Hammer and Chisel Performance Podcast Folgen

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

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.

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