Is Starvation Mode Real? What Really Happens When You Eat Less

Summary:

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 Health

Episode 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 enjoyable

Whether 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 You

Episode 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 Works

Episode 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 Uses

Episode 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 Training

Episode 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 story

If 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.