In this episode, we sit down with Dr. Carrie Jones to break down everything you need to know about menopause — from early warning signs to hormone replacement therapy and the role of supplements.

We start by diving into Dr. Jones’ background and what led her to become a leading voice in women’s hormone health. From there, we unpack the three stages of menopause and what they actually mean for women in real life.

We cover:

• What menopause really is (and why it’s more than just a moment in time)
• Early signs of perimenopause and what women should be watching for
• How hormones like estrogen, progesterone, and testosterone shift during each stage
• The role of labs vs symptoms – and whether age really matters
• How long perimenopause typically lasts
• The impact of stress and birth control on hormone health

We also dive into post-menopause, including:

• Why the average age is around 51 — and why many women experience it earlier
• What happens hormonally when menopause goes untreated

A major part of this episode focuses on HRT (Hormone Replacement Therapy):

• When to seriously consider it
• Common myths and misconceptions
• The truth about breast cancer risk
• How optimizing one or all three hormones can impact quality of life, energy, body composition, and longevity

We wrap with a supplement Q&A, covering:

• DIM — where it fits and who it’s for
• Chasteberry
• Ashwagandha
• Other supportive options for hormone balance

If you’re navigating menopause yourself — or coaching clients who are — this episode is packed with actionable insights you can actually use.

Don’t forget to like, subscribe, and share this with someone who needs it.

Links:

PHAT Muscle Supps- www.phatmuscleproject.com

John:
IG: @teamgorman
Email: john@team-gorman.net

Lisa:
IG: @nutritioncoachingandlife
Email: lisa@nutritioncoachingandlife.com
Website: www.nutritioncoachingandlife.com

Info Dr. Carrie Jones:
Youtube: https://www.youtube.com/@drcarriejones
IG: https://www.instagram.com/dr.carriejones/
Email: drjones@nuethix.com

In this episode we chat with coach and trainer Stephanie Lawler. Stephanie offers amazing insights into what it means to be a better coach, to build a brand and a successful business.

• Intro who is Stephanie? What’s her personal journey and transformation consist of?
• Starting Warrior Fitness. Meeting John and Leslie in 2015. 1P Legionnaire, transformations, helping people. Starting Local and expanding from there.
• Growing a brand and what all coaches need to understand, esp now. Connections over social media and which is most important to be successful. Holding events with clients.
• What are some things that keep you organized and successful?
• Menopause and the 40-60 years and why these are important.
• What’s the biggest lesson you have learned in your 40’s?
• What’s next for you and Warrior Fitness?
• Closing thoughts

Links:

PHAT Muscle Supps – www.phatmuscleproject.com

John:

IG: @teamgorman
Email: john@team-gorman.net

Lisa:

IG: @nutritioncoachingandlife
Email: lisa@nutritioncoachingandlife.com
Website: www.nutritioncoachingandlife.com

Info Stephanie

IG: WarriorFit1
Email: stephanie@warriorfit1.com
Website: warriorfit1.com

In this episode of the PHAT Muscle Project, we sit down with entrepreneur Tim Rexius to break down how he built a multi-faceted business empire in the nutrition and fitness industry.

Tim shares the real story behind launching Rexius Nutrition, navigating the tough economic climate of 2008-2010, and competing against both local and national supplement retailers. We also discuss opening Iron Heaven Gyms and what it takes to successful grow in the gym space.

We also talk about the origins of OPP, (Omaha Protein Popcorn) how it grew into what it is today, and what it actually takes to break into major distribution channels that most entrepreneurs underestimate.

If you’re an entrepreneur, gym owner, supplement brand founder, or someone interested in scaling businesses in the fitness industry, this episode is packed with insights you won’t want to miss.

In this episode we cover:

• Who Tim Rexius is and the businesses he owns
• Seeing business through the lens of an entrepreneur
• Starting Rexius Nutrition during the 2010 economy

• Expansion into franchise locations

• Starting Iron Heaven Gyms
• The origin and growth of OPP
• What Tim’s day-to-day schedule looks like today
• Breaking into larger supplement distribution channels
• Where Tim sees himself and the business world in 10 years

If you enjoyed this episode, make sure to like, comment, and subscribe for more conversations with entrepreneurs, athletes, and leaders in the fitness industry.

Links:

PHAT Muscle Supps- www.phatmuscleproject.com

John:

IG: @teamgorman
Email: john@team-gorman.net

Lisa:

IG: @nutritioncoachingandlife
Email: lisa@nutritioncoachingandlife.com
Website: www.nutritioncoachingandlife.com

Info Tim:

www.timrexius.com
IG: @timothy_d_rexius
Facebook: Timothy D Rexius
YouTube: Timothy D Rexius
LinkedIn: Timothy D Rexius
TikTok: timrexius
1OPP (protein popcorn link)- www.omahaproteinpopcorn.com

In this episode we sit down with world-renowned muscle researcher Dr. Stuart Phillips from McMaster University to break down the latest science on hypertrophy — and how it actually applies in the real world.

We cover one of the most debated topics in fitness: research vs bro science… and why both exist for a reason.

We dive into:
• Light vs heavy weights for muscle growth
• Training to failure vs stopping at 1–2 reps in reserve
• Rest times (30 sec vs 2+ minutes)
• Holding muscle at maintenance calories
• Why programs matter less than the person doing them
• The most misunderstood research in physique enhancement
• What future muscle science will likely discover

If you want to train smarter — not just harder — this episode will change how you think about hypertrophy.

Whether you’re a bodybuilder, coach, or just trying to build muscle efficiently, this is one of the most practical evidence-based conversations you’ll hear.

Links:

PHAT Muscle Supps- www.phatmuscleproject.com

John:
IG: @teamgorman
Email: john@team-gorman.net

Lisa:
IG: @nutritioncoachingandlife
Email: lisa@nutritioncoachingandlife.com
Website: www.nutritioncoachingandlife.com

Info Stuart:
Email: phillis@mcmaster.ca
Facebook: https://www.facebook.com/stu.phillips.587
Instagram: https://www.instagram.com/mackinprof/

In today’s episode we have the pleasure of sitting down with Natural Bodybuilder and Coach Ryan Irwin.

Whether you want to learn how to get the most out of your training or become a better coach, listen in!

• Who is Ryan Irwin?
• Bodybuilding competitor, show promoter, NANBF board, President
• Coaching athletes
• What’s your current coaching like now and role in natural bodybuilding?
• Q&A
• What are the biggest mistakes you see competitors make?
• What’s the biggest advantage you think competitors can get that they aren’t aware of?
• What’s the biggest mistake you have learned from coaching over the years?
• What’s next for you?
• Rotator cuff surgery
• Closing thoughts

Links:

PHAT Muscle Supps- www.phatmuscleproject.com

John:

IG: @teamgorman
Email: john@team-gorman.net

Lisa:

IG: @nutritioncoachingandlife
Email: lisa@nutritioncoachingandlife.com
Website: www.nutritioncoachingandlife.com

Info Ryan:

IG: https://www.instagram.com/ryanjirwin/
Email: ryan@impactactioncoaching.com
Website: https://www.impactactioncoaching.com/

In today’s episode we have the pleasure of sitting down with contest prep coach, competitor and author Cliff Wilson and talk about the evolution of his coaching journey. Whether you are a coach, competitor or simple physique enthusiast – this is en episode for you!

• Cliff intro
• Prior to 2010. Diets, message boards. Biggest lesson?
• 2010-2015. Diets, macros, 6 foods that work, email check ins. FB. Early IG. Metabolic Adaptation/Damage fear.
• 2015-2020. Conditioning standards, what happened? FB, IG, podcasts, speaking.
• 2020 to present. Video content, apps, social media, competition, bloodwork.
• Whats the next thing you feel will change in the coaching industry?
• Closing thoughts

Links:
PHAT Muscle Supps- www.phatmuscleproject.com

John:
IG: @teamgorman
Email: john@team-gorman.net

Lisa:
IG: @nutritioncoachingandlife
Email: lisa@nutritioncoachingandlife.com
Website: www.nutritioncoachingandlife.com

Info Cliff:
IG: CW Team Wilsom
Website: teamwilsonbb.com
Training App: Raw Intensity Training

This is part two of our series on how to be successful with your weight loss goals in the new year! John shares a super simple, yet effective approach for how to set up your macros! We hope you like the episode and wish you all an amazing new year!

• How to set up your macros and cals.
• 4 step process:
  
  200 lb female wanting to weigh 140
  Step 1. Set protein at 140 x 4 cals is 560 cals.
  Step 2. Set cals goal weight 140 x 12 = 1680 cals
  Step 3. Set fats 50-60 gram. 60 x 9 fat cals = 540 cals
  Step 4. Set carbs as remainder cals. 1680 – 560 -540 = 580 cals left. Divide by 4 cals per gram to get 145 carbs.
  
  300 lb male wanting to weigh 200
  Step 1. Set protein at 200 x 4 cals is 800 cals.
  Step 2. Set cals goal weight 200 x 12 = 2400 cals
  Step 3. Set fats 50-60 gram. 60 x 9 fat cals = 540 cals
  Step 4. Set carbs as remainder cals. 2400 – 800 -540 = 1340 cals left.
  Divide by 4 cals per gram to get 275 carbs.
  Final macros 200 protein 275 carbs 60 fats 2400 cals.
  
• How much cardio to starting out?
• How much to lose each week?
• Closing thoughts

Links:PHAT Muscle Supps- www.phatmuscleproject.com

John:

IG: @teamgorman
Email: john@team-gorman.net

Lisa:

IG: @nutritioncoachingandlife
Email: lisa@nutritioncoachingandlife.com
Website: www.nutritioncoachingandlife.com

In today’s episode we are giving you all the details on how to start your diet the right (and easy) way in the coming year!

Make 2026 the year you finally reach your physique goals!!

– Successful setting yourself up to diet.

– Before you diet why is recovery from your LAST diet important? Reverse diet vs. Recovery diet? How you recover dictates how your next diet will go.

– What time frame does someone need to “recover” and what’s that mean for men and women? Competitors versus serious physique enhancement enthusiasts.

– What are the lab values that are important here?

– What do people need to know about recovery before they start their next diet? Pre diet checklist.

– What can we expect mentally from a diet recovery phase: Hunger often actually goes up! It’s important to continue to stay on plan!!

– When do recovery diets “go wrong”?

Links:

PHAT Muscle Supps- www.phatmuscleproject.com

John:

IG: @teamgorman
Email: john@team-gorman.net

Lisa:

IG: @nutritioncoachingandlife
Email: lisa@nutritioncoachingandlife.com
Website: www.nutritioncoachingandlife.com