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Fitness Mentor

Fitness Mentor

By Tommy Caldwell
Increase your physical, psychological, and emotional performance with the original Outlaw of Health.

To read Tommy's #1 Bestselling Eating Behaviour Book, Follow This Link

To read Tommy's MetFlex-Rx Diet, Follow This Link

To See Other Media and Content of Tommy's Follow This Link

To Listen to Tommy's Sister Podcast, Beyond Your Body, Follow This Link
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Currently playing episode

October Q and A

Fitness Mentor

The Vaccinated Infectivity and Spread Data is Wrong
First the vaccinated couldn't spread the virus. Once that was debunked the claim that 'the vaccinated are 8x less likely to become infected' became popularized. But when the CDC makes vaccinated case reporting voluntary and only investigates vaxxed cases in the hospitalized or dead, how can public health hang their hats on the data? If you'd like to watch this on Youtube click here If you'd like to watch this on IGTV click here
October 20, 2021
Does the data support Vaccinating 5-11 Year Olds?
With up to 1/2 of all COVID hospitalizations being incidental in an age demographic with a .2 per 100,000 risk of admission, do the fear tactics for 5-11 YOA vaccinations hold water? If you'd like to watch this video on Youtube, click here If you'd like to watch this video on Insta, click here
October 20, 2021
October Q and A
What's up, Ya'll! Here's an Instagram Q and A that I'm posting here as well. Below are the questions asked and answered. All COVID-19 related questions have been pushed to the end so those who don't want to hear about it anymore can skip it. What is one thing you can immediately do to increase your health? What is one thing you can remove? Where do you get your research from? I love seeing what you’re growing in your garden. Where can I start if I’m not a gardener What is one type of exercise you could do forever? Who influences, motivates, and inspires you? What can we do to prevent vaccines from being forced on our kids? How can we educate people on COVID stats when they are so misleading in the media? Where do you find adverse reaction data? What qualifies you to speak about COVID-19, Vaccines, and Trials etc? Check out my new Substack Page Here Purchase my Bestselling Habit Busting Book here Purchase the MetFlex-Rx Diet Guide here Join me on Instagram Here Where you can also see this podcast in video form
October 14, 2021
Misleading stats, vaccination vs natural immunity, and saving our children
My intention in this recording is not to persuade anyone. I am merely presenting the current data as it stands without the politics, public health, and media biases that should be obvious to us all by now. The data and research can change, but as it stands right now, this is my best interpretation of what is happening with vaccination status and naturally acquired immunity. I have also added my personal opinion on these matters which should not be taken as fact. I believe I have done a good job of separating the data from my thoughts on the data. I am open to being wrong and/or misunderstanding the data, so as long as you are cordial I encourage you to push back on what I present here. If you'd like to WATCH THE VIDEO, FOLLOW THIS LINK
August 26, 2021
Excessive Hand Sanitizing and The Silo of Public Health and Medicine
This is a follow up to my recent post where I shared concern over excessive hand sanitizing in our children. This matter is also a signal to the deeper issue of lack of transparency and discourse in our public health systems. You cannot get to the best strategy by shutting out those who push back against your narrative, and governmental health and medicine has become a silo of like-minded individuals who can't see beyond their narrative. Citizen scientists need to step up and criticize actions taken by our government with reasonable points of view and solid evidence. Debate and dialogue is the only way to better a struggling system. If you are interested in direct study links, you can find them below. They are all from credible sources and show A- the inability to show surface level transmission and B- the potential downside of excessive hand sanitizing in kids. As always I appreciate commentary that goes against my point of view. All I ask is you bring evidence to the conversation, not anecdote.
July 28, 2021
Five Diet Tips To Start Your Day
In this episode, Tommy gives a chronological list of simple dietary considerations you can make throughout your day to maximize your results. To read Tommy's #1 Bestselling Eating Behaviour Book, Follow This Link To read Tommy's MetFlex-Rx Diet, Follow This Link To See Other Media and Content of Tommy's Follow This Link To Listen to Tommy's Sister Podcast, Beyond Your Body, Follow This Link
June 25, 2021
Are You a Critical Thinker or a Conspiracy Theorist?
If you'd like to watch the video version of this podcast, follow this link As soon as you discuss controversial topics- in health or otherwise- you get labeled. One team uses a label to discredit you while the other team uses the same label to embrace you and make you their darling. I am not interested in being on a team. In fact, the idea of social teams driven by collective ideologies is the biggest barrier between us and a health society. How can you tell the difference between a conspiracy theorist and a critical thinker?
June 21, 2021
My Interview with Inside Fitness Radio
Today I'm posting an interview I had with Chris Mercanti of Inside Fitness. We discuss the effects of COVID-19 on our wellbeing, how to influence your children to be healthy, and what we need to do as citizens to affect governmental change and get healthy as a community. 
June 16, 2021
The War On Carbs
Have you heard that carbohydrates make you fat? What carbs are we talking about and what evidence is there to support this statement? In this episode we cover:  All Carbs Are Not Equal Individuality Matters Fat Can Make You Fat (sorry, Keto) Eating Habits>Food Details Get the MetFlex-Rx Guide if you need help managing your carbohydrates
May 17, 2021
You can live long, or you can live strong, but you can't do both.
Do you want to live as long as possible or be the fastest, strongest, most resilient version of yourself while you're still here, because you can't have both. In this podcast, Tommy details the fundamental differences between performance and longevity along with the actions that maximize each. If you'd like to purchase Tommy's MetFlex-Rx 100 page diet guide, follow this link
May 15, 2021
Why Are We Fat (and rapidly getting fatter)
I was fired up this morning. The incentives are all wrong. The actions taken by our governments are 'lip service' at best. THIS is why we have an obesity epidemic!
April 25, 2021
Why We Need Citizen Scientists
The back-and-forth regarding the COVID-19 pandemic is an emotional, narrative-driven battle between conspiracy theorists and the status quo. Both of these groups are unhelpful. Everyone who puts their best effort toward being informed deserves to publicly share their opinion and be involved in the discussion. Those who prefer to be informed by narrative (on both sides) should go join a reddit subgroup instead. Able citizens need to be interested in reading, viewing the data, and opening up a conversation about what it all means. Suppose the average citizen continues to be educated by social media and traditional news outlets without looking more deeply into the matter. In that case, We will never push public Health to find the best solution. Whether you agree or disagree with the lockdown method, you don't deserve to share your opinion unless you have done your absolute best to understand the data. That means reading reports, testing definitions, and other publicly available information that allows you to form an educated opinion. It doesn't have to be perfect, and none of us have to agree on what it all means- but if we are not willing to step up to the plate and assess this crisis at a ground level, we don't deserve the most favourable outcome. Links to what was discussed in this video: if you aren't willing to read them, please don't DM me with your opinion
April 24, 2021
Your Government Does Not Care About Your Health
The Outlaws of Health Show returns. The madness of COVID-19, Lockdown Mentality, and proof that the government never has, and never will have the best interest of your health in mind. 
April 18, 2021
COVID's Collateral Damage
At what point do the actions taken to prevent a crisis do more harm than the crisis itself? I don't know, but it is time to ask the question with a certain level of seriousness. Mental, emotional, and physical health are being overlooked. Deaths of despair are rising. Obesity is skyrocketing. Small businesses are dying. And kids can't even play outdoor sports, gyms can't guide outdoor exercise, and 30,000 square foot gymnastics clubs can't have 10 kids inside. All while retailers like Costco can have 1500 people in their stores at anytime while making record profits.
April 11, 2021
The Path of Greatest Resistance
This is an audio version of my blog. In this clip I discuss the importance of forcing yourself down the path of greatest resistance to reach your goals. If you'd prefer to read the blog, click here 
March 29, 2021
You MUST become disinterested in food
To overcome a destructive diet, you must be disinterested No, I don't want a piece of cake, or another drink. Willpower? Willpower is a myth. It's a fable that unfit people use to justify another person's fitness. Discipline will get you through the rollercoaster of transformation, but it's not enough to get you to the finish line. Total disinterest in the thing that you can't seem to say 'no' to is the only path to permanent change.
March 24, 2021
Scientism is becoming a problem (featuring Rhonda Patrick)
Why would a fit, healthy individual needlessly stuff himself with supplements? Because nerds say so! In all seriousness, I'm sure Dr.Rhonda Patrick is a helpful person and a good human being. I'm equally sure that she is smarter than I am, but she lacks a holistic view of health. I don't mean holistic as in 'but my cancer curing essential oils'. I mean holistic as in seeing beyond the test tube. But this trend toward chasing arbitrary blood chemistry- usually backed by bad science- needs reform.
March 14, 2021
If you're overweight, out of shape, and all kinds of unhealthy, the responsibility to change is on you. Assuming that the government, medical system, or big pharma has something to do with your poor condition is a surefire way to continue down a destructive path.
March 8, 2021
Is my vice health or harmful?
Is caffeine healthy? What about alcohol? Smoking weed? How about the growing popularity of psychedelics and 'micro-dosing'? This is not a question that you can effectively outsource an answer for. It is a question of connection vs escape, and the degree to which you rely on the vice/substance. Chances are you already know whether your relationship with a given substance is healthy or harmful, but you're looking for confirmation. ***This is not to be taken as professional advice or the suggestion that the use of ANY substance, legal or illegal, is being personally recommended by me. I am merely philosophizing here in a half baked way. In other words, I'm talking shit on Instagram.
March 4, 2021
How Using the 'Five Whys' Can Lead To Better Results (and Life Satisfaction)
If I were to ask you why you want to eat better and exercise more, you'd say something like 'because I want to be healthy' or 'because I want to lose weight'. But is that a true response? If your core motivation for taking action is not properly aligned with the habits you are trying to form, the disconnect will derail your success. Enter the Five Whys. Just a reminder that Heavy Brain is now available in Audiobook format at Amazon and iTunes.   Here is a Canadian Amazon Link  Here is a US Amazon Link  To read my latest blog on how too much HIIT hinders your fat loss results, follow this link
February 27, 2021
BYB: This is 'Healthy?'
I am posting two episodes of my sister podcast, Beyond Your Body; both regarding the problems I am seeing with the Body Positive Movement. If you want to check out my other podcast just follow this link  Just a reminder that Heavy Brain is now available in Audiobook format at Amazon and iTunes.   Here is a Canadian Amazon Link  Here is a US Amazon Link  To read my latest blog on how too much HIIT hinders your fat loss results, follow this link
February 26, 2021
BYB: The Issue with the Body Positive Movement
I am posting two episodes of my sister podcast, Beyond Your Body; both regarding the problems I am seeing with the Body Positive Movement. If you want to check out my other podcast just follow this link Just a reminder that Heavy Brain is now available in Audiobook format at Amazon and iTunes. Here is a Canadian Amazon Link Here is a US Amazon Link To read my latest blog on how too much HIIT hinders your fat loss results, follow this link
February 25, 2021
TOL #4- My Best Piece of Advice (Discipline>Willpower)
My #1 Bestselling Behaviour Change Book, Heavy Brain is now on Audible and iTunes (iBooks). If you want to grab a copy, follow this link  If you are outside of Canada just search Heavy Brain in Amazon, Audible, or iBooks to get yours.   This recording was taken from my new IGTV series, Thinking Out Loud. These are short(ish) riffs on all things health and fitness. I go over everything from practical health and fitness information to meta-conversations about the state of the health industry. Enjoy!  Please do me a solid and rate, review, and subscribe to the podcast on iTunes and help me bring powerful information to the masses!
January 23, 2021
TOL #3- Exercise as Punishment
My #1 Bestselling Behaviour Change Book, Heavy Brain is now on Audible and iTunes (iBooks). If you want to grab a copy, follow this link  If you are outside of Canada just search Heavy Brain in Amazon, Audible, or iBooks to get yours.   This recording was taken from my new IGTV series, Thinking Out Loud. These are short(ish) riffs on all things health and fitness. I go over everything from practical health and fitness information to meta-conversations about the state of the health industry. Enjoy!  Please do me a solid and rate, review, and subscribe to the podcast on iTunes and help me bring powerful information to the masses!
January 23, 2021
TOL #2- Diet Tribes
My #1 Bestselling Behaviour Change Book, Heavy Brain is now on Audible and iTunes (iBooks). If you want to grab a copy, follow this link  If you are outside of Canada just search Heavy Brain in Amazon, Audible, or iBooks to get yours.   This recording was taken from my new IGTV series, Thinking Out Loud. These are short(ish) riffs on all things health and fitness. I go over everything from practical health and fitness information to meta-conversations about the state of the health industry. Enjoy!  Please do me a solid and rate, review, and subscribe to the podcast on iTunes and help me bring powerful information to the masses!
January 23, 2021
TOL #1- Answers to the Top Health and Fitness Questions I get asked.
My #1 Bestselling Behaviour Change Book, Heavy Brain is now on Audible and iTunes (iBooks). If you want to grab a copy, follow this link If you are outside of Canada just search Heavy Brain in Amazon, Audible, or iBooks to get yours. This recording was taken from my new IGTV series, Thinking Out Loud. These are short(ish) riffs on all things health and fitness. I go over everything from practical health and fitness information to meta-conversations about the state of the health industry. Enjoy! Please do me a solid and rate, review, and subscribe to the podcast on iTunes and help me bring powerful information to the masses!
January 23, 2021
Is the Cure worse than the Disease?
Heavy Brain is now available on Audible! If you want to grab yours just follow this link or just search in your Amazon or Audible search engine if you are outside of Canada. In this episode: Restrictions continue to tighten as COVID-19 case counts rise. At what point does the cure become worse than the disease? The purpose of this video is to show that there are considerate people who are trying to rationally understand the issue and have reasonable conversations that lead to sound conclusions. The world is not all Anti-Vaxxers and Scientismic 'Sheep' as it may appear. Let's help meaningful conversation rise to the top instead of anger, hatred, and chaos.
January 14, 2021
This is Healthy?
This audio also comes in video form. If you'd prefer to watch on Youtube, follow this link Cosmo (Cosmopolitan magazine) recently released a controversial campaign that included two obese women on the cover with the title 'This is Healthy'. Now a polarizing argument has started to determine if you can be healthy AND obese. Some see the campaign as a beautiful step in the right direction while others see it as irresponsible and dangerous. I see it as a misunderstanding between two groups who think about the issue in very different ways.
January 7, 2021
Why the 'GAP' may be the most important week for your health
Tommy talks about the why people who being their transformation in the week between Christmas and the New Year have a much greater chance of success than those who wait until the new year. To read the blog post that inspired this short, follow this link Both of Tommy's books are on sale for $1.00 on Amazon until January 3rd. To get a copy of Heavy Brain follow this link To get a copy of the brand new MetFlex-Rx Diet Guide, follow this link
December 28, 2020
3M, 10M, and 100M Targets in Health
When it comes to maximizing your fitness, you have immediate, critical needs- helpful, but less significant interventions- and strategies that are so far off in the distance you shouldn't even consider trying them. But us silly little humans always look down-range to the 100m targets first when the most helpful tactics are right in front of our faces. In this episode, I discuss the difference between these 3M, 10M, and 100M targets.
November 26, 2020
FM Short: Why aren't we talking about lifestyle interventions for COVID-19?
To watch in video form, follow this link
November 19, 2020
Nov 12th Exclusive Q and A
Would you like to receive more information on the Hybrid Virtual Gym? If so, just send me an email @, subject line: virtual gym and I will send you the pre-launch pricing and details. Here the questions asked and answered in this Q and A episode: I read that doing low intensity exercise (like walking) burns the most fat. Is this true, and how is that possible? I saw your food rules post. I thought it was awesome. Do your kids and your family eat like you, or do you do things differently for them than you do for yourself? How long does it take to rehab something like a bad back or shoulder? Why do I feel like garbage when I try to fast? I saw your IG post on vitamin D in pregnancy and IQ in young children. Can you explain a little more about why you don’t see the connection that the study noted? How many times should you work each body part every week? What are you reading right now?
November 13, 2020
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
Heavy Brain is now available on Audible! Follow this link to get your copy. If you are outside the U.S., just search 'Heavy Brain' in Amazon, Audible, or iBooks. 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