This is what Consistency ACTUALLY Looks Like | 327
Garage Gym Athlete
In this episode of the Garage Gym Athlete podcast, Jerred Moon and Dave discuss the importance of consistency in fitness, particularly through their 300 Challenge. They share insights from the community, strategies for maintaining daily and weekly training goals, and the significance of front-loading workouts. The conversation also covers the epic version of the challenge, which includes additional volume and step goals, and how to effectively track and adjust these metrics. The hosts emphasize the need for intentionality in workouts and the benefits of community support in achieving fitness...
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Maximize Your Fitness: The Power of Heart Rate Zones | 326
Garage Gym Athlete
In this episode of the Garage Gym Athlete Podcast, Jerred Moon and Dave dive deep into the concept of zone training, focusing on how to effectively utilize heart rate zones for optimal fitness and performance. They discuss the importance of calculating maximum heart rate accurately, emphasizing that understanding your max heart rate is crucial for effective zone training. The conversation highlights the various heart rate zones, from recovery (Zone 1) to high-intensity efforts (Zone 5), and the benefits and drawbacks of each zone. Jerred and Dave also critique the overemphasis on Zone 2...
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Light Exposure and Athletic Performance. Kettlebell vs. Barbell. | 325
Garage Gym Athlete
In this episode of the Garage Gym Athlete podcast, Jerred Moon and Dave discuss the effects of light exposure on athletic performance, focusing on a study involving elite athletes. They explore the benefits of morning light and the importance of avoiding screens before bedtime. The conversation shifts to the significance of morning routines, practical ways to implement light exposure, and the role of technology in managing light. They also delve into the debate between kettlebell and barbell training, emphasizing the importance of nutrition and timing in relation to sleep quality and overall...
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2-Year Study Finds 5 Hours of Weekly Exercise with High Intensity Reversed Aging of the Heart | 324
Garage Gym Athlete
In this episode, Jerred Moon and Dave discuss a recent study that explores the effects of high-intensity training on cardiac health over two years. They delve into the study's methodology, participant selection, and the significant findings that suggest it's never too late to start exercising. The conversation emphasizes the importance of consistency, adherence to training protocols, and the role of heart rate monitoring. They also share insights on how to track progress effectively and maintain motivation through the Daily Over Decades challenge. Takeaways Two years of high-intensity...
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The Real Reason Your Testosterone Levels are Plummeting Right Now (and what to do about it) | 323
Garage Gym Athlete
In this episode, we tackle the wild claims about plummeting "low testosterone" levels and what it means for "men's health". We dive into the "social media" frenzy surrounding "hormones" and discuss whether these headlines truly offer useful "health tips". Join us as we cut through the noise and talk about what's really happening. 00:00 The Decline of Testosterone Levels 07:15 Understanding Measurement Changes in Testosterone 14:38 Lifestyle Factors Impacting Testosterone 21:37 Endocrine Disrupting Chemicals and Their Effects 28:38 Practical Steps for Improving Testosterone Levels
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Consistently Choosing the Hard Right Over the Easy Wrong with Dave Paczkowski | 322
Garage Gym Athlete
In this episode of the Garage Gym Athlete podcast, Jerred and Dave explore the idea of consistently choosing the hard right over the easy wrong across fitness, business, family, and life. Using Dave’s story and the philosophy behind Garage Gym Athlete as the backdrop, they discuss why long-term alignment, daily discipline, and values-driven decisions matter more than quick wins or short-term optimization. The conversation reinforces that real progress is built through consistency, self-awareness, and intentional choices made over years, not through hacks or intensity spikes. At its core, the...
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Forget 75 Hard...Try a REAL Challenge (Daily Over Decades) | 321
Garage Gym Athlete
In this episode of the Garage Gym Athlete podcast, Jerred and Dave discuss the Daily Over Decades challenge, a unique fitness initiative designed to promote long-term consistency and sustainable habits. They delve into the structure of the challenge, emphasizing the importance of setting realistic goals and maintaining accountability. The conversation also introduces the new Epic Challenge, which adds additional layers of complexity and engagement. Throughout the discussion, the hosts highlight the significance of community support, tracking progress, and integrating fitness into daily life....
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Should Hybrid Athletes Use ChatGPT for Workouts? | 320
Garage Gym Athlete
In this episode, Jerred and Dave discuss the implications of using ChatGPT for workout programming. They explore the limitations of AI in creating personalized training plans, particularly for advanced athletes. The conversation delves into specific examples, such as the Murph workout, and highlights the importance of volume, recovery, and community in fitness. Ultimately, they emphasize that while AI can assist in programming, it cannot replace the value of human experience and community support in achieving fitness goals. 00:00 Introduction to Chat GPT and Workout Programming 02:40...
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Why I Almost Quit Garage Gym Athlete (and Why I am Coming Back) | 319
Garage Gym Athlete
Garage Gym Athlete is not going anywhere. In this episode I talk directly to the Garage Gym Athlete community about where I’ve been, how getting injured and burned out pulled me away, and why I’m going all in again for 2026. If you train in a home gym and believe in daily over decades, this is your invite to lock back in, rebuild with us, and make Garage Gym Athlete the best home gym community on the planet.
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The LAST Calisthenics Program You Will Ever Need | 318
Garage Gym Athlete
Unlock the most practical and effective calisthenics program for building real-world strength, endurance, and resilience. In this episode, we break down Strike Zero — a bodyweight system designed to rapidly improve pull-ups, push-ups, lower-body stamina, and conditioning using simple rules and smart progression. You’ll learn how the Strike Zero method works, why strict rest periods matter, and how to tailor the reps to your current level. Whether you're traveling, training at home, or just need a brutally efficient calisthenics routine, this calisthenics program delivers a full-body...
info_outlineThis week on the Garage Gym Athlete Podcast, we're running three completely different scientific studies through the grinder—and none of us saw each other’s ahead of time. Expect surprises, arguments, and some actionable training takeaways you can start using immediately.
Jerred digs into a kettlebell snatch protocol that boosted VO₂ max without running. Joe explores how dietary nitrates (think beets, spinach, arugula) improve isometric endurance by 25%. And Dave breaks down a 2025 study showing how heavy strength work dramatically improves running economy, durability, and time-to-exhaustion in well-trained runners.
We also kick things off with an update on last week’s isometric training experiment—spoiler: it was brutal—and end with a practical roundtable on supplements we actually use.
If you train in a garage gym, want science-backed performance strategies, and enjoy a little misery mixed with progress…this one’s for you.
00:00 – Intro: This week’s study mash-up
00:30 – Isometric training update & why Jerred is wrecked
02:25 – Immovable objects, heavy loads & iso strategy
03:47 – Dave digs into CNS fatigue from the iso session
04:52 – Transition: Let’s get into the studies
05:16 – Study 1: Strength training improves running performance
08:48 – 31% improvement in time-to-exhaustion
10:27 – Jerred on heavy lifting for runners
12:04 – Joe on balancing strength, speed & endurance
13:56 – The truth about soreness & “gaining mass” fears
15:28 – Study 2: Nitrates boost isometric endurance (Joe)
18:48 – How much beets/spinach you actually need
19:26 – Joe’s real-life beet adventure (never pickled…)
20:53 – Study 3: Increase VO₂ max by 6% with kettlebells (Jerred)
21:16 – VO₂ max simplified — oxygen demand & oxygen debt
23:16 – The 15s on / 15s off kettlebell snatch protocol
25:17 – Circuit training vs kettlebell intervals
27:39 – How to implement the protocol in real training
30:36 – Kettlebells vs running for conditioning
33:32 – Supplement roundtable: what we actually take
34:29 – Joe: nitrates & tart cherry
36:05 – Dave: creatine, protein & coffee
39:28 – Jerred: electrolytes & hydration
42:45 – Are electrolytes supplements or just life?
44:22 – Closing thoughts & “Kill Comfort” reminder