The Best Diet and Strength Principles w/ Former NFL Coach Jon Heck

Former NFL strength and conditioning coach Jon Heck joins Judd Lienhard to talk about what actually works for diet, strength, and long-term athletic performance.
They cover the fundamentals of eating, training, and building a body that stays lean, strong, and capable.

Topics Covered

• Why most people fail at dieting
• The real role of carbohydrates in strength and muscle growth
• How to become a carbohydrate-processing machine
• How to use reverse dieting to stay lean after cutting
• Training your metabolism to handle more food
• The balance between protein and carbs for hypertrophy
• How to structure your diet around “Kill it, Pick it, Grow it” foods
• Improving insulin sensitivity and using movement to burn fat
• How strength training has changed in college and the NFL
• Why machines still matter for performance
• Building durable athletes through simple, consistent training
• How to train hard without losing mobility or breaking down
• The difference between training to compete vs. training for life

Key Takeaways

• Movement comes first. Walk, train, and move daily to use the food you eat.
• Carbs fuel strength. When you train hard, carbs become anabolic.
• Reverse dieting matters. How you finish a cut determines if you stay lean.
• Keep protein high in a deficit and moderate in a surplus.
• Eat real food. If you can hunt it, pick it, or grow it, it belongs in your diet.
• Machines and basics build longevity. Don’t overcomplicate training.
• Be consistent. Robotic discipline outside the gym, effort inside it.

About Jon Heck

Jon Heck is the founder of Hammer & Chisel Performance, a former NFL and Division I strength coach, and a performance nutrition coach for athletes and high performers.
He’s worked with the Carolina Panthers, Houston Texans, and UNC football, and now helps people build lean, strong, athletic physiques through structure and consistency.

Instagram: @what_the_heck71
Website: hammerchiselperformance.com

About Judd Lienhard

Judd Lienhard is a former Army Ranger, college linebacker, and performance coach with over 15 years of experience training athletes and driven professionals.
His mission is simple: Always Be An Athlete.

Instagram: @juddlienhard
Podcast: The Judd Lienhard Podcast
YouTube: @JuddLienhard

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The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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