Is fasting the key to better health, or is it just another diet trend? In this episode of The Weaponized Body Podcast, Dr. Ryan Hewitt dives into the science behind fasting, debunking common myths and exposing the biggest mistakes people make when incorporating fasting into their lifestyle.

He breaks down the metabolic benefits of fasting, including autophagy, insulin sensitivity, and fat oxidation, while also shedding light on the risks of improper fasting—especially for those who train hard, struggle with protein intake, or use fasting as an excuse for poor diet choices.

Key Takeaways:

• Autophagy & Longevity – How fasting triggers cellular cleanup and potential anti-aging effects.

• Insulin Sensitivity – Why fasting can support blood sugar regulation and metabolic health.

• Fasted Cardio vs. Fasted Strength Training – The right and wrong ways to fast around workouts.

• Common Fasting Mistakes – Why under-eating protein and misusing fasting for weight loss can backfire.

• Who Should and Shouldn’t Fast – How to determine if fasting is the right tool for your lifestyle.

Fasting isn’t magic—it’s a strategic tool that can work for or against you depending on how you use it. Tune in to learn how to apply fasting effectively without compromising muscle, hormones, or energy levels.

🎧 Listen now and discover how to fast smarter, not harder! Don’t forget to subscribe, leave a review, and share this episode with someone who needs to hear it.

“Fasting is a tool, not a magic bullet—stop thinking it’s some kind of weight-loss hack and start using it strategically.” - Dr. Ryan Hewitt

Learn more about Dr. Ryan Hewitt by visiting the following links:

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In this episode of The Weaponized Body Podcast, Dr. Ryan Hewitt welcomes special guest Dr. Russell Van Maele, an expert in functional medicine and men’s health optimization. Together, they dive deep into the foundations of metabolic health, hormone optimization, and the role of mindset in sustainable health transformation. Dr. Russ shares his personal journey—from aspiring to be a gastroenterologist to becoming a leader in functional medicine—along with the unconventional methods he uses to help men take full control of their health.

Key Takeaways from This Episode:

• Why traditional primary care is failing men and what to do instead

• The five foundational pillars of health: nutrition, exercise, stress management, sleep, and sex

• How insulin resistance is wrecking testosterone levels and energy—and the lab tests that reveal the truth

• The critical role of sleep in hormone health and recovery—plus how to detect and fix sleep apnea

• Why simple, whole-food nutrition is the foundation of fat loss and metabolic health

• The truth about alcohol, dopamine addiction, and why most people are unknowingly sabotaging their health

• Why discipline, personal responsibility, and a strong ‘why’ are non-negotiables for transformation

Dr. Russ brings no-nonsense, actionable strategies to the table, helping men optimize their health without unnecessary medications or gimmicks. He breaks down the biggest misconceptions about weight loss, hormones, and performance, offering simple, practical steps to get results.

If you’re ready to weaponize your body and mind for peak performance and longevity, tune in now and follow Dr. Russ on Instagram at @the_farmers_doctor for more cutting-edge health insights!

🎯 Take Action: Ready to take control of your health and optimize your performance? Subscribe now and leave a review to keep getting high-impact episodes on metabolic movement, mindset, and mastery!

“Food is medicine, and the pillars of health are nutrition, exercise, stress management, sleep, and sex.” – Dr. Russ

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Learn more about Dr. Ryan Hewitt by visiting the following links:

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In this episode of The Weaponized Body Podcast, Dr. Ryan Hewitt uncovers the shocking truth about what he calls the “silent killer”—sitting. With modern lifestyles engineered for convenience, the average adult spends 9 to 12 hours a day sitting, leading to devastating health consequences. From chronic pain and metabolic dysfunction to an increased risk of heart disease and early death, excessive sitting is proving to be more harmful than most people realize.

Dr. Ryan debunks the myth that a daily workout can counteract hours of inactivity and explains why sitting is the new smoking—with every extra hour spent seated shortening life expectancy. He also breaks down the neurological, cardiovascular, and structural damage that prolonged sitting causes, including insulin resistance, back pain, and even cognitive decline.

But it’s not all doom and gloom—Dr. Ryan provides actionable solutions to combat the effects of excessive sitting. Learn the “35 Rule” for movement, the power of walking after meals, and simple workstation hacks that can help you break free from the sedentary trap.

Key Takeaways:

✔ The average adult sits for up to 12 hours a day—and it’s taking years off their life.

✔ Sitting for one hour is worse than smoking a cigarette in terms of life expectancy.

✔ Even if you exercise, prolonged sitting still increases your risk of diabetes, heart disease, and chronic pain.

✔ Simple movement habits—like walking after meals and standing breaks—can reverse the damage.

✔ Workstation hacks, movement protocols, and hydration strategies can keep you fit while you sit.

Ready to take control of your health? Tune in now and start making simple, daily changes that will add years to your life. If this episode helped you, share it with a friend who spends too much time in a chair! Don’t forget to subscribe, rate, and review to keep getting powerful insights from The Weaponized Body Podcast.

“Your body wasn’t designed for a chair; it was designed for movement. Don’t let modern comfort steal your longevity.” - Dr. Ryan Hewitt

Learn more about Dr. Ryan Hewitt by visiting the following links:

Dr. Ryan Hewitt Website

The Weaponized Body Program

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