In today’s episode, Adrian sits down with Dr. John Rusin.
Dr. John Rusin is an internationally recognised strength coach, physical therapist, and injury-prevention expert with nearly two decades of elite-level experience training MLB All-Stars, NFL All-Pros, Olympic gold medalists, and world-record-holding powerlifters.
Named a “Top 50 Health & Fitness Expert” by Men’s Health, he has pioneered a health- first, pain-free approach to performance that has transformed athletes and everyday clients alike. His Pain-Free Performance Specialist Certification (PPSC)—the fastest- growing fitness education company in industry history—has certified over 20,000 professionals worldwide since 2018, making Dr. Rusin a leading voice in sustainable health, injury prevention, and lifelong performance.
What We Cover in This Episode
Resources & Links
Follow Dr. John Rusin on Instagram
Checkout John’s new Book - Pain Free Performance: Mover Better, Train Smarter, and Build an Unbreakable Body
Train with Dr John on the Unbreakable App
Follow Adrian McDonnell on Instagram
McLifestyle Fitness 1:1 Online Coaching Application
In this episode, Adrian McDonnell breaks down a science-backed system to help high-performing men set goals they’ll actually achieve — not abandon by February.
Whether you want to lose 10–20kg, drop belly fat, rebuild confidence, or get back to your athletic best, this episode gives you the exact strategy, mindset, and yearly structure to make 2026 the year everything changes.
🔥 In This Episode, You’ll Learn:
📩 Connect with Adrian:
Instagram at @adrian_mclifestylefitness
Apply for 1:1 coaching
In this episode, I’m joined by my good friend Chris for a no-BS conversation around getting in shape and staying there long term.
We cover a wide range of topics including:
✅ How to get in the best shape of your life heading into 2026
✅ How to stay consistent and on track throughout 2026
✅ The biggest mistakes that stop men from ever getting lean
✅ How to manage alcohol without sabotaging your results
✅ Why getting in great shape isn’t meant to be easy — and why that matters
This is an honest, practical discussion around fitness, discipline, and mindset, with real-world takeaways you can apply immediately — especially if you’re a busy guy who’s tired of starting over.
If you’re serious about building a body and lifestyle you don’t need a “reset” from, this episode is for you.
📩 Connect with Guests:
Instagram at @adrian_mclifestylefitness
Apply for 1:1 coaching at McLifestyleFitness
Instagram at @chris_fitlab
In this episode, Adrian breaks down how to actually enjoy Christmas — the meals, the drinks, the socialising — while staying in control of your physique, energy, and routine.
🎯 What You’ll Learn
✔ The simple Christmas rules that prevent weight gain
✔ How to enjoy meals and still feel in control
✔ How to avoid boredom eating and snacking
✔ How to manage alcohol without ruining progress
✔ When to frontload food vs when to hold back
✔ Practical tips for your mornings, dinners & social events
Christmas is 3–5 high-calorie days…But most people turn it into a 14-day binge.
You won’t gain weight from Christmas Day. You’ll gain weight from:
You can enjoy everything — as long as you stay intentional.
📩 Connect with Adrian:
Instagram at @adrian_mclifestylefitness
Apply for 1:1 coaching
In this episode, Adrian breaks down the McLifestyle 5 to Thrive, a simple but powerful daily framework designed to help high-performing men thrive physically, mentally, and emotionally in 2026 and beyond.
Adrian explains why habits matter more than motivation or willpower. “You do not rise to the level of your goals; you fall to the level of your systems,” and the 5 to Thrive is that system.
Adrian dives deep into the science and practical application behind each pillar to help busy executives, business owners, and former athletes turn these habits into a lifestyle rather than a phase.
This episode is a blueprint for anyone who wants to become stronger, leaner, healthier, and more confident—not by relying on motivation but by mastering the habits that drive transformation.
If you’re ready to make 2026 your strongest year ever, the McLifestyle 5 to Thrive is where it starts.
Connect with Adrian on Instagram at @adrian_mclifestylefitness
Apply for 1:1 coaching
🎧 Episode Summary
In this episode, Adrian sits down with world-class coach, educator, and writer Andrew Coates, host of the Lift Free & Diet Hard Podcast with over 400 episodes and more than 23,000 hours on the gym floor.
Together, they break down what smart strength training actually looks like for men in their 30s, 40s, 50s and beyond — and why building muscle is one of the most powerful tools for longevity, vitality, and healthy aging.
📌 Episode Breakdown
📲 Connect with Andrew Coates
Instagram: @andrewcoatesfitness
Podcast: Lift Free & Diet Hard
Website: Andrew Coates Fitness
💬 Connect with Adrian
Instagram: @adrian_mclifestylefitness
YouTube: McLifestyle Fitness
Website: www.mclifestylefitness.com
Dr Michael Ormsbee—nutrition scientist, researcher, and performance coach—joins Adrian McDonnell to break down how to fuel for fat loss and performance at the same time.
From endurance training and muscle retention to focus, sleep, and gut health, this conversation gives you the complete playbook for eating to look, feel, and perform like an athlete again.
1️⃣Nutrition for Muscle Maintenance with High Cardio
2️⃣Fueling for Getting Lean while Maintaining Muscle
3️⃣ Nutrition & Sleep & Pre-Bed Feeding
4️⃣ Nutrition & Cognitive Performance
5️⃣ Gut Health & Bloating
6️⃣ Recommended Supplements Stack
🎧 Listen now and subscribe for more episodes on training, nutrition, and lifestyle optimisation for the Business Athlete.
🔗 Connect with Dr Mike Ormsbee on Instagram and checkout Florida State Institute for Sports Science & Medicine
🔗 Connect with Adrian McDonnell on Instagram
🔗 McLifestyle Fitness 1:1 Coaching Enquiries
What You’ll Learn
If you’re a man over 35 and you’ve noticed it’s getting harder to build muscle, recover faster, or optimise your testosterone levels — this episode is for you.
I’m joined by Dr. Scott Stevenson — an author, applied exercise physiologist, and competitive bodybuilder with over two decades of coaching experience.
Scott has spent more than 30 years in the trenches — blending Western exercise science and Eastern recovery methods to help men build stronger, healthier, and more muscular physiques for life.
In this conversation, we break down:
🎧 Listen now and subscribe for more episodes on training, nutrition, and lifestyle optimisation for the Business Athlete.
🔗 Connect with Dr. Scott Stevenson on Instagram and checkout his website
🔗 Connect with Adrian McDonnell on Instagram
🔗 McLifestyle Fitness 1:1 Coaching Enquiries
Injuries are one of the biggest roadblocks for professionals who train hard but want to stay consistent.
In this episode, I’m joined by Lawrence Grieve — physiotherapist, bodybuilder, and evidence-based coach — to unpack the truth about pain, recovery, and how to train smarter for longevity.
We break down what pain actually is, the difference between discomfort and damage, and how the biopsychosocial model of pain helps you understand your body better.
Lawrence explains how stress, sleep, and mindset all influence recovery, and why reassurance and education are two of the most powerful tools in physio.
You’ll learn how to manage injuries without losing progress, when to train through discomfort versus rest, and how to modify load, intensity, and volume safely.
We also cover the real role of physiotherapy in long-term performance — bridging the gap between rehab and full strength training.
By the end of this conversation, you’ll have a new understanding of pain, recovery, and resilience — and clear, actionable strategies to keep progressing for life.
Topics Covered:
Where to find Lawrence:
👉 Instagram: @general.muscle
👉 Podcast: The General Muscle Podcast
Connect with Adrian:
👉 Instagram: @Adrian_McLifestyleFitness
👉 Checkout Adrian’s YouTube Channel
👉 1:1 Online Coaching Application
👉 Free Metabolic Resistance Training Plan
Going from 25% to 12% body fat will completely transform how you feel, perform, and how people perceive you in business and life.
I'm Adrian McDonnell, and I've coached over 803 professionals across 5 continents, helping busy working men like Aidan, Johnny, and Cathal lose stubborn belly fat and keep it off.
In this episode, I break down the exact 8-step system we use with our clients to achieve this transformation in 9-12 months.
🎯 What You'll Learn:
Connect with Adrian:
👉 Follow Adrian McDonnell on Instagram
👉 Checkout Adrian’s YouTube Channel
👉 1:1 Online Coaching Application
Most people know how to lose weight — but very few know how to keep it off.
In this episode, I break down what really happens to your metabolism, hormones, and hunger when you diet — and how to transition out of a fat loss phase without regaining the weight.
We dive deep into reverse dieting, diet breaks, and the exact process I use with clients to rebuild calories, recover hormones, and set the foundation for long-term success.
You’ll learn how to know when you’re ready to reverse, how quickly to increase calories, and what key metrics to track — including the 1–2% bodyweight guideline that signals a healthy rate of gain.
We also cover how to identify when you’ve earned the right to start a lean bulk (usually around 12% body fat), why most people bulk too early, and the biggest indicators that you’re doing it correctly — better performance, more energy, improved sleep, and strength gains without excessive fat gain.
By the end of this episode, you’ll know exactly how to move from fat loss → maintenance → muscle gain with confidence, while keeping your results and metabolism in check.
Connect with Adrian:
👉 Follow Adrian McDonnell on Instagram
👉 Checkout Adrian’s YouTube Channel
👉 1:1 Online Coaching Application
Have 20+ pounds to lose and tired of the weight loss roller coaster?
In this hybrid podcast/YouTube video, I break down my complete 4-Phase Metabolic Priming Method that has helped 798+ entrepreneurs and busy professionals lose weight sustainably without destroying their metabolism.
🎯 What You'll Learn:
✅ Why traditional diets (keto, IF, carnivore) wreck your metabolism
✅ The 4-phase system that rebuilds your fat-burning capacity
✅ How to lose weight while eating MORE food (not less)
✅ The "10% Rule" that prevents metabolic damage
📩 Want my FREE Metabolic Priming Diet Plan?
Message on Instagram (Adrian_McLifestyleFitness) “Metabolic Priming YouTube.”
Most busy professionals don’t love the gym, but they know they need it. The key isn’t spending more time — it’s understanding what really matters for results.
In this episode, I break down Dr. Eric Helms’ Muscle & Strength Training Pyramid, a framework that explains what truly drives muscle growth and fat loss.
From the fundamentals of adherence and volume, to progression, exercise selection, and even cardio, this is your complete guide to training smarter, not harder.
You’ll learn how to avoid junk volume, how many sets you actually need each week, the difference between training to failure and leaving reps in reserve, and why picking the right exercises matters more than copying Instagram workouts.
We’ll also cover rest periods, tempo, and how cardio fits into a strength program without sabotaging muscle growth.
Finally, I’ll share how we use Metabolic Resistance Training (MRT) with clients — a method that combines the best of strength training and conditioning so you can look good, feel good, and perform at your best.
And I’ll show you exactly how to structure a 4-hour-per-week plan that works even if you’re time-poor.
By the end of this episode, you’ll know exactly where to focus your effort in the gym, how to balance lifting with cardio, and how to build a body that’s lean, strong, and built to last.
Connect with Adrian:
👉 Follow Adrian McDonnell on Instagram
👉 Checkout Adrian’s YouTube Channel
👉 1:1 Online Coaching Application
Most busy professionals want to lose belly fat, build muscle, and feel more confident, but they often get lost in the noise of fad diets and conflicting advice.
This episode breaks down everything you need to know about nutrition in a simple, sustainable way that actually works alongside a demanding career and family life.
I start by looking at food environment and why it matters so much for long-term success.
From there, I explain calorie balance and why the calorie-to-protein ratio in your food choices makes all the difference when it comes to body composition.
You’ll learn how to estimate your calorie needs, why protein is the cornerstone of your diet, and practical ways to hit your daily targets.
We also cover carbohydrates and fats and how they fuel performance, as well as fibre and micronutrients for health and satiety.
I go into meal timing around training, what to prioritise before bed, and the handful of supplements that are actually worth considering.
To make it practical, I walk through lifestyle habits that scale:
By the end of this episode you’ll have the clarity and confidence to approach nutrition without overthinking it, so you can finally build a body you’re proud of and sustain it without burnout.
Connect with Adrian
Follow Adrian McDonnell on Instagram
Checkout Adrian’s YouTube Channel
In this episode, I’m joined by Dr. Martin Refalo — researcher and evidence-based coach — to break down the science of building muscle efficiently.
We cover everything from the minimum effective dose for hypertrophy, to whether you should train to failure, and even how running and cardio impact your muscle growth.
By the end, you’ll know exactly how to train smarter, not harder, and finally build a body you’re proud of — without burning out.
Topics Covered:
By the end of this episode, you’ll understand the real levers that drive progress and how to apply them to your busy lifestyle.
Where to Connect with Dr. Martin Refalo:
Where to Connect with Adrian:
👉 Instagram:
In this episode, I break down exactly how I went from 87.5kg to 80.3kg in 103 days.
🔥 What You’ll Learn:
✅ How I trained to build muscle (not just burn calories)
✅ My 2,700-calorie Metabolic Priming Diet that actually kept me full
✅ How I tracked progress without becoming obsessive
✅ How I increased my calories from 2,700-3,400 without gaining weight
Whether you're a busy professional, business owner, or just want to feel good shirtless again — this episode will help you start strong and stay consistent.
📩 Want my FREE Metabolic Priming Diet Plan? Click here
📩 Want my 3 Day Total Body Training Program + Workout Template? - Click Here
📲 Follow me on Instagram (Adrian_McLifestyle Fitness)
📲 1:1 Coaching Application
Most busy professionals believe their metabolism is “broken” or that fat loss becomes impossible after 30. But is that actually true?
In this episode, I’m joined by Dr. Eric Trexler — researcher, coach, and expert in metabolic adaptation — to break down what really happens to your metabolism during fat loss, why plateaus occur, and what you can do both during and after a diet to sustain results.
We dive into the science of how your body conserves energy, adjusts hunger, and adapts to calorie deficits — and then translate that into clear, practical takeaways you can apply even with a busy lifestyle. Whether you’re training 3–4 hours a week, stuck at the same weight despite eating “poverty calories,” or worried about regaining after a diet, this episode will give you clarity and confidence.
Topics Covered:
Metabolic adaptation is real, but it’s not a roadblock.
By the end of this episode, you’ll know exactly how to work with your body — not against it — and sustain results without wrecking your metabolism.
Where to Connect with Eric Trexler:
Where to Connect with Adrian:
👉 Instagram: @AdrianMcLifestyleFitness
👉 Learn about 1:1 Coaching
On this episode:
Show Links:
Follow Alex Bush on Instagram
Follow Adrian McDonnell on Instagram
Subscribe to The Physique Development Podcast
1:1 Online Coaching Application Form
In this episode, we break down five nutritional principles for getting lean — whether you’re an athlete, a busy professional, or simply looking to improve your body composition without sacrificing health.
1. Improve the Quality of the Diet to Create a Calorie Deficit — Not a Nutrient DeficitMany people cut calories and lose weight, but they also lose out on essential nutrients.
Brandon explains how to choose whole, minimally processed foods that keep calories in check while still providing the vitamins, minerals, and phytonutrients your body needs.
2. Manage the Calorie Budget via Energy Density
This ensures energy, performance, recovery, and overall health remain strong throughout your fat loss phase.
Energy density is the number of calories per gram of food.
Choosing low-energy-dense foods like berries, non-starchy vegetables, and lean proteins allows you to eat more food for fewer calories.
This strategy makes dieting more sustainable, reduces hunger, and keeps you feeling satisfied without blowing your calorie budget.
3. Maximise Satiety per Calorie
Some foods are simply more filling than others at the same calorie count.
Brandon covers the satiety index, explaining why foods like boiled potatoes, fibrous vegetables, and lean protein can keep you full for hours, while others leave you hungry soon after.
Understanding this principle helps control appetite naturally without relying on willpower alone.
4. Modify the Palatability of the DietUltra-palatable foods (high in sugar, fat, and salt) are designed to make us eat more than we need.
Brandon discusses how slightly reducing food palatability — without making meals bland or unenjoyable — can help you listen to true hunger cues and prevent overeating, especially in a calorie deficit.
5. Use Protein & Fiber to Manage Hunger and Maximise Adherence
Protein is the most satiating macronutrient and preserves lean mass during fat loss.
Fiber slows digestion, stabilizes blood sugar, and adds volume to meals.
Brandon shares practical ways to hit daily protein and fiber targets to improve fullness, reduce cravings, and make fat loss more sustainable over the long term.
If you found this episode helpful, please support the house by subscribing & following the show!
Connect with Brandon & Adrian:
📧 Email: bdacruzfitness@gmail.com
📷 Instagram: @brandondacruz_
🎙 Podcast: Listen Here
📘 Facebook: Brandon DaCruz Fitness
🌐 Website: brandondacruzfit.com
Follow Adrian McDonnell on Instagram
Checkout Adrian’s YouTube Channel