RP Strength Podcast

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Gerald Ernat's Links:
Instagram: @geraldernat
RP Strength coaching page: Work with Gerald
RP article: Inside H2F: How the Army Is Redefining Soldier Fitness
Timestamps:
00:00 Intro and April Fool's Day
02:25 Gerald's day job: Sports Dietitian for the US Army
05:54 Common soldier nutrition myths: protein timing, extreme diets, and supplement nonsense
10:50 Why soldiers should NOT show up shredded to basic or Ranger School
25:22 Army Body Composition Program: how soldiers get screened and flagged
32:15 Gerald's backstory: losing 70 pounds after high school and getting into lifting
45:15 How coaching soldiers and online RP clients is similar
48:00 On-the-go nutrition go-tos and the protein-plus-fiber framework
53:45 Client success story and wrap-up

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Dr. Eric Trexler's Links:
RP article: Caffeine, The Double-Edged Sword
Stronger by Science: The Lifter's Guide to Caffeine
Instagram: @trexlerfitness
ResearchGate: Eric Trexler publications
Twitter/X: @EricTrexler
Timestamps:
00:00 Eric and Nick's BEEF 🥩
06:53 Caffeine's prevalence in fitness
09:10 Eric's caffeine research background
11:04 Daily caffeine intake (1g/day of caffiene safe?)
17:30 Effective dosing by bodyweight and when high doses backfire
22:30 Tolerance and habituation: why your caffeine stops working
30:15 Caffeine withdrawal: symptoms, timeline, and how bad it actually gets
41:30 Caffeine sensitivity and genetics
44:00 Practical upper limits and sleep tradeoffs
48:00 Strategic caffeine use, deloads, and re-sensitizing
50:15 Different delivery forms: drinks, food, pills, and gum
53:45 Does caffeine Dehydrate you? Wrap-up and where to read more

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Dr. Mike T. Nelson's Links:
Website: https://miketnelson.com/
Instagram: https://www.instagram.com/drmiketnelson/
Timestamps:
00:00 Intro - What brings Dr. Mike back?
01:20 Dr. Mike's background and how he landed in HRV research
05:45 What HRV is in plain language
09:06 How training stress changes HRV acutely and across recovery
16:00 Deload timing: proactive blocks vs reactive adjustments
26:55 Athlete vs lifestyle stress: using HRV to decide when to push or pull back
39:30 Aerobic base, breathing rate, and resilience
43:45 Supplements and what actually matters
49:00 Device accuracy, nightly measurements, and low resting HR caveats

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Dr. Milo Wolf's Links:
YouTube: https://www.youtube.com/@DrMiloWolf
Instagram: https://www.instagram.com/drmilowolf/
ResearchGate: https://www.researchgate.net/profile/Milo-Wolf
Timestamps
00:00 Intro,Wolf call, s**ty weather
02:35 Why training close to failure generally improves hypertrophy
05:05 Reactive vs planned deloads and fatigue trade-offs
12:29 Injury risk perspective: failure training in context
15:42 Study breakdown: failure vs past-failure training
33:53 Three ways to train past failure: partials, drop sets, and cheat reps
38:45 More stimulus > less volume
47:09 Minimal training dose: how little time can still work
53:36 Escaping all-or-nothing thinking in fitness
59:12 How to track progress when using failure and beyond-failure methods

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
 
Dr. Pak's Links:
https://www.instagram.com/dr__pak/
https://www.youtube.com/@Dr__Pak
 
00:00:00 - "The Pakman's" Greek heritage
00:06:25 - Myth 1: Can you actually measure body fat accurately?
00:10:45 - Why body fat tests vary so much (Dexa, Bod Pod, BIA)
00:15:30 - Waist circumference as a better health predictor
00:21:10 - Myth 2: Does high body fat prevent muscle gain?
00:27:30 - The challenge of maintenance
00:33:00 - Defining a healthy body fat range for men and women
00:37:45 - Visual body fat charts and why they are unreliable
00:44:00 - How lighting and social media distort our expectations