Hammer and Chisel Performance Podcast

Episoade

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  Q&A Answered! Fat Loss, Carb Cycling, Reverse Diets, Training, Supps and More 30.07.2026 57min

  Timestamps Below:00:00 Intro00:52 Carb cycling on week 11 of a cut – training is getting harder03:17 Creatine dosing04:49 How many intra-workout carbs should you use?07:34 My Mount Rushmore of training exercises09:30 Do you take HCG? At what dose?10:11 Can a natural lifter eat 900g of carbs on a high day?11:05 Is 1,900 calories too low for a 220 lb person finishing a cut?12:51 How do you reverse diet and know you're at maintenance?14:36 Macro percentages for bulking vs. cutting16:41 Nutrition after surgery (ACL repair)18:52 How should I structure a reverse diet after fat loss?19:56 My disc injury, rehab, and mental recovery22:31 Do you need a coach for a reverse diet?23:26 How would I redesign collegiate strength & conditioning?25:24 Rest days vs. active recovery26:15 Addressing metabolic slowdown during a calorie deficit27:24 Training program or nutrition plan first?28:07 When should athletes use a weight belt?28:56 Do you live in North Carolina?29:02 Will I ever do an endurance event?29:45 Recomp for a competitive powerlifter?31:03 Do women reach maintenance faster after a diet?32:00 Should you add activity calories to BMR?32:54 Nutrition for early morning training33:44 How do you get your girlfriend into the gym?34:42 Thoughts on designer PEDs35:20 Carb cycling for endurance training35:54 Ending a cut, hunger, reverse dieting & refeeds37:20 One thing I wish I knew before starting my business38:44 Best way to learn the science of nutrition40:13 Coming off retatrutide into maintenance40:43 Is 0.8 g/lb of protein enough naturally?41:14 Balancing lifting with speed & agility41:48 Programming lifting and running together43:13 Can you maximize lifting and cardio simultaneously?44:09 Finger flexor training for rock climbing44:31 Training during cutting and reverse dieting for general population45:06 Choosing a coach when transitioning from natural to enhanced46:20 When is moving to enhanced a good idea?47:33 Thoughts on BPC-157 for strength48:16 Transitioning from a cut into maintenance or a bulk48:49 Nutrition recommendations postpartum49:46 First time I witnessed freakish strength50:49 Could I beat Devon Larratt in arm wrestling?51:41 My current carb cycling approach52:08 Could I beat The Undertaker?52:23 Thoughts on intermittent fasting53:46 Balancing physique and performance goals54:36 When am I dropping merch?55:35 Outro
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  Ep. 93: Dr. Michelle Gordon, Is Obesity a Disease? Understanding GLP Drugs 27.07.2026 59min

  Dr. Michelle Gordon is a board-certified obesity medicine physician with a background in general surgery and lifestyle medicine. After spending years as a practicing surgeon, she shifted her focus to treating obesity as a chronic, relapsing disease, helping patients understand the complex physiology behind weight regulation, metabolism, and long-term health. Her work emphasizes evidence-based care, the science of obesity, and the appropriate use of therapies such as GLP-1 medications to improve health outcomes. Obesity is one of the most misunderstood conditions in healthcare. In this episode, I sit down with Dr. Michelle Gordon to separate fact from fiction and explore what obesity really is, when it becomes a disease, and why it's far more complex than simply eating less and moving more.We dive into the biology behind weight regulation, discuss the role of genetics, hormones, and metabolism, and unpack the science surrounding GLP-1 medications—including who they're for, common misconceptions, long-term use, and where they fit into obesity treatment. Whether you're a coach, clinician, athlete, or someone looking to better understand metabolic health, this episode provides an evidence-based look at one of the most important topics in modern medicine
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  Why society treats discipline like its weird 23.07.2026 33min

  This week's nutrition rant...Why do people like me get cast out as "the weird one" for adhering to structured nutrition and passing on alcohol? The frustrating backlash we face from society when we have a fitness based lifestyle.
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  Ep. 92: Joe Pedulla, How to train for SPEED 21.07.2026 1h 48min

  Joe Pedulla is a strength and conditioning coach specializing in sprint development, return-to-play, and athletic performance. He has worked with athletes across multiple levels of sport and is known for his practical, evidence-based approach to integrating weight room training with on-field speed development.How do you actually get faster? In this episode, I sit down with speed coach Joe Pedulla to break down how to effectively program both the weight room and field work for speed development. We discuss sprint mechanics, exercise selection, weekly programming, balancing lifting with sprint sessions, common mistakes coaches make, and how to build athletes who are faster, more explosive, and more resilient. Whether you're a strength coach, sport coach, or athlete, this episode is packed with actionable takeaways you can immediately apply to your training.
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  Tips for handling your diet while traveling 16.07.2026 38min

  In this week's nutrition rant I cover some tips and perspective on how to handle your diet when traveling in various situations
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  Ep. 91: Drew Donaldson, Peptides and Biohacking 14.07.2026 2h 5min

  Drew Donaldson is the founder of DDT Method Training and a coach known for his evidence-based approach to performance, body composition, and health optimization. Through his coaching, podcast, and educational content, Drew helps athletes and everyday individuals bridge the gap between training, nutrition, recovery, peptides, and biohacking to maximize both performance and longevity.   In this episode, I sit down with Drew for a deep dive into the world of peptides, biohacking, and human performance.We discuss practical strategies for improving cognitive function, reducing brain fog, enhancing recovery, and optimizing overall health. We also break down several of the most popular performance and fat loss peptides, covering how they work, who may benefit from them, and the common misconceptions surrounding their use.
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  Stop assigning moral value to foods...do this instead 09.07.2026 21min

  Weekly nutrition rant. Many people build their diets by over analyzing singular foods based on foods they believe to be "good" or "bad"..."healthy" or "unhealthy"...this is a fallacy. Here is a better way to evaluate and build your ideal diet
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  Ep. 90: Olivia Oneid, Navigating Hunger and Food Relationships 07.07.2026 1h 25min

  IFBB Pro Olivia Oneid is a professional bodybuilder, nutrition coach, and educator known for her evidence-based approach to physique development, sustainable nutrition, and helping athletes build healthier relationships with food. Through her coaching and content, Olivia has become a trusted voice on topics like flexible dieting, body image, contest prep, and long-term success in fitness.In this episode, Olivia joins me for a deep dive into the psychology of nutrition and the habits that actually move the needle. We discuss tracking food effectively, the role of journaling, developing a healthier body image, improving your relationship with food, and practical strategies for navigating hunger and constant food noise while pursuing physique and performance goals.
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  Q&A Answered with Will Ratelle: Training/Nutrition 02.07.2026 1h 37min

  You sent your questions in to IG...Will Ratelle and I go in depth answering them here. Time stamps below!00:00 Intro03:17 Nicotine pouches – how much do you use?06:00 Best Assault Bike interval protocol (4x4 and alternatives)07:33 Which strongman movements transfer best to rugby?09:32 How would you train military, police, and firefighters?12:36 Best isometrics and eccentrics for strength & athleticism17:10 Best way to build strength and muscle without sacrificing either19:12 When should you lower calories during a fat loss phase?20:27 How to break through an overhead press plateau21:59 If you only have 1–2 strength & conditioning sessions per week, what should you prioritize?23:12 How to eat more during a bulk (7,000+ calories)26:57 Most overrated vs underrated exercises30:58 Can front squats replace back squats for swimmers?31:31 How to evaluate a strength plateau34:08 What would you do differently starting your online business?36:23 Best exercises for golfer's elbow38:05 Pre-workout carb timing38:35 Transitioning into strength & conditioning from a corporate career40:24 Thoughts on mobility and static stretching43:40 Ideal weekly bodyweight change for bulking and cutting44:50 Are Zercher holds worthwhile for upper back thickness?45:30 Can you run a 6-day program over 8–9 days?46:10 Can heavy hyperextensions replace deadlifts?47:27 What's something you've changed your mind on in the last 5 years?50:56 How to modify training around a fresh tattoo54:25 Do isometric holds potentiate explosive movements?54:46 How should recovery change when starting a new training cycle?57:21 Is cardio after lifting okay?50:56 How to modify training around a fresh tattoo54:25 Do isometric holds potentiate explosive movements?54:46 How should recovery change when starting a new training cycle?57:21 Is cardio after lifting okay?58:15 Thoughts on Retatrutide (GLP-1s) for fat loss01:00:28 Is 0.2 g of fat per pound too low for naturals?01:01:23 How to break through a fat loss plateau01:02:32 Best carb sources if rice and potatoes cause bloating01:03:44 Should you do cardio on a refeed day?01:04:17 Is jogging 20–25 miles per week a good fat-loss strategy?01:05:49 Should muscle strength ever outpace tendon strength?01:06:55 Why change rep ranges weekly instead of using double progression?01:08:47 Should you work in a commercial gym before starting your own coaching business?01:10:11 Will Ratelle x Jon Heck training program announcement01:11:08 Accessory exercises that never leave your program01:15:08 Maximum calorie deficit for a 40% body fat powerlifter01:15:54 Deadlift going backwards week to week—what should I do?01:16:12 Best advice for aspiring online coaches01:17:59 Most overrated mainstream lifting program01:19:42 Cronometer: Prioritize macros or calories?01:20:16 Testosterone cypionate: once weekly or more frequent injections?01:20:43 How to lift heavy every day01:21:28 How to set calories for fat loss01:22:09 Podcast suggestion: Dr. Emily Dow01:22:50 When programming phases, prioritize movement patterns or specific lifts?01:23:33 Fitness beliefs the evidence supports less than people think01:24:59 Best lifts for durability in endurance runners01:25:33 Most common mistakes intermediates make01:26:28 Best exercises to improve a poor front rack01:28:02 Nutrition recommendations for men vs. women01:28:57 Anatomy & biomechanics vs. sport-specific education for strength coaches01:30:32 Best body hair trimmer01:31:47 Are CrossFit athletes actually natural?01:33:28 What habit do you wish you'd developed while playing college football?01:35:36 Outro
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  Ep. 89: Dr. Katie Dabrowski, Rehab should look like training! 30.06.2026 1h 20min

  In this episode, I sit down with Dr. Katie Dabrowski, sports physical therapist and performance expert, to discuss why rehab shouldn't look like traditional rehab—it should look like training.We dive into injury prevention, returning to sport, strength training after injury, common rehab mistakes, pain myths, and how athletes and lifters can bridge the gap between physical therapy and peak performance.Whether you're dealing with an injury, coaching athletes, or simply want to train smarter, this episode is packed with practical insights you can apply immediately.
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  TRT 101: What you need to know. Myths debunked 25.06.2026 36min

  In this week's nutrition rant...I wanted to cover a topic unrelated to nutrition that people ask me about all the time...Testosterone Replacement Therapy. Who should consider it? How does it work? What are the REAL risks and side effects? Is it dangerous? How to use it effectively. Lets dive in
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  Ep. 88: I Left Football to Launch My Own Business (How and Why) 23.06.2026 1h 4min

  Solo episode of the Hammer and Chisel Performance Podcast! In this episode I discuss my transition from 9 years working in NFL and college football strength and conditioning to launching my own coaching business and starting my journey as a solo business owner and entrepreneur. I discuss the pros and cons of both sides, why I decided to leave, how i set myself up for success, what the lifestyle looks like now, my advice for those considering going into business for themselves, leveraging social media, the money and more.
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  The keys to building muscle (and what's holding you back) 18.06.2026 33min

  In this week's nutrition rant I dive into my philosophies around building muscle, and what I see many people doing wrong! I talk about both the training and nutrition sides of this. Enjoy and let's get big.
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  Ep. 87: Tom Hibbert, How to Train for Strongman 16.06.2026 1h 17min

  Tom Hibbert is a world-class strongman coach, educator, and founder of Winning Strength. Known for his evidence-based approach to strength development, Tom has coached athletes from beginners to elite-level competitors across strongman, powerlifting, and strength sports. Through his coaching, content, and programming, he helps athletes maximize performance by blending practical experience with sports science, making him one of the most respected voices in modern strongman training.
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  How to transform a physique over time 11.06.2026 27min

  Weekly nutrition rant! I dive into how I break the year up into a planned series of structured phases to drive physique improvement over time...step one of this process is get lean!
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  Ep. 86: Dr. Emily Dow, Performance Dietitian 09.06.2026 1h 34min

  Dr. Emily Dow is a performance dietitian specializing in sports nutrition, body composition, and evidence-based strategies to help athletes and active individuals optimize performance, recovery, and long-term health. Through her work with competitive athletes and fitness enthusiasts, she focuses on practical nutrition approaches that improve training outcomes without unnecessary restriction or fad dieting.
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  Monthly Q&A! All things diet, training and more 04.06.2026 1h 38min

  Monthly Q&A Answered from questions sent in to my Instagram! Time Stamps below0:00 Intro1:22 Mobility, soft tissue work & loaded stretching4:34 Full-body split structure6:48 Best workout splits8:27 Training biceps without “training biceps”9:09 Backloading carbs at night10:27 Beginner strongman training12:02 Starting strongman from scratch12:14 Strongman vs bodybuilding for motivation13:14 Transitioning from powerlifting to strongman13:58 Strongman competitors/coaches to learn from14:47 New dad going through a breakup while maintaining progress16:16 Real food vs protein bars and shakes17:42 Starting a cut with too deep of a deficit18:26 Adding quality mass without sacrificing speed20:00 When to increase calories during a gain phase21:41 How to decide whether to cut or bulk23:20 Tracking calories/protein vs all macros24:10 Training day vs non-training day macros26:31 Weekly surplus vs high-day surplus for bulking26:47 How long cut, maintenance, and bulk phases should last28:58 Recomping in-season while a bit too fat30:06 Building muscle and losing fat at the same time31:26 High carbs/protein during recomp with low calories32:27 Loose skin after weight loss33:07 Reverse dieting after a long cut33:57 How fast to add carbs in a reverse diet35:00 Cheat meals/refeeds while reverse dieting37:21 Building metabolism without gaining excess fat37:52 Switching from keto to a carb-based diet38:42 Pre-workout carb amount and simple sugars40:06 Coconut water powder vs regular coconut water intra-workout41:02 Candy/sugar as pre-workout carbs42:05 Best carbohydrate sources43:20 Jasmine rice as a carb source43:29 Where to remove carbs during carb cycling43:50 Swimmer trying to get jacked44:38 Body composition vs performance for explosive athletes45:20 Sport-specific diet adjustments45:48 Electrolytes when introducing growth hormone46:17 Long-term low-dose Cialis for bodybuilders46:49 CoQ10 for endurance athletes47:19 Biggest supplement timing mistakes48:28 Supplements to preserve/build muscle during fat loss49:12 How often clients should get bloodwork50:16 Personal daily caffeine intake51:30 Why fiber is higher on non-training days53:14 Tips for improving gut health55:14 Why dairy has been a positive change56:49 Avoiding digestive issues in a surplus1:00:22 Almond butter vs peanut butter1:01:29 Is a nutrition coach worth it if money is tight?1:03:26 What to look for in a good nutrition coach1:06:28 Biggest client pet peeve1:09:34 Could you collaborate with Tom Brady?1:09:51 Getting someone off the carnivore diet1:12:15 Binge eating after dieting1:14:15 Monitoring fasting glucose and HbA1c with high carbs1:15:37 Plyos/jump training during a bodybuilding phase1:17:04 Eating 50+ grams of protein in one meal1:18:43 Caffeine-free pre-workout for PM training1:19:45 How long to maintain after a cut before growing1:20:28 Fats in the post-workout meal1:22:12 Getting up to 40 calories/kg at lean body composition1:24:24 Carb cycling high days before morning workouts1:26:05 Pec not firing after scapular injury1:27:16 Recovery after heavy sessions and current training split1:29:23 Best advice for a new dad with low sleep and two jobs1:31:17 General strength vs specialization for intermediate lifters1:32:21 Custom meal plans for specific goals1:32:43 Rucking vs running for fat loss1:33:56 Sodium during exercise and potassium post-workout1:34:30 Best nutrition books1:35:50 How to avoid binge eating1:36:48 Nutrition before 4:30 a.m. training1:38:23 Outro
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  Ep. 85: Luka Hocevar, The ART of Coaching 02.06.2026 1h 54min

  Luka Hocevar is a performance coach, gym owner, entrepreneur, and educator known for blending strength training, conditioning, nutrition, and mindset coaching into a holistic approach to human performance. He is the founder of Vigor Ground Fitness & Performance and has worked with everyone from general population clients to elite athletes, helping coaches and athletes optimize both performance and long-term health
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  Why you are not losing body fat 28.05.2026 26min

  In this weeks nutrition rant I dive into the reasons people often hit a stall with fat loss, or may not even be ready to start a fat loss diet, YET. And how to remedy this
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  Ep. 84: John Haack, How the best powerlifter in the world trains 26.05.2026 1h 17min

  John Haack is widely regarded as one of the greatest pound-for-pound powerlifters of all time. Known for his elite strength across multiple weight classes, Haack has set numerous world records and built a reputation for combining raw power with technical precision. From dominant performances on the platform to his influence on modern strength training, John continues to push the standard for what’s possible in powerlifting