The 23 Hours Podcast

This week we uncover 10 questions that John C. Maxwell asks himself daily as a leader. After a brief conversation with Mr. Maxwell last week in the Atlanta airport, I was fired up to share these questions with the listeners of the 23 Hours Podcast. Leadership is a conversation of influence, and today we uncover how you can ensure you are stewarding that influence effectively.

Hemp Health LLC founder and owner Seth Hooley joins the show this week to talk about the health benefits of CBD. Seth creates CBD products and grows and harvests hemp seed, so you will get an in-depth look at the hemp industry by listening to today's show! Seth not only dives into the history and health benefits of CBD supplementation, but he also uncovers how his company grows and harvests hemp to impact lives. All listeners can go to https://www.hemphealth.shop/ and use discount code 23hours to get 10% off their order of Seth's very own natural CBD products.

Hard workouts are great for physical gains, but few people realize how these workouts provide a space to healthily manage negative emotions and gain an advantage in the other 23 Hours of their day. Listen to this week's episode to find out why your fitness journey is not only helping you become the best physical version of yourself but it's grooming your mindset for the other 23 Hours of your day! This episode will uncover the perspective that will help you be more consistent in your training and ultimately optimize your long-term health and physique journey.

Over the past half-decade, I have met with hundreds of people trying to optimize their fitness & nutrition protocols to achieve their dream physiques. In this episode, I reveal what hundreds of people falsely believe to be the best route to take and share with you how eating more, not less, will increase the results you get from your workouts. For those of you who are frustrated by the lack of changes you see in your physique, this episode is one that you can't miss. Eating less and moving more has been the main strategy people have used to burn stubborn body fat, and I am here to tell you that is most likely the worst strategy you can follow to achieve the physique you desire. Tune in to this episode to determine whether or not eating more to burn more fat is right for you!

Caution: This episode might be too simple for you to believe it to be true! How can you build muscle and burn fat simultaneously? Is that the best focus for you to have right now on your training journey? Listen to this week's episode to find the HONEST answers you have been searching for on improving your physique.

This week's episode explores applicable ways that you can start building belief in your ability to do anything. Based on the think, be, do, have philosophy of human accomplishment, you will discover simple ways to elevate your thinking and activity levels towards greater results. There is no topic that can be described in a multitude of different ways, so tune in to hear a unique framework you can start applying today.

Once a habit really becomes a habit, redundancy and boredom sets in. This can cause you to lose the desire to do certain activities even if you know these activities are essential on your path to greatness. In this week's episode, don't fret; we pull back the psychological curtain on boredom, motivation, and sustainable action. It's normal to sense redundancy, and in this episode, you will find out why.

This episode is one of my favorite recordings so far on this show! Consistency is something that we all know breeds success, but being consistent is one of the most challenging things to do when it comes to working out. Have you ever been too sore, felt too beat up, or struggled with so much fatigued that it's been hard to go to the gym? This episode dives into the scientific principles on how the body responds to exercise so you can apply them to your workout routine to be more consistent.

How do you view failure? Is it really a bad thing? Can a simple shift in our perspective change the impact failure has on us? This week's episode dives into a simple framework for achievement and sheds light on how failure is necessary regardless of what you are pursuing. If it's in your career or business, failure is necessary. If it's in your physique or fitness journey, failure is necessary. If it's within your relationships, failure is necessary! So listen to this week's show to change your mindset on failure and grow into the person you were designed to be. DISCLAIMER: Your perspective of failure dictates whether or not it enhances your ability to achieve greatness OR destroys your chances. Listen to find out why!

In today's information age, we have access to more data, opportunities, and things to do than ever before. The question is, how can we get clarity on what matters most when we are bombarded with information and overloaded with opportunity? That is exactly what we discuss in today's episode; specifically keeping a narrow focus, apply the Pareto Principle to your life, implementing selective discipline where it matters most, and counterbalancing your life like an all-star professional. Thank you for listening to today's show, please share this episode with a few friends or co-workers who you think it can help!

As we age, it seems like time is gathering steam. We can almost feel as though the days are starting to mold together if we don't become more conscious of what we are doing with our precious time. Being more mindful of what you are doing with your time is one of the main reasons journaling and reflecting can enhance your life. In today's episode, learn more about a weekly practice you can employ to start experiencing more fulfillment and progress in your life with everything you are pursuing. Be sure to share this episode with three friends you think can help and tag me on IG @gainswithgerds. See you next time; thank you for listening to The 23 Hours Podcast!

Have you ever asked why you should work so hard to learn, grow, and contribute when sometimes it feels like this work can go unnoticed? After all, what is more frustrating then developing yourself and not seeing the growth happen in your real life? I think you will enjoy this week's episode if you tune in and hear a new perspective on what personal development can really mean to you and your life.

This week's episode host CEO & Founder of NFinite Pursuit Jackson Belcher. Jackson shares the reality of 2020 for him and how he overcame obstacles and challenges to create a better 2021 for himself and his team! If you want to learn how to conquer challenges and overcome adversity, then be sure to listen to this entire interview with one of my great friends and former business partners, Jackson Belcher. Follow Jackson on Instagram: @jackson_belcher Follow NFinite Pursuit on Instagram: @nfinite_pursuit We will see you next week for another episode of The 23 Hours Podcast. Share today's episode with three people you know who are trying to turn tragedy into triumph -- we can all be the change we wish to see in the world by encouraging and supporting others.

Courage is a cornerstone to achievement and success, but how do really start living more courageously? This week's episode will help you define what courage looks like in your life so you can start living into the person you were designed to become. Mark Twain said it best: “Courage is resistance to fear, mastery of fear, not absence of fear.” We are ALL human and therefore we are ALL fearful of something. Courage is NOT the disposal of fear, but your ability to step up when it really matters despite fears' overwhelming presence. You don't sit at the front of the bus when you are not supposed to because of your color without COURAGE. You don't stand up and fight for your dreams when everyone else is sitting down without COURAGE. Be sure to share this week's episode with THREE people in your life that are trying to grow into a better version of themselves and follow me on IG @gainswithgerds

In this week's episode, Patrick Lyons, founder, and creator of The Lyon Shred Program, joins the show to talk about his fitness journey and share insight on the power of daily habits. Patrick shares the proprietary frameworks that have led him to be one of the most productive and successful fitness influencers around. This episode is one of the most impactful and practical shows the podcast has produced, and we are so thankful to Patrick for sharing his time! Follow him on Instagram: @patricklyons Follow him on YouTube: @PatrickLyons Be sure to check out his Lyon Shred Program by messaging him on any of the above social channels!

This week's show Tyler Fluitt, founder of Level Up Performance, NPC competitor, Evo Performance coach, and online fitness influencer, joins me for a private interview! If you want to learn more about using fitness as a catalyst for personal development, how to conquer mental health issues and adversity, or learn how you can build your best physique yet, you cannot miss this week's episode! As Tyler explains in this episode, our philosophies are very similar. You can gain a wealth of knowledge from listening to his unique perspective and hearing his story. I am very thankful to Tyler for sharing his time with us. You can follow him on IG @level_up_perform and connect with him there for great fitness, nutrition, and mindset content.

Success leaves clues! How do some of the greats think? What commonalities do some of the most successful people have? This week's episode explores the answers to these questions and shares the BRICK STACKERS mindset that I grow and cultivate in all of my clients, including myself. Hit me up on Instagram and tag me so I can shout you out for staying committed to your personal growth.

Want to know how to be more consistent not only with your workouts but with everything you need to do in the 23 Hours outside of the gym? Learn what a burrito-stuffed 7th grader at a track practice has to say about 3 principles that build and foster consistent action. Remember Why You Started Who Needs You At Your Best? Celebrate The Small Wins Share this episode with someone who needs to hear this message. We all need more encouragement in our lives, and you can be the provider of encouragement by sharing these words with someone who needs em'! Thanks for listening in, stay tuned for more episodes and some special guest coming on the show soon!

This week's episode discusses 3 Common Mistakes that people make when approaching nutritional intervention for their fitness and physique goals. If you are curious about nutrient timing, macronutrients, or the exact philosophy that I have used for my clients and me over the years then this episode is a must-listen! Be sure to check out the Food Hacks Worksheet I mention in this episode by clicking here: www.23hoursprogram.com/grow Thank you for listening, stay tuned for more guest joining the show soon!

In this Episode of The 23 Hours Broadcast I discuss the experience I had spending an entire Saturday with the greatest powerlifter of all time, Ed Coan. I was fortunate to spend 7+ hours with Ed at a workshop in Austin, Texas, held at Liberation Barbell Club. This episode will uncover some of the lifestyle habits and training principles Ed used to make him one of the strongest human beings to ever live. Success leaves clues, and I couldn't wait to share with The 23 Hours audience the private conversations I had with Ed and the questions I asked him about how a CHAMPION approaches training, business, and life. Checkout the advanced muscle gains program here if you are looking for a way to take your training to another level. If you are looking for more information on the FIT-RSVP Training Principles discussed in this episode, download your free copy of the Muscle Gains Secrets ebook here. Thank you for listening, stay tuned for more episodes coming this week!

We are back this week talking about 7 secrets for maximum muscle gains. More importantly, we talk a lot about how you can apply these 7 secrets to your training immediately! This is the exact framework that I teach all of my one-on-one virtual coaching clients and the same philosophy I apply to all of my muscle building programs. Go check out my most recent program by clicking here and take advantage of a special early access offer!

Are you recovering like a pro? If not, why should you be doing so? Let's talk RECOVERY in this weeks episode of the 23 Hours Podcast. I discuss stretching, foam rolling, and why training hard as hell in the gym is only important if you are able to recover from these training sessions. Share this episode with someone you know who is struggling to stay injury free! This episode could be the very thing that helps them accomplish a pain free fitness journey. Check out my YouTube playlist on stretching & mobilizing here: https://www.youtube.com/playlist?list=PLkmxsESNj7Q0bw5IESgSFg5r2Rth6Nrc5

This weeks episode will cover the background to The Advanced Muscle Gains Program and how it can provide you with a new year full of GAINS. I may get a little bit into my backstory on this one, but that is only because I want you to understand why I preach this "advanced" muscle stuff so much! I even talk about a high school ex-girlfriend! Haha, but seriously I hope you guys enjoy the episode and share this story with as many people you know so they don't fall into the same TRAP that I did. You can check out the Advanced Muscle Gains Program that I mention by clicking here! I will see you guys next week for another great episode of The 23 Hours Podcast.

Arm training is a topic that many have tried to discuss, but few have really covered it in a way that is actually applicable to your training. In today's episode of the 23 Hours Podcast, I dive deep into 4 secrets on arm training and show you guys how you can get instant access to one of my newest training resources at no cost to you! Go to www.23hoursprogram.com/armfarm to grab your digital copy of ARM FARM TRAINING SECRETS which has full explanations and pictures of everything that is discussed in todays episode. Thank you for listening to the 23 Hours Podcast.

We are all thinking about a bigger and better year in 2021. For a lot of us, 2020 has been a challenging year! We have to reflect on 2020 and learn from it in order to set ourselves up for success in 2021. In this episode, we discuss the framework that you can use to build a belief system that will serve you in 2021, and not destroy you! This info is something that can revolutionize your life the moment that you listen to it, so gear up for an explosive episode! Email me at tyler@gainswithgerds.com if you want to hear more about personalized growth plans and development coaching. I want to help you accomplish more and sacrifice less! Thank you for listening in to The 23 Hour Podcast, stay tuned for more content on how you can use that one hour in the gym as a catalyst for growth in the other 23 hours of your life.

Have you ever wondered what the word MOBILITY means? Or how it ties in with FLEXIBILITY? These terms get thrown around A LOT in the fitness industry and there is no one better to speak on it than the co-founder of The Durable Athlete Brand Cristian Plascencia. Download there brand new app: https://durableathlete.com This app is a game changer for anyone looking to feel, perform, and live better! This Is Part Two of a Two Part Series With The Durable Athlete Brand Joining The 23 Hours Podcast. A huge thank you to the Durable Athlete Brand for joining in to share there insight on how to live, perform, and feel better! Be sure to download there new app, and go follow Cristian and The Durable Athlete Brand on Instagram @cristianplascencia and @durable.athlete for game changing content! Download there brand new app: https://durableathlete.com Click the link above to go download there BRAND NEW APP!

This week's episode is an exclusive interview With Durable Athlete Co-Owner & Lifestyle Expert Natalie Higby. We had a conversation discussing how to take the DURABLE approach to your nutrition and how you can implement simple lifestyle habits to see big time gains in your health! Something that we constantly stress at 23 Hours is that context matters, and that is why I wanted have Natalie on for the first episode of this 2 part series to speak about nutrition. Everything we discuss on this episode related to nutrition comes from Natalie's vast experience in working with clients from all different backgrounds and applying custom approaches to there nutritional needs based on their lifestyle! She provides REAL impactful lifestyle hacks that you can implement to cover all of your bases and live a higher quality of life. We even dive in and talk about strength training for women and how this is a vital part every female listener needs to implement into their regimen. The second part of this 2 part series will have the other co-founder of the Durable Athlete Brand, Cristian Plascencia! Cristian and I will be diving into the pillars of movement and mobility and how you can apply his approach to take care of your long-term health and live an optimal life. If you want to check out the app mentioned in the episode, go to this link to download it from their website: https://durableathlete.com This app is a game changer for anyone looking to feel, perform, and live better! Thanks for listening in, and we will catch you all next week for part 2 of this Durable Athlete series! This Is Part One of a Two Part Series With The Durable Athlete Brand Joining The 23 Hours Podcast. A huge thank you to the Durable Athlete Brand for joining in to share there insight on how to live, perform, and feel better! Be sure to go follow Natalie and The Durable Athlete Brand on Instagram @natalie.higby and @durable.athlete for game changing content! Click the link above to go download there BRAND NEW APP!

This episode may be a tear-jerker. We get deep in this episode and I want to share with you the 3 things you must NEVER quit on. 2020 has been tough for a lot of people and caused mass amounts of adversity for most. This episode is designed to help you approach some difficult decisions you may be facing as we roll into 2021 and you dictate what your future is or is not going to look like. To date, I do not know of anyone giving good advice on when to quit things in your life that do not serve you, so I was in a rush to film this episode. I was also hesitant to film it because I pull from personal experience and share my results in applying this philosophy to my life. Mentioned in this episode: ZeroQuit (Mental Health & Fitness Company) @zeroquit on Instagram The 23 Hours Program: https://www.23hoursprogram.com/grow

In part one we discussed the main reasons WHY your muscles grow, but in this episode, we will discuss HOW you can train differently to take advantage of these different muscular adaptations. I spent years of time-wasting away in plateaus where I saw minimal progress in muscle gains. After listening to today's episode you will learn exactly how I got out of a rut and continue to help myself and others make continuous progress! If you want to dive deeper into the science behind different training and nutritional practices email info@gainswithgerds.com to join our private webinars! You may also visit https://www.23hoursprogram.com/ebook to pick up your free copy of my Muscle Gains Secrets Ebook. Thank you for listening to The 23 Hours Podcast.

Knowing the 3 main reasons why your muscles grow is ESSENTIAL for you understanding how to best take care of your body. If you know why your muscles grow, you can successfully implement the correct methods that will unlock your physique potential! In this episode we discuss the 3 main reasons for muscle hypertrophy: Mechanical Tension Metabolic Stress Muscle Damage In part two of this series, we will discuss the different training methods you can utilize to accomplish the above 3 reasons and how to use them to your advantage in different periods of your life! Leave a comment on this podcast and email tyler@gainswithgerds.com to grab a free program! Thank you so much for listening! PS. This knowledge has the power to change your physique for life, so be sure to share this with someone you care about!

Thoughts become feelings, feelings dictate your actions, actions create your habits, and your habits dictate your FUTURE. In this podcast, I speak about the power of thought. You know...the 60,000 things you have each day that dictate your life's future? Pretty important concepts are discussed in this episode of The 23 Hours Podcast, concepts that personal development, philosophers, religious leaders, and master teachers have been preaching for centuries. The 23 Hours Goal Setting Framework is mentioned quite a few times as a resource in this podcast, you can access that worksheet here if you have not gone through the exercise already! (LINK COMING SOON) Also mentioned is Bob Proctor's The Secret, Tony Robbin's UPW event, and Napoleon Hill's infamous Think And Grow Rich. Thanks so much for listening to this week's episode, I hope that you have applied the 3 things discussed in this episode to change your thoughts for the better. P.S The Three Things That Can Set The Power of Thought To Your Favor: Self-Awareness Decide Commit & Self-Actualization Always remember, you are a lot closer than you think!

Transform your life and eliminate fear by using failure as a catalyst in your life and NOT an inhibitor! In this episode, I share my personal failures with listeners so they can understand how I use my past failures as FUEL for my future success! The three main things we discuss are: 1. When your in it, you may not see the value yet 2. Only if you reflect do you get value 3. The Obstacle Is The Way Listen to this episode regardless of whether or not you think you have used failure successfully in the past! These simple concepts will help you provide more meaning to your past and improve your ability to persevere going forward!

"If you do not know where you are going, any road will take you there". In this episode of the 23 Hours Podcast, we dive into the true relationship between the principles taught in the gym and how they relate to life. This is the core belief of The 23 Hours Community, that the habits built and fostered through one's physical fitness impact the other 23 hours of their life. Growth in one area can truly equal growth in other areas, and that is what this episode will convey! If you want more information on how to use the life lessons to encourage someone to go on a fitness journey and change their life check out: https://www.23hoursprogram.com/grow

Introducing the 23 Hours 5-Step Warm-Up Protocol! Do you warm-up before you exercise? And if you do, are you wasting your time doing it? Success loves preparation, so why not adequately prep your body for movement? In this episode, I reveal what I concluded from my research review at the University of Texas and some things I learned from one of the top fitness experts in America; the perfect warm-up protocol for athletes, gym-goers, and even busy soccer moms! This single warm-up has prevented chronic pain and injury for more people than anything else I have ever implemented, and I am so excited to share the philosophy behind it all in this episode! The link to purchase The 23 Hours 5-Step Warm-Up Protocol is available here: https://www.23hoursprogram.com/grow Thank you for listening, please be sure to subscribe to this podcast and share with everyone you think can benefit from hearing this episode on preventing chronic pain and injury.

#8: What is worse than spending your entire life chasing a dream that was never your dream in the first place? Whether it be in training or in life, setting gigantic goals is extremely important, or is it realistic goals you should set? Shoot for the stars, land on the moon? There are so many differing opinions on how to set goals and one could argue it is extremely important for your health & well being to approach each day with purpose and intention. In this episode, I share with you the 23 Hours Framework for goal setting that combines some of the best exercises and methods used by personal development gurus today. Personally, I had to combine all of these methods for goal setting because not a single method alone had brought me clarity. Now that I approach my goal setting different with myself and with clients, I am starting to help people uncover their life's true desires! More commonly, what if you do not know what you want in life yet? Sit tight, we will uncover the truth behind your desires and shed light on what may bring you pure happiness and joy in this episode! The 23 Hours Real Life Goal Setting Framework: Identify what you want (on your death bed, what would you look back at and be proud of?) Identify your limiting beliefs about wanting those things Identify why you want those things Confirm that is your dream PS. If you do already know what your goals are, I encourage to still give this episode a listen because #4 might impact you as it impacted me, it is a game-changer!

Have you been tricked into buying a bunch of supplements you didn't need before? I have too... and that is why I am thankful to host Dr. Vince Kreipke, an individual who is a dietary supplement researcher and published author, on this week's podcast. This podcast episode is the ultimate guide for anyone who wants to know what they should supplement in their diet and why they should do it! Just a FEW things we covered in this interview: Protein BCAA's Pre-Workouts Nootropics Mood Support Gut Health Greens & Daily Vitamins On top of all of this, you will also get an in-depth look at how this BILLION dollar industry works and why it important you stay educated on what you put into your body! That is not all… Dr. Kriepke has agreed to give me exclusive rights to publish his ultimate supplement cheat sheet that he is writing after 5 + years of researching and formulating dietary supplements. Get access to the Cheat Sheet + Other FREE Bonuses Here: https://www.23hoursprogram.com/grow One last thing everyone, I asked Dr. Kriepke to allow me to share his personal email with our listeners should they have some specific questions for him, and he said yes! Feel free to email Vince.krc@gmail.com if you have any questions or concerns about supplementation.

This podcast takes an in-depth look at one of the most important principles of The 23 Hours FIT-RSVP framework. Progression! This is a principle that had me tripped up for a very long time when I began my training career. It took me years to comprehend the true complexity of progressing workouts for muscle gain. After months away from the gym because life or work situations, how should you make your return? If your other 23 Hours have massively impacted the 1 hour a day you had for training, how do you adjust your training to not completely fall off the wagon? Progression is one of the most important things to understand in order to work out efficiently and effectively for the long-term. This episode you will learn two major things: 1. How to progress your movement patterns 2. The top 2 progression models I use for muscle gain! You will also learn about why progression matters and receive real-world examples about how you can purposively plan your training around your work and life schedule. Access your FREE copy of 23 Hours Training Secrets eBook here: https://www.23hoursprogram.com/ebook

This episode covers the "RSVP" to our massive muscle framework discussed in the last episode! This FIT-RSVP Framework includes the EXACT principles I use to analyze workout routines and have educated discussions on fitness and health! Before you go to the gym again, watch this episode so that you can contribute value to any conversation related to health and wellness! Link to eBook: https://www.23hoursprogram.com/ebook

The FIT-RSVP Framework that I utilize whenever I am building a training program or providing consult on what somebody should do in the gym. If you listen to this episode you will be able to know exactly what it takes to build massive amounts of lean muscle despite your hectic 23 hours. This is no pseudo-science, this is the real deal being exposed right here on the 23 Hours Podcast. The principles explained in this episode took me almost a decade to fully understand how to apply each one in order to get myself and the people I serve massive results. You get insight on how to instantly apply each principle alongside a brief explanation of what you're currently doing all in this one episode. Download the Free eBook here: https://www.23hoursprogram.com/ebook Tune in to part #2 of this podcast later this week where we explore the last part of our Training Secrets Framework with "RSVP" and explain how it can help you maximize your 1 hour in the gym!

The most valuable asset every human being has working either for them or against them, TIME. In this episode of the 23 Hours Podcast, we uncover the secret mindset shift all successful people utilize to create the lives they want. We shed light on the "this for that" mindset unsuccessful people are burdened by and provide insight on how to rid of this damaging belief. But wait, you can't have your cake and eat it too? Incorrect, you deserve to have your time working for you and to be inching towards your wildest dreams every day without having to make massive sacrifices in your personal or professional life. Lastly, you will hear about a special offer we have for you at 23 Hours that will help you master your physique without having to neglect other important areas of your life.

The framework that makes it possible for you to not only grow a bigger and better business but also grow a bigger and better physique at the same time. In this podcast, we introduce the methods that I and many other busy business people have used over the years to stay in peak shape while also working long hours. This framework makes it so you can achieve your ideal physique without jeopardizing your financial success so that you can be a top producer on the job and in the weight room. Through years of training pro & collegiate athletes, I had a huge realization that I share in this episode that can help everyday people like you and me accomplish the physiques of our dreams without having to live like a physique competitor! Grab your free copy of my eBook here: https://www.23hoursprogram.com/ebook

The first podcast I ever recorded, and the one I will go back to in order to remember humble beginnings. Welcome to 23 Hours, the podcast for people who are obsessed with fitness & business.