Forget crash diets. These 5 fat loss steps are built for busy leaders who want long-term results without sacrificing performance.
You’ve only got 3 hours a week to train—should you lift weights or do cardio? This episode reveals the real answer, based on longevity science and what delivers the best return on your time.
Can you still drink and get in shape? Yes—but not without trade-offs. This episode breaks down how alcohol affects your weight, sleep, hormones, hydration, and recovery—and how to manage it.
Most business leaders under-eat protein—and it’s wrecking their energy, physique, and recovery. This episode breaks down exactly how much you need and how to hit your target daily.
Think you drink enough water? Think again. This episode breaks down how dehydration is silently crushing executive performance—and exactly how to fix it.
3 to 4 sessions a week. 45–60 minutes per session. Anything more and you're spinning your wheels. This episode breaks down exactly how often to train for real, lasting results.
Is caffeine still helping—or hurting you? This episode unpacks how much is safe, what type to use, and when to cut back. Plus, why so many people feel “tired but wired,” and how to fix it.
Intensity is the #1 variable most people get wrong. Learn the sweet spot between progress and injury, how to measure training intensity, and why most people never push hard enough to change.
Most supplements are a waste—but these aren't. Learn which 5 supplements matter most for energy, recovery, and long-term health, plus how blood work helps tailor your stack with precision.
Injury doesn’t mean you stop. Learn how to train smart, heal fast, and avoid setbacks that sabotage your momentum.
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Learn how to scan any menu and make smarter choices—from fine dining to fast food—without sacrificing your health goals.
No gym? No excuses. Learn how to keep your strength and fitness while travelling with zero equipment.
Testosterone is crashing in modern men. But does that mean you need TRT? Here’s what you need to know.
We break down the wearable metrics that matter—and the ones you can ignore. Plus, which brands we recommend to our clients.
You don’t need to be sick to get blood work done. Here’s why regular testing is your best tool for long-term health and performance.
Technique is everything—here’s how to train hard, stay injury-free, and actually build strength that lasts.
Struggling with energy, digestion, or recovery? Your gut is likely the problem—and the fix.
Stress is inevitable. But unmanaged stress destroys performance. In this episode, Lachy and Raph break down 5 simple, science-backed ways to reduce chronic stress without slowing down your career.
Your kids didn’t make you unfit—your habits did. In this episode, Lachy and Raph break down how time-poor parents can reclaim their health, strength, and energy while raising a young family.
Does eating more often burn more fat? Is breakfast really that important? In this no-fluff breakdown, Lachy and Raph reveal what actually matters when it comes to when you eat and how often—especially for time-poor executives trying to stay lean and energised.
GLP-1 drugs like Ozempic are changing the weight loss game. But many are losing muscle instead of fat. In this episode, Lachy and Raph explain how to use them the right way—or avoid them altogether.
Think sleeping less gets you ahead? Think again. Lachy & Raph reveal how poor sleep destroys muscle, brainpower, fat loss, and emotional control—and why sleep is your most powerful tool for high performance.
Lachy & Raph break down the myths, science, and systems behind fat loss. Learn how your body actually burns fat, what exercises matter most, and why small daily changes beat big extremes every time.