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Stress. We all have it! Lucky for you I'm a Zen master with absolutely zero stresses in my life and I'm here to teach you my ways. Jk- but I do have six tips including managing your phone, developing routines, and being grateful (yes, this actually works) to help us both stress less.

I've built hundreds of workouts over the last decade. And in today's episode I go over (in order) the three most crucial variables. We'll cover- SFR (stimulus-to-fatigue ratio) Counting body part volume The four main movement patterns Progressive overload (and it's mis-application) And much more!

Sleep is the most underrated aspect of a healthy life and healthy body. Nothing else will give you the same returns as far as mental, physical, and emotional health! Listen in to learn about circadian rhythms, cortisol management, and other sleep routines that will improve your sleep quantity and quality so you can feel your best.

On part two of this Q+A episode we're talking protein (favorite snacks/sources, timing, upper limits), macros (should you track and how to track), and sleep! Enjoy! Get signed up for my newsletter here a fresh one is coming out today (Friday): https://mailchi.mp/f63f02c4904b/the-last-mile 

Your body can't adapt without recovery. That's why in addition to prioritizing weekly recovery we sometimes need a deload, where training load is dramatically reduced to "supercharge" recovery. It's like an oil change for our body. The study I referenced in which men who took multiple 3 week breaks throughout the course of a 24 week training cycle saw the same gains as men who trained throughout the cycle without breaks.

Hello faithful listeners! After a long hiatus I am back to making new episodes of the podcast. Today I talked with my fellow coach Kade Howell about: Our post photo shoot to current day training/nutrition approaches including transitioning into not tracking. Favorite muscle groups to train and how we program for clients. Tips for traveling (or any period of potentially higher than normal calorie consumption). I hope you enjoy the show and please keep up with me/give me your feedback on Instagram (@JakeParker.Fit)

Check out this announcement about the direction of the podcast if you're a frequent listener!

Hi guys! No guest for the full length Wednesday episode this week- so I wanted to share some thoughts on pragmatic staples of Beyond Fit with some notes on macros (how I've changed my mind on them, carb or fat emphasis, "power meals") and mindset (the hidden benefit to cold showers, loving yourself, the low-information diet). Enjoy!

Some anecdotes have just always stuck with me, like the story of Ronnie Coleman throwing out the vegetables he had put with his chicken and rice. This episode offers a unique look at the 80/20 principle of diet and exercise and a reminder not to get caught up on the little things.

-Nick has been battling with PCS or post concussion syndrome for much of his adult life, recently he's had some acutely tough times. He was generous enough to come on my show to share some of his journey and how it has changed since he was last on the show, as well as sharing messages that are important to him about anxiety/depression and thinking you can "tough it out." Timestamps: 2:09- Nick's personal updates from his last time on the show and the work he's had to do on himself and with providers 9:40- Finding yourself through your habits and embracing pain. 21:27 The power of affirmations, everything happens for a reason. 28:05 How Nick uses his personal struggles to help clients see the bigger picture. 43:38 Addition by subtraction to improve your health.

We tend to think very rigidly about the way we spend our time, even though, unlike other resources like money, it's the only thing we can't get back! How do you balance things like spending time with friends and family or dating with your workouts? What's more important, a good night's rest or an early morning workout? Hear my thoughts on these questions in this episode.

After dialing in your nutrition by understanding caloric (energy) balance and high protein, as well as understanding the importance of progressive overload and compound weightlifting in training, you will find lots of benefit in learning how to recover better. I can say from personal experience that prioritizing recovery has been one of the biggest changes I've made in order to look and feel better over the years. In this episode I go in depth with many specific numbers in examples to tell you exactly what you need to be doing in order to recover better! Click here if you're interested in signing up for coaching!

We can't be on top of our game all the time. In this episode I talk about some of my recent struggles with not being able to eat and lift like I normally do, as well as what big rocks help keep me from losing too much progress, and how to avoid the perfectionist mentality.

Today I'm doing another random show filled with whatever is on my mind from recent conversations, thoughts, and deep dives, enjoy! Also please let me know if there's anything you'd like covered in future shows like this. 1:11 The most researched molecule in all of sports! 6:48 Takeaways from my current maintenance phase. 17:41 Living mindfully and with intention. 22:39 Vacation tips for staying fit.

Many of us pride ourselves on being "perfectionists" not realizing how this tendency can lead us astray. Here's what to do about it and how to look at it instead!

Today Mike Nelson and I talked about stimulus vs. recovery in the context of training. Mike is an expert in research-fueled fitness/nutrition and a wealth of knowledge so I was very grateful to have him on for a second time! Timestamps: 3:24 How physiologic response and ability to change make up coaching leverage. 8:22- When feeling less stressed and being less stressed don't align. 12:16 The goal of the data is to make you more anti-fragile not less and HRV (the cost of everything you're doing). 25:55 Two ways to relax for reduced stress. The importance of getting outdoors. 36:25 The benefit in uncomfortable situations. Check out Mike on Instagram or his website.

In this episode I discuss my main exercise objectives and why they're important for longevity/healthspan. I'll also go into appreciation for yourself and your body and balance continued growth with acceptance.

I wanted to bring my friend Johnny on today to talk like we have before about socializing, especially in the post pandemic world. Johnny is an expert on communication and social skills and you'll love his takes on confidence, getting to good conversation with anyone, and more! 2:31 Reflections on the last year. 10:04 The limits of interpersonal communication through technology and the results of anxiety/depression. 19:28 Mass marketing and fear. Are we entering the next golden age? 32:41 Using the FORD acronym to talk to anyone! 41:39 Listen to listen, not to respond.

I am very wary to use the words "healthy" or "unhealthy" in terms of diet because black and whites don't exist in nutrition any more than they exist in training. In this podcast I explain a common problem that I've dealt with myself- the incessant need to eat healthy.

Life is busy. Sometimes it's hard to find time to think about personal or career enrichment. I brought Pat Flynn today (who you'll remember from Episode 152: Making Truth Your Target) to discuss these topics, and of course some great fitness and diet info too! Pat is a philosopher, author, and generalist among other things who through hard work, experimentation, and mentorship has carved out a path as a successful coach and entrepreneur. Check out his website and Instagram! Timestamps: 2:02 Pat's backstory and how he got into fitness after winning a "man boob contest." 9:28 Information vs. knowledge (we live in an age of information overload!) 14:58 First principles when it comes to diet. 21:08 Generalism vs. specialization and Warren Buffett's 5/25 rule. 34:25 Is college worth it? And- “you can't escape doing philosophy, you can only escape doing it well.” 45:16 The importance of reading and strategies for better reading comprehension. 51:25 Is “do what you're passionate about” good advice? Do you create passion or is it innate?

The perfect plan will get you nowhere if done haphazardly. It's fun to optimize but it's much more important to make sure you can be consistent. I share six ways I remain consistent with my nutrition and fitness in this episode.

Max Nottonson has been a friend of mine for over two years and he was long overdue to come back on the podcast! We got to talking about changing identity, and although it was mentioned, didn't quite get to talk about Max's automated fitness habits. He will be back soon! Max has worked as a fitness coach and is currently working in influencer marketing. We talked about a wide range of topics including the books we're into, instant vs. long term gratification, and happiness in life/career. Timestamps: 3:22- How do you switch courses? 11:26- Communicating authenticity vs. competence and prescribing meaning. 18:44- Happiness vs. enterprising and discipline. 28:43- Gratitude and achieving success. 35:25- The lack of black and whites in health and life. 44:21- Mostly ramblings.

Meditation is of huge importance in my life. If you're a meditator yourself or are curious what effects it has, enjoy my reflections on about two years of consistent practice!

Today on the podcast I was joined by Emmy-Nominated writer and co-author of bestselling books: Unplugged, Game Changer, The 17 Hour Fast, Waterman 2.0 and coming in November, The Leader’s Mind. In this podcast we talked about writing as it relates to personal productivity and the delicate balance we try to strike between doing important work and just living life (plus dealing with burnout). We also talked about why and how everyone can be a leader as well as Phil's best interview tips. Connect with Phil on his website. Timestamps: 2:22- The blueprints to leadership and why culture is not static. 19:07- Perfect is the enemy of good, and deep work. 27:28- How to make more connections, and do work that matters. 51:37- Should you care what other people think? How we think about this question and the role social media plays. 1:02:32- Getting over the voice in your head and the benefit of systems.

Sometimes it can seem we're living in a generation of apathy. Learn why giving a shit is cool in this episode and how to generate the courage to be curious and vulnerable.

If you are no longer lucky enough to be in your 20s with hours a day to workout, you may be experiencing a deterioration in your fitness from a death of a thousand cuts. Anders knows that fitness impacts our relationships, our confidence and our happiness more than we realize. That's why he created the Diesel Dad program to help anyone get into or back into the best shape of their life without changing their entire life around. "Give a man a fish and you feed him for a day, teach a man to fish and you feed him for a lifetime." -Lao Tzu Give Anders a follow on Instagram where you can also find the Diesel Dad program! Timestamps: 1:15 The idea behind the “Diesel Dad.” 17:10 Creating leadership through action and identification. The detriment of success without sustainability. 33:47 The importance of educating yourself. Just show up! 42:00 Reverse engineering results. Small wins matter!

One of the unpalatable lessons about walking around with a six pack is that nobody really gives a shit. Don't set goals in hopes of affirmation from others, and realize that the journey is more important than the destination.

Alberto Nunez is a natural bodybuilder and 3DMJ coach, you can find him on Instagram! With a lifting career that's old enough to drink, Alberto has a wealth of knowledge that he shared on this show. We both got to nerd out a little bit on the specifics of bodybuilding while offering plenty of actionable takeaways no matter your experience level. 1:29 Why we love bodybuilding, why training doesn’t have to be masochistic. 15:29 Playing the long term game and bulking strategies. 30:58 Progressive overload and finding your lifts. 44:25 The importance of staying interested with your lifting plan, closing thoughts. Click here if you're interested in working with me 1 on 1 to transform your physique!

Improving yourself whether health and physique wise, or in other areas, is one of the best ways you can invest your time! There are, however, possible downsides to improving yourself to look out for. In this podcast learn the importance of not resting on your laurels, and find out how I avoid stagnation in the effort to improve!

Although highly individual, finding out what stage you’re at compared to the aggregate on your muscle building journey can be useful in goal setting and comprehension. In this podcast I discuss some quantitative metrics for understanding lifting stages and how it relates to volume and overtraining.

As you know, I love that fitness gives me a framework through which to view success in every area of my life. In these books you'll find countless lessons that you can not only entertain but apply in your life to further yourself along the path of success, today!

For years I struggled with working harder and harder and never changing my body, I hated what I saw in the mirror year after year. Since making some major changes and learning new principles, I've also found myself equipped with a new mindset that I wanted to share with you today. I talk about failure and what it can teach us, avoiding the victim mindset, how to look at your body objectively, and more. This podcast is actionable and information dense. Enjoy!

When it comes to things I try to hammer home to new clients, there's one nutrition principle and one training principle. When applied correctly, these things make or break results. Ever been interested in working with me? Apply to be a client here!

I know it can be confusing to hear people online using terminology that you're unfamiliar with, that's why I did this podcast to go over basic terms like bulking and cutting to more advanced terms like auto-regulation, diet breaks, mesocycles, and more! The podcast is split up into nutrition and training specific terms. Email me or DM me on Instagram if I missed anything!

I see many mistakes in programming a bodybuilding routine stemming from 3 areas you can easily fix, today!

Do you spend 5-6 days a week in the gym, monitor your food intake a week, and still look the same month after month? Through working with clients I've seen a few key pieces that are missing when someone has the commitment without the results to show for it and I'll address those in this podcast. Email or DM me on Instagram with any comments! Timestamps: 2:17 An important study on sleep and how to get better sleep. 14:41 Your body doesn’t know the difference between life stress and training stress! 16:03 What recovery ISN’T. 20:36 Ways to mitigate stress. 27:06 How I’ve come around on calorie counting. 34:28 What progressive overload ISN’T. 37:14 My maxims on perfection.

Focusing on improvement is difficult, especially when making the hard but worthy choice day after day to focus long term and sacrifice. Make it easier on yourself by doing this one thing.

Dr. Scott Stevenson is an experienced bodybuilder who is also well versed academically which always makes for a very exciting time on the show! I got to pick his brain on studies, finding what works for a bodybuilder, and even some Eastern Philosophy. Enjoy! Follow Scott on Instagram and check out his website! Timestamps: 1:26 Scott’s journey (why college sucks, training fallacies). 14:15 The personal bodybuilding inventory (progress variables, auto-regulation). 20:39 Find the things that work for you and just get fucking strong. 44:44 There’s more than one way, how far are you willing to go with it? 1:04:29 The advantage of thinking long term with your body and judging your physique. 1:19:28 A thought experiment on Beginner’s Mind. Click here to apply for my coaching or here to email me about the show or with any questions/comments you have for me!

In this podcast I discuss taking the long term approach to your fitness goals. We'll discuss the four stages of competence, the relatively smaller effect of fuck ups, and the scale of muscle growth in the long term.

This week I'm sharing 6 bodybuilding lessons that have helped me take control of my physique and health. These lessons also apply to all areas of my life I strive to be my best self in! This series which I'm also sharing on Instagram and on my newsletter is part of a promotion I am doing for a brand-new program being offered through my coaching service. I am looking for self-starters who want to get in the best shape of their lives in the next 60 days with minimal effort (this is a remote program so you can join from anywhere in the world). Since I'm looking for beta testers to help me work out the kinks I'm offering a HUGE discount so if this sounds like you, email me or DM me!

When it comes to being happy with your life in any way whether it be with your body, your level of fitness, your relationships, etc. it's important to hone in on the disparity between two things. In this episode I discuss the "hedonic treadmill" and why the things we think will make us happy forever, don't. I also discuss the importance of realistic goal setting.

In this Random Show I addressed 3 fitness specific topics: progressive overload and its 6 main forms as well we where it goes wrong, lean bulking (a how to), proper ab training. Then I talked about education vs. knowledge, and how I choose, finish, and remember good books. Fill out this podcast listener questionnaire to make the show even better! Timestamps: 3:00 Progressive overload. 12:10 Long term lean bulking + 5 hacks. 19:50 Ab training (most do this wrong!) 24:26 Education vs. knowledge. 27:27 How I read good books consistently.

In this episode, I talk about why confidence (interpersonally/generally or with diet/exercise) is not innate and rather, comes from experience and increased competency.

Most of you who listen to this podcast workout to look good and feel good. You want to get in great shape, and make the most out of your time in the gym, and this podcast will help you do just that! 1:15 Gaining muscle instead of fat and how much muscle you can realistically build. 5:36 The best ways to progressively overload (double progression and dynamic double progression). 13:43 How to think about rep ranges. Why I powerlift to improve my bodybuilding. 19:26 Antagonist supersets to save time in the gym. 22:05 Make the most out of your time in the gym by using enough intensity. Email me or DM me on Instagram! Make sure you're signed up for my newsletter and go here if you're interested in working with me as a coach.

The difference between those who successfully attain and maintain a great physique and great health, is not an extraordinary willpower. Habits are what drive sustainable progress! Learn what I think are the top habits for me, and why time blocking is important for your habits in this episode.

In this podcast episode I got over the importance of being intentional with form and emphasis when picking exercises for your training program, a lot of this information I've changed my mind on over time and will directly apply to your workouts! Timestamps: 1:57 The 4 movements you should be doing, systemic muscle growth. 9:27 Picking exercises and setting goals based on weak points. 12:42 The intention of an exercise, unique body types and variations. 20:40 Ten overrated exercises and what to do instead. Email me or reach out on Instagram if anything here was unclear or brought up questions!

It's tempting to do the workout you see posted by your favorite celebrity or athlete on social media, but doing this may prevent you from making the type of progress you're striving for and neglects the need to vary workouts based on body type, genetics, and sometimes use of steroids.

In this episode I dispel some common "bro science" myths that held me back in the past, and that I get asked about often, including: protein absorption (your body can only absorb x protein at a time), protein/meal timing and its importance, muscle protein synthesis, and the need to "shock/confuse" the muscle (plus can you "tone" muscle?). The anabolic window is also discussed as is anabolism and catabolism in general. Have questions about the show or suggestions for future episodes? Email me or reach out on Instagram.

Motivation is great when we can get it, like a scoop of pre-workout. If you rely on motivation to help accomplish your goals, however, you are setting yourself up for failure.

Austin and I are both online fitness coaches who share similar views on the importance of habits for charting success in fitness and life. In this episode we discusses dealing with anxious thoughts, why motivation doesn't work, and the awareness that leads to action! Check out Austin's website and Instagram! Timestamps: 4:25 Movement is everything & identifying with your habits. 20:13 A rant about social media and technology. 23:46 Law of Attraction & The Five Chimps Theory. 35:49 How to respond rather than react. Click here to apply for my coaching or here to email me about the show or with any questions/comments you have for me!

The thing that keeps most from achieving their goals is the all or nothing, "fuck it" mentality. One thing you notice about every highly successful person over time is they embrace small wins. Not much time for a workout? Do one exercise! Eating out when they'd rather cook a meal at home? Just make sure to have some veggies and a good protein source! Over time small wins compound.