Most training plateaus, injury flare-ups, and frustrating setbacks aren’t just a load problem. They’re often a capacity problem.

In this episode of the PT³ Podcast, I break down what capacity actually is, far beyond just strength or fitness, and how it applies across training, rehab, and coaching. You’ll learn how your tissues, recovery, stress, and lifestyle all influence what your body can tolerate, why the same program works for one person and not another, and how to build capacity so progress becomes more sustainable.

This episode is designed to be dense, practical, and immediately useful, whether you’re lifting, running, returning from injury, or just trying to feel stronger and more capable in your body.

In this episode, we cover:

• ​What “capacity” really means in human performance
• ​The difference between tissue, work, physiological, and psychological capacity
• ​Why injuries often happen when capacity lags behind load
• ​How sleep, nutrition, and stress directly impact your training capacity
• ​Why avoiding movement can lower capacity
• ​How graded exposure builds resilience
• ​Practical rules for progressing volume and intensity
• ​Actionable ways to build capacity starting this week

Sponsors:

This episode is sponsored by Pocket Prep, and they’re currently running a free 30-Day Study Challenge designed around one small, realistic action per day to build focus, consistency, and study capacity that actually lasts. The challenge runs February 16 - March 18.

You can sign up for the free challenge using my unique link here:👉 https://pocketprep.sjv.io/xLAPzk

If you want extra support, you can upgrade to the VIP experience, which includes a free month of Pocket Prep Premium, study groups, and a session with a subject-matter expert.

Use code PTCUBED10 for $10 off the VIP experience.

This episode is also sponsored by Bucked Up.

I regularly use Bucked Up’s pre-workout, creatine, protein, protein sodas, and other supplements, and I recommend them to my entire audience because they support training and recovery without relying on hype or gimmicks.

You can get 20% off your entire order with code ptcubed3 at checkout.

Connect with me:

Website: https://ptcubed.com

Instagram: @ptcubed

Email: natekaram@ptcubed.com

If this episode helped you think differently about training or rehab, share it with someone who feels like they’re working hard but not progressing, and make sure you’re subscribed so you don’t miss what’s coming next.

Most training plateaus, injury flare-ups, and frustrating setbacks aren’t random, and they’re not because you’re unmotivated or broken.

They’re often a load problem.

In this Season 3 opener of the PT³ Podcast, I break down what load actually is, far beyond just weight on a bar, and how it applies across training, rehab, and coaching. You’ll learn how stress, recovery, and capacity interact, why progress stalls even when effort is high, and how to make smarter adjustments instead of guessing.

This episode is designed to be dense, practical, and immediately useful, whether you’re lifting, running, returning from injury, or just trying to feel better and more capable in your body.

In this episode, we cover:

• What “load” really means in the context of human performance

• The most common ways people mismanage load

• Why motivation often outpaces tissue capacity

• How load applies the same way in training, rehab, and coaching

• Practical frameworks to adjust load without overcorrecting

• How to use symptoms as information instead of instructions

Sponsors

This episode is sponsored by Pocket Prep, and they’re currently running a free 30-Day Study Challenge designed around one small, realistic action per day to build focus, consistency, and study habits that actually last. The challenge runs February 16 - March 18.

You can sign up for the free challenge using my unique link here:
👉 https://pocketprep.sjv.io/xLAPzk

If you want extra support, you can upgrade to the VIP experience, which includes a free month of Pocket Prep Premium, study groups, and a session with a subject-matter expert.
Use code PTCUBED10 for $10 off the VIP experience.

This episode is also sponsored by Bucked Up.

I regularly use Bucked Up’s pre-workout, creatine, protein, protein sodas, and other supplements, and I recommend them to my entire audience because they support training and recovery without relying on hype or gimmicks.

You can get 20% off your entire order with code ptcubed3 at checkout.

Connect with me

Website: https://ptcubed.com
Instagram: @ptcubed
Email: natekaram@ptcubed.com

If this episode helped you think differently about training or rehab, share it with someone who feels stuck, and make sure you’re subscribed so you don’t miss what’s coming next.

As the year comes to a close, this episode is a pause.

No highlight reel. No hot takes. Just an honest reflection on the work that happened behind the scenes. The long days, the quiet discipline, and the pressure that shaped growth when nothing felt fast or flashy.

In this solo episode, I reflect on what this year demanded mentally, physically, and professionally. We talk about patience, alignment, and what it really costs to build something meaningful when the progress isn’t always visible.

I also share an important announcement about the future of the PT³ Podcast, including new sponsor partnerships heading into 2026.

If you’re ending the year feeling tired, proud, uncertain, or somewhere in between, this episode is for you.

Thanks for being here.
Let’s close the year strong!

In this episode, I sit down with my longtime friend and the man who unknowingly set PT³ in motion - John Thomas, better known online as The Bodybuilding Vegan. We dive deep into how he built serious muscle on a plant-based diet, the science behind optimizing performance without animal products, and the mindset it takes to stay disciplined in a world full of shortcuts. From undergrad memories to modern-day fitness philosophies, this one’s packed with stories, strategy, and straight-up inspiration.

Listen in if you’ve ever wondered:

• Can you actually build muscle on a vegan diet?

• What supplements matter most for plant-based lifters?

• How can you train with purpose and still enjoy life outside the gym?

  
  

Join the PT³ movement:
Website: www.ptcubed.com
Instagram: @ptcubed
Email: natekaram@ptcubed.com
Check out my coaching programs, grab your PT³ guidebooks, and tune into more episodes that bridge the gap between rehab and performance.
Join the PT³ Padawans and unlock your true potential.

When life gets loud, most people lose their focus. Not because they don’t care, but because they’ve never learned how to truly lock in.

In this episode, Dr. Nate breaks down the mindset and strategy behind what he calls The Great Lock-In. You’ll learn how to filter distractions, build tunnel vision for your goals, and create a routine that keeps you moving forward even when everything around you feels chaotic.

This episode is about more than fitness. It’s about clarity, consistency, and becoming the kind of person who follows through no matter what.

Connect with Nate:
🌐 Website: www.ptcubed.com
📧 Email: natekaram@ptcubed.com
📲 Instagram: @ptcubed

In this incredibly special guest episode of the PT³ Podcast, I sit down with Ryan Gardner, CEO and founder of Bucked Up, to unpack what it really takes to build a fitness brand from scratch and scale it into one of the most recognized supplement companies today. Ryan opens up about the entrepreneurial journey, the challenges of growth, and the vision that continues to drive Bucked Up forward.

We also dive deep into the clinically proven benefits of supplementation - from performance to recovery, and discuss why Bucked Up stands out as the best choice for all your gym supplement needs. Whether you’re an athlete, coach, or entrepreneur, you’ll walk away with valuable insights on business, training, and fueling your body for success.

👉 Follow along for more strength, rehab, and performance content on Instagram: @ptcubed
👉 Explore my coaching and resources at ptcubed.com
👉 Questions or collabs? Reach me at natekaram@ptcubed.com

Join the PT³ Padawans and unlock your true potential.

Check out Ryan's socials: @buckedupceo on IG and TikTok - use code CEO20 at checkout for 20% all Bucked Up products!

Something massive is on the way. In just two weeks, I’ll be dropping one of the biggest PT³ Podcast episodes yet - my interview with Ryan Gardner, founder of Bucked Up.

In this short teaser, I’ll share why this conversation matters, what you can expect, and how Ryan’s story connects to your own journey as a student, athlete, or professional. From building one of the fastest-growing supplement brands to lessons on mindset, resilience, and vision... this is an episode you won’t want to miss.

👉 Don’t miss future episodes - hit follow and leave a review on the PT³ Podcast.
👉 Prep smarter for any exam in any profession with Pocket Prep - use my link https://pocketprep.sjv.io/4GDDzo to sign up and begin studying!
👉 Fuel your training with Bucked Up - use code NBK32 for 20% off at checkout at buckedup.com.
👉 Join the PT³ Padawans and unlock your true potential at ptcubed.com.
👉 Follow me on Instagram @ptcubed for daily content on strength, rehab, and performance.

Protein isn’t just for bodybuilders - it’s the foundation of recovery, strength, hormones, immunity, and even healthy aging. In this episode, Dr. Nate Karam breaks down protein in simple, science-backed terms. You’ll learn:

• What protein actually does in your body (beyond muscle).

• How much protein you really need (and why nutrition labels mislead you).

• The role of branched-chain amino acids and why leucine is the MVP.

• How to choose a quality protein supplement and why Bucked Up Buck Feed Whey checks all the boxes.

• The truth about plant-based protein and how vegans can build muscle just as effectively.

• Common myths debunked (protein and kidneys, “too much protein,” and more).

• Practical food examples and takeaways for every lifestyle.

Stay tuned until the end for a preview of two huge upcoming episodes: Ryan Gardner, CEO of Bucked Up, and John the Bodybuilding Vegan.

Whether your goal is strength, performance, or longevity - this is your ultimate protein guide.

Connect with me:

• Instagram: @ptcubed

• Website: ptcubed.com

• Email: natekaram@ptcubed.com

Save 20% at Bucked Up with my code NBK32