk entirely. But even the roughest cold has a bright side or two. Here’s what my week off taught me:To revisit the basics.The best way to get over a cold is to get lots of rest; avoid sugar; and drink lots of water. Some salty food might help.Why:Rest is critical because your body is using energy to fight off infection. The immune system ramps up its response while you sleep, producing more white blood cells and antibodies. If you push through with workouts or work stress, you’re diverting resources away from recovery.Avoiding sugar reduces inflammation, which eases symptoms like sore throats, stuffy noses, and body aches. Sugar can also suppress immune function for several hours after consumption, which means your body has to work harder to fight the virus.Staying hydrated keeps mucus pathways flowing, preventing congestion from turning into a full-blown sinus blockage. It also helps flush out toxins and keeps your throat from becoming too dry or irritated.Salty foods, like broth or electrolyte drinks, help maintain electrolyte balance, which is important when you’re sweating or losing fluids through a fever. They also soothe the throat and keep you drinking more water.How this is a bright spot:We should be doing all of this stuff anyway. Illness forces us to revisit the basic habits that make us healthy. When these habits disappear, our buffer is eroded. While I’m sure I caught the cold by sharing a dish of fettuccine with my son, I was also sleeping poorly, eating too much sugar, and dehydrated from a long ride that same day.To kickstart a new habit. I usually try to cut out sugar for a few months leading up to cycling season anyway. I stopped eating the leftover Valentine’s Day treats and cookies when I started coughing, knowing that sugar worsens my symptoms. Reducing inflammation can’t hurt.But now that I’m five days without sugary treats, it would actually be easier to just stay off sugar NOW than to restart the process in a week. It’s not avoiding sugar that’s hard; it’s going through the 3-5 day period of stopping sugary treats that’s hard.The same could be said for rest. For the last 5 days, I’ve gone to bed at 9:30 and slept in until 6:30 a.m. (that’s 90 minutes later than normal). I’ve still taken a nap after lunch. But why not just do this ALL the time now that I’m in the habit?To take fewer meetings. “I’m too sick—go on without me” is a good excuse. But I don’t actually need an excuse; what I needed was to give myself permission to do less stuff. This means not showing up where I’m not needed. It also meant putting off an angry outburst: “I should probably wait until I feel better to address this.” Well, when I’m angry, I’m not feeling great…why not put off a hard staff conversation until I’ve calmed down, taken a walk, and drank a glass of water?To reset my training.One of the hardest things to do as an athlete is take a real break. It’s easy to fall into the trap of pushing through fatigue or chasing marginal gains at the expense of long-term progress. Being sick forces a true deload—no “active recovery,” no sneaky hard sessions. And guess what? A forced reset often leads to a stronger return. It’s the same principle behind structured rest weeks in training: stop fighting it, and you’ll come back better.This is also a big mental reset. While I always like to train, and the last six months have produced massive results for me, after a week of forced rest I can’t WAIT to train. That’s priceless.To reassess what actually matters.When you’re sick, everything gets stripped down to essentials. What actually needs to be done? What meetings can disappear without consequence? Who are the people who actually check in? I noticed that I still managed to do the most important things—like writing this blog post—but the stuff I normally stress over? Didn’t matter as much as I thought. That’s a lesson worth carrying forward.Conclusion:Nobody wants to get sick, but if you’re going to be stuck on the couch for a few days, you might as well get something out of it. The real trick is keeping these lessons in mind after the fever breaks. So I’ll be sticking to early bedtimes, fewer meetings, and better hydration for a while longer. And if I ever forget? Well, another high-five from my son will probably remind me.

Podcast Summary (Catalyst Show – Feb 17, 2025)Episode Title:Why You Should Join the Intramural Open + This Week’s Workouts at CatalystSummary:In this episode, I break down the Intramural Open, why it’s a fun and accessible way to stay engaged with your fitness, and how to prepare for it. The Open is not about competition—it’s about participation, consistency, and community. I share tips from Coach Jess on preparing your body through proper warm-ups, nutrition, recovery, and mental rehearsal to get the most out of the experience.Then, I walk through our weekly programming at Catalyst, including high-intensity interval training (HIIT), strength work, and aerobic sessions. We’ve got everything from rope climbs and front squats to the classic CrossFit workouts Helen and Tabata, plus a bodybuilding-style session on Friday to round things out.The Intramural Open starts next week, so if you’re on the fence, just let a coach know—you’ll be placed on a team, introduced to a captain, and the fun begins!Timestamps:00:00 - Why we created the Intramural Open03:00 - How to prepare (Coach Jess' top tips)06:00 - Weekly programming breakdown (Feb 17–21)09:00 - Final thoughts and how to sign up🚀 Join us for the Intramural Open! Just let a coach know, and we’ll get you set up.

"Today, I want to introduce a simple way to understand the workouts we do every week. We've renamed our training blocks to focus on the benefits you'll get. From now on, we have three blocks: Burn, Build, and Boost."Burn Block:The Burn block is all about improving endurance and burning fat. In this zone, your body works efficiently to fuel itself with fat, which helps with weight loss, recovery, and long-term energy. Plus, it’s great for heart health and longevity. You’ll leave this block feeling energized and ready for more.Build Block:The Build block focuses on developing lean muscle, increasing strength, and protecting your body from injury. You’ll be building the kind of strength that prepares you for real-life tasks—whether that's lifting your kids, carrying groceries, or just feeling strong and capable in your daily routine. Stronger muscles, stronger you.Boost Block:The Boost block is your high-intensity, high-fun training. This is where we push boundaries and improve anaerobic endurance, Vo2Max, and mental resilience. It prepares you for anything life throws at you—emergencies, sprints, or heavy lifts—while boosting your metabolism and confidence. These workouts are tough but rewarding, and you’ll leave feeling like you’ve conquered a challenge."So remember: Burn for endurance, Build for strength, and Boost for performance. Every block has a purpose designed to help you grow, improve, and thrive. Let’s get after it!"

Strength and conditioning science for hockey has never been better than it is right now.Leading the way: NCAA schools increasing their budgets for athletic training.  True, much of this budgeting is toward athletic training for basketball and football (the big moneymakers) but the carryover has been great for hockey.Unfortunately, there's also a lot of BAD information out there for hockey players.  Stability balls, balance boards, and wobbly surfaces are prevalent - not because they work, but because the Strength and Conditioning Coaches for the players are sometimes unfamiliar with the skating motion and stride.  More balance training isn't necessary; after the age of 12, if you can't balance on skates, you're not playing at a high level, and it's too late to develop the balance necessary for NHL play anyway.  With all this good information available, why is the rate of groin pull/strain/injury increasing in hockey every year?  Why are we seeing valuable players sit out, burning up contracts worth up to $8 million/year, with injuries that should be completely preventable?First, consider how the groin works.  The adductor musculature (pictured, right) works to do two things that are of primary concern to a skater.  First, they bring the legs together (adduction.)  That's their primary role, and that's how most people think of them: as little muscles to be stretched and occasionally exercised on the Thigh Machine.  However, their secondary role is crucial for hockey players:  they also stabilize the pelvis when the hamstrings are engaged in rapid hip extension.  During a powerful hockey stride (or a rapid, short stride,) the hamstrings are fully engaged.  The pelvic muscles brace to hold the pelvis in check, so that the foot can push off without the femur popping forward or rotating out of the hip socket.  However, if the muscles of the groin can't bear the full thrust of the hamstrings, then they're at risk of damage. Exercised properly, there's no reason for the groin muscles to ever become the weak cousin to the powerful hamstrings.  There's no reason for a large difference in strength - unless, of course, the hamstrings are being trained without the adductors being engaged at the same time.  When does that occur?  Isolation exercises on machines.Yes, folks, when asked to name exercises for the hamstrings, most coaches would put Hamstrings Curls (prone, seated, or standing) on a machine at the top of their list.  However, during machine-based hamstrings training, the pelvis is stabilized and locked into place by the seat/machine; there's no need for the adductor group to do anything.  They laze around, getting weaker, while the hamstrings strengthen and the deficit between the two groups grows.  It's NOT GOOD ENOUGH to strengthen individual muscles; you have to teach them to work together at a high intensity.Like any relationship, when two groups have less and less in common, they stop working together.  They lose the ability to find common ground; they're dysfunctional. How can you avoid dysfunction of the groin, or better yet, IMPROVE its function to allow MORE hamstrings explosiveness?  Big, compound movements like squats and deadlifts and lunges and stepups.  You need to move weight around at varying speeds to get adductors and hamstrings on the same page.  If they're working together, you're going to be faster, avoid downtime (probably more important now, BEFORE you're a pro) and avoid pain.Get a good trainer, and get in the weight room.  Spend a month machine-free, and watch your strength, speed, and power improve, while your injury risk drops dramatically.

Plyometrics play an important role in the development of any athlete.  They're effective at turning strength into speed, which is critical in every sport.  In a simple linear plan for training an athlete, plyometrics would fall between power generation and speed development.  However, many coaches use them as a substitute for strength training exercises, or as a sport-specific developer of anaerobic capacity, which misses the point. How They Work:  Plyometrics (as defined by a rapid stretch-shortening cycle in muscle fibre) improve speed by increasing Rate of Force Development.  This happens in three ways: by recruiting more muscle fibres with each movement; by recruiting muscle fibres in a more efficient pattern; and by turning each individual fibre on more rapidly.  All three of these are limited by the nervous system, NOT muscular energy systems.  That's absolutely critical to understand, if you're to use plyometric training appropriately.  How They're Meant To Be Used:In very low-rep, high-rest-interval training blocks.  Plyometrics are usually used in blocks of 1,3, or 5 reps.  It's useful to have a knowledgeable trainer close by, because if form degrades, it's best to end the block early than to reinforce bad technique.  Practice makes permanent!Since they're primarily used to improve nervous system recruitment, rest intervals should be determined by the same.  Your muscular metabolism will have the muscles prepared to move again BEFORE the neuromuscular aspect is ready, so force long rest intervals between blocks.Plyometrics also take advantage of stored elastic energy in the muscle, which means a rapid turnover of force and a quick direction change, usually from down to up (with gravity to against gravity.) When To Use Them:If you really want to improve your speed and explosiveness, then plyometrics should follow a phase of solid strength training that includes some heavy movement in all planes.  If you're too young, or injury prevents you from heavy movement, plyometrics can be used effectively after a few weeks of bodyweight strengthening exercises.Do plyometrics first in your workout, ahead of strength exercises, and immediately following skill-based exercises.  A solid warmup is required, so agility work is good beforehand, as long as it's not too intensive.  10 minutes or less is a good guideline.  Be fresh, not tired, or you'll just reinforce bad motor patterns.  How To Use Them Best:Plyometrics, by definition, begin with a rapid shortening of the muscle (a contraction,) followed by an explosive lengthening of the muscle.  For example, dropping from a height, landing on two feet, sinking into a squat position, overcoming your downward momentum, and exploding upward into a jump is a plyometric maneuvre.  Jumping from a static position onto a box is not, since there's no pre-loading of the CNS.A good program would be put together this way:1. Agility/Coordination as a warmup2. Plyometrics - lower body3. Plyometrics - upper body4. Explosive, non-plyometric lifts: speed squats, cleans, jerks, speed deadlifts, speed bench5. Rep work Common Mistakes: many coaches simply do too many repetitions, or don't allow adequate rest for the nervous system to recover.  Remember: the CNS recovers more slowly than the muscle does; increasing speed and power requires a longer rest interval, which has little correlation to heart rate.  If your goals include increasing speed and power, high-rep plyometrics (more than 5) won't work.  Best case, you're not improving; worst-case, you're reinforcing bad habits that will make you slower in the long run.Occasionally, a coach will use a plyometric exercise (eg box jumps) to train anaerobic capacity.  This works because plyometrics require the Valsalva maneuver - closing of the glottis to aid in spinal stability - and therefore a rapidly-increasing heart rate.  That's fine, but increasing stamina and improving speed are two different things, and should be trained differently.  Plyometrics are a very valuable tool, but like everything else, they're not a magic bullet that will improve all aspects of your game by themselves. Our boxes: Pal, Pukey, and Pandora.

Investing In Yourself Last night, I opened an envelope from my financial advisor.  If you've received one of these, you know the next part already.  My loudness almost woke up my kids.   Unlike our anatomy, our savings and investments should improve with time.  I don't know much about that, but I spend a LOT of time with human bodies, and there's one thing that's true of all of us: we're on a downward slope.  Rage, rage as much as you want, but you're not going to be as strong when you're 70 as you are now (unless you're weak now.  Maybe you are.  If so, keep reading anyway.) The investment you're making through exercise and good dietary practices are slowing that decline dramatically, though.  Consider the largest problems faced by our elderly: Type II Diabetes (not only avoidable, but reversible), heart disease (largely avoidable,) and bone/muscle injury due to lack of use or misuse (completely avoidable.)     You've read the headlines: health care is declining faster than the TSX.  Your savings are back at 2003 levels.  Do you REALLY believe that we'll have the same health care system 10 years from now?  How about 20?  What if you injured your back at work TODAY: what kind of advice would you get at the hospital?  A referral to a physiotherapist, or a prescription for OxyContin?  Advice to take time off work, get bed rest, and take drugs?  My point: would the advice help you avoid the problem in the future?   Chances are, you're going to have to work longer than you'd planned.  Maybe 5 extra years.  Are you going to be able to handle 5 more years?  Will you emerge healthy enough to enjoy retirement, or will you be so far into the twilight that you'll have to scrape to finish? Sure, you may live long enough to still have a long retirement.  Or you may live long enough to suffer through long illness.  Maybe you'll be too ill to travel.  Maybe your final years will be spent in hospital.  Maybe, instead of fulfilling your dream of giving birth to triplets at age 72, you'll require your own medical care.   Exercise is cumulative.  One bout is fun, but won't help long-term.  You need to compound the interest yourself.  You need to be investing, every day, time.  You need to be paying ATTENTION.  Time is now the most valuable asset you have: invest it wisely.

Insulin is your internal UPS. When you eat, and your blood glucose level rises above 90 mg/dl, the pancreas kicks out insulin to start moving blood sugar and other nutrients around. Without insulin, you couldn't digest food; you could literally eat all you want, and none of it would reach the muscle cell, and you'd starve to death. Insulin, obviously, is a critical hormone.Unfortunately, insulin is an equal-opportunity dump truck. It doesn't care what gets dumped where; it just looks for a big 'VACANCY' sign and fills accordingly. When blood sugar's rising too fast or too high, the pancreas overreacts a bit. Insulin pours into the bloodstream, pushing blood sugar and amino acids,etc. anywhere possible. Unfortunately, this results in a blood sugar crash, because insulin doesn't know when to stop. So a few hours later, you're tired and hungry again. Long-term, your muscles become resistant to these insulin waves. That's diabetes, friend: the resistance of muscle to insulin. How can you moderate the insulin response? Well, dull the sharp spike in blood glucose with proteins and healthy fats. Your blood sugar level won't rise as quickly, and the pancreas will release insulin in a controlled, orderly fashion. You can also cut back your total intake of carbohydrates (which are just complex or simple sugar molecules.) This all sounds like a bunch of chemistry so far, so let's talk about how insulin levels affect YOU. What's your typical breakfast? Cereal? Well, with enough milk, your blood sugar levels shouldn't rise too quickly. Not bad, but consider the type of cereal you're eating. If it's too sugary or processed, blood sugar levels will still rise too quickly; you'll secrete too much insulin, leaving you sleepy and hungry. Think that only kids' cereals are this way? Here's a good story: Corn Flakes were invented by Dr. John Harvey Kellogg (yep, THAT Kellogg) to reduce sexual desire and cure the 'epidemic' of masturbation by lulling the eater into a lazy, unmotivated state. Graham Crackers were invented by Rev. Sylvester Graham to do the same. They weren't aware of the mechanism, but knew that carbohydrates would lull the eater into sedation. Kellogg, by the way, had a lot of other great ideas, including inflicting genital pain on kids to discourage overactive sexuality later. One of the main reasons that diets don't work (at least, not for long!) is because they usually don't address the hormones behind the storage of fat and the insulin spikes associated with processed food. While most diets now recognize the value of 5-6 small meals per day, few acknowledge the goal behind frequent meals: controlled insulin levels. Instead, they choose to restrict carbohydrates, or proteins, or fat, or total calories. Take Weight Watchers, for instance: if you ate 6 small meals per day, and some of those meals were solely carbohydrate, your blood sugar spikes would make you store carbohydrate as fat. Likewise, on a strict Atkins diet, insulin levels are too low, and the protein isn't effectively used as energy. You CAN use protein for energy (gluconeogenesis,) but it's an inefficient process, especially without insulin to help. Why the obesity epidemic? Why the skyrocketing rates of Type II diabetes? Look at our dinner plates. At least 2/3 is carbohydrate. A pasta dinner is ALL carbohydrate. What chance does your pancreas have to control insulin output? None. Look at the FDA: they're not only responsible for regulating intake of foods, but also selling crops. And which crop gets all the government funding support? Corn, full of fructose and a major insulin overstimulant. Corn is in everything: pop, bread, virtually any food containing fructose...even protein bars. What diet does the government recommend for avoiding heart disease? Low-fat (read: high carbohydrate.) What do doctors recommend for Type II diabetes - a totally reversible condition? Drugs. Not exercise (to raise insulin sensitivity in the muscle) or a balanced diet, but medication. Clearly, no one is going to control insulin for you. It's up to you. This is why most Crossfitters follow the Zone diet (www.zonediet.com) - balanced protein and carbohydrate intake, moderate healthy fat intake. It's both beautiful in its simplicity and challenging enough to hold your attention. No, it's not controversial. It's even kinda boring. But it works. If you don't want to listen to Dr. Sears, or buy his book, try this: eat protein at every meal. Eat denser carbohydrate sources at the same amounts as the lean proteins, or vegetables at double the volume of lean proteins. Eat a bit of fat at every meal. Here's a good starting point: eat a piece of lean chicken breast about the size of your palm. Eat a little pile of rice, about the same size. Eat a few almonds. If you feel sleepy an hour later, cut back on the carbs a bit next time, and try it again. Better yet, trade the rice for about twice the amount of salad. Raise your insulin sensitivity with exercise: intervals,

The week's group programming ahead. But first: RESISTANCE IS FUTILE!Great article from Josh Grenell:https://fitnessfirstreport.beehiiv.com/p/resistance-is-futile

The week's programming ahead. But first: The Cost of Doing Nothing.

The week's programming, AND why Catalyst is probably the gym for you.