Episode Title: The Smartest Way to Get Lean Before Summer

Episode Description:

It’s mid-March, and if you want to lose fat before summer, the time to start is now. But crash diets and endless cardio won’t get you there. In this episode, I break down the most effective fat loss strategy—one that actually works and is sustainable.

We’ll cover:

✅ The best way to burn fat (Why Zone 2 training is key)

✅ How HIIT fits in (and why you don’t need much of it)

✅ Building muscle for long-term fat loss

✅ Why cutting sugar makes all the difference

✅ The overlooked factor: sleep & recovery

If you train smart, eat strategically, and recover properly, you’ll see real results by the time summer rolls around. Our group training program at Catalyst gives you everything you need, but if you want the fastest results possible, our semi-private coaching gives you a personalized plan and a coach to guide you every step of the way.

💥 Want a personalized fat loss plan? Book a No-Sweat Intro at catalystgym.com to get started!

(5-10 Minute QuickCast)

• Quick welcome and episode topic: “Today, we’re talking about Ozempic and other GLP-1 drugs—what they are, how they work, and whether you should consider them for weight loss.”
• Brief mention of how Ozempic has exploded in popularity, with everyone from celebrities to everyday gym-goers asking about it.
• Set the stage: "This isn’t medical advice, but if you’re wondering whether these drugs are right for you, this episode will give you the facts and a framework for making an informed decision.”

• Ozempic is a GLP-1 agonist. What does that mean?
• GLP-1 (Glucagon-Like Peptide-1) is a hormone that helps regulate blood sugar and appetite.
• These drugs mimic that hormone, increasing insulin secretion, slowing digestion, and reducing hunger signals.
• How does it create weight loss?
• Slows gastric emptying, making you feel fuller longer.
• Reduces cravings and overall appetite.
• Helps regulate blood sugar, reducing spikes and crashes that can lead to overeating.
• Originally developed for Type 2 diabetes but now widely used for weight loss.

Pros

• Effective for weight loss – Many people lose significant weight, especially when combined with lifestyle changes.
• Helps regulate blood sugar – Can prevent diabetes progression in at-risk individuals.
• Reduces cravings & overeating – Makes sticking to a calorie deficit easier.
• May have other health benefits – Early research suggests it might improve cardiovascular health.

(Insert personal story or anecdote here about weight loss drugs or weight loss surgery—how do these compare? What lessons should we learn from past trends?)

Cons

• Side effects – Nausea, vomiting, constipation, diarrhea, and in some cases, more serious GI issues.
• Loss of lean muscle mass – Rapid weight loss can lead to muscle loss if not managed properly.
• "Ozempic Face" & other aesthetic effects – Some users experience sagging skin from rapid fat loss.
• Cost & accessibility – Expensive and not always covered by insurance.
• Not a long-term solution for everyone – If habits don’t change, weight regain is possible after stopping.

• Prioritize strength training – Since muscle loss is a risk, resistance training is non-negotiable.
• Don’t rely on cardio for weight loss – With appetite suppression, it’s better to focus on preserving muscle than burning extra calories.
• Protein intake is crucial – When you’re eating less, you need to maximize protein to retain muscle.
• Listen to your body – Some users experience fatigue or dizziness, especially early on. Adjust intensity as needed.
• Progressive overload still applies – Even if you're losing weight, you should aim to get stronger over time.

• No magic pill—this is a tool, not a solution.
• Who might benefit?
• If you're clinically overweight/obese and struggling with appetite control.
• If you have metabolic health...

You work out, you eat right, you take your multivitamin. You wash your hands—maybe you even wear a mask in the drugstore.

And then your kid gives you a high-five after school, and your life shuts down for five days.

While we can minimize our chances of getting sick, we can’t eliminate the risk entirely. But even the roughest cold has a bright side or two. Here’s what my week off taught me:

The best way to get over a cold is to get lots of rest; avoid sugar; and drink lots of water. Some salty food might help.

Why:

• Rest is critical because your body is using energy to fight off infection. The immune system ramps up its response while you sleep, producing more white blood cells and antibodies. If you push through with workouts or work stress, you’re diverting resources away from recovery.
• Avoiding sugar reduces inflammation, which eases symptoms like sore throats, stuffy noses, and body aches. Sugar can also suppress immune function for several hours after consumption, which means your body has to work harder to fight the virus.
• Staying hydrated keeps mucus pathways flowing, preventing congestion from turning into a full-blown sinus blockage. It also helps flush out toxins and keeps your throat from becoming too dry or irritated.
• Salty foods, like broth or electrolyte drinks, help maintain electrolyte balance, which is important when you’re sweating or losing fluids through a fever. They also soothe the throat and keep you drinking more water.

How this is a bright spot:

1. We should be doing all of this stuff anyway. Illness forces us to revisit the basic habits that make us healthy. When these habits disappear, our buffer is eroded. While I’m sure I caught the cold by sharing a dish of fettuccine with my son, I was also sleeping poorly, eating too much sugar, and dehydrated from a long ride that same day.
2. To kickstart a new habit. I usually try to cut out sugar for a few months leading up to cycling season anyway. I stopped eating the leftover Valentine’s Day treats and cookies when I started coughing, knowing that sugar worsens my symptoms. Reducing inflammation can’t hurt.
3. But now that I’m five days without sugary treats, it would actually be easier to just stay off sugar NOW than to restart the process in a week. It’s not avoiding sugar that’s hard; it’s going through the 3-5 day period of stopping sugary treats that’s hard.
4. The same could be said for rest. For the last 5 days, I’ve gone to bed at 9:30 and slept in until 6:30 a.m. (that’s 90 minutes later than normal). I’ve still taken a nap after lunch. But why not just do this ALL the time now that I’m in the habit?
5. To take fewer meetings. “I’m too sick—go on without me” is a good excuse. But I don’t actually need an excuse; what I needed was to give myself permission to do less stuff. This means not showing up where I’m not needed. It also meant putting off an angry outburst: “I should probably wait until I feel better to address this.” Well, when I’m angry, I’m not feeling great…why not put off a hard staff conversation until I’ve calmed down, taken a walk, and drank a glass of water?
6. To reset my training.
7. One of the hardest things to do as an athlete is take a real break. It’s easy to fall into the trap of pushing through fatigue or chasing marginal gains at the expense of long-term progress. Being sick forces a true deload—no “active recovery,” no sneaky hard sessions. And guess what? A forced reset often leads to a stronger return. It’s the same principle behind structured rest weeks in training: stop fighting it, and you’ll come back better.
8. This is also a...