The Glycemic Index (GI) gets shared like a rulebook—but your body eats meals, not single foods in a lab. In this quickcast, Chris explains GI (how quickly a food’s carbs raise blood sugar) and Glycemic Load (GL), which adjusts GI for the amount of carbs you actually eat. You’ll learn why GI alone can mislead—protein, fat, fiber, ripeness, grind size, cooking method, and even cooling/reheating can change your response—and when the GI/GL concept is genuinely useful (steady energy, appetite control, and training nutrition). Then we give you a practical plate framework: anchor with protein, add fiber/produce, and choose carbs to the job—lower‑GL most of the time for steady days, moderate‑to‑higher GI around training when fast fuel helps. We finish with quick, real‑food swaps for breakfast, lunch, dinner, and snacks that keep energy flatter without cutting carbs entirely.

Creatine gets hyped and then questioned every few years. In this 10‑minute quickcast, Chris explains what it really is—a compound that fuels short, hard efforts by recycling ATP—plus what it reliably improves: strength, power, training volume, and those late‑race surges. We’ll touch on promising brain research (small benefits under stress) and separate myths from facts: no evidence of kidney harm in healthy people at standard doses; cramping isn’t increased; GI issues usually come from big boluses or gritty mixes. Then Chris gives you a precise plan: choose plain creatine monohydrate, take 3–5 g/day (load if you want faster saturation), mix and drink soon—ideally with carbs or a carb+protein meal—and run it for 3 weeks before you judge. Skip overpriced blends and complicated “buffers.” If you train, eat, and sleep well, creatine is a simple lever with outsized returns.

If you’re ready to finally change your body, this episode gives you a clear, prescriptive plan—no jargon, no fluff. Chris walks you through five simple “recipes” and asks you to choose one primary goal for the next 8–12 weeks. Then just follow the steps.

Lose fat: Hit 0.7–1.0 g protein per lb goal bodyweight, walk 8–12k steps/day, lift full-body 3×/week (moderate reps), and add 2 Zone-2 cardio sessions. Build each meal around lean protein and produce; keep alcohol low and enjoy one planned indulgence.

Build muscle: Eat a small calorie surplus (≈200–300 kcal/day), 0.8–1.0 g/lb protein, and lift 4 days/week with progressive overload (add reps or weight weekly). Keep 1–2 easy Zone-2 sessions for recovery.

Get stronger: Train the big lifts (squat, press/pull, deadlift/hinge) 3×/week for 3–5 reps per set, leaving 1 rep in the tank. Add 2 short Zone-2 sessions to support work capacity.

Boost endurance: Run or ride a weekly mix of two Zone-2 base sessions, one tempo/Zone-3 effort, and one interval session (LT/VO₂). Keep strength 2×/week to stay durable.

Be happier/less stressed: Get morning light and a 20–30 min walk daily, write 3 lines of gratitude, set a phone curfew an hour before bed, aim for 8 hours in bed, plan two social check-ins weekly, and lift 2×/week for mood.

Universal rules: Always prioritize protein and sleep. Track three things weekly: your compliance %, one objective metric (scale/waist/strength/pace), and a Bright Spot victory.

Pick one recipe, print it, and run it for 8–12 weeks.

Long winters don’t stall endurance—they build it. In this 10‑minute quickcast, Chris lays out a simple offseason plan: stack Zone 2 anywhere (bike/row/SkiErg) to grow your aerobic base; use Zone 3 outdoors for steady pace even in layers; then raise the ceiling with Zone 4–5 intervals and CF‑style mixed sessions that keep you pushing without pounding one joint pattern. Add strength (squats, hinges, presses, pulls) to fix joint‑dominance and prevent overuse, and add power (jumps, throws, cleans) to make every stride or pedal stroke stronger. Cyclists: smart trainers are great for tempo/threshold, but the real offseason edge comes from the gym.

CTA: Book a No‑Sweat Intro at Catalyst and get your winter plan dialed.

Protein Quality: Real vs. Label Claims

Protein is suddenly in everything—coffee, candy, cereal—but do those “15g protein” labels actually help you build or keep muscle? In this 10-minute quickcast, Chris explains bioavailability (usable protein), how processing can damage amino acids, and why grams on a label ≠ quality. You’ll learn which foods give you the most useful protein, how “protein-washed” snacks sneak in sugar, and simple real-food options for breakfast, lunch, dinner, and snacks. If you’re “hitting your protein” but not seeing results, this episode shows what to change.

45-7-6 StairMaster: Smart or Silly?

The “45-7-6” trend—45 minutes on the StairMaster at level 7, six days a week—is everywhere. In this quickcast, Chris explains what it is, why it’s viral, and how to test it once or twice without wrecking your joints or stalling your strength gains. You’ll learn simple cues to actually hit your glutes (not just quads), why going hands-free matters, and how to use the talk test to keep it aerobic. We also cover why number-based cardio formulas keep cycling through social feeds (novelty sells!) and finish with the Catalyst plan that always works: consistently varied strength + metabolic training you can sustain for years—think full-body lifts 2–3x/week plus a rotation of Zone 2 and short interval work. Trends are fun; results come from posture, programming, and patience.

CTA: Book a No-Sweat Intro at Catalyst—link in the show notes.

Fast weight loss makes great TV—and terrible biology. In this episode, Chris breaks down why The Biggest Loser worked for ratings but failed most people long‑term: extreme cardio stacked on crash dieting, no time to build habits or maintain, and a setup that burns muscle—the very tissue that keeps your metabolism humming. We also cover what the show actually got right (coaching, community, motivation) and how to apply those pieces without the rebound. Finally, a quick primer on Ozempic/Wegovy: how GLP‑1s work, why weight often returns when you stop, and how to use any tool alongside the fundamentals—protein, strength training, and patient habit change. If you want results that last, slow really is smooth—and smooth is fast.

Over the past 20 years, Catalyst has grown from a small dream into a community that has supported not only thousands of clients, but also my own family. I’m deeply grateful for every one of you who has been part of this journey.

To ensure Catalyst continues to thrive for decades to come, we are merging with Ryan Mitchell of RAM Fitness. Many of you have already met Ryan and some of his team over the past few weeks, and I know you’ll see the passion and care he brings. Jessica and Carrianne will continue to be part of the coaching team for the long haul, providing the consistency and support you’ve come to count on.

Going forward, Ryan will lead day-to-day operations while I move into an advisory role. I’ll also remain right here as a Catalyst client — because I love the community, the workouts, and this gym too much to step away.