Podcast
Fitomics: The Science of Fitness
· 50 min
The Real Hypertrophy Secret: Why Effort Matters More Than Rep Range
Muscle growth is not mainly about finding the perfect rep range—it’s about getting close enough to failure, with the right technique, at the right dose.In this episode of the Fitomics Podcast, Coach Aaron Feld sits down with Dr. Cody Haun, PhD physiologist and CEO, for an unplanned deep dive into muscle hypertrophy, training intensity, and why the same workout can produce completely different results for different people.They begin with one of the most common questions in strength training: What rep range should you use to build muscle?From there, they explore why proximity to failure may matter more than chasing a “magic” rep range, how technical failure differs from total mechanical failure, and why most lifters underestimate how many reps they actually have left.The conversation also explores why understanding physiology matters for coaches and clients. You may know what to do without knowing why it works—but when your progress stalls, understanding the “why” can help identify the right lever to pull.If you’ve ever thought, “I’ve tried everything and nothing works,” this episode offers a different perspective: the solution may not be adding more to your routine. It may be removing what is getting in your way.For more information, visit fitomics.com or fitomics.com/interest.Fitomics Resources:Instagram: • https://instagram.com/fitomicshq• https://www.instagram.com/drcodyhaun/• https://www.instagram.com/coachfeld/Facebook: https://facebook.com/fitomicsWebsite: https://fitomics.comResearch Labs Insider: https://fitomicslabs.comSupplement Shop: https://us.fullscript.com/welcome/fitomics/ #MuscleGrowth #Hypertrophy #StrengthTraining #ExerciseScience #FitnessPodcast
Listen to the episode· 35 min
Boost Energy: Improve VO2 Max & Fat Oxidation #fitness #healthtips #vo2max
Most people get fat-loss cardio backwards. The real answer isn’t simply “go harder” or “stay in the fat-burning zone”—it’s understanding how your body uses oxygen, fat, and glucose at different intensities. Dr. Cody Haun and Coach Aaron Feld break down the science behind VO2 max, fat max, and why the most effective training zone differs from person to person. If you’ve ever wondered why Zone 2 is so popular, why higher intensity can still burn more fat overall, or why you feel exhausted even when you’re “doing everything right,” this conversation connects the dots.You’ll learn: • Why the percentage of fat burned isn’t the same as the total amount of fat burned• How VO2 max testing reveals what your body is doing during exercise• Where fat max often occurs—and why it can change as you train• How Zone 2 supports recovery, endurance, and metabolic efficiency• Why improving aerobic capacity can make everyday activities feel easier• How better fat oxidation may help preserve glucose for higher-demand workThe conversation also explores the relationship between aerobic conditioning, energy availability, recovery, and performance—from hard training sessions to mental focus and daily life.If you want a smarter way to train, improve your energy, burn fat, and build endurance, this episode offers a practical, science-informed roadmap.Fitomics Resources:Instagram: • / fitomicshq • / drcodyhaun • / coachfeld Facebook: / fitomics Website: https://fitomics.comResearch Labs Insider: https://fitomicslabs.com#VO2Max #Zone2Training #FatOxidation #CardioTraining #MetabolicHealth
Listen to the episode· 20 min
Why Eating Less Can Stall Fat Loss and Cost You Muscle
Eating less does not always mean losing more fat. If you are cutting hard, training hard, or stuck in a cycle of low energy, this conversation breaks down why chronic underfueling can quietly affect recovery, hormones, immune function, and even body composition.Coach Aaron Feld and Dr. Cody Haun explore bioenergy availability—what it is, how to calculate it, and why your body has a limit to how much fat it can mobilize before it starts tapping into muscle and other fat-free mass. They also unpack the signs that you may be underfueling before your performance falls apart.In this episode, you’ll discover:Why a severe calorie deficit can backfire on fat lossHow low energy availability can affect mood, recovery, heart rate variability, and blood markersThe role of IGF-1, thyroid hormones, testosterone, and sex hormone-binding globulin in adaptationWhy protein intake and resistance training can dramatically change the type of weight you loseHow the thermic effect of feeding worksWhy protein can provide more metabolic leverage than many people realizeHow to lose body fat without sacrificing the muscle you have builtDr. Haun also explains the rate-limiting nature of fat loss, including the often-misunderstood idea that your body can only safely mobilize so much body fat per day before it has to look elsewhere for energy.If you have ever wondered why “just eat less” can lead to lower energy, weaker workouts, and disappointing results, this episode offers the missing nuance. It’s essential listening for anyone cutting weight, coaching clients, or trying to improve body composition without losing muscle.For more information, visit fitomics.com or fitomics.com/interest.Fitomics Resources:Instagram: • / fitomicshq • / drcodyhaun • / coachfeld Facebook: / fitomics Website: https://fitomics.comResearch Labs Insider: https://fitomicslabs.comSupplement Shop: https://us.fullscript.com/s/fitomics/... #MuscleGrowth #Hypertrophy #StrengthTraining #ExerciseScience #FitnessPodcast
Listen to the episode· 74 min
The Long Road Home: Coach Aaron Feld's Journey from College Football to Fitomics
In this episode of the Fitomics podcast, Dr. Cody Haun interviews Coach Aaron Feld, a seasoned strength and conditioning coach with a rich background in collegiate sports. The conversation delves into Coach Feld's journey, exploring the challenges and realities of coaching, the importance of family, and the mindset required to excel in athletics. They discuss the misconceptions surrounding the coaching profession, the pivotal moments that led Coach Feld to reassess his career, and the qualities that distinguish elite athletes. The episode concludes with a reflection on personal growth and the impact of faith in shaping one's path. In this conversation, the participants explore the importance of faith, parenting, and personal development. They discuss the challenges of instilling values in children, the impact of role models, and the necessity of organic conversations about faith. The dialogue emphasizes the need for parents to actively engage in their children's spiritual education and the importance of aligning one's values with actions. The conversation also touches on the vision for a health system that empowers clients to take charge of their well-being, the significance of operational excellence, and the importance of perseverance in the face of challenges. Fitomics Resources: Instagram: https://instagram.com/fitomicshqhttps://www.instagram.com/drcodyhaun/https://www.instagram.com/coachfeld/https://www.instagram.com/drdanlawson/Facebook: https://facebook.com/fitomicsWebsite: https://fitomics.orgResearch Labs Insider: https://fitomics.org/researchlabsinsiderFitomics Online Coaching: https://fitomics.org/coachingFitomics Training App: https://program.fitomics.org/trainers/support/landing/Fitomics Training Plans: https://www.fitomics.org/trainingplansNutrition Insiders: https://www.fitomics.org/nutrition-insiders
Listen to the episode· 115 min
Muscle Hypertrophy Science Masterclass with Dr. Michael Roberts
In this deep-dive discussion, Dr. Michael D. Roberts, Professor at Auburn University and Director of the Nutrabolt Applied and Molecular Sciences Lab, joins Drs. Cody Haun and Daniel Lawson (and Dr. David Hardin) for an in-depth exploration of muscle hypertrophy, aging, anabolic hormones, and molecular adaptation. We cover: • Myonuclear permanence & muscle memory • Sarcoplasmic vs. myofibrillar hypertrophy • High-volume training & edema • Testosterone, anabolics, and clinical applications • Ribosome biogenesis & genetic variability in response • Aging, epigenetics, omics, and the future of muscle research If you're interested in the science behind how and why muscle grows—and what that means for health, longevity, and performance—this episode is for you. Fitomics Resources: Instagram: https://instagram.com/fitomicshq https://www.instagram.com/drcodyhaun/ https://www.instagram.com/drdanlawson/ Facebook: https://facebook.com/fitomics Website: https://fitomics.org Research Labs Insider: https://fitomics.org/researchlabsinsider Fitomics Online Coaching: https://fitomics.org/coaching Fitomics Training App: https://program.fitomics.org/trainers/support/landing/ Fitomics Training Plans: https://www.fitomics.org/trainingplans Nutrition Insiders: https://www.fitomics.org/nutrition-insiders 03:06 The Nutrabolt Lab and Research Funding 05:53 Exploring Muscle Biology and Aging 12:04 The Importance of Muscle in Longevity 14:55 Translating Animal Research to Human Studies 18:15 The Role of Muscle in Metabolic Health 21:02 The Impact of Muscle Mass on Mortality 27:18 The Future of Muscle Research and Interventions 36:48 The Role of Testosterone in Health and Fitness 42:51 Myonuclear Permanence and Muscle Memory 45:43 Hypertrophy: Myofibrillar vs. Sarcoplasmic 54:38 Sarcoplasmic Hypertrophy: Evidence and Controversies 01:16:46 Understanding Muscle Gain Variability 01:18:13 Exploring Ribosome Biogenesis and Satellite Cells 01:32:26 The Role of Advanced Sequencing in Muscle Research 01:39:04 Practical Applications of Molecular Insights 01:47:57 Future Directions in Muscle Research
Listen to the episode· 35 min
Beyond Full Range of Motion: Exploring Lengthened Partials in Training
Drs. Cody Haun and Daniel Lawson explore the recent study (PMID: 39995432) on lengthened partials following full range of motion training compared to full range of motion alone during a calf raise exercise. The discussion covers the potential mechanisms behind muscle growth, the definitions of failure in training, the study's design and results, and practical applications for trainees and practitioners. Takeaways: Lengthened partials may promote more muscle growth than full range of motion.Mechanical tension is a primary driver for muscle hypertrophy.Understanding momentary failure vs. volitional failure during training.Bayesian statistics provide a different perspective on training effectiveness.The study showed that past failure lengthened partials appeared to result in better hypertrophy outcomes.Untrained populations may limit the generalizability of findings.Drop sets can be an effective and time-efficient training method.Managing fatigue and soreness is essential for effective training.Future research could provide deeper insights into training techniques.-Lengthened partials are a viable option for muscle growth.Fitomics Resources: Instagram: https://instagram.com/fitomicshq https://www.instagram.com/drcodyhaun/ https://www.instagram.com/drdanlawson/ Facebook: https://facebook.com/fitomics Website: https://fitomics.org Research Labs Insider: https://fitomics.org/researchlabsinsider Fitomics Online Coaching: https://fitomics.org/coaching Fitomics Training App: https://program.fitomics.org/trainers/support/landing/ Fitomics Training Plans: https://www.fitomics.org/trainingplans Nutrition Insiders: https://www.fitomics.org/nutrition-insiders
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Take control of your health—no guesswork required. 🧬 Unsure which lab tests you actually need? Take our quick quiz and get matched with your ideal panel in under a minute! 📲 Head to www.fitomicslabs.com to get started! #Fitomics #Bloodwork #HealthOptimization #Labs
BHM26.2, here we come! 🏃♂️ Stop by the Fitomics booth for giveaways, fun challenges, performance insights, and a few surprises. 👀 We’ll see you at the expo! #Fitomics #BHM262 #BirminghamAL #RaceDay #HealthAndPerformance
New month. Fresh opportunities. Same commitment. 💪 The progress you want is built in the ordinary days. Keep showing up, stay consistent, and make October count. www.fitomics.com #Fitomics #StayConsistent #OctoberGoals #HealthAndPerformance
Come with me to set up for a Comprehensive Exam! This Exam includes: • Bloodwork • Cardiovascular biometrics • Advanced resting metabolism assessment • Advanced active metabolism assessment • Functional strength score assessment • Advanced body composition assessment • 14–15 day continuous glucose monitoring All of the testing is done in the same day, and then we schedule you with our nutrition, fitness, and clinical team to go over everything and build a plan based on your results! Here’s a little behind-the-scenes of what goes into it 👀 #fitness #fitomics #thescienceoffitness
Five days of fasting-mimicking a month vs dieting every day. Same results? 🤔 60 women with obesity (age 18–55, BMI 30–35) were randomized for 2 months to one of two diets: • Continuous restriction: a ~500 kcal/day deficit on a Mediterranean-style plan • Fasting-mimicking: one 5-day, plant-based cycle each month (~1,100 kcal on day 1, ~700 kcal on days 2–5), with their usual diet the rest of the time That's just 10 restricted days out of about 60. What they reported: • Weight: −2.3 kg with continuous restriction vs −1.1 kg with fasting-mimicking. The difference didn't reach significance (p = 0.06), but it leaned toward continuous restriction. • Basal metabolic rate fell more with continuous restriction. • After adjusting for confounders, the hunger-related hormones ghrelin and NPY rose more with continuous restriction. The average changes were small and varied a lot from person to person. • There was no clear difference in leptin or insulin resistance. What it means: Fasting-mimicking wasn't a shortcut to faster weight loss. It's a lower-effort structure with a smaller effect. Calories weren't matched between the groups, and the trial was short and small. So this compares two ways of dieting. It doesn't necessarily prove fasting itself would produce similar outcomes. There's no single best diet for everyone - there's the best plan for you. At Fitomics, we build nutrition and training around: • Your labs and health history • Your goals and how quickly you want results • What you can realistically sustain • Coaching and feedback along the way Then we track biometrics and biomarker outcomes like weight trend, body composition, hunger and adherence, and adjust from there. Submit an interest form at: fitomics.com/interest We're here to help! 📄 Sadeghian et al., Obes Surg 2021 #Fitomics #ResearchReview #EvidenceBasedNutrition #FatLoss #FastingMimickingDiet #PrecisionHealth
Vitamin A does a lot more than help you see in the dark. 👁️ It’s an essential nutrient involved in immune function, cell growth and differentiation, gene expression, reproduction, fetal development, and vision. You can get vitamin A in two main forms: 🥚 Preformed vitamin A from animal foods and fortified foods 🥕 Provitamin A carotenoids, like beta-carotene, from plant foods But here’s the part most people miss: beta-carotene has to be absorbed and converted into vitamin A before your body can use it—and that conversion can vary significantly from person to person. Food preparation, dietary fat, digestive health, absorption, and genetics can all influence how efficiently your body uses the vitamin A precursors you eat. Nutrition isn’t just about what’s in your food—it’s also about what your body can absorb, convert, and use. www.fitomics.com #VitaminA #Micronutrients #Fitomics
Health is a reserve. Build it while you can! 💪 www.fitomics.com #Fitomics #HealthyLiving #Goals
Here are a few common issues and some quick adjustments for people who are looking to make the most of their squats while working on their mobility and technique. There is no single correct way to squat— but there are a bunch of ways to increase injury risk and make it a lot less enjoyable. The most important thing is to find a way and keep getting better! #Fitomics
Same program. Same effort. About 600 g less lean mass in the women on oral contraceptives ("birth control"). The design: a retrospective analysis of 72 women (age 20 ± 2) with under a year of lifting experience. All trained 3 days a week for 10 weeks — 13 exercises, 3 sets of 6–10 at 75% of 1RM, protein ≥ 1.1 g/kg/day, no outside training. 34 used oral contraceptives (OCs); 38 did not. What they reported: lean mass by hydrostatic weighing rose 1.6 ± 0.2 kg in non-users vs 1.0 ± 0.2 kg in OC users — 3.5% vs 2.1% of baseline (p < 0.05). Split by progestin androgenicity, low-androgenicity users gained 1.1 kg (n = 23) and medium–high users 0.3 ± 0.5 kg (n = 6), an interval that spans zero. Strength gains did not differ, and fat loss did not differ significantly (p = 0.14). The proposed mechanism: OC users had lower DHEA, DHEAS and IGF-1 and higher cortisol, before and after training. The authors suggest some progestins may also bind the androgen receptor and blunt testosterone's signal. Nothing mechanistic was tested; these are associations, not proof. Caveats: a cohort trained over a decade ago, no diet or menstrual cycle data, one body-composition method. And a 2024 meta-analysis of 8 trials and 325 women found no effect of OC use on hypertrophy, strength or power. How this fits what we do: the lesson isn't "stop birth control." That decision belongs with you and your healthcare provider. It's that two people on the same program can start from different hormonal baselines, and you can't see that without looking. That's why we start with bloodwork, a thorough health history — medications and contraception included — and a clear picture of your goals. Then we track how you respond, not how the average does. Not seeing the results you'd like? Book a free consult at fitomics.com Riechman & Lee, J Strength Cond Res 2022;36(11):3074-3080 — doi.org/10.1519/JSC.0000000000004059 Nolan et al., Sports Med 2024;54(1):105-125 — doi.org/10.1007/s40279-023-01911-3 #Fitomics #OralContraceptives #Hypertrophy #WomensHealth #Bloodwork #BirthControl
Did you know with a Fitomics Membership you can get biannual or quarterly Biometric & Metabolism testing? We love our members and want to make sure you get the most out of your membership with Fitomics! What’s included? - Advanced 3-C Body Composition - Strength Score - Resting and Active Metabolic Rate Testing (VO2 Max) Not a member yet? Get started here: www.fitomics.com @whitney.n.rivers #Fitomics #Testing #Fitness #Nutrition #Healthcare
Big news! 🎉 Fitomics is excited to partner with Project Lean Nation – Homewood to make staying on track with your nutrition program even easier. 🥗 Healthy, clean, macro-friendly meals 🔄 Rotating menu to keep things fresh 💪 Choose from Lifestyle Meals or Athlete Meals 🌱 Non-GMO, gluten-free & seed oil-free 📱 Easily scan meals into Cronometer for quick tracking ✨ Plus, Fitomics members receive an exclusive discount on their first box! Great nutrition doesn’t have to mean hours of meal prep. PLN makes it easy to have delicious, ready-to-go meals that fit your goals and your lifestyle. Fitomics patients — interested in giving PLN meals a try? Send us a message to learn more about your exclusive discount! Fitomics × Project Lean Nation 🤝 Better nutrition. Made easier.
Your brain and metabolism depend on a vitamin your body can’t make: thiamine (vitamin B1). It supports energy metabolism and normal nervous system function, and because the body stores only small amounts, regular dietary intake matters. Good sources include pork, whole grains, legumes, nuts, seeds, seafood, and fortified foods. The RDA is ~1.2mg/day. If you drink alcohol regularly, you need to pay attention to your thiamine intake! www.fitomics.com #Thiamine #VitaminB1 #Fitomics #Nutrition #healthandwellness
Monday reminder: you don’t need a perfect week to make progress. 💪 Focus on the basics, do what you can, and keep showing up. Small, consistent choices add up. #MondayMotivation #Fitomics #HealthyHabits #Consistency #HealthAndPerformance
🥗 Your personalized meal plan just got a whole lot easier! Want to lose fat, build muscle, or recomp? 💪 In the Research Labs Insider portal, you can now enter your body composition data, goals, and timeline to generate a personalized nutrition plan built around YOU. ✨ Daily + weekly meal plans 🛒 Complete ingredient lists 👨🍳 Easy-to-follow recipes 📦 Instacart ordering, all in one place No more guessing what to eat or spending hours planning your meals. Just input your data, set your goal, and let the portal do the work. Your goals. Your data. Your plan. 👉 Check it out at fitomicslabs.com and start planning smarter today! #MealPlanning #FatLoss #MuscleGain #BodyRecomposition
Vitamin C deserves a little attention beyond cold-and-flu season. Swipe to explore its everyday roles, the foods that deliver it, and why your needs may look different from someone else’s. Your grocery list has plenty of colorful options: red peppers, kiwi, strawberries, broccoli—and yes, oranges! Which is your favorite? www.fitomics.com #VitaminC #fitomics #healthyeats
Real experiences. Real results. ⭐️ We’re grateful for every person who trusts Fitomics with their health and performance goals. Curious what we can do for you? Schedule a discovery call at: www.fitomics.com #Fitomics #HealthOptimization #PerformanceTesting #PersonalizedHealth
Muscle growth is not mainly about finding the perfect rep range—it’s about getting close enough to failure, with the right technique, at the right dose. In this episode of the Fitomics Podcast, Coach Aaron Feld sits down with Dr. Cody Haun, PhD, physiologist and CEO, for an unplanned deep dive into muscle hypertrophy, training intensity, and why the same workout can produce completely different results for different people. They begin with one of the most common questions in strength training: What rep range should you use to build muscle? From there, they explore why proximity to failure may matter more than chasing a “magic” rep range, how technical failure differs from total mechanical failure, and why most lifters underestimate how many reps they actually have left. The conversation also explores why understanding physiology matters for coaches and clients. You may know what to do without knowing why it works—but when your progress stalls, understanding the “why” can help identify the right lever to pull. If you’ve ever thought, “I’ve tried everything, and nothing works,” this episode offers a different perspective: the solution may not be adding more to your routine. It may be removing what is getting in your way. For more information, visit fitomics.com or fitomics.com/interest. https://www.youtube.com/watch?v=lTgMRhdhQIc
Self-elected hard things… #fitomics #healthspan #motivation #youvegotthis
Need something cold, crunchy, and easy when it’s just too hot to cook? 🥕🥒 Fresh chopped veggies, your favorite seasoning, a little ranch if you dare, and low-fat cottage cheese for an easy, refreshing snack to keep ready all week. Easy. Fresh. Protein-packed. 🙌 #fitomics #nutrition #easysnack #freshfood
BCAAs vs. EAAs: which actually builds muscle? Leucine (a BCAA) flips the “on switch” for muscle protein synthesis. But building new muscle requires all 9 essential amino acids (EAAs). BCAAs alone supply only 3 of them. What the research shows: BCAAs after lifting raised muscle protein synthesis ~22% vs. placebo, roughly half the response seen with whey (Jackman et al., 2017) Full EAA blends drive stronger anabolic signaling than leucine or BCAAs alone (Moberg et al., 2016) Long-term trials show no added muscle or strength from BCAAs when protein intake is adequate The takeaway: ✅ Hit your daily protein (~1.6 g/kg+) first ✅ If you supplement, choose EAAs (~10–15 g with 2–3 g leucine) or whey ❌ BCAAs are the weakest option EAAs matter most when protein intake is low, during a cut, with aging, or during injury/disuse. #fitness #protein #musclegrowth #sportsnutrition #fitomics
Fuel enough to perform, recover, and thrive. ⚡️ Understanding energy availability is a key part of supporting both performance and long-term health. #SportsNutrition (https://www.instagram.com/explore/tags/sportsnutrition/) #PerformanceNutrition (https://www.instagram.com/explore/tags/performancenutrition/) #Fitomics (https://www.instagram.com/explore/tags/fitomics/) #AthleteHealth (https://www.instagram.com/explore/tags/athletehealth/) Fuel enough to perform, recover, and thrive. ⚡️ Understanding energy availability is a key part of supporting both performance and long-term health. #SportsNutrition
Avoiding exercise because it’s too hot? ☀️😱 Something as simple as drinking ice water or eating crushed ice before exercise can lower your core temperature and delay onset of sweating and feeling overheated. #equipandempower #fitomics #neverendingsummer
Avoiding exercise because it’s too hot? 🥵 Listen to these tips! ##health##fitness##neverendingsummer
Fat loss goal? Don’t just eat less. Give your muscles a reason to stay. 🧬💪 Protein + resistance training. #Fitomics #Protein #ResistanceTraining #StrengthTraining #BodyComposition