All these clips and short segments are made with the help of Snipd, the AI-powered podcast app for knowledge seekers.

Accountant Allison Felt Successful But Empty

• Dave Evans describes Allison, an accountant with a stable family, home, and business who still felt something was terribly missing.

• She had everything she aimed for (50 clients, married, two kids, paid-for car) yet felt stuck, asking “What have I done wrong?”

Hitting Goals Doesn’t Create A New You

• Achieving goals (marriage, kids, career, house) doesn’t automatically make life feel fulfilled.

• Dave Evans: there isn’t a different you waiting after the finish line; objectives don’t cause that change.

Radical Career Shifts Rarely Fix Feeling Stuck

• Radical changes (like leaving tech for farming or artist communes) often feel different briefly but the novelty fades and you remain yourself.

• The core problem persists because waking up you hasn’t changed, so the shift rarely delivers lasting satisfaction.

Workaholism Wake-Up Call

• Dave Evans realized the hedonic treadmill: more work and more kids didn’t increase meaning, it just exhausted him.

• A 3-year-old asked to play and Evans saw himself becoming effectively absent, prompting an epiphany to change.

Be Fully Engaged While Letting Go Of Outcomes

• Aim to be entirely present (fully engaged) while also calmly detaching from results you can’t control.

• Practically: control your participation and let go of outcome worry so attachment doesn’t block your engagement.

Be Fully Engaged And Calmly Detached

• Balance full presence with emotional detachment: engage completely in the moment but accept you can’t control outcomes.

• Evans illustrates by choosing participation over outcome anxiety during a conversation on Hidden Brain.

Let Go Of Outcomes To Stay Fully Engaged

• Overattachment to outcomes pulls you out of present participation and makes feedback feel like personal criticism.

• Dave Evans: aim to control your participation, not the outcome — do your best, stay humble about results.

Plan Well Then Release Attachment

• Make the best possible plan to give reality a chance, then release attachment so you can fully participate in what actually happens.

• Example: plan a wedding but accept rain may come and adapt instead of blaming fate.

”

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The Personal Trainers Resource Nexus

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Find what you need to grow your career.

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— Not enough progress was made to push a new update out yet, but I’m still working on it. The same goals are still on the table for October.

FITLETE Strength & Fitness Club

Build strength, restore energy, and gain confidence with personalized one-on-one training tailored to your goals, schedule, and experience. FITLETE serves busy Miami adults.

Miami Personal Training | Google Maps | Android App | Apple Maps | IOS App

— I just handed a new referral lead to a trainer friend of mine, and it’s a reminder that the “Abundance mindset” is a powerful force. As my schedule fills, I am limited in the type of clients I can take on, and it’s important to have local connections I can trust when I need to hand off an interested lead to another trainer who can help. Of course, I could try to steer this referral into another service offering I have and often do, but when the fit just isn't there, it’s important to remember to do what's best for that person first rather than only think of the business’s bottom line. To me, being able to hand off these people keeps the focus on my commitments, my boundaries, and my level of work rather than just trying “to grab the cash”. It also helps someone else in the same way I was helped. I benefited from friends and local colleagues handing off leads they couldn't fit in, or that weren't a good fit for them; some are still clients of mine to this day, 10+ years later!

FITLETE Radio

Short episodes and streamlined Q&As deliver the content you need, when you need it. Created to connect like-minded people, ask valuable questions, share stories, and foster dialogue across fitness industry cultures and specialties.

Listen Here: Apple | Spotify | Snipd | PocketCasts | YouTube | ListenNotes | OverCast

— I will be wrapping up Season 3 this week with a bonus episode of me answering Season 3’s questions the same way I did in Season 1! Take a listen.

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George’s Podcast Reflection Notes:

I use Snip’D to enhance my learning when listening to podcasts, and I have a premium account. If you sign up for a premium account, I will not receive anything in compensation. They have a free app you can use, or, with this link, you get 1 month of their Premium version for free: 1 Free Month Of Premium Snipd.

—

Personal Update

— I just got back from my annual college friends get-together weekend. We all lead such different lives, but we still push each other to get together, catch up, and hang out outside of the group chat. Adulting is difficult enough inside the daily bubbles we create for ourselves, but I think it’s still important to put some of that effort into maintaining relationships that were there before we made these bubbles, even if it doesn't always work out.

All these clips and short segments are made with the help of Snipd, the AI-powered podcast app for knowledge seekers.

Writing As Angry But Practical Science Communication

• Nick turned anger about poor practice into practical writing aimed at patients and young clinicians.

• He critiques research from a clinician’s trench view, creates meme-filled resources he reuses in appointments.

Tendinopathy Science Is Still Unsettled

• Despite decades of research, we still lack a definitive model for tendinopathy; theories flip between inflammatory and non-inflammatory explanations.

• Nick highlights shifting fads (isometrics from one small study) and ongoing researcher disagreement as evidence of uncertainty.

Shockwave Works By Provoking Inflammation Not Quantum Energy

• Nick frames shockwave as a pro-inflammatory stimulus that ‘puts the paddles on’ to restart repair in degenerative tendon.

• He rejects vague ‘nanoenergy’ claims and prefers macrophage-driven inflammatory repair as the mechanism.

Use telescoping follow-up questions to move beyond first reactions, uncover the reasoning behind beliefs, and spot explanations that may sound convincing but do not reflect the real motive. Build learning environments that reward continued exploration, not just correct answers, and create stronger dialogue by accurately understanding another person’s view before debating it.

All these clips and short segments are made with the help of Snipd, the AI-powered podcast app for knowledge seekers.

Measure Outcomes Not Just Mechanisms

• Applied research should measure real outcomes (e.g., strength, bone density) not just mechanistic markers.

• Experts sometimes ignore RCTs and cherry-pick mechanistic or epidemiological studies to fit biases, which misleads practice.

What The Protein RDA Actually Represents

• The RDA is based on nitrogen balance and set to meet the needs of 97.5% of people, not an optimal intake for health or performance.

• It uses the estimated average requirement plus two SDs, arriving at 0.8 g/kg as a safety margin.

What The Protein RDA Actually Measures

• The RDA (0.8 g/kg) was set from nitrogen balance studies to cover 97.5% of the population, not to define optimal health or muscle outcomes.

• It ensures intake exceeds losses (urine, feces, sweat, respiration) but doesn’t answer long-term disease, longevity, or optimal muscle targets.

Why Protein Guidance Often Exceeds The RDA

• Higher protein recommendations (50–100% above the 0.8 g/kg RDA) come from multiple lines of evidence beyond nitrogen balance.

• Organizations usually base nutrient guidance on long-term outcomes, but protein historically relied on nitrogen balance as a mechanistic proxy.

Why Protein RDAs Don’t Use Health Outcomes

• Protein RDA was set using nitrogen balance (mechanistic) rather than long-term health outcomes.

• Eric Helms: most nutrient guidelines use outcomes, but protein historically relied on nitrogen balance despite its shortcomings.

Endurance Athletes Have High Protein Turnover

• Endurance athletes show very high protein turnover and breakdown, which historically drove some of the highest intake recommendations.

• Strength athletes benefit more directly from higher protein because it preserves and builds skeletal muscle tied to performance.

Define ‘High’ Protein By Outcome Not A Single Number

• Protein targets should be set by the functional outcome you care about (bodybuilding vs aging muscle).

• Trade-offs include effect size, clinical relevance, cost, and lifestyle sustainability when labeling intake as high.

Practical Protein Targets For Muscle And Bone Health

• Most people get substantial muscle and bone benefits around 1.1–1.2 g/kg; 1.6 g/kg can help those chasing maximal strength or hypertrophy.

• Older adults often need more: many guidelines suggest 1.0–1.5 g/kg after age 65 depending on country.

Protein Dose Response For Lean Mass Gains

• A 2022 meta-analysis of ~2,500 lifters shows a dose-response: under ~1.2 g/kg is linked to losing or not gaining lean mass, while higher intakes produce diminishing additional certainty.

• The paper used categorical bins and a meta-regression to map protein intake to DEXA-measured lean mass, revealing where benefit tapers and uncertainty grows.

Why Morton Meta Became The Go-To Protein Paper

• Eric warns syntheses expire and you must follow the most recent meta-analyses rather than older summaries.

• Morton is widely cited partly because high-profile researchers and communicators (Phillips, Aragon, Helms) promoted it.

Higher Protein Helps Preserve And Gain Lean Mass In A Deficit

• Meta-regression of ~750 participants found higher protein both prevents lean mass loss and can produce lean mass gains during energy deficit.

• Data showed a linear relationship up to the highest observed intake (study max ~3.2 g/kg), though authors don’t recommend that extreme.

Protein Targets To Preserve Muscle During Dieting

• Meta-regression found higher protein reduces lean-mass loss and can even allow gains during an energy deficit, with a linear relationship up to observed data.

• Practical targets: ~1.9 g/kg total body mass (or ~2.5 g/kg fat-free mass); aim for ~2.0 g/kg in a deficit and ~1.6 g/kg when not dieting.

Nitrogen Balance And The Short Adaptation Phase

• Eric Helms argues nitrogen balance studies matter because short-term protein studies are confounded by an adaptation period after dietary change.

• That adaptation is short (not 8–12 weeks) and doesn’t negate longer-term outcomes on performance or lean mass over months.

High Protein Harms Are Largely Unproven

• Eric Helms argues claims that high protein causes kidney damage, bone loss, diabetes, or reduced longevity stem from weak mechanistic data and persisted in public consciousness.

• A 2025 review by French et al. flags these four common issues but finds little disproving evidence for real harms.

Nitrogen Balance Is A Poor Protein Metric

• Nitrogen balance isn’t tissue specific and misses functional outcomes like performance, lean mass, and bone improvements that persist long term.

• Modern methods (DEXA, amino acid assessments) and papers like Tipton 2008 show nitrogen balance limitations.

Why Nitrogen Balance Misleads Protein Recommendations

• Nitrogen balance measures whole-body nitrogen changes but misses tissue-specific turnover and variable losses like sweat, feces, and exercise friction.

• Because of estimation errors, nitrogen balance was never meant to define optimal protein intake for individuals.

More Plant Protein Lowers Cardiovascular Risk

• A higher plant-to-animal protein ratio reduced cardiovascular disease risk even at moderate protein intakes.

• High protein plus more plant protein showed a 28% lower CVD risk versus low protein with low plant protein in Nurses’ Health analyses.

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The FITLETE Resource Nexus

A free, organized hub for entrepreneurial personal trainers and coaches, uniting live events, online courses, mentorships, jobs, and resources in one platform. Find what you need quickly to grow your career.

Discover: In-Person & Virtual Events | Online Courses | Biz Growth | Equipment | Software

— A boring progress week last week. This week will be all website UX work: implementing some of the changes from last week’s report and getting started on new stuff. If I get enough done this week and can troubleshoot at least once, I'll push an update.

FITLETE Strength & Fitness Club

Miami Personal Training | Google Maps | Android App | Apple Maps | IOS App

I take on new clients all the time (more than normal these last months), and the newest one has worked in and owns a business in the beauty & wellness space. She was out and about, noticed she was going to be late, and messaged me about an hour before her appointment started that she would be 5-10 minutes late. This is not as common as you might think, and when she arrived, I thanked her for the early notice, and she said, “I’ve worked in this field long enough to know what good communication looks like, and what I expect from the people I work with. I hate when my clients and staff don’t communicate, so I wouldn't do that to you.” It’s refreshing to work with someone who understands the value of communication from the get-go, and I’m sure it’s at least one reason she succeeded in her business.

FITLETE Radio

Listen Here: Apple | Spotify | Snipd | PocketCasts | YouTube | ListenNotes | OverCast

— In case you missed the last 3 episodes! Meet Matt, Arlan, and Bryce

FITLETE Nation

— When you purchase Fitlete apparel, you’re not just wearing the brand—you’re helping support FITLETE’s mission to educate, inspire, and elevate the fitness industry through quality content, innovation, and community outreach.

Wear FITLETE

*tax and shipping are included in the displayed prices…no checkout surprises.

George’s Podcast Reflection Notes:

They have a free app you can use, or, with this link, you get 1 month of their Premium version for free: 1 Free Month Of Premium Snipd.

*I use SnipD to enhance my learning when listening to podcasts, and have a premium account. If you sign up for a premium, I will not receive anything in compensation.

Personal Update

— It’s Football season again! It’s one of my favorite times of the year; I just really like watching the games. I’d love to suit up again if there wasn’t tremendous risk involved in playing as an adult whose business depends on me showing up with the ability to uh, move lol.

Since I will never do that, I'll love my golf game and sitting on the couch watching the NY Jets disappoint me for the 39th season in a row.

All these clips and short segments are made with the help of Snipd, the AI-powered podcast app for knowledge seekers.

Hire Team Players Who Row Together

• Prioritize character and fit over just resume; teammates must be consistent, pull their weight, and align on effort and cadence.

• Landow hires from within when possible and checks references to ensure new hires understand service to the team.

Hiring Coaches Who Understand Service

• Landow prioritizes service: hires people who see their job as serving athletes, staff, and administration rather than a resume step.

• He listens for the word “serve” in interviews and checks fit, consistency, and team-first behavior.

Hiring For Service Over Resume

• Landow prioritizes hiring staff who see the role as service to athletes, coaches, and administration rather than a résumé step.

• He screens for that mindset in interviews and values team fit and consistency over just credentials.

Every Career Step Adds Daily Value

• Loren Landow says every past role still informs his daily work, from pulmonary and cardiac rehab to elite athlete training.

• He uses rehab principles for training-floor emergencies and never views time as wasted.

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The FITLETE Resource Nexus

A free, organized hub for entrepreneurial personal trainers and coaches, uniting live events, online courses, mentorships, jobs, and resources in one platform. Find what you need quickly to grow your career.

Discover: In-Person & Virtual Events | Online Courses | Career Opportunity | Biz Growth | Equipment | Software

— Simplification is the direction. I love making this resource all-inclusive and impactful, but I’m also pretty harsh with myself about how a project performs in its current form. Some branches just don't “hit” like I hope they would. The Career Opportunity branch is currently that, and will go away upon the next site update. This will also begin the shift where I focus on finishing the new build on the branches, adding everything I’ve had “in storage” as static content rather than live-updated content, and slowly getting rid of things that distract from the main goal.

Live event updates take the most time and effort; second are the online courses, and then everything else kind of sits in the same bucket of time demand.

FITLETE Strength & Fitness Club

Miami Personal Training | Google Maps | Android App | Apple Maps | IOS App

As I am step by step integrating everything I do into this weekly update, I am ready to add a small section for my personal training business! If you were unaware of this, I don’t blame you, but this is where I spend at least at least 12-14 hours per day and love it. This will also be a new section within this Substack publication. You will not be automatically signed up for it.

As my first update here, which is pretty cool for me. I just received my 51st Google Review!

FITLETE Radio

Listen Here: Apple | Spotify | Snipd | PocketCasts | YouTube | ListenNotes | OverCast

— Meet Matt McKinley! He blends 15 years of strength coaching with behavior-change savvy to help clients get strong, stay consistent, and love the process—without living sore or overwhelmed.

FITLETE Nation

When you purchase Fitlete apparel, you’re not just wearing the brand—you’re helping support FITLETE’s mission to educate, inspire, and elevate the fitness industry through quality content, innovation, and community outreach.

* Tax and shipping are included in the displayed prices . . . no checkout surprises.

Wear FITLETE

George’s Podcast Reflection Notes:

Ellen Langer via Rich Roll advises shifting our approach to decisions, relationships, and presence. Instead of seeking the perfect choice through endless info or second-guessing, focus on making the chosen option work. Our actions make sense internally, so replace self-blame with curiosity about motives. True mindfulness involves living in the present, not relying on bucket lists or escapism, recognizing social media skews reality, and understanding that our interpretation—not external events—shapes our experience.

This Week In FITLETE

The Rich Roll Podcast:The Mindful Body: Harvard’s Dr. Ellen Langer On The Power Of Mindfulness, How Thoughts Can Control Health, & Using Perspective To Lower Stress

All these clips and short segments are made with the help of Snipd, the AI-powered podcast app for knowledge seekers…

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a month ago

*I use SnipD to enhance my learning when listening to podcasts, and have a premium account. If you sign up for a premium, I will not receive anything in compensation. They have a free app you can use, or, with this link, you get 1 month of their Premium version for free: 1 Free Month Of Premium Snipd.

Personal Update

— In a few weeks, I go on my annual trip to visit a group of my friends from college. I am very excited for this. I've been busier than ever, and it will feel nice to take a breather, get out of Miami for a few days, and see some faces I haven't seen in a while.