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Fitness Mentor

Fitness Mentor

By Tommy Caldwell
The world of health and fitness has become confusing and hostile. Being able to navigate vast amounts of information and understand what is useful can be a full time job. Join bestselling author and founder of Hybrid Fitness, Tommy Caldwell, as he helps listeners cut through the noise of the industry in diet, exercise, fitness philosophy and behavior change. You don't need a coach. You don't need an 'influencer'. You need a mentor.

Thank you for making the Fitness Mentor Podcast one of iTunes top 40 all-time downloaded shows!
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Currently playing episode

FM Short: Stop eating, or stop buying?

Fitness Mentor

FM Short: Stop eating, or stop buying?
Willpower is a myth. You don't need to stop eating unhealthy foods. You need to stop buying them!
September 27, 2020
FM Short: Hunger is Not a Crisis
Learning to bypass frequent hunger signals is a big step toward long-term appetite control and weight loss
September 21, 2020
FM Short: Building Discipline is all about how you reflect
You aren't going to change your most destructive food eating behaviours in the moment- when the craving comes, when you are stressed, tired, and looking to self-medicate. It is in how you reflect after moments of harmful behaviours that increases future discipline. 
September 16, 2020
Fm Short: Why You Don't Need Diet and Exercise Information
You didn't end up in a state of poor health because you lacked information. You ended up in a state of poor health because of many years of poor choice making. If you don't address the driving forces underneath your most unhealthy behaviours, you cannot succeed in diet and exercise efforts. 
September 10, 2020
FM Short: How to work with, not against your weaknesses
Ripping off the bandaid when it comes to unhealthy behaviours is a strategy that rarely works. If you struggle with a destructive behaviour it is because you are getting something positive out of the deal. When we work WITH our weaknesses, we can modify our behaviours and see meaningful progress while keeping the positive crutch that the behaviour is delivering to the mind.
September 8, 2020
FM Short: Are we reducing ourselves down to metrics?
Reductionist science, isolated variables, and chasing blood chemistry markers is all the craze in modern medicine (and fitness). But are we setting ourselves up for disorder by treating numbers?
August 31, 2020
Emotional Eating and Food Addiction Series Ep.5- How to set and measure behaviour goals
To join the emotional eating and food action group, follow this link To grab my best selling behaviour change for weightloss book, follow this link In episode #5 of the series, Tommy talks about how to set and measure meaningful behaviour management goals
August 24, 2020
Emotional Eating and Food Addiction Series Ep.4- Discipline, NOT willpower
Follow this link to join the free Emotional Eating and Food Addiction Facebook Group   Follow this link to grab your copy of Tommy's Bestselling Behaviour Change book, Heavy Brain
July 30, 2020
FM Short: How to set meaningful goals in health and fitness
This is a Fitness Mentor Short: in depth answers to complex questions in less than 10 minutes (give or take). Goal setting is not a straightforward process, and incorrectly setting goals is the first step away from reaching them.
July 27, 2020
FM Short: How much variety should I have in my diet?
This is a fitness mentor 'short': small clips that answer common questions in the most precise way. 
July 26, 2020
Q and A- July 23/2020
If you'd like to join the emotional eating and food addiction challenge group, click here Questions asked and answered in this episode: What are your thoughts on things like gum chewing and tea drinking in between meals to curb snacking? What is a good protein powder to use? How can I get adequate protein intake if I don’t eat a lot of animal protein? What is the best exercise ratio between weights and cardio for menopausal women? Should I be counting calories?
July 25, 2020
Emotional Eating and Food Addiction Series Ep.3- How to work with, not against yourself
To join the free emotional eating and food addiction Facebook group FOLLOW THIS LINK ( To purchase Tommy's Book, Heavy Brain, CLICK HERE ( When we aim to take control of our most unhealthy behaviours, we try to eliminate the behaviour altogether. In this episode, Tommy discusses why the cold turkey approach to behaviour change rarely ever works, and how a management approach of working with yourself produces greater long-term results. 
July 2, 2020
Emotional Eating and Food Addiction Series Ep.2- How to Manage Your Mind
To join the FREE emotional eating course Click Here To purchase Heavy Brain for the price of a cup of coffee, Click Here What happens when you have just finished eating until you're sick to your stomach? What do you say to yourself? How do you feel about yourself? They way we negatively reflect on who we are as people in the wake of destructive eating behaviours is far more damaging than the behaviour itself. Managing your mind is the key to your success.
June 21, 2020
Emotional Eating and Food Addiction Series Ep.1- What is Emotional Eating?
To join the free Emotional Eating Crash Course, follow this link To purchase a copy of Heavy Brain for the price of a cup of coffee, click here  In this special podcast series, Tommy will discuss the ins and outs of Emotional Eating and Food Addiction. What is it? How does it affect us? How can we change it? How do we see results in the long run? In this first episode, Tommy defines Emotional Eating and gets to the root of what drives us to eat in consequential ways.
June 17, 2020
O.P.P. (other people's podcasts)- My (2nd) interview with the improvement project
In this episode, Tommy gets interviewed by the improvement project re: staying healthy during these strange times.
June 13, 2020
3 Strategies to Stay Fit during Isolation
Lockdowns have been going on for months now, and who knows when they will end. Here are three strategies for those who are starting to slip and losing their motivation for exercise and healthy eating. You can also view this in video form by following this youtube link
May 19, 2020
Quarantine Q and A #2
This podcast is also available in video form. Click this link to watch on Youtube Links Mentioned in the Show Fitness Mentor Network: Tommy’s Website: Questions Asked If you could choose one piece of at home equipment, what would it be? What are the best exercises you can do without weights? What do you eat at night? Should I stop eating after 6PM? I’ve been dieting but not losing any weight. Any thoughts? What happened in part 2 of your Carnivore Diet experiment? Do you drink coffee? Is it healthy? Do you drink wine? Is it healthy? What is your take on the COVID-19/Vaccine controversy that is all over the web right now.
May 9, 2020
Quarantine Q and A #1
Head to and get a ton of free health and fitness resources! Questions Asked in this episode: What advice do you have for people who overeat? What is the best exercise ratio between weights and cardio for menopausal women? What is the most difficult part of the pandemic that YOU are struggling with? I have a leg injury and my exercise is limited. I’m trying to walk, and I could do Yoga but that’s not really going to burn any fat. Any advice on what else I can do? Any suggestions for stuff to watch on Netflix? What do you think the secondary ramifications of this lockdown will be. Like the economy, people’s mental health, the collapse of small businesses etc? What is the best approach to getting a PT certificate while working fulltime? I heard you recommend a maximum of 16 hours of fasting for the average person. What’s the minimum amount? How can I stop myself from constantly eating and watching T.V. while I’m stuck at home? What have you been doing with your kids over the past month? How do you get through a time like this without murdering your significant other?
April 17, 2020
How to end late night eating, daytime grazing, and get motivated to exercise
A full worldwide lockdown is going to lead to a lot of unhealthy at home habits that we usually only struggle with on the weekends. In this episode, Tommy helps listeners work through the big three unhealthy behaviours we struggle with during the downtime dilemma. 
March 21, 2020
Fitness Philosophy Shorts: Who do you want to be today?
Can asking yourself a simple question create the framework for being a better parent, significant other, or professional?
March 11, 2020
Coronavirus- is it time to panic yet?
If you go on social media you'll be told that the COVID-19 outbreak is either going to kill us all, or less deadly than the common cold. What are the chances that it is neither of these things?
March 10, 2020
Fitness Philosophy Short: Are you preaching to your choir?
Are you interested in helping people understand a valid point of view, or are you looking for high fives from your inner circle? In my estimation, the majority of internet arguments about diet, exercise, and general fitness are an opportunity to posture, not make the world a healthier place.
March 4, 2020
February Q and A
Is menopause to blame? How do you overcome a plateau? Do Polyunsaturated Fats cause early aging? What books do you recommend for improving your mental health? Get the answers to these questions and more in this months Q and A episode!
February 28, 2020
Fitness Philosophy Short: Focusing on the common good of diets
Fitness Philosophy Shorts are '10 minute or less segments' that focus on a single, powerful concept.
February 26, 2020
Are You Majoring in the Minors?- Considerations you need to STOP making in your fitness
We want results, and we want them right now. It would also be nice if the results came with little effort. In this episode, Tommy discusses the 1% issues in diet and exercise that we obsess over to do the work for us, and what major considerations we should be making instead. Tommy discusses In Diet Gadgets Supplements Superfoods/Weight Loss Foods Meal Frequency/Timing Macronutrient Ratios Dietary Approach (Keto, Carnivore, Low Carb/Paleo, Plant based) Whole Foods vs Processed Foods Lifestyle of food (binging, social eating drinking, weekend warrior) Food Behaviour (overeating, late night snacking, emotional eating) Consistency and dedication to ANYTHING In Exercise Equipment Specific Exercises/Splits Training Style (CrossFit, Yoga, Bodyweight, Pilates) Training System (Aerobic, Anaerobic, Low Rep, High Rep) Duration  Training Variety Training Intensity Training Frequency Training Consistency and dedication
February 20, 2020
The Carnivore Experiment Pt2- Tommy's Bloodwork
In this episode, Tommy goes over his bloodwork from the Carnivore experiment. To see the data, follow this link 
February 5, 2020
The Carnivore Cast: My 30-Day Carnivore Diet Experience
In this episode, Tommy discusses his experience on the Carnivore Diet. He details his view of the carnivore community, his personal experience with the diet, and who he recommends to try and avoid the approach.
January 27, 2020
Q and A
Questions asked on this Q and A episode: I find that I tend to eat the same food on a daily basis, which i don't mind. Does this matter? Will my body become accustomed to certain foods, at a certain times- daily? Is there reason to "shock" your body by mixing it up? I have alway paired protein/carb for snacks..fruit/cottage cheese, peanut butter/apple. Is this ok? If I exercise fasted, should I continue fasting after the workout or do I need to get my protein in as it is commonly stated? How much protein should be consumed before and after a workout, and what kinds? What does a women need to know or do in her 40’s that may be different than when she was in her 30’s? What’s the difference between steel cut and regular or quick oats? Can you eat too much tofu? If you could make just one behavioral change suggestion for someone who struggles with snacking and mindless eating, what would it be?
January 19, 2020
How to perform a 2019 Self-Assessment for a killer 2020
In this episode, Tommy walks through a few self-assessment options you can use in place of traditional resolutions for great goal attainment. He even gives examples of his own personal 2019 self-assessment that are quite personal.
January 10, 2020
The Truth About Detox Diets, Resets, and Other Weight Loss Formulas
In this episode, Tommy shares his thoughts on the popular products that are advertised to consumers in the new year. He covers how the body detoxifies itself, compounds that have actually been shown to assist in this process, and what you need to do if you're truly interested in protecting your body from modern environmental toxins.
January 3, 2020
Is fasting the key to fat loss?
In this episode, Tommy talks all things fasting- from his own experience- to the potential benefits and negatives of both intermittent, time restricted, and longer term fasting protocols.
December 27, 2019
Left Wing Vegans vs Right Wing Carnivores
In the intro episode of the Fitness Mentor Podcast, Tommy discusses the growing issue of identity politics in the dietary world; particularly between the extreme 'right' and 'left' of the nutrition world. He also gives his thoughts on how the listener can formulate his or her diet in the most effective way.
December 20, 2019
Obese kids, Obese Parents: Taking Ownership for your child's health
'Kids don't need to be managed. Kids need to be lead. If you are trying to manage your child's diet, you are failing'.  In this episode, Tommy and Sara discuss how children end up overweight and unhealthy, and how parents ultimately need to be an example in order to make a difference.
October 24, 2019
Men's Health #2- Being a husband and a father
In the second episode of the Men's Health series, Sara asks Tommy about mental health issues that are specific to men. The episode quickly turns into an 'A-Z' on Tommy's approach to being both a husband and a father, particularly when it comes to raising a boy. 
October 10, 2019
Men's Health Special with Dr.Mike #1- Mindset for success
In this special episode of a Men's Health series, Tommy sits down with Dr.Mike Hart to discuss how men struggle to put themselves in a position to succeed in health, and in life. 
October 4, 2019
A deep dive into Tommy's morning routine
I recently wrote a blog post about the various 'rituals' I do each day to set myself up for success in both mind and body. In this episode, I take Sara through a deeper dive of the things I do to improve my daily life.
September 27, 2019
Myth Busting with Sara- Episode 1
Do you need to drink 8 glasses of water per day? Is steady state cardio essential for fat loss? Will protein make your kidneys explode? This week we change gears and address some popular myths in the health and fitness industry to help you make informed decisions about your personal wellness.
September 6, 2019
Are your emotions driving your health problems?
Anger, sadness, fear, and disgust are core emotions that are designed to serve us. Once upon a time, that was true. But in the modern world we have become hyper sensitive to emotional triggers and we now live in an environment of unnatural emotional turmoil and exposure. Now we are constantly looking for ways to self-medicate these emotional distresses. Listen in to this episode of the Heavy Brain podcast and learn how the emotions we normalize are driving weight gain and disease.
August 21, 2019
What to do when you're new to fitness (and a deep dive into Sara's fear)
In this episode, Tommy and Sara begin by discussing what the focus should be for someone who is new to fitness. As the conversation runs on it turns into an impromptu therapy session for an ongoing problem Sara has been facing.
August 6, 2019
Social Influence, Social Media, and How the Relationship Determines the 'Addiction'
In this episode. Sara asks Tommy how the social acceptance of a certain behaviour (like the red wine mom's club) affects a person's relationship with that potentially harmful substance. This turns into a lengthy rant about social media, technological distraction, and Tommy's broken dreams of being a broadway singer.
July 25, 2019
What to do when you're emotionally overwhelmed
When the stress, anxiety, anger, sadness, or fear is drowning you, what can you do to get out of the deep emotional hole?
July 19, 2019
Happiness is a carrot on a stick
In this episode, Sara asks Tommy how the average person can achieve happiness. Tommy's answer? Happiness is a bad emotional goal to set for yourself. Why is that the case, and what should you aim for instead?
July 10, 2019
How to make healthy habits and routines stick
Some of us are very orderly. Some of us are very chaotic. Few of us have found that beautiful middle ground where we are routine enough to take care of our body and mind while being flexible enough to adapt and go with the flow. In this episode, Sara asks Tommy about all things habit and routine.
June 27, 2019
Sleep, Stress, and Social Networks
In this episode, Sara asks Tommy about the importance of sleep. This conversation quickly evolves into a deeper dive about the rumination and anxieties that make it difficult to shut off our minds.
June 2, 2019
You Don't Need Another 'Diet'
Tommy gets fired up when Sara asks him about popular modern dietary trends. If you have been wondering about keto, paleo, vegan, and even carnivore diets, don't miss this episode.
May 24, 2019
How to aid those who are emotionally suffering
In this episode, Sara asks Tommy how to approach those closest to us who may be in the depths of emotional suffering. Along the way, Tommy suggests an inward journey that might help us just as much (or more) than those around us who are suffering.
May 17, 2019
The Over-scheduled Adult and the 'Yes' person
In this episode, Sara begins by asking Tommy about how parents should deal with the stress and anxiety of scheduling their children. Tommy turns the question around and asks why we, as adults, need to be constantly distracted with our own over-scheduling.
May 10, 2019
What is beneath the fear of aging?
In this episode, Sara poses a question to Tommy about the fear of aging. Tommy suggests that the anti-aging procedures we seek out in order to battle our aging bodies is just an inappropriate solution for a deeper, unaddressed emotional issue.
May 3, 2019
How to Master the Inner Critic
In this episode, Sara asks Tommy how to deal with the 'inner critic' and gets more than she bargained for when she takes her own inward journey to answer the question.
April 25, 2019
Summarizing the Heavy Brain Barriers
In this episode, Tommy discusses how the Heavy Brain barriers interact and 'feed off of' each other to make diet and exercise interventions nearly impossible to implement in the long-term. He also gives a key summary of each so listeners know what the essential takeaway of each barrier should be.
April 5, 2019
AMA # 3
Questions asked/answered in this episode (in order) Yesterday I noticed a group of girls who were looking at me and  I heard them laughing and and pointing in my direction. I felt down to say the least and immediately wanted to turn to food. I staved it off for a bit, but in the end I eventually succumbed to the need to eat. What can I do in situations like these so I don’t need to eat away my sadness? * I have super healthy evening meals but always eat crap during the day. My dinner is always well formulated with good choices and portion control isn’t an issue at that time. But during the day I’m always snacking and eating- usually foods that are not great choices. How can I break this daytime eating habit? * A few years back I went on a very restricted diet. It worked well and I lost a lot of weight. Now I have gained most of the weight back and  cannot seem to stop binge eating. I can go from eating thousands of calories one day to working out extra hard and not eating at all the next. How can I stop this cycle? * Is there anything to the idea of controlling your eating with  limited food choices? I find that, for example, when I'm only eating stuff like soups, broth, salad, and some meats  that I don't binge, I love food and I feel like  variety might be an important thing. I’m just wondering if there is anything to that. * How do I stop thinking about food all day long? I think about what I’m going to eat today, and some days I even think about what I am going to have tomorrow and the next day. I binge every day. While I’m eating, I’m in heaven. Then when I stop, I’m in hell. Why can’t I stop obsessing over food?
April 2, 2019
The Trauma We Ignore
To get a copy of Tommy's Bestselling Book, Heavy Brain, follow this link Tommy uses a combination of historical data and his own personal experiences to shed light on the trauma that we all have and all ignore.
December 7, 2018
Confessions of a Fast Food Addict- Pt.2
In part 2 of this powerful episode Tommy continues his conversation with a former fast food addict who has taken full control of her health.
November 24, 2018
Confessions of a Fast Food Addict- Part 1
To get a copy of Tommy's Bestselling Food Addiction Book 'Heavy Brain', follow this link To join the free food addiction and emotional eating support group, follow this link Tommy sits down with one of his coaching clients to discuss how she successfully overcame her severe addiction to fast food.
November 23, 2018
My Story: Reflections and Insights
In the follow up to Tommy's story he expands on some of the key points of his experience in order to go deeper into self-help strategies related to his own life.
November 22, 2018
My Story: Disordered Eating, Hedonic Exercising, Stress, Anxiety, and Self Worth
In this episode, Tommy gives the 'coles notes' of his past and how negative early experiences lead him into his own disordered eating and exercise relationship.
November 16, 2018
My Interview with The Improvement Project
Heavy Brain was the book of the month for the ladies at the Improvement Project, so this is an interview I did with Dr.Peggy Malone about all things fitness psychology. Enjoy!
October 19, 2018
AMA #2 (Ask Me Anything)
In this AMA Tommy answers: Do you need to count calories/macros to lose fat? Is there a 'best time of day' to exercise? Is there a specific balance of cardio vs strength training I should aim for? What is a good balance of intermittent fasting with fasted workouts? Are there supplements I should be taking? What do you do about sauces and marinades etc? Does washing your produce with vinegar and baking soda remove pesticides? Is saturated fat bad for my health? What does Tommy eat every day?
October 10, 2018
The Five Fitness Factors Pt.6- Where to go from here
In this episode Tommy delivers key action steps that listeners can start taking in order to live a better life and solve the five fitness factors.
October 4, 2018
The Five Fitness Factors Pt5- Biological/Genetic Factors
In the last episode of the five part series Tommy discusses the biological factors (both genetic and environmentally driven) that can result in health issues.
September 21, 2018
The Five Fitness Factors Pt4- Proximal Environmental Factors
How do things like plate size, background noise, and smart marketing affect the kind and amount of food we eat?
September 6, 2018
The Five Fitness Factors Pt 3- The Global Environment
In part 3 of the five fitness factors series, Tommy discusses the impact of the food industry, and our social/societal environment in our health.
August 22, 2018
The Five Fitness Factors Part 2- Stress and Coping
In part 2 of this series Tommy discusses the connection between adverse life experiences, unmanaged emotions, and our drive to self-medicate with food, alcohol, technological distraction, and lazyness.
August 3, 2018
The Five Fitness Factors Part 1- Our Primal Drivers
In part 1 of the Five Fitness Factors series Tommy discusses why we have an innate drive to consume sugar, fat, and be lazy.
July 25, 2018
The Five Fitness Factors Intro
In this episode Tommy introduces listeners to the concept of the five fitness factors that must be understood and considered when making long-term changes to our health and fitness.
July 25, 2018
AMA #1 (Ask Me Anything)
Questions answered in this Q and A What is my daily routine? What emotional eating issues do I struggle from? What are my Top 5 books for improved health? What to do if meditation/mindfulness doesn't work for you? Why is it important to understand the roots of your emotional drivers? What are some simple strategies for late night snacking? How can I minimize the damage of snacking/overeating?
June 14, 2018
Why flexibility is the key to long term health success
Piggybacking on last week's episode Tommy elaborates on how to become a more 'flexible' person in order to avoid failure and increase fitness results over time.
June 3, 2018
Order, Chaos, and Your Health
In this episode Tommy discusses the concept of 'order and chaos' including how living to close to either leads to health issues while finding balance leads to health success. Tommy has also included the original Tedx Talk by Jordan B Peterson that inspired this line of thinking.
May 24, 2018
Core Beliefs, Automatic Thoughts, & Critical Language
In this episode, Tommy discusses the roots of our most negative thinking patterns and the internal language we use that leads to self-sabotage in our pursuit of peak physical health.
May 13, 2018
Hedonic Eating and Obsessive Exercise
In this episode Tommy discusses the motivations for eating that lead us into weight issues and how even the most 'healthy' individuals will try to out exercise hedonic eating patterns while facing emotional distress.
May 2, 2018
How past experiences hurt our future health- Part 2
In this second episode of 2 part series Tommy discusses how to begin assessing and correcting the roots of your most unhealthy emotionally driven behaviors.
April 19, 2018
How past experiences hurt our future health (Pt 1)
In this two-part episode Tommy discusses how adverse life experiences can lead us to health struggles well into adulthood. In part 1 Tommy throroughly discusses this concept, and in part 2 Tommy delivers the solution to the problem.
April 6, 2018
Why Good Health is Abnormal: The Primal Conflict
In this episode Tommy discusses the first pillar of the Heavy Brain Process and Solution: the Primal Conflict.
March 29, 2018
Food addiction
To grab a copy of Tommy's bestselling Food Behaviour book, follow this link To join the Free Food Addiction Support Group, Follow this link In this episode Tommy discusses what food addiction is, how it plays out in our lives, and how we can begin taking control of our food addictions for better health.
March 22, 2018
Why Diet and Exercise Centricity doesn't = results
In this episode, Tommy discusses why diet and exercise centricity is a poor strategy for solving our often complex health issues and how you can identify where your focus needs to shift in order to see long-term success.
March 16, 2018
Heavy Brain Barriers- The real reason you struggle with your health
In this episode, Tommy discusses the very basics of the Heavy Brain barriers, how they interact with each other, and key takeaways that will help you create a better life for yourself.
March 15, 2018