#191: Q&A - Anabolic Window, 5x5 Training & Micro Workouts For Max Gains

Welcome back to another episode of the Iron Sights Podcast.Today, I’m joined by the Red Dot Fitness crew — CeCe, Ryan, and Steven — and we’re diving into a topic that’s been stirring up the nutrition space for a while now: seed oils.You’ve probably seen the arguments — some folks are planting flags hard on either side. Seed oils are either public enemy number one… or not worth worrying about at all. So what’s the real deal?In this episode, we break down the noise, sift through the latest research, and share how our perspectives have shifted — or stayed the same. I’ve taken a strong stance on this before, and while I haven’t jumped ship completely, there is new info worth considering.Enjoy the show!-25% OFF! Red Dot Fitness Programs: rdfprograms.comRed Dot Fitness Training Programs:rdfprograms.comOnline Membership (Full Access To All Programs & Virtual Coaching):https://www.reddotfitness.net/online-membershipVirtual Coaching:https://www.reddotfitness.net/virtual-coachingSelf-Guided Programs:https://www.reddotfitness.net/Self-Guided-Programs1-Timestamps:00:00 Intro02:10 The Seed Oil Debate03:01 Inflammation & Leaky Gut05:37 New Research On Seed Oils08:29 RFK, Fast Food & Public Perception14:51 What Are Seed Oils & Their Effects?17:46 Historical Use Of Seed Oils21:28 Overconsumption In Modern Diets25:39 Saturated Fats Vs Seed Oils31:14 Ultra-Processed Foods & Reheated Oils37:05 Omega-6 Vs Omega-3 Balance41:54 Politics & Health Narratives43:46 Final Takeaways On Dietary Balance-Connect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/

In this After Dark episode of the Iron Sights Podcast, I sit down with Geoffrey Stout from SureFire. This conversation was recorded back at SHOT Show 2025, and I held onto it until now because they had some new product drops coming down the pipe. We talk about those, along with how SureFire designs, tests, and delivers gear that professionals and civilians alike depend on when it matters most. Geoffrey’s a solid representative of SureFire and brought a ton of insight into the conversation. I’m not paid by them — I’ve just been a long-time user of their gear and know a lot of you are too. So whether you’re on the job, at the range, or just a student of the game, there’s something here for you. Sit back and enjoy this one.-Timestamps:00:00 Intro06:34 Geoffrey’s Background & Surefire’s Story15:04 Product Durability & Brand Loyalty21:44 Lumens Vs. Candela Explained31:49 New Product Development35:34 Launching The XC Three41:34 Stiletto Series Breakdown47:04 The Dominator: High-Power Handheld55:14 Surefire Suppressors01:00:24 Where To Find Surefire Products-Red Dot Fitness Training Programs:rdfprograms.comOnline Membership (Full Access To All Programs & Virtual Coaching):https://www.reddotfitness.net/online-membershipVirtual Coaching:https://www.reddotfitness.net/virtual-coachingSelf-Guided Programs:https://www.reddotfitness.net/Self-Guided-Programs1Connect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/

Welcome to Iron Sights!Our producer fielded your questions from Instagram and YouTube so that we could answer them all live on the show.Today we are joined by the entire crew: CeCe, Ryan & Stephen.Enjoy the show!-25% OFF! Red Dot Fitness Programs: rdfprograms.comRed Dot Fitness Training Programs:rdfprograms.comOnline Membership (Full Access To All Programs & Virtual Coaching):https://www.reddotfitness.net/online-membershipVirtual Coaching:https://www.reddotfitness.net/virtual-coachingSelf-Guided Programs:https://www.reddotfitness.net/Self-Guided-Programs1-Timestamps:00:00 Intro01:02 Anabolic Window 05:20 Protein Timing06:58 Pros & Cons Of 5x5 Training15:41 Boosting The Immune System21:24 Birth Methods & Microbiome25:23 Isometric Exercises26:52 Benefits Of Isometrics31:36 Microdosing Your Workouts41:29 Tips For Micro Workouts-Connect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/

In this After Dark episode, I’m joined by Tyler Hoover — co-host of the Anti-Hero Podcast & founder of Counterculture Inc.Tyler’s a U.S. military vet, an active law enforcement officer, and a guy who’s not afraid to speak his mind. We got a chance to sit down after my recent trip out to Florida, where I was on his show, and I had a lot of follow-up questions that we didn’t get to cover then.We get into his journey through the military and law enforcement, what it’s really like working in today’s culture, and the mission behind his companies and the conversations he’s starting in the podcast space — especially with other first responders who are out there trying to make a real impact.Tyler’s a straight shooter — what you see is what you get — and this conversation goes deep. Appreciate him taking the time to sit down and chop it up with me.Enjoy the show!-Timestamps:00:00 Intro04:02 Tyler's Background07:51 Music & Band Experience10:30 Transition Into Law Enforcement12:14 Launching The Anti-Hero Podcast16:09 Podcast Growth, Challenges & Evolution29:52 Law Enforcement & Public Perception51:24 Realities Of Policing Today52:42 Podcasting & Media Expansion56:03 Live Events & Community Engagement01:02:12 Navigating The Podcasting Grind01:09:21 Future Of The Anti-Hero Podcast-Red Dot Fitness Training Programs:rdfprograms.comOnline Membership (Full Access To All Programs & Virtual Coaching):https://www.reddotfitness.net/online-membershipVirtual Coaching:https://www.reddotfitness.net/virtual-coachingSelf-Guided Programs:https://www.reddotfitness.net/Self-Guided-Programs1Connect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/

This time, we’re going all in...We’re talking about the perceived vs. the actual benefits of carnivore, what it might solve metabolically, and the real-world implications of cutting out entire macros from your diet.We also break down some of the common pitfalls and straight-up nonsense coming out of the carnivore camp — where the messaging goes sideways and how to be smarter about your approach to nutrition.If you’ve been curious about going full carnivore, or you’re just trying to make sense of the diet-war noise out there, this one’s worth your time.Sit back and enjoy today's show!-25% OFF! Red Dot Fitness Programs: rdfprograms.comRed Dot Fitness Training Programs:rdfprograms.comOnline Membership (Full Access To All Programs & Virtual Coaching):https://www.reddotfitness.net/online-membershipVirtual Coaching:https://www.reddotfitness.net/virtual-coachingSelf-Guided Programs:https://www.reddotfitness.net/Self-Guided-Programs1-Timestamps:01:27 Intro02:57 What Is The Carnivore Diet?03:44 Pros & Cons Of The Carnivore Diet06:27 Weight Loss & Caloric Deficit16:32 Carnivore Vs. Keto25:49 The Liver King & Carnivore Controversy28:56 The Fiber Debate & Nutrient Gaps32:00 Long-Term Health Risks33:02 Carnivore Vs. Vegan35:36 Supplements & Nutrient Needs41:49 Ancestral Diets & Assumptions44:53 Heart Health & Final Thoughts-Connect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/

Today, I’m joined by Kenny Williams — better known online as @red_ninja111.He’s a full-time interdiction officer, and the host of the Beyond the Barrel podcast. He’s also a partner in The Justice Academy, where he helps law enforcement officers sharpen their edge through specialized training.Kenny’s been in the law enforcement game since 2007, and his current role keeps him out on the roads every day — pulling over everyone from your average commuter to full-blown traffickers moving drugs, guns, and even humans.This isn’t something we’ve dug into much on the show before, so I wanted to bring Kenny in and unpack the art of interdiction — what that job really looks like, how it’s done right, and why it matters.If you’re in law enforcement, especially out on patrol, there’s a ton to take away here. And if you’re just a citizen who wants to better understand the mindset of the officer pulling you over — or how not to act like a jackass during a stop — this one’s for you too.-Timestamps:00:00 Intro06:36 Kenny’s Path To Law Enforcement10:22 Getting Into Interdiction15:06 City Vs. Highway Patrol20:09 Podcasting & Educating Cops29:28 Interdiction Tactics & Metrics48:49 Reasonable Suspicion Vs. Probable Cause50:50 Communication In Traffic Stops01:01:25 Building Probable Cause01:07:29 Evolving Police Training01:21:23 Importance Of Communication & Education01:29:18 Final Thoughts-Red Dot Fitness Training Programs:rdfprograms.comOnline Membership (Full Access To All Programs & Virtual Coaching):https://www.reddotfitness.net/online-membershipVirtual Coaching:https://www.reddotfitness.net/virtual-coachingSelf-Guided Programs:https://www.reddotfitness.net/Self-Guided-Programs1Connect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/

Welcome to Iron Sights! Our producer fielded your questions from Instagram and YouTube so that we could answer them all live on the show. Today we are joined by the entire crew: CeCe, Ryan & Stephen.Enjoy the show!-25% OFF! Red Dot Fitness Programs: rdfprograms.comRed Dot Fitness Training Programs:rdfprograms.comOnline Membership (Full Access To All Programs & Virtual Coaching):https://www.reddotfitness.net/online-membershipVirtual Coaching:https://www.reddotfitness.net/virtual-coachingSelf-Guided Programs:https://www.reddotfitness.net/Self-Guided-Programs1-Timestamps:00:00 Intro02:29 Intermittent Fasting Breakdown08:40 Wearable Fitness Trackers: Pros & Cons17:59 NEAT & Weight Loss22:57 Sedentary Lifestyles & Exercise25:08 Maximizing Daily Caloric Burn27:48 Workout Success Myths35:35 Mobility’s Role In Fitness-Connect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/

Welcome back to another episode of Iron Sights Podcast After Dark! In today’s episode, I’m joined by Marlon Marrache, also known as The IA Guy. He’s a retired LAPD officer who spent a lot of time in Internal Affairs. On his podcast, Marlon dives into the role of Internal Affairs in keeping law enforcement accountable. He talks through real-life cases, misconduct stories, and some of the viral police incidents we’ve all seen in the news.It’s all about giving the public a better understanding of what’s really going on in law enforcement.Marlon’s not just about the podcast, though—he’s also out there with Savage Training Group, providing training to law enforcement officers.I had a lot of questions for him in this episode, especially about what really goes on behind the scenes in Internal Affairs.We talk about the stuff they investigate and what’s the real deal, far from what we see in movies or the headlines. Marlon made the trip up to the studio for this one, and it was a fun, eye-opening conversation.Grab a seat and enjoy this episode with Marlon Marrache, The IA Guy!-Timestamps:00:00 Intro07:13 Marlon’s Journey10:08 Challenges In Law Enforcement40:36 Media & Public Perception of Officers43:22 Impact of High-Profile Incidents on Policing54:55 Misconduct & Unbecoming Conduct01:10:03 Mental Wellness in Policing01:12:16 Social Media & Law Enforcement01:49:21 Challenges In Police Training02:03:57 Impact of Social Media & Podcasts02:12:24 Conclusion & Final Thoughts-Red Dot Fitness Training Programs:rdfprograms.comOnline Membership (Full Access To All Programs & Virtual Coaching):https://www.reddotfitness.net/online-membershipVirtual Coaching:https://www.reddotfitness.net/virtual-coachingSelf-Guided Programs:https://www.reddotfitness.net/Self-Guided-Programs1Connect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/

Welcome back to the Iron Sights Podcast!Today, we’re following up on Episode #186, where we talked about staying on track with nutrition while traveling.In this episode, we’re tackling another big challenge—sticking to your workout routine on the road. Whether you’re traveling for business or pleasure, finding time, equipment, and motivation to train can be tough.We break down practical strategies to keep you moving, no matter your situation—whether you’re stuck with a terrible hotel gym, short on time, or unsure of where to start.Enjoy the show!-25% OFF! Red Dot Fitness Programs: rdfprograms.comRed Dot Fitness Training Programs:rdfprograms.comOnline Membership (Full Access To All Programs & Virtual Coaching):https://www.reddotfitness.net/online-membershipVirtual Coaching:https://www.reddotfitness.net/virtual-coachingSelf-Guided Programs:https://www.reddotfitness.net/Self-Guided-Programs1-Timestamps:00:00 Intro02:02 Workouts On The Road04:13 Challenges & Solutions For Travel10:27 Using Local Gyms & Equipment17:04 Prioritizing Key Movements20:46 Making The Most Of Limited Time22:42 Maximizing Bodyweight Workouts28:01 Staying Active On Vacation36:59 Resources For Travel Workouts-Connect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/

In this episode, I sit down with Rick Jacobs, an instructional design expert with years of experience in law enforcement, the corporate world, and entrepreneurship. Rick has a deep understanding of how training programs are designed, delivered, and—more importantly—where they fall short. We dive into the problems with law enforcement training, from outdated POST standards to institutional roadblocks that prevent real progress.Many officers and instructors agree that the system is broken, and today, Rick and I break down exactly why that is and what can be done about it.Beyond law enforcement, this conversation applies to multiple industries—corporate training, leadership development, and private instruction. We explore validity, quality, and accountability in training programs, questioning what makes instruction truly effective and how organizations should measure success.-Timestamps:00:00 Intro06:53 Rick Jacobs’s Background & Career17:50 Law Enforcement Challenges21:51 Training Issues & Improvements54:23 Accountability & Standards57:22 Quality Materials & Processes01:01:06 Instructor Challenges & Feedback01:08:51 Consistency & Rubrics01:24:19 Liability & Realistic Training01:34:17 Comprehensive Training Programs01:38:57 Projects & Consultations01:44:48 Challenges & Future Plans02:08:05 Contact Rick-Red Dot Fitness Training Programs:rdfprograms.comOnline Membership (Full Access To All Programs & Virtual Coaching):https://www.reddotfitness.net/online-membershipVirtual Coaching:https://www.reddotfitness.net/virtual-coachingSelf-Guided Programs:https://www.reddotfitness.net/Self-Guided-Programs1Connect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/