In this episode, I break down the 5 nutrition rules I personally follow to stay lean, build muscle, and keep energy high year round, without extremes, tracking forever, or burning out.
Stuck With Fat Loss or Muscle Gain? Get A Free Metabolic Assessment Here:
👇🏼
https://martin-gusoogsu.scoreapp.com/
Get My Fat Loss & Nutrition Blueprint For Free:
👇🏼
https://form.jotform.com/251788617934876
In this solo episode, I share the key priorities I’d focus on to get into the best shape of my life in 2026. Strength first. Sustainable fat loss. Long term results.
Stuck With Fat Loss or Muscle Gain? Get A Free Metabolic Assessment Here:
👇🏼
https://martin-gusoogsu.scoreapp.com/
Get My Muscle Building, Reverse Diet Guide For Free:
👇🏼
https://tinyurl.com/reversedietingblueprint
Stuck With Fat Loss or Muscle Gain? Get A Free Metabolic Assessment Here:
https://martin-gusoogsu.scoreapp.com/
In this episode, I sit down with Nick Bracks to talk about why motivation fails and what actually creates long term consistency.
We cover mental health, identity, discipline, all or nothing thinking, and the habits that help busy people stay lean without burning out.
This is a real conversation about rebuilding yourself after setbacks and playing the long game with your health.
Timestamps:
00:00 Introduction to Nick Brax and His Journey
03:03 The Impact of Mental Health on Personal Growth
05:44 The Struggle with Validation and Fame
08:58 Rock Bottom: The Car Crash Incident
12:00 The Illusion of Fame and Its Consequences
14:48 Finding Balance in a Chaotic World
17:59 Maintaining Mental and Emotional Health
20:49 Practical Fitness Tips for a Busy Life
23:27 The Power of Consistency in Fitness
26:08 Building Discipline Through Podcasting
27:29 The Journey of Personal Growth
30:48 Overcoming the All-or-Nothing Mentality
34:25 Mindset and Nutrition Challenges
39:39 Maintaining Weight Loss and Healthy Habits
41:49 Advice to My Younger Self
Connect with Nick Bracks:
Instagram: https://www.instagram.com/nickbracks
Website: http://nickbracks.com/
January Applications are open to work with Martin 1:1:
https://form.typeform.com/to/LpyFFT85
Apply to lock in current 2025 coaching rates:
👇🏼
https://form.typeform.com/to/LpyFFT85
Stress is one of the most overlooked reasons people struggle to lose fat and feel healthy, even when they train hard and eat well.
In this episode, I break down how stress impacts your hormones, recovery, appetite, and fat loss, and more importantly what you can actually do about it in real life without extremes or burnout.
If you feel stuck, inflamed, tired, or like your body is working against you, this one will click.
🎯 Get your Free Metabolic Health Score:
👉🏻 https://martin-gusoogsu.scoreapp.com/
🎯 Are you Leaking Energy? Take my High Performance Energy Assessment:
👉🏻 https://oybhighperformance.scoreapp.com
Work with Martin 1:1:
Want To Lose Fat Fast And Stay Lean Year-Round? Get Your Free Metabolic Assessment:
👇🏼
https://martin-gusoogsu.scoreapp.com/
Apply to work with Martin now and keep the 2025 price rate:
👇🏼
https://form.typeform.com/to/LpyFFT85
OYB Website:
https://www.optimiseyourbody.com/
The High Achiever Energy Assessment:
👇🏼
https://oybhighperformance.scoreapp.com
00:00: The Burnout Trap of High Achievers
02:52: Understanding Chronic Stress and Its Effects
05:49: The Role of Nutrition in Energy Management
09:11: Practical Strategies for Sustained Energy
12:00: Building Healthy Habits for Long-Term Success
14:55: Optimizing Sleep and Recovery
17:48: Final Thoughts on Energy and Performance
Optimise Your Body Website:
https://www.optimiseyourbody.com/
Apply to work with Martin 1:1:
https://form.typeform.com/to/LpyFFT85
Most people are exhausted and stressed and it's killing their performance at work and in life. In this episode Chris Flynn reveals why sleep, breathwork, and movement are the real keys to energy, focus, and motivation. Simple tools to feel better and perform better starting today.
Want To Level Up Your Body and Energy? Get Your Free Metabolic Health Assessment:
👇🏼
https://martin-gusoogsu.scoreapp.com/
00:00: Introduction to Chris Flynn and His Journey
03:10: Military Background and Transition to Health Performance
05:57: The Importance of Mentorship and Role Models
08:43: Cultural Challenges in Wales and Health Issues
11:54: The Energy Crisis in the Western World
14:49: The Foundation of Health: Sleep
17:59: Teaching Sleep and Breath Work
21:03: The Impact of Sleep on Performance
24:08: Breath Work and Its Significance
30:09: Understanding Breathing and Heart Rate
32:42: The Importance of Breathwork for Stress Management
34:36: Connecting Physical Health to Mental Wellbeing
36:09: Addressing the Health Crisis in the Workplace
39:40: Innovative Approaches to Corporate Health
43:51: Movement as a Key to Wellbeing
47:34: Defining High Performance and Purpose
Connect with Chris:
Chris Flynn' Linkedin: https://www.linkedin.com/in/chris-flynn-2110ab244/
THP Website: https://teamhealthperformance.com/
Optimise Your Body Website:
https://www.optimiseyourbody.com/
Apply to work with Martin 1:1:
https://form.typeform.com/to/LpyFFT85
Want to look great, feel confident and perform at your best all year without following a diet?
In this episode I break down the 10 simple habits that keep me lean, energised and performing at my best year-round. These are sustainable behaviours that anyone can follow even with a busy lifestyle.
If you want to finally achieve the body and energy you know you are capable of, this episode is for you.
Ready to Transform Your Body and Health?
Fill out this short form so we can see if you’re a good fit:
👇🏼
https://form.typeform.com/to/LpyFFT85
Get Your Free Metabolic Assessment:
👇🏼
https://martin-gusoogsu.scoreapp.com/
Get My Reverse Dieting Blueprint For Free:
👇🏼
https://form.jotform.com/251752061372856
00:00: Hydration and Morning Rituals
04:16: Nutritional Habits for Optimal Health
16:00: Strength Training and Muscle Building Methods
21:19: Mental Clarity and Physical Activity
23:12: Evening Routines and Sleep Hygiene
24:55: Weekend Eating Habits
Free Training & Nutrition Plan:
https://mailchi.mp/1fe353b57501/level-up-7-day-challenge
OYB Website:
https://www.optimiseyourbody.com/
Most people think training to failure is the only way to gain muscle. But research shows you can build more muscle by training smarter, not always to failure.
In this video I explain why I stopped training to failure, and how it helped me build more muscle, recover faster, and stay injury-free.
Free Anabolic Training Program:
👇🏼
https://form.jotform.com/251441083649862
Apply to Work With Me 1:1:
👇🏼
https://form.typeform.com/to/LpyFFT85
Timestamps:
00:00: Understanding Muscle Growth Mechanisms
03:06: The Importance of Recovery and Technique
06:56: Progressive Overload and Training Intent
11:08: Frequency and Volume in Training
14:55: Smart Training to Failure Strategies
Join the OYB Newsletter and Get Your Free Training & Nutrition Guide:
https://mailchi.mp/1fe353b57501/level-up-7-day-challenge
OYB Website:
https://www.optimiseyourbody.com/
Most people train hard, eat clean, and still can’t lose lower belly fat. There’s one mistake almost everyone makes that keeps stubborn belly fat stuck no matter what you do. Fix this and everything changes.
Black Friday Offer: Get The Rest of The Years Coaching on Me
👇🏼
https://form.typeform.com/to/LpyFFT85
Get Your Free Metabolic Assessment:
👇🏼
https://martin-gusoogsu.scoreapp.com/
Timestamps:
00:00: Understanding Belly Fat: The Real Reasons Behind It
00:53: The Importance of Caloric Deficit and Food Quality
05:08: Hormones, Strength Training, and Fat Loss
10:33: The Role of Stress and Sleep in Weight Management
16:53: Practical Strategies for Sustainable Fat Loss
23:22: Final Thoughts: Lifestyle Choices Over Genetics
Join the OYB Newsletter and Get Your Free Training & Nutrition Guide:
https://mailchi.mp/1fe353b57501/level-up-7-day-challenge
OYB Website:
https://www.optimiseyourbody.com/
Get Your Free Metabolic Assessment:
👇🏼
https://martin-gusoogsu.scoreapp.com/
Apply To Work with Martin 1:1:
👇🏼
https://form.typeform.com/to/LpyFFT85
Timestamps:
0:00: Understanding Weight Loss Plateaus
03:20: Restoring Metabolism for Effective Fat Loss & Muscle Gain
12:46: The Most Underrated Way To Speed Up Fat Loss & Boost Energy
Join the OYB Newsletter and Get Your Free Training & Nutrition Guide:
https://mailchi.mp/1fe353b57501/level-up-7-day-challenge
OYB Website:
https://www.optimiseyourbody.com/
Get Your Free Metabolic Assessment:
👇🏼
https://martin-gusoogsu.scoreapp.com/
Timestamps:
00:00: The Journey to Intuitive Eating
01:54: The Impact of Stress on Nutrition
04:17: The Dangers of Tracking and Obsession
07:41:The Influence of Relationships on Eating Habits
11:04: The Importance of Strength Training
16:13: Shifting Focus: From Tracking to Building
19:06: Building Muscle for Longevity
24:11: The Role of Metabolism in Weight Management
28:35: Mini Builds and Cuts for Sustainable Progress
Work with me 1:1:
https://form.typeform.com/to/LpyFFT85
Get Your Free Training & Nutrition Guide:
https://mailchi.mp/1fe353b57501/level-up-7-day-challenge
Optimise Your Body Website:
Take the Free Metabolic Assessment:
👇🏼
https://martin-gusoogsu.scoreapp.com/
Apply to work with Martin 1:1:
👇🏼
https://form.typeform.com/to/LpyFFT85
Timestamps:
0:00 – Introduction to today’s episode
1:42 – Dr. Baker’s athletic journey and medical background
2:21 – Why animal-based nutrition transformed his health
7:03 – How former athletes can stay strong as they age
9:50 – Can the carnivore diet really fix common health issues?
12:09 – What your metabolism says about your true health
16:25 – The truth about cholesterol most people never hear
19:57 – What cholesterol levels actually mean for your heart
23:57 – Dr. Baker’s approach to healthy eating and real food
29:56 – What human evolution tells us about the ideal diet
32:32 – The nutrient density advantage of animal-based foods
35:38 – Why humans are designed to prefer meat
38:20 – The hidden truth about the “anti-meat” narrative
45:16 – The real environmental impact of beef production
48:27 – How sustainable farming can actually save the planet
52:09 – Handling criticism and standing by your message
55:42 – Dr. Baker’s final message on health and longevity
57:37 – How to take the next step toward optimising your body
Free Training & Nutrition Guide:
https://mailchi.mp/1fe353b57501/level-up-7-day-challenge
OYB Website:
https://www.optimiseyourbody.com/
Follow Dr. Shawn Baker:
Instagram: https://www.instagram.com/shawnbaker1967
YouTube: https://www.youtube.com/@ShawnBakerMD
Website: https://www.revero.com/
How a busy 46 year old doctor stays lean and strong all year, while eating normally and managing a demanding career.
Get Your Free Metabolic Assessment:
👉🏻 https://martin-gusoogsu.scoreapp.com/
Work with Martin 1:1:
👉🏻 https://form.typeform.com/to/LpyFFT85
Timestamps:
00:00 Introduction to Marcos Modiano
01:57 Career Journey and Mental Health Struggles
06:01 Understanding Suicide and Mental Health
11:59 Coping Mechanisms and Self-Care Strategies
18:14 Binge Eating and Addiction Insights
27:51 Food as a Drug and Its Impact on Health
36:35 Understanding Addiction and Human Behavior
38:55 The Cycle of Cross-Addiction
41:35 The Importance of Balance in Life
45:59 Daily Routines and Nutrition Strategies
51:13 The Power of Small Changes
57:07 Lessons in Accountability and Self-Discipline
01:00:57 Finding Joy in Nutrition and Exercise
Optimise Your Body Website:
https://www.optimiseyourbody.com/
Follow Marcos' ceramics page on instagram:
https://www.instagram.com/hechoamanoceramics/
Follow Marcos' Personal Page:
https://www.instagram.com/marxmodes/
Get your Free Metabolic Assessment:
👇🏼
https://martin-gusoogsu.scoreapp.com
Timestamps:
00:00 – The Real Reason People Fall Off During Holidays
(And why willpower isn’t the problem)
00:27 – Method 1: The Satiation Formula
The move that kills cravings before they start
05:09 – Method 2: The Protein Trap Most People Don’t Notice
Why “healthy” choices can still make you gain fat
08:40 – Method 3: The Rule That Prevents the Spiral
This one stops a bad day from turning into a bad week
14:16 – Method 4: The 2-of-3 Framework
The simple structure that keeps you in shape anywhere
17:10 – Method 5: Turn Holiday Calories Into Muscle
This is where almost everyone misses out
19:15 – Method 6: The Most Overlooked Fat-Loss Habit
It’s not training, food, or steps, but it controls all of them
21:11– Method 7: The Real Flex This Season
How to eat and live in a way that actually feels good
23:16 – Final Message + Coaching Invite
(No New-Year-New-Me nonsense, start now)
Work with me 1:1:
https://form.typeform.com/to/LpyFFT85
Get Your Free Training & Nutrition Guide:
https://mailchi.mp/1fe353b57501/level-up-7-day-challenge
Optimise Your Body Website:
A lot of people train hard and try to eat clean yet still struggle to get lean or control hunger. In this episode Dr Ted Naiman explains what actually drives fat gain and stubborn body fat and how protein leverage and satiety per calorie make fat loss and metabolic health much simpler. If you feel like you are doing the right things but the results are not showing this will give you the clarity you have been missing.
Take the Free Metabolic Assessment:
👇🏼
https://martin-gusoogsu.scoreapp.com/
00:00: Introduction to Metabolic Health and Diets
02:58: The PE Diet: A Balanced Approach to Nutrition
05:53: Understanding Fat Adaptation and Carbohydrate Needs
08:58: The Role of Continuous Glucose Monitors
12:00: Carb Creep and Dietary Balance
28:51: Understanding Fats and Their Impact on Diet
29:48: The Conversion of Macronutrients to Body Fat
31:58: The Role of Carbohydrates in Body Composition
33:52: Finding the Right Balance of Macronutrients
35:48: The Importance of Fiber and Nutrients
47:00: Introduction to 'Satiety Per Calorie' Book
Buy Dr. Ted Naiman' Books Here: (Use Discount Code: MARTINSILVA for 20% off both books)
Satiety Per Calorie:
https://tednaiman.gumroad.com/l/satietypercalorie
The P:E Diet:
https://tednaiman.gumroad.com/l/thePEdietbook
Ted Naiman's social media handles:
https://www.instagram.com/tednaiman/
https://www.youtube.com/ @tednaiman
Join the OYB Newsletter and Get Your Free Training & Nutrition Guide:
https://mailchi.mp/1fe353b57501/level-up-7-day-challenge
OYB Website:
https://www.optimiseyourbody.com/
🎯 Get your Free Metabolic Health Score:
👉🏻 https://martin-gusoogsu.scoreapp.com/
Work with Martin 1:1:
👉🏻 https://form.typeform.com/to/LpyFFT85
Timestamps:
00:00: Intro
00:14: The Importance of Identity in Health
07:17: The Hidden Metric That Explains Why You're Stuck
08:18: Finding Your Why for Change
17:59: The Role of Environment in Health Success
Get Your Free Training & Nutrition Guide:
https://mailchi.mp/1fe353b57501/level-up-7-day-challenge
Connect with Martin on Instagram:
https://www.instagram.com/martinsilvafitness/
Most people make fat loss way harder than it needs to be. In this episode, you’ll learn 5 proven hacks that make getting lean feel effortless, without starving yourself or cutting out your favourite foods.
These are the exact principles I teach clients to get lean and stay lean long-term. If you’re tired of losing weight only to gain it back, this episode will show you how to fix that, for good.
Timestamps:
00:00 The Importance of Sustainable Dieting
00:28 Carbohydrates: Friend or Foe?
04:41 Mindful Eating Practices
07:06 The Role of Protein in Dieting
10:53 Fiber: The Unsung Hero
15:41 Hydration and Sodium: Key to Success
20:57 Strategies for Long-Term Success
Get my Reverse Dieting Blueprint for Free:
https://form.jotform.com/251752061372856
Get Your Free Training & Nutrition Guide:
https://mailchi.mp/1fe353b57501/level-up-7-day-challenge
Connect with Martin on Instagram:
https://www.instagram.com/martinsilvafitness/
Work with me 1:1:
https://form.typeform.com/to/LpyFFT85
Get your Free Metabolic Assessment:👇🏼
https://form.jotform.com/242088200199052
Timestamps:
00:00: Martin's Recent Fat Loss Journey
00:26: Tracking Food for Success
03:21: The 10 Foods for Fat Loss
06:38: Meal Structuring and Enjoyment
09:28: Training and Muscle Retention
12:17: Adjusting Calories for Continued Progress
15:32: How to Know if Your Metabolism is Actually Working
Get Your Free Training & Nutrition Guide:
https://mailchi.mp/1fe353b57501/level-up-7-day-challenge
Connect with Martin on Instagram:
https://www.instagram.com/martinsilvafitness/
Optimise Your Body Website:
https://www.optimiseyourbody.com/
Work with me 1:1: