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

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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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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

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In this episode of The Weaponized Body Podcast, Dr. Ryan Hewitt tackles one of the most underrated health issues—chronic sleep deprivation. Drawing from over 15 years of clinical experience and personal research, Dr. Ryan reveals why sleep is the foundation of optimal health, influencing metabolism, hormones, cognitive function, and physical performance. Many individuals focus on fine-tuning their macronutrients, supplementation, and training while neglecting the most crucial element—quality sleep.

Listeners will discover the hidden dangers of poor sleep, including:

• Hormonal chaos—decreased testosterone, imbalanced cortisol, and disrupted insulin sensitivity.

• Metabolic dysfunction—increased fat storage, higher blood sugar, and reduced muscle recovery.

• Cognitive decline—brain fog, slowed reaction time, and decreased mental clarity.

• Sex drive and performance issues—how chronic sleep deprivation directly impacts libido and energy levels.

Dr. Ryan also exposes common sleep killers such as alcohol, blue light exposure, late-night eating, and overtraining. He provides practical solutions to optimize sleep naturally, from regulating light exposure and morning routines to simple supplements and nighttime habits that improve recovery and hormonal balance.

If you’re serious about your health, fitness, and performance, this episode will change how you prioritize sleep. Don’t let bad sleep hold you back—start applying these strategies today.

👉 Subscribe now and tag @theweaponizedbody on Instagram to share how these sleep hacks are improving your health and performance!

“You can track your macros, optimize your workouts, and take all the supplements in the world—but if you’re sleeping like shit, you’re sabotaging yourself.” - Dr. Ryan Hewitt

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In this episode ofThe Weaponized Body Podcast, host Dr. Ryan Hewitt welcomes his coach, strength and conditioning expert Dave Lipson. As the co-founder ofThunderbro andAlphababe with his wife, Camille, Dave shares his journey from professional baseball to elite CrossFit competition, and ultimately to bodybuilding. He and Dr. Ryan discuss what it really takes to build muscle, train for longevity, and optimize hormone health without breaking the body.

Dave reflects on his personal transition from high-intensity CrossFit to a more sustainable training approach, one that blends performance and aesthetics. He shares how competing in bodybuilding forced him to confront extreme levels of discipline and accountability, pushing his body beyond its natural limits. The conversation shifts into the challenges of aging athletes, hormone suppression due to overtraining, and the critical role of hormone replacement therapy (HRT) in maintaining peak performance. Dave and Dr. Ryan dive into testosterone optimization, managing estradiol levels, the impact of red blood cell production, and the necessity of consistent lab work to fine-tune hormone therapy.

Additionally, Dave shares his transformative experience with plant-based medicine, recounting how psilocybin and other natural therapies helped him heal from years of stress, improve his mental clarity, and reconnect with his deeper purpose. The discussion covers the intersection of fitness, longevity, and personal growth, giving listeners an inside look at the evolving science of health optimization.

Key Takeaways:

• The transition from CrossFit to bodybuilding and how to train for longevity.

• The impact of HRT, testosterone replacement, and proper hormone management.

• How lab work and tailored protocols ensure optimal health and performance.

• The importance of balancing aesthetics and function in training programs.

• How psilocybin and plant-based medicine can unlock deeper healing and self-awareness.

🔥 Ready to take control of your fitness, health, and longevity? Connect with Dr. Ryan Hewitt for expert coaching, training programs, and next-level hormone optimization.

🎧 Listen now and transform the way you train, recover, and live. 🚀

“You’re trying to take your body to a level that it does not want to go naturally. Most people never even taste that because as soon as it gets a little hard, they tap out.” – Dave Lipson

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In this episode ofThe Weaponized Body Podcast, Dr. Ryan Hewitt welcomes Andrew Martin, founder of Precision Human Optimization, to uncover the critical connection between gut health and testosterone levels. As a performance-driven coach working with high-performing executives, Andrew shares insights into why so many men struggle with low testosterone, slow metabolism, and poor muscle recovery—despite training hard and eating clean.

They dive into the two primary ways gut health directly impacts testosterone: poor nutrient absorption and chronic inflammation from leaky gut. Andrew explains how intestinal permeability (commonly known as leaky gut) leads to systemic inflammation, disrupting testosterone production and metabolic function. He also reveals how factors like stress, overtraining, alcohol, and poor digestion create a vicious cycle that hinders performance and vitality.

Key Takeaways:

• Testosterone and Gut Health – Poor digestion limits the absorption of essential nutrients like cholesterol and vitamin B5, which are crucial for testosterone production.

• Leaky Gut and Inflammation – When the gut barrier is compromised, toxins enter the bloodstream, triggering inflammation that inhibits testosterone production.

• Overtraining & Cortisol Dysregulation – Excessive training without proper recovery elevates stress hormones, diverting resources from testosterone to cortisol production.

• Gut Health & Metabolism – Impaired digestion leads to inefficient nutrient utilization, slowing metabolism and making fat loss difficult.

• Practical Gut Health Strategies – Chewing food thoroughly, avoiding screens while eating, and post-meal walks are simple yet powerful habits for digestion and testosterone optimization.

If you’re struggling with low energy, slow recovery, or plateaued progress, it might be time to look at your gut health. Listen in for actionable steps to optimize digestion, balance hormones, and maximize your body’s potential.

👉 Ready to take control of your health? Follow Andrew Martin on Instagram and YouTube at @AndrewMartinHealth for more insights on gut health, hormones, and performance optimization!

“If your gut is inflamed, your brain is inflamed—what happens in the gut doesn’t stay in the gut; it impacts everything, from metabolism to testosterone to mental clarity.”

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In this mindset-driven episode of The Weaponized Body, Dr. Ryan Hewitt unpacks the biological wiring that makes humans seek comfort, avoid pain, and chase pleasure. While this instinct once kept people alive, in today’s world of instant gratification, it has created a cycle of weakness, addiction, and dependence. From ultra-processed foods designed to hijack dopamine to digital distractions that keep people sedated, the modern world has been engineered to make life easy—and that’s precisely why most people struggle to push themselves.

Dr. Ryan breaks down how embracing physical discomfort and mental resilience leads to greater health, strength, and personal growth. He shares his own experiences with CrossFit, endurance challenges, and emotional breakthroughs in men’s groups like Wake Up Warrior. Through scientific research on the mid-cingulate cortex, he explains how the brain literally rewires itself when exposed to hard things—allowing people to handle stress better and perform at higher levels.

Key Takeaways:

✔️ The science of discomfort—why your brain resists it and how to overcome it

✔️ How dopamine hacking keeps people addicted to easy, destructive habits

✔️ Why modern convenience is the enemy of resilience

✔️ How physical and emotional challenges rewire the brain for strength

✔️ Simple ways to push yourself weekly and break free from learned helplessness

🔥 The time for easy living is over. If you want an extraordinary life, you have to do hard things. Start today by committing to a challenge—whether it’s a cold shower, an intense workout, or a tough conversation.

🎧 Subscribe now, leave a 5-star review, and share this episode with someone who needs it. The path to resilience starts with one decision—are you in?

“We’re wired to seek pleasure, avoid pain, and conserve energy—but if you live by default, you’ll end up fat, sick, and dependent.” - Dr. Ryan Hewitt

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In this episode of The Weaponized Body Podcast, Dr. Ryan Hewitt takes on a topic that’s often overlooked yet crucial for overall fitness—leg day. With his signature mix of expertise and humor, Dr. Ryan explores why skipping leg day is a massive mistake for anyone serious about health, performance, and longevity.

Listeners will learn about the essential role leg strength plays in everything from hormone optimization to brain function and even pain prevention. Discover why training your legs—the largest muscle group in your body—isn’t just about aesthetics; it’s about creating a strong foundation for movement, improving metabolic health, and ensuring long-term independence.

Key Takeaways:

• Skipping leg day leads to imbalances that can result in chronic pain, particularly in the back, hips, and knees.

• Leg training boosts testosterone levels and supports brain function, helping to slow cognitive decline.

• Strong legs improve bone density, balance, and overall resilience, reducing the risk of injury and falls.

• Building leg strength is critical for enhancing metabolic health, lowering the risk of diseases like diabetes, and promoting longevity.

• Incorporating compound movements like squats and deadlifts into your routine can supercharge your fitness and even your heart health.

Whether you’re an elite athlete or a weekend warrior, this episode is packed with actionable advice to help you unlock your full potential.

🎧 Tune in now to learn how training your legs can transform your body—and your life. Don’t forget to share, leave a review, and join us next week as we dive into the mindset of peak performance!

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“Skipping leg day is like building a house with no foundation; it’s bound to crumble eventually.” - Dr. Ryan Hewitt

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