Digital Barbell Podcast

483 - We Ranked 5 Common Health & Fitness Tips 04.06.2026 42min

8-WEEK SUMMER STRENGTH CHALLENGE BEGINS 6/15/26! ONLY 10 SPOTS AVAILABLE! - www.digitalbarbell.com/summerstrength - Join now!There's no shortage of health and fitness advice. Some of it is great, and some is garbage. In today's episode, we pulled out 5 common pieces of advice you've no doubt heard, and gave you our opinion on each. Join the Summer Step Challenge - Email - Jonathan@digitalbarbell.com to join00:00 Intro00:50 Summer Step Challenge03:15 - Summer Strength Challenge10:00 - Doing Something Is Better Than Nothing14:33 - You have to track your calories to be in a deficit23:55 - You should eat .7-1g of protein per day30:50 - To keep your metabolism up you need to eat a bunch of small emails35:45 - As you get older, start to take it easy

482 - 6 Goals To Make The Rest of 2026 Success 28.05.2026 33min

2026 is nearly half over. Whether you fell off track or you're looking for new goals to make the most of the second half of 2026 a success, we have you covered in this episode. Resources mentioned in this episode:Our free grocery and meal prep guide: www.digitalbarbell.com/groceryguideEmail us for the podcast notes: jonathan@digitalbarbell.comOur free 4-week pull-up program: www.digitalbarbell.com/pullupApply to work with us 1 on 1: https://www.digitalbarbell.com/contact usFollow us on YouTube: www.youtube.com/digitalbarbell.Check out the products we use and recommend: www.amazon.com/shop/digitalbarbell

481 - 3 Keys To Success in Fitness (and Life) 14.05.2026 20min

Try a FREE week of strength workouts on us! www.digitalbarbell.com/freestrengthWork 1:1 with us: https://www.digitalbarbell.com/contact-usGetting in shape, and being successful in anything in life comes down to 3 main factors:1: Spending time on preparation and planning2: Adapting to overcome the setbacks that come up3: Understanding that the work you do in the gym is to enhance your life

480 - How Meal Timing Affects Fat Loss & Performance 07.05.2026 36min

How Many Calories, Carbs, and Protein Should You Eat? - Download our free tool and find out, based on your goals! https://www.digitalbarbell.com/calorieandmacronutrientcalculatorWork with us: https://www.digitalbarbell.com/contact-usIn this episode of the Digital Barbell Podcast, we’re breaking down one of the most misunderstood topics in fitness and nutrition: meal timing.Does eating late at night actually make you gain fat?Do carbs before a workout help performance?Should you avoid insulin spikes?And does training fasted really burn more fat?We cover:• Why total calorie intake matters more than meal timing for fat loss• The “savings account” analogy for understanding body fat• Why nighttime eating gets people in trouble (and it’s probably not what you think)• The truth about insulin and fat storage• How meal timing CAN improve workout performance• The 3 main energy systems your body uses during exercise:ATP-CP systemGlycolytic systemOxidative system• Why carbs before training can help your workouts• How protein timing supports muscle growth and recovery• The difference between “burning fat” and actually losing body fatWe also touch on:• Where you should look when you squat• How to properly brace during liftsIf you’ve ever wondered whether you should stop eating after 7pm, train fasted, or slam carbs before a workout… this episode clears it all up in plain English.🎧 Listen now and learn how to structure your nutrition for better performance, recovery, and body composition without overcomplicating things.

479 - Do These Simple Things If You Want To Get In Shape 30.04.2026 40min

**Save Big On Digital Barbell Training** - Start on 5/4/26 and take advantage of a discount on all 3 levels of our program. Offer ends soon, so check out the details today! https://www.digitalbarbell.com/dgtl-storeYou don't have time to waste on nonsense that doesn't matter. The truth is, getting in shape comes from being consistent with only a few basic things. In today's podcast, we're sharing those things so you can make the most of your valuable time and money.

478 - Should You Lower Intensity With Age? Why You Get Tendititis, & How To Heal It 16.04.2026 28min

*FREE Week of Strength Training* - https://www.digitalbarbell.com/freestrengthApply to work with us: https://www.digitalbarbell.com/contact-usWorkout program options: https://www.digitalbarbell.com/optionsOur Amazon Shop: https://www.amazon.com/shop/digitalbarbell

477 - 7 Non-Negotiables To Look Like You Lift 09.04.2026 31min

You're putting time in at the gym or group classes, but is it actually paying off? For most, the answer is no. In today's podcast, we're giving you the 3 training, and 4 nutrition non-negotiables you must abide by if you want to look like you work out. Resources we talked about in this episode:Calorie and Macronutrient Calculator: https://www.digitalbarbell.com/calorieandmacronutrientcalculatorClient Results: https://www.digitalbarbell.com/client-testimonialsWhat Hard Sets look like: https://youtu.be/mNWh5oWMa3sWhat to look for in a protein powder: https://www.digitalbarbell.com/campaigns/view-campaign/3sttpSZJcizxTpdcjUkCDQbdPZ-8xiVXhPO7jM8WrSWBEDHezyxyVSNUJLslNKFrLE7MSACYiS6MOT-HycID8g6UphKJRXslApply to work with Jonathan & Blakley: https://www.digitalbarbell.com/contact-us

476 - She Achieved Nutrition Freedom - Here's How 01.04.2026 34min

Do you want to stop "dieting" forever? You can!In today's episode, we're sitting down with Leni, one of our 1:1 nutrition coaching clients. She came to us wanting to solidify her habits, lean out a little, and learn to eat to fuel her busy life as a mom. Apply to work with us 1:1 - https://www.digitalbarbell.com/contact-us

475 - 5 Things Successful Dieters Do (That Most People Don’t) 26.03.2026 34min

Spring Reset Begins 3/30 - Free Month of 1:1 Support: https://www.digitalbarbell.com/spring-resetMost people can lose weight. Keeping it off is where things fall apart.You’ve probably experienced it yourself—lose 10, 20, even 30 pounds… and somehow end up right back where you started a few months later.It's not a motivation problem.It’s not a willpower problem.It’s a strategy and support problem.In this episode, we break down what actually separates people who keep the weight off from those who keep starting over—using insights from the National Weight Control Registry (10,000+ people who have lost an average of 66 lbs and kept it off for 5+ years), along with what we see every day coaching busy adults.We cover:Why exercise matters more after weight loss than during itHow simplifying your meals makes consistency easierThe role of tracking (and why it’s not obsessive)The biggest mistake people make after slipping upWhy your identity matters more than your meal planIf you feel like you’re doing a lot of things right but not seeing lasting results, this will help you pinpoint what’s missing.And if you’re tired of starting over every Monday, this will show you what actually works long-term.If you want help applying this in a way that fits your real life (not a perfect one), apply for coaching below.www.digitalbarbell.com/contact-us

474 - How to Eat Healthy Without Overthinking It (Simple System That Works) 19.03.2026 34min

FREE Healthy Shopping List: https://www.digitalbarbell.com/groceryguideIf you’ve ever stood in the grocery store thinking, “I should eat healthier”… but had no real plan, this episode is for you.In this episode, we break down a simple system to help you grocery shop, plan meals, and eat healthier—without tracking everything, following a strict diet, or overcomplicating the process.This is the same approach we use with our coaching clients to help them stay consistent, even when life gets busy.Here’s what we cover:How to build a simple, realistic grocery listThe 6 food categories to base your meals aroundHow to portion your meals without tracking apps3 easy ways to build meals (no recipes needed)A practical meal prep strategy you’ll actually stick toSimple habits that make healthy eating easierWhy most people struggle with consistency (and how to fix it)You don’t need a perfect diet. You need a system you can repeat.Download the free Grocery & Meal Prep Guide:https://www.digitalbarbell.com/groceryguideApply for coaching:https://www.digitalbarbell.com/contact-usFollow us for more tips:Instagram: https://www.instagram.com/digitalbarbell/

473 - Is This Even Working? - 5 Ways To Know If Your Workouts Are Working 11.03.2026 31min

FREE NUTRITION COACHING - Join The "Spring Reset" and have results by summer - Details here: https://www.digitalbarbell.com/spring-resetHere are 5 ways to know for sure if your workout program is working:1. Your Strength Is Gradually Increasing2. Your Technique Is Improving3. Your Capacity Improves4. Your Body Feels Better5. Your Clothes Start Fitting DifferentlyGrab a free week of our Strength Program "Strength Made Simple" www.digitalbarbell.com/freestrength

472 - How To Choose The Right Weights Every Time 05.03.2026 41min

🌼 SPRING NUTRITION RESET SPECIAL 🌼 - Get 3 months of expert 1:1 nutrition coaching for the price of 2! That's a $250 savings! Go into the summer with the results you want, instead of another year of wishing things were different. Limited to 10 clients. Program starts 3/30. Email digitalbarbell@gmail.com with the subject "Spring Reset" to claim your spot. In this episode, we’re breaking down how to choose the right weights for your workouts.Most people follow a program but guess on load selection. That guesswork is often the difference between maintaining and actually progressing.You’ll learn:How to use RPE to measure effortWhat the last 2–3 reps of a set should feel likeHow to adjust weight mid-workout instead of waiting until next weekThe difference between training for muscle, strength, and general fitnessWhen to push load and when to hold backWe’ll also cover common mistakes—like consistently leaving too many reps in the tank or jumping weight too aggressively—and how to correct them.If you want clearer standards for how hard to train and how to progress over time, this episode lays out a simple framework you can apply immediately.Apply to work with Jonathan & Blakley - https://www.digitalbarbell.com/contact-us

471 - How To Eat 125g of Protein & 5 Reasons You Don't Look Like You Work Out 26.02.2026 32min

FREE STRENGTH TRAINING FOR BEGINNERS 💪🏼 https://www.digitalbarbell.com/freestrengthYou know you need to eat more protein for your health and body composition goals, but how?!?! Here are 3 practical ways to eat ~125g of protein per day, including options for fast food, and no meat!Also, are you working out but not really looking like it? It's frustrating, but completely fixable. In this episode, we give you 5 reasons you're working out, but don't look like, and what to do instead. Get all 10 reasons here:https://www.digitalbarbell.com/looklikeyouliftOur calorie and protein guide: https://www.digitalbarbell.com/calorieandmacronutrientcalculatorWork with us 1:1 - https://www.digitalbarbell.com/contact-us

470 - We Bought A Gym! - Glute Gains & Our Fav Cable Exercises 19.02.2026 36min

Free Beginner Strength Workout! - Try a free week of our 8-week program "Strength Made Simple" - https://www.digitalbarbell.com/freestrengthIn today's episode we update you on our new digs, our thoughts on Olympic Level Glutes, and our favorite cable exercises.

469 - Do You Really Need That Much Protein? Coaches Q&A 12.02.2026 28min

FREE STRENGTH WORKOUTS! - Grab a sample week of our Beginner Strength Program "Strength Made Simple" - https://www.digitalbarbell.com/freestrength100 grams? 150 grams? How much protein do you really need? It depends!Thinking about working out at home? Here's what we recomemend buying, and how much it'll cost!Free calorie and protein calculator: https://www.digitalbarbell.com/calorieandmacronutrientcalculatorOur Amazon store: www.amazon.com/shop/digitalbarbellWork 1:1 with Blakley and Jonathan - https://www.digitalbarbell.com/contact-usEmail us: jonathan@digitalbarbell.com - blakley@digitalbarbell.com

468 - Why "Taking It Easy" Doesn't Work For Injuries 05.02.2026 1h 6min

**FREE STRENGTH WORKOUTS!** https://www.digitalbarbell.com/freestrengthWork 1:1 with Jonathan & Blakley - www.digitalbarbell.com/contact-usMost people think gym injuries happen because they’re training too hard.According to Will Morris, that’s usually backwards.In this episode, I sit down with Will Morris (DPT, SSC) to talk about what he’s actually seen in clinical practice, in the Army, and under the bar.We break down:The 3 most common types of injuries he sees from training (and daily life)Why many gym injuries come from under-training, not overtrainingHow inconsistent training creates fragile tissuesThe mistake people make when they try to “play it safe”Why pain avoidance often makes things worse long termThe mindset required to train for decades, not just a few good monthsWill brings a rare perspective—combining physical therapy, strength coaching, and military experience—to explain why strong people tend to be more resilient, not more broken.If you’ve ever felt stuck in a loop of:“Train → tweak something → back off → lose progress → repeat”This conversation will help you rethink how injuries actually happen—and how to train in a way that keeps you moving forward.Listen if you care about getting stronger, staying healthy, and training for the long game.Subscribe for more conversations on strength, health, and sustainable trainingLeave a comment with your biggest takeaways.

467 - 5 Things No One Told us About Getting In Shape In Your 30's & 40's 29.01.2026 39min

FREE WEEK OF WORKOUTS! - https://www.digitalbarbell.com/freestrengthGetting fit in your 30s and 40s shouldn’t feel this confusing… but for a lot of people, it does.In this episode, we break down 5 things nobody told us about getting fit in your 30s & 40s—the lessons we learned the hard way after years of training, coaching, and watching motivated people stall out despite “doing all the right things.”This isn’t about extreme workouts or perfect diets.It’s about understanding what actually matters now—and how to train, eat, and live in a way that works with your current life.In this episode, we cover:1️⃣ Maintenance is a mythWhy “just maintaining” your fitness usually leads to backsliding—and how small changes like tempo, range of motion, rest periods, drop sets, and micro-loading keep progress moving forward without wrecking you. 2️⃣ Why muscle matters more as you ageCardio is important, but muscle is harder to gain later in life. We talk about how strength training fights metabolic decline, improves insulin sensitivity, supports joint health, prevents injury, and protects long-term independence.3️⃣ Nutrition matters more now (not less)Your metabolism didn’t suddenly break—but your lifestyle probably changed. We explain why you have less margin for error in your 30s and 40s, how small calorie mismatches add up fast, and why prioritizing real food makes everything easier.4️⃣ Sleep is your superpowerSleep affects hunger, mood, cognition, and workout performance more than most people realize. We break down why being sleep-deprived can lead to eating 300–400 extra calories per day—and what to control if your schedule isn’t perfect.5️⃣ Have a plan, or be left behindIf you don’t have a plan for your health, you’ll slowly lose it. We compare fitness to financial planning and explain why an evidence-based, practical plan creates freedom—not restriction.If you’re in your 30s or 40s and feel like staying fit takes more effort than it used to, this episode will help you understand why—and what to do about it.👉 Subscribe for practical strength training, nutrition, and real-life fitness advice👉 Learn more about our coaching at Digital Barbell https://www.digitalbarbell.com/contact-us

466 - Are HIIT Workouts as Effective as Strength Training? Hidden Dangers of Weight Loss Drugs 22.01.2026 35min

Men's Strength Program Begins 1/26/26 - Email Jonathan For Details - jonathan@digitalbarbell.com Get a Free Week of our 8-Week Strength Program - Strength Made Simple - https://www.digitalbarbell.com/freestrengthApply to work 1:1 with us: https://www.digitalbarbell.com/contact-us

465 - Is the New Food Pyramid Better or Worse? Coaches Q&A 15.01.2026 40min

You're working out, but you don't look like it. Here are the 10 reasons why, and what to do instead: https://www.digitalbarbell.com/looklikeyouliftAre you actually training hard enough?You’re showing up, lifting weights, and trying to “do the right things”… but progress feels slow, inconsistent, or confusing.In this episode, we answer some of the most common (and most misunderstood) questions about strength training, effort, and body composition—especially for people who are already working out but aren’t getting the results they expect.In this episode, we cover:How to tell if you’re training hard enoughWhy most productive sets happen 1–3 reps from failureHow to choose weights that actually drive progressWhy soreness isn’t a reliable indicator of a good workoutThe simplest feedback loop you have: strength progression. Is lifting 2–3 days per week really enough?Why consistency + progression matter more than frequencyHow 2–3 focused sessions can outperform 5 rushed or random workoutsWhen more days help—and when they just add fatigueHow to choose a schedule you can repeat for months, not weeksWhy you’re getting stronger but don’t see physical changesThe difference between neurological strength gains and muscle growthHow weekly volume impacts hypertrophy (and why “once a week” isn’t enough)The role calories play in building muscle—and why a small surplus worksWhy fat loss only seems to happen when you’re ‘on a diet’How diets create results by changing behavior, not magic rulesWhy weight returns when the rules disappearThe real goal: shrinking the gap between diet behavior and real lifeWhy the scale goes up when you start liftingMuscle glycogen, inflammation, and short-term weight gainAppetite changes and the “I earned this” trapBody weight vs body composition—and which one actually mattersIf you’re putting in the effort but feel stuck, frustrated, or second-guessing your approach, this episode will help you connect the dots—and simplify what actually drives results.👉 Want structure, clarity, and a plan that works in real life?Check out our coaching and training programs at Digital Barbellhttps://www.digitalbarbell.com/optionsEmail us: jonathan@digitalbarbell.com blakley@digitalbarbell.com

464 - The ABCs of Strength Training (Why Most People Overcomplicate It) 08.01.2026 25min

Beginner Strength Program Begins 1/12/26! - Want to get stronger without getting hurt or bored to tears? Our 8-Week Program guarantees results! Join today! - https://www.digitalbarbell.com/strengthmadesimpleMost people don’t struggle with strength training because they’re lazy.They struggle because they’re doing way more than they need to.Too many exercises.Too much variety.Too much “hardcore” stuff that looks impressive… and delivers very little.In this episode, we break strength training down into three simple principles that actually work — and explain why simplicity isn’t a limitation, it’s a feature.The ABCs of Strength Training:A — Adherence - The most underrated variable in fitness.One great workout doesn’t build strength. One great week doesn’t either. Consistency over time does.If your program leaves you wrecked, sore, and dreading the next workout, it’s not sustainable — and eventually, you quit. If you can’t stick to it, nothing else matters.B — BasicsThe “boring” lifts that build real strength.Squats - Deadlifts - Presses - Rows - Chin-ups - Pull-upsYou don’t need 30 exercises..You need to get better at the ones that recruit the most muscle and demand real effort.Don’t confuse soreness with progress. And don’t avoid effective exercises just because they aren’t flashy.C — Continue to AddThis is where results come from. Strength improves when you gradually increase the challenge over time — not when you do random workouts and hope for the best.That can mean: Adding weight - Adding reps - Adding sets (strategically) - Better control and cleaner reps - More range of motion - Less rest with the same work. - But none of that works if you don’t track what you’re doing.The big takeaway:Strength training meets you where you are.It’s not about lifting insane weight or training like a lunatic.It’s about:✔ Doing a program you enjoy✔ Showing up consistently✔ Training the right movements✔ Pushing yourself appropriately✔ And adding a little more over timeSimple. Effective. Sustainable.