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The Kris Gethin Podcast: Daily Summaries Delivered
by Kris Gethin
Kris Gethin is widely known across the health and fitness space as one of the leading body transformation specialists in the world - he has been voted as the worlds #1 transformation coach and personal trainer on various platforms such as Trainerize and Bodybuilding.com and governing bodies such as PT Academy. As the co-founder of the Kris Gethin Gyms franchise, co-founder of Unmatched Supplements, co-founder of NovaPrime Labs, founder of Biohacked AF, former editor-in-chief of BodyBuilding.com, former editor-at-large at Weider Publications and former publisher of Kaged Muscle magazine, Kris has helped educate and change the lives of millions of people. Kris is the host of The Kris Gethin Podcast and author of the best-selling book Body by Design. Kris has competed as a natural pro bodybuilder, IRONMAN Triathlete, Ultramarathoner, Spartan competitor and Motocross racer of 13 years. He currently helps celebrities several months of the year, trains clients online year round via www.krisgethin.com and hosts anti-aging/fitness and biohacking seminars and retreats worldwide. In this podcast, Kris dissects myths of muscle building and endurance, bridges the gap between health and sports supplementation, expands upon the healing benefits of smart nutrition, and strategies to change your perception for a happier, healthier and real way of life. For more information check out https://www.krisgethin.com/
Latest Episodes
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- Yesterday24 min
283. Build Muscle Anywhere: The Training, Nutrition & Mindset Behind Real Results
Kris Gethin introduces Homecore, his 12-week at-home daily video trainer for muscle building, and describes rebuilding his training after a prolonged layoff related to knee injuries. He also lays out his views on consistency, recovery, nutrition, low-cost wellness habits, and the role of accountability in supporting a transformation. Chapters 00:00 Introducing Homecore, a 12-week at-home trainer 01:55 Kris's knee injury and return after a training layoff 03:57 His stem-cell treatment and recovery protocol 06:48 Rebuilding muscle and fat loss from home 09:03 Discipline through travel and changing circumstances 11:05 Biohacks versus free, foundational health habits 12:49 Slowing down at meals and supporting digestion 14:55 Why strength, muscle, and VO2 max matter 15:49 Nutrition, sleep, and weekend consistency 18:12 Joining the Homecore community for accountability Thank You to Our Sponsor! CAROL Bike: Want a science-backed cardio workout that takes just five minutes? Head to carolbike.com/kris and use code KRIS for the best available offer. Find More From Kris Gethin: Website: krisgethin.com/ Instagram: @krisgethin/ YouTube: youtube.com/krisgethin 2 Shred: unmatchedsupps.com/products/2shred Find Out More About CAROL Bike: Website: carolbike.com Instagram: @thecarolbike YouTube: youtube.com/c/CAROLbike
- 1 weeks ago
283. How Your Thyroid Controls Fat Loss, Testosterone, and Metabolism After 40 with Dr. Amie Hornaman
You can be training five days a week, eating clean, and doing everything right, yet still be stuck with stubborn fat, low energy, and a drive that just isn't there. When the labs come back "normal," most people blame their own effort and push harder, never realizing their thyroid may be the thing holding them back. We dive deeper into this in The Kris Gethin Podcast with Dr. Amie Hornaman, breaking down why thyroid problems get missed, especially in men, and how low thyroid function can drag down testosterone, libido, and motivation. We also chat about why GLP-1s don't raise your metabolism, how bodybuilders using T3 can shut down their own thyroid, and why "normal" labs aren't the same as optimal. Dr. Amie Hornaman, known as The Thyroid Fixer, holds a doctorate in clinical nutrition and functional medicine and is the founder of the Advanced Thyroid & Hormone Clinic, a telehealth practice serving patients in all 50 states. She is the author of The Thyroid Fix, host of The Thyroid (and Hormone) Fixer Podcast, and a former figure competitor with more than 25 years in private clinical practice. What's Discussed: Why people blame their effort when the thyroid is the problem. Why thyroid problems in men get missed, and what they do to testosterone. GLP-1s, dosing, and why they don't raise your metabolism. What long contest diets do to your thyroid. How bodybuilders using T3 can shut down their own thyroid. T4 vs. T3 vs. T2: what's the difference? Why "normal" thyroid labs can be misleading. Can peptides replace thyroid medication? Cold plunges, HIIT, and red light for thyroid health. Why testosterone helps protect against autoimmune conditions. Iodine, selenium, and when more becomes too much. What a thyroid-friendly week looks like. Rapid fire: thyroid problems in men, diet, and GLP-1s. If you train hard, care about recovery, and want to see the tools, supplements, and products I personally recommend, head to krisgethin.com/pages/recommendations To receive my free book, A Guide to Biohacking, leave an honest review on the platform where you listen to the podcast, then email a screenshot to info@krisgethin.com Thank You to Our Sponsors! CAROL Bike: Want a science-backed cardio workout that takes just five minutes? Head to carolbike.com/kris and use code KRIS for the best available offer. Structured Water by Natural Action: Want to upgrade the quality of the water you drink every day? Head to naturalaction.com and use code KRIS at checkout. Hydrogen Rich Water: Want an easy way to add molecular hydrogen to your hydration routine? Head to drinkhrw.com/pages/h2-in-sports and use code GETHIN for 10% off. Find More From Kris Gethin: Website: krisgethin.com/ Instagram: @krisgethin/ YouTube: youtube.com/krisgethin 2 Shred: unmatchedsupps.com/products/2shred Find Out More About Dr. Amie Hornaman & the Advanced Thyroid & Hormone Clinic: Website: dramie.com Thyroid Quiz: dramie.com/quiz Book: thyroidfixbook.com Instagram: @dramiehornaman YouTube: youtube.com/dramiehornaman
- 3 weeks ago1h 8m
281. Cardio for Muscle, Fat Loss, and Longevity: The Science of Sprint Training with Ulrich Dempfle
You can have your training, nutrition, and supplement stack dialed in and still be neglecting the strongest predictor of how long and how well you live: your cardiovascular fitness. Low cardiorespiratory fitness has been linked to more avoidable deaths than smoking, obesity, and diabetes combined, yet lack of time remains the number one reason people skip the work that improves it. We dive deeper into this in The Kris Gethin Podcast with Ulrich Dempfle, CEO and co-founder of CAROL Bike, breaking down how two 20-second sprints, done just a few times a week, can raise VO2 max and improve metabolic health. We also chat about whether cardio really kills muscle gains, why expensive biohacks cannot replace a strong cardiovascular base, and why Ulrich rates zone 2 training a 5 out of 10. Ulrich Dempfle is the CEO and co-founder of CAROL Bike, the AI-powered exercise bike built on Reduced Exertion High-Intensity Interval Training (REHIT). A mechanical engineer by training and former McKinsey and PwC management consultant, he developed CAROL in collaboration with leading exercise scientists. What's Discussed: Why the strongest predictor of healthspan is the one people skip most. Why low cardio fitness may be deadlier than smoking, obesity, and diabetes combined. Why mitochondrial peptides cannot replace the basics. How much VO2 max can improve in 8 to 20 weeks. What actually happens during two 20-second sprints. Why so many biohackers try to buy their way around the hard work. How your phone is costing you sleep. Calories, the afterburn, and where cardio fits in fat loss. GLP-1s and the skinny-fat trap. How short sprints improve blood sugar control and insulin sensitivity. Two sprints vs. 60 sprints: when more is not better. How to fit sprint cardio into a five-day lifting week. What to track to prove it is working. Rapid fire: cardio and muscle gains, zone 2, and VO2 max. If you train hard, care about recovery, and want to see the tools, supplements, and products I personally recommend, head to krisgethin.com/pages/recommendations To receive my free book, A Guide to Biohacking, leave an honest review on the platform where you listen to the podcast, then email a screenshot to info@krisgethin.com Thank You to Our Sponsors! CAROL Bike: Want a science-backed cardio workout that takes just five minutes? Head to carolbike.com/kris and use code KRIS for the best available offer. Structured Water by Natural Action: Want to upgrade the quality of the water you drink every day? Head to naturalaction.com and use code KRIS at checkout. Hydrogen Rich Water: Want an easy way to add molecular hydrogen to your hydration routine? Head to drinkhrw.com/pages/h2-in-sports and use code GETHIN for 10% off. Find More From Kris Gethin: Website: krisgethin.com/ Instagram: @krisgethin/ YouTube: youtube.com/krisgethin 2 Shred: unmatchedsupps.com/products/2shred Find Out More About Ulrich Dempfle and CAROL Bike: Website: carolbike.com Instagram: @thecarolbike YouTube: youtube.com/c/CAROLbike
- Oct 15, 202610 min
280. Why Cutting Calories Stopped Working for Me After 40
Kris Gethin shares his personal journey and expert insights on how to effectively manage fat loss and maintain muscle after 40, emphasizing the importance of adapting strategies to biological changes. Chapters 00:00 Introduction to Fat Loss Challenges After 40 02:24 Stress, Cortisol, and Fat Storage 04:36 Cellular Metabolism and Mitochondrial Health 06:33 Using Blood Glucose Monitoring for Better Results 07:01 Hormone Optimization Through Diet and Lifestyle 07:54 Sleep Optimization and Circadian Rhythms 08:20 Biohacking Techniques for Aging Gracefully 09:20 The Importance of Outdoor and Recreational Cardio 10:15 Adapting Strategies to Your Biological Feedback 10:43 Final Thoughts and Practical Advice for Over 40 Fitness Resources Carol Bike - uses artificial intelligence to personalize high-intensity workouts in real time, delivering an efficient, science-backed cardio session in just minutes. Code: KRIS - save $300 Better Bodies / GASP — Performance-focused gym apparel and training gear that I have been wearing since 2005 - designed for serious lifters. Code: KRIS15 — 15% off your order Bahé Trainers — Comfortable running, training and hiking shoes featuring grounding/earthing technology designed to create an electrical connection with the earth. Code: KRIS15 — 15% off your order Nutrition Solutions — Prepared grass fed, humane raised, organic and antibiotic free meal solutions that make it easier to stay consistent with your nutrition when life gets busy. I have used them weekly since 2015 Code: LEGACY20 for your discount Find More From Kris Gethin Website: krisgethin.com/ Instagram: @krisgethin/ YouTube: youtube.com/krisgethin Tik Tok: @krisgethin
- Oct 8, 20261h 15m
279. How to Use Light Exposure To Transform Your Health, Recovery, and Performance with Alex Kikel
You can have your training, nutrition, supplements, and recovery dialed in and still overlook one of the most powerful inputs your body receives every day: light. From the moment you wake up to the screens, LEDs, office lighting, and nighttime exposure around you, your light environment may influence your circadian rhythm, recovery, sleep, and performance. In this episode, Alex Kikel and I break down how different wavelengths of light interact with the body, why morning and evening light matter, and where red and near-infrared light may fit into a performance-focused routine. We also look at what you can do for free, what is worth spending money on, and where biohacking starts becoming unnecessary overkill. The goal is simple: understand the mechanism, control the basics first, and use technology only when it actually adds something. What's Discussed: Why light should matter for performance and body composition. Blue light, near-infrared light, and what your environment is missing. The simplest light protocol you can do for free. How light fits into fat loss, muscle, and recovery. Why the first few minutes of your morning matter. Why sleep supplements cannot fix a bad nighttime environment. Using red and near-infrared light around your workouts. Red light for skin, hair, and recovery protocols. Light habits: overrated or underrated. The $0, $100, and $10,000 light protocol. Why jumping straight to expensive biohacks can backfire. If you train hard, care about recovery, and want to see the tools, supplements, and products I personally recommend, head to krisgethin.com/pages/recommendations To receive my free book, A Guide to Biohacking, leave an honest review on the platform where you listen to the podcast, then email a screenshot to info@krisgethin.com Thank You to Our Sponsors! Structured Water by Natural Action: Want to upgrade the quality of the water you drink every day? Head to naturalaction.com and use code KRIS at checkout. Hydrogen Rich Water: Want an easy way to add molecular hydrogen to your hydration routine? Head to drinkhrw.com/pages/h2-in-sports and use code GETHIN for 10% off. Find More From Kris Gethin: Website: krisgethin.com/ Instagram: @krisgethin/ YouTube: youtube.com/krisgethin 2 Shred: unmatchedsupps.com/products/2shred Find Out More About Alex Kikel: Website: theprepcoach.com/ Instagram:@alex_kikel YouTube: @alexkikelTPC TPC Army: skool.com/tpcarmy/about
- Oct 1, 202621 min
278. I Lost My Motivation to Train. Here's What I Learned
Kris Gethin shares his personal journey through motivation struggles, the importance of discipline, and how to adapt training routines to maintain health and purpose. This episode offers practical insights for anyone facing a dip in enthusiasm for fitness and life. Chapters 00:00 Introduction to Kris Gethin's Motivation Struggles 01:54 Why Motivation Cannot Be the Foundation of Your Behavior 04:09 The Changing Reasons for Training as We Age 06:56 The Spiritual and Stewardship Perspective on Taking Care of the Body 11:09 The Power of Discipline and Changing Your Training Routine 14:59 Acting Without Waiting for Motivation to Return 17:52 Recap: Key Lessons for Maintaining Consistency 19:46 Final Thoughts: Responsibility and Moving Forward Resources FightCamp — An interactive at-home boxing and kickboxing training system with expert-led workouts, equipment, and performance-tracking technology. I often use this as my functional workout on non-training days Code: GETHIN10 — 10% off your order Better Bodies / GASP — Performance-focused gym apparel and training gear that I have been wearing since 2005 - designed for serious lifters. Code: KRIS15 — 15% off your order Bahé Trainers — Comfortable running, training and hiking shoes featuring grounding/earthing technology designed to create an electrical connection with the earth. Code: KRIS15 — 15% off your order Nutrition Solutions — Prepared grass fed, humane raised, organic and antibiotic free meal solutions that make it easier to stay consistent with your nutrition when life gets busy. I have used them weekly since 2015 Code: LEGACY20 for your discount Find More From Kris Gethin Website: krisgethin.com/ Instagram: @krisgethin/ YouTube: youtube.com/krisgethin Tik Tok: @krisgethin
- Sep 24, 20261h 34m
277. The Hidden Impact of Technology on Recovery, Sleep, and Performance with Alex Kikel
You can nail your training, nutrition, supplements, and sleep routine and still overlook one variable that surrounds you all day: your technological environment. Phones, Bluetooth, Wi-Fi, wearables, cars, and constant connectivity may be adding another layer of physiological stress at the exact time you are trying to recover, perform, and switch your nervous system off. In this episode, Alex Kikel and I break down how EMFs interact with the body, why professional athletes are beginning to pay attention, and where exposure may be affecting recovery and performance. More importantly, we look at what you can realistically control, what may be overkill, and how to improve your environment without turning optimization into another source of stress. What's Discussed: Why pro athletes are paying attention to EMFs. Coherent vs. non-coherent EMFs. EMFs, recovery, and fat loss. EMF exposure inside modern cars. Keeping your phone against your body. Phones, EMFs, and your sleep environment. When wearables create more stress. When biohacking becomes counterproductive. EMF habits: overrated or underrated. If you train hard, care about recovery, and want to see the tools, supplements, and products I personally recommend, head to krisgethin.com/pages/recommendations To receive my free book, A Guide to Biohacking, leave an honest review on the platform where you listen to the podcast, then email a screenshot to info@krisgethin.com Thank You to Our Sponsors! Structured Water by Natural Action: Want to upgrade the quality of the water you drink every day? Head to naturalaction.com and use code KRIS at checkout. Hydrogen Rich Water: Want an easy way to add molecular hydrogen to your hydration routine? Head to drinkhrw.com/pages/h2-in-sports and use code GETHIN for 10% off. Find More From Kris Gethin: Website: krisgethin.com/ Instagram: @krisgethin/ YouTube: youtube.com/krisgethin 2 Shred: unmatchedsupps.com/products/2shred Find Out More About Alex Kikel: Website: theprepcoach.com/ Instagram:@alex_kikel YouTube: @alexkikelTPC TPC Army: skool.com/tpcarmy/about
- Sep 17, 202614 min
EP 276. The Surprising Science of Creatine Beyond Bodybuilding
Creatine has long been associated with bodybuilding and strength training — but its potential benefits extend far beyond the gym. In this episode, Kris Gethin dives into the evolving research on creatine's impact on cognitive function, mental health, and even its role during periods of sleep deprivation. Chapters 00:00 Introduction to creatine's expanding benefits 02:16 Research on creatine and cognitive performance 04:31 Creatine's relevance for sleep-deprived individuals 06:44 Creatine's potential in anxiety and mental health 09:25 The challenge of increasing brain creatine levels 09:52 GAA as a precursor to enhance creatine levels 11:17 Research on GAA and cognitive performance 12:15 Future directions: brain-focused creatine research 13:09 Personal insights and practical applications of creatine 14:35 Conclusion and next steps for research and health Resources & Links 💪 Shop Unmatched Supps Creatine This content is for informational purposes only and is not medical advice. Talk to your doctor before starting any new supplement, especially if you are pregnant, managing a health condition, or taking prescribed medication for depression or other mood disorders.
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About The Kris Gethin Podcast
Kris Gethin is widely known across the health and fitness space as one of the leading body transformation specialists in the world - he has been voted as the worlds #1 transformation coach and personal trainer on various platforms such as Trainerize and Bodybuilding.com and governing bodies such as PT Academy. As the co-founder of the Kris Gethin Gyms franchise, co-founder of Unmatched Supplements, co-founder of NovaPrime Labs, founder of Biohacked AF, former editor-in-chief of BodyBuilding.com, former editor-at-large at Weider Publications and former publisher of Kaged Muscle magazine, Kris has helped educate and change the lives of millions of people. Kris is the host of The Kris Gethin Podcast and author of the best-selling book Body by Design. Kris has competed as a natural pro bodybuilder, IRONMAN Triathlete, Ultramarathoner, Spartan competitor and Motocross racer of 13 years. He currently helps celebrities several months of the year, trains clients online year round via www.krisgethin.com and hosts anti-aging/fitness and biohacking seminars and retreats worldwide. In this podcast, Kris dissects myths of muscle building and endurance, bridges the gap between health and sports supplementation, expands upon the healing benefits of smart nutrition, and strategies to change your perception for a happier, healthier and real way of life. For more information check out https://www.krisgethin.com/
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