Randall

Always Adaptive

A Fitness , Health & Fitness and Nutrition podcast Explicit

About the show

Dive into trending health and fitness topics with Evidence Based Coach, Randall James. Having a background in many different exercise modalities, he looks at all exercise through the lens of health AND performance and so provides a unique perspective that's hard to find elsewhere.

Newest episodes

Responding to Your Comments: Junk Food, Cross Training, Burnout Sets, Dead Hangs & MORE

Nov 9, 2026 29 min

Every so often, some really interesting comments build up on my videos, and instead of getting into a never-ending debate in the comment section, I like to take the conversation a little further and see what the research actually says. So today we're responding to some more of your comments! We're talking about whether you can out train a bad diet, the importance of cardio vs strength training, whether burnout sets and BOSU balls are worth your time, dead hangs for spinal decompression, and whether cycling can actually make you a better runner. Some of these comments made some genuinely good points, some sent me down some interesting research rabbit holes, and others... well, I'll let you be the judge. As always, we're going deep and trying to separate what we know from what we think we know. If you disagree with something I say, let me know in the comments! Just bring some evidence to the conversation. That's how we all get smarter. Thanks for watching, and stay adaptive! Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Do You Really NEED Carbs for Endurance and Lifting Performance?

Oct 26, 2026 33 min

Are carbohydrates really necessary for athletic performance? Can you become so efficient at burning fat that carbohydrates become unnecessary? And what happens when you take athletes who have adapted to a low-carbohydrate diet and put them through some pretty demanding endurance tests? I've been wanting to make this video for a while. Dr. Andrew Koutnik has published some really interesting research examining low-carbohydrate diets, fat adaptation, and endurance performance. And if you've spent any time in the fitness and nutrition world, you've probably noticed that carbohydrates have become one of the more controversial topics. On one side, you've got people who believe carbohydrates are absolutely essential for athletic performance. On the other, you've got people arguing that we've dramatically overstated their importance and that becoming better at burning fat might be the answer. But what does the research actually tell us? In this video, we're going to take a close look at several studies examining low-carbohydrate and high-carbohydrate diets, including how the researchers designed their experiments, what the participants actually ate, and how they performed when put to the test. I'm not particularly interested in defending carbohydrates or demonizing fat. I'm interested in understanding how our bodies work and whether the evidence supports the claims being made. So, as usual, we're going to get a little nerdy. I hope you find this video useful and if you do, leave a comment and a review letting me know as much! Thanks for tuning in :) Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Cardio vs Diet: Which Matters More for Longevity?

Oct 12, 2026 25 min

What's more important for longevity, cardiovascular fitness or diet quality? Recently I rewatched an episode of the Coach Em Up podcast featuring Zack Telander and Alec Blenis, where they got into a really interesting discussion about longevity, cardiorespiratory fitness, and ultra-processed foods. Some pretty wild statistics were thrown around, and naturally, being the nerd that I am, I wanted to dig into the actual research and see what the literature had to say. So in this video, we're diving into several large observational studies and meta-analyses examining the relationship between cardiovascular fitness, ultra-processed food consumption, and all-cause mortality. And of course, we'll talk about why it's so important to challenge our own biases, especially when we come across research that seems to confirm something we already believe. There's a lot to unpack here, and some of these studies are pretty fascinating. Let me know your thoughts in the comments! How much cardio do you do? Do you track your VO2 max? And how much attention do you pay to ultra-processed foods in your diet? Thanks for watching, and as always, stay adaptive! Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

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All episodes

Responding to Your Comments: Junk Food, Cross Training, Burnout Sets, Dead Hangs & MORE

Nov 9, 2026 29 min

Do You Really NEED Carbs for Endurance and Lifting Performance?

Oct 26, 2026 33 min

Cardio vs Diet: Which Matters More for Longevity?

Oct 12, 2026 25 min

5 Things I've Learned Over 12 Years of Coaching

Sep 28, 2026 20 min

September marks 12 years of coaching people, and to “celebrate,” I wanted to do what I do best: be a nerd. So I’m sharing five lessons I’ve learned over those 12 years. We’re talking about what I do when someone feels a tweak during a workout, why I think some people could benefit from more intensity, and why I’ve changed my mind about chasing perfect movement. I also get into knee valgus during running and why a bench press cue like “break the bar” might help one person but make the lift uncomfortable for someone else. Some of this is research, some of it is experience, and some of it is me looking back at things I used to teach and thinking, “Yeah, I’d handle that differently now.” Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

IBD: These 2 Supplements Put My Ulcerative Colitis Into Remission

Sep 14, 2026 28 min

I’ve had ulcerative colitis for around 25 years, and if you’ve followed this channel for a while, you know I’ve experimented with just about everything trying to get this disease under control. Well, I’m finally in remission. And strangely enough, the two things that seem to have made the biggest difference for me weren’t biologics or another prescription drug. They were two supplements: Boswellia Serrata and Indigo Naturalis, also known as Qing Dai. Over the years I’ve experimented with different ulcerative colitis treatments, changes to my diet, medications, supplements, exercise and just about anything else I thought might help control my UC. Within days of using these supplements I went from dealing with ulcerative colitis symptoms like blood, cramps, urgency and constantly worrying about what I ate to having none of it. I can eat foods again that I haven’t been able to touch in years. I’m gaining weight, gaining muscle, getting stronger, sleeping better and generally feeling like I have my life back. But you guys know me. My experience is N=1, and my anecdotal experience of feeling better isn’t enough for me to tell you that something works. So in this video we’re going down the rabbit hole. I break down the research on Boswellia and Qing Dai for ulcerative colitis and IBD, how they may work, the randomized controlled trials, and the safety concerns, particularly the reports of pulmonary arterial hypertension associated with Indigo Naturalis. I also take a closer look at the research that caused me the most concern, how the potential risk was actually established, and some of the conflicts of interest I found while researching the investigators. I also talk about my history with the disease, conventional ulcerative colitis treatment, my experience developing pancreatitis after being prescribed 6 MP, Purinethol, and why my own experience has changed the way I think about risk when deciding what I’m willing to try. Ulcerative colitis is a form of inflam...

Are Barefoot Shoes Good for Running? I Changed My Mind

Aug 31, 2026 32 min

Are barefoot shoes really good for running like many people say they are? This is definitely something I changed my mind on. I used to be a staunch supporter of living your entire life in barefoot shoes. Sleep and dream in barefoot shoes. I was totally bought in, but it wasn’t based on science. It was based on other people telling me to and I wasn’t equipped at the time to think critically about it. Don’t get me wrong, I definitely think they’re extremely valuable for some people and they have their utility. I’m just no longer breathing barefoot shoes like I used to. In this video I steelman the barefoot shoe topic and examine the evidence point by point to inform you on whether or not barefoot shoes live up to all the hype. I go through foot strength and structure, balance and performance, and injury prevalence. I think there’s a ton of value here, whether you’re someone just looking to strengthen your feet or if you’re someone who’s curious about trying to run in barefoot shoes, I’m confident you’ll walk away from this episode with your answers. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Are Jefferson Curls Dangerous? The Spinal Flexion Debate w/ Alex Sterner

Aug 17, 2026 41 min

Are Jefferson curls dangerous? Are they a safe way to train spinal flexion, or does loaded spinal flexion increase the risk of things like a herniated disc? Jefferson curls have been exploding in popularity over the past couple of years on social media. Some people use their shock factor just to spike engagement, some see genuine uses for the Jefferson curl in strengthening the lower back, and others think it's one of the most dangerous exercises out there. I had a commenter ask for my thoughts on them, and since I'm new to the exercise, I figured I'd bring in someone with more experience and have a back-and-forth on the matter. In this discussion, we get into loaded Jefferson curls, spinal flexion more broadly, and the concern around disc herniation and lower-back injury. We also talk about where the fear surrounding loaded spinal flexion comes from and how Alex approaches actually training these movements. Alex is the cofounder Electrum Performance a gym based out of San Diego, CA that specializes in combat athletes. He himself is a black belt in BJJ and a very decorated strength coach. I loved hearing Alex's take, and I'm looking forward to having more discussions with him in the future on other topics. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Kettlebell Swing Form, Milo Wolf vs Andrew Huberman, and Gymflation

Aug 3, 2026 26 min

I wanted to try something different for this episode. I've selected 3 different health and fitness related clips to review. I'm going to walk through each one using the same evidence-based thought process I always do, separating what's supported by the evidence from what isn't. The first clip is going over whether or not you should keep your arms straight during a kettlebell swing. The second clip is Dr. Milo Wolf responding to Dr. Andrew Huberman in regard to whether late day exercise can lead to worse sleep outcomes. And lastly, we're going over whether a 405lb deadlift is still impressive. In other words, has gymflation ruined our ideas of what normal is. This was a lot of fun to make so if it does well, I'll likely be doing more of these. If you come across any interesting health and fitness related clips you would like me to respond to, feel free to email them to me. randall@alwaysadaptive.com Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Dr. Mike Says Hypoxic Training Doesn't Work... Is He Right?

Jul 20, 2026 20 min

Dr. Mike reacted to Erling Haaland's hot hypoxic chamber training and made a compelling case for why harder training isn't always better. He's mostly right, but there's an entire field of research that seems to contradict one of his core arguments. Mike thinks that because hypoxic training is more difficult, we're basically unable to train hard enough to get a proper stimulus therefore you're better off training in a really comfortable environment. Check out the video to get the full story! Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

3 Supplement Scandals You NEED to Know About in 20 Minutes

Jul 6, 2026 20 min

3 Supplement Scandals You NEED to Know About in 20 Minutes The supplement industry runs on one assumption… That you won’t check under the hood. In this video I’m breaking down 3 of the biggest supplement scandals in recent years that have been documented by independent lab testing and peer reviewed research. We’re going to hit creatine, protein powdrs and other products, and the holy grail in fish oil or omega 3’s. I'm not telling you to stop taking supplements. I take them every day. But I am telling you to be more careful about which ones you're choosing, because the difference between a good choice and a bad one could be costing you hundreds of dollars a year on products that aren't doing what you think they are. Timestamps: 00:00 - Introduction 00:55 - Creatine Gummies 05:50 - Protein Powder 10:05 - Fish Oil 18:16 - What To Look For Instead Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Does Strength Training Improve Running Performance? (AI Almost Fooled Me)

Jun 22, 2026 24 min

Does strength training for runners actually work? I dug into a ton of peer-reviewed research on lifting for runners, and covered injury prevention, performance, and I’m providing some running tips you won't find anywhere else. Along the way I almost got fooled by an AI generated study that doesn't actually exist. In this video I answer three questions: Does strength training improve running performance? Does strength training actually reduce running injuries? (real injury prevention data, not assumptions) and does the TYPE of strength training matter? Weightlifting vs. bands vs. bodyweight, for endurance training. Chapters 01:40 The AI study that didn't exist 04:07 Does strength training improve running performance? 11:19 Does strength training reduce running injuries? 15:40 Why I have the opinion that I do on injury prevention. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

2 Coaches Talk About EVERYTHING: Periodization, Weight Shift, Spinal Flexion, and MORE

Jun 1, 2026 1 hr 45 min

This is a repost of my interview on @TheMindfulMovementPodcast where Les Raymond and I had an amazing and fun live conversation about all kinds of topics. This was a trial run to see how the live format works and so we're thinking about doing this at some sort of frequency that we're unsure of just yet. The topics we talked about ranged from periodization tactics for lifting and running, how your head needs to move during running, lifting form and spinal flexion, different fueling strategies including keto/carnivore vs carbohydrates, mindfulness, and why more people need to stop using absolute language and be able to admit when they're wrong. These chats are always great as evidence by us going for almost 2 hours and I felt like I could've kept going but we'll save it for the next one. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

9 Year Old Deadlifts 180lbs! Does Lifting Stunt Growth in Kids?

May 25, 2026 20 min

A 9-year-old deadlifted 180lbs in competition and the internet had opinions. Some people were excited. Others asked "how is this even allowed?" and those people are wrong. In this video I break down the evidence on youth resistance training: the growth plate myth, injury rates compared to popular youth sports, bone mineral density data, childhood obesity tracking, and the psychological outcomes of resistance training in young people. The data will surprise you and leans HEAVILY in one direction. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Responding to Comments: Protein Myths, Gymnasts vs Bodybuilders, and Stretching vs Lifting

May 11, 2026 22 min

People have been leaving some wild comments lately… so it was time to bring this series back. In this episode, I respond to comments covering protein intake recommendations, stretching vs resistance training for flexibility, BOSU balls and instability training, gymnasts vs bodybuilders, functional training, cheat meals, calorie tracking, fiber intake, and more. We dig into the current evidence on protein requirements for muscle growth and strength, talk about why “functional” training still lacks a consistent definition, and break down the difference between what’s possible vs what’s optimal when it comes to training methods. I also respond to a video claiming calorie restriction is a bad method for weight loss, discuss why sustainability matters more than perfection in nutrition coaching, and explain why I think nuance matters when interpreting studies instead of blindly accepting conclusions that confirm our biases. If you enjoy evidence based fitness discussions, breaking down studies, and long-form responses to internet fitness debates, this one’s for you. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Stretching vs Resistance Training: The Flexibility Debate

Apr 27, 2026 18 min

Most people think flexibility is just about stretching muscles longer. That’s part of it, but it’s not the whole story. In this video, we’re digging into what actually controls your range of motion. We’ll break down the role your nervous system plays, how motor patterns influence flexibility, and why simply forcing yourself deeper into stretches doesn’t always lead to lasting results. Then we’ll walk through the research comparing stretching and resistance training, looking at how each one impacts flexibility, strength, and long-term carryover. Not just what improves range in the moment, but what actually sticks and transfers to real movement. I’ll also show you how full range of motion strength training fits into this conversation, where different types of stretching can still be useful, and how to structure both depending on your goal. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Strength vs Cardio: The Longevity Debate

Apr 13, 2026 22 min

Longevity has become the focus of modern health. There’s no shortage of YouTube influencers pushing supplements like NAD and resveratrol with promises of extending your life. But do you want to know what consistently shows up in the data? Being fit. So the real question isn’t supplements. It’s this: what matters more for longevity, cardio or strength? That’s exactly what we’re breaking down today. I’ll walk you through the data comparing both, where each one wins, and what happens when you combine them. And if you want something practical to follow, I’ve built a free hybrid program you can start immediately. Just drop your email here and I’ll send it over: http://eepurl.com/h1vzjr Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Jillian Michaels vs Body Positivity: INTENSE Surrounded Debate Reaction

Mar 30, 2026 28 min

Is body positivity actually helping people… or is it missing something important? In this video, I break down the Jubilee “Surrounded” debate featuring Jillian Michaels and 20 body positivity activists, looking at the claims, the arguments, and most importantly, the data behind them. We get into: • The difference between association and causation in obesity research • Mendelian randomization and what it actually tells us about risk • The “metabolically healthy obesity” debate and why definitions matter • Intuitive eating and whether hunger cues can be trusted • Hormonal changes like leptin resistance and ghrelin dysregulation • Weight bias in healthcare and what the data actually shows • The role of perception and interpretation in social interactions Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Is Zone 2 Training Overhyped?

Mar 23, 2026 28 min

If you’ve been told that zone 2 cardio is the gold standard for health, fat loss, and performance… it’s time to take a closer look. In this video, I take a look at the current state of some evidence comparing zone 2 vs HIIT, looking at VO2 max improvements, mitochondrial adaptations, and fat loss outcomes. You’ll learn whether zone 2 training benefits are truly superior, or if higher intensity methods are a more time-efficient way to improve VO2 max and overall fitness. We also dive into one of the biggest questions in fitness right now: Does HIIT burn more fat than zone 2, or is low intensity cardio still the best approach for fat loss? Topics covered: Zone 2 vs HIIT for VO2 max Zone 2 cardio benefits vs higher intensity training Best cardio for fat loss based on research Mitochondrial adaptations and exercise intensity Time efficiency and real world training application If you’re trying to figure out whether zone 2 cardio is necessary, or just want a smarter way to train, this will give you the full picture. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Muscle Soreness or Damage Doesn't Equal Better Results

Mar 9, 2026 14 min

For decades, lifters have been told that soreness is a sign of a great workout. The idea that “no pain no gain” means your muscles need to be damaged in order to grow has become one of the most common beliefs in fitness culture. But modern hypertrophy research paints a very different picture. In this video, I break down the relationship between muscle soreness, muscle damage, and hypertrophy. We examine whether or not you should be chasing muscle soreness or DOMS by damaging your muscles. If you're the type of person who gets mad at others for resting too long or are constantly critical of people for not training hard enough, then this video is for you. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Big and Weak vs Small and Strong

Mar 2, 2026 19 min

Does muscle size really predict strength? You’ve probably seen smaller powerlifters deadlifting insane weight while bigger bodybuilders struggle with less. So what’s actually going on? In this video, I review a couple clips from the great TNF and Coach Mundy. Being bigger increases your potential for strength. But strength expression depends on skill, motor learning, and how you train. I break it all down, so check it out and let me know what you think in the comments! Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Fascia Doesn't Work Like Functional Patterns Says

Feb 23, 2026 29 min

You've probably heard claims about fascia release, myofascial release, and even specific fascia training methods that promise to unlock movement, reduce stiffness, and improve performance. But what do these terms actually mean and can fascia really be targeted the way many people suggest? In this video, we take a closer look at the growing conversation around fascia release exercises, modern movement culture, and the ideas popularized by systems like Functional Patterns. You will see how different training philosophies interpret connective tissue, why certain techniques feel effective, and where the discussion around fascia continues to evolve. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Are BOSU Balls Bad for Muscle Growth and Strength?

Feb 9, 2026 15 min

In this video, I’m responding to some comments that have piled up over the past 6 months about some BOSU ball comments I made. I break down some data behind BOSU ball training, instability exercises, force production, and why so many people misunderstand what this equipment actually does. BOSU balls were originally designed for balance training, proprioception, rehab, and fall prevention, not for building strength or muscle. Yet somehow, they became a staple in gyms during the early 2000s “functional training” boom. I walk through: Why EMG data is often misinterpretedHow instability diverts neural drive away from large motor unitsWhy force production and rate of force development matter for strength, hypertrophy, and injury preventionWhy single-leg training on stable ground beats BOSU ball exercises for real-world stabilityIf you’re thinking about adding a BOSU ball to your training regime, watch this video first. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Heavy Strength Training SPANKS "Functional Training"... Here's Why

Feb 2, 2026 14 min

In this video, I break down a 10 month lifting study that compared traditional strength training, plyometrics and sprint training, functional training, and a control group in trained athletes. The researchers tested squat strength, jump height, sprint speed, and change of direction to see which style of training actually improved athletic performance the most. The results weren’t even close. But as impressive as the findings were, the study also had some important flaws in how power training and functional training were designed and progressed. I walk you through the raw data, explain what the graphs really show, and break down why strength raises your performance ceiling while skill and explosiveness sit on top of that foundation. We also dive into concepts like GPP vs SPP, progressive overload, sample size issues, and why “functional” movement without meaningful load often isn’t enough to drive real adaptation. If you care about getting stronger, faster, and more athletic without falling for flashy fitness trends, this one’s for you. Ready to reset your training and nutrition with a clear, custom plan? Book your Always Adaptive Premium Program Audit Bundle here: https://calendly.com/alwaysadaptive/premium-program-audit Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Is Creatine ACTUALLY a Brain Boosting Supplement?

Jan 27, 2026 16 min

Creatine is one of the most researched supplements in fitness, but its effects on brain health and cognition are often oversimplified. In this episode, I break down the actual human research on creatine and cognitive performance, separating the idea of “brain boosting” from what the data really show. We walk through randomized controlled trials examining creatine under sleep deprivation, hypoxia, mental fatigue, aging populations, and healthy young adults, looking closely at where benefits appear, where they don’t, and why the effects seem to be task-specific and stress-dependent rather than universal. I also share my own personal experimentation with higher-dose creatine during periods of poor sleep and how it’s affected my cognition, mood, and training performance. The goal isn’t hype or dismissal, but an honest look at where creatine may help, where it likely doesn’t, and why individual response matters. If you’ve heard claims that creatine “boosts the brain” or that it does nothing at all, this episode lays out the full evidence-based picture. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Trumps New HHS Has Flipped the Food Pyramid Upside Down!

Jan 19, 2026 16 min

The new HHS dietary guidelines have sparked controversy, especially after the release of the new inverted food pyramid under Donald Trump’s administration, with RFK Jr. playing a pivotal role in shaping the conversation around food, health, and chronic disease. In this video I give some of my thoughts, good and bad, on these new HHS guidelines. We’ll look at protein recommendations, fat intake, saturated fat limits, dairy guidance, added sugars and how someone can follow the pyramid visually while still overshooting calories and fat targets without realizing it. Let me know your thoughts in the comments! Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Clean Eating vs Calorie Counting: Responding to Comments

Jan 14, 2026 13 min

In this video, I respond directly to a commenter debating clean eating vs calorie counting, and why this argument keeps coming up in the first place. Using human and animal research on food deprivation, restraint, and cravings, I break down what actually happens when you try to eat “perfectly” versus using calories as a flexible tool. We’ll look at studies on chocolate, carbohydrate restriction, protein restriction, and intermittent access models that help explain binge eating, cravings, and loss of control. The goal here is clarity, not dogma. Calories, macros, clean eating, keto, fasting, none of them are universally right or wrong. The question is which approaches are sustainable long term without creating a cycle of restriction, cravings, and binging. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Is Heavy Resistance Training Superior for Tendon Adaptation?

Jan 7, 2026 15 min

Is heavy resistance training really better for tendon adaptation, or is strength training being oversold as a way to “target” connective tissue? In this video, I break down what the research actually shows about tendon adaptation in response to resistance training and strength training. We look at whether tendons remodel differently with heavy vs light loads, what targeting connective tissue really means, and why many claims go beyond what the data can support. I walk through a large meta-analysis on human tendon adaptation, explaining changes in tendon stiffness, Young’s modulus, and cross-sectional area, and why material quality matters more than tendon size alone. We also dig into subgroup analyses comparing high- and low-intensity loading, different contraction types, and training duration and I give my take at the end. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Practical New Year’s Resolution Tips for Long Term Fitness Success

Dec 31, 2025 14 min

Every New Year, the same thing happens. Motivation is high, plans are ambitious, and by the second week of January most New Year’s resolutions are already falling apart. In this video, I break down how to approach your New Year’s fitness resolution in a way that actually holds up long term. Not “New year new me” extremes, not daily challenges that burn you out, and not biohacks that distract you from the real work. Instead, we talk about simple, sustainable strategies that help you avoid injury, manage soreness, and build real momentum through personal development. You’ll learn: • Why doing the same workout every day is one of the fastest ways to quit • Why most New Year’s resolution ideas fail and how to avoid decision fatigue • How to think about your “why” so it actually keeps you consistent • What progress really looks like when social media comparisons are stripped away If you have ever asked yourself how to actually keep your New Year’s resolution, how to stick to a New Year’s resolution, or specifically how to stick to your New Year’s fitness resolution, this video is for you. This is not about perfection. It is about making decisions today that future you will be grateful for because whether you train or not, the time is going to pass anyway. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

How Much Exercise Do You Actually Need? Lifting AND Running

Dec 22, 2025 21 min

How much exercise do you actually need to be healthy and perform well? And how does that change if you’re lifting, running, or trying to do both? In this video, I break down what the current research actually says about exercise volume, including lifting and endurance training, and why some popular conclusions about “too much exercise” are being overstated or misunderstood. We look at how certain studies and narrative reviews have been used to create fear around training volume, where the certainty of the evidence is very low, and why cherry picking outcomes leads to misleading conclusions. I also walk you through how I personally structure training, how I program differently depending on whether someone is optimizing for strength and hypertrophy or for running performance, and why you cannot optimize everything at once without tradeoffs. You’ll see practical hybrid setups for lifting focused and running focused goals, along with the evidence that shapes those decisions. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Dr Mike vs Jason Fung: The Calorie Debate REACTION

Dec 15, 2025 22 min

Do calories matter or is it all about hormones like insulin? In this video I break down the calorie debate through a long discussion between Dr. Mike and Jason Fung and explain why so many arguments about calories miss the real issue. Calories do not cause obesity. They are the measurement of the food that led to weight gain. Hormones influence hunger and behavior, but regardless of the mechanism, body weight still reflects how much energy is consumed over time. Calories are a tool, not a moral judgment and not the only way to lose weight. I explain why claims that calories do not matter usually circle back to admitting that they do, why insulin does not shut off fat burning, and why approaches like fasting, keto, and calorie tracking can all work or fail depending on sustainability. Ready to reset your training and nutrition with a clear, custom plan? Book your Always Adaptive Premium Program Audit Bundle here: https://calendly.com/alwaysadaptive/premium-program-audit Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Greg Doucette is WRONG About Science Based Lifting!

Dec 8, 2025 29 min

Science based lifting is taking fire from every direction right now, and not just from trolls. After Aaron Solomon exposed major flaws in Mike Israetel’s PhD dissertation, a lot of people saw their chance to attack science itself. Creators like Greg Doucette, Sam Sulek and a wave of others have been dropping reaction videos that paint evidence-based training as shaky, unreliable, or outright pointless. Some of the biggest names in the research world, including Jeff Nippard and Brad Schoenfeld, are getting dragged into the crossfire. In this video, I break down several of these viral clips and bring some sanity back into the conversation. Science has flaws. Researchers make mistakes. Studies can be biased or poorly designed. None of that makes science useless. My goal is not to defend anyone. My goal is to help lifters understand the difference between critiquing science, rejecting science, and how evidence, experience, and critical thinking actually work together. 00:00 Introduction 02:09 Sam Clips 07:38 Greg Clips 22:43 Things to Look for in Studies Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Seed Oil Debate: Dr. Paul Saladino vs Dr. Nick Norwitz Breakdown with Physionic

Nov 17, 2025 1 hr 6 min

In this episode, I sit down with Dr. Nic Verhoeven (Physionic) to break down the now-viral seed oil debate between Paul Saladino and Nick Norwitz. Who’s Who: Dr. Paul Saladino, MD – Carnivore diet advocate and founder of Heart & Soil. Known for his initial promotion of the carnivore diet and his strong anti–seed oil stance. @Paulsaladinomd Dr. Nick Norwitz, MD, PhD– Harvard-trained researcher in metabolism and nutrition science, presenting the pro–seed oil perspective. Known for his YouTube content on nutrition including the keto diet and other forms of metabolism. @nicknorwitzMDPhD Dr. Nic Verhoeven – PhD in molecular medicine and science communicator known for deep, evidence-based breakdowns of nutrition controversies. Randall (Always Adaptive) – Strength and Running coach and researcher focused translating research into real-world performance and health in an unofficial capacity. We review three clips from the debate and analyze the claims and the logic behind both sides so you can walk away with a clearer understanding of seed oils, inflammation, and what the science actually shows. To me this, this video presents some of the MOST important questions that anti-seed oil people HAVE to answer in order to get their ducks in a row. Stay tuned till the end to hear them out! Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Responding to YOUR Comments: Israetel, Goggins, and MORE

Nov 10, 2025 23 min

You guys had A LOT to say this quarter, and some of these comments I couldn't ignore. From people defending David Goggins to calling me out on the lead in protein powder video, to sharing incredible real-life stories about why running actually matters, we're covering it all. Some of you think I'm too hard on ultra-endurance athletes. Others shared stories about how being able to run literally saved lives or got you out of emergencies. And yes, someone compared me to RFK Jr over the California lead regulations video... so we need to talk about that. If you've been engaging in my comments section, thank you. This channel exists because of conversations like these, and some of your real-world examples genuinely strengthened my arguments. Drop a comment below and let me know: Should I make a video on the Mike Israetel dissertation situation? Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Why Weighted Vest Walking Might Not Be a Fad

Nov 3, 2025 17 min

Most people think weighted vests are just another short-lived fitness trend, but the science paints a different picture. When used properly, they can boost metabolism, improve blood sugar control, and even help preserve bone density during weight loss. In this video, I break down what the research actually shows about weighted vest walking, strength training, and cardio, from how short, frequent bouts of movement can outperform long sessions to how wearing extra weight can help your body maintain its metabolic rate after dieting. I also cover the limits and risks, when weight vests might backfire, who should avoid them, and how to use them safely without aggravating old injuries or gait issues. By the end, you’ll know whether a weighted vest can truly replace cardio or strength training and how to use it as a bridge between the two. This is practical, evidence-based fitness that you can actually apply, whether you’re walking after meals, training at home, or just trying to make your workouts more effective. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Are You Consuming LEAD In Your Protein Powder?

Oct 27, 2025 16 min

Consumer Reports just dropped a bombshell article claiming that many protein powders on store shelves today contain lead in amounts that should concern consumers. But is that the whole story? Not quite. In this video, I dig into what the report actually says and what it doesn’t. We’ll look at how California came up with their proposition 65 number, what the FDA’s thresholds are, and whether these products are truly dangerous or just being sensationalized. We’ll also talk about how heavy metals end up in protein powders in the first place and what smart consumers should look for on the label before buying. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Is Functional Patterns Brainwashing People or Fixing Dysfunction?

Oct 20, 2025 24 min

Welcome back to the channel everyone. This week, we’re diving into Functional Patterns, the controversial training system founded by Naudi Aguilar that claims to “reprogram the body” through posture, gait, and biomechanics. I’ll break down what Functional Patterns actually is, how they compare to functional training, core workouts, myofascial release, and kettlebell training, and why some people are calling it a cult while others swear by its results. We’ll look at what the science says about fascia, myofascial release, and whether training can really influence your fascial system or if it’s just muscular and neural adaptations. I’ll also unpack FP’s testimonials, review real studies on myofascial therapy, and talk about what’s proven, what’s not, and where Functional Patterns might actually fit into athletic development. If you’re into evidence-based fitness and have been curious about Functional Patterns stay tuned. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

David Goggins vs Longevity: When Discipline Turns Destructive

Oct 12, 2025 25 min

David Goggins is one of the toughest humans alive, but does his mindset actually lead to a longer, healthier life? Or does extreme discipline come with hidden costs? In this video, I break down what makes Goggins so powerful, where his philosophy helps, and where it starts to destroy balance. We’ll talk about the difference between motivation and obsession, and how to stay disciplined without losing your health, family, or purpose in the process. Whether you’re chasing a marathon PR or just trying to stay consistent in the gym, this is a real look at what the Goggins mindset gets right and what it gets dangerously wrong. If you value training smart, building real resilience, and staying in the game for life, this one’s for you. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Does Running Make You LOSE Muscle? Lifting, Nutrition, and Intensity Explained

Oct 6, 2025 19 min

Does running make you lose muscle? Can you actually build muscle while running? In this video, I break down what really happens to muscle mass during running and strength training, and why the old “cardio kills gains” idea doesn’t hold up. We’ll look at how zone 2 training, running intensity, and fueling impact your body composition, and what separates healthy endurance from muscle-burning overtraining. I’ll walk you through key research comparing running vs lifting, showing how programmed running to lose fat can preserve or even increase lean mass when nutrition and recovery are dialed in. You’ll learn why fasted running increases the risk of muscle loss, how to use pre-run nutrition and running gels to maintain glycogen, and why post-run recovery is essential for rebuilding muscle protein. We’ll also cover how fueling long runs at the right intensity supports VO₂ max improvements without sacrificing strength. Whether you’re a hybrid athlete balancing barbell work and mileage, or simply trying to improve running performance while staying strong, this episode gives you the science and strategy to do both. If you care about optimizing strength for runners, maintaining a powerful physique, and understanding how running and body composition really interact, this breakdown will challenge what you’ve heard and give you a smarter way to train. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

TRT Isn’t as Safe as James Smith Claims

Sep 22, 2025 26 min

Testosterone therapy is one of the most debated topics in fitness right now. With more influencers promoting TRT as a cure all, it’s easy to get swept up in the conversation. But is the story really that simple? In this video, I respond directly to James Smith’s take on TRT and break down the parts of the conversation that most people are skipping over. We’ll look at the studies being cited, the conflicts of interest nobody is talking about, and the data that rarely makes it into the headlines. By the end, you’ll see why this debate isn’t as cut and dry as it’s often presented and why asking the right questions might matter more than just chasing the quick fix. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Some of YOU Took Dr. Mikes Side... Responding to Comments

Sep 15, 2025 13 min

In this video, I’m diving into the comments section and responding directly to what you had to say. A lot of the discussion centers around kettlebell training, bodybuilding versus athletic training, and whether certain exercises are actually effective for building power, strength, or performance. Some viewers even defended Dr. Mike, so I break down those arguments and share my honest take. My goal here isn’t just to clap back. It is to clear up misconceptions, explain what the research actually says, and show you how to think about training in a way that makes you stronger, more athletic, and harder to break. This episode is part reaction, part education, and part straight talk. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Should Runners Lift HEAVY or LIGHT?

Sep 8, 2025 15 min

Should runners lift heavy weights with low reps or light weights with higher reps? It's a question as old as time. This video provides the honest breakdown on strength training for runners. If you have heard runners should only lift light weights for lots of reps, this video shows what the evidence actually says. You will learn the best rep ranges for runners, how heavy lifting compares to high volume work for hypertrophy, why strength matters for economy and resilience, and how to pair lifting with your weekly runs. Want a FREE 3-part program? I just need your email address: http://eepurl.com/h1vzjr Study Citations: https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2022.857555/full https://www.researchgate.net/publication/338125992_The_effect_of_repetition_ranges_on_maximal_strength_and_hypertrophy https://journals.lww.com/nsca-jscr/Fulltext/2015/10000/Effects_of_Low__vs__High_Load_Resistance_Training.36.aspx Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Ice Baths for Pain, Hypertrophy, and Mental Health?

Sep 1, 2025 23 min

Ice baths and cold therapy are everywhere right now, from pro athletes to wellness influencers swearing by them. But do they really work the way people claim? In this video, I take a closer look at the evidence behind ice baths and break down what the science actually says about their impact on recovery, training, and wellbeing. We’ll explore the three main reasons people turn to cold exposure: pain relief, muscle growth, and mental health. My goal is to give you a clear, evidence-based perspective you can actually use. Whether you’re thinking about turning to cryotherapy for recovery, wondering if it could affect your training results, or curious about its role in mental health, this video will give you the context you need to make an informed decision. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Why Dr. Mike Israetel NEEDS Kettlebell Swings

Aug 25, 2025 19 min

We're back with another Dr. Mike video. I know it seems like I’m picking on him, but after his critique of the kettlebell swing and Turkish get up, it was too ironic to see him take on Vernon Griffith’s Navy Seal Assessment alongside DJ Shipley. The test included broad jumps, deadlifts, pull ups, farmer carries, planks, bench press, and an 800m run. It highlighted the exact issues I’ve been talking about. The broad jump exposed major gaps in his ability to produce and absorb force. Kettlebell swings directly train this through hip extension and eccentric control. The 800m run was even more concerning, with Dr. Mike Israetel finishing in 5:30 compared to Shipley’s 2:42. That pace difference matters not just for fitness but in real-world scenarios where running can literally save your life. In this video I break down what these results reveal about his training philosophy, why power development goes beyond bodybuilding, and how simple tools like swings, carries, and running make athletes more capable. Dr. Mike is incredibly strong, but strength alone isn’t enough if you can’t apply it outside the gym. If you’re interested in evidence-based training insights and performance breakdowns, subscribe for weekly videos. Stay Adaptive. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Calories In vs Calories Out: Tim Pool Debate Breakdown

Aug 18, 2025 28 min

In this video I break down the debate between Tim Pool and Phil Labonte on calories in versus calories out. Too many people treat that phrase like it explains everything, or they act like it doesn't matter at all. We're going to live somewhere in the middle. I cover why protein and carbs matter, how processed foods trick you into overeating, and why most people underestimate what they eat while overestimating their activity. As a coach I have seen that no single diet works for everyone. The key is accurate tracking, understanding your own needs, and applying nuance instead of oversimplified rules. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Dr. Mike Israetel is WRONG About the Kettlebell Swing

Aug 11, 2025 19 min

In this video, I’m breaking down kettlebell swings and Dr. Mike Israetel’s recent take on the “worst exercises,” giving my perspective as a strength and running coach with over a decade in the trenches. We’ll talk about where I agree, where I don’t, and why kettlebell swings, when used correctly, are one of the most valuable tools you can have for building power and conditioning. We’ll also get into why your power to weight ratio matters more than most people realize, why BOSU balls aren’t doing your strength training any favors, and how grip strength can be a true game-changer. I’ll cover the Turkish getup, why it’s misunderstood, and why nuance matters in every fitness conversation. Not every exercise is meant for hypertrophy, context matters. Whether you’re chasing performance, strength, or just better overall movement, the details matter more than the internet drama. I’ve dug into the research, the biomechanics, and the practical applications, so you’ll leave this video knowing exactly when these exercises work, when they don’t, and how to program them with intent. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Ulcerative Colitis: Blood Work, Prednisone, and Lifting (New Approach)

Aug 4, 2025 19 min

This video is essentially documenting an N = 1 experiment I conducted on myself after finding multiple studies to back up my theory that you can largely mitigate the side effects of prednisone by taking it intermittently and by exercising. Prednisone can also be effective at a low dose and when taken intermittently. So, I set off for a full year of taking 30mg of prednisone once a week and would check my lab work to see if I would end up with any of the glucocorticoid induced side effects like type 2 diabetes, fat gain, muscle loss, insomnia, depression, bone loss, increased blood pressure, etc. In the video I go over my blood work results and show that there is an alternative long-term approach. I struggle with Ulcerative Colitis. I've had it for a long time and I've tried so many different things over the past 25 years. Some have worked a bit and others haven't at all. This is one of the biggest things that has worked for me outside of dishing out thousands of dollars. This is not medical advice, if this protocol intrigues you speak with your doctor and keep in mind that the key to this protocol working for me was lifting weights and doing cardio. I break down my program later in the video. Studies Referenced in Video: Lifting Prevents Fat Gain and Muscle Loss: https://journals.lww.com/acsm-msse/fulltext/1998/04000/resistance_exercise_prevents.3.aspx Jogging Prevents Muscle Loss: https://www.sciencedirect.com/science/article/abs/pii/0026049588901059#:~:text=These%20data%20suggest%20that%20moderate%20exercise%20training%20can,appear%20to%20be%20affected%20by%20moderate%20exercise%20training. Low Dose Prednisone: https://ard.eular.org/article/S0003-4967(24)21594-6/fulltext Mouse Study: https://rupress.org/jem/article/219/5/e20211906/213107/Intermittent-prednisone-treatment-in-mice-promotes?searchresult=1 Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Can You REALLY Be Healthy at Any Size?

Jul 21, 2025 21 min

Is it really possible to be healthy at any size? In this episode I take a hard look at that question with no sugarcoating and no dodging. I break down what the science actually says about obesity, fitness, and metabolic health, and why movements like body positivity, while well intentioned, can sometimes blur the line between compassion and denial. I talk about the rise of weight loss drugs like Ozempic, the backlash they've created in the body positivity community, and why the BMI debate, despite its flaws, still matters for public health. I also dig into the concept of metabolically healthy obesity, explain why most people don’t fit that category, and why fitness matters a lot even if you don’t lose a single pound. This isn’t about shaming. It’s about being honest. With over 70 percent of adults in the US now considered overweight or obese, we can’t afford to keep hiding behind feel good slogans. I believe in compassion, but I also believe in truth, and this episode is about cutting through the noise and prioritizing health behaviors that actually move the needle. Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Testosterone Therapy: Muscle Boost or Health Gamble?

Jul 14, 2025 17 min

In this episode, I break down the science and controversy behind testosterone use, both the gains and the consequences. We’re not just talking gym talk here. One study I highlight shows that men who didn’t even train gained more muscle on testosterone than guys who were lifting without it. That’s a serious statement about what this compound can do. But the flip side? Increased hemoglobin, PSA levels, and early signs of cardiovascular risk. Nothing is completely safe, especially when it’s powerful enough to override nature. I’m not here to tell you what to do with your body. If you’re using testosterone, be honest about it. If you're considering it, understand what you’re getting into. Testosterone might be a cheat code, but like any shortcut, it comes with a cost. If you decide to get on or stay on testosterone, I’m hoping this video motivates you to start monitoring your hemoglobin/hematocrit, your PSA, and plaque score more closely. Coordinate with your doctor about these metrics and if they’re not concerned about it, send them this video. Chapters: 00:00 Introduction 01:22 Test without Lifting Builds More Muscle Than Natty Lifters 07:33 Same Study, Concerning Hemoglobin Results 09:15 Non Calcified Plaque Buildup in Testosterone Groups 12:03 Adverse Events from the Testosterone Trials 13:23 Critical Thinking and Logical Consistency 14:48 Final Thoughts References in the Video: Lifting Testosterone Study: https://www.nejm.org/doi/full/10.1056/NEJM199607043350101 TTrials Cardiovascular Study: https://jamanetwork.com/journals/jama/fullarticle/2603929#google_vignette Adverse Events from TTrials (adverse events are towards the bottom): https://academic.oup.com/edrv/article/39/3/369/4924422?login=false Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Fat Loss Has One Rule. The Keto Diet Doesn’t Break It

Jul 7, 2025 15 min

I’ve done keto. I’ve trained people on keto. And I’ve also seen it fail, over and over again. In this episode, I break down why keto can work… but why it’s not the magic fat loss solution it’s hyped up to be. Some people even treat keto like it’s a political identity, like wearing a MAGA hat for your diet. Just because it worked for your cousin who “lost 30 pounds eating bacon” doesn’t make it magic. We’ll break down real metabolic ward studies, the kind where people are locked in a lab, fed every meal, and there’s zero room to cheat. You’ll also see why keto might tank your performance in the gym, how fat is easier to store than burn, and why energy balance still rules the fat loss game. This isn’t an anti-keto rant. It’s a reality check. I share personal stories, research findings, and why long-term success comes down to sustainability, not elimination diets. If you’ve ever felt confused by carbs, fat, or what the hell to eat anymore, this one’s for you. 00:00 Introduction 01:46 What is a Metabolic Ward Study? 02:30 Reduced Fat Lost More Fat Than Reduced Carbs 06:20 Ad Libitum Keto Increases Energy Intake 08:19 Personal Negative Anecdote 09:48 The Keto Diet Reduces Power Output 13:39 Final Thoughts Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Grass-Fed Beef: Better for You or Just Better Marketing?

Jun 27, 2025 17 min

Is grass fed beef really healthier, or is it just another food label we’ve romanticized? In this episode of Always Adaptive, I break down the science behind the grass-fed vs grain-fed debate, from omega-3s and micronutrients to the marketing claims you’ve probably heard repeated in every wellness podcast. Spoiler: while grass-fed beef does have some benefits, it’s not the nutritional miracle it’s often made out to be. We’ll also look at how cooking affects those nutrients, why some grain fed beef might actually come out on top, and how your overall lifestyle matters way more than the type of steak you buy. 00:00 Introduction 02:12 Are Omega 3 Higher in Grass Fed Beef? 08:05 Relationship to Seed Oils 09:32 Micronutrient Profile of Grass Fed Beef 13:00 Grass Fed Marketing and Labels 14:55 Potential Ethics of Grass Fed Beef 16:06 Final Thoughts Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

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Podcast details

Created by: Randall
Status: Active
Latest episode: Nov 9, 2026
Episodes: 83
Release period: Every two weeks
Avg. episode length: 30 min
Explicit: Yes
Language: English

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