The Kris Gethin Podcast

Most people training for performance, muscle, or body composition have been told that carbohydrates during training are unnecessary, counterproductive for fat loss, or only relevant for endurance athletes. But walk into the hotel rooms of the professional bodybuilders, UFC fighters, and motocross racers at the Arnold Classic and every single one of them is consuming carbohydrates mid-session, because when you understand how glycogen actually fuels high intensity output, the debate stops being a debate.
In this episode of the Kris Gethin Podcast, I break down the exact physiology behind why skipping intra-workout carbohydrates is quietly costing you performance, muscle, and recovery, and the specific formula I have been using and refining for 21 years to fix it.
What's Discussed:
(00:01) Why this debate keeps confusing people, and what I saw at Arnold Classic
(02:21) Glycogen, glycolysis, and why high-intensity training runs on carbs
(04:45) Why intra-workout carbs can delay fatigue and help you finish as strong as you started
(07:08) The 4 things an intra-workout protocol should cover
(09:28) Key ingredients I use and what each one is doing physiologically
(11:47) Real-world examples across bodybuilding, UFC-style training, and high-output sports
(14:13) The practical takeaway, and what I am running next with my at-home trainer
 
Find more from Kris:
Website: https://www.krisgethin.com/  
Instagram: @krisgethin 
Youtube: https://www.youtube.com/krisgethin
2 Shred: https://www.unmatchedsupps.com/products/2shred 
 
Resources Referenced in This Episode:
Red Light Therapy
Brand: Red Light Rising
Link: https://redlightrising.co.uk/
Code: GETHIN5
Lumaflex, click here and use Code: KRISGETHIN (10% off)

• Collagen
BPC-157

TB-500

GHK-Cu

KPV

Cartilax

Sigma / Bio Cartilage / Nova Cartilage

Vesugen

 
Thank you to our sponsors:
Biostack: NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris
Unmatched Supps: Natural pre workout, recovery, and hydration support (KGC10 for 10% off)

How many times have you told yourself, "This week I'm going to be consistent," then two weeks later you're back at day one, annoyed at yourself like you are the problem? The truth is, most people do not fail because they lack discipline. They fail because the system they are using is working against them. The commute, the crowds, the gym hours, the intimidation, the waiting for equipment. Every one of those is a compounding friction point that quietly drains your compliance until skipping becomes easier than showing up.
In this episode of the Kris Gethin Podcast, I lay out the exact framework I am using to rebuild my physique from scratch, after months off training and stem cell treatment, entirely from home. No commercial gym. No excuses. Only a system that removes every reason you have ever used to skip a session, backed by the same behavioral science that explains why most training programs fail before week three. 
What's Discussed:
(00:00) Why this 12-week at-home trainer is happening (and what people voted for)
(02:21) The real problem: friction disguised as "lack of discipline"
(03:10) Why lowering activation energy increases compliance
(03:55) Commute time and gym logistics as consistency killers
(04:10) Overstimulation, stress, and why home training can improve execution
(05:10) What this video trainer includes daily: training, cardio, meals, biohacks, travel disruptions
(05:55) Peptides and why I can go deeper inside my community
(08:00) Equipment, limitations, and how I'll show alternatives (including training around issues)
(09:16) Why people quit at home: distractions and blurred boundaries (and how to fix it)
(12:05) Nutrition, supplements, and the sustainability approach
(13:00) Recovery and biohacks: red light, cold exposure, vagal nerve tools, sleep optimization
(13:40) Travel reality: hotels, airports, and keeping the plan intact
(14:02) Expected outcomes: lean muscle, conditioning, resilience, metabolic flexibility
(16:15) How to access the 12-week video trainer
 
Find more from Kris:
Website: https://www.krisgethin.com/  
Instagram: @krisgethin 
Youtube: https://www.youtube.com/krisgethin
2 Shred: https://www.unmatchedsupps.com/products/2shred 
 
Resources Referenced in This Episode:
Red Light Therapy
Brand: Red Light Rising
Link: https://redlightrising.co.uk/
Code: GETHIN5
Lumaflex, click here and use Code: KRISGETHIN (10% off)

• Collagen
BPC-157

TB-500

GHK-Cu

KPV

Cartilax

Sigma / Bio Cartilage / Nova Cartilage

Vesugen

 
Thank you to our sponsors:
Biostack: NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris
Unmatched Supps: Natural pre workout, recovery, and hydration support (KGC10 for 10% off)

Fat loss does not fail because of weak discipline. It fails because the body does not feel safe enough to release stored energy. Long before macros, cardio, or meal timing matter, the nervous system decides whether energy will be mobilized or defended. 
When sympathetic tone dominates through late nights, artificial light exposure, chronic stress, stimulant reliance, and inflammatory inputs, the body shifts into conservation mode. Cortisol rhythm flattens, insulin sensitivity declines, thyroid conversion slows, leptin signaling weakens, and fat storage becomes protective rather than optional.
In this episode, I break down why fat loss is governed by circadian alignment, mitochondrial efficiency, food quality, and autonomic balance. I explain how artificial sweeteners create metabolic prediction errors, how caffeine entrenches sympathetic dominance, why eating in a stressed state alters nutrient partitioning, and how sunlight, grounding, and predictable routines restore metabolic confidence. 
I also explore inflammation, omega-3 to omega-6 balance, mitochondrial signaling, and the identity shift required to stop fighting biology and start working with it.
What's Discussed:
(00:00) Fat loss is a nervous system decision, not a calorie equation
(03:05) Sympathetic dominance, cortisol rhythm, and why the body defends fat
(07:58) Eating under stress, digestion breakdown, and hidden inflammation
(15:30) Artificial sweeteners, insulin prediction errors, and dopamine disruption
(19:08) Caffeine, chronic cortisol elevation, and metabolic rigidity
(20:55) Circadian rhythm, sunlight, and mitochondrial energy allocation
(26:18) Inflammation, omega balance, and why food quality shifts outcomes
(31:23) Identity alignment and creating an environment where fat loss is allowed.
 
Resources Referenced in This Episode:
Unmatched Supps
Code: KGC10 (10% off)
Link: https://www.unmatchedsupps.com
Ra Optics Blue Light Blocking Glasses
Code: GETHIN (15% off)
Link: http://raoptics.com/gethin
Red Light Rising (red light therapy products)
Code: GETHIN5
Link: https://redlightrising.co.uk/
Lumaflex (localized red light therapy)
Code: KRISGETHIN (10% off)
Link: https://www.lumaflex.com/KrisGethin?sca_ref=4602702.myGSQTPeAr
Bahe Grounding Trainers
Code: KRIS15
Link: https://bahe.co

 
Thank you to our sponsors: 
Biostack: NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris
Unmatched Supps: Natural pre workout, recovery, and hydration support (KGC10 for 10% off)
 
Find more from Kris:
Website: https://www.krisgethin.com/  
Instagram: @krisgethin 
Youtube: https://www.youtube.com/krisgethin
2 Shred: https://www.unmatchedsupps.com/products/2shred

Injuries rarely fail to heal because the body is incapable. They fail because the healing sequence is interrupted. I see this constantly. People rest, the pain reduces, they feel better, and they assume the tissue has repaired. Then they return to training and it flares again. Healing does not happen through the absence of stress. It happens through the correct sequencing of inflammation, energy production, vascular integrity, and mechanical load.
In this episode, I break down the real biology of recovery. I explain why blood flow and mitochondrial output are foundational, how peptides like BPC-157, TB-500, GHK-Cu, and KPV act as precision signals rather than force, and why stacking without timing can create more chaos than progress. We also discuss bioregulators, red light, collagen synergy, and the final instruction that completes healing: intelligent load.
What's Discussed:
(00:00) The biggest lie about healing and why rest alone fails
(07:15) The biology of recovery: inflammation, repair, and remodeling
(16:34) Blood flow, movement, and why vascular integrity comes first
(24:18) Peptide sequencing: BPC-157, TB-500, GHK-Cu, and KPV explained
(35:10) Why stacking without timing creates fragile tissue
(44:03) Bioregulators, cartilage, and restoring cellular identity
(48:11) Mitochondria, red light, and the energy required for repair
(57:18) Mechanical load as the final instruction for complete healing
Find more from Kris:


Website: https://www.krisgethin.com/  
Instagram: @krisgethin 
Youtube: https://www.youtube.com/krisgethin
2 Shred: https://www.unmatchedsupps.com/products/2shred 
 
Resources Referenced in This Episode:
Red Light Therapy
Brand: Red Light Rising
Link: https://redlightrising.co.uk/
Code: GETHIN5
Lumaflex, click here and use Code: KRISGETHIN (10% off)

• Collagen
BPC-157

TB-500

GHK-Cu

KPV

Cartilax

Sigma / Bio Cartilage / Nova Cartilage

Vesugen

 
Thank you to our sponsors:
Biostack: NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris
Unmatched Supps: Natural pre workout, recovery, and hydration support (KGC10 for 10% off)

Sleep is the most overlooked variable I see in people who train hard, eat well, and still feel stuck. Clients come to me wanting better programs, better supplements, better plans, but when sleep is short or broken, the body simply does not cooperate. It shifts into a defensive state, holds onto fat, and makes progress feel harder than it needs to be.
In this episode, I explain why sleep is the strongest predictor of fat loss, muscle retention, and long-term health. I walk through how poor sleep disrupts cortisol rhythm, worsens insulin sensitivity, blunts growth hormone release, and quietly works against even the best training and nutrition strategies.
We also talk about circadian rhythm, phone use, light exposure, caffeine, and why fixing sleep only at night rarely works. I share the same hierarchy I use with clients, starting with consistency and environment before touching supplements or advanced tools. If your results have stalled, this conversation will change how you think about recovery and progress.
What's Discussed:
(00:18) Why sleep is the first thing I fix with every client
(05:05) How poor sleep shifts the body into fat storage and survival
(10:02) Cortisol, insulin sensitivity, and why effort stops working
(15:05) Circadian rhythm, light exposure, and modern sleep disruption
(20:01) Why more cardio backfires when sleep is compromised
(25:03) Caffeine, artificial sweeteners, and hidden metabolic stress
(30:33) Creating a sleep environment that supports recovery and fat loss
(35:23) Why supplements and peptides only work after sleep is fixed
(44:56) The core takeaway: sleep decides whether the body lets fat go
Find more from Kris:


Website: https://www.krisgethin.com/  
Instagram: @krisgethin 
Youtube: https://www.youtube.com/krisgethin
2 Shred: https://www.unmatchedsupps.com/products/2shred 
Thank you to our sponsors: 
Biostack: NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris 
Unmatched Supps: Natural pre workout, recovery, and hydration support (KGC10 for 10% off)
 
Resources Referenced in This Episode:
Unmatched Supps
Longevity Sleep, pre-workout with paraxanthine
Code: KGC10
https://www.unmatchedsupps.com

Biostack Labs
LineAct Plus
https://biostacklabs.com
India: https://trimlifestore.com

RA Optics (Blue light blocking glasses)
Code: GETHIN
http://raoptics.com/gethin

Red Light Rising (Red light therapy)
Code: GETHIN5
https://redlightrising.co.uk/

Bahe grounding shoes
Code: KRIS15
https://bahe.co

JASPR Air Purifier
https://jaspr.co



UBlockout blackout window shades

Organic / non-toxic mattress (general reference)

Weighted blanket

Grounding sheets (general reference)

EMF exposure reduction (general discussion, no specific product)

Red light therapy device (general morning use, not brand-specific in episode)