THIRST For More Podcast

Episode SummaryThis episode takes a different approach because the message is too important for coaches and parents to hear separately. Youth travel sports have transformed into a nineteen billion dollar industry that affects how millions of young athletes develop, and the disconnect between what coaches understand and what parents believe is creating problems for the kids caught in the middle.Whether you're a strength coach working with travel athletes or a parent investing thousands in your child's sports career, you need to understand what the research actually shows about specialization, development, injury risk, and long-term outcomes. This comprehensive episode provides both audiences with the same evidence-based framework so you can work together effectively rather than working at cross-purposes.What Coaches Will Learn:The landscape of youth travel sports has fundamentally changed, with single-sport specialization among youth under fourteen jumping from roughly thirty percent to over seventy percent in two decades. Understanding this shift helps you contextualize the pressures families face and the athletes you're training. You'll learn specific movement screening protocols for identifying deficiencies in sport-specialized athletes, maturation assessment approaches for programming appropriately for developmental stage, and communication frameworks for navigating difficult conversations with parents about training volume, intensity, and specialization.The episode covers practical programming strategies for young athletes who are already overtrained from their sport, including how to periodize around inadequate recovery, when to prioritize movement quality over performance enhancement, and how to create training environments that support psychological health and intrinsic motivation when travel sports culture often does the opposite.What Parents Will Learn:Understanding the actual research on sport specialization, injury risk, and long-term athletic development is critical for making informed decisions about your child's athletic participation. You'll learn that early specialization increases injury risk by seventy to ninety-three percent compared to multi-sport participation, that approximately seventy percent of youth athletes quit organized sports by age thirteen primarily due to burnout and loss of enjoyment, and that less than two percent of high school athletes receive any college athletic scholarship funding.The episode provides practical guidance on recognizing warning signs of overtraining and burnout in your child, understanding what developmentally appropriate training actually looks like at different ages, working effectively with your child's strength coach or trainer, and resisting cultural pressure to specialize early despite what research recommends. You'll also get honest information about the economics of travel sports and realistic expectations about college scholarships as return on investment.Shared Understanding for Better Outcomes:Both coaches and parents will understand the developmental science showing why multi-sport participation until mid-adolescence leads to better outcomes than early specialization, the psychological research documenting burnout and anxiety in youth athletes, the biomechanical reasons why repetitive single-sport training creates injury risk in developing bodies, and the economic forces driving travel sports culture even when they conflict with best developmental practices.The episode emphasizes that coaches and parents are on the same team when it comes to young athlete well-being, provides frameworks for better communication and collaboration between these groups, and offers evidence-based alternatives to the current travel sports culture that serve young athletes more effectively.Research Foundation:This...

Episode SummaryWelcome to a special year-in-review episode where I'm pulling back the curtain on everything that happened with THIRST gym in 2025. This was my biggest growth year yet—crossing 6K YouTube subscribers, getting monetized, purchasing our own gym facility, and expanding across multiple platforms. But it wasn't all wins. I'm also sharing the setbacks, the expensive mistakes, and the hard lessons that are shaping my 2026 strategy.In This Episode, You'll Learn:How I grew my YouTube channel to over 6,000 subscribers and finally got monetized (plus why hiring a video editor was a game-changer)The strategy behind bringing the podcast back and building steady listenership while testing new formatsWhat drove 4,000+ new Instagram followers and created some of my most viral posts everThe reality of purchasing vs. renting a gym facility—the ups, downs, and financial implications (see episode 51 here)How we streamlined our gym business operations even as total revenue decreased (and why that was actually the right move)My biggest mistake of 2025: outsourcing online client growth strategies and why it didn't deliver (but what I still learned from the experience)What's changing in 2026: more frequent shows, more guests, and the experiments I'm runningIf you're a fitness professional trying to build a content platform, grow your business, or scale your gym, this episode gives you a transparent look at what actually works—and what doesn't. I'm not sugarcoating the challenges or hiding the failures. This is real-world insight from someone actively building in the trenches.Whether you're just starting your content journey or you're already established and looking to level up, there are actionable takeaways here that can save you time, money, and frustration.Thank you to everyone who has supported the podcast, watched the YouTube content, followed on Instagram, and engaged with this brand. Your support makes this possible, and I'm committed to delivering even more value in 2026.DISCLAIMERThis podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.Subscribe & Review:If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.About Brandon SmitleyInstagram: @bsmitley @team.thirstSubscribe On YouTube!Website: a...

Episode SummaryMost fitness certifications give you ONE chapter on nutrition, then send you into the real world where clients immediately ask about keto, intermittent fasting, and whether they need to eat 6 meals a day to "boost their metabolism."Sound familiar?This episode bridges the gap between what your certification taught you and what you actually need to know to confidently guide clients on nutrition. We're diving deep into energy balance, macronutrient optimization, meal timing myths, evidence-based supplementation, and most importantly—how to communicate nutrition principles in a way that creates real adherence and results.This isn't surface-level advice. This is the practical application of nutrition science that separates adequate trainers from exceptional ones.WHAT YOU'LL LEARN IN THIS EPISODE:Energy Balance MasteryWhy energy balance is the foundation that determines all body composition changesThe four components of Total Daily Energy Expenditure (TDEE) and why they matterHow to create sustainable deficits without destroying your client's metabolismThe minimum effective dose approach to fat lossMacronutrient StrategiesEvidence-based protein requirements: 1.6-2.2g/kg for resistance-trained clientsHow to adjust protein during fat loss phases to preserve muscle massCarbohydrate needs based on training demands (not diet trends)Setting fat intake for optimal hormonal function and adherenceMeal Timing & Frequency TruthWhat the research actually says about eating 6 meals vs. 3 meals per dayThe real story on the "anabolic window" and post-workout nutritionHow to optimize protein distribution for muscle protein synthesisMaking intermittent fasting work (if clients want to use it)Supplement ScienceThe only supplements with strong research backing (spoiler: it's a short list)Why BCAAs and most fat burners are a waste of moneyCreatine, caffeine, and protein powder—how to use them effectivelyUnderstanding scope of practice with supplement recommendationsCommunication & Behavior ChangeHow to meet clients where they are instead of overwhelming them with informationTeaching clients to think critically vs. just following meal plansAddressing adherence factors that actually matter in real lifeWhen to refer to a Registered Dietitian (and why it builds trust)DISCLAIMERThis podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.Subscribe & Review:If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.About Brandon SmitleyInstagram: @bsmitley @team.thirstSubscribe On YouTube!Website:

Episode Summary80% of personal trainers quit within their first year—not because they lack knowledge, but because nobody prepared them for the reality of the job. In this episode, I break down the three critical phases of your first 90 days as a personal trainer and provide the tactical, real-world advice you need to build a sustainable, successful career in fitness.Whether you just got certified, you're a few weeks into your first training job, or you're two months in wondering if you made the right choice—this episode gives you the survival guide nobody else provides. From building your client base to managing imposter syndrome, from mastering gym politics to optimizing your business with data, we cover everything your certification program didn't teach you.EPISODE HIGHLIGHTS→ The shocking statistic about new trainer dropout rates and why it happens→ Why the first 90 days aren't a grace period—they're your foundation→ The relationship-building mistake that costs new trainers thousands in lost revenue→ How to approach your first clients: underpromise and overdeliver→ The admin mistakes that damage your professional reputation→ Why successful trainers are specialists, not generalists→ The truth about imposter syndrome and how to work through it→ Energy management strategies to prevent burnoutKEY TOPICS COVERED:The Three Phases Framework:Days 1-30 (Absorption Phase): Learning your environment, mastering systems, and understanding gym cultureDays 31-60 (Establishment Phase): Building your client base, refining processes, and handling retention challengesDays 61-90 (Optimization Phase): Using data to improve, identifying your niche, and setting up long-term successCritical Skills & Strategies:Why knowing how to program workouts is only 20% of successThe "floor presence" strategy for organic client acquisitionHow to build relationships with facility staff that lead to referralsDocumentation systems that improve client retentionHandling cancellations, no-shows, and the 8-12 week dropout danger zoneManaging energy and avoiding early burnoutOvercoming imposter syndrome as a new professionalThe 7 Non-Negotiables:Show up consistently and professionallyPut client experience above everything elseStay humble and curiousBuild relationships, not just client listsTrack everything you doInvest in yourself continuouslyThink long-term from day onePRACTICAL TAKEAWAYS:✓ Speed work MUST come first in training sessions when your CNS is fresh✓ Keep speed sessions to 300-600m total volume with full recovery between reps✓ Implement 1:10 to 1:20 work-to-rest ratio minimum for true speed development✓ Film yourself running to identify and correct technical inefficiencies✓ Train across the force-velocity spectrum: maximal strength + explosive power + high-velocity speed✓ Allow 48-72 hours recovery between high-intensity speed sessions✓ Use progressive overload with plyometrics, Olympic lifts, and resisted sprints✓ Always match your training to sport-specific demandsDISCLAIMERThis podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this...

Episode SummaryMost athletes think getting faster is simple: just run more sprints. But that's only scratching the surface. In this episode, we dive deep into the REAL science of speed development—from neural adaptations and power production to biomechanics and the mental game that separates good athletes from elite speedsters.Whether you're a competitive athlete, weekend warrior, or coach looking to level up your programs, this comprehensive guide will change how you approach speed training forever. This isn't your typical "run faster" content. We go BEYOND the surface to explore the neuroscience, biomechanics, power development, and programming strategies that actually work.IN THIS EPISODE YOU'LL LEARN✅ Why your nervous system (not your legs) determines your speed✅ The force-velocity curve and rate of force development explained✅ Technical mistakes that are killing your speed (and how to fix them)✅ The mental component elite sprinters use to unlock performance✅ How to program speed training for maximum results✅ Sport-specific speed strategies for football, basketball, soccer & more✅ Common mistakes that keep athletes slow (even when working hard)KEY TOPICS COVERED:→ The Neural Foundation of Speed • Motor unit recruitment & rate coding • High-threshold motor units & Type II muscle fibers • Intermuscular coordination & stretch-shortening cycle • Central nervous system fatigue→ The Power-Speed Relationship • Force-velocity curve fundamentals • Rate of force development (RFD) • Olympic lifts, plyometrics & reactive strength training • Horizontal vs. vertical force application→ Technical Efficiency: The Hidden Speed Killer • Ground contact time & biomechanical efficiency • Proper posture and body positioning • Arm action mechanics & stride optimization • Common technical faults and how to fix them→ The Mental Component of Speed • The paradox of "relaxed effort" • Visualization & mental rehearsal techniques • Confidence, flow state, and attentional focus • How tension kills speed performance→ Sport-Specific Speed Development • Linear speed vs. multidirectional speed • Acceleration vs. maximum velocity training • Speed endurance & repeated sprint ability • Position-specific training needs→ Programming for Speed Development • Periodization principles for optimal results • Weekly training structure & session design • Volume, intensity, and recovery guidelines • Exercise selection and progression strategies→ Common Mistakes That Keep Athletes Slow • Training speed when fatigued • Neglecting strength development • Ignoring technique work • Insufficient recovery between sessions • Sport-specific training neglectPRACTICAL TAKEAWAYS:✓ Speed work MUST come first in training sessions when your CNS is fresh✓ Keep speed sessions to 300-600m total volume with full recovery between reps✓ Implement 1:10 to 1:20 work-to-rest ratio minimum for true speed development✓ Film yourself running to identify and correct technical inefficiencies✓ Train across the force-velocity spectrum: maximal strength + explosive power + high-velocity speed✓ Allow 48-72 hours recovery between high-intensity speed sessions✓ Use progressive overload with plyometrics, Olympic lifts, and resisted sprints✓ Always match your training to sport-specific demandsRESOURCES & RESEARCH CITED:→ "The Science and Practice of Strength Training" by Zatsiorsky→ Frans Bosch's motor learning and coordination...

Episode SummaryYour pre-workout might be destroying your long-term motivation. Here's why.Most lifters think they need MORE stimulation to stay motivated – stronger pre-workout, louder music, constant progress pics, social media validation. But this episode reveals the neuroscience showing you're actually KILLING your dopamine system and setting yourself up for burnout.In this deep dive, we break down the real science of dopamine – how it works, why your "motivation hacks" are backfiring, and how to build unstoppable drive that lasts for DECADES, not just weeks.We cover the cold exposure study that shows 250% dopamine increases (rivaling cocaine), why intermittent fasting works neurochemically, how to rewire your brain to crave hard work, and the exact protocols elite athletes use to maintain peak motivation without burning out.This is NOT your typical "get motivated" fluff. This is hard neuroscience applied to real training.IN THIS EPISODE YOU'LL LEARN✅ Why dopamine PEAKS actually lower your baseline motivation (and how to prevent it)✅ The cold exposure protocol that boosts dopamine 250% for HOURS without crashing✅ Why stacking pre-workout + music + social media is ruining your long-term drive✅ How to rewire your brain to release dopamine from hard work itself (the David Goggins effect)✅ The intermittent reward schedule that keeps motivation high forever✅ Supplements that work (and the ones that will wreck your dopamine system)✅ Why your weekend Netflix binges are killing your Monday morning training motivation✅ The simple test to know if your dopamine system is healthy or brokenRESOURCES & RESEARCH CITED:Scientific Studies:European Journal of Physiology: Human physiological responses to cold water immersionVolkow et al. (2015): Caffeine increases dopamine receptor densityStanford University: Intrinsic motivation and reward studyNature Reviews Neuroscience: Spatial and temporal scales of dopamine transmissionRecommended Books:"Dopamine Nation: Finding Balance in the Age of Indulgence" by Dr. Anna Lembke"The Molecule of More" by Daniel Lieberman & Michael LongFurther Learning:Carol Dweck's research on growth mindsetDr. Samer Hattar's circadian biology researchDavid Goggins' approach to mental toughnessDISCLAIMERThis podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.Subscribe & Review:If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.About Brandon SmitleyInstagram: @bsmitley @team.thirstSubscribe On YouTube!Website: THIRSTgym.comBrandon Smitley is a world renowned strength coach and athlete for over a decade. He and his

Episode SummaryIs the Max Effort Method the key to unlocking your absolute strength potential—or a dangerous path to injury and burnout? In this comprehensive episode, we break down everything you need to know about training with maximal loads (90% or more of your 1RM).Discover how max effort training rewires your nervous system, optimizes motor unit recruitment, and produces superior strength gains compared to lighter training methods. But we don't sugarcoat the risks—CNS fatigue, injury potential, and recovery demands are all covered in detail.From Soviet sports science to Westside Barbell, learn why the max effort method has produced countless elite athletes and world record holders, and exactly how to program it safely and effectively for YOUR goals.Whether you're a powerlifter, Olympic weightlifter, CrossFit athlete, or serious strength enthusiast, this episode gives you the complete roadmap to incorporating max effort training into your program without destroying yourself.IN THIS EPISODE YOU'LL LEARNThe scientific definition of the Max Effort Method and its origins in Soviet sports scienceHow Vladimir Zatsiorsky's three methods of strength training revolutionized the fieldThe difference between Bulgarian and Soviet weightlifting systemsHow Westside Barbell's Conjugate Method adapted max effort principles for American liftersThe neurological adaptations that occur when lifting maximal loadsMotor unit recruitment patterns and CNS efficiency improvementsResearch-backed evidence showing 15%+ strength gains from max effort trainingThe seven key benefits of max effort training (including some surprising ones)The honest truth about CNS fatigue, overtraining, and injury risksWhy exercise rotation is critical to avoid accommodation and burnoutPrilepin's Chart and optimal training volumes at 90%+ intensityPractical programming guidelines: sets, reps, frequency, and exercise selectionHow to know when to stop before grinding yourself into the groundVelocity-based training applications for safer max effort workModifications for powerlifters, Olympic lifters, team sport athletes, CrossFitters, and general fitness enthusiastsRecovery protocols and periodization strategies for long-term successKEY CONCEPTS COVEREDVladimir Zatsiorsky's three methods of strength trainingPrilepin's Chart and optimal training volumesMotor unit recruitment and rate codingIntramuscular vs. intermuscular coordinationCentral nervous system adaptations to maximal loadingTraining Systems:Soviet weightlifting methodologyBulgarian max-out system under Ivan AbadjievWestside Barbell's Conjugate MethodExercise rotation to prevent accommodationThe law of accommodation and how to overcome itProgramming Principles:Training intensity: 90-100% of 1RMOptimal volume: 4-10 total lifts at 90%+Frequency: 1-2 max effort sessions per weekExercise selection and rotation schedulesIntegration with dynamic effort and repetition methodsSafety & Recovery:Signs of CNS fatigue and overtrainingInjury prevention strategiesWhen to stop before failureVelocity-based training thresholdsPeriodization and deload protocolsRESOURCES MENTIONEDNew Ebook: "Max Effort Training: The Complete Guide"Get the comprehensive resource that takes everything from this episode and puts it into action:10,000+ words of detailed, science-based content12 comprehensive chapters covering every aspect of max effort training9 complete 12-week training programs for different...

Episode SummaryIn this episode, we sit down with Jeremy Hartman, one of America's premier strength and powerlifting coaches whose athletes have collectively shattered 9 world records, set over 70 American records, and earned more than 20 national titles. Jeremy shares the stories behind his most successful athletes, his coaching philosophy for long-term development, and the invaluable lessons learned from 15+ years working alongside legends like Louie Simmons and Ed Coan.From coaching 14-year-old world record holders to guiding high school wrestlers into Division I programs, Jeremy reveals what it takes to build champions from the ground up—and keep them healthy and successful for over a decade.Key Topics DiscussedCoaching Philosophy: How to develop athletes from the ground up for long-term successYouth Development: Programming and training considerations for young athletes like Claire MainousSport-Specific Training: Differences between powerlifting, wrestling, and other athletic populationsWestside Barbell Legacy: 15+ years of experience working with Louie Simmons and the Westside methodologyEd Coan Collaboration: Insights from working with the greatest powerlifter of all timeBuilding Winning Programs: Strategies for developing state championship-level high school programsMilitary & College Coaching: Adapting training for diverse populations from National Guard to Division I athletesLongevity & Health: Keeping athletes strong and injury-free across 10+ year coaching relationshipsABOUT JEREMY HARTMANJeremy Hartman is a licensed educator, high school strength and conditioning coach, and elite powerlifting and strength coach based in Indianapolis, Indiana. With a proven track record of success, Jeremy has coached at some of the top athletic programs in the state, including with the Indiana National Guard, where he trained military officers and physical fitness instructors to achieve peak performance.As a competitive powerlifter, Jeremy has represented the United States on the international stage, competing in three different countries. He is a multiple-time national champion and world championship medalist, earning recognition for his expertise and dedication to the sport.Jeremy was named the 2023 USA Powerlifting National Coach of the Year and received the 2024 SWIS Symposium Lifetime Achievement Award for his contributions to strength and conditioning. He has led strength programs at three different high schools, each winning at least one state championship under his guidance.RESOURCES & LINKSFollow Jeremy on Instagram: @hartmanperformanceSubscribe & Review:If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.About Brandon SmitleyInstagram: @bsmitley @team.thirstSubscribe On YouTube!Website: THIRSTgym.comBrandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST)...

Episode DescriptionIn this deeply personal episode, we're sharing the full story of our gym's forced relocation due to eminent domain. From the shocking initial notice to searching for a new space, we're opening up about the financial realities, emotional challenges, and unexpected silver linings of this journey.If you've ever wondered what happens when the government seizes private property for public development, or you're facing your own business crisis, this episode offers an honest, behind-the-scenes look at resilience, community, and rebuilding.In This Episode, We Discuss:The Eminent Domain ProcessWhat eminent domain actually means for small business ownersTimeline from notification to relocationLegal rights and compensation negotiationsThe real costs beyond what's coveredFinancial & Business ImpactRelocation expenses vs. compensation receivedManaging existing memberships and contracts during transitionImpact on staff and operationsHidden costs of moving a commercial gymThe Human SideHow our community reacted to the newsThe emotional toll on owners, staff, and membersStories from longtime membersFinding support during uncertaintyThe Search & RebuildCriteria for choosing our new locationChallenges in commercial real estateBuilding out a gym from scratchManaging the physical moveLooking AheadLessons learned from this experienceAdvice for other business ownersSilver linings and improvementsOur grand reopening plansSubscribe & Review:If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts who can benefit from quality training information.About Brandon SmitleyInstagram: @bsmitley @team.thirstSubscribe On YouTube!Website: THIRSTgym.comBrandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer...

Episode SummaryIn this episode, we welcome Kalil Sherrod, a Sports Performance Coach who specializes in applying the conjugate method to basketball training. Kalil shares his expertise on how to adapt Westside Barbell principles for basketball athletes, discussing the nuances of programming, common weaknesses he sees in players, and practical strategies for developing explosive, resilient athletes. Whether you're a coach, trainer, or basketball player looking to take your game to the next level, this conversation is packed with actionable insights.Key TakeawaysIntroduction to the conjugate method and its core principlesWhy conjugate training is effective for basketball performanceAdapting max effort and dynamic effort methods for athletes vs. powerliftersThe most common physical weaknesses in basketball playersHow to structure training programs for in-season and off-season athletesBalancing strength development with speed, power, and sport-specific workBiggest mistakes coaches make when training basketball playersPractical programming tips and real-world applicationInsights from The Basketball Players Training GuideABOUT KALIL SHERRODKalil Sherrod is a Sports Performance Coach with certifications in Westside Barbell Special Strengths and ByrdSports Performance. He is the creator of The Conjugate Seminar, a comprehensive educational program on implementing conjugate methodology. Kalil also hosts The Get Clean Podcast and authored The Basketball Players Training Guide, which provides coaches and athletes with practical frameworks for developing elite basketball performance through scientific training methods.RESOURCES & LINKSThe Basketball Players Training Guide: DM Kalil On InstagramThe Conjugate Seminar: @theconjugateseminarThe Get Clean Podcast: https://creators.spotify.com/pod/profile/kalil-sherrod7/Follow Kalil on Instagram: @Kalil_SherrodSubscribe & Review:If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.About Brandon SmitleyInstagram: @bsmitley @team.thirstSubscribe On YouTube!Website: THIRSTgym.comBrandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also...

Episode Summary12% of Americans have tried GLP-1 drugs like Ozempic and Wegovy, but up to 65% discontinue within the first year. This comprehensive deep-dive examines the latest 2024-2025 research to uncover what's really happening with these medications - from remarkable cardiovascular and brain health benefits to the practical realities of side effects, costs, and discontinuation rates.Key Takeaways✅ GLP-1 drugs provide 20-25% reduction in heart attacks and strokes, independent of weight loss✅ Emerging research shows benefits for brain health, addiction, and kidney protection✅ High discontinuation rates (46-65%) are driven by multiple factors beyond side effects✅ Success depends heavily on proper patient selection and specialist care✅ Cost remains a major barrier with medications exceeding $1,000/monthMAJOR TOPICS COVEREDThe Science Behind GLP-1How natural GLP-1 hormone works in your bodyWhy synthetic versions last longer and work as medicationsDifference between GLP-1 drugs and dual agonists like tirzepatideResearch-Backed BenefitsWeight Loss: 12-22% body weight reduction in clinical trialsCardiovascular Protection: 20-25% reduction in major adverse events (SELECT trial)Kidney Health: First GLP-1 approved for kidney protection (January 2025)Brain Health: Reduced risk of addiction, depression, dementia, and seizuresSleep Apnea: FDA approval for moderate-to-severe casesLiver Health: Benefits for metabolic liver diseaseChallenges & Side EffectsGastrointestinal issues affect 40-70% of users"Ozempic face" and rapid weight loss effectsRare but serious risks: pancreatitis, gastroparesis, kidney injuryCost barriers and insurance coverage gapsSupply chain disruptions and accessibility issuesWho Should Consider These MedicationsClear candidates: Type 2 diabetes, obesity with cardiovascular diseaseEmerging candidates: People with addiction issues, dementia riskImportant considerations: long-term commitment, financial planningWhy specialist care improves success ratesRESEARCH SOURCES CITEDMajor Studies Referenced:Nature Medicine 2025 - Comprehensive analysis of 175 health outcomesJAMA Network 2025 - Discontinuation and reinitiation patternsSELECT Trial - Cardiovascular outcomes in obesityNorthwestern Medicine 2024 - Real-world benefits and risks analysisBMJ 2024 - Comparative effectiveness meta-analysisKey Statistics:12% of US adults have used GLP-1 medications46.5% discontinuation rate (with diabetes) vs 64.8% (without diabetes)$1,000+ monthly cost without insurance40-70% experience gastrointestinal side effectsMEDICATIONS DISCUSSEDGLP-1 Receptor Agonists:Semaglutide (Ozempic, Wegovy)Liraglutide (Victoza, Saxenda)Dulaglutide (Trulicity)Exenatide (Byetta)Dual Agonists:Tirzepatide (Mounjaro, Zepbound)Future Medications:Retatrutide (triple agonist in development)Oral formulations in developmentRESOURCES FOR LISTENERSFind a Specialist:American Association of Clinical Endocrinologists (AACE)Obesity Medicine Association provider...

Episode SummaryIn this deep-dive episode, we examine what peer-reviewed scientific research actually says about energy drinks, separating marketing hype from evidence-based facts. From performance benefits to serious health risks, we break down everything you need to know about these increasingly popular beverages.Key Scientific FindingsPerformance Benefits:Energy drinks can improve endurance performance and cognitive function during exerciseMost benefits come from caffeine (3-6mg per kg body weight is optimal dose)Effects are most pronounced in activities lasting 60+ minutesZero significant advantage over equivalent caffeine from coffee in most casesHealth Concerns:Cardiovascular effects can last up to 24 hours after consumptionEmergency department visits related to energy drinks have increased dramaticallyHigh risk for disrupting sleep patterns (caffeine half-life = 6 hours)Potential metabolic consequences from high sugar contentKey Takeaways✅ Most people don't need energy drinks - coffee provides similar performance benefits with fewer risks✅ Zero-calorie vs. regular depends on goals - regular versions provide quick fuel for exercise, zero-calorie versions avoid blood sugar spikes✅ Timing matters - consume 30-60 minutes before exercise, avoid within 6 hours of bedtime✅ Individual responses vary significantly - factors include body weight, caffeine tolerance, and genetics✅ Address root causes - chronic fatigue often stems from poor sleep, stress, or nutrition rather than needing stimulantsBy the Numbers3 billion+ energy drinks consumed annually in the US400mg FDA's daily caffeine limit for healthy adults6 hours caffeine half-life in your system25-40g sugar content in typical energy drinks30-60 minutes optimal pre-exercise timingSafety GuidelinesSafe Usage:Limit to 1 energy drink per day maximumNever consume daily - treat as occasional-use productsRead labels carefully for total caffeine contentFactor in other caffeine sources (coffee, tea, supplements)Avoid Energy Drinks If:Under 18 years oldPregnant or breastfeedingHave cardiovascular conditionsTaking medications (consult doctor first)Experience anxiety, heart palpitations, or sleep issuesResearch Sources ReferencedJournal of the International Society of Sports Nutrition (2018) - Performance enhancement reviewJournal of the American Heart Association (2019) - Cardiovascular effects studyAmerican Journal of Emergency Medicine - Emergency department visit dataSleep Medicine Reviews - Sleep disruption researchFDA Guidelines - Daily caffeine recommendationsImportant DisclaimerThis podcast is for educational purposes only and should not replace professional medical advice. Individual responses to energy drinks vary significantly. Always consult healthcare providers for personalized guidance, especially if you have pre-existing health conditions or take medications.The information presented is based on current scientific research but the field continues to evolve. Always read product labels and make informed decisions based on your individual health status and goals.Subscribe & Review:If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your...

Episode SummaryThink 75 Hard is just another fitness challenge? Think again. In this deep-dive episode, we explore why 75 Hard is actually the ultimate mental toughness training program and how it's quietly transforming lives beyond just physical appearance. Discover the psychology behind why it works, the real benefits that go far beyond fitness, and exactly how to approach it strategically if you're considering taking on the challenge.What You'll LearnThe Psychology Behind 75 HardWhy the program is really about mental conditioning, not fitnessHow each rule serves multiple psychological functionsThe science of habit formation and neural pathway rewiringThe Real Benefits (Beyond Physical Transformation)Increased confidence and self-trustImproved decision-making and mental clarityBetter relationships and social dynamicsEnhanced time management and prioritization skillsStrategic Success TipsHow to prepare before starting (most people skip this)Choosing the right diet and workout approachHandling social pressure and common obstaclesWhat to do if you have to restart (and why that's valuable)Life IntegrationHow to apply 75 Hard principles to any area of your lifeWhy the program is advanced training, not a lifestyleBuilding sustainable habits from the lessons learnedKey Takeaways✅ 75 Hard is mental conditioning disguised as a fitness program✅ Success isn't just completion - it's what you learn about yourself✅ The principles apply to every area where follow-through matters✅ Preparation dramatically increases your chances of success✅ Restarting isn't failure - it's additional valuable training✅ The program teaches the difference between motivation and commitmentResources & References MentionedScientific Concepts:Stanford Marshmallow Experiments (delayed gratification)Behavioral Economics & Loss AversionIdentity-Based Habit FormationDecision Fatigue ResearchNeural Plasticity and Habit FormationProgram Creator:Andy Frisella (Creator of 75 Hard)Subscribe & Review:If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts who can benefit from evidence-based training information.About Brandon SmitleyInstagram: @bsmitley @team.thirstSubscribe On YouTube!Website: THIRSTgym.comBrandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.Brandon is a...

Episode SummaryWhat if the most popular exercise in fitness is actually one of the most dangerous? In this deep-dive episode, we examine the shocking scientific evidence about burpees - including warnings from the exercise's own creator that contradict how it's used today. Through injury surveillance data, biomechanical analysis, and expert opinions, we uncover why this "ultimate" exercise may be doing more harm than good.Key TakeawaysDr. Royal Burpee originally designed his exercise as a 4-rep fitness test, not a high-volume workoutMayo Clinic research identifies burpees as one of the most injury-causing exercises in HIIT trainingBiomechanical analysis reveals knee forces up to 3.5x body weight during burpee executionMovement quality inevitably deteriorates under fatigue, increasing injury riskMultiple expert sources call burpees "inherently bad exercises" due to poor risk-benefit ratioSafer alternatives provide identical benefits without the documented injury risksResearch & Science MentionedMayo Clinic 2019 Study - HIIT injury surveillance (18% injury rate, burpees as primary cause)National Electronic Injury Surveillance System - 4 million estimated HIIT injuries (2007-2016)CrossFit Meta-Analysis - 30.3% injury prevalence in functional fitness3D Biomechanical Study - Force analysis showing 3.5x body weight on kneesMovement Quality Research - Functional movement deterioration under fatigueAction StepsAssess your current burpee form - Do you feel it more in joints or muscles?Try the safer alternatives mentioned in the episodeIf you're a trainer, reconsider programming burpees for clientsShare this episode with others who might benefit from this informationSubscribe & Review:If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts who can benefit from evidence-based training information.About Brandon SmitleyInstagram: @bsmitley @team.thirstSubscribe On YouTube!Website: THIRSTgym.comBrandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness...

Episode SummaryStuck at the same squat weight for months? This episode breaks down the complete pause squat system that elite powerlifters and strength coaches use to destroy plateaus and build bulletproof bottom-position strength. We dive deep into the science, provide exact protocols, and give you a 4-week implementation plan to transform your squatting.Key Takeaways70% of squat failures actually begin at the bottom position - even if the bar doesn't stop until higher upPause squats eliminate the stretch-shortening cycle, forcing true strength development from static positionsOptimal pause duration is 2-3 seconds for maximum strength gains while maintaining meaningful loadsStart with 65-70% of your regular squat max when implementing pause squatsExpect 4-6 weeks for pause squat adaptations to fully transfer to regular squatsProgram pause squats 1-2x per week maximum - they're more demanding than regular squatsResearch & Science MentionedKubo et al. - Isometric training study showing 15-35% strength improvements at specific joint anglesHartmann et al. - Research on powerlifter pause squat performance and competition success8-week comparative study - 30% pause squat volume group vs. regular squat group resultsBurd et al. - Time under tension and muscle protein synthesis researchAction StepsAssessment: Try one pause squat at 70% max with 1-second pause to establish baselineFirst Session: Replace main squat work with pause squats (65-70% max, 1-second pauses, 4x4)Safety Setup: Ensure proper rack safety bar height for pause squat trainingTracking: Record pause squat weights, durations, and how regular squats feelSubscribe & Review:If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts who can benefit from evidence-based training information.About Brandon SmitleyInstagram: @bsmitley @team.thirstSubscribe On YouTube!Website: THIRSTgym.comBrandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts,...

Episode SummaryDiscover the most underutilized exercise that could revolutionize your training routine! The Zercher squat isn't just another squat variation – it's a functional powerhouse that builds unmatched core stability, improves posture, and develops real-world strength like no other movement.In this comprehensive deep-dive, we explore the science-backed benefits of the Zercher squat, break down proper technique, and provide practical programming guidelines for lifters of all levels. Whether you're a strength athlete, personal trainer, or fitness enthusiast looking to add a game-changing exercise to your arsenal, this episode delivers the knowledge you need to master this underrated movement.What You'll LearnThe fascinating history of the Zercher squat and why it's making a comebackScience-backed benefits including superior core activation and functional strength developmentStep-by-step technique breakdown with common form mistakes to avoidProgramming guidelines for beginners, intermediate, and advanced liftersPractical applications for athletes, general fitness, and rehabilitationEquipment modifications and variations for any training environmentHow to integrate Zerchers into your existing workout routineKey TakeawaysUnmatched Core Stability - Superior anti-extension demands compared to traditional squatsFunctional Carryover - Mimics real-world lifting and carrying patternsUpper Back Strengthening - Bonus rhomboid, rear delt, and trap developmentProgressive Approach - Scalable from bodyweight to advanced loadingPerfect Complement - Enhances rather than replaces traditional squat patternsAction StepsImplement a Zercher variation into your training ASAPFilm yourself performing the movement for personal assessmentStart with 2 sessions per week using provided guidelinesTrack your progress and comfort level with the positionSubscribe & Review:If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts who can benefit from evidence-based training information.About Brandon SmitleyInstagram: @bsmitley @team.thirstSubscribe On YouTube!Website: THIRSTgym.comBrandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France,...

Episode SummaryDiscover why the squat, bench press, and deadlift remain the foundation of every serious strength training program. This episode breaks down the science behind compound movements, debunks common myths, and provides actionable advice for incorporating these lifts into your routine safely and effectively.Key Topics CoveredThe Foundation of StrengthWhy compound movements beat isolation exercisesReal-world applications of the Big 3Multi-joint movement benefitsThe Squat: Lower Body KingMuscle groups targeted and functional benefitsCommon myths debunked (knee safety, depth requirements)Variations for different skill levelsThe Bench Press: Upper Body PowerhouseBuilding pressing strength and muscle massAvoiding ego lifting pitfallsForm cues and safety considerationsThe Deadlift: Ultimate Strength TestFull-body strength developmentPosterior chain benefits and posture improvementDifferent deadlift variations explainedThe Synergy EffectHow the Big 3 work together for balanced developmentProgramming recommendations for beginners vs. advancedCommon training mistakes to avoidKey Takeaways✅ Form over weight - Perfect technique beats heavy lifting every time✅ Progressive overload - Gradual increase is key to long-term success✅ Balanced approach - All three lifts complement each other✅ Individual modifications - Adapt based on mobility and injury history✅ Consistency wins - Regular practice builds strength and confidenceAction StepsAssess your current training - Are you including compound movements?Start with bodyweight or light weights to master formConsider professional coaching for technique refinementSet realistic strength goals and track progressFocus on one lift at a time for improvementQuote of the Episode"The Big 3 aren't just exercises - they're movement patterns that build the foundation for everything else you'll do in the gym and in life."Subscribe & Review:If this episode helped you understand the power of compound movements, please leave a 5-star review and share with someone who needs to hear this!About Brandon SmitleyInstagram: @bsmitley @team.thirstSubscribe On YouTube!Website: THIRSTgym.comBrandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter...

Episode Overview:This episode provides a foundational understanding of macronutrients and their roles in athletic performance and overall health. Brandon Smitley breaks down the three main macronutrients (protein, carbohydrates, and fats), explaining their functions, optimal timing, best sources, and practical implementation strategies.Detailed Show Notes:IntroductionEpisode focus: Macronutrient basics for athletes and fitness enthusiastsTarget audience: Both new athletes and those wanting to understand nutrition fundamentalsProtein SectionFunctions and Importance:Essential for muscle repair and buildingSupports strength and power developmentOptimizes post-workout recoveryContains 4 calories per gramProtein Requirements:General guideline: 1.2-2g per kg of bodyweight dailySimple calculation method: Take body weight in pounds, subtract 10%Example given: 150 lbs → ~135g protein dailyHigher intakes beneficial for strength training and endurance activitiesTiming Recommendations:Pre-workout: 20-30g protein (1-2 hours before)Post-workout: 20-40g protein (within 3 hours)Spread intake throughout day (3-4 meals)Carbohydrates SectionPrimary Functions:Body's preferred energy sourceStored as glycogen in muscles and liverEssential for high-intensity activitiesContains 4 calories per gramBest Sources:Whole grains (brown rice, oats, quinoa)Fruits and vegetablesStarchy foods (potatoes, legumes)Timing Strategies:Pre-workout: 30-60g carbs (1-2 hours before)During workout: Beneficial for long sessionsPost-workout: Combined with protein for recoveryFats SectionKey Functions:Provides long-term energySupports hormone productionEssential for joint healthContains 9 calories per gramHelps absorb vitamins A, D, and KHealthy Fat Sources:AvocadosNuts and seedsOlive oilBalance of saturated and unsaturated fatsPractical Implementation Tips:For Protein:Focus on whole food sources firstSupplement when needed for conveniencePlan meals around training scheduleFor Carbohydrates:Prioritize complex carbs for sustained energyAdjust intake based on activity levelConsider carb cycling for specific goalsFor Fats:Include healthy fats in most mealsBalance different types of fatsDon't eliminate fats when cutting caloriesResources Mentioned:Reference to previous episode on carb cycling (Episode 41)Upcoming episode on ketogenic dieting mentionedChannel Updates:Long-form content moving to WednesdaysExercise index videos continuing (5 per week)Lecture series to continue bi-weeklyAbout Brandon SmitleyInstagram: @bsmitley @team.thirstSubscribe On YouTube!Website: THIRSTgym.comBrandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his...

Episode Overview:This episode provides a detailed exploration of carb cycling, a nutritional strategy that involves alternating between high and low carbohydrate days based on activity levels. Brandon Smitley breaks down the fundamentals, benefits, and practical implementation of carb cycling for various fitness goals.Key Discussion Points and Timestamps:Introduction- Brief overview of the Thirst for More podcast's mission- Channel updates: Moving to one polished long-form video per week on Wednesdays- Exercise index videos continuing with five uploads weeklyWhat is Carb Cycling?- Definition: A dietary approach alternating between high and low carb days- Explanation of carbohydrates as the body's preferred energy source- Storage locations: liver and muscles as glycogenHow Carb Cycling Works- High-carb days: Designed for intense workout days to fuel performance and recovery- Low-carb days: Aligned with rest days or lower activity to encourage fat utilization- Three main approaches discussed: 1. Standard approach (simple high/low alternation) 2. Modified approach (includes moderate carb days) 3. Keto-based approach (6 days low-carb, 1 day high-carb)Benefits of Carb Cycling:- Enhanced fat loss potential through improved metabolic flexibility- Improved workout performance on high-carb days- Better hormonal balance through controlled insulin levels- Lifestyle flexibility for social events and personal preferencesWho Can Benefit:- Athletes and fitness enthusiasts- Strength sport athletes- Those with previous nutrition tracking experience- Not recommended for complete beginnersImportant Takeaways:1. Carb cycling should be tailored to individual activity levels and goals2. The approach requires experience with nutrition tracking3. Consultation with professionals is recommended, especially for those with health conditions4. Success depends on matching carb intake to activity levels5. This strategy can be used for both weight loss and performance enhancementResources Mentioned:- YouTube channel: bsmitley- Future detailed video on ketogenic dieting mentioned- Reference to additional nutrition basics lecture in video descriptionNotes for Implementation:The host emphasizes that this approach isn't ideal for nutrition beginners and recommends starting with basic calorie counting and macronutrient understanding before attempting carb cycling. The strategy requires careful planning and should align with both workout schedules and lifestyle demands.This episode provides a thorough foundation for understanding carb cycling while maintaining accessibility for listeners with some nutrition background. Brandon's practical experience adds valuable context to the theoretical framework presented.About Brandon SmitleyInstagram: @bsmitley @team.thirstSubscribe On YouTube!Website: THIRSTgym.comBrandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of

In the 40th episode of the THIRST For More Podcast, Brandon sits down on a solo episode and YouTube Masterclass on counting calories. He helps you determine your BMR, TDEE, benefits and pitfalls of counting calories, tip and tricks to get the best results you can from counting calories, and ultimately building long-term sustainability with your nutritional approaches.About Brandon SmitleyInstagram: @bsmitley @team.thirstSubscribe On YouTube!Website: THIRSTgym.comBrandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.