Ep. 204 - Q&A: Gut Health, Carnivore Diet, Shin Splints, Strength Loss on a Cut, PEDs & SARMs + More

TTM Sale 🚨All SOF Prep Programs are 25% off. No code necessary. Sale ends 22 Mar. 02:13 – Staying in Z2 during uphills05:01 – Carnivore diet07:58 – Significant strength loss during a cut10:37 – New block for T-850 Training Program11:29 – Shin splints while bulking14:42 – Preferred cool downs after gym17:53 – Regaining motivation while in a rut23:42 – Gut health optimization29:10 – Blade running criteria pre selection32:34 – Prep program for US Air Force selection33:40 – Water programming in TTM programs37:06 – Best program to shed fat, build muscle and get faster38:17 – Advice for jet lag from first responder work43:00 – Roth or a traditional 40143:52 – Substitution for safety bar squat (SSB)45:21 – Healthy % to lose per week on a cut46:31 – Getting jacked and strong with just kettlebells and pull-ups49:21 – Thoughts on workout finishers50:32 – Peds and SARMs for enhanced recovery—Questions? Look for bi-weekly Q&A on my stories. I'll answer your questions on IG and here on the podcast.—New Running Program: TTM Run AdvancedNew Selection Prep Program: Ruck | Run | Lift New Hybrid Program: Jacked Gazelle 3.0Ebook: SOF Selection Recovery & Nutrition Guide—TrainHeroic Team Subscription: T-850 Rebuilt (try a week for free!)—PDF programs2 & 5 Mile Run Program - run improvement program w/ strength workKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteJacked Gazelle 2.0 - Hybrid athleteSFAS Prep- Special forces train-upRuck | Run | Lift - Selection Prep—Spoken Supplements: Code terminator_trainingCwench supplements: Code terminator_training---Let’s connect:Newsletter Sign UpIG: terminator_trainingYoutube: Terminator Training Methodwebsite: terminatortraining.comSubstack

Over the years, I’ve noticed that successful SFAS candidates tend to approach their training and preparation in very similar ways. Here is what they do in common: 00:15 – Intro – 02:04 – Trait #1 – High carbohydrate intake to fuel training and recovery06:56 – Trait #2 – Identify and address personal character flaws15:31 – Trait #3 – Autoregulation 22:23 – Trait #4 – Prioritizing sleep with the “big three” habits33:36 – Trait #5 – Preparing meals ahead of time35:48 – Trait #6 – Balanced strength training41:21 – Trait #7 – Regular loaded carries43:37 – Trait #8 – Controlled weekly run frequency with strategic cross-training45:22 – Trait #9 – Structured weekly training split46:11 – Trait #10 – Tracking metrics (macros, training progress)49:48 – Trait #11 – Restricting or eliminating social media during prep52:12 – Trait #12 – Focusing on the process over the outcome—Questions? Look for bi-weekly Q&A on my stories. I'll answer your questions on IG and here on the podcast.—New Running Program: TTM Run AdvancedNew Selection Prep Program: Ruck | Run | Lift New Hybrid Program: Jacked Gazelle 3.0—TrainHeroic Team Subscription: T-850 Rebuilt (try a week for free!)—PDF programs2 & 5 Mile Run Program - run improvement program w/ strength workKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteJacked Gazelle 2.0 - Hybrid athleteSFAS Prep- Special forces train-upRuck | Run | Lift - Selection Prep—Spoken Supplements: Code terminator_trainingCwench supplements: Code terminator_training—Let’s connect:Newsletter Sign UpIG: terminator_trainingYoutube: Terminator Training Methodwebsite: terminatortraining.comSubstack

TTM Run Advanced is live. If improving your run times actually matters to you, this 16 week program is for you. Take 25% off with code RUN25. Sale ends Saturday, March 7 at midnight EST. Today's Overrated/Underrated Topics: 00:00:15 – Overrated/Underrated Intro 00:04:20 – California 00:09:04 – BPC 157 Peptides 00:11:22 – Carb cycling 00:16:04 – Push/Pull/Leg Split 00:20:17 – Zone 2 00:22:37 – Rice and Grinds as a main source of carbs 00:26:30 – Mobility and Stretching 00:31:02 – Voodoo’s 5x5 00:35:41 – Leg blasters 00:38:26 – BJJ 00:41:03 – Running in kit 00:43:32 – Titan supplements 00:47:16 – Intuitive Rest Days 00:49:47 – Pre-workout 00:53:37 – Intervals on an assault bike/rower instead of running 00:55:37 – Icing for shin splints 01:00:21 – Prime Lifting Equipment 01:02:25 – Arsenal equipment 01:03:58 – Atlantis equipment 01:04:33 – Recovery Runs—Questions? Look for bi-weekly Q&A on my stories. I'll answer your questions on IG & on the podcast.—New Running Program: TTM Run AdvancedNew Selection Prep Program: Ruck | Run | Lift New Hybrid Program: Jacked Gazelle 3.0Ebook: SOF Selection Recovery & Nutrition Guide—TrainHeroic Team Subscription: T-850 Rebuilt (try a week for free!)—PDF programs2 & 5 Mile Run Program - run improvement program w/ strength workKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteJacked Gazelle 2.0 - Hybrid athleteSFAS Prep- Special forces train-upRuck | Run | Lift - Selection Prep—Spoken Supplements: Code terminator_trainingCwench supplements: Code terminator_training—Let’s connect:Newsletter Sign UpIG: terminator_trainingYoutube: Terminator Training Methodwebsite: terminatortraining.com

Sale announcement: 25% OFF ALL TTM PROGRAMS — sale ends Feb. 22. If you're serious about improving performance, now is the time to start. Today's Q&A topics:03:18 - Subs for sled push work?06:50 - Min effective dose of conditioning when trying to bulk10:59 - Should you stay in SFAS prep mode year-round?15:24 - Best times of year to go to selection19:33 - Tips for sleep health when working overnight22:01 - Skipping test/deload weeks pre-SFAS24:54 - Prepping for the Norwegian march 25:40 - Is it effective to train biceps + triceps every day for bigger arms?29:10 - Considerations for training late in the evening 34:29 - Sub for 400 meter repeats if no access to a track36:29 - Things to consider with sand beach runs38:19 - How to progress ruck weight and time41:26 - How to maintain motivation for the Q when injured—Questions? Look for bi-weekly Q&A on my stories. I'll answer your questions on IG and here on the podcast.—New Selection Prep Program: Ruck | Run | Lift New Hybrid Program: Jacked Gazelle 3.0Ebook: SOF Selection Recovery & Nutrition Guide—TrainHeroic Team Subscription: T-850 Rebuilt (try a week for free!)—PDF programs2 & 5 Mile Run Program - run improvement program w/ strength workKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteJacked Gazelle 2.0 - Hybrid athleteSFAS Prep- Special forces train-upRuck | Run | Lift - Selection Prep—Spoken Supplements: Code terminator_trainingCwench supplements: Code terminator_training—Let’s connect:Newsletter Sign UpIG: terminator_trainingYoutube: Terminator Training Methodwebsite: terminatortraining.comSubstack

SALE ALERT: For a limited time, get 25% off all TTM training programs. If you’re ready to train with structure, intent, and proven programming, now’s the time. Sale runs through Feb. 19 — automatic discount at checkout.In this single-topic episode, I break down 6 habits that quietly sabotage performance and long-term success—whether your goal is passing selection, building a business, or leveling up your life. These aren’t flashy tactics. They’re everyday behaviors that erode discipline, consistency, and momentum.If you’re serious about progress, STOP DOING THIS:06:16 – Unrestricted Scrolling13:57 – Staying Up Late & Sleeping In (Social Jet Lag)24:04 – Winging Nutrition (No Meal Prep)30:58 – Lacking Personal Accountability36:20  – Surrounding Yourself With the Wrong People44:15 – Winging Life (No Rules or Vision)---New Selection Prep Program: Ruck | Run | Lift New Hybrid Program: Jacked Gazelle 3.0Ebook: SOF Selection Recovery & Nutrition Guide---TrainHeroic Team Subscription: T-850 Rebuilt (try a week for free!)---PDF programs2 & 5 Mile Run Program - run improvement program w/ strength workKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteJacked Gazelle 2.0 - Hybrid athleteSFAS Prep- Special forces train-upRuck | Run | Lift - Selection Prep—Spoken Supplements: Code terminator_trainingCwench supplements: Code terminator_training---Let’s connect:Newsletter Sign UpIG: terminator_trainingYoutube: Terminator Training Methodwebsite: terminatortraining.comSubstack

Today's topics04:16 - Carb loading when very active 08:19 - Training to failure14:54 - MARSOC swim frequency 17:19 - Tempo run durations18:54 - Lifting during 2&5 mile base phase20:25 - Weight loss before SFAS prep22:13 - AIT/RASP prep program23:57 - Target 2 + 5 mile times for SFAS25:21 - Best TTM program for SFRE26:44 - Aerobic base adequacy27:34 - Training after selection date delay29:39 - Marriage tips for SOF34:04 - Adjusting JG3.0 for NSW 35:02 - New running program milage35:56 - Training with a broken ankle39:47 - Short game tips42:48 - Knee pain before selection46:14 - IT band pain after long rucks52:21 - Carb timing vs total intake55:40 - Favorite Rice and Grinds combos-Related linksCarbs IG postCarb article Pt. 1Carb article Pt. 2-Questions? Look for bi-weekly Q&A on my stories. I'll answer your questions on IG and here on the podcast.-New Selection Prep Program: Ruck | Run | Lift New Hybrid Program: Jacked Gazelle 3.0Ebook: SOF Selection Recovery & Nutrition Guide-TrainHeroic Team Subscription: T-850 Rebuilt (try a week for free!)-PDF programs2 & 5 Mile Run Program - run improvement program w/ strength workKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteJacked Gazelle 2.0 - Hybrid athleteSFAS Prep- Special forces train-upRuck | Run | Lift - Selection Prep-Spoken Supplements: Code terminator_trainingCwench supplements: Code terminator_training-Let’s connect:Newsletter Sign UpIG: terminator_trainingYoutube: Terminator Training Methodwebsite: terminatortraining.comSubstack

TTM SALE: Get 25% off selection prep and hybrid programs with code RUNLIFT25. Sale extended to Jan. 26 at midnight EST.  Topics:00:00 – Intro01:54 – New TTM program02:23 – Long conditioning carbs08:22 – Trouble getting into Z2 rucking11:25 – Opinion on Tactical Barbell Program13:56 – Solid running base19:26 – New TTM running program details21:44 – Running before lifting 25:25 – Mentally recovering from injury 29:40 – Best SOF unit IMO30:25 – Performance gains in a cal deficit? 32:48 – Most overrated SFAS exercise36:26 – Carry prep for SFAS39:05 – Managing self-doubt in selection 43:17 – Assessing running base52:15 – Best program for Air Force Special Warfare 01:00:03 – Heavy legs on Time Trials01:05:05 – Tapering before tryout01:06:34 – Business books & podcasts01:09:15 – Muscle gain indicatorsEpisodes Discussed:Breakdown on JG3: Breakdown on Ruck | Run | Lift Breakdown on JG 1, 2, 2&5 mile TrainHeroic Team: T-850 RebuiltPDF programsSelection Prep Program: Ruck | Run | Lift Hybrid Program: Jacked Gazelle 3.0SOF Selection Recovery & Nutrition Guide2 & 5 Mile Run Program - run improvement program w/ strength workKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gaz

Sale: All programs in the TTM SOF Prep Bundle are 25% off with code RUNFIT25. Offer ends Jan. 24 at midnight EST. In this episode, I break down JG 3.0 from start to finish.Topics:JG3.0 Program breakdown 00:00 — Why Jacked Gazelle exists 11:46 — What is the difference between JG 3.0 and other programs? 14:51 — Who is this program for and who this program is NOT for? 16:46 — Program prerequisites 21:01 — Program structure 23:15 — Phase 1 layout25:13 — Phase 2 layout26:19 — Mid-program testing & Phase 3 30:19 — Phase 4 layout33:13  — Arm Farm vs ACFT/PT prep 34:28 — Outcomes you can expectQ&A 35:55 — Is it a good idea to cycle between 2&5 mile and JG 3.0 until a few months out from SFRE?36:41— Are there deadlifts in every week?37:22 — Will it be ideal for 1.5, 5, and 20 mile preparation?41:17 — Swiss Bar or Cadillac bar?43:08 — Can I do a calorie deficit early in the program?44:11 — Ruck Run Lift or JG 3.0 if I'm going to RASP?45:38 — Could I train two times a day or is that too much?47:41 — Is it a Ranger school prep?48:56 — On easy conditioning days, would I be able to do a Z2 30-minute run?50:27 — Is this program repeatable?52:08— How does the conditioning volume compare to other programs?52:25 — Is this good for dudes in the Q course and are there more plyos or oly lifts?-New Selection Prep Program: Ruck | Run | Lift New Hybrid Program: Jacked Gazelle 3.0Ebook: SOF Selection Recovery & Nutrition Guide-TrainHeroic Team: T-850 Rebuilt (try a week for free!)-PDF programs2 & 5 Mile Run Program - run improvement program w/ strength workKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteJacked Gazelle 2.0 - Hybrid athleteSFAS Prep- Special forces train-up-Spoken Supplements: Code terminator_training for 10% offCwench supplements: Code terminator_training for 15% off-Newsletter Sign UpIG: terminator_trainingYoutube: Terminator Training Methodwebsite: terminatortraining.com

Today's topics00:00:00 — Intro00:01:19 — Ranger School ruck failure00:07:33 — How to earn strong peer ratings during Team Week00:15:54 — How to deal with ADHD00:22:36 — Bodyweight vs run/ruck performance00:25:40 — Deadlift swaps in JG3 (hex bar vs RDLs)00:29:24 — Sleep prep vs selection reality00:35:04 — Naps, sleep debt, and recovery00:33:38 — Ruck Run Lift + odd-object carries00:40:59 — Muay Thai during selection prep00:48:25 — Five-mile PRs & endurance benchmarks00:49:25 — Sugar intake during training---Questions? Look for bi-weekly Q&A on my stories. I'll answer your questions on IG and here on the podcast.---New Selection Prep Program: Ruck | Run | Lift New Hybrid Program: Jacked Gazelle 3.0Ebook: SOF Selection Recovery & Nutrition Guide---TrainHeroic Team Subscription: T-850 Rebuilt (try a week for free!)---PDF programs2 & 5 Mile Run Program - run improvement program w/ strength workKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteJacked Gazelle 2.0 - Hybrid athleteSFAS Prep- Special forces train-upRuck | Run | Lift - Selection Prep—Spoken Supplements: Code terminator_trainingCwench supplements: Code terminator_training---Let’s connect:Newsletter Sign UpIG: terminator_trainingYoutube: Terminator Training Methodwebsite: terminatortraining.comSubstack

Happy 2026!In light of the new year, today’s episode is a breakdown of 9 habits I've developed over the last ~5 years of my personal development journey that have delivered the highest ROI with regard to mental health, productivity, fitness/recovery, sleep, relationships, and overall success and fulfillment. Whether you’re a NY resolution person or not, perhaps one or 2 sparks something in you to change. Let me know if you’re gonna try one or if you’ve already seen benefits from any of them!0:00 — Intro06:16 — No alcohol since November 202218:48 — Consistent sleep & wake times32:25 — First 2 hours / last hour phone rule35:50 — The 10-minute rule41:03 — Waking up early49:07 — 2×20 reading rule55:28 — Sunday socials59:08 — Post-meal walks01:03:45 — 99/1 nutrition (GI-friendly foods)01:11:40 — Outro---Questions? Look for bi-weekly Q&A on my stories. I'll answer your questions on IG and here on the podcast.---New Selection Prep Program: Ruck | Run | Lift New Hybrid Program: Jacked Gazelle 3.0Ebook: SOF Selection Recovery & Nutrition Guide---TrainHeroic Team Subscription: T-850 Rebuilt (try a week for free!)---PDF programs2 & 5 Mile Run Program - run improvement program w/ strength workKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteJacked Gazelle 2.0 - Hybrid athleteSFAS Prep- Special forces train-upRuck | Run | Lift - Selection Prep---Spoken Supplements: Code terminator_trainingCwench supplements: Code terminator_training---Let’s connect:Newsletter Sign UpIG: terminator_trainingYoutube: Terminator Training Methodwebsite: terminatortraining.comSubstack